Fumana Uncedo namhlanje
Ngaba uyazibuza ukuba unokhathazeka kakhulu? Kwaye ukukhathazeka okungakanani ngokusemthethweni "kuninzi?" Ukuze uphendule le mibuzo, ungadinga ukunyusa ukuqonda kwakho koxinzelelo kunye nokuxhalabisa, kunye nendlela abanokukunceda nokulimaza ngayo.
Kutheni Ukhathazekile?
Inkxalabo kunye nokuxhalaba ngokwenene banemisebenzi yabo xa bengenakufumana okungaphezulu. Basichukumisa ukuba senze utshintsho olufunekayo ebomini bethu.
Ziyabonisa xa sisesengozini, kwaye zisikhuthaze ukuba sithathe isenzo sokuzikhupha sisengozini. (Le ngxaki ingaba nayiphi na isongelo kwimpilo yethu yomzimba okanye yemvakalelo, ekubeni singenzi kakuhle kuvavanyo ukulahlekelwa ngumsebenzi ukulahlekelwa ngumhlobo.) Ngale ndlela, iimvakalelo zokuxinezeleka kunye nokuxhalaba ziphilileyo kwaye ziyimfuneko; ngaphandle kwabo, asikwazi ukwenza ngokusemandleni ethu.
Ngaba Kunzima Kangakanani Ukukhathazeka Nokukhathazeka Kuninzi?
Ingongoma apho ukuxhalabisa nokuxhalaba kungenazo impilo xa beyeka ukusishukumisela ukuba senze okuthile. Oku kunokwenzeka ukuba sinokukhathazeka ngezinto ezingekho phantsi kolawulo lwethu okanye ezange zenzeke okwangoku, okanye ngenxa yokuba sisinakunyamekelwa ngcinezelo kunye nokuxhalaba esiziva ngayo, kunokuphefumlelwa ukuba senze. Kungakhathaliseki isizathu, le nkxalabo kunye nokuxhalabisa kunokubangela uxinzelelo olukhulu kwiingqondo kunye nemizimba yethu, kwaye ichaphazele impilo yethu . Ukuxhalabisa okanye ukungaxhatshazi ukuxhalaba kunokungazinzi kakuhle ukuba kuthatha uhlobo lwesifo sokuxhalabisa , umzekelo.
Ukujongana Nokukhathazeka
Ngoko ngoku ukuba uqonde uhlobo loxinzelelo kunye nokuxhalaba okungcono, sinokugxila ekupheliseni. Isilungiso esihle kakhulu sokuxhalabisa kukuzihlolisisa kunye nokwenza. Nazi ezinye iindlela ezilula ukulandela:
- Okokuqala, jonga ngaphakathi. Yintoni ebangela ukuba ukhathazeke? Zibuze lo mbuzo uze ucinge ngempendulo yakho. Yibani. (Kwezinye iimeko, oku kungabonakala ngokucacileyo; ngamanye amaxesha, unokwenene ucinge ngako.) Ukubhala kwiphepha okanye ukuthetha nomhlobo malunga nalo kunokukunceda ukulungisa iimvakalelo zakho.
- Emva koko, sigqibo malunga nantoni na, ukuba kukho na, kufuneka ithathwe. Zama ukuqaphela ukuba yiyiphi indima ephantsi kolawulo lwakho. Hlola ingxaki ukuze ubone ukuba ingozi iyinto engokoqobo, okanye ukuba uyayiphokoza ngaphandle kwenani. Ukuba ingxaki nje yimeko okanye imeko enzima kakhulu, yenze isigqibo sokuba ngaba ukwenene ukuba ukwesaba kwakho kuya kufezeka.
- Emva koko, uze necebo elijongene nenxalenye yengxaki ephantsi kolawulo lwakho. Ukuthatha inyathelo ukuzikhusela yindlela efanelekileyo yokuhambisa amandla enamandla kwaye unikezela ngoloyiko lwakho loyiko. Kukho, amaninzi amaninzi, impendulo enempilo kunokwenkxala kunye nexhala. Unokuba awukwazi ukulungisa yonke ingxaki, kodwa nokuba uthathe amanyathelo athile ekuphuculeni imeko yakho kunokunciphisa kakhulu ukuxhalabisa kwakho.
- Emva kokuba wenze konke onakho, vumela uhambe. Njengazo zonke izinto ebomini, oku kulula ukutsho kunokuba kwenziwe, kodwa ngokuziqhelanisa, unokufumana ubuchule obuhle ngokuvumela ukuhamba kwamazinga oxinzelelo kunye nokuxhalabisa. Unokwenza oku ngokugxininisa kwenye into, ukuzikhumbuza ngezicombululo ozisebenzisayo, okanye uzame izicwangciso zokulawula uxinzelelo ezinokukunceda uzive ukhululekile kwaye uxolo, njengokuthandaza okanye ukucamngca , ukuphendula ngeemvakalelo zakho, okanye ukuphulaphula kumculo . Ukufumana ukuzivocavoca rhoqo kuye kwafumanisa ukuba kunceda kakhulu ekulwa nemiphumo yomzimba yokuxhalaba nokuxinezeleka.
Ukuba usenokukhathazeka rhoqo, unokufuna ukuthetha nomntu malunga nalo, nokuba ngumhlobo okanye uchwepheshe , kuxhomekeke kwimeko enokukhathazeka ngayo kunye nendlela echaphazela ngayo inqanaba lakho loxinzelelo. Fumana ulwazi oluninzi malunga nexhala kwiziko leengxaki zokukhathazeka.
Imithombo:
Carmack CL, uBoudreaux E, Amaral-Melendez M, et al. "I-Aerobic Fitness kunye noKhuseleko lokuSebenza koMzimba njengoModareli wobudlelwane obunzima bokugula." Iziganeko zonyango lokuziphatha . 1999; 21 (3): 251-7
Kabat-Zinn J, Massion AO, Kristell J, et al. "Ukuphumelela kweNkqubo yokuNcitshiswa koxinzelelo lokuCamngca kwiCandelo loPhando lweengxaki zokukhathazeka." I-American Journal ye-Psychiatry . 1992 ngoJulayi; 149 (7): 936-43.
MB Stein, uP Roy-Byrne, uMG Craske, i-Bystritsky, uG. Sullivan, i-JM Pyne, i-Katon kunye ne-CD yaseSherbourne, "Impactal Impact kunye neMpilo yeNkonzo yokukhathazeka ngokuxhalabisayo kwiZonyango zokuNakekelwa kweNtloko," I- Vol. 43, No. 12, Disemba 2005, iphe. 1164-1170.