Yiyiphi iQinisekisa njengohambo?
Ukuhamba ngokubanzi kubandakanya ukusetyenziswa kokugcina idayari okanye iphephandaba eliphonononga iingcinga kunye neemvakalelo ezijikeleze iziganeko zobomi bakho. Kukho iindlela ezahlukeneyo zokwenza oku. Ukuhamba, njengokulawula uxinzelelo kunye nesixhobo sokuhlolisisa, sisebenza kakuhle xa senziwa ngokuqhubekayo, kodwa nakwezinye izihlandlo, ukusasaza ngokukhawuleza kunokuxininisa ukuxinwa xa umkhangeli ugxile ekubukeni okanye ekusebenziseni iimvakalelo.
Enye yeendlela eziphambili zokunciphisa uxinzelelo ngokubhaliweyo kukubhala ngokucacileyo malunga neemvakalelo kunye neengcamango ezinxulumene neziganeko ezixinzelelekileyo, njengokuba ziza kuxubusha izihloko zonyango, kwaye zicacise izixazululo, kodwa kukho iindlela ezahlukeneyo zokusebenzisa i-journaling. Indlela okhethayo ingathembela kwiimfuno zakho ngelo xesha, kunye nobuntu bakho; yenza nje into evakalelwa kakuhle.
Ziziphi Iingenelo Zohambo?
Uhambo luvumela abantu ukuba bacacise iingcamango zabo neemvakalelo zabo, ngaloo ndlela bafumana ulwazi oluxabisekileyo. Kwakhona sixhobo esihle sokulungisa ingxaki; amaxesha amaninzi, umntu unokukhupha ingxaki aze eze nezicombululo ngokulula kwiphepha. Ukujikeleza ngeziganeko ezibuhlungu kunceda umntu asebenze ngokuzihlola ngokupheleleyo nokukhulula iimvakalelo ezibandakanyekayo, nangokubandakanya zombini i-hemispheres yengqondo kwinkqubo, okuvumela ukuba amava ahlanganiswe ngokupheleleyo kwingqondo yakhe. Ukuhanjelwa kunokukunceda ukuba ugxininise kwiindawo zobomi bakho othanda ukugxininisa ngokuphindaphindiweyo, njengokuba kunjalo nangomculo wokubonga okanye ukulandelwa kwexesha lokungena .
Ngokumalunga neenzuzo zezempilo zokupapashwa, baye bavunywa ngezesayensi. Uphando lubonisa oku kulandelayo:
- Ukuhanjelwa kweeNkcitho kunciphisa impawu zesifo se-asthma, i-arthritis kunye nezinye izimo zempilo.
- Iphucula ukusebenza kwengqondo.
- Iqinisa amandla omzimba, ukukhusela ezininzi izifo.
- Iphikisana nemiphumo emibi yexinzelelo.
Ziziphi izinto ezithintekayo ukuhamba?
Abo banokukhubazeka ukufunda bangafumana kunzima ukujongana nesenzo sokubhala ngokwaso. Abafundi be-Perfectionists banokukhathazeka kakhulu ngokufunda umsebenzi wabo, ukukhangela kwabo, okanye ezinye izinto ezingenakukwazi ukugxila kwiingcamango neemvakalelo abazama ukufikelela kuzo. Abanye banokufumana izandla ezithembekileyo, okanye bangazithembi ukuba baxoxe ngamava amaninzi. Kwaye, ukupapashwa kuphela ngeemvakalelo zakho ezimbi ngaphandle kokubandakanya iingcamango okanye izicwangciso kunokubangela ukuba uxinzeleleke ngakumbi. (Indlela elula yokumelana nale nto iya kuqinisekisa ukuba usuphelile iseshoni zakho zokubhengeza ngamagama ambalwa malunga nezisombululo kwiingxaki zakho, izinto ozixabisayo ebomini bakho, okanye izinto ezinikeza ithemba ekuphileni.)
Ukuhamba Ngendlela Efanelana Nezinye Iinkqubo Zokulawulwa Kweengcinezelo?
Ngokungafani nezinye iindlela zokulawulwa koxinzelelo zengqondo ezifana ne- yoga okanye ukuzivocavoca , ukupapashwa kuyindlela efanelekileyo yokukhubazeka. Kwaye, nangona abanye bekhetha ukusebenzisa ikhomputha, ukufundwa kwephepha kufuna kuphela ipeni kunye nephepha, ngoko kungabizi ngaphantsi kweendlela ezifuna uncedo lweklasi, incwadi, utitshala okanye umphathiswa, njengamasu afana ne- biofeedback okanye i- yoga . Uhambo aluyikukhupha ukuxhatshazwa emzimbeni wakho njengento yokuphumla kwemisipha eqhubekayo , imifanekiso ekhokelwayo kunye nezinye iindlela zokwenza izinto kunye nokucamngca , nangona kunjalo.
Kodwa yinto efanelekileyo yokunciphisa uxinzelelo lwangaphakathi kunye nolwazi lolwazi kunye nokuphulukiswa ngokomzwelo.
Amacandelo okuHlola ukuzama
Ukuhanjiswa kuyisisombululo esinamandla kakhulu sokuphucula uxinzelelo kwaye kunokuthatha iifom ezininzi, ngoko kukho iindlela ezininzi ezinokukusebenzela. Ukuba usuvele unomdla wokubhala ozithandayo, ngeendlela zonke, zigcine! Kodwa unokuba ufuna ukuzama into entsha ngokungezelelwe kuyo. Yaye ukuba utsha olutsha kwi-newspaper, nantsi iindlela ezininzi zokuzama. Bona oku kusebenza kakuhle kuwe.
- Igratitude Journal: Abanye abantu bagcina iphepha lokubonga kwansuku zonke apho babhala imiba emithathu okanye ngaphezulu kwimihla nganye abayibongayo ngayo. Esi sisicwangciso esiphumelele kakhulu sokunciphisa uxinzelelo kuba kukunceda ugxininise kwizibonelelo onawo ebomini bakho sele udala isimo sengqondo esifanelekileyo okwangoku, zombini ezo ziboniswe ukwakha ukuzinza kwexesha elide. Inzuzo yebhonasi kukuba ushiywe ngerekhodi yezinto ezininzi ezintle ezenzeke kwiintsuku zakho, ngoko ke xa uziva uziva kwixesha elizayo, unokuzihlaziya ngamaphepha ambalwa okukhumbuza izinto onayo ukuxabisa ebomini.
- Ukukhululwa Kwemvakalelo: Ungabhala kwakhona malunga neempendulo zakho zempembelelo kwiziganeko ezenzeke kulo lonke usuku njengendlela yokujongana noxinzelelo. Oku kunokukunceda ukuba usebenze oko uvakalelwa kwaye mhlawumbi uphinde uhlole ezinye iinketho zokurhoxisa. Xa ubhala ngamava amahle, oku kukuvumela ukuba ukwandise kwaye ujonge iimvakalelo ezintle onokuzenza ngenxa yezinto ezilungileyo ezenzekile ngosuku lwakho. Le ndlela yindlela enhle yokwandisa kwizinto ezilungileyo kwaye uphathe izinto ezimbi ezenzekayo ebomini bakho, ukwandisa umlinganiselo wakho wokuziphatha, owona mbandela obalulekileyo wokulawula uxinzelelo.
- Ibhulogi ye-Bullet okanye i-Personal Planning Journal : Abanye abantu bagcina amaphephancwadi ukuba alandele into abayifunayo ukwenza imihla ngemihla, iinjongo zabo, iimemori abazidalayo kunye nezinye izinto abafuni ukulibala. Kuba ukubhala izinto phantsi kunokunceda ukugcina ingqondo yakho ingcolile kwaye kukuncede ukhumbule oko kubalulekile kuwe, oku kunokukunciphisa uxinzelelo. Ukuzicwangcisa ngakumbi kunye nokulinganisela kuyindlela enhle yokuziva uncinci.
Yaye khumbula, ukuba ufumanisa ukuba ungagcinanga ishedyuli rhoqo kunye ne-journaling, ngumkhwa ungaqalisa kwakhona naliphi na ixesha. Awudingi ukubhafaza imihla ngemihla ukwenzela ukuba isebenzele wena - amaxesha ambalwa ngeveki isasenzuzo kakhulu, kwaye kwanokuba ukushicilelwa kwisiseko esifanelekileyo kuzisa iinzuzo. Ukuba unomkhwa wokubhaliweyo kwaye unqamle ukufumana ubomi obusendleleni, khumbula - nayiphi na imini yinto enhle yokubuyela kumkhwa!
Imithombo:
Anderson CM. UkuBhala nokuPhulukisa: Ukuya kwiNkqubo engaziwayo. 1999.
Ullrich, Philip M., MA; ULutgendorf, uSusan K., Ph.D. Ukuhamba Ngeengxaki Ezixinezelekileyo: Impembelelo yoCwangciso lweCognitive and Expression Expression. Ama-Annal of Medicine Act , Vol. 24, No. 3, 2002.