Ukuphucula iinjongo, ukuBonga ukuBonga kunye nezinye iindawo ezigxilwe kuzo
Ukungazinyiyo iingxaki kunokubangela ukuba kube nzima. Nangona kunjalo, ukunyuka- umkhuba wokugxininisa kakhulu kwizixinzelelo kunye nokugxotha kwiimvakalelo ezimbi ezinokuthi zingaphumelele-kunokunyusa uxinzelelo ngaphandle kokuxazulula nayiphi na into. Isibalulekileyo kukuba sikwazi ukujongana neengxaki xa kunokwenzeka, kodwa zikhuphe ngaphandle kwengqondo xa ungekho kwimodi yokulungisa ingxaki. Ngenxa yoko, ukukwazi ukutshintsha ugxininiso lwakho luba buchule obubalulekileyo. Ukuba ufunde ukutshintsha ugxininiso lwakho kude noxinzelelo ebomini bakho ukuze ugweme ukuvuthwa, nakhu ezinye iindlela zokuhamba ngokuncinci ngolu buchule. Ezi zilandelayo zindlela zokunciphisa ukuwa kwexinzelelo kunye nokugcina ukunyuka koxinzelelo kungabikho.
1 -Sebenzise ukulungiswa kweCognitive Restructuring
Sonke sinokuthambekela kwemvelo ukuphazamisa izinto ezingqondweni zethu kwiimilinganiselo ezihlukeneyo, ukutshintsha kugxininiso kwinto enye okanye enye. Ngokomzekelo, abanye abantu bagxila kwizigqibo ngokukhawuleza; abanye baphoxisa iimeko ezintle ngethuba, kanti abanye bavame ukugqithisa. Abanye abantu benza ezininzi zezi zinto kanye kanye. Le miqondo yengqondo engenakuqonda iimeko zokuzivikela kwengqondo ekuchaseni uxinzelelo oluvame ukudala uxinzelelo olungakumbi kunokuba lukhuphe ngenxa yokudala ezinye izinto ezinokuba yingxaki. Xa siqaphela ezi zinto, sinokukhetha enye indlela. Ezi zixhobo zilandelayo zinokukunceda uqaphele ngokwakho ukuthambekela kwakho (kunye nokuphazamiseka kwakho okuthandwayo kwabanye) kwaye uziyeke ukungazi ngokungazi phantsi kwezi zigibe zengqondo.
- Ukuphazamiseka Okuqhelekileyo
- Indlela yokulwa nokuHlukana kwengqondo
- Iinkqubo zokurhoxisa ukuxinwa kweengcinezelo
2 - Funda Ukuguqula Umhla Ombi
Ngamanye amaxesha isantya esinzima sinokuthi sibe yinto embi-okanye nokuba neveki embi! Into leyo, esinye isiganeko okanye imimangaliso emibini ngezinye izihlandlo ikuphosa umdlalo wakho, kwaye loo nto inokuyisebenzisela impendulo yakho. Xa usebenza kwindawo yokuxinezeleka, awukwazi ukucinga ngokucacileyo okanye ukusingatha imingeni emitsha ngokufanelekileyo. Oku kunokudala uxinzelelo ngakumbi kwaye kwenze kube nzima ukugcina isimo sengqondo esifanelekileyo, ukudala ukunyuka kwengcinezelo. Nazi ezinye iindlela zokumisa uxinzelelo nokutshintsha ikhosi entsha.
- Ngaba Ngenye Yezo Kwiintsuku? Nantsi indlela yokujongana nayo
- Indlela Yokuguqula Umhla Ombi
- Xa Kuthatha Usuku Lwempilo Yengqondo
3 - Ukuphucula ukucinga kwakho
Uphando lubonisa ukuba ithemba lifumana impilo, impumelelo, ukwaneliseka, nokuba nexesha elide ebomini. Oku akuthethi ukuba ukunyamekela izinto ezimbi ebomini kuya kwenza ukuba amaphupha akho afezeke, kodwa ugxininise ngakumbi kwizinto ezintle kunokuba zibi, kwaye ukwenza njalo ngeendlela ezithile kunokukunceda ukwandisa ukukwazi ukwenza okusemgangathweni kwimingeni. ubuso ebomini.
4 - Gcina i-Agratitude Journal
Igratitude journaling yinto elula yokuxinwa kwengcinezelo ephethe iintlobo ezininzi. Ikubonelela ngokuphazamiseka okulungileyo kwixinzelelo xa ubhala. Umkhanyo ukhuthaza ukuba uqaphele ukuba udla ngokuthe rhoqo. Kwaye emva kwesikhashana, unomlando omhle wezinto ezintle ebomini bakho omele uzincede, onokukukhetha xa uziva uhla. Ufuna ukwazi ngaphezulu? Funda, kwaye uphefumlelwe ukuba uqalise umbulelo we-journaling practice kule veki.