Cima ingcinezelo engqondweni yakho.
Abantu abaninzi bafumanisa ukuba, xa bejamelene noxinzelelo ebomini babo, bahlala behlala kuyo ngexesha lokuchitha ixesha. Ukuba unjengabantu abaninzi, oku kungathatha iifom ezininzi. Mhlawumbi ulwa nomntu kwaye uzakufumana emva koko uphinde uphendule ingxabano yakho engqondweni yakho, okokuqala ucinga ngeendlela zokuyicombulula, kodwa ekugqibeleni uyenze ubenomsindo ngaphandle kokwenza isicwangciso sokusombulula umcimbi.
Oku kunokuthetha ukucinga ngeengxaki ezisemsebenzini ngokugxininisa kwindlela abaxinezele ngayo, kunokuba batshintshe izinto. Oku kunokuthetha ukuphinda uhlawule zonke iingcinezelo zemihla okanye kwimiba yokuxhomekeka kunokuba uzikhuphe ukulala ebusuku-kwakhona, ukusixazulula izinto ngokuqinisekileyo, kodwa uzigcine ucinga ngengqondo. Oku kuyaziwa ngokuba yi- rumination .
Enye yeengxaki eziphambili ngokugxeka kukuba xa ugxininisa kwimicimbi emibi kwixesha elidlulileyo okanye elizayo, udala uxinzelelo kuwe okwangoku, okubangela ukuba uphendule uxinzelelo lwakho kwaye kukunciphise uvuyo ngexesha. Ukuba iingcamango zakho kwiimeko ziba "zinyanisekile" kwaye ukucinga ngeemeko akusayi kubangela ukuba utshintsho oluhle , lixesha lokuthatha amanyathelo okucima ingqondo yakho kwaye unqume ukukhanya.
Njengezinto ezininzi ebomini, ukuvumela ukuhamba kwemvakalelo ephazamisayo nokucima ingqondo yakho kulula kunokutsho. Ngaloo macebiso kunye nenye indlela, uya kufunda indlela yokucima ingqondo yakho ngendlela esebenza ngayo, kwaye unandipha ubomi obunikela ngoku ngoku .
Zama Ukucamngca.
Uphando lubonisa ukuba ukucamngca kunokuba luncedo ekuququzeleleni ukuxolelwa nokuvumela ukuhamba kunye neengxaki ezimbi . Ukucamngca kuthwala ezinye iinjongo kuzo, ngokunjalo kuyafaneleka ukuzama. Enye indlela elula yokucamngca ukufumana indawo apho ungahlala kwaye ukhulule.
Emva koko "gcina" iingcamango zakho ngaphandle kokuzibandakanya kubo. Emva kokuba uzibonile, vumela ukuba baye kwaye bazise ingqalelo yakho kumzuzu wamanje. (Jonga ukucamngca okungundoqo nokucamngca ngolwazi olungakumbi.)
Hlakulela Ingqiqo.
Ngokumalunga nokucamngca, ukucinga ngendlela yokuzimela ngokupheleleyo kulo msebenzi, kunokuba ucinga ngezinye izinto. Ingqiqo yindlela enokucamngca ngabantu abaxakekileyo. Nangona kubandakanyeka ukugxotha kunye nokugxila kwinto enye, akubandakanyi ukuyeka yonke into ngendlela yokucamngca kwendabuko. (Kwaye, ukuba uqhuba ubomi obuxakekile okanye unomntu wohlobo lwe-A , ngamanye amaxesha kunzima ukuyeka yonke imisebenzi ngaphandle kweengcinga zonke izinto oza kufuneka uyenze ukuzenza bombardard, okwenza kube nzima ukucima ingqondo yakho.) Ukugqiba enye umsebenzi, njengokucoca igumbi, ukukhumbula ingabakho indlela yokubuyisela ingqondo yakho kwaye wenze izinto zenzeke. (Jonga indlela yokusebenzisa ingqondo ngokubanzi.)
Zama Ukubhala Okucacileyo.
Ukuba ingqondo yakho igcwele iingcamango ezixinzelelekileyo, kunokukunceda ukunika iingcamango. Ngokusebenzisa i- journaling , unokuzicoca ngokujulile kwizihloko eziphazamisa ingqondo yakho (ukuhlangabezana ngokupheleleyo nokuhlola iimvakalelo zakho), ukucamngca izicombululo nokuhlola iindlela ezahlukeneyo zokujonga iingxaki zakho (into ebonakalayo eyaziwa ngokuthi ukulungiswa kwengqondo ), enokukunceda ukuba uyivumele kuhamba.
Unokufuna ukuzibekela ixesha elide, nangona kunjalo, ngoko ungazibambelela ekuhambeni. (Izifundo ezininzi ziye zafumanisa ukuba imizuzu engama-20 yayisisigxina sexesha lokuguquguquka kwengqondo kunye nomoya ngaphandle kokungena kwi-rumination.)
Ziphazamise.
Ngamanye amaxesha into engcono kakhulu ongayenza ukucima ingqondo yakho kukutshintsha ingqalelo yakho. Phuma kwaye usebenzise nomhlobo. Bandakanyeka neprojekthi okanye umdlalo. Zilahleka encwadini enhle imizuzu embalwa. (Ndifumanisa ukuba imisebenzi efana ne-tai chi kunye nekarate inokucima ingqondo yam njengento enye.) Le ndlela yindlela efanelekileyo yokuzisa imisebenzi emihle ebomini bakho kwaye uthathe ikhefu ekucindezelekeni nasekukhathazeni.
Ukufumana okuninzi malunga nokujongana noxinzelelo, jonga ezi zixhobo zokunciphisa uxinzelelo ; Banikela ngokukhululekile, inkxaso eqhubekayo kunye noxinzelelo lwengcinezelo.
Umthombo:
U-Oman D, uShapiro SL, i-Thoresen CE, i-Plante TG, i-Flinders T. Ukucamngca kweeNgxaki eziNcinci kunye nokuxhasa ukuxolelwa phakathi kwabafundi beKholeji: I-Trimmed Controls Trial. Umbhalo we-American College Health, Matshi-Apreli 2008.