Indlela Ukucamngca Kunokukunceda njani Ngeempawu Zobunzima
Abantu abanenkinga yokuxhalaba bahlala bexhalabele, beziva bexhala, becinga. Ngokomzekelo, abaninzi abantu abaneengxaki zokuphazamiseka badla ixesha lokuxhalabisa ngekamva okanye ukuxineka ngexesha elidlulileyo. Ngethamsanqa, iindlela zokuphucula ziyakunceda ukuphikisa le mpawu.
Iindlela zokuphucula zizinto ozifundelayo wena, okanye ngokukhokelwa kobugcisa.
Le mi sebenzi ijoliswe ekuncediseni ukuba unciphise iingcamango zakho, uvumele ukuhamba uxinzelelo kwaye uvule ekuphumuleni. Iindlela ezinjalo zinokukunceda ukuphikisana ezininzi neempawu zokuqonda kunye nokukhathazeka.
Iindlela eziqhelekileyo zokuphumula zibandakanya ukuphefumula , i- yoga , ukuboniswa , ukusilalisa, kunye nokuphumla kwemisipha ( PMR ). Ukucamngca ngengqondo yinto enye yokuphucula isakhono esinokukuncedisa ukuxinwa nokuxhalabisa.
Yintoni Engqondweni Yokucamngca?
Ukucamngca ngengqondo yindlela yokuphumla ezisa ulwazi lwakho ngoku. Ngethuba lokukhumbula ingqondo, umcamango uvumela iingcamango zivele ngaphandle kokuzama ukuyeka okanye zigwebe. Umzekelo, iingcamango ezingathandekiyo ezinxulumene nokwesaba, isigwebo, ukusola, kunye nokukhathazeka kunokuvela. Ingqiqo isenzo sokuvuma ezi ngcamango nokuzivumela ukuba zidlule.
Ukucamngca ngengqiqo kusekelwe kwingcamango yokuba abantu abaninzi banqumla okanye bahoywa iingcamango zabo neemvakalelo zabo.
Abaninzi bakholelwa ukuba xa bengayigxiliyo ingcamango engathandekiyo, loo ngcamango iya kuhamba. Kodwa ingqiqo ikuvumela ukuba uchithe ekucingeni okungalunganga ngokujonga iingcamango ngaphandle kokuphendula. Ngokuvumela iingcamango ezingenakulungiswa ngaphandle kokusabela, unokuhlakulela impendulo entsha kwesoyika kunye noxhala.
Ngokuhamba kwexesha, kunye nokusebenza, ukucamngca kwengqondo kunokunceda ukudibanisa ngaphakathi, ukucaca kunye noxolo.
Ukuqalisa ngokuCamngca ngengqiqo
Xa uqala ukuqala ukucamngca ngengqiqo, kunokuba luncedo ukwenza njalo kwindawo ekhulileyo, engaphazamiseki. Ixesha lemizuzu uthatha isigqibo sokucamngca singanqunywa ngeemfuno zakho ezithile. Ngokomzekelo, abanye abantu bakhetha ukuqala usuku ngokucamngca, ukunciphisa ukuxhalabisa kusasa nokubeka ithoni ecacileyo nentsingiselo yosuku. Abanye bathanda ukucamngca ebusuku, ukuyeka ukuhamba kwengcinezelo yosuku, nokulungiselela ukuphumla ebusuku .
Zama ukubeka eceleni ubuncinane imizuzu emi-5 ukuya kwe-10 ukuhlala ukucamngca, ukwandisa ixesha elide njengoko ukhululekile ngokwakho. Qala ukuhlala okanye ulala phantsi kwindawo ekhululekile. Ukuncedisa ukugxila, qalisa ukucamngca kwakho ngomsebenzi wokuphefumula, kwaye amehlo akho avaliwe. Emva koko, qaphela iingcamango zakho, uvumele naziphi na iingcamango zifike engqondweni yakho. Gcina isimo sengqondo njengoko ungazivumeli uhlale ngoku kunye nezwi lakho langaphakathi. Xa ukucamngca kwakho kuvakalelwa ngokupheleleyo, thabatha ukuphefumula okufutshane kwaye uvule amehlo akho.
Ukucamngca ngengqiqo kunokuzwakala kulula, kodwa nabacamngca abaqhelekileyo bakuthola kunzima ngezikhathi ezithile.
Enyanisweni, abantu abaninzi banokukhathazeka xa behlala kuqala ukucamngca. Isizathu kunye nomnqweno usenokuxhatshazwa imihla ngemihla, ngoko uzame ukubekezela kunye nokucingisisa kwakho.
Ukuba unamathele kunye nokucamngca kwakho, uya kufunda ukuhlala kunye neengcamango ezingenakuthatheka. Kuphela ngokuqhelekileyo ukucamngca kwengqondo kuya kuba nzima, kukunceda ukunciphisa uxhalaba, kwaye kukulethe uvakalelo lwangaphakathi uxolo.
Imithombo:
UKhen, KW, Berger, CC, Manheimer, E., Forde, D., Magidson, J., Dachman, L., & Lejuez, CW (2012). Iingcali zokucamngca Ukunciphisa ukuxhalabisa: UkuHlola okuHlolo kunye ne-Meta-Analyis yezilingo ezilawulwe ngokungaqhelekanga. Ukuxinezeleka nokuxhalabisa, 29 , 545-562.
Kabat-Zinn, J. (2005). Ukuphila Okupheleleyo Kwisifo: Ukusebenzisa Ubulumko Bomzimba Wakho Nengqondo Ukujongana Neengcinezelo, Ubuhlungu, Nokugula. ENew York: iBantam Dell.
Miller, JJ, Fletcher, K., & Kabat-Zinn, J. (1995). Iminyaka emithathu elandelwayo kunye neempembelelo zengqondo ye-Mindfulness-Based Based Stress Reduction Ukungenelela kwiNyango yokuXhatshazwa kwezixhala. General Hospital Psychiatry, 17 , 192-200.