Iingcamango zokuziphatha zokunceda ukunqoba ukukhathazeka kweNtlalo
Ukucinga ngezinto ezibucayi ukwenza ebantwini kunokubonakala ngathi into yokugqibela ofuna ukuyenza xa uhlala neengxaki zokuxhalaba kwezenhlalakahle (SAD) . Nangona kunjalo, kusenokuba yindlela efanelekileyo yokuqala ukulwa nokuloyika.
Ukwenza izinto ezingenangqondo esidlangalaleni kunokubhekwa njengoluhlobo lokuzama ukuziphatha, oluhlobo lwe-cognitive-behavioral treatment (CBT). Isibalulekileyo xa kufikelele ekuxhalabiseni kwentlalo kukuba ukhethe into enokuyenza oko ngokuqhelekileyo kukuhlazisa okanye uza kuzama ukuphepha.
Qala encinci kwaye wakha ikhono lakho lokwenza ezi ntlobo zezinto ezibucayi. Yenza okulula kokuqala kunye nobunzima emva koko.
Ngokuqinisekileyo ezi zinto ezinamahloni zikwenza uzive uncinci okanye unamahloni amaninzi, kodwa ungalimazi nabani na.
Ngokungafani nomkhuba wakho wokuphepha, umgomo wakho nalo msebenzi kukuhlazeka okanye ukuba abanye bagwebe.
Ngezantsi uluhlu lwezinto ezingama-20 ezingenangqondo zokwenza esidlangalaleni ukuze ziqaliswe.
- Udaniso kwintlanga nje ngokuba kukho umculo . Khetha igama lakho eliyintandokazi (mhlawumbi into ethile ngokunyuka kwaye uhambe njenge "I-Footloose") kwaye uqale ukudansa ngeentsipho. Ngethemba ukuba abantu bayaqaphela.
- Buza umntu ukuba atyelele kwindawo ohlala kuyo. Xa bechazela impazamo yakho ehlazekayo, yenza umomotheka kwaye uthi "Siyabonga! Oko kwenza kube lula kakhulu."
- Zizenza ngathi ziwe. Emva koko unenkathazo yokubuya.
- Ukulibala ngenye igama igama lomntu. Emva koko uxolise. Awufuni ukulimaza iimvakalelo zomnye umntu .
- Zizenza ufumane umntu ongazi. Hamba uye uthi "Hayi James, wenza ntoni na?" Omnye umntu uza kukuxelela ngokukhawuleza ukuba wenze iphutha.
- Hlabela ewonke. Ngokukhawuleza. Smile xa uyenza.
- Hlawula ngokupheleleyo ngeepennies. Bala ngokukhawuleza kwaye ungaxolisi.
- Cela isikhokelo uze uhambe ngendlela eyahlukileyo. Shiya umyalelo-umniki-mntu uyaxhala.
- Funda iphephancwadi okanye incwadana. Yenza oku ngebhasi okanye kwindawo yokuthengisa-nokuba naphi na ukuba ufumane ukujonga okungaqhelekanga.
- Gqoka into engabonakaliyo okanye ingabonakali kakuhle. I-sombrero ebanzi ifika engqondweni. Xa abanye bathetha ngeengubo zakho, zithi "Uthini na?"
- Cela isaphulelo kwenye into. Yenza oku kwindawo ethile ukuba ibonakala ingalunganga, njengento yokutya okanye ivenkile yesebe. "Ngaba ndingayifumana ixabiso elingcono kula mabhanana?" Injongo ayiyikufumana isaphulelo kodwa ukuhlazisa. Umthetho ngokungathi akukho nto ingaqhelekanga ngesicelo sakho.
- Zama ukuthengisa izinto zakho kwii-telemarketers xa zibiza wena. Musa ukuthatha i-no impendulo.
- Yiya kuMcdonalds uze ulandele i-Whopper. Xa umqeshi echaza ukuba abayithengisi i-Whoppers, jonga ngeenxa zonke, xhawula ibunzi lakho uze uthi "Oku kubonakala ngathi njengoNyanakazi weeDiry.
Nangona ezi zinto ziyizinto ezibuqili, zenze izinto ezijongene nokuxhalabisa kwintlalo ngoxa ziqwalasela kuwe. Esikhundleni sokuba singenangqondo, ezi ziphatha zenzelwe ukukwenza ube ngumbindi wokuqwalasela. Kodwa ngokukhawuleza uyaqonda ukuba abantu bayakuqaphela (kunye neepazamo ozenzayo) kakhulu kunokuba ucinga.
- Khangela amanzi akho kwindawo yokutyela. Ukuxolisa kakhulu kumncedisi kwaye ubuze i-napkins ukuze uhlambulule emva koko. Injongo yakho kukuqwalasela wena, kungekhona ukwenza umsebenzi we-server unzima.
- Yiya kwindawo yokutyela ngosuku lwakho lokuzalwa uze ubabethele. Musa ukujonga etafileni. Smile kwaye ukhangele ngeenxa yokutyela njengoko uyenziwa njengeziko loqwalaselo.
- Cinezela iqhosha elingalunganga kumntu ophakamileyo. Yenza oku ngenjongo. Kodwa, ngoko uxolise kwaye ucinezela okulungileyo.
- Bhatala ngeetyala okanye uguqule. Lindela ukuba umqeshi uqaphele ngaphambi kokuzilungisa.
- Bonisa ngokukhawuleza kwenye indawo uze wenze umbukiso. Kungathi uzive ngathi ukuphela kwehlabathi kodwa akunjalo. Phawula ukuba bancinci abanye abanikela ingqalelo kwizinto ozenzayo.
ILizwi
Injongo yale mi sebenzi kukuzibonakalisa ukuba unokwenza iimpazamo ngaphandle kokuba yintlekele.
Abantu abanenkxalabo yentlalo bajonga iimeko zentlalo njengemiqathango yokuziphatha eqinileyo, ngoko kubalulekile ukuba uwaphule. Ngoku hamba wenze iimpazamo!
> Umthombo:
> Renner, KA, Valentiner, DP, & Holzman, JB (2017). Uvavanyo lokuziphatha olujoliswe kwi-Focus-of-attention: uviwo lweenkqubo zokwelapha ukunciphisa uxhala loxanduva loluntu. Unyango lwezonyango , 46 (1), 60-74.
> Boll, S., Bartholomaeus, M., Peter, U., uLupke, U., & Gamer, M. (2016). Iinkqubo zoqwalaselo zentlalo yoluntu zixhaswa kwiindawo zokuhlalisana nabantu. Umbhalo Weengxaki zokukhathazeka, 40 , 83-93.