Ukukhawuleza-Ukusebenzisana noKuvuselela-Ukwakha ukunciphisa uxinzelelo kwiMzuzu engama-20 kuphela
Injongo yokulawulwa kwengcinezelo kukunciphisa imiphumo emibi yoxinzelelo. Oku kungenziwa ngeendlela ezahlukeneyo, nangona kunjalo, kwaye isicwangciso esona siphumelele kakhulu kukugxininisa uxinzelelo kwiinkalo ezininzi. Oku kubalulekile ngezizathu ezininzi njengoko kuchazwe ngezantsi.
Ulawulo lwexinzelelo aluyilo lunye-lufanele-konke
Akukho bukhulu bomntu obukhulu-bonke ubuchule bokulawula uxinzelelo.
Akukona kuphela iindlela ezihlukeneyo zokuhlaziya ngendlela ekhethekileyo ngomntu ngamnye, kodwa ezinye izicwangciso azikwazi ukusetyenziswa kuzo zonke iimeko. Ngokomzekelo, i- yoga yimbane yokuxhaswa kwengcinezelo , kodwa akunakwenzeka ukuzama i-yoga ibangela imoto ukunciphisa uxinzelelo lwezithuthi. Ukongezelela, abo abanokukhubazeka emzimbeni abanako ukukwazi ukwenza ezinye ze-yoga. Inkqubo kufuneka ifanelane nale meko kunye nomntu.
Ezinye iingxaki zokuxininisa ziSebenze ngcono
Ngokufanayo, ukuphefumula kuyasebenza ekuthobiseni ukuphendula komzimba, kodwa ukuphefumula kwedwa akusebenzi ngendlela yokuxinwa kwentlalo okanye ukutshiswa njengoko kubanjwe kunye nezinye iindlela ezifana nokurhoxisa okanye ukucinga. Nazi ezinye izixinzelelo zokuxinezeleka ezisebenza kakuhle xa zidibene ndawonye: umculo kunye nokuzivocavoca, i- aromatherapy kunye nokuhlamba okufudumeleyo , ukucoca kunye nomculo , ukuhamba nokucamngca , kunye nokuphefumula kunye nokuboniswa.
Uxinzelelo olukhawulezayo lweengxaki
Ezinye izixinzelelo zokuxininisa zisebenza ngokukhawuleza, njengokuphefumula, kwaye kunokukunceda uzive udibene ngemizuzu. Olunye ubungqina lubonisa ukuba ukucamngca ngokukhawuleza okanye imizuzu embalwa yokuzilolonga kunokunciphisa ukunyamezela komzimba, kwaye kukuthumelele endleleni yakho eya kwiindawo ezikhululekile. Oku kubalulekile kuba unokusebenza ngokuhlukileyo xa ugxininiswe ngokubhekiselele xa ukhululekile.
Xa uphendule uxinzelelo lwakho, ungoko lugxininise ngakumbi kwaye ulungele ukulwa okanye ukuqhuba. Le meko yokuba iyalinganiswa ukuze isebenze kakuhle ekuhlaselweni kwangokwenyama, kodwa kungekhona kunye neentlobo zolondolozo lwezentlalo nezengqondo esizijongene nazo ngoku: umphathi ofuna ukuthotywa, umntwana omele adityaniswe, ixesha elidlulileyo ezifuna ukudibana kakuhle ngokwaneleyo ukuma ukuhlolisisa oontanga okanye abavandlakanyi. Ngoko ukuxinwa kweengxaki zokubandezeleka kubalulekile ukuba banokukunceda ufikelele engqondweni, kwaye banokusebenza ngokukhawuleza. Emva koko unako ukuhamba kwaye unakekele abanye.
Ukuxhaswa ngokukhawuleza kwengcinezelo kunqongophala kwezinye iindlela, nangona kunjalo. Awusebenzi kakuhle ngexesha elilodwa njengoko uxinzelelo oluthile lwakwenza ukuqina ukuxinezeleka okanye ukubonelela ngezixhobo ukuhlangabezana nemingeni ojongene nayo. Uxinzelelo oluthile lokuxinezeleka, umzekelo, lunokunceda ukuba ungasebenzi kakuhle xa uxhaphazelekayo xa kwenzeka, ukuba uyaziqhuba rhoqo. Ukucamngca, ukuzivocavoca, kunye nokwazisa ngeendaba ziyaziwa ngale nto. Ngoko ngoxa ukuxinwa ngokukhawuleza okuxinzelelekileyo kuyamangalisa, abafihla zonke iziseko.
Ukuxhaswa koxinzelelo lweZakhono zokuThuthukisa
Izifundo ziye zafumanisa ukuba abo benza ukucamngca ngexesha (njengama-monks aseBuddhist) baye bafumana utshintsho kwingqondo yabo eyenza bahlale bexhomekeke kwixinzelelo.
Ukuzivocavoca umzimba kunemiphumo eqhubekayo, nangona kunjalo zombini izicwangciso zinokuba luncedo kwiiseshoni ezimfutshane. Ingxaki kunye nokuxhaswa kwengcinezelo yokuqinisa uxinzelelo kukuba bathambekele ekufuneni ukusetyenziswa ngokweenkqubela ukuphumelela ekwakheni ukunyamezela, okanye ubuncinane oku kukholwa.
Omnye umbuzo obalulekileyo kukuba, luncedo njani ukuxinwa kwexesha elifutshane lokuxinwa kwengcinezelo kwakha ukuqina xa kuqhutywe ngenye ixesha? Kwakhona kubalulekile ukuqonda ukuba ixesha elide loxinzelelo olufunekayo lusetyenziswe ngayo ngaphambi kokuba luncede ukuqina. Ngenhlanhla, uphando oluthile lubonisa iindaba ezilungileyo kumacala amabini.
Iindaba Ezilungileyo
Isifundo esivela kwiYunivesithi yaseConnecticut safumanisa ukuba imizuzu engama-20 yayisisigxina esaneleyo sokwakha ukuzinza ekuxinezelekeni kwangaphambili , kwaye ukuba imizuzu engama-20 ingaba nexesha elaneleyo kwisicwangciso esisekelwe kwingqondo okanye isicwangciso esisekelwe ekuphumuleni, esilungileyo iindaba kubantu abaninzi abanokutsaliswa kwelinye uhlobo lokuxinwa kwengcinezelo okanye enye. Iindaba ezilungileyo ngakumbi malunga nale phando kukuba ukuxinezeleka okubalulekileyo kukukhathazeka kwentlalo, eyaziwa ngokuba yenye yeendlela ezininzi zokunyanzelisa esizifumanayo, kunye nohlobo loxinzelelo oluninzi lwethu oluhlala rhoqo kwimpilo yemihla ngemihla.
Olu phofu lwahlukanisa abafundi abangama-120 beekholeji kuba ngamaqela amathathu: omnye owenza ukuxilwa kwengqondo ngokusekelwe kwengqondo kwemizuzu engama-20, omnye owenza izixhobo zokuphucula ngokwenyama ngexesha elifanayo, kunye neqela lokulawula elingazange lenze. Baye bahlulwa kwiimeko zentlalo esicinezelekileyo: babefanele baxazulule iingxaki zamatriki baze banikele iintetho apho bavavanywa kwaye bebuzwa, imeko eye yaboniswa ukudala uxinzelelo olunzima malunga nawo wonke umntu. Emva koko baxela indlela abaxinekeke ngayo kwaye amazinga abo e-cortisol (i-hormone ehambelana nokuphendula kwengcinezelo yomzimba) yayilinganiswa, ngoko ke misela ukuba ngaba bazive bexinezelekile okanye bexinzelelekile bangakwazi ukulinganiswa ngokomzimba.
Iziphumo zibonise ukuba zombini iintlobo zokuxinwa kwengcinezelo - kwimizuzu emininzi engama-20 - ayisebenzanga nje kuphela ekunciphiseni izifundo 'ezibonwayo zengcinezelo kwimingeni eyalandela, kodwa nayo iphumelele ekunciphiseni impendulo yokuxinzezeleka kwengqondo kule izifundo, zombini ezo zibonakaliso zokunyamezela ukunyamezela kwezentlalo.
Indlela yokwakha ukubuyisela kwiimzuzu ezingama-20 - Ixesha elilodwa
Uphando olongezelelweyo lunokubonisa umfanekiso ocacileyo, kodwa oku kubalulekile ekuboniseni indlela yokwenza uxinzelelo loxinzelelo lwimizuzu engama-20 ekuseni, ngesidlo sasemini, okanye ngaphambi kokuba isiganeko esixinzelelekileyo singenza imingeni yosuku ingakhathazeki. Ukuba ungumntu onqwenela ukuzama ezo zakhono zokwakha ezisebenzayo ngokuhamba kwesikhathi, ezi ziindaba ezifanele kukukhombise ukuba uzame ukuxhaswa kwengcinezelo emitsha imizuzu engama-20 uze ubone oko kwenzekayo. (Ukuba uthanda oko uvakalelwa, unokuqala ukuziqhelanisa rhoqo, kodwa akudingeki ukuba wenze njalo ngaphambi kokuba unandiphe inzuzo!) Oku kulandelayo kukuxininiswa kokuxininisa okwakusetyenziswe kwisifundo:
Ukuqikelela Ukunyamezela Ukuphathwa Kweengcinezelo
Iqela elenza isicatshulwa ngokucokisekileyo liye "liqikelelekile" iqela ekunikeni imfundo emfutshane malunga nendlela uxinzelelo kunye nokuxhalaba kusebenza ngayo engqondweni nasemzimbeni . Baye bafundiswa nokuphepha kokuva-indlela ukuzama kwethu ukuphepha iingcamango ezithile okanye ukuhlangabezana namava kunokusenza sizive ngcono kwixesha elifutshane, kodwa kunokubangela iingxaki zexesha elide-kunye nokuxubusha kwengqondo-indlela esinokubambisana ngayo ukuziphatha, kwaye ukuba sinokuyiphula le meko kwiimeko ezithile, sinokuzikhulula ngokukhululekile uxinzelelo esiziva ngayo xa amava amatsha edala iimvakalelo zengcinezelo. (Unokufunda ngakumbi malunga nokukhusela okukhoyo kunye nokucutha kwengqondo kule ngqungquthela malunga nokwamkelwa nokuzinikela .) Ekugqibeleni, banikwa ulwazi malunga nezicwangciso zokuqhelana nokuxininisa, kuquka ukwamkelwa kunye nezinye izicwangciso zokuqonda .
Emva kwesi sifundo esifutshane malunga nendlela iingcamango zethu kunye nezicwangciso zethu zokuxhatshazwayo ezinokusichaphazela ngayo, izifundo zikhokelwa kwizicwangciso zengqondo zokuphucula uxinzelelo. Ezi zilandelayo zicwangciso ezifanayo ezifunyenweyo ukuba ziphumelele kwisifundo. Unokwenza nganye yee mizuzu engama-20, okanye usebenze ngokudibanisa nabo kwisigidi semizuzu engama-20. Ngokuchaseneyo, nangona oku kwakungeyona inxalenye yesifundo, kuya kusebenza ukuhlanganisana neminye yale mi sebenzi kunye kunye okanye ngaphezulu kwezicwangciso zokuziphucula ezikhulunywe kwicandelo elilandelayo.
- Bhala iingcamango zakho. Le ndlela yokucinga iquka ukungabikho kwimilinganiselo yokucinga ngokuqaphela nokubeka iingcamango zakho iingcinga, uze uzivumele ukuba zihambe, kunokuba uzibandakanye ekulandeleni umzila wokucinga kunye nokubandakanya kwinkqubo yokucinga.
- Cinga ingcamango engafanelekanga njengamaza. Enye indlela yokwenza ingqondo evumela ukuba ugxothwe kwiingcamango zakho yisicwangciso sokucinga iingcamango ezimbi, iimpawu zokucinga, okanye iimvakalelo njengamagagasi okwazi ukukhwela, ujikeleza phezulu kunye nokuwajonga ukuba adlule kwaye alahleke. Khawucinge ukuba banokuhlamba kunye nokuhlamba, kodwa akudingeki ukuba uzibandakanye kuzo, njengoko ziya kulukhupha isikhumba sakho njengamanzi.
- Zama imisebenzi engqondweni. Kukho iindlela ezininzi ezahlukahlukeneyo zokusebenzisa ingqondo. Ezi zicwangciso zinokunceda ukuba ugxininise kwiimvakalelo ezahlukeneyo zomzimba.
Izisombululo zokuPhucula iziNdlobo zokuLawula uxinzelelo
Abo beqela lokuphumula bafundiswa malunga nemiphumo yokuphumla emzimbeni, kwaye baholele ekuqeqesheni okuzenzekelayo kwe-autogenic. (Ndiyincoma ukuba ufunde ngokuqeqeshwa kwe-autogenic kuqala, kwaye uzame ezinye okanye zonke izivivinyo ezilandelayo imizuzu engama-20.) Oku kulandelwayo okufana nako kunokusetyenziswa ukukhupha ingqondo nomzimba wakho. Qalisa kwindawo ekhululekile, usethe i-timer, kwaye wenze oku kulandelayo.
- Isaziso kwaye ukhulule umzimba wakho. Gxila kwiimvakalelo emzimbeni wakho. Phinda uzenzele iingxelo ezinje, "Ndiziva ndikhululekile." "Izandla zam zikhululekile, izandla zam zikhululekile." Iminwe yam ikhululekile. " Ungaqala phezulu kwentloko yakho kwaye usebenze kwiindawo eziphambili zomzimba wakho de uze ufike ezinyaweni zakho, uziphindiselele ukuba ummandla ngamnye womzimba wakho uzizwa ukhululekile. Njengoko uhamba, khupha ukuxhatshazwa komzimba ozivelayo kwingingqi nganye.
- Zama ukufudumala umzimba wakho. Ukusebenzisa umyalelo ofanayo (intloko ukuya kwizwane), zama ukufudumala umzimba wakho ngaphakathi. Gxininisa ekuvekeni kobushushu obushushu kummandla ngamnye, kwaye vumela ukuba umoya ofudumalayo uthuthuke kwi-trunk yakho ngeengalo zakho nemilenze ezandleni zakho nasezinyaweni. (Oku kusebenza kakuhle ukuphumla ngenxa yokuphendula komzimba ukulungisa ukuhamba kwegazi ngendlela evelisa izandla ezibandayo kunye neenyawo. Oku kukuvuselela kwaye kucoce umzimba wakho ngexesha elifanayo.)
- Ziva ubunzima bezitho zakho. Ukulandela umzekelo ofanayo, cinga ukuba iinyawo zakho ziba nzima kunokuba umzimba wakho ukhululeke. Gxininisa kwiimvakalelo emzimbeni wakho, kwaye ukhulule umbane njengoko uhamba.
Ngelixa ezi zicwangciso azikho kuphela ezikwazi ukukhupha uxinzelelo, ziyiindlela zobuchule ongazisebenzisayo ukuze uzive ukhululekile ngoku, kwaye ugcine unamandla okuxinwa kunye nawe emva koko. Oko kuyenzela ukuba ixabise imizuzu engama-20 ngexesha lakho!
Imithombo:
Ukhohlakele, uDean G .; Finitsis, David J .; USmith, u-Anne-Lise; Goshe, uBrett M .; Burnham, Kaylee; Burbridge, Caitlin; OLeary, uKatherine; (2015). UkuPhathwa koxinzelelo oluPhantsi kunciphisa uxinzelelo oluPhezulu kunye neentlobo zokuphendula iimpendulo zengqondo kwi-Social Stress Test. I-International Journal yoLawulo lwexinzelelo , iVu 22 (3), uAgasti, 2015 iphe. 270-286.
USime, uWesley. Iimigaqo kunye nokuSebenza koLawulo lwexinzelelo, ukuSungulwa kweThathu. (iphe. 291-332). ENew York, eNew York: I-Guilford Press.