Ukuqikelela Ukuzixhalabisa
Ukusebenzisa ukucamngca ngengqiqo ingaba yindlela elula kwaye efanelekileyo yokunceda ukulawula iimvakalelo zakho kunye nokuxhalabisa. Olu hlobo lokudibanisa lungasetyenziselwa njengendlela yokuphumla yokuphazamiseka kwengxaki , ukukunceda ukuba unciphise iingcamango zakho zokugijima, vumela ukungahambi kakuhle, ukhulule umzimba wakho, ukhulule iingxaki zakho.
Amanyathelo Wokusebenzisa Ingqiqo Ukucamngca
Ixesha elide: Xa uqala ukucamngca, unokumangaliswa ukuba kunzima kangakanani ukuba uhlale phantsi.
Kunconywa ukuba abo abatsha bacamngce kuphela ukuqhuba imizuzu engama-3 kuya kwemihlanu ukuqala. Emva kokuba ujwayele ukwenza lo mkhuba, unokuqala ukwandisa ngokukhawuleza ixesha ochitha ngayo ukucamngca.
Ukusingqongileyo: Indawo yakho inokudlala indima ebalulekileyo ekucingiseni kwakho. Fumana indawo yendlu yakho apho ungayi kuphazamiseka ngakukho okanye ukuphazanyiswa ngabantu, izilwanyana okanye iifowuni. Susa izihlangu zakho, naluphi na ubucwebe obukhulu, okanye uthintele iimpahla. Ufuna indawo yakho ibe noxolo njengoko kunokwenzeka.
Isikhundla: Abaninzi abacamngcelayo bakhetha ukuhlala phantsi emilenzeni ewela kwaye bajikeleze ngokukhawuleza ngexesha lokusebenza kwabo. Nangona kunjalo, unokuthanda ukuhlala kunye nomnye okanye imilenze yomibini isetyenziswe phambili, ehleli esihlalweni, okanye elele emhlane wakho. Fumana isikhundla esiziva ukhululekile kangangokuba awuyi kuphazamiseka ngumzimba wakho, kodwa kungenjalo ukukhulula ukuba awukwazi ngokupheleleyo umzimba wakho-okanye ukhululekile ukuba usengozini yokulala.
Yenza Ukwaziswa Kwakho Kwale Namanje: Emva kokuba uhlezi ngokukhululekile kwindawo ephumlileyo, qala ukugxila ngaphakathi. Vala amehlo akho kwaye uqale ngokuphefumula . Qaphela nje umzekelo wakho wokuphefumula, kodwa ungazami ukuyitshintsha; Oku kuya kukunceda ukuzisa ulwazi lwakho kumzuzu wamanje. Ukuba uqaphela ingqondo yakho ejikelezayo, yisela ingqalelo yakho ekuphefumuleni kwakho.
Ukwamkela Imicabango Yakho: Ngexesha lokucamngca kwakho, iingcamango ezahlukeneyo ziya kuvela, kwaye iingcinga ezixhalabileyo nezimbi zingase zivele. Esikhundleni sokuzama ukucima le ngcamango, bawamkele kwaye ulinde ukuba badlule. Ukufunda ukuhlala kunye neengcamango ezingenakunceda kunokukunceda ukuba uyeke ukuphendula kubo. Ngokuhamba kwexesha, unokuqala ukuziva ungakhathazeki kwaye ube noxolo lwangaphakathi.
Ukugqiba Ukucamngca Kwakho: Xa ukucamngca kwakho kuvakalelwa ngokupheleleyo, okanye ufikelele kwixesha lakho elifunayo, vula amehlo akho. Kancinci ukuphuma kokucamngca kwakho ngokuzibandakanya emzimbeni ombalwa, kwaye uthathe ixesha lokucinga ngokusebenza kwakho.
Iingcebiso ezongezelelweyo:
- Akuqhelekanga ukuba ingqondo yakho iguqulwe ngexesha lokucamngca kwakho. Ukuba uqaphela ukuba ingqondo yakho ijolise kwixesha elidlulileyo, okanye uqala ukukhathazeka ngekamva, zama ukubuyisela ingqalelo yakho kwangoku. Ukugxila kwakhona ekuphefumla kwakho, nokubala umjikelezo ngamnye womoya, kunokunceda.
Ngamanye amaxesha, ukucamngca kunokwandisa iimvakalelo zakho. Khumbula ukuvuma ezi ngcamango, kodwa ungazichukumisi. Oku kuya kunceda ufunde indlela yokujongana nengxoxo yencoko yangaphakathi ngaphandle kokuphendula.
Ukucamngca kwengqondo kungenziwa nanini na emini. Unokufumanisa ukuba ukucamngca xa uvuswa kukunceda ukunciphisa uxhalaba lwangoku . Mhlawumbi ufumanisa ukuba ukucamngca kusihlwa kukuvumela ukuba uphumule ebusuku . Zama amaxesha ahlukeneyo emini ukuze ubone ukuba yiyiphi into efanelekileyo.
Kungaba nzima ukugcina umkhondo wexeshana ngexesha lokucamngca. Ukuba unenkxalabo yokuba uya kuhamba ngexesha lakho elikhethiweyo, cinga ukusebenzisa i-alamu okanye i-timer. Oku kuya kugcina ingqwalasela yakho kude newashi kwaye ubuyele kumsebenzi wakho.
Qhubeka uqhuba. Awukwazi ukuqaphela iintlawulo ekuqaleni, kodwa ngokuziqhelanisa rhoqo, ungabona ukuhla kweengxaki kunye neengxaki zokutya .
Imithombo:
Kabat-Zinn, J. (2005). Ukuphila Okupheleleyo Kwisifo: Ukusebenzisa Ubulumko Bomzimba Wakho Nengqondo Ukujongana Neengcinezelo, Ubuhlungu, Nokugula. ENew York: iBantam Dell.
Stahl, B., Goldstein, E., Santorelli, S., & Kabat-Zinn, J. (2010). Incwadi Yokunciphisa Inkxalabo Yengqondo. I-Oakland, CA: I-Harbinger entsha.