Ingabe ngezinye izikhathi uzizwa ukhathele yikho konke, ungajabuli ngalutho, futhi uzizwe unomthwalo omkhulu nokungabi nalutho enhliziyweni yakho? Mhlawumbe othile omaziyo, othile emndenini wakho, ubhekene nalesi simo. Sikhuluma ngokucindezeleka, isifo sengqondo esivamile kodwa esibi kakhulu kubantu abaningi, noma njengoba sonke sazi , ukucindezeleka . Umbuzo omkhulu abantu abaningi abanawo ukuthi ngabe lesi simo singavinjelwa ngokuphelele ngaphambi kokuba senzeke kithi. Ake sibone ukuthi isayensi yezokwelapha ithini ngempela ngaso.
Ingabe ukucindezeleka kungavinjelwa ngempela?
Kalula nje, kunzima ukunikeza impendulo eqondile ethi 'yebo' noma 'cha' kulokhu. Ochwepheshe abaningi bezokwelapha bayavuma ukuthi ukucindezeleka akunakuvinjelwa ngokuphelele. Abanye basangaqiniseki.
Cabanga ngakho, kunezinto eziningi ezingaba nomthelela ekucindezelekeni. Iningi lazo yizinto esingenakuzilawula. Isibonelo:
- Izakhi Zofuzo Zakho: Uma othile emndenini wakho eke waba nokucindezeleka, ungase ube sengozini enkulu kancane.
- I-Brain Chemistry: Ukucindezeleka kungabangelwa izinguquko kumakhemikhali (ama-neurotransmitter) ebuchosheni bethu alawula imizwa efana nenjabulo nokudabuka.
- Indawo yakho kanye nemicimbi yokuphila: Ukucindezeleka kungaqala uma ubhekene nesenzakalo esibuhlungu esingenakucatshangwa (ukuhlukumezeka), ukulahlekelwa umuntu oseduze nawe, noma ubhekana noshintsho olukhulu empilweni (njengokulahlekelwa umsebenzi, ukudivosa).
- Ezinye izifo: Ukucindezeleka kungenzeka nakwezinye izifo zomzimba ezifana nomdlavuza, isifo sikashukela, kanye nesifo sikaParkinson.
Nakuba singenakuzilawula lezi zinto, into ebaluleke kakhulu ukuthi ungashintsha indlela obhekana ngayo nokucindezeleka okubangelwa yilezi zinto. Lokho kusho ukuthi singakha amandla ethu engqondo. Futhi, uma usuvele unokucindezeleka, ungakuvimba ukuthi kuqhubeke kubi kakhulu.
Ungakuvimbela kanjani ukucindezeleka ukuthi kungabuyi?
Uma uke waba nokucindezeleka ngaphambilini futhi welashwa futhi walulama, kubaluleke kakhulu ukucabanga ngokuvimbela ukuthi kungenzeki futhi. Kukhona ngisho nezindlela ezikhethekile zokwelapha lokhu.
Abanye abelaphi basebenzisa indlela ebizwa ngokuthi i-Mindfulness-based Cognitive Therapy (MBCT) kulokhu. Kuyindlela enhle kakhulu. Kalula nje, ihlanganisa izinto ezimbili eziyinhloko:
1. Ukwelashwa Kokuqonda: Lokhu kukusiza ukuthi ushintshe indlela ocabanga ngayo kanye nezindlela zakho zokucabanga.
2. Ukuqaphela: Umgomo walokhu ukuzijwayeza ukuqaphela nokwazi okwenzekayo esikhathini samanje , ngaphandle kokukhathazeka ngesikhathi esidlule noma ukwesaba ikusasa.
Ukuhlanganisa lezi zindlela ezimbili, uzofunda ukuqaphela imicabango emibi nengalungile efika engqondweni yakho, ukuyilawula, futhi ungabanjwa yiyo.
Ezinye izinhlobo ze-psychotherapy, njengokwelashwa kokuxhumana nabantu, nazo ziyasebenza kakhulu. Lokhu kugxila ebudlelwaneni bakho nabanye, njengomndeni, abangane, kanye nomlingani wakho. Ngezinye izikhathi lobu budlelwano buthinta ngqo izinkinga zethu ezingokomzwelo.
Ngaphezu kwalezi zindlela zokwelapha, ezinye izifundo zithole ukuthi imithi ethile, izinguquko zendlela yokuphila, kanye nokungenelela kokudla kunganciphisa ingozi yokubuyela emuva kokucindezeleka ngo-25% noma ngaphezulu. Kodwa-ke, kudingeka ucwaningo olwengeziwe ngalokhu.
Yini esingayenza?
Nakuba kungekho ndlela eyodwa eqinisekile yokuvimbela ukucindezeleka, kunezinto eziningi ongazenza ukuze ugcine impilo yakho yengqondo iqinile futhi unciphise ingozi yakho. Ake sihlukanise lawa macebiso abe izingxenye ezimbili.
| Iseluleko | Incazelo |
|---|---|
| I. Amathiphu ajwayelekile okuvimbela ukucindezeleka | |
| Ukuphathwa kokucindezeleka kanye nokuzethemba | Thola izindlela zokulawula ukucindezeleka. Izinto ezifana nokuzindla, i-yoga, kanye nokuzivocavoca okujulile kokuphefumula kungasiza. Yakha ukuzethemba okuhle. |
| Zinakekele. | Lala ngokwanele nsuku zonke. Yidla ukudla okunempilo nokulinganiselayo . Vivinya umzimba njalo . Lezi zinto zibaluleke kakhulu emzimbeni kanye nengqondo. |
| Gcina ukuxhumana nabantu. | Ngezikhathi ezinzima empilweni, ungabi wedwa . Khuluma nelungu lomndeni noma umngane omethembayo. Yabelana ngalokho okucabangayo. |
| Funa iseluleko sezokwelapha. | Thola ukuhlolwa kwezokwelapha njalo. Uma uzizwa ungaphilile noma ungazizwa kahle, khuluma nodokotela wakho . |
| II. Uma usuvele unesifo sokucindezeleka, amathiphu okuvimbela ukuthi singabi sibi kakhulu | |
| Landela uhlelo lokwelashwa. | Landela uhlelo lokwelashwa lukadokotela wakho ngqo. Uma unikezwe imithi, yithathe njengoba uyalelwe , noma ngabe uzizwa 'uphilile'. Ungayeki izikhathi zokwelapha. |
| Gwema utshwala nezidakamizwa. | Nakuba utshwala nezinye izidakamizwa zingase zibonakale sengathi zikwenza uzizwe ungcono okwesikhashana, empeleni ziyaphazamisa ukwakheka kobuchopho bakho futhi zenze kube nzima ukwelapha ukucindezeleka. |
| Ziqonde. | Qaphela ukuthi yini ebangela izimpawu zakho. Kungaba yinto efana nokulala kakhulu, noma umuntu othile noma umcimbi. Kungumqondo omuhle ukubhala lokhu bese wabelana ngakho nodokotela wakho. |
| Gwema ukwenza izinqumo ezinkulu. | Ungenzi izinqumo ezinkulu empilweni (njengokuyeka umsebenzi wakho noma ukuqeda ubudlelwano) ngosuku lapho uzizwa udabuke kakhulu noma ucindezelekile. Cabanga ngakho lapho usuzolile. |
Into ebaluleke kakhulu ukuthi, uma ucabanga ukuthi unesifo sokucindezeleka, ungalindi ucele usizo. Uma ulinda isikhathi eside kakhulu, isimo singase sibe sibi kakhulu.
Ungakhuluma nodokotela wakho ngalokhu. Angase akuthumele kudokotela wezifo zengqondo noma kudokotela wezifo zengqondo/uchwepheshe wezifo zengqondo. Khumbula, ukucindezeleka akusona ubuthakathaka. Kuyisimo esingaphathwa kahle ngokwelashwa.
Umlayezo Wokuya Nawe Ekhaya
- Nakuba kungekho siqinisekiso sokuthi ukucindezeleka kungavinjelwa ngokuphelele, ingozi yako ingancishiswa ngokulawula ukucindezeleka nokuphila ngendlela enempilo.
- Uma unezimpawu zokucindezeleka (ukudabuka, ukungabi nandaba, ukushintsha kokulala) isikhathi esingaphezu kwamasonto amabili, bonana nodokotela ngokushesha ngangokunokwenzeka ukuze uthole iseluleko. Kubaluleke kakhulu ukuqala ukwelashwa kusenesikhathi.
- Uma usuvele welashwa ukucindezeleka, landela imiyalelo kadokotela wakho ngqo. Ungayeki imithi nokwelashwa.
- Ukulala kahle, ukudla okulinganiselayo, kanye nokuzivocavoca njalo kubalulekile empilweni yakho yengqondo.
- Ungabi wedwa ngezikhathi ezinzima. Khuluma nomndeni nabangane othembekile. Joyina iqembu lokusekelana uma kudingeka.
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