Iingcebiso ezili-10 zokubetha uxhala lokuzalwa kwakho
Ukufumana izinto ozenzayo ngosuku lwakho lokuzalwa kuphela kunokushiya unesizungu. Imihla yokuzalwa ngokuqhelekileyo iyonwaba xa ungumntwana. Njengoko ukhula, iintsuku zokuzalwa ziba yinkathazo kwabanye ekubeni zikhumbuza ukuba ukhula. Kubantu abaphila ngengxaki yokuxhalaba kwezenhlalakahle (SAD) , banokukhumbuza ubunzima obunabo kwiimeko zentlalo.
Ngakolunye uhlangothi, ukuba awuzange ujabulele imihla yokuzalwa, lo mhla wonyaka ungabuyisela izinkumbulo ezimbi. Njengendlela yokuqala isithethe esitsha, nangona ufumana wedwa ngosuku lwakho lokuzalwa kulo nyaka, zama ukwenza usuku olukhethekileyo kuwe. Ukuba uqala ukucwangcisa ngoku, uya kufumana ukuba akunzima.
1. Qalisa okutsha
Sebenzisa eli thuba ukuqala olutsha kwindawo ethile yobomi bakho. Hamba umendo wendabuko uze wenze i-makeover ngaphandle kwakho: oko kunokuthetha intswelo entsha, isambatho esitsha, okanye nento into encane engumngcipheko onjenge tattoo. Khetha izitayela ezinika ithemba nentembeko entsha.
Okanye, hamba indlela encinci yendabuko, kwaye uziphathe ngongeniso lwangaphakathi: funda i-self-up-improvement book, thatha iworkshop okanye uqale ukubhala kwincwadi. Funda iincwadi ukuze usebenze ekujonganeni nokuxhalaba kwentlalo ukuze ungabi yedwa kwixesha lokuzalwa elizayo.
2. Yenza into
Nangona akukho mntu uzayo, usenokuba nekhekhe lokuzalwa.
Ukuba awuyi kubhaka, uthenge inguqu ye-storemade. Nangona kunjalo, ukuba ufuna ngokwenene ukunyamezela imini yakho, musa ukuthatha le ndlela emfutshane. Thatha ixesha lakho kwaye ujabulele inkqubo yokubhaka ikhekhe. Ziziqhenyce ngezinto ozifezile. Yabelana ngesabelo kunye nommelwane kwaye uyicinge njengethuba lokwenza umhlobo omtsha .
3. Yiba Nesisa
Ukuba awulindele ukuba ubani anike izipho, ziphathise into entsha. Khetha isipho esinokukunceda ngokuxhalaba kwakho kwentlalo njengengayi ye- chamomile , okanye ukuthenga into yakho / indlu yokulala / igumbi lokulala ukuze liphumelele.
4. Ukuzivocavoca ngaphandle
Ukuzivocavoca kunceda ukucima ingqondo yakho nokuhamba ngaphandle kukunika ithuba lokudibanisa nemvelo. Phuma ngaphandle uze uhambe, ujikeleze ummelwane wakho, okanye uhambahamba elunxwemeni (ukuba unenhlanhla ukuhlala kufuphi nomnye). Zizikhukhumeze ngokuchitha ixesha lokuzalwa kwakho kwindlu kwaye usebenze ngokuphathelele impilo yakho yengqondo kunye nengqondo. Yizisa inja yakho, ukuba unayo, kwaye uvumele uvuyo lwakhe lwendalo kunye nekhono luthando lukhokele indlela.
5. Thatha kwi-Movie
Ziphathe ngokuhlwa ebusuku kwiimvumi nangona uza kuhamba wedwa. Phakamisa imimoya. Hamba ngelixa uyazi ukuba le midlalo iya kuzaliswa. Khawukhawuleze kwaye ungakhathazeki oko abanye bacinga. Cinga ngendlela yokuziphatha ukuzama ukubona ukuba ngaba abantu bayakukhathalela ngokwenene njengoko ucinga ukuba.
6. Ivolontiya Ixesha Lakho
Cinga ukunikela iinkonzo zakho njengevolontiya. Sebenzisa ixesha lokuxoxa nabantu ekuhlaleni okanye kwikhaya lokunakekelwa okanye uzinikele ukuhamba ezinja kwiindawo zokuhlala.
Unokwenza ukuba ube ngabahlobo abatsha kwaye ube yivolontiya rhoqo. Le yindlela epheleleyo yokujongana noxinzelelo lwakho lwentlalo kunye nokwakha izakhono zentlalo. Qinisekisa ukubiza kwangaphambili ukuba ufunde malunga nayiphi na imfuno ngaphambi kokunceda.
7. Funda iNcwadi
Ukuzalwa kwakho yithuba eligqibeleleyo lokuhlala phantsi nencwadi oye wafa ukuyifunda. Qala loo ncwadana okanye incwadi engeyiyo yecala oye wayifumana kwiluhlu lwakho. Qhawula ngeencwadi ezilungileyo kwaye unokumangaliswa ukuba usondele kangakanani imini. Unokuze uthabathe isinyathelo esithile sokufunda incwadi yokuncedisa ukuze usebenze ekunqobeni ukuxhalaba kwakho kwentlalo.
8. Hamba Ngeendlela Zakho
Yenza usuku lwakho lokuzalwa njengawe nawuphi na olunye usuku.
Hamba malunga nesimo sakho esiqhelekileyo. Musa ukuthetha nabani na ukuba ngumhla wokuzalwa kwakho. Esi sicwangciso sisebenza kakuhle xa ungekho kwimibhiyozo yokuzalwa.
9. Cwangcisa iPhathi kwiNyaka ezayo
Qala ukucinga malunga nomnyaka ozayo ukuba awufuni ukuba wedwa ngosuku lwakho lokuzalwa kwakhona. Ngaba kukho iindwendwe onokuzityelela okanye ngabahlobo ukuba unokumema ngaphezu kwesidlo? Thatha unyaka ukwenza unxibelelwano olutsha ukuze ungafumani wedwa kwakhona ngeli xesha kunyaka ozayo.
10. Yiba xabiso
Imihla yokuzalwa iyisikhumbuzo sokuthi ixesha elidlulileyo liye lidlulileyo kwaye sinokuthi singakanani ixesha esishiye. Thatha ixesha lokuqonda izinto ezintle ebomini bakho, nokuba ngaba wedwa ngosuku lwakho lokuzalwa. Ukuba unophahla entloko yakho, ukutya etafileni, ukufikelela kwimfundo, kunye namanzi asebenzayo, ngokwenene ungaphambi kwesahlulo esihle senani labantu. Ngokuhamba kwexesha, lolu hlobo lokubulela luya kuba ngumkhwa, kwaye luya kusebenza kakuhle ekuphuculeni zonke iinkalo zobomi bakho.
ILizwi
Ngamanye amaxesha ukufumanisa wedwa ngosuku lwakho lokuzalwa akufanele kube yimbangela yokukhathazeka. Nangona kunjalo, ukuba lo mzekelo uphinda rhoqo ngonyaka, kwaye uxinzeleleka kuwe, qwa lasela ukuba ukuzama ukufumana uncedo kunokuba yinto engcono. Ukuba ukuxhalaba okukhulu kweentlalo kukuvimbela ekwenzeni nasekugcineni abahlobo, unyango olunjenge-ctnitive-behavioral treatment (CBT) kunye namayeza lunokunceda.
> Imithombo:
> Alden LE, Trew JL. Ukuba kukuvuyisa: ukubandakanyeka kwizenzo zenceba kwandisa igalelo elichaphazelayo kubantu abaxhalabileyo emphakathini. Umoya . 2013; 13 (1): 64-75.
> Werner KH, Jazaieri H, Goldin PR, Ziv M, Heimberg RG, Jross Jross. Ukuzithemba nokukhathazeka kweentlalo. Ukuxinezeleka Kokuxinezeleka . 2012; 25 (5): 543-558.