Funda indlela ukuHluma kuKhudlisa ngayo iiNqanaba zakho zoxinzelelo
Ngaba uye wakha wagxininiswa yonke imihla kuba awukwazi ukuyeka ukucinga into engalunganga eyenzeka ngaloo ntsasa? Okanye ngeveki edlulileyo? Ukutyekela komntu ukuzingela, ukuzama ukwenza izinto ngaphakathi kwengqondo, kuyaqhelekile. Xa ezi ngcamango ziphendulela izinto ezingalunganga kunye nokuxubusha, okubizwa ngokuba yi- rumination .
Ukuhluthwa kubonakala kuqhelekileyo - ngokubhekiselele kwiplani endiyenzayo kule ndawo , phantse ama-95% abafundi bam abasabelayo bazifumana kwimoya yokuthungela ngamanye amaxesha okanye rhoqo-kodwa kungonakalisa ukuphilisa ngokomzimba nangokomzwelo.
UkuHluma kweZiseko
Ukufudumala kubandakanywa iindlela ezahlukeneyo ezihlukeneyo - ukucamngca kunye nokuxubusha. Inxalenye yokucamngca ingakunceda kakhulu-ukucinga ngengxaki kunokukhokelela kwisisombululo. Kwakhona, ukucinga ngeziganeko ezithile kunokukunceda usebenze iimvakalelo ezinamandla ezihambelana nombandela. Nangona kunjalo, ukuhluthwa ngokubanzi, kunye nokuxubusha ngokukodwa, kudibaniswa nokuziphatha okungaphantsi komsebenzi kunye nemeko engafanelekanga. Ukuququzelela, apho uhlaziya imeko kunye nabahlobo de ube uthethile ekufeni, kwakhona kuzisa uxinzelelo olunzulu kumaqela amabini emva kokuba kudlula iphuzu lokwakha. Ngamafutshane, ukuba uzifumana uhlala ucinga kwakhona into ethile engqondweni yakho kwaye uhlale ungabikho kokungabi nabulungisa kuyo yonke into, ucinga malunga noko ufanele ukuthetha okanye ukwenze, ngaphandle kokuthatha nantoni na into ehambelanayo, uzive ukhululekile. (Unokufunda eli nqaku ukuba awuqinisekanga ukuba uthatha inxaxheba ekuphumeni okanye ekusebenziseni iimvakalelo ezinempilo .) Kananjalo nawe unokufumana ezinye iimiphumo ezimbi zokurhoxiswa.
Inkqubo yokuHlulwa
Ukuhluthwa kungabonakali, kwaye ungathatha iyure yakho ingqalelo ngaphambi kokuba uqaphele ukuba uphinde ucinge. Ukongezelela ukwahlula ingqalelo yakho, nangona kunjalo, ukuvuthwa kunemiphumo emininzi emibi.
- Ukuxinezeleka
Iincwadi ezininzi ezithengisa ngokugqithiseleyo ngoku ukukhumbuza njengamanje zithathwa njengezixhobo zokunceda uxinzelelo lokuxinezeleka: Amandla Okwangoku, Umhlaba omtsha, nakuphi na oya khona, ukhona , umzekelo. Esinye sezizathu ezibalulekileyo ukuba ezi ncwadi ziyakunciphisa ukuxinezeleka kakuhle kukuba zinikela imizekelo yendlela yokunqumla ngokukhawuleza ukuhlanjululwa, okukhokelela ekugxinineni kwengqondo. Enyanisweni, uphando lubonisa ukuba ukuhluthwa kunokuphakamisa amanqanaba akho e- cortisol , okubonisa ukuphendula kwangokwenyama ukuxinezeleka okubangelwa ukuhluthwa.
- I-Frame Frame of Mind
Akumangalisi ukuba ukuhluthwa kuthiwa kunempembelelo embi, okanye ukuvelisa ukuxinezeleka, ukungonwabi. Akukuphela nje oku okungazijabulisi ngokwayo, kodwa kwizinto esiziyo ngokuphathelele ithemba kunye nokungathembeki , oku kuvelisa imiphumo entsha emitsha. - Ukuziphatha okuNcinane
Nangona abantu bangena kwisimo sengqondo esicacileyo ngenjongo yokusebenza ngxaki kwaye bafumane isisombululo , uphando lubonise ukuba ukugqithisa ngokugqithiseleyo kuhambelana nokuziphatha okungaphantsi komsebenzi, ukuchithwa okuphezulu kwiingxaki, kunye nomoya ongeyimbi ngakumbi umphumo. Oko kuthetha ukuba ukuhluthwa kunokuba negalelo ekunciphiseni ukungabikho komthetho. - Ukuzikhusela
Uphando ludibanise ukuhluthwa ngokuziphatha kakubi, njengokutya ngokutya . Iindidi zokuzikhusela zokuziphatha ziyakwenza uxinzelelo oluninzi, ukuqhubela phambili umjikelo ongenakonakalisa. - U xinzelelo
Ikhonkco sele ifunyenwe phakathi kokugquma kunye negazi. Ukuhluthwa kunokunyusa ixesha lokunyamezela , okwandisa impembelelo engalunganga yintliziyo. Ngenxa yeengozi zempilo ezibandakanyeka kwixinzelelo lwengqondo, kubaluleke kakhulu ukulwa nokunyuka nokufumana izicwangciso eziphilileyo zokujongana noxinzelelo kunye nokuhlala ecaleni. (Jonga eli nqaku malunga nokunciphisa uxinzelelo lwegazi eliphezulu ).
Ngeendlela eziqinisekisiweyo zokunciphisa ukuhluthwa kunye nokujongana ngokuphumelelayo noxinzelelo lwengqondo , jonga eli nqaku malunga nokuyeka uxinzelelo kunye nomsindo , okanye lo usebenza ngokuchukumisa ngokomzwelo . Ukuba ukutyeba okunzulu ukuqhuma kuqhubeka, kungabonakalisa ingxaki enkulu; umgqirha unokunceda ekuncedeni ukuba uyeke.
Imithombo:
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UFeldner MT, uLeen-Feldner EW, uVyolensky MJ, uLejuez CW. Ukuhlolisisa ubudlelwane phakathi kokuhlambalaza, ukungathinteki kakubi, kunye nokuchaphazeleka okubangelwa ngumsebenzi wokudibanisa we-serial. I-Journal yokuziphatha unyango kunye nokuhlolwa kwengqondo , ngoSeptemba 2006.
I-BL eyintloko, iCampbell TS, iBacon SL, uGerin W. Impembelelo yesimo kunye nokuhluthwa komzimba kwi-heart recovery system evela kumxinzelelo ophazamisayo. I-Journal of Medicine , kuMatshi 2008.
Lo CS, Ho SM, SD Hollon. Imiphumo yokurhoxiswa kunye nezindlela ezingenangqondo zokuqonda: ukuhlalutya umlambo. Uphando loPhando kunye noChonywe , ngo-Apreli, 2008.
I-EA ye-Selby, i-Anestis MD, i-Joiner TE. Ukuqonda ulwalamano phakathi kokudityaniswa kwemvakalelo kunye nokuziphatha: Iimvakalelo zengqondo. Uphando loPhando kunye noTywala , ngoMeyi 2008.