Yenza imini yakho egxininisiweyo ibe yimini enkulu
Ukuxinwa kancinci kunokusigcina ezinzwaneni zethu, kusishukumisele ukuba senze okusemandleni ethu kwaye sijongeni nxamnye nezindlela ezisenza sibe namandla. Ngaphandle kwengcinezelo engancinci kunokukhokelela kwimiphumo emibi xa singacapheli: uxinzelelo olungapheliyo, olunokuchaphazela kakhulu impilo kunye nempilo yengqondo, kunye nokuziqhubela phambili izinto ezibangele ukunyamezela ngakumbi.
Ezi ntshukumo ezixinzelelekileyo zingasifaka ingozi yokufumana uxhalaba, ukudandatheka kunye nokutshiswa. Le nkqubo yinkqantosi ephantsi yokuxinezeleka, kwaye ukuqonda xa uhamba kulolu hlobo kungabikho ebalulekileyo ekuhambeni kwipateni.
Kubalulekile ukuqaphela xa uxinzelelo luqala ukuthatha ubomi balo kwaye luyazi indlela yokumisa inkqubo yokukhawuleza. Kubaluleke nakakhulu ukwazi indlela yokuguqula iipatheni ezingalunganga zibe yizinto ezintle-iipateni ezingasenza somelele, siphephe ngakumbi, kwaye sincinci. Nazi ezinye iindlela zokuzibamba kwindawo oziva uxinezelekile kwaye ukhululekile ukuba ube kwindawo yokuxhotyiswa noxolo. Nazi ezinye iindlela zokuqwalasela.
Yenza uRumination kunye nokuQinisekisa
Enye yezona ndlela zibalaseleyo ukuba sihlale sigxininise okanye sitshintshisane neengcinezelo ezincinci kwimingeni emikhulu ukuthambekela komntu ukunyuka.
Sonke sinokuqhelana nokuhlanjululwa ngamaxesha onke-ukuthambekela kokudlala nokuphinda sixubushe iingxoxo kwiintloko zethu, hamba ngaphaya kweenkcukacha zesiganeko esicinezelayo kwixesha elide okanye elikude, kwaye mhlawumbi sibuye sibuyele kwiimeko ezinzima ngaphandle ngokwenene utshintshe nantoni na engcono.
Ingxaki ngokukhuphaza kukuthi isigcina kwisithuba esicacileyo kwaye siyasichukumisa uxolo lwethu lwengqondo okwangoku, ngaphandle kokuzisa nayiphi na impumelelo ngokubuyisela.
Xa ufumanisa kwimiphunga yokuqhuma, ukuphazamisa ngokutshintshisa ingqalelo yakho kwimizuzwana yangoku, nokuba uqikelele ingqondo , unokunika i-antidote efanelekileyo. Ukuphulaphula umculo kunokukufumana endaweni enokuthi xa kunjalo. Ukuziphazamisa ngokubandakanyeka nakweyiphi into enokuthi unokuyenza inkohliso.
Nangona kunjalo, ukuba ufumanisa ingqondo yakho isalwa nawe kwaye ishukumisela kwiingcamango zangaphambili, unokwazi ukuguqula ingqondo yakho kwimibono emihle. Le nto isebenzisa inkqubo efanayo-imemori yakho kwaye kunoko igxininise kwizinto eziza kukuvuyisa ulonwabo kunye nokukhuthazeka kunokuba uxinzeleleke kwaye ukhungatheke. Yaye inzuzo ayikukukushukumisi ukuba ungabikho embi okanye ungene kwindawo engcono, inokwakha ngokuqinisekileyo ukunyamezela .
Sebenzisa ixesha elingaqhelekanga lokucinga
Ukuba uvakalelwa kukuba ugxininisekile okanye ugxininiswe ngenxa yezinto ezinzima zemihla yakho njengendlela yokuhamba okanye ukulinda kwimigca emide, unokufumana ukhula ngokugqithiseleyo okanye unomphumo ngenxa yoko. Oku kusenokungabonakali ngokubonakalayo, kodwa yindlela eqhelekileyo yokuba uxinzelelo lunokufumana umonakalo, kukuthutha kumava angathathi hlangothi ibe nomoya ongekhoyo.
Ukuba uvakalelwa ngokugqithiseleyo, la mava-ikakhulukazi ukuba ayesongela ukukwenza ngokukhawuleza ngokuzinikela kwakho ngokuzayo-unokunyaniseka kwaye unokukufaka emini epheleleyo.
Njengoko uhamba ngemini yakho, unokufumana ezi "zihlandlo zokulinda" ezixinzelelekileyo kunye nokuzisebenzisa njengamathuba okuphucula uxinzelelo ngokuwasebenzisa ngokuzicingela, ukucamngca okanye ukuphefumula. Uphando lubonisa ukuba ukugxininisa kumzuzu wamanje kwimizuzu embalwa-umkhwa wengqondo-kunokukunceda ukhulule uxinzelelo kwixesha elizayo kunye nakwixesha elizayo.
Ngaloo ndlela, usebenzisa ngokwenene amaxesha ophazamisayo ngethuba lakho kumsebenzi wakho. Ngokuziqhelanisa, unokuzifumanisa nokuba ujonge phambili ukuhamba kwezithuthi, imigca emide, imisebenzi yansuku zonke, kunye nezinye izinto ezibonakala ngathi zixesha.
Yeka uze uhlaziye
Enye indlela onokuyibuyisela ngayo ukuphazamiseka okubi kweengxaki eziqhelekileyo zemihla ngemihla kukutshintsha indlela ocinga ngayo ngabo. Ukuba ufumana ukugxininiswa yimingcele, uluhlu lwesincinci ezincinane lunokuceba ukukubeka kwisimo esicinezelekileyo sengqondo, kwaye oko kunokukhokelela kumzekelo ombi wokubona okungaphezulu kokubi kunokuba kukho konke okulandelayo.
Enye indlela ongayenza ngayo loo mkhwa ngokukuqonda ngokubanzi, kwaye uqaphela ukuba unokhetho. Awunakho ukhetho kwiimeko ezithile zemihla yakho-awukwazi ukukhetha rhoqo ukuba iziphi izifo eziwela emgodini wakho okanye yimiphi imililo ekufuneka ikhutshwe-kodwa ungakhetha ukuba uyichaza njani, ngokubanzi. Ngokuthatha imeko yakho elandelayo ephazamisayo kwaye ukhangele ngokukhawuleza izibonelelo oza kuzuza kuyo, unokuziphinda ube yinto engcono. Ngaloo ndlela, ubuncinci engqondweni yakho, unokuguqula "usuku olubi" "usuku olungileyo," okanye "ingxaki" kwi "thuba." Nazi ezinye iindlela oza kuzihlaziya ngayo imeko yokuxinzelela kwaye uphinde uguqule oko bekuya kuba ngumjikelezo ophantsi wexinzelelo kwinkqubo.
Shintsha iSkripthi sakho
Ngokufanayo, ukuba ufumana ujongene nocelomngeni lwemingeni engalindelekanga kwimihla yakho, unokuqala ukubona okukwenzekayo ngokungalindelekanga njengento engalunganga kunokuba ibe yinto enhle. Ukuba ngokuzenzekelayo ubona okugqithiseleyo kuninzi kwezinto ezizibonakalisa kuwe, uya kuqala ukusabela kwiindawo zokungahambisani nokunyaniseka kwaye ngokuqinisekileyo udale uxinzelelo kunye nokukhungatheka apho akufuneki ukuba khona. Unokusasaza abanye ababi, kwaye kunokuthatha ubomi babo.
Ukuba oku kukuvakalayo ukuba uyayazi, ungatshintsha ngenjongo yokuthetha nawe nendlela ochazela ngayo okwenzekayo kuwe njengoko kwenzeka. Kunokulindela ukuba izinto ezimbi zenzeke kwaye zibone izinto ezinjengezinto ezimbi, ungayeka kwaye uzame ukulindela okulungileyo. Njengoko ufumanisa ukuba ucinga iingcamango ezingekho kakuhle, qalisa ukucinga malunga nento enokuhamba ngayo. Jonga yonke into njengethuba, uze ufumane ukuba yeyiphi ithuba; zizimisele ukufumana igolide yesiliva kwifu elimnyama. Oku kukwahluke kakhulu ekuqheleni nje ngokuba ukhangelelanisa iindlela zokusebenzisa izinto ezenzekayo ebomini bakho ngenzuzo yakho kunokuba ucinge nje ngeemeko ezintle. Oku kulula ukutsho kunokuba kwenziwe, kodwa iziphumo zinamandla kunokuba zingabonakala ekuqaleni.
Ukubuyisela i-Stressors "Ngeencasa"
Akusoloko kunokwenzeka ukunqumla konke uxinzelelo oluza kubomi bakho, kodwa ngokuqhelekileyo kukho izinto ezininzi ezidala ukukhungatheka kwimihla ngemihla onokuyichitha ukuba ucinga ngokwenene. Ezi zixinzelelo ezincinci, ezibizwa ngokuthi " ukunyamezela ," zinamanzi amancinci (okanye ngamanye amajelo amandla amakhulu) anokuthatha inhlobo yomhlobo onobungozi, ikhaya elixubileyo apho izinto zihlala zilahlekile, okanye iimeko ezingenzi kakuhle. Zizinto esizibekezelayo kumkhwa, kodwa asiyi kukhetha ukuba sasiyicinga ngako. Ukukhawula ezi zinto ebomini bakho kunokuba nefuthe elichanekileyo kumazinga oxinzelelo.
Ngaphandle nje kokuphelisa ukunyamezela, nangona kunjalo, unokuthatha izinto ezinyathelo ezongezelelekileyo ekunciphiseni uxinzelelo kwixesha lakho. Ungathatha indawo yokunyamezela kunye "nezinto ezonwabileyo," okanye izinto ebomini ezenza ukuba ube nomoya ongcono kwaye unokunika amandla okunyamezela kokunyamezela. Umzekelo, kunokuba ugweme umhlobo onokukukhupha, unokwenza umzamo owenziweyo wokuchitha ixesha elifanayo kunye nomhlobo ohlukileyo osikhulisayo kwaye akhulise. Esikhundleni sokucoca nje indawo yakho enemizila, unokongeza izinto ezincinci ezinokubangela ukuzonwabisa okanye ukuxinwa kwengcinezelo, njenge-aromatherapy okanye inkqubo yomsindo odlala umculo owuthandayo. Ufumana le ngcamango-ithathe indawo yakho yokunyamezela ngezinto ezenza ukuba usuku lwakho lube bhetele, kwaye uza kuguqula ukunyuka kwengcinezelo yakho ekunyuseni okuphezulu.
> Imithombo:
> de Frias, C .; Whyne, E. (2015). Ukuxininisa kwimpilo enxulumene nempilo kubantu abadala: ukukhusela kwengqondo. Ukuguga kunye neMpilo yengqondo , 19 (3): 201-206.
> Garland, u-Eric L .; UFredrickson, uBarbara; Kring, Ann M .; Johnson, David P .; Meyer, Piper S .; U-Penn, uDavid L. Ukunyuka kweemvakalelo ezintle ezichasene nokunyaniseka kokungabi nalutho: Ukuqonda kwi-theory and build-theory kunye ne-brain neuroscience xa unyango lweemvakalelo kunye nokulahleka kwengqondo kwi-psychopathology. Ukuhlaziywa kweeNkcazo zeKliniki yeChrochology. 2010 30 (7): 849-864.
> Peterson, C. Ukuqala ngeengqondo ezintle. ENew York: i-Oxford University Press, Inc., 2006.