Ingcindezi yindlela engokwemvelo yokusabela komzimba ezimweni ezicindezelayo nezinselele zansuku zonke. Nokho, uma kuyekwa kungabhekwanga, kungabangela izinkinga ezihlukahlukene zempilo engokomzimba nengqondo. Kulesi sihloko, sizohlola izindlela eziyisithupha ezisebenzayo zokulawula ingcindezi nokugcina ukulingana ngokomzwelo. Ngokusebenzisa la masu, unganciphisa ukukhathazeka, uthuthukise izinga lakho lempilo, futhi wandise ikhono lakho lokubhekana nezimo ezicindezelayo ngendlela enempilo nangempumelelo.
Izindlela ezisebenzayo zokubhekana nokucindezeleka nokugcina ukulinganisela ngokomzwelo.
Ukulawula ukucindezeleka kubalulekile ukuze ugcine ukulinganisela ngokomzwelo kanye nempilo enhle yengqondo. Ukuphila ezweni eliya limatasa futhi elinenselele kungabangela ukukhathazeka nengcindezi, kodwa kukhona amasu asebenzayo angakusiza ukuba ubhekane nalezi zimo ngendlela ezolile futhi enokulinganisela.
Enye yezindlela eziphumelela kakhulu zokubhekana nokucindezeleka ukuzilolonga ukuzindla Ukuzindla njalo kusiza ukuthulisa ingqondo, ukunciphisa ukukhathazeka, futhi kuthuthukise ukucaca kwengqondo. Thatha imizuzu embalwa usuku ngalunye ukuze uhlale uthule, uphefumule ngokujulile, futhi ugxile kulesi sikhathi samanje.
Enye indlela ewusizo yokulawula ukucindezeleka ukuzilolonga ukuvivinya umzimba Zivocavoce njalo. Ukuzivocavoca umzimba kukhipha ama-endorphin, angamahomoni okuzizwa kahle, okusiza ukunciphisa ukukhathazeka nokucindezeleka. Thola umsebenzi owuthandayo, njengokuhamba, ukugijima, ukubhukuda, noma i-yoga.
Ngaphezu kwalokho, kubalulekile ukufunda ukusho musa uma kudingeka. Sivame ukuzithwalisa ngokweqile izibopho nezibopho, okungase kwenyuse amazinga ethu okucindezeleka. Yazi imikhawulo yakho futhi ungesabi ukwenqaba okuthile okungalimaza impilo yakho yomzwelo.
Gcina i-a ukudla okunempilo Ukudla okulinganiselayo nakho kubalulekile ekulawuleni ukucindezeleka. Ukudla okunothe izakhi ezifana nezithelo, imifino, okusanhlamvu, namaprotheni angenalutho kungasiza ukugcina umzimba wakho nengqondo kunempilo, kunikeze amandla engeziwe namandla okubhekana nezinselele zansuku zonke.
Enye indlela ephumelelayo yokulawula ukucindezeleka ukuzilolonga ukuphefumula okujulileUkuphefumula okujulile kusiza ukuthulisa isimiso sezinzwa, kunciphise ukungezwani kwemisipha, futhi kukhuthaze umuzwa wokuphumula. Beka eceleni imizuzu embalwa usuku ngalunye ukuze uzilolonge ukuphefumula, ukuhogela ujule ngamakhala akho futhi ukhiphe umoya kancane ngomlomo wakho.
Okokugcina, ungakhohlwa ukubaluleka kokunakekela impilo yakho impilo yengqondoFuna usizo kuchwepheshe wezempilo yengqondo, njengodokotela wezengqondo noma udokotela wengqondo, uma uzwa sengathi ukucindezeleka kuthinta kakhulu izinga lakho lempilo. Ungangabazi ukucela usizo futhi uzinakekele.
Ngokwamukela lezi zindlela ekuphileni kwakho kwansuku zonke, uzobe ukulungele kangcono ukubhekana nokucindezeleka futhi ugcine ukulinganisela ngokomzwelo, ukhuthaze impilo enempilo nejabulisayo.
Funda ngezigaba ezinhlanu zokucindezeleka nokuthi ungazikhomba kanjani ekuphileni kwakho kwansuku zonke.
Ukucindezeleka kuwukusabela okungokwemvelo komzimba ezimweni ezicindezelayo noma ezisongelayo. Ukuqonda izigaba ezinhlanu zokucindezeleka nokuzikhomba ekuphileni kwakho kwansuku zonke kungabaluleka ekulawuleni lesi simo ngempumelelo.
Isigaba sokuqala sokucindezeleka alamu, lapho umzimba ubona isisusa esicindezelayo futhi usabela ngokushesha. Kuleli qophelo, ungase uzizwe ucindezelekile, ukhathazekile, noma ucasuke. Isigaba sesibili sithi ukumelana, lapho umzimba uzama ukuzivumelanisa nesimo esicindezelayo. Lapha, ungase ube nezimpawu ezinjengokuqwasha, ikhanda elibuhlungu, noma izinkinga zokugaya ukudla.
Isigaba sesithathu yi ukukhathala, lapho umzimba ungasakwazi ukubhekana nokucindezeleka nezimpawu ziyaqina. Kuleli qophelo, kubalulekile ukufuna usizo lochwepheshe ukuze ugweme izinkinga ezimbi kakhulu. Isigaba sesine sithi ukululama, lapho umzimba uqala ukululama ekucindezelekeni futhi izimpawu ziqale ukuncipha.
Ekugcineni, isigaba sesihlanu yisona ukuzivumelanisa nezimo, lapho umzimba ufunda ukubhekana ngokuphumelelayo nezimo ezicindezelayo. Ukuhlonza ukuthi yisiphi isigaba sengcindezi okuso kungakusiza ukuthi usebenzise amasu afaneleka kakhulu okuphatha lesi simo.
Ukuze ulawule ngempumelelo ukucindezeleka, kunezindlela ezithile ezingasiza. Esinye sazo ukuzivocavoca njalo, okusiza ukunciphisa ukukhathazeka nokucindezeleka. Enye indlela ephumelelayo ukuzindla, okusiza ukuthulisa ingqondo nokunciphisa amazinga okucindezeleka.
Ukwengeza, kubalulekile ukugcina ukudla okunempilo, okunomsoco, njengoba ukudla okunomsoco kungasiza ukuqinisa umzimba nengqondo. Ukufuna ukusekelwa kubangane nomndeni kungase futhi kube isu eliphumelelayo lokubhekana nokucindezeleka.
Ukusebenzisa amasu anjengokuzivocavoca, ukuzindla, nokudla okunempilo, ungafunda ukubhekana ngokuphumelelayo nezimo ezicindezelayo futhi uthuthukise izinga lakho lokuphila.
Izindlela ezisebenzayo zokukhulula ukucindezeleka nokubuyisela ukulinganisela ngokomzwelo ngokushesha.
Ukulawula ukucindezeleka kubalulekile ukuze ugcine impilo enhle engokwengqondo nengokomzwelo. Lapho sizizwa sikhungathekile, kubalulekile ukuthola izindlela ezisebenzayo zokukhulula ukucindezeleka futhi ubuyisele ukulinganisela ngokomzwelo ngokushesha. Nazi izindlela ezi-6 ezisebenzayo:
1. Adonse umoya kakhulu: Ukuphefumula okujulile kuyindlela elula kodwa enamandla yokuthulisa ingqondo nokunciphisa ukucindezeleka. Lapho sizizwa sikhathazekile, sivame ukuphefumula kancane, okwandisa imizwa yokucindezeleka. Thatha imizuzu embalwa usuku ngalunye ukuze uphefumule ngokujulile, uhogele ngamakhala futhi ukhiphe ngomlomo wakho.
2. Yenza izivivinyo zomzimba: Ukuvivinya umzimba njalo kusiza ukukhulula ama-endorphin, izinto ezinomthwalo wemfanelo wokuthuthukisa umuzwa wenhlalakahle. Ngaphezu kwalokho, ukuvivinya umzimba kusiza ekunciphiseni amazinga e-cortisol, i-hormone yokucindezeleka.
3. Zijwayeze ukuzindla: Ukuzindla kuyindlela yakudala ehlose ukuthulisa ingqondo nokunciphisa ukukhathazeka. Beka eceleni imizuzu embalwa yosuku lwakho ukuze uzindle, ugxilise ukunaka kwakho kwamanje futhi udedele ukukhathazeka ngekusasa.
4. Yidla ukudla okunempilo: Ukudla okunomsoco, okunomsoco kusiza ukuqinisa amasosha omzimba futhi kunciphise imiphumela yokucindezeleka emzimbeni. Gwema ukudla ngokweqile ukudla okunoshukela namafutha agcwele, okungandisa imizwa yokucindezeleka.
5. Lala kahle: Ukulala kunendima ebalulekile ekubuyiseleni ukulinganisela ngokomzwelo. Qinisekisa ukuthi unendlela yokulala enempilo, uthola okungenani amahora angu-7 kuya kwangu-8 okulala ubusuku ngabunye.
6. Zijwayeze ukubonga: Ukuhlakulela ukubonga kuyindlela esebenzayo yokushintsha umbono wakho ezinseleleni zansuku zonke. Zinike isikhathi sokuzindla ngalokho okubonga ngakho, ngisho nasezikhathini ezinzima kakhulu.
Ngokufaka lezi zindlela empilweni yakho yansuku zonke, uzobe ukulungele kangcono ukubhekana nokucindezeleka futhi uphinde uthole ukulingana ngokomzwelo ngokushesha. Khumbula, kuvamile ukuthi uzizwe ukhungathekile ngezikhathi ezithile, kodwa kubalulekile ukuthola izindlela ezinempilo zokubhekana nokucindezeleka ukuze ulondoloze impilo yakho yengqondo.
Amasu amathathu asebenzayo okunciphisa ukucindezeleka ngokuphumelelayo.
Uma ubhekene namazinga aphezulu okucindezeleka empilweni yakho, kubalulekile ukuthola izindlela ezisebenzayo zokuyilawula ukuze uqiniseke ukuthi uphila kahle ngokwengqondo nangokomzimba. Kunamasu amaningana angakusiza ukwehlisa ukucindezeleka ngempumelelo. Nawa amasu amathathu angasiza kakhulu:
1. Prakthiza ukuphefumula okujulile: Ukuphefumula okujulile kuyindlela elula kodwa enamandla engasiza ukuthulisa ingqondo futhi uphumuze umzimba. Uma uzizwa ucindezelekile, thatha isikhashana ukugxila ekuphefumuleni kwakho. Hofuzela ujule ngekhala lakho, ubambe imizuzwana embalwa, bese ukhipha umoya kancane ngomlomo wakho. Phinda le nqubo izikhathi ezimbalwa ukuze uthulise izinzwa zakho futhi unciphise ukucindezeleka.
2. Zivocavoce njalo: Ukuzivocavoca kungenye yezindlela eziphumelela kakhulu zokunciphisa ukucindezeleka. Ukuzivocavoca umzimba kukhipha ama-endorphin, amakhemikhali asebuchosheni asebenza njengezidambisi zezinhlungu zemvelo futhi athuthukise isimo sakho sengqondo. Ngaphezu kwalokho, ukuzivocavoca kusiza ukunciphisa ukungezwani kwemisipha futhi kwandise imizwa yenhlalakahle. Ngakho-ke, beka eceleni isikhathi njalo sokuzivocavoca, kungaba ngokuhamba, ukugijima, i-yoga, nanoma yimuphi omunye umsebenzi owuthandayo.
3. Zijwayeze ukubonga: Ukuzijwayeza ukubonga kungasiza ukushintsha umbono wakho futhi kunciphise ukucindezeleka. Thatha imizuzu embalwa usuku ngalunye ucabange ngalokho okubonga ngakho. Lokhu kungasiza ukunciphisa ukukhathazeka futhi kwandise imizwa yenjabulo. Ukugcina ijenali yokubonga kungase futhi kube indlela enhle yokugxila ezintweni ezinhle ekuphileni, ngisho nangezikhathi ezinzima.
Ngokuhlanganisa lawa masu ohlelweni lwakho lwansuku zonke, uzobe uthatha izinyathelo ezibalulekile zokunciphisa ingcindezi nokuthuthukisa izinga lakho lempilo. Linga ngamasu ahlukene futhi uthole ukuthi yini ekusebenzela kangcono. Khumbula, kubalulekile ukuzinakekela futhi ubeke phambili inhlalakahle yakho engokwengqondo nengokomzimba.
Indlela Yokulawula Ukucindezeleka: Amasu Asebenzayo angu-6
Lawula ingcindezi Kubalulekile enhlalakahleni yakho, ukuthula kwengqondo, ngisho nempilo engokomzimba. Ukucindezeleka akubangeli nje ukungakhululeki nokucindezeleka; imiphumela yayo iyanqwabelana futhi ingaholela ezifweni ezihlukahlukene.
Ukucindezeleka kuwukusabela komzimba womzimba futhi uzizwa lapho uqaphela ukuthi izimfuno zakho (okufanele ukwenze, izibopho zakho) zidlula izinsiza zakho (izinto othembele kuzo ukubhekana nempilo yansuku zonke).
Ngigcizelela "isaziso." Ngokwesibonelo, ngaphambi kokuhlolwa kwezibalo, intombazane ingase izizwe izolile ngoba ayikubheki njengosongo, futhi umngane wayo angase azizwe ecindezelekile ngoba ecabanga ukuthi uzomiswa.
Ngakho-ke, akuyona into ehleliwe evela ezimweni zangaphandle (ukuhlolwa, umshado, umsebenzi), kodwa kuncike kulokho okukholelwayo nokuthi ucabanga ukuthi ungabhekana nesimo noma cha.
Ingabe zikhona izimo ezibangela ukucindezeleka okukhulu kunezinye?
Yebo, kunezimo ezinjengokulahlekelwa othandekayo, izinhlekelele zemvelo, noma izimo ezibalulekile zempilo (imishado, izivivinyo) ezibangela ukucindezeleka okukhulu kunezinye.
Nokho, imizwa nezinga lokucindezeleka okuzwayo kulezi zimo kuncike ekuchazeni kwakho.
Kungani abanye abantu behlukana benengcindezi eyengeziwe, kuyilapho abanye beqeda kalula? Kungenxa yezincazelo zabo; isibonelo, abanye bacabanga ukuthi "ngeke bamthole omunye umuntu," kanti abanye bacabanga ukuthi "kuhle ukuba ungashadile futhi."
Ungase uzithole usesimweni esicindezelayo ongeke ukwazi ukusishintsha, njengokunakekela umuntu othembele kuye noma ukuba nesimiso somsebenzi esinzima (futhi akukho ukukhetha kokushiya). Kulezi zimo, uzodinga ukusebenzisa amasu okuhumusha kabusha ezimweni, esizoxoxa ngazo kamuva.
Uma uhlushwa ukucindezeleka isikhathi eside, kungaba nemiphumela engemihle empilweni yakho engokomzimba nengqondo, ubudlelwano bakho bezenhlalo nasemsebenzini: i-tachycardia, umfutho wegazi ophakeme, ukungabi naso isinyathelo, ukungabi namandla, induna, isifo sikashukela, ukuntula ugqozi, ulaka, ukukhiqiza kancane, ukulova nokunye okuningi.
Ukucindezeleka okuhle nokucindezeleka okubi
Isibonelo, uma ubhala umbiko futhi uzizwe ukhululeke kakhulu (okuphambene nengcindezi), uzobe upholile futhi uthathe amahora ukuqeda. Ngakho-ke, kunezinhlobo ezimbili zokucindezeleka:
-O engemihle okubangela ukuthi umzimba usebenze ngokweqile lapho ubhekene nezimo zangaphandle, uphile isikhathi eside. Yilokhu okubizwa ngokuthi "ukucindezeleka" futhi, emhlabeni wochwepheshe/wezempilo, "ukukhathazeka."
-O okuhle , okunikeza amandla nokusebenza okudingekayo ukuze kunqobe izimfuno zesimo, ezaziwa ngokuthi “ama-eustresses”.
Uma ufunda lesi sihloko, cishe uzwa eyokuqala, okungukuthi, ukucindezeleka okubi noma ukucindezeleka.
Ngokufanelekile, ufinyelela kulokho okwaziwa “njengendawo yakho yokusebenza efanele”; iphuzu lapho amakhono akho ehambisana nezidingo zomsebenzi.
Isibonelo, uma umusha emsebenzini wakho, kungase kwenzeke izimo ezintathu:
1-Ucelwa ukuthi wenze umbiko emahoreni amabili: uzobe usuphumile ekujuleni kwakho ngoba awukayazi inkampani yakho entsha, imisebenzi yakho, indlela yokusebenza, njll. Cishe ungacindezelwa: isimo i-hyperactivation .
Lezi yizimo okuzomele ubhekane nazo empilweni yakho, kodwa ukuzizwa ucindezelekile kuzoncika kuwena kanye nendlela obhekana ngayo naleso simo. Uzofunda okwengeziwe ngalokhu ngokuhamba kwesikhathi.
2 – Ucelwa ukuthi uthumele umbiko engakapheli amasonto amabili, ongaphakathi komncintiswano wakho wamanje. Uzokwazi ukusingatha lesi simo ngokwenza kusebenze okufanele: yokusebenza kahle .
3-Bakucela ukuthi uhlanze amatafula. Uba nesithukuthezi futhi awukhuthazwa: ukuphumula .
Indlela yokulawula ukucindezeleka?
Amasu engizokwabelana nawe abaluleke ngokulinganayo, kodwa ngizowachaza ngendlela ezokwenza kube lula ukuwaqonda. Akunzima, ngokuphambene.
– Thola izimo ezidala ingcindezi
Amasu okufunda nokuthi yikuphi ukucindezeleka kukhulu, kodwa ngeke kusize uma ungazi ukuthi yiziphi izimo empilweni yakho nokuthi yiziphi izincazelo eziholela ekucindezelekeni.
Uma ubhekene nokucindezeleka okukhulu, ungase ube matasa futhi ucindezeleke kangangokuthi awucabangi ukuthi kwenzeka kuphi futhi kanjani. Kodwa-ke, ukuthatha ikhefu nokuzindla ngomthombo wokucindezeleka kwakho kubalulekile: ukuhlolwa okubalulekile, ubudlelwano bomuntu siqu, isibopho, njll.
Ukubona izinto ezikukhathazayo empilweni yakho kuzoba yisinyathelo sokuqala sokuya enhlanganweni nasesenzweni. Khomba izimo ezidala ingcindezi futhi ucabange ngendlela ozichaza ngayo. Zibuze: Ingabe lesi isimo esiwumgomo? Ingabe incazelo yami yokucindezeleka incike kukho? Ngingakwazi yini ukucabanga enye indlela yokugwema ukubona lokhu njengokucindezela?
Uma wazi ukuthi yiziphi izimo ezibangela ingcindezi, unezinketho ezintathu eziyinhloko:
- Chaza kabusha isimo : Zibuze ukuthi ngabe isimo sibucayi kangako. Yini embi kakhulu engenzeka? Ingabe lokhu kuyakhula? Ngingakwazi ukuthatha kancane?
- Gwema isimo : Ezimweni ezithile, njengempi noma ukuhlukunyezwa ngokomzimba/ngokwengqondo, kuyodingeka ukugwema isimo. Lokhu ngeke kwenzeke uma umsebenzi, umndeni, noma izingane kubangela ukucindezeleka.
- Xazulula inkinga : Imayelana nokuxazulula inkinga edala ingcindezi. Isibonelo, uma ukuba nendlu engcolile nengcolile kubangela ukucindezeleka, kungaxazululwa ngokuyihlanza njalo ezinsukwini ezimbalwa. Uma ungenawo amakhono okuphatha umsebenzi wakho, lokhu kungaxazululwa ngokufunda okudingekayo.
- Amasu okuphatha isikhathi
Ukucindezeleka kuvame ukuvela ngoba kufanele senze izinto eziningi futhi sikholelwa ukuthi asinaso isikhathi sokuzenza zonke, ngaleyo ndlela kusenze sizizwe singalawuleki. Kodwa-ke, uma ulawula kahle ingcindezi, uzoba nesikhathi sayo yonke into futhi ungagcini nje ngokugcina isikhathi kodwa futhi uphumelele kakhudlwana, uphumelele, futhi udale.
Amanye amathiphu okuphatha isikhathi:
- I-Semper uhlelo : Bhala uhlu lwemisebenzi okufanele uyenze phakathi nosuku.
- I-imeyili ichitha isikhathi esiningi: yibuke kanye ekuseni nakanye ntambama .
- Uma usebenza, cisha i-smartphone / umakhalekhukhwini wakho .
- Sebenzisa Umthetho kaParkinson ; beka imikhawulo yokuqeda imisebenzi, hlela isikhathi esincane sokusebenza ngokushesha, ungathathi umsebenzi uye ekhaya...
- Beka phambili okubaluleke kakhulu nokubalulekile ukuqeda.
- Uma ungakwazi, cela usizo noma ukuthuma kwabanye abantu.
- Yehlisa izimfuno futhi udale izinsiza
-Eyodwa ukufunwa Noma yini edinga umzamo womzimba noma wengqondo futhi ihlotshaniswa nezindleko zomzimba noma zengqondo. Isibonelo, ukunakekelwa kwezingane, umsebenzi okufanele wenziwe, izibopho, njll.
-Eyodwa insiza Kuyinto ekusiza ukufeza izinhloso zakho futhi wehlise izimfuno. Kukhona izinsiza zomuntu siqu (ukuzethemba, ukuba nethemba, kanye nokusebenza kahle), izinsiza zomphakathi (umndeni, abangani, njll.), kanye nezinsiza zomnotho.
Kuyoba kuhle ukulawula ukucindezeleka kwakho:
- Yehlisa izimfuno : ukungasebenzi kakhulu, ukubeka imigomo kusenesikhathi, ukuba nesikhathi esengeziwe samahhala…
- Dala izinsiza : yenza abangane, yakha ubudlelwano obuhle nomndeni, yonga imali nyanga zonke…
- Sebenzisa amasu okubhekana nesimo esihle
Amasu okubhekana nawo ukuziphatha esikusebenzisayo ukuze sibhekane nezimfuno, izinkinga, nezigigaba zempilo. Ziningi, kanti ezinye zinhle kakhulu kunezinye. Nawa engiphakamisa ukuthi uwathathe ukuze unciphise ingcindezi engemihle:
- Ukuziphatha okusebenzayo : indlela esebenzayo yokuziphatha, ngokuphambene nokuphinda wenze okuthile, lapho wenza ngokusuka kwakho.
- Okuzenzakalelayo - umthethonqubo : ikhono lokuqaphela ukuziphatha komuntu siqu, ukuhlela kanye nokukwazi ukulawula ukusabela okuholela emiphumeleni emibi.
- Ukuqondisa umgomo : yikhono lokuzibekela imigomo futhi uphikelele ekuyifinyeleleni.
- Gxila ekunyusweni : Imayelana nokunaka imiphumela emihle ongayizuza, imiklomelo, ukukhula, kanye nenqubekela phambili.
- Gxila esenzweni : Isu lokubhekana nesenzo eligxile esenzweni lisekelwe ekuthatheni isinyathelo sokuxazulula izinkinga ezibangela ingcindezi. Ukugxila kulokho okudingeka ukwenze ukuze uxazulule ukucindezeleka kuzokusiza ukukuxazulula, inqobo nje uma uthatha isinyathelo. Kunalokho, lapho okuthile kungaxazululeki (njengokufa kothile), kungcono ukugxila emicabangweni yakho (gwema imicabango engalungile futhi ucabange kahle kakhudlwana).
– Thatha ikhefu futhi uphile ngendlela enempilo
Ukuhlala umatasa nokusebenza ngaphandle kokuthatha ikhefu akukuhle futhi kuzoba kubi ekukhiqizeni kwakho nempilo yakho.
Beka eceleni okungenani ihora ngosuku ukuze uphumule futhi wenze noma yimuphi umsebenzi owuthandayo. Eminye imisebenzi ezokusiza ukwehlisa ingcindezi ihlanganisa:
- Nxulumana
- Yamukela ukudla okunempilo.
- Zivocavoce njalo.
- Yehlisa ushukela ne-caffeine.
- Gwema utshwala, ugwayi nezinye izidakamizwa.
- Lala ngokwanele ukuze uzizwe uphumule.
- Zijwayeze izindlela zokuphumula
Amasu okuphumula azokusiza ukuthi uqaphele ukuthi yini ebangela ukucindezeleka, ubhekane kangcono nezimo ezicindezelayo, futhi uzizwe ukhululekile futhi, ngakho-ke, ukhululekile.
Lokhu kufaka phakathi ukuzindla, ukuphumula kwemisipha okuqhubekayo, ukuphumula kwe-autogenic, ukucabangela, nokubona ngeso lengqondo. Vakashela lesi sihloko ukuze ufunde ukuthi ungazijwayeza kanjani.