Abantu abanenkxalabo yentlalo badla ukucinga kakhulu, vumela iimvakalelo zabo zilawulwe iingcamango zabo, kwaye banenkinga yokulawula uxinzelelo ngexesha. Sebenzisa ezi ngcebiso ukuhlangabezana nayo xa ingqondo yakho iyona nto intsha.
Yeka ukuCinga ngokuPhezulu
Ukucinga okungaphezulu, okubizwa ngokuba yi-rumination, kubhekisela kwiingcamango eziphindaphindiweyo eziqhubeka zidlala entlokweni yakho, njengokuthi "Wonke umntu ucinga ukuba ndiyindoda," okanye "Abantu kufuneka babone indlela ndixhalabele ngayo." Sebenzisa izicwangciso ezingezantsi ukunceda ukulawula olu hlobo lokucinga.
- Bhala phantsi: Gcina i-journal ukuze ulandele ukuba nini, phi, kutheni, kunye nendlela okhanyisa ngayo. Oku kuthetha ukubhala phantsi nokugcina irekhodi nanini na unengcamango engafanelekanga okanye ukuzithetha ngoku malunga neli xesha, elidlulileyo okanye elizayo. Ngaba unomphefumlo wokuhlwa ebusuku? Ukugcina ithrekhi kuya kukunceda uqaphele iipatheni, okuyiyinyathelo yokuqala yokufumana iingcamango phantsi kolawulo.
- Jonga izinto ezibangelwayo: Iingcamango zakho ezicatshulwayo ngokuqinisekileyo zibangelwa ziziqalo kwimeko yakho, nokuba oko kuthetha ukuthatha ingcinga engathandekiyo xa intloko yakho ibetha umqubo okanye into yokuqala ekuseni njengoko uqala ukucinga ngemini yakho. Endaweni yoko, zama ukutshintsha izinto ngeendlela eziphula loo mibutho. Umzekelo, funda incwadi ebandakanyekayo ngaphambi kokulala okanye ucwangcise ukuvuka ngokukhawuleza xa i-alamu yakho ihamba. Ukwenza njalo kuya kunceda ukuphula umkhwa wokukhathazeka oye wawenza
- Ukuphuhlisa imimiselo emitsha: Yiba ne-arsenal yezixhobo kwiingalo zakho ongayifumana xa iingcinga ezixhalabileyo zentlalo ziqala. Ezi ziquka ukuhamba, ukubukela umboniso owenziwe ngumabonwakude, ukucamngca okanye ukusebenzisa i-aromatherapy ukuphumla. Yenza ezi zinto ngokuqhubekayo kwithuba lenyanga, kwaye ngokukhawuleza ziya kuba zakho ezintsha, iimpendulo ezinempilo kwiimvakalelo zentlalo.
- Jonga uchwepheshe: Ngamanye amaxesha ukunyuka kunzima kangangokuba kufuna uncedo lobugcisa ukuba lulawulwe phantsi. Ukuba uye wazama ezininzi izicwangciso ezichazwe ngasentla ngaphandle kwempumelelo, mhlawumbi unokuba uncedo luthinteli okanye umeluleki ukubeka izinto ngendlela ebonakalayo kwaye uphuhlise izicwangciso zesenzo ukufumana ingcinezelo yexhala lakho lentlalo. Kungenzeka nokuba ukusetyenziswa kwamachiza kunokuba luncedo kwiintetho ezingaphuculanga nezinye iindlela.
Ukulawula Iimvakalelo
Abantu abanenkxalabo yezenhlalakahle bavame ukuba nemizwa yokubalekela, ngaphezu kweengcamango ezingaphephekanga. Imiva yokuxhalabisa idla ngokuzondla ngokwabo, ikushiye uvakalelwa ngakumbi. Ngezantsi zikhona iingcebiso zokufumana loo mijikelezo yolawulo olulawulwayo.
- Khangela oko uvakalelwayo: Awunako ukulungisa indlela ovakalelwa ngayo ukuba awukwazi oko uvakalelwa! Cinga ngethuba lokugqibela unenkxalabo enzima kwimeko yentlalo okanye yentsebenzo. Ziziphi izinto ezibangela ukuba zikhona? Ziziphi iimvakalelo onalo? Uvakalelwa njani ngaloo mvakalelo? Ngokomzekelo, usenokuba ne-panic attack ngaphambi kokunikezwa kwintetho emsebenzini, kwaye ezo zivalo zenza ukuba uzive uxhalabele kwaye ungenakukwazi ukwenza umsebenzi wakho. Musa ukugweba loo mvakalelo okanye ubeka ingozi kubo. Kunoko, bebenabo kwaye nibaqwalasele.
- Ziphazamise ngokwakho: ngamanye amaxesha umele ufune ukuzola. Kuloo meko, kukulungele ukulungisa ingqwalasela yakho. Zama ukudlulisa ingqalelo kwezinye izinto. Ukuba umboniso womsebenzi kamva ekudleni kwakho, zama ukwenza into efuna ukubandakanyeka kwengqondo, njengokujongana neprojekthi enzima-engagqibekanga ngokupheleleyo. Ukuhambisa ingqwalaselo yakho kude neyokuqala kwemizwa yakho yokuxhalaba kuya kukunceda ufumane iimvakalelo eziphazamisayo.
- Hlaziya kwakhona imeko: Ukuba ufumana imeko engaphantsi apho unayo ixesha lokusebenza ngeengcamango zakho, zama ukusebenzisa iqhinga lokubuyiselwa kwakhona. Le ndlela ibandakanya ukucinga ngeemeko ngeendlela ezintsha ezinceda ukunciphisa iimvakalelo zakho ezintle. Ngokomzekelo, ukuba ukhubekile ngomsebenzi wakho, kunokuba uzive ungenakukwazi, unokuvuyisana ngokuba nje ube nesibindi sokwenza oko nangona ukwesaba kwakho. Ukwenza njalo kuya kunceda ukulawula iimvakalelo zakho ezimbi.
- Yeka kwaye unciphise: Xa unemvakalelo eyingozi kakhulu yentlalo, musa ukuphendula. Endaweni yoko, zama ukwenza ezinye iindlela zokuphumula, ubhale kwiphephancwadi lakho (njengoko kuchaziwe ngasentla), okanye usebenzise ukucamngca. Ukuzibandakanya kwezi ziphatha eziphambeneyo ziya kuphula umjikelezo phakathi kweengcamango ezixhalabileyo neemvakalelo ezibalekeleyo. Njengoko ufunda incwadi ngaphambi kokuba ulale okanye ujike ngewashi ye-alamu, ukuba nemisebenzi emitsha ukuphendula ngeendlela eziphilileyo kwizinto ezidala ziza kukufumana endleleni efanelekileyo yokulawula iimvakalelo ezixhalabileyo.
De-Stress
Ngamanye amaxesha ufuna nje indlela yokuxinezeleka ngokukhawuleza xa ufumana kwindawo ejongene nentlalo okanye imeko yokusebenza. Ngezantsi ziingcebiso zokumisa uxinzelelo kwiingoma zalo xa ufumana uloyiko.
- Ncokola: "Kodwa andinako! Kuthekani ngokuxhalaba kwentlalo?" Ezi ntlobo zeengcamango zingaphumelela entloko yakho njengoko ucinga ngokufikelela kumhlobo okanye ilungu lentsapho ukujamelana noxinzelelo lwakho. Musa ukuma loo nto ngendlela yakho. Cinga ngomntu okwenza uzive uncinci kwaye ukhethe indlela elula kakhulu yonxibelelwano (cinga itekisi, ingxoxo, okanye intlalo yoluntu). Ngokufanelekileyo, loo mntu kufuneka abe nesimo sengqondo sokunyamekela, ukukwazi ukuhleka iingxaki zobomi kunye neqondo elifanelekileyo lovelwano. Khetha umntu oya kukwazi ukuqonda uxinzelelo owenzayo-ilungu elinye elivela kwiqela lexhasano lokuxhalabisa abantu liya kuba lukhetho olukhulu! Ukuba awufumani nabani ngomzuzwana, zama ukuthumela i-imeyli nje ukuze uvelise iimvakalelo zakho kwaye unciphise uxinzelelo ovakalelwa ngalo.
- Sebenzisa izicwangciso zokuziphucula: Uyazi konke ukuphefumula, ukuphumla kwemisipha eqhubekayo, imifanekiso ekhokelwayo-nantoni na oyikhethayo, yenza oko! Ukuba awuzange uzame naluphi na ubuchule bokuphucula, ngoku lixesha.
- Phindela emuva: Awunayo ukugxila kwixhala lakho lentlalo! Zinike imvume yokuthabatha ixesha elifutshane lemizuzu engama-20 ukuze ubone indlela ovakalelwa ngayo. Hamba ukuhamba, ungalwi nemvakalelo yakho, kodwa kunokuba uyamkele oko bakuyo kodwa ungagxila kubo. Xelela, "Ewe ndiziva ndixhalabile, kodwa kuya kudlula." Ukuthabatha ixesha kunokunceda uhlaziye imeko njengoko ungasongela.
- Gxininisa iingqondo zakho ngaphandle: Xa uxinzelelo lwezenhlalakahle lubambelela, unokufumana ujolise ngaphakathi. Endaweni yoko, tshintshe ugxininiso lwakho lwangaphandle kwiintsholongwane zakho. Mamela umculo, unyuse isiphunga elimnandi, okanye ujonge ukutya okulungileyo. Ukuthinta kunye nokubona kungabandakanyeka ngokubetha isilwanyana okanye ukuthatha ubugcisa obuhle. Nika ulwazi lwakho kulesi sikhokelo ukuze uncede uzikhusele ekukhathazeni kwakho.
Imithombo:
Psychology Namhlanje. Iingcebiso ezine ezivela kwiNdlela yophando ukunciphisa ukukhathazeka nokuhlaziya. Kufumaneka ngoJanuwari 31, 2015.
UDkt Patrick Keelan. Ukukhubazeka ngokuhlalutya: Indlela yokuyeka ukukhanyisa ukuphucula isimo sakho sengqondo kunye nobomi bakho. Kufumaneka ngoJanuwari 31, 2015.
IHuffpost Healthy Living. Indlela yokuLawula iimvakalelo zakho. Kufumaneka ngoJanuwari 31, 2015.
Psychology Namhlanje. Ufuna Ukuphumelela Ngempumelelo Imvakalelo Yakho? Yiba neFlexible. Kufumaneka ngoJanuwari 31, 2015.
Ngaba Mnene. Ukuqwalasela iimvakalelo. Kufumaneka ngoJanuwari 31, 2015.
Helpguide.org. Helpguide.org: Ukuxhaswa koxinzelelo kuMama ofikelele kwiJanuwari 31, 2015.
Psychology Namhlanje. 5 Iingcebiso ezikhawulezayo zokunciphisa uxinzelelo kunye nokuyeka ukuxhalabisa Kufumaneka ngoJanuwari 31, 2015.
Umbutho wezeMpilo waseMelika. Iingcebiso Ezi-5 Zokunceda Ukulawula Uxinzelelo Olufikeleleke NgoJanuwari 31, 2015.