Zama Ezi ziCwangciso eziQinisekisiweyo zokuvumela ukuhamba
Ngamanye amaxesha iziganeko ezixinzeleleyo zingabonakala zinamathele nathi. Abaninzi bethu bafumana ukugqithisa okanye ukubambelela kwiimvakalelo eziphazamisayo esinokuzenza ngabaxinzelelo okanye iingxabano ebomini bethu ngexesha elinye. Ngelishwa, olu tyekelo lunokunyusa uxinzelelo esinalo kwaye luze lukhulise. Nazi ezinye izicwangciso eziqinisekisiweyo zokuvumela ukuhamba, ukuyeka ulaka , nokugcina uxolo.
Ukubhala ngokucacileyo
Abanye abantu babhala ileta enomsindo abaya kutshisa. Abanye babhale ngeemvakalelo zabo baze bacinge ngezisombululo. Abambalwa baze babhale iincwadi okanye amabali amfutshane abonisa iimvakalelo zabo kunye nokulwa nokuhluthwa. Kungakhathaliseki ukuba yintoni ifom, abantu abaninzi baye bafumana ukubhala ngeengxelo kunye nokucacisa ekuncedeni ukuyeka uxinzelelo kunye neemvakalelo ezimbi. Uphando luqinisekisa ukuba ukubhala ngokucacileyo kunokuba luncedo ekugxininiselweni: Ukufundwa kwelinye kubonisa ukuba ukubhala ngokucacileyo kwakunempumelelo ekunciphiseni iimpawu zokudandatheka phakathi kwalabo abanomdla wokuhlakulela kunye nokugqithisa. Le nto ingaba yindlela esheshayo kwaye engabizi ukuba isebenze kwiimvakalelo ezinzima kwaye uvumele izinto zihambe.
Ukucamngca
Kubonakala ngathi wonke umntu ovela kwi-Oprah ukuya kwi-Sting uzalisa izibonelelo zokucamngca kunye nokukhumbula ukuxinwa kwengcinezelo , kunye nesizathu esihle.
Isithako esisisiseko sokucamngca sigxininise kwikhoyo. Xa ugxininisa ngokusisigxina kumzuzu wamanje kwaye ngokunyamekela ukukhusela ingqondo yakho ekuzilungiseleleni kwiimeko ezidlulileyo okanye ukwesaba, kuya kuba lula ukuyeka imizwa engathandekiyo ejikeleze ezi zinto. Uphando luqinisekisa ukuba ukunyanzelisa uxinzelelo lokunyanzelisa uxinzelelo nokuncipha.
Ezi zakhono zandisa ukunyamekela komntu ukuxolela , okuzisa iimbuyekezo zakhe.
Shintsha iingcamango zakho
Isiseko sonyango lwenkcazo kukuba indlela ocinga ngayo ngesiganeko inokubangela impendulo yomzwelo onayo kwimeko ethile. Ngokomzekelo, ukuba ubona imeko ukuba 'yingozi,' uya kuba nempendulo eyahlukeneyo yengqondo (nangokwenyama) kunokuba ubujonga imeko efana 'nomngeni.' Olu bhengezo luye lwaxhaswa ngophando ngokunjalo. Ukujonga imeko kwi-lens entsha, kunokuba nje uhlala kwizinto ezimbi, kunokukunceda ulawulo lomsindo nokunciphisa impendulo yokunyamezela . Emva kokuba uqonde ukuba iingcamango zakho zibala njani amava akho, ungayisebenzisa le ngcaciso ukunciphisa uxinzelelo kunye nenkqubo eyaziwa ngokuba yindlela yokulungiswa kwengcamango.
- Ulwaphulo lweCognitive for Stress
- Ukuphazamiseka kwengqondo
- Ukuhlaziywa kwengcamango - Shintsha iingcamango zakho!
Shintsha indlela oziphatha ngayo
Unokutshintsha kwakhona iimvakalelo zakho ngokutshintsha indlela oziphatha ngayo - uthatha 'ukukopela' ukuba wenze 'indlela. Unokwenza oku ngeendlela ezimbalwa ezahlukeneyo. Mhlawumbi kulula kakhulu ukwenza ukhetho oluqinileyo ukongeza imisebenzi emitsha yokulawula uxinzelelo ebomini bakho: Ukuzivocavoca rhoqo, ukucamngca amaxesha ambalwa ngeveki, okanye ube nenjongo yokuncedisa ukunciphisa uxinzelelo.
Esinye isicwangciso esiphumeleleyo kukuguqula indlela oziphatha ngayo xa ufumana ukuhlala kwizinto ezimbi: Ukubandakanyeka ekwenzeni into eyakuchukumisa ingqondo yakho into ekugxininisayo. Ukuba ungathanda ukuthatha indlela ehlelwe ngakumbi, unyango lwendlela yokuziphatha lufunyenwe ukuba lube ngaphezu kwe-80% olusebenzayo ekuphatheni ukuthambekela kokunciphisa, kwaye kuthathwa ngokuba 'yinto yokugcina' yonyango; isebenza ngokukhawuleza, kwaye ungayifumana ukuba iphumelele.
Unye unyango lwe-Cognitive-behavior , okanye i-CBT, yenye indlela efanelekileyo yokonyango, edibanisa unyango lweengqondo kunye neyeza lokuziphatha . Olu hlobo longenelelo lwedwa, okanye oludibaniswe nemithi ye-SSRI, lufunyenwe luncedo kwizigulane ezidandathekileyo ezivame ukukhanya.
Imithombo:
U-Attri N, uRavipati M, Agrawal P, uHealy C, uFeller A. Ukuhluthwa kwesifo: imeko evelayo. I-Southern Medical Journal Ngo-Ephreli, 2008.
URay RD, uWilhelm FH, iGross JJ. Konke kweso sengqondo? Ukuvutha komsindo nokuphononongwa kwakhona. Umbhalo wobuntu kunye neengqondo zentlalo . NgoJanuwari, 2008.
DM Sloan, Marx BP, Epstein EM, iDobbs JL. Ukubhala okucacileyo okubhekiselele ekuhambeni kwe-maladaptive rumination. Umoya . Epreli, 2008.
UWilkinson PO, i-Goodyer IM. Imiphumo yesifo sengqondo-yokuziphatha kwindlela yokuphendula i-ruminative kwisigxina esiphezulu kwintsholongwane. Inkwenkwezi yengqondo yomntwana kunye nentsha kunye nengqondo yengqondo . NgoJanuwari, 2008.