1 - Ukunciphisa uxinzelelo kwi-# #: Khubaza i-Physiology yakho ngokuphefumula
Ndivame ukubuzwa lo mbuzo: "Ukuba ndiza kwenza enye into ekunciphiseni ingcinezelo, yintoni enye into engcono ukuyenza?" Lo ngumbuzo omkhulu, kuba akusiwo wonke umntu unalo ixesha okanye amandla okwenza isimo sengqondo kunye nendlela yokuphila yokugqithisa ngexesha elincinane, ngakumbi xa bexineke kakhulu (okuqhelekileyo xa beqala ukufuna iimpendulo ngokulawulwa kwengcinezelo) . Umbuzo othi "umncinci wokunciphisa uxinzelelo" unciphisa entliziyweni yokulawula uxinzelelo: "Ngaba kunokwenzeka ukuphelisa ingxaki ngokutshintsha enye into?"
Uya kuvuyisa ukwazi ukuba kunokwenzeka. Kukho ezimbalwa ezilula, ezizimeleyo zokunciphisa uxinzelelo ongayenza ukuba zibe negalelo elikhulu kumanqanaba akho okhuseleko. Ezi zicwangciso ezi zihlanu ziyakunceda unciphise uxinzelelo-ngokukodwa uxinzelelo olungapheliyo , uhlobo olunobungozi obukhulu-ngeendlela eziliqela ngexesha elilodwa, kwaye uvelise iziphumo ezimileyo. Ndiyakumema ukuba ufumane enye yezinto zokunciphisa uxinzelelo kwi-repertoire yakho yokuxininisa namhlanje kwaye ubone ukuba utshintsho olunjani. (Unako ukuqhubeka ukongeza iinkqubo zokunciphisa uxinzelelo olude uze wenze zonke ezintlanu ngangoko, kodwa ungaziva ukuba kufuneka ukwenze konke okwexeshana lokunciphisa okwexeshana.
Ukunciphisa uxinzelelo kwi-# #: Khubaza i-Physiology yakho ngokuphefumula
Ukuxinwa kokufunda ukuphucula ukuphefumula kunokuthi kube yindisiphakamiso sokunciphisa ixabiso lam, ngenxa yokuba ingasetyenziswa ngokukhawuleza kwaye kulula ngokumalunga nabani na, nangaliphi na ixesha nakweyiphi na indawo. Unokusebenzisa ukuphefumula ukuphefumula xa usengaphakathi kweemeko ezixinzelelekileyo, kwaye ngokwenza njalo unokuphelisa impendulo yakho yokunyamezela kwaye utshintshe amava akho onke. Unokukwenza ukuphefumula nganoma naliphi ixesha ngemini xa uqaphela ukuba ugxininisekile, kwaye uhlalise umzimba wakho ngoko nangoko. Ukuzivocavoca okuqhelekileyo kukunciphisa kakhulu ukunciphisa uxinzelelo lwezizathu ezilandelayo:
- Ukuxhaswa kweengcinezelo ezingapheliyo: Ukuzilolonga kunokunciphisa imiphumo yengcinezelo engapheliyo . Ingozi yokukhathazeka okungapheli iphuma kumzimba ohlala ephantsi komlilo kunye nokunyanzeliswa kwimibuzo eqhubekayo. Ukuzivocavoca umzimba kunokubuyisela umzimba wakho kwisilinganiselo kunye nokuphendula okuphumayo.
- Ukucamngca okuCacileyo: Xa uphendule uxinzelelo lwakho, ezinye iinguqu zomzimba wakho zitshintshe ukuguqula ngokucacileyo. Xa ungacingi ngokucacileyo, kukho ukunyuka kwengcinezelo eyongezelelweyo engadalwa ngenxa yokuba ungenza iimpazamo ezibangela uxinzelelo olungakumbi, okanye ukuhluleka ukubona izisombululo ezinokubangela ukuxinwa.
- Uxinzelelo olunzulu oluphantsi: Xa sele usuxinezelekile, unokuba uzive usebenza ngokweenzondelelo . Ukusebenzisa ukuphefumula njengokunciphisa uxinzelelo kunokukunceda ukuba uzive ungagxininisekanga ngokubanzi, kwaye ngoko ke ungaphantsi kwezinto ezixinzelelekileyo kwixesha elizayo.
Nantsi indlela yokuqalisa ngokusebenzisa ukuphefumula .
2 - Ukunciphisa uxinezeleko ngokuzivocavoca
Ukunciphisa uxinzelelo # 2: Ukuzivocavoca
Ukuzivocavoca ngumncinci wokunciphisa uxinzelelo kunye nokuphucula umgangatho wonke. Ukuzivocavoca kunokukunceda ukuba ugcine ubunzima bakho kunye nokuhlala kwakho ixesha elide, kodwa unomthwalo onzima wokunciphisa uxinzelelo lwezizathu ezimbalwa ezahlukeneyo:
- I-Outlet: Ukuzivocavoca kunika i-outlet yangaphandle yokukhathazeka nokuxinezeleka. Xa ugqithisa isigxina nge-jog efanelekileyo, okanye ukukhawulela ukukhungatheka kwakho kwiiklasi zobugcisa zentlalo, ufumana ukuqeqeshwa okungcono kunokuba mhlawumbi uya kuyenzela ukuba uhlaba umlenze ekhaya, kwaye ngokuqhelekileyo kusebenza ngakumbi kuba usebenzisa umzimba wonke ukukhulula ukuphazamiseka.
- Ukuphazamiseka: Ukuzivocavoca kunokusebenza njengethuluzi lokuphazamisa, ukukhupha ngaphandle kweemeko ezibangele uxinzelelo, kunye nemimandla elawulwayo (ubunjani, iindidi ze-spin, ezizungezwe ngabanye abafuna ukuxinwa kwengcinezelo) ezenza ngcono ukuxinwa kwengcinezelo. Ukuphuma nje kwiindawo ezixinezelekileyo kunokukwenza izimangaliso ngeemeko zakho!
- Umgangatho ophezulu: Ukuzivocavoca kwakhona kukhulula i-endorphins, enokukunceda uzive ulungile-okanye ukhulu! Ukutshintsha umxube womzimba ngaphakathi emzimbeni wakho kunokuba yinto enamandla kakhulu yokunciphisa uxinzelelo ngenxa yokuba ingatshintsha lonke ixesha lakho loxinzelelo.
- Ukuxinwa Kwengcinezelo Yesikhathi Eside: Ukuzivocavoca okunokwenene kunokukwenza ukuba ungacindezelekanga ngokukhawuleza ekuhambeni kwexesha, ngoko uziva ungazixinzelelekanga ngokubanzi.
Jonga oku ngcamango malunga nokuqalisa ngokusebenza njengomgudu wokuxinzelela uxinzelelo .
3 - Shift Perspective yakho ngokubulela nokuthemba
Ukunciphisa uxinzelelo # 3: Shift Perspective yakho ngokubulela nokuthemba
Uphando lubonisa ukuba ithemba lizakugqiba kuqala . Akunjalo nje ukuba abantu abanezinto ezintle zenzeka kubo bavame ukuba nethemba elithembekileyo abanamava afanayo nalabo abanengxaki, kodwa bavame ukuziva bexinezelekile. Kukho ezinye iingeniso zokuba nethemba, kwakhona, okwenza le ndlela yokucinga ingumzekelo wokunciphisa amandla okunciphisa amandla:
- IzeMpilo: Iingcamango zivame ukuhlala ziphilile, kwaye zigule rhoqo. Oku kubangelwa ukutyekela kwabo ukuxinezeleka kwengcinezelo kuxhomekeke ekukhuselweni-okanye mhlawumbi kudibaniswa nethuba lokuthembela ekusebenzeni (kwaye, ngokunjalo bathatha ukunakekelwa okungcono komzimba wabo).
- I-Perspective: I- Optimists ayisebenzisekanga kangangoko ukunyanzelisa ngenxa yokuba babona izinto ngokwahlukileyo. Enye into ebaluleke kakhulu ebonisa ukuba imeko ixakeke kangakanani imeko ingaba ibonwa njengengozi okanye umngeni . Iisongelo zivame ukubangela iimpendulo zethu zoxinzelelo kwaye zisifake kwisimo sokubamba ubuncwane kunye nokukhathazeka okukhulu; imingeni idla ukubandakanya iingxaki zethu zokusombulula iingxaki kunye nokukhuthazwa kwethu. Iimpawu ezibonakalayo zibona iingcinezelo njengengxaki.
- Impumelelo: Iingcali zibona amathuba apho iindwendwe zibona ilahleko, ngoko zihlala zithemba ngakumbi kwaye zixinezelekile, kwaye ziyakwazi ukuguqula iimpawu ezintle.
- Utshintsho: Abaxhasi banokuthi bakholelwe ukuba bangenza utshintsho, ngoko bazama kaninzi, kwaye ngokwenene benza utshintsho oluthe xaxa kwaye bahlangabezana nemingeni emininzi. Esi sisisombululo esisisiseko kwimpumelelo yabo. Ngokuba nethemba, ngoko ke, unokukwazi ukwenza ezinye iindlela zokunciphisa uxinzelelo.
Funda okunye malunga neempawu zethemba , kwaye ufumane iindlela zokuba unomdla ophezulu .
4 - Sebenza rhoqo ukucamngca
Ukunciphisa uxinzelelo # 4: Yenza ukucamngca rhoqo
Sifunda nje ukufumana inzuzo emangalisayo yokucamngca , kodwa siyazi ngokwaneleyo ukuthetha ukuba lo mnye unamandla wokunciphisa uxinzelelo. Ukucamngca ngethuba nje imizuzu embalwa kunokukhawuleza kukubeka kwimeko yokuzola, okwangoku, ngokuphendula kwakho uxinzelelo kukubuyela kumanqanaba angaphambili. Abo bazama ukucamngca rhoqo banokufumana iingenelo ezingaphezulu, kubandakanywa kodwa ezingaphelelanga kwezi zinto zilandelayo:
- Iingcamango: Abo bacamngca rhoqo bayazi kakuhle inxalenye yabo yokuthula, baze babe neengqondo ekutshintsheni umbono wabo ngokugxininisa kakhulu kwimingeni abajongene nayo ukugxila kumzuzu wamanje. Xa abantu beka ukuxhalabela ngekamva kunye nokwesaba oko kwenzeka, banokuhlala befumana izicombululo zokudala kunye nokuzithemba ukuba baphumelele, kuba basebenzayo endaweni yokuqina kunokuba baxineke kwiimeko.
- Ukunciphisa uxinzelelo lweengxaki: Izifundo kulabo abenza ukucamngca rhoqo zifumene utshintsho lwangempela kwi-brain reactivity kunye neempendulo zoxinzelelo ezenza ukuba abaculi bezindlebe babe Leyo nxalenye yento eyenza ukuxinwa kwexinzelelo kunamandla kakhulu - ukucamngca kunciphisa uxinzelelo ngexesha, nakwixesha elizayo.
- I-Host Host Of Further Benefits: Ukucamngca kungazisa ezinye iintlawulo zenyama kunye nengqondo. Jonga eli nqaku malunga neenzuzo zokucamngca uluhlu olupheleleyo.
Ukuze usebenzise inzuzo yokunciphisa uxinzelelo lokucamngca, kufuneka ube nemizuzu embalwa engaphazamiseki ukuhlala. Olu luhlu lweendlela zokucamngca lunokukunceda ukuba uqalise.
5 - Nciphisa Abacindezeli Abakhulu
Ukunciphisa uxinzelelo # 5: Cima into onokuyenza
Ngamanye amaxesha ubuninzi bexinzelelo bethu buvela kwimeko ethile ebomini bethu obangela uxinzelelo olungapheliyo. Oku kunokuba ngumsebenzi onzima, ubudlelwane obungonwabi, ishedyuli eninzi kakhulu, okanye enye imeko eqhubekayo ibangela uxinzelelo. Ngaba ufumana uxinzelelo kwiimeko ezifanayo rhoqo? Ingaba isicwangciso esinamandla sokunciphisa uxinzelelo ekujonganeni nesimo esithile njengoko unako, kwaye ugqithise inqanaba loxinzelelo olwenziwe ebomini bakho. Ezi zixhobo zilandelayo zinokukunceda kwiimeko eziqhelekileyo zokunyanzelisa uxinzelelo:
- Ubuneliseko bunzima : Ukuxinzelelwa koxinzelelo kubangelwa ngumthombo obalulekileyo wokunyamezela kwindlela yokuphila ngenxa yokuba sichitha ixesha elide emsebenzini, kwaye amava amaninzi emisebenzini angasenza sibe nemvakalelo embi xa sifika ekhaya, size sivuselelwe xa sisuka kusasa. Ayikho indlela yokuphila! Funda ngokubanzi malunga noxinzelelo lomsebenzi kunye nendlela yokulawula uxinzelelo emsebenzini .
- Ukuxinezeleka kobudlelwane : Ulwalamano lwethu lunokuba ngumthombo wethu omkhulu wokuncedisa kunye nenjongo ebomini, kodwa kunokubangela ukuba amanqanaba angaphezu kweengcinezelo. Ukuba unomtshato ongonwabileyo okanye ukuba ulwalamano lwakho nolunye luphikisana, lunokulubala umva wakho kumpilo. Ukutshintshisa okanye ukuphelisa ubudlelwane obuxinzeleleyo ebomini bakho kwaye ukubuyisela kubo ngokuvisisanayo, ukuxhaswa kuyisicwangciso sokunciphisa uxinzelelo. Kungathatha umsebenzi omncinci, kodwa inzuzo enkulu. Nazi ezinye izakhono zonxibelelwano ukuzama.
- Ukuxhamla : Abaninzi bethu banomdla ngaphezu kokuba sifuna ukuba, kwaye, nangona sixakeke ngemisebenzi enomdla, ukuba sihlala sisityebile kakhulu ixesha elide, linokuxinezeleka. Ukuba uneshedyuli esele ixakeke kwaye kukho imeko engxamisekileyo okanye engalindelekanga ezayo, izinto zingakwazi ukukhawuleza ngokukhawuleza. Ukuba uhlala ubomi bakho ecaleni lokuxakeka, mhlawumbi ixesha lokunquma imisebenzi ethile kwishedyuli yakho ukuze wenze ithuba lokuphumla, ukuxhamla kunye nokuxinwa kwengcinezelo. Nazi ezinye iindlela zokudala isicwangciso esitsha sokuphila .
6 - Uphando malunga nokunciphisa uxinzelelo
Uphando olulandelayo lusetyenziswe kweli nqaku malunga nokunciphisa uxinzelelo. Uphando olutshanje olunokuxinzelelo, kunye nokuqhagamshelana nezixhobo ezininzi, nceda ucofe phantsi.
Imithombo:
Adler MG, Fagley NS. Ukuxabisa: Ukwahlukana komntu ngamnye ekufumaneni ixabiso kunye neNtsimi njengento eyingqayizivele yokuCwangcisa kakuhle. Umbhalo woBuntu ngoFebruwari 2005.
I-Astin JA, uShapiro SL, i-Eisenberg DM, i-Forys KL. I-Mind-Body Medicine: I-State of Science, Impembelelo yokuSebenza. Umbhalo we-American Board of Family Practice March / Apreli 2003. Bonadonna, uRamita PhD. Ukucamngca Kwimpembelelo Ekugula Okungapheliyo. Uqeqesho lwezobuhlengikazi. Novemba / Disemba 2003.
Emmons RA, McCullough ME. Ukubala iintsikelelo ezichasene nomthwalo: Uphando loPhando lweNkcazo yokuBonga kunye noBomi obuBomi boBomi bemihla ngemihla. Umbhalo wobuntu kunye neengqondo zentlalo kaFebruwari 2003.
Rimmele U, Seiler R, Marti B, Wirtz PH, Ehlert U, Heinrichs M. Izinga lomsebenzi wenzalo lichaphazela i-adrenal ne-cardiovascular reactivity kwixinzelelo yengqondo. Psychoneuroendocrinology. Oktobha 13, 2008.
Ulonwabo loPhando
Ngaba uye wakha wazibuza ukuba ngokwenene uza kuzisa ulonwabo ngakumbi kubomi bakho kunye nezicwangciso zophando? Yintoni ekuthethwa ngayo ngokuphathelele ulonwabo noxinzelelo? Funda kabanzi malunga novuyo nophando loxinzelelo .
Uxinzelelo kunye noPhando lwezeMpilo
Ukuxinezeleka kunempembelelo enkulu kwimpilo, kwaye uphando lunokukubonisa indlela. Funda ukulungiselela ubulumko beengxelo ezininzi zophando kunye nempilo .