Ingabe ngezinye izikhathi uzizwa ukhungathekile, udabuke, noma unesizungu? Ingabe unezikhathi lapho uzizwa sengathi awufuni ukwenza lutho futhi unesithukuthezi ngakho konke? Lokhu kungaba izimpawu zokuqala zesimo sengqondo esibizwa ngokuthi ukucindezeleka abaningi bethu ababhekana nazo. Kodwa ungakhathazeki, kunezindlela ezilula kakhulu nezinamandla zokusisiza siqonde futhi siphathe lesi simo. Enye indlela enjalo ukuzindla. Ake sibheke lokhu ngokuningiliziwe.
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Kuyini ukucindezeleka? Ingabe unalezi zimpawu?
Ukucindezeleka akuyona nje umuzwa wokudabuka. Kuyisimo esithinta imizwa yethu, imicabango, ngisho nemizimba yethu. Bheka izimpawu ezingezansi ukuze ubone ukuthi unazo yini izimpawu.
| Isibonakaliso | Incazelo elula |
|---|---|
| Usizi olungeke luphele | Imizwa yokukhungatheka nokudabuka ehlala izinsuku eziningi ngaphandle kwesizathu. |
| Isizungu kanye nokuzihlukanisa nabantu | Ukuzizwa unesizungu futhi unesizungu, ungafuni ngisho nokukhuluma nabangani. |
| Ukukhathala | Ukuzizwa ukhathele kakhulu futhi ungenampilo ngisho noma ungenzi msebenzi. |
| Ukungabi nandaba nanoma yini | Izinto owawuzijabulela (ukubukela i-TV, ukulalela umculo, izinto ozithandayo) ongasafuni ukuzenza. |
| Izinkinga zokulala | Kungalala kakhulu, noma ukungalali ebusuku. |
| Izinguquko ekufiseni ukudla | Ukulahlekelwa yisifiso sokudla noma isifiso sokudla ngokweqile, okuholela ekwehleni noma ekukhuleni kwesisindo. |
| Ukukhathazeka nokucasuka | Ukuzizwa ungakhululekile futhi uthukuthele ngezinto ezincane. |
| Ubunzima bokugxila | Ubunzima bokugxila emsebenzini, ekufundeni incwadi, noma endabeni. |
| Imicabango engemihle ngokuphila | Imizwa yecala ngawe, ukuzizwa ungelutho, imicabango yokukhathala ngempilo. |
Uma unesinye noma ngaphezulu kwalezi zimpawu isikhathi esingaphezu kwamasonto amabili , ungase ube nokucindezeleka. Ngakho-ke, kubaluleke kakhulu ukubona udokotela wakho ngokushesha ukuze uthole iseluleko.
Ukucindezeleka kuthinta kanjani ubuchopho bethu?
Kalula nje, izimbangela eziyinhloko zokucindezeleka ukucindezeleka nokukhathazeka. Ngakho-ke lezi zinto zithinta ngqo ukusebenza kobuchopho bethu.
Ake sithi kunezingxenye ezahlukene zobuchopho bethu ezisebenza ngendlela ehlukile.
1. Isikhungo 'Sokungilandela': Lena yingxenye ecubungula imizwa yethu, imicabango, kanye nolwazi mayelana 'noKungilandela'. Ngokwezokwelapha, lokhu kubizwa ngokuthi 'i-Prefrontal Cortex' . Uma sicindezelekile, le ngxenye iqala ukusebenza isikhathi esengeziwe. Imicabango efana nokuthi "Kungani lokhu kwenzeka kimi?", "Ngingumuntu ohlulekile kakhulu" ivela lapha.
2. Isikhungo sokulawula 'ukwesaba': Kukhona enye ingxenye yobuchopho elawula 'ukwesaba' kwethu. Lokhu kubizwa ngokuthi '(Amygdala)' . Kufana nonogada onquma ukuthi "alwe noma abaleke" lapho kufika ingozi.
Okwenzekayo ekucindezelekeni ukuthi isikhungo esilawula 'ukwesaba' (i-Amygdala) sisabela ekwesabeni nasekucindezelweni engqondweni yethu, yize kungekho ngozi yangaphandle. Ngemuva kwalokho, umzimba wethu ukhiqiza i-hormone yokucindezeleka ebizwa ngokuthi 'i-Cortisol' . Lokhu kubangela ukungqubuzana phakathi kwesikhungo esicabanga 'ngami' (i-Prefrontal Cortex) kanye nesikhungo esilawula 'ukwesaba'. Yilokhu esikuzwa njengomthwalo omkhulu kanye nokucindezelwa kwengqondo.
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Check Availability →Ukuzindla kungasiza kanjani kulesi simo?
Ukuzindla kufana nokuzivocavoca kobuchopho. Kuqeqesha kabusha ubuchopho bethu.
- Kushintsha indlela ubuchopho obusabela ngayo ekucindezelekeni: Uma uzindla, ugxila entweni eyodwa (isib. ukuphefumula kwakho). Lokhu kunciphisa umsebenzi ongadingekile wezingxenye ezimbili zobuchopho okukhulunywe ngazo ekuqaleni (i-'Prefrontal Cortex' kanye ne-'Amygdala'). Lokhu kusho ukuthi ukukhiqizwa okungadingekile kwama-hormone okucindezeleka kuyancishiswa. Ngenxa yalokho, ingqondo yakho iba nokuthula.
- Ivikela ingxenye yobuchopho ehlobene nenkumbulo: Kukhona ingxenye ebalulekile yobuchopho bethu ebizwa ngokuthi (Hippocampus) ehlobene nenkumbulo nokufunda. Ucwaningo luthole ukuthi le ngxenye (Hippocampus) incane kubantu abahlushwa ukucindezeleka. Kodwa-ke, kutholakale nokuthi uma uzindla cishe imizuzu engama-30 nsuku zonke, ukujiya (into engwevu) kwale ngxenye kuyanda. Lokhu kusho ukuthi ukuzindla kuvikela ubuchopho.
- Ukushintsha indlela obheka ngayo imicabango: Ukuzindla akukususi ngokuphelele imicabango emibi nentukuthelo ehambisana nokucindezeleka. Kunalokho, kukufundisa ukuthi uqaphele ukuthi leyo micabango ifika nini futhi uyibheke kude .
Ukuzindla akukhona ukucindezela imicabango emibi. Kumayelana nokuqaphela leyo micabango, ukuqonda ukuthi 'lokhu kumane nje kungumqondo ofike engqondweni yami, lokhu akumina,' nokuqeqesha ingqondo ukuba iyiyeke.
- Ukulungiselela ingqondo yakho izimo ezicindezelayo: Zicabange kufanele uye kudokotela, bese uzizwa wesaba futhi ucindezelekile ngakho. Uma uzindla imizuzu embalwa ngaphambi kokuhamba, ingqondo yakho izozola. Ngisho noma uzizwa ukwesaba lokho, uzokwazi ukubhekana nakho ngaphandle kokukhathazeka ngakho.
Yiziphi izindlela zokuzindla ezisiza ekucindezelekeni?
Kodwa khumbula lokhu. Ukuzindla akuthathi indawo yemithi udokotela wakho ayinikezile. Kufanele isetshenziswe njengesithasiselo sokwelashwa kwakho. Uma kungenzeka, qala lezi zinto ngeseluleko sikadokotela wakho .
Nazi ezinye izindlela zokuzindla ezingasiza.
| Uhlobo Lokuzindla | Kwenzekani ngalokhu? |
|---|---|
| Ukuzindla ngomusa wothando | Gxila ekusabalaliseni uthando nomusa kuwe nakwabanye. Lokhu kusiza ekunciphiseni imizwa yecala kanye nokungabaza. |
| Ukuzindla ngokucabanga | Ukugxila esikhathini samanje (isib. ukuphefumula, imizwa yomzimba) ngaphandle kokucabanga ngezinye izinto. Lesi yisisekelo samasu amaningi okuzindla. |
| Ukwelashwa kwengqondo okusekelwe ekucabangeni (MBCT) | Ukuzindla ngokucabanga kanye nokwelashwa kokuziphatha kwengqondo (i-CBT) kuyinhlanganisela enamandla yamasu angakusiza ukuthi ushintshe imicabango nokuziphatha okungekuhle. |
| I-Yoga | Umkhuba ohlanganisa ukuma komzimba, amasu okuphefumula, kanye nokuzindla. Welapha umzimba nengqondo. |
| Ukubona ngeso lengqondo | Cabanga ngesimo esimnandi nesinokuthula (ulwandle oluhle, intaba) bese ugxilisa ingqondo yakho kuso. Lokhu kuzolisa ingqondo. |
| Ukuzindla ngokuhamba ngezinyawo | Ngesikhathi uhamba, ukuqaphela indlela izinyawo zakho ezishaya ngayo phansi kanye nokunyakaza komzimba wakho kukusiza ukuthi uhlale uphilile ngokomzimba nangokwengqondo. |
Ungakhetha okukufanele futhi okulula ukukwenza kulezi zindlela bese ukwenza kube umkhuba wansuku zonke. Qala ngemizuzu emi-5 ekuqaleni bese wandisa isikhathi kancane kancane. Into ebaluleke kakhulu ukuqhubeka nokwenza lokhu ngaphandle kokuyeka. Kancane kancane, uzozizwa ukhululekile kakhulu.
Umlayezo Wokuya Nawe Ekhaya
- Ukucindezeleka kuyisimo sezokwelapha esidinga ukwelashwa. Ungabi namahloni noma wesabe. Akulona iphutha lakho.
- Uma ubhekene nezimpawu zokucindezeleka, into yokuqala okufanele uyenze ukubona udokotela ofanelekayo.
- Ukuzindla kuyindlela enhle yokusiza ekuphatheni izimpawu zokucindezeleka, kodwa akuyona indlela eyinhloko yokwelapha.
- Ungalokothi uyeke ukuthatha imithi oyinikezwe udokotela wakho bese umane uzindla. Landela imiyalelo kadokotela wakho ngaso sonke isikhathi.
- Khetha indlela yokuzindla ekufanele futhi uyenze umkhuba wansuku zonke. Kancane kancane, uzowuzwa umehluko.
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