Ukudabuka kuwumuzwa wemvelo sonke esiba nawo esikhathini esithile ekuphileni kwethu. Nokho, kubalulekile ukufunda indlela yokubhekana nalo muzwa ngendlela enempilo futhi uthole izindlela zokuwudambisa. Kulesi sihloko, sizokwabelana ngamathiphu angu-10 asebenzayo ukusiza ukunciphisa ukudabuka futhi uthole ukulingana ngokomzwelo. Ngala masu, ungafunda ukubhekana nokudabuka ngendlela eyakhayo neyakhayo.
Amathiphu okubhekana nokudabuka nokuthola induduzo ezikhathini ezinzima.
Ngezikhathi zokudabuka nobunzima, kubalulekile ukuthola izindlela zokubhekana nokufuna induduzo. Nawa amathiphu angu-10 angasiza ekudambiseni ukudabuka:
- Zivumele ukuthi uzwe imizwa: Kubalulekile ukuzivumela ukuthi uzwe ukudabuka futhi ungayicindezeli le mizwa.
- Khuluma nomuntu oseduze: Ukwabelana ngemizwa yakho nomuntu omethembayo kungasiza ekudambiseni umthwalo wokudabuka.
- Zijwayeze ukuzizwela: Yiba nomusa kuwe futhi ungabi namandla kakhulu kuwe ngezikhathi ezinzima.
- Prakthiza imisebenzi yokuphumula: Ukuzindla, i-yoga, noma ukumane uphefumule ujule kungasiza ukuzolisa ingqondo nemizwelo.
- Ngaseshile usizo lochwepheshe: Uma ukudabuka kuqhubeka isikhathi eside, ungangabazi ukufuna usizo kuchwepheshe wezempilo yengqondo.
- Ukuzivocavoca: Ukuzivocavoca kukhipha ama-endorphin, i-hormone yokuzizwa kahle, engasiza ukuthuthukisa isimo sakho sengqondo.
- Prakthiza i ukubonga: Ukugxila kulokho okubongayo kungakusiza ukuthi uguqule umbono wakho futhi uthole induduzo.
- Sungula imingcele enempilo: Ungesabi ukwenqaba izimo ezingase zandise ukudabuka kwakho.
- Zibandakanye imisebenzi oyithandayo: Ukwenza izinto ezikulethela injabulo kungasiza ekususeni ukudabuka kwakho.
- Zibekezelele: Khumbula ukuthi kungokwemvelo ukuzizwa udabukile nokuthi inqubo yokululama ingathatha isikhathi.
Ngokulandela lawa macebiso, ungathola induduzo futhi udambise ukudabuka ngezikhathi ezinzima. Khumbula ukuthi kubalulekile ukuzinakekela futhi ufune usizo noma nini lapho kudingeka.
Ungabhekana kanjani nokudabuka futhi uthole ukuthula kwangaphakathi empilweni yakho.
Kubantu abaningi, ukubhekana nokudabuka kungaba inselele enzima. Nokho, kubalulekile ukuthola izindlela zokudambisa lo muzwa futhi ufune ukuthula kwangaphakathi empilweni yakho. Nawa amathiphu angu-10 angasiza kule nqubo:
- Zivumele uzizwe: Kungokwemvelo ukuzizwa udabukile ngezikhathi ezithile ekuphileni kwakho. Zivumele ukuthi uzwe lo mzwelo futhi ungawucindezeli.
- zijwayeze ukubonga: Gxila ezintweni obonga ngazo. Lokhu kungasiza ukushintsha umbono wakho futhi uthole induduzo ngisho nasezikhathini ezinzima.
- Funa ukusekelwa: Ungesabi ukucela usizo. Ukukhuluma ngemizwa yakho nabangane, umndeni, noma umelaphi kungaba yinzuzo enkulu.
- Prakthiza ukuzindla: Ukuzindla kungasiza ukuthulisa ingqondo futhi uthole ukuthula kwangaphakathi. Beka eceleni isikhathi usuku nosuku ukuze uzindle futhi uxhumane nawe.
- Yenza imisebenzi oyithandayo: Zibandakanye emisebenzini ekulethela injabulo nokwaneliseka. Lokhu kungasiza ukuphazamisa ingqondo yakho futhi kuthuthukise isimo sakho sengqondo.
- Nakekela umzimba wakho: Ukudla okunempilo, ukuvivinya umzimba, nokulala kahle ebusuku kungaba nomthelela omuhle enhlalakahleni yakho engokomzwelo.
- Veza imizwa yakho: Ukubhala kujenali, ukudweba, noma ukuzibandakanya emsebenzini wokudala kungakusiza ukuveza imizwa yakho ngendlela enempilo.
- Beka imingcele enempilo: Funda ukwenqaba lapho kudingeka futhi ugweme ukuzithwalisa imithwalo yemfanelo eyeqisayo.
- Gxila kwamanje: Gwema ukunamathela esikhathini esedlule noma ukukhathazeka kakhulu ngekusasa. Gxila esikhathini samanje kanye nenjabulo encane ekuphileni.
- Yiba nomusa kuwe: Khumbula ukuthi kungokwemvelo ukudabuka, futhi ungabi namandla kakhulu kuwe. Zijwayeze ukuzizwela futhi uhlakulele ukuzithanda.
Ukubhekana nokudabuka kungase kube inqubo ehamba kancane, kodwa ngokwamukela lawa macebiso futhi ufune usizo lapho kudingeka, ungathola ukuthula kwangaphakathi ekuphileni kwakho futhi ufunde ukulawula imizwa yakho ngendlela enempilo.
Ungakunqoba kanjani ukudabuka futhi uphinde uthole injabulo ezenzweni zakho zansuku zonke.
Kungokwemvelo ukuzizwa udabukile ngezinye izikhathi empilweni, kodwa kubalulekile ukufunda ukuthi ungalawula kanjani lo muzwa ukuze ungalawuleki. Uma ubhekene nesikhathi esinzima futhi ufuna ukudambisa ukudabuka, nanka amathiphu ayi-10 angakusiza ukuthi uphinde uthole injabulo emisebenzini yakho yansuku zonke.
1. Zivumele uzizwe Ukudabuka: Kubalulekile ukwamukela futhi uvume imizwa yakho, ngaphandle kokuzama ukuyiziba noma ukuyicindezela. Zivumele ukuthi uphatheke kabi futhi unikeze isikhala.
2. Zijwayeze ukubonga: Ukugxila kulokho okubongayo kungasiza ekuguquleni umbono wakho futhi kulethe okuhle okwengeziwe empilweni yakho.
3. Hlala usebenza: Ukuzivocavoca kungasiza ekukhipheni ama-endorphin, izinto ezinikeza imizwa yenhlalakahle nenjabulo.
4. Funa ukusekelwa ngokomzwelo: Ukukhuluma nabangane, umndeni, noma uchwepheshe wezempilo yengqondo kungabaluleka ekubhekaneni nosizi nokuthola ukwesekwa ngalesi sikhathi esinzima.
5. Hlakulela izinto zokuzilibazisa: Ukuthola izinto ezikulethela injabulo nokwaneliseka kungasiza ukuphazamisa ingqondo yakho futhi kulethe injabulo eyengeziwe ekuphileni kwakho kwansuku zonke.
6. Zinakekele: Beka kuqala ukuzinakekela, kungaba ngokudla okunempilo, ukulala ngokwanele, noma izikhathi zokuphumula nokuzindla.
7. Gwema imicabango engemihle: Zama ukuhlonza imiqondo engalungile bese uyibeka esikhundleni sayo ngemicabango eyakhayo neyakhayo.
8. Zibandakanye emisebenzini yomphakathi: Ukuchitha isikhathi nabantu obathandayo nokuhlanganyela emisebenzini yokuxhumana nabantu kungasiza ukuphakamisa umoya wakho futhi kulethe injabulo eyengeziwe empilweni yakho.
9. Zibekele imigomo efinyelelekayo: Ukubeka imigomo engokoqobo nefinyelelekayo kungakusiza uhlale ugxilile futhi ugqugquzelekile, kube nengxenye emuzweni wokwaneliseka nenjabulo.
10. Yamukela ukuqiniseka: Hlakulela imicabango eyakhayo, funa ugqozi ezindabeni zokunqoba ubunzima, futhi ugxile ezintweni ezinhle ekuphileni kwakho.
Ngokulandela lawa macebiso futhi uzivumele ukuba uzwe ukudabuka ngaphandle kokuhlala kukho, ungakwazi ukubuyisela injabulo emisebenzini yakho yansuku zonke futhi uthole indlela eya enjabulweni. Khumbula, kubalulekile ukufuna usizo lochwepheshe uma ukudabuka kuqhubeka futhi kuba nomthelela omkhulu izinga lakho lempilo.
Indlela yokubhekana nokudabuka ngendlela enempilo nephumelelayo yenhlalakahle.
Ukudabuka kuwumuzwa wemvelo sonke esiba nawo esikhathini esithile ekuphileni kwethu. Kubalulekile ukwazi ukuthi singabhekana kanjani nakho ngendlela enempilo nephumelelayo ukuze siqinisekise inhlalakahle yethu engokomzwelo. Nawa amathiphu angu-10 okunciphisa ukudabuka:
- Zivumele ukuthi uzwe ukudabuka: Kuvamile ukuzizwa udangele ezimweni ezithile. Ukungayicindezeli imizwa yakho kuyisinyathelo sokuqala sokubhekana nayo.
- Yabelana ngemizwa yakho: Ukukhuluma ngokuthi yini ekukhathazayo nomngane noma nodokotela kungasiza ekwehliseni umthwalo ongokomzwelo owuthwele.
- Prakthiza ukubonga: Ukugxila kulokho okubongayo kungasiza ekuguquleni umbono wakho futhi kulethe okuhle okwengeziwe empilweni yakho.
- Prakthiza imisebenzi yokuphumula: Ukuzindla, i-yoga, noma ukuthatha isikhathi sokuphumula kungasiza ukuzola ingqondo yakho futhi kwehlise ukudabuka.
- Zivocavoce njalo: Ukuzivivinya umzimba kukhipha ama-endorphin, “amahomoni enjabulo,” angasiza ekuthuthukiseni imizwa yakho nokunciphisa ukudabuka.
- Iba nesimiso esinempilo: Ukulala ngokwanele, ukudla kahle, nokuhlala ungenawo amanzi kubalulekile ukuze ube nempilo enhle ngokomzwelo.
- Funa usizo lochwepheshe: Uma ukudabuka kuqhubeka futhi kuphazamisa impilo yakho yansuku zonke, ungangabazi ukufuna usizo kuchwepheshe wezempilo yengqondo.
- Zijwayeze ukuzizwela: Ziphathe ngomusa nangozwela, njengoba ubuyophatha umngane obhekene nesikhathi esinzima.
- Zibandakanye emisebenzini ekwenza ujabule: Yenza izinto ezikulethela injabulo nokwaneliseka, ngisho noma kuyinto elula njengokubuka ifilimu oyithandayo.
- Khumbula ukuthi ukudabuka kungokwesikhashana: Nakuba kungase kubonakale kunzima okwamanje, khumbula ukuthi ukudabuka kuwumzwelo wesikhashana futhi uzokwazi ukuwunqoba.
Ngokulandela lawa macebiso futhi unakekele impilo yakho engokomzwelo, uzobe ukulungele kangcono ukubhekana nokudabuka ngendlela enempilo nephumelelayo, ngaleyo ndlela uthuthukise inhlalakahle yakho.
Amathiphu angu-10 okunciphisa ukudabuka
Sonke, esikhathini esithile noma esigabeni esithile ekuphileni kwethu, sizwa ukudabuka. . Ngezinye izikhathi akunakwenzeka ukuthi ungazizwa, njengoba ezinye izenzakalo zemvelo zingase zibangele (ukulila, ukudabuka kwenhliziyo, ukuthutha indlu, njll.).
Nokho, ngezinye izikhathi ukudabuka kuyimbangela yendlela yethu yokucabanga noma yokuziphatha, ikakhulukazi lapho ihlala isikhathi eside.
Amathiphu okunqoba ukudabuka
Njengoba ukudabuka kuwumzwelo sonke esibhekana nawo, kulesi sihloko ngilungiselele uhlu lwawo amathiphu azokusiza ukuthi uyikhulule lapho ibonakala , qaphela imigqa elandelayo, njengoba ingase ibe usizo.
1. Khala uma kunesidingo
Sivame ukucabanga ukuthi akulungile ukukhala, ngoba akubonakali kahle emphakathini futhi kusenza sibukeke sibuthakathaka emehlweni abanye; Nokho, ezinye izifundo zibonisa lokho ukukhala kungaphumuza futhi kungasiza ukukhulula ama-endorphin , amahomoni ahlobene nenjabulo. Abanye ososayensi bathi ukukhala kwenza kusebenze isimiso sezinzwa esine-parasympathetic futhi kukusiza ukuba ululame ekucindezelekeni nasezintweni ezibuhlungu.
Akukhona mayelana nokuziphoqa ukuba ukhale, kodwa mayelana nokuzwa umzwelo ngaphandle kokuwugwema, njengoba lokhu kungase kuholele emphumeleni wokuphindaphinda futhi, ngenxa yalokho, ubuhlungu obukhulu. Ngaphezu kwalokho, ukukhala kuyilungele impilo yomzimba wakho, njengoba kusiza ekukhipheni ubuthi, ngokombono kaDkt. William Frey.
2. Yamukela ukudabuka
Njengoba ngishilo ephuzwini eledlule, ukugwema imizwa kungabangela umphumela wokuphindaphinda futhi ukwandise. Yingakho namuhla amamodeli e-psychotherapeutic azungeza ekwamukelweni kokuhlangenwe nakho aya ngokuya asetshenziswa Isibonelo salokhu ukwamukela kanye nokwelashwa kokuzibophezela, okuthi, uma ufuna ukwazi kabanzi mayelana nokujula, ungangena ujule kule ndlela yokusebenza esihlokweni esithi “Ukwelashwa Kokwamukela Nokuzibophezela (UMTHETHO): izimiso nezici”
Ukuzamukela kusho ukuziphatha ngothando nokubona ukubaluleka kwethu. Ukuqaphela ukuthi kumelwe sizithande, ngoba uma singazihloniphi, ukudabuka kungase kuqale. Uma ungathanda ukufunda okwengeziwe ngendlela yokwamukela ukudabuka, bheka isihloko esithi "Ukuzamukela: Amathiphu angu-5 Psychological Okufeza."
3. Thola inhloso yakho
Lapho singayitholi injongo ekuphileni kwethu, cishe sizizwa sidabukile futhi siphila esikhaleni esikhona. Indawo lapho singaboni khona ngokucacile ikusasa kanye asazani .
Ngakho-ke, ukuze ujabule futhi ulwele ukuthuthukiswa komuntu siqu, kuyadingeka sebenzela ukuzazi futhi uthole ukuthi yini esikhuthazayo. Le ndlela eya ezinhlosweni zethu yilapho injabulo yethu ilele khona.
4. Lwela izinjongo zakho
Ngakho-ke, ukulwela ukufinyelela imigomo kusisiza ukuba sinqobe ukudabuka futhi sijabulele inhlalakahle kakhudlwana, ngoba lapho sithintana nathi kanye nezifiso zethu, ukuzikhuthaza kwethu kuyanda .
Manje, lezi zifiso kufanele zibe ngokoqobo, futhi akufanele nje sibe nemigomo yesikhathi eside engqondweni, kodwa imigomo yesikhathi esifushane ibaluleke ngokufanayo ukusigcina siqhubeka kuyo yonke inqubo.
- Ungase ube nentshisekelo: ” Amathiphu ayi-10 okufeza izinjongo zakho "
5. Dlala imidlalo
Ukuvivinya umzimba kungenye yemisebenzi ethuthukisa kakhulu inhlalakahle yabantu. Akuyona nje impilo enempilo ohlelweni lwenhliziyo noma ukuthuthukisa ukubukeka komzimba, kodwa futhi ... ikhiqiza amakhemikhali ajabulisayo njenge-endorphin noma i-serotonin , ezihlotshaniswa nesimo esihle sengqondo kanye nempilo enhle engokomzwelo.
Ucwaningo lubonisa ukuthi imidlalo nokuvivinya umzimba kusisiza ukuba sijabule, sinciphise ukucindezeleka, futhi sithuthukise ukuzethemba kwethu. Esihlokweni esithi "Izinzuzo Eziyi-10 Zengqondo Zokuvivinya Umzimba," ungathola ulwazi olwengeziwe mayelana nalezi zinzuzo.
6. Phuma ngaphandle
Ucwaningo luphakamisa ukuthi ukuphuma ngaphandle kuyilungele impilo yengqondo. I-Vitamin D, egqugquzelwa ukukhanya kwelanga, ikhuthaza ukusebenza kwe-enzyme hydroxylase 2 (TPH2), okuyinto iguqula i-tryptophan ibe yi-serotonin ebuchosheni .
Olunye ucwaningo lubonisa ukuthi ukuphuma kubalulekile ezigulini ezinokucindezeleka, njengoba kukhiqiza ukuthuthuka okuphawulekayo ekululameni kwazo.
7. Yenza into oyithandayo
Noma ngabe ukufunda, ukubhukuda, noma ukudlala amakhadi, imisebenzi esiyijabulelayo ikhulula i-dopamine namanye ama-neurotransmitters amaningi ahlotshaniswa nenjabulo nenjabulo (ama-endorphin, i-serotonin, njll.). Imisebenzi esiyijabulela kakhulu isivumela ukuthi sithathe ikhefu futhi siyeke ukudabuka.
8. Hlanganyela
Uma ukuphuma nokwenza esikuthandayo kuhle, kungcono nakakhulu uma sikwenza emsebenzini. Ucwaningo luphakamisa ukuthi ukuzijabulisa nokuba nabangane kubalulekile empilweni yethu yengqondo Ukuhlangana nabantu abasha, ungavele uye ekilasini lendawo yangakini ye-yoga noma ijimu futhi ubone ukuthi ubenza kanjani abangani abasha.
9. Zijwayeze ukuqaphela
Ukucabangisisa kuwumkhuba waseMpumalanga osetshenziswe eminyakeni yamuva nje emikhakheni yezokwelapha neyengqondo ngenxa yezinzuzo zakho zempilo yengqondo. Sebenzisa ukuzindla njengendlela ozoba ngayo kulesi sikhathi samanje, wamukele okuhlangenwe nakho kwethu kwangaphakathi nangaphandle, thuthukisa ukuzazi, futhi thatha umqondo ongahluleli .
Ukuze ufunde ukuthi ungayenza kanjani i-Mindfulness, ungabamba iqhaza kwesinye sezifundo esizethula esihlokweni sethu esithi "Izifundo ezi-5 ezihamba phambili zokucabanga kanye nezinkundla zokucobelelana ngolwazi"
10. Iya kuchwepheshe
Uma usizi luhlala njalo futhi ungazi ukuthi ungasinqoba kanjani lesi simo, ungase udinge usizo olungokwengqondo ukuze unqobe lesi simo esibi. Baningi ochwepheshe abangakusiza uthuthukise inhlalakahle yakho. kanye nezinga lempilo.
- Ungase ube nentshisekelo kulokhu: "Izinzuzo eziyi-8 zokuya ekwelapheni kwengqondo"