Funda ukulawula uxinzelelo

Sonke siziva sinoxinzelelo ngamanye amaxesha. Yindlela eqhelekileyo nesempilweni yokuphendula okanye yokucela umngeni. Kodwa uxinzelelo oluqhubeka ngaphezulu kweeveki ezimbalwa lunokuchaphazela impilo yakho. Gcina uxinzelelo ekukuguliseni ngokufunda iindlela ezisempilweni zokukulawula.

FUNDA UKUQONDA UXinzelelo

Isinyathelo sokuqala ekulawuleni uxinzelelo luyalubona ebomini bakho. Wonke umntu uziva uxinzelelo ngendlela eyahlukileyo. Unokuba nomsindo okanye ucaphuke, ungalali, okanye uqaqanjelwe yintloko okanye isisu. Zithini iimpawu zakho zoxinzelelo? Nje ukuba wazi ukuba yeyiphi imiqondiso ekufuneka uyijongile, ungaqala ukuyilawula.

Zichonge iimeko ezibangela uxinezeleko. Oku kubizwa ngokuba ngoxinzelelo. Uxinzelelo lwakho lunokuba lusapho, isikolo, umsebenzi, ubudlelwane, imali, okanye iingxaki zempilo. Nje ukuba uqonde ukuba luvela phi uxinzelelo lwakho, unokuza neendlela zokujongana noxinzelelo lwakho.

KUPHEPHE UKUNCEDEKA KUXINEZELEKO

Xa uziva uxinezelekile, ungabuyela ekuziphatheni okungenampilo ukukunceda uphumle. Oku kunokubandakanya:

• Ukutya kakhulu
• Ukutshaya imidiza
• Ukusela utywala okanye ukusebenzisa iziyobisi
• Ukulala kakhulu okanye ukungalali ngokwaneleyo

Ezi ndlela zokuziphatha zinokukunceda uzive ungcono ekuqaleni, kodwa zinokukwenzakalisa ngaphezu kokuba zikunceda. Endaweni yoko, sebenzisa ezi ngcebiso zingezantsi ukufumana iindlela ezisempilweni zokunciphisa uxinzelelo lwakho.

FUMANA IBHASARI ZOKUXINYELA KWEZEMPILO

Zininzi iindlela eziphilileyo zokulawula uxinzelelo. Zama ezimbalwa kwaye ubone ukuba zeziphi ezisebenza ngcono kuwe.

• Zazi izinto ongenakuzitshintsha. Ukwamkela ukuba awukwazi ukutshintsha izinto ezithile kukuvumela ukuba uyeke kwaye ungacaphuki. Umzekelo, awungekhe uyitshintshe inyani yokuba kufuneka uqhube ngexesha lokubaleka. Kodwa unokujonga iindlela zokuphumla xa usendleleni, njengokumamela ipodcast okanye incwadi.
• Gwema iimeko ezixinzelelekileyo. Xa unako, zisuse kumthombo woxinzelelo. Umzekelo, ukuba usapho lwakho luyaxabana ngexesha leeholide, zinike umoya kwaye uphume uhambe uhambe okanye uqhube.
• Yenza umthambo. Ukufumana imisebenzi yomzimba yonke imihla yenye yezona ndlela zilula kunye nezona zilungileyo zokuhlangabezana noxinzelelo. Xa usenza umthambo, ingqondo yakho ikhupha imichiza ekwenza uzive wonwabile. Inokukunceda ukhulule amandla owakhelweyo okanye uxinzelelo. Fumana into oyithandayo, nokuba kukuhamba ngeenyawo, ngebhayisikile, ngebhola ethambileyo, ukuqubha, okanye ukudanisa, kwaye uyenze okungenani imizuzu engama-30 kwiintsuku ezininzi.
• Guqula imbono yakho. Zama ukuhlakulela isimo sengqondo esifanelekileyo kwimingeni. Unokwenza oku ngokutshintsha iingcinga ezingakhiyo ngezo zakhayo. Umzekelo, kunokuba ucinge, "Kutheni yonke into ihlala ingahambi kakuhle?" tshintsha le ngcinga, "Ndingafumana indlela yokugqitha kule." Ingabonakala inzima okanye iyisidenge ekuqaleni, kodwa ngokuziqhelanisa, unokufumana ukuba kuyanceda ukuguqula indlela ojonga ngayo.
• Yenza into oyithandayo. Xa uxinezeleko luphantsi, yenza into oyithandayo uyokunceda ekukuphakamiseni. Kungaba lula njengokufunda incwadi elungileyo, ukumamela umculo, ukubukela imovie oyithandayo, okanye ukutya isidlo sangokuhlwa kunye nomhlobo. Okanye, thatha umdlalo omtsha okanye iklasi. Nantoni na oyikhethayo, zama ukwenza okungenani into enye ngosuku elungiselelwe wena.
• Funda iindlela ezintsha zokuphumla. Ukuziqhelanisa neendlela zokuphumla yindlela elungileyo yokujongana noxinzelelo lwemihla ngemihla. Iindlela zokuphumla ziyanceda ukucothisa ukubetha kwentliziyo yakho kunye nokunciphisa uxinzelelo lwegazi. Zininzi iintlobo, ukusuka ekuphefumlweni okunzulu kunye nokucamngca ukuya kwiyoga kunye ne-tai chi. Thatha iklasi, okanye uzame ukufunda kwiincwadi, iividiyo, okanye kwimithombo ye-Intanethi.
• Nxibelelana nabantu obathandayo. Sukuvumela uxinzelelo lukuthintele ekuhlaleni. Ukuchitha ixesha nosapho kunye nabahlobo kunokukunceda uzive ungcono kwaye ulibale ngoxinzelelo lwakho. Ukuzityand 'igila kumhlobo kunokukunceda ukuba ucombulule iingxaki zakho.
• Lala ngokwaneleyo. Ukulala ubusuku obuhle kunokukunceda ucinge ngokucacileyo kwaye ube namandla amaninzi. Oku kuyakwenza lula ukusombulula naziphi na iingxaki ezikhulayo. Cwangcisa malunga neeyure ezisi-7 ukuya kwezi-9 busuku ngabunye.
• Gcina ukutya okusempilweni. Ukutya ukutya okusempilweni kunceda umzimba nengqondo yakho.Tsiba ukutya okuneswekile eninzi kunye nokulayisha kwimifuno, iziqhamo, ukutya okuziinkozo, i-fat-fat okanye i-nonfat yobisi, kunye neeprotheyini ezibuthathaka.
• Funda ukuthi hayi. Ukuba uxinzelelo lwakho lubangelwa kukuthatha kakhulu ekhaya okanye emsebenzini, funda ukuseta umda. Cela uncedo kwabanye xa ulufuna.

IZIXHOBO

Ukuba awukwazi ukulawula uxinzelelo ngokwakho, unokufuna ukuthetha nomboneleli wakho wezempilo. Okanye cinga ukubona ugqirha okanye umcebisi onokukunceda ufumane ezinye iindlela zokujongana noxinzelelo lwakho. Kuxhomekeka kwisizathu soxinzelelo lwakho, unokufumana ukuba kuyanceda ukujoyina iqela lenkxaso.

Uxinzelelo-ukulawula; Uxinzelelo-ukuqonda; Uxinzelelo -indlela zokuphumla

• Ukuzilolonga
• Ukuzifudumeza nokupholisa
• Uxinzelelo kunye noxinzelelo

U-Ahmed SM, uHershberger PJ, uLemkau JP. Iziphumo zengqondo nezengqondo kwezempilo. Ku: Rakel RE, Rakel DP, ii-eds. Incwadi yesikhokelo samayeza osapho. Umhla we-9. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 3.

I-American Academy yaBagqirha boSapho iwebhusayithi. Ukulawula uxinzelelo lwemihla ngemihla. familydoctor.org/stress-how-to-cope-better-with-lifes-challenges. Ukuhlaziywa kweDisemba 21, 2016. Ifikeleleke ngo-Okthobha u-15, 2018.

IZiko leSizwe lezeMpilo yeNgqondo iwebhusayithi. Izinto ezi-5 ekufuneka uzazi ngoxinzelelo. www.nimh.nih.gov/health/publications/stress/index.shtml. Kufumaneka ngo-Oktobha 15, 2018.