Ezi zicwangciso zokulawula uxinzelelo azisebenzi
Ukuxinezeleka kunokuza kuthi kuzo zonke izikhokelo- umsebenzi , ubudlelwane, kunye nemikhwa yethu-kwaye maxa wambi sinokuziva singenangxaki kunokuba sithandeke kakhulu phakathi kwethu. Ngethamsanqa, kukho iindlela ezininzi zokulawula nokunciphisa uxinzelelo , ngoko sinokukhetha indlela yokujongana nokunyanzelisa uxinzelelo ngendlela esebenza ngayo ubuntu bethu neemeko. Ingxaki kukuba ezinye izicwangciso zokuphucula zibanceda kakhulu kunabanye, kwaye akusoloko kulula ukuchazela ukuba yiphi indlela yokuphucula izakhono.
Akukho nqongqo yeengcebiso malunga nendlela yokusingatha uxinzelelo, kodwa isiluleko somhlobo esilungileyo okanye uphando lwe-intanethi luvame ukuvelisa iingcebiso ezingekho ngempumelelo njengoko zibonakala. Kungcono, ezi zinto zingabonakalisa ixesha lokuchitha, imali, okanye amandla, okanye ukuphazamiseka kwiindlela zokulawula uxinzelelo ezisebenza bhetele. Okubi kakhulu, zinokubangela umonakalo, zikhokelela kwimikhwa engafanelekanga, ziphazamise imishanguzo, okanye zenze uxinzelelo olungakumbi kunokuba luncitshiswe.
Ezi zicwangciso ezilandelayo zokulawula uxinzelelo ziqhelekileyo kodwa zilahlekisa. Abanye banamathuba angaphezulu okanye abanalo uphando olwaneleyo emva kwabo. Umgca ophezulu: unokuba ucinge ukuba banceda ukunqumla uxinzelelo, kodwa kukho iiproveves ezibalulekileyo zokuqwalasela.
I-1 - Ukunyamezela Iintlungu Zakho
Kungathi uzive ngcono ukukhalaza ngosuku lwakho lomsebenzi kumhlobo omhle okanye othandekayo, kwaye oku kungathatha isikhashana ingcinezelo. Nangona kunjalo, ukuba oko kuba ngumkhwa, kunokugqithiseleyo kukukhokelela ekugqibeleni, isimo sengqondo apho uhlala khona kwizinto ezimbi kwaye uqhubeke uvuselela ingxaki yakho ngaphandle kokuhambela kwiindlela zokusebenza ngokuphumelelayo nokusebenzayo.
Isithembiso sokuza nokufumana inkxaso yenkxaso yemvakalelo yinjongo yokukhulula uxinzelelo ovakalelwa ngaphakathi. Ngokudla kaninzi, ivakalelwa ngokukhawuleza njengoko ugxininiso luhlala kwiingxaki obhekene nazo kunokuba zifumane izisombululo ezibonakalayo. Oku kuya kukubambelela kwiimeko ezingalunganga, ukugxininisa kwengqondo, kunye nokuqhubela phambili okuqhubekayo kunokuba ngumkhwa-ongenampilo kuloo nto.
Endaweni yokuzama
Ukufumana inkxaso-uhlobo olufanelekileyo. Nangona ukuza kumhlobo kungabi yiyona ndlela isicwangciso esona sikhulu sexesha elide lokuxinwa kwengcinezelo, ukufumana umhlobo onokukunceda uyasebenza. Uncedo lunokuvela kwifom yezixhobo onokuzisebenzisa okanye uncede ukuhlaziya imeko yakho ngendlela enhle.
Kwakhona kwaziwa ngokuba yi-positive reappraisal, ukujonga izinto ezintle kwimeko, ukufumana amathuba, kunye nokuqonda nje iindlela ezimbi zokujonga imeko zakho zibe yindlela yokuphumla. Oku kungenxa yokuba iimpendulo zomzimba wakho ziphazamiseka xa ubona isisongelo ukhuseleko lwakho okanye isimo salo, kodwa impendulo isekelwe kwimibono yakho kunokuba ibe yinto enobungozi. Ukuba wena okanye umntu onokuzibonakalisa ukuba ingozi ayengasongelo njengoko ibonakalayo (kwaye kaninzi ayinjalo), kwaye ukuba unokuzikhumbuza ngezibonelelo ozifumanekayo, uya kuziva ungacinezelekanga yinto ojongene nayo . Unokuphinda usebenzise izibonelelo onokungazi ukuba unayo.
Ngayiphi na indlela, ukuba unokufumana uncedo olubonakalayo kumhlobo-oko kubizwa ngokuba yi- instrumental inkxaso yezenhlalakahle-oku kunokunciphisa uxinzelelo olukhulu.
2 - Ukugxotha Izinto
Ngamanye amaxesha unokuziva ukhululekile ngokwaneleyo ukuze uphonse into ethile, kwaye leyo yinto esekelwe emagumbini othukuthelo , owaziwayo xa abantu beqaphela ukuba banokuphila impazamo yokuqhekeza igumbi elizele izinto eziza kuphazamiseka. Nangona la makamelo angaba ubusuku obumnandi ngaphandle kwabahlobo okanye nangamava avelisa ama-cathartic ukuzama, asebenzi kunye nezinye iindlela zokulawula uxinzelelo ngenxa yezizathu ezifanayo ukuba ezinye iifom zokuxhalabisa zikwazi ukubuyela-ziyakwazi ukwandisa iimvakalelo umsindo ngaphezu kokunceda ukukhulula okanye ukunciphisa.
Ukutshitshisa izinto nge hammer kunokwenzela umthamo ophilileyo we-cardio, kodwa kukho iindlela ezongezelelekileyo zokusebenzisa umzimba.
Endaweni yokuzama
Cwangciso. Kwabanye abantu, ukuthatha imali kunye nokuza uluhlu oluya kwenzayo okanye ishedyuli ivakalelwa kwaye iyanceda. Oku kunokuthetha ukudweba uluhlu lwezinto ezifunekayo ukuba zenziwe ngosuku olulandelayo okanye ngeveki ukuze ukwazi ukuphumla ngolwazi ukuba awulibali nto.
3 - Ukusebenzisa iziNcediso zeHermal
Nangona ezinye izongezo zentsholongwane zingaba nefuthe kwiimvakalelo ezincinci zokuxhalabisa nokuxinezeleka, uphando oluthile luye lwaqhutywa ezininzi. Phakathi kwezibonelelo eziye zaphandwa, ezininzi zezifundo zincinci kwaye ezinye zibonelela ngeziphumo eziphikisanayo.
Umphandi uThomas Lenz waseYunivesithi yaseCreighton e-Nebraska wenza uphando lwezifundo eziliqela kwizongezo zemfuyo kwaye wafumana oku okulandelayo:
- I-Kava : Oku kuncediswa kuye kwafunyanwa kukuxhalabisa kakhulu kodwa kunxulumene nokuhluleka kwesibindi, ngoko kungenakukhuseleka ukuthatha.
- I-St. John's Wort : Izifundo eziliqela ziye zafumanisa ukuba lo msebenzi wokuncedisa usebenza kakuhle ekuphatheni ukuxhalabisa okunyamekileyo kunye nezinye izinto ezingathandekiyo, kodwa ezinye izifundo azifumananga nantoni.
- Umthamo weValerian: Le mifuno, ethathwe ngokubambisana neSt. John's Wort, ifumaneke ukuba iyasebenza kwiinkxalabo nokukhathazeka kokulala, kwanokuba idizapam ephikisanayo ngokuphumelelayo emva kweveki ezimbini; Nangona kunjalo, izifundo ziphikisana kwezi ziphumo. Amanqanaba amancinane atholakala ekhuselekile, kodwa amanani angaphezulu angadala utshintsho kwisigqi senhliziyo kunye nombono.
Oku akuthethi ukuba akukho zongezelelo ezinokuthi zisebenze, kodwa oko kuthetha ukuba kufuneka uyenze uphando lwakho, jonga oko kusebenza kakuhle kuwe, kwaye ubonane nodokotela ukuze uqiniseke ukuba akuyi kuba neempendulo ezimbi phakathi kweyiphi na isongezelelo kunye unyango osusele uthabatha.
Endaweni yokuzama
Aromatherapy. Ngelixa abaninzi banokulindela ukufumana i-aromatherapy kwoluhlu lwezinto ezingasebenzi ekuphumuleni uxinzelelo, uphando lufumanisa ukuba i-aromatherapy inokuba luncedo. I-balm ye-lemon iye yafunyaniswa ukuba iyasebenza. Inxalenye ephezulu kakhulu? I-Aromatherapy ishibhile kwaye kulula ukuyifaka ebomini bakho .
I-4 - Ukuyichitha nje
Kukho into ekumele ikhulunywe ngokubeka iingcinga eziphazamisayo engqondweni yakho-le ndlela enhle yokuyeka ukuhlanjululwa ngaphambi kokuba iqale. Nangona kunjalo, ukuba uhlala ubeka ingxaki kwiingxaki okanye uzitsho ukuba yonke into iya kuba yinto efanelekileyo kwaye ukuba akufanele uzincine ngezinto ezenzekayo, le nto inyathelo elide kakhulu kwicala elingalunganga.
Uphando oluqhutywe eSpanish lwahlola iindlela ezahlukeneyo zokujamelana nokuxhatshazwa kwazo kunye nezifo zesifo sengqondo kunye nezifo zentliziyo. Abaphandi bafumanisa ukuba ukukhanyela kwakuyiqhinga elikhuselekileyo elinemiphumo emibi ngaphezu kwezinto ezibonakalayo, ekuncedeni iimvakalelo ezibi kunye neengxaki zentliziyo ephezulu.
Kungenokuthuthuzela ukuba unqabise ukukhanyela okanye ukungafuni ukucinga ngento ethile kunokunyamekela ngokukhawuleza-kodwa ekugqibeleni ukukhanyela kubangela ukuxinezeleka ngakumbi. Ngaphandle kokuzingela, kunceda ukujamelana neengxaki ngqo kwaye utshintshe oko unokukwazi kule meko. Ukuba uqala ukukhanyela ngokwaneleyo, kungase kube lula ukuyeka izinto zibe zibi nakakhulu.
Endaweni yokuzama
Ukuphazamiseka. Nangona ukuphika akusiyo isicwangciso esiphezulu sokusingatha, ukuphazamiseka kuye kwafunyanwa kuyincedo . Oku kuthetha ukuba ujamelene nengxaki uze uyivumele ngokugqithisa into enokubangela ukukhathazeka okungakumbi kunye nokuphucula. Yenza okusemgangathweni kwimeko uze uqhubeke ukusuka kuyo de ukwazi ukwenza enye into.
5 - Ukushiya imeko okanye umntu
Uphononongo oluthola ukuphika ukuba lube lukhuni luye lwachonga ukuxoshwa njengesicwangciso sokuphucula esingenza umonakalo omkhulu kunokulungileyo.
Ngomzuzwana, kunokuvakalelwa ukukhulula imeko okanye ukulahla umntu obonakala edala uxinzelelo ebomini bakho, kwaye ngamanye amaxesha isisombululo esona sihlandlo esizayo. Nangona kunjalo, sonke sinokuyeka kwaye sichitha-ukulahlekelwa into esele ixabiseke-xa sinokulungisa izinto, sinokuyilungisa imeko kunye nokudala into engcono kwaye yomelele kunathi ngaphambili.
Oku kuthetha ukuba ngamanye amaxesha kunokuziva unxinzelelo ukuba usebenze ngquzulwano nomhlobo, kodwa ukulahla umhlobo ngaphambi kokuzama ukuxoxa kunye nokusombulula ingxaki kunokuthetha ukulahlekelwa ngumhlobo onobungqina kwaye mhlawumbi udale intshaba-into engabangela uxinzelelo elizayo. Okufanayo kunyanzelekile kwimisebenzi-ukushiya umsebenzi oxinzelelekileyo ngaphambi kokuba uzame ukusombulula iingxaki ezenza uxinzelelo lunokubangela ukuba kubekho imeko engakumbi.
Khumbula, oku akuthethi ukuba akufanele unqabe indlela kunye nomhlobo onetyhefu kwaye kufuneka uhlale emsebenzini obangela uxinzelelo kwiminyaka emininzi. Kuthetha nje ukuba ukushiya imeko ngaphandle kokuzama ukuyilondoloza- ukubandakanya "ukuphepha ukuxhatshazwa" njengesicwangciso sakho sokuhamba-kunokuziva ngathi isicwangciso esiphumelelayo sokuphucula kodwa ekugqibeleni kunokudala uxinzelelo olungakumbi.
Endaweni yokuzama
Ukunyamezela. Oku kufunyenwe kwizifundo ezininzi ukuba ibe yindlela efanelekileyo yokujongana neemeko ezinzima ebomini bakho. Oku kuthetha ukuba utshintshe oko unokukwazi ukukhalaza okanye ukuzama ukuphepha ukujongana nayo.
6 - Ukumisa i-Blame (ngokukodwa ngokuzimela)
Kukho umgca ocacileyo phakathi kokuvavanya imeko ukujonga ukuba yintoni ephosakeleyo ukwenzela ukuba iimpazamo ezifanayo zingagwenywa ngexesha elizayo, kwaye uzigxeke ngokukrakra ngenxa yeepazamo ezikhankanywe. Kukunceda ukuhlolisisa izinto emva kweqiniso ukuqinisekisa ukuba yintoni enokuyenza ngokufanelekileyo ngexesha elizayo. Nangona kunjalo, xa le ntshukumo iba yinto yokuzigxeka, inokulimaza ngakumbi kunokuba luncedo.
Abaphandi baye bafumanisa ukuba ukuzithoba ngenye yeendlela eziqhelekileyo zokujamelana neendlela zokudala ukulimala kunokuba zilungile, ngoko ukuba ungowakho, awunabo. Ukuba ufumanisa ukuba uhlola okokungahambi kakuhle kwaye uthatha uxanduva malunga nento onokutshintsha kwaye wenze ngokungafaniyo ngexesha elizayo, oku kulungile. Ukuba le nto ihamba ngokuzibetha ngenxa yokuba ungayazi kakuhle, zikhumbuze ngobumnene ukuba ngoku uyazi kakuhle kwaye ungenza ngcono, kwaye uvuyiswe ngamava okufunda uze uqhubeke.
Endaweni yokuzama
Uthotho. Ukufumana indlela yokuhleka ebusweni bexinzelelo yindlela esheshayo yokuziva ukhululekile ngokwenyama nangokomzwelo. Kukunceda ukhangele izinto ngendlela eyahlukileyo, uphazamise, kwaye uzive ungasondeli kwabanye. Inokukunceda ukuba ukwamkele ngokulula into ongeke uyitshintshe kwaye ukhuphe ukuyeka ukuzigxeka.
> Imithombo:
> Doering LV, iDracup K, Caldwell MA, et al. Ngaba isitayela sokuxhatshazwa esixhomekeke kumazwe angamavakalelo kwimeko yokugula kwezilwanyana? J Khahluleka. 2004; 10 (4): 344-9.
> Moss M, Hewitt S, Moss L, Wesnes K. Ukumodareyitha kokusebenza kwengqiqo kunye nomoya ngee-peppermint kunye ne-ylang-ylang. I-International Journal ye-Neuroscience, ngoJanuwari 2008.
> Sanjuan, Pilar & Magallares, uAlejandro & Avila, uMaria & Arranz, uHenar. (2016). Ukusebenza kunye nokungasebenzi Amacandelo okubambisana: Iimpawu zengqondo ze-Psychometric yeNguqu ephuculwayo ye-COPE yezigulane zentliziyo.