Igama ukuhluthwa ngokubhekiselele kubhekisela kwindlela ezinye izilwanyana (ezinjengeenkomo) zidla, zigcina ukutya kwazo ngokukodwa kwisisu esikhethekileyo esibizwa ngokuba yi- rumen , ukuba ibuyiselwe emva koko ize ihlolwe ngokugqithiseleyo. Xa sithetha malunga nokugquma kumxholo wabantu, kunjalo, sithetha ngokunyanzeliswa ukuphindaphinda ngokuphindaphindiweyo ngeziganeko ezidlulileyo.
Indlela UkuHluma Kuxhomekeke Kuxinzelelo
Ngelishwa, ngelixa i-rumination inceda inkomo igaye ukutya kwayo ngokubanzi, ayisinceda ukuba sigqibe iingcamango zethu ngakumbi. Esikhundleni salo, ukuvuselelwa rhoqo kwezikhumbuzo zethu kunceda ukuba sisondle kwaye sikhulise uxinzelelo lwethu.
Enyanisweni, ukuhluthwa kunokuba negalelo ekudakaleni kwiindlela ezimbalwa ezahlukeneyo:
- Abantu abavuthayo banokuthi bagxininise kwizinto ezimbi, zombini ekukhunjuleni kwabo bexesha elidlulileyo kunye nokujonga kwabo iziganeko zangoku. Kananjalo banakho amathuba okucinga ngekamva ngendlela engafanelekanga. Ezi ngcamango ezimbi, zithintela iimvakalelo zethu, zisenza sizive sisicindezelekile ngokuphila kwethu.
- Ukuhluthwa kwonakalisa ukukwazi ukuxazulula iingxaki kuba kudala iimvakalelo ezingekho phantsi, ifu eliyilo lethu isigwebo. Yaye nangona xa siza nesisombululo esihle kwingxaki, ukuhluthwa kungabangela iimvakalelo zokuzithemba ukuba zisithintele ukwenza izicwangciso zethu.
- Ukufudumala kusenza sizimisele ukuthabatha amanyathelo adingekayo ukuphucula imeko yethu. Ngamanye amazwi, sinokwazi ukuba yintoni eya kunceda imeko yethu, kodwa asinalo amandla okanye sinqwenela ukwenza nantoni na.
- Kwaye ekugqibeleni, ukuhlanjululwa kunokusenza sikwazi ukugxotha kwiinkxaso zethu ezifunwa kakhulu kubahlobo nakwiintsapho ngenxa yokuba singakwazi ukuqhubela phambili kwizinto ezisikhathazayo sizigqithise kwaye ziphazamise.
Indlela Yokuphepha Ukuhluthwa
Yintoni ongayenza ukuze uncede ungangeni kwisicupho sokuqhawula? Uphando lubonisa ukuba enye indlela yokuzinceda kukuba ufunde iindlela ezintle zokuziphazamisa. Iziphazamiso ezintle ziyimisebenzi ephikisana nokunyamezela kwethu ukugxotha ukungaxhasi. Imizekelo yeziphazamiso ezintle zibandakanya imisebenzi efana nokudibanisa nabahlobo kunye nokuphuma kwintonga.
Kunoko, ngokukrakra kukuba, kukho izicwangciso ezithile, ezibandakanya ukuba isigulane singene ngaphakathi kuye ukuba sihlolisise iingcamango zakhe ngokuthe ngqo, eziye zafunyaniswa zinceda.
Ukuqeqeshwa kwengqondo kunye neendlela zokwamkeleka, ezifundisa izigulana ukuba zibone iimvakalelo zabo kunye neengcamango ngaphandle kokuzibandakanya naluphi na isigwebo okanye zibandakanyeke kakhulu kubo, ziye zaboniswa ukuba zinceda ekukhuseleni ukuhlanjululwa.
Ulwaphulo olunengqondo , olufundisa izigulane ukukhawuleza ukutshatyalaliswa kweengcamango zabo ezingalunganga nokuphinda zichaze iingcamango zabo ngeendlela ezichanekileyo, lubuye lusebenze kakuhle ekuhambeni nasekudakaleni.
Ukongezelela, iingxaki zokusombulula iingxaki zentlalo kunye nezentlalo zinokuba luncedo. Ukuhlengahlengiswa kunokubangela imbambano kunye nokubangelwa yimpikiswano, ukuphucula izakhono zentlalo kunye nokukwazi kwabo ukujongana neengxaki zobudlelwane kunokubanceda bayeke ukuwela kulo mjikelezo.
Umthombo:
UNolen-Hoeksema, uSusan, uBlair E. Wiseo noSonja Lyubomirsky. "Ukuhlaziya iRininking Rumination." Iimpembelelo kwiSayensi zeNzululwazi 3.5 (2008) 400-421.