Ikhonkco phakathi koxinzelelo kunye noRumination Daytime
Kwiinyanga eziliqela ngoku kubonakala ngathi ubusuku bonke ndiqala ukuziva ndixinezelekile, ndichithe ixesha elide ndikhala ngazo zonke izinto ezimbi ehlabathini nakubomi bam. Ngethuba losuku, ngokukodwa ekuseni, ndiziva ndiqhelekile kodwa. Kuphela ebusuku ukuba ndiqale ndiziva ndibi. Ndineengxaki ebomini bam, kodwa ndibaphatha kakuhle kakhulu ixesha. Kutheni ndidandathekile kuphela ebusuku?
Uxinzelelo kunye nokuHlulwa
Abantu, ngokukodwa abantu abanexinzelelo, bahlala behamba kwinkqubo ebizwa ngokuba yi- rumination apho baqhubela phambili ukugubungela imicimbi yexesha elidlulileyo kunye nemiba echaphazelekayo, ezama ukuyenza ingqiqo okanye ukucinga ukuba baneempembelelo ezahlukeneyo. Ekubeni ukuxinezeleka kubangela ukutyekela ingqalelo kwiimeko ezimbi (umzekelo, ukukhumbuza ngengqondo nomhlobo), ukuhluthwa kunokubangela ukuziva uxinzelelo kunye nokuxhalabisa.
Akumangalisi kukuba, uhlala ulungele ukuhlanjululwa xa usuwe wedwa kwaye ukhululekile kwiziphazamiso, ezihlala zilala ebusuku. Ukukhathala kokuphela komhla kunokusenza sithandeke ngakumbi. Nangona ukuvuthwa kuyinto eqhelekileyo, kunokusondeka kakhulu, ingakumbi xa kubangela okanye kukugqithise ngakumbi ukuxinezeleka okanye uxinzelelo.
Ukuphulukana noKhuselo lokuBusuku
Ukuze unqamle lo mjikelo weengcamango ezingekho phantsi ebusuku, zama oku okulandelayo:
- Yenza imisebenzi eyenza iingcinga ezilungileyo. Eminye imizekelo ithatha inxaxheba kwizinto zokuzilibazisa ozonandiphayo, njengokubhala, ukudlala isixhobo, ukudweba okanye ukupenda, nokucamngca okanye ukuthandaza. Ngokwenene oko uzama ukukwenza kukuzalisa ingqondo yakho ngezinto ezintle ukuze kungabi nendawo yokucinga engalunganga ukungena kunye nokuhlala kwindawo.
- Ingxaki-ukulungisa iziganeko ezimbi. Abantu abavuthayo abavumi ukubuyisa iziganeko kuphela kodwa banokubandakanyeka kwiingcamango ezinjengokuthi, "Kutheni oku kwenzeka njalo kum?" kwaye "Yintoni ephosakeleyo kum ukuba andinakukwazi ukujamelana nayo?" Ezi ntlobo zengcamango zikhokelela kwiimvakalelo ukuba akukho nto enokuyenza malunga nale meko. Endaweni yoko, thabatha umzuzu xa ucinga ngokucacileyo kwaye uchaze ubuncinane isinyathelo esinye ongayithatha ukunqoba iingxaki zakho. Oku kunokuba into elula nje ngokuba kubiza umhlobo ukuba azame kwaye acinge ngesisombululo. Oku kukunceda ukuba uphinde ufumane amandla phezu kwimeko kwaye uzive ungaphantsi.
- Ukwakha ukuzithemba kwakho. Ulungile ntoni? Uyakuthanda ntoni? Cinga ngeendlela ezithile zokwakha uvakalelo lwakho lokuzixabisa, njengokuthatha iklasi yobugcisa be-kartial, ukuqala umdlalo omtsha, ukuthabatha isixhobo somculo owawudlalayo, okanye uthatha ubusuku okanye kwiklasi ye-intanethi kwisifundo esichukumisayo . Ukuziva okulungileyo ngawe kunye noko ufezekisa kunceda uqhubeke nokuhlaziya.
- Musa ukulala uze ukhathele. Oku kukunika ithuba elincinane lokuqalisa ukucinga ngazo zonke iingxaki kunye neziganeko ezimbi ebomini bakho. Ukuba awunalo ubuthongo, zama ukufunda inoveli okanye iphephancwadi uze ube.
Ulwaphulo lweRumination
Ukuba izicwangciso zokunceda ezifana nalezi zahluleka ukukunceda ngokuhluthwa kwakho, uhlobo lwe-psychotherapy olubizwa ngokuba yi-CBT) lusekhokhelo lokuncedisa ukujongana nale ngxaki.
I-CBT egxile kwi-CBT iyillobo lonyango olujoliswe ngokukodwa ekuncedeni izigulane zokurhoxiswa, nangona uphando lusetshenziselwa ukusebenza.
> Imithombo:
> Nolen-Hoeksema S, Wisco BE, uLyubomirsky S. Ukuhlengahlengiswa. Iimpembelelo kwiSayensi zeNzululwazi. NgoSeptemba 2008; 3 (5): 400-24. i-doi: 10.1111 / j.1745-6924.2008.00088.x.
> Takano K, Tanno Y. Diurnal Variation kwiRumination. Umoya . Otober 2011; 11 (5): 1046-58. i-doi: 10.1037 / a0022757.
> Watkins ER. Ukunyuka koxinzelelo: Ukuphanda iindlela zokuphucula iziNyango zokuziphatha eziCacnitive. Unyango lweZenzo zoBomi . 2009; 38 (S1): 8-14. i-doi: 10.1080 / 16506070902980695.