Izibonelelo ezili-12 eziSekwe kwiNzululwazi yokuCamngca

Umxholo

• 1. Kunciphisa uxinzelelo
• 2. Ukulawula uxinzelelo
• 3. Ukukhuthaza impilo yeemvakalelo
• 4. Ukuphucula ukuziqonda kwakho
• 5. Yolula ubude bexesha lokujonga
• 6. Ngamana kunciphisa ukulahleka kwememori enxulumene nobudala
• 7. Unako ukuvelisa ububele
• 8. Ngamana unokunceda ukulwa neziyobisi
• 9. Ukuphucula ukulala
• 10. Inceda ukulawula iintlungu
• 11.Inganciphisa uxinzelelo lwegazi
• 12. Iyafikeleleka naphi na
• Umgca wezantsi

Ukucamngca yinkqubo yesiqhelo yokuqeqesha ingqondo yakho ukuba ijolise kwaye ithumele kwakhona iingcinga zakho.

Ukuthandwa kokucamngca kuyanda njengoko abantu abaninzi befumana izibonelelo ezininzi zezempilo.

Ungayisebenzisa ukwandisa ulwazi lwakho ngawe kunye nendawo ekungqongileyo. Abantu abaninzi bacinga ngayo njengendlela yokunciphisa uxinzelelo kunye nokuphuhlisa uxinzelelo.

Abantu bakwasebenzisa ukuziqhelanisa nokuphucula ezinye iindlela zokunceda kunye neemvakalelo, ezinje ngemeko elungileyo kunye nembono, ukuzeyisa, iipateni zokulala ezisempilweni, kunye nokunyusa iintlungu.

Eli nqaku liphonononge izibonelelo zempilo ezili-12 zokucamngca.

1. Kunciphisa uxinzelelo

Ukunciphisa uxinzelelo sesinye sezizathu eziqhelekileyo zokuba abantu bazame ukucamngca.

Olunye uphononongo luqukumbele ukuba ukucamngca kuhlala kufikelela kwigama laso lokunciphisa uxinzelelo ().

Ngokwesiqhelo, uxinzelelo lwengqondo kunye nomzimba kubangela ukonyuka kwamanqanaba oxinzelelo lwehortis cortisol. Oku kuvelisa uninzi lweziphumo ezinobungozi zoxinzelelo, njengokukhutshwa kweekhemikhali ezivuthayo ezibizwa ngokuba zii-cytokines.

Ezi ziphumo zinokuphazamisa ukulala, zikhuthaze uxinzelelo kunye noxinzelelo, zonyuse uxinzelelo lwegazi, kwaye zenze igalelo ekudinweni nasekucingeni okunamafu.

Kwisifundo seveki ye-8, isitayile sokucamngca esibizwa ngokuba "kukucamngca kwengqondo" kunciphise impendulo yokuvuvukala okubangelwa luxinzelelo (2).

Ngaphaya koko, uphando lubonakalisile ukuba ukucamngca kungaphucula neempawu zeemeko ezinxulumene noxinzelelo, kubandakanya isifo samathumbu esinganyangekiyo, uxinzelelo lwasemva koxinzelelo, kunye nefibromyalgia (3,,).

Iindlela ezininzi zokucamngca zinokunceda ukunciphisa uxinzelelo. Ukucamngca ngokufanayo kunokunciphisa iimpawu kubantu abaneemeko zonyango ezibangelwa luxinzelelo.

2. Ukulawula uxinzelelo

Ukucamngca kunokunciphisa amanqanaba oxinzelelo, aguqulela kuxinzelelo oluncinci.

Uhlalutyo lweemeta kubandakanya abantu abadala abamalunga ne-1,300 bafumanise ukuba ukucamngca kunokunciphisa uxinzelelo. Ngokukodwa, le mpembelelo yayiyeyona yomeleleyo kwabo banamanqanaba aphezulu oxinzelelo ().

Kwakhona, olunye uphononongo lufumanise ukuba iiveki ezisi-8 zokucamngca ngengqondo zanceda ukunciphisa iimpawu zoxinzelelo kubantu abanengxaki yoxinzelelo ngokubanzi, kunye nokwanda kweengxelo ezizezakho kunye nokuphucula ukuphinda uxinzelelo kunye nokujamelana ().

Olunye uphononongo kubantu abangama-47 abaneentlungu ezingapheliyo bafumanisa ukuba ukugqiba inkqubo yokucamngca yeeveki ezisi-8 kukhokelele kuphuculo olubonakalayo kuxinzelelo, unxunguphalo kunye nentlungu ngaphezulu konyaka omnye ().

Ngaphezulu, olunye uphando lubonisa ukuba iindlela ezahlukeneyo zokucinga kunye nokucamngca kunokunciphisa amanqanaba oxinzelelo ().

Umzekelo, iyoga ibonakalisiwe ukunceda abantu ukunciphisa uxinzelelo. Oku kunokwenzeka ngenxa yezibonelelo kuzo zombini iindlela zokucamngca kunye nokusebenza komzimba ().

Ukucamngca kunokunceda ukulawula uxinzelelo olunxulumene nomsebenzi. Olunye uphononongo lufumanise ukuba abasebenzi abasebenzisa i-app yokucamngca ngengqondo kwiiveki ezisibhozo bafumana amava okuphucula impilo kunye nokunciphisa uxinzelelo kunye noxinzelelo lomsebenzi, xa kuthelekiswa nalawo akwiqela lolawulo ().

Ukucamngca ngesiqhelo kunokunceda ukunciphisa uxinzelelo kunye nokuphucula ukuphinda uxinzelelo kunye nezakhono zokujamelana.

3. Ukukhuthaza impilo yeemvakalelo

Ezinye iindlela zokucamngca zinokukhokelela ekuphuculweni komntu kunye nembono elungileyo ngobomi.

Umzekelo, olunye uphononongo lonyango olunikwe abantu abadala abangaphezu kwama-3 500 lafumanisa ukuba ukucamngca ngengqondo kuphucule iimpawu zoxinzelelo ().

Kwangokunjalo, uphononongo lwezifundo ezili-18 lubonise ukuba abantu abafumana unyango lokucamngca banamava ezimpawu ezincitshisiweyo zoxinzelelo, xa kuthelekiswa nezo zeqela lolawulo ().

Olunye uphononongo lufumanise ukuba abantu abagqibe umthambo wokucamngca bafumana iingcinga ezimbalwa ezingalunganga ekuphenduleni ukujonga imifanekiso engalunganga, xa kuthelekiswa nalabo bakwiqela lolawulo ().

Ngapha koko, iikhemikhali ezivuthayo ezibizwa ngokuba zii-cytokines, ezikhutshwa ngokuphendula kuxinzelelo, zinokuchaphazela imeko, ekhokelela kuxinzelelo. Uphengululo lwezifundo ezininzi lubonisa ukuba ukucamngca kunganciphisa nokudakumba ngokunciphisa amanqanaba ala machiza ().

Ezinye iindlela zokucamngca zinokuphucula uxinzelelo kunye nokunciphisa iingcinga ezimbi. Inokunciphisa amanqanaba ecytokines ezivuthayo, ezinokuthi zibe negalelo kuxinzelelo.

4. Ukuphucula ukuziqonda kwakho

Ezinye iindlela zokucamngca zinokukunceda uhlakulele ukuqonda okunamandla ngokwakho, kukuncede ukuba ukhule ube ngowakho uqobo.

Umzekelo, ukucamngca ngokwakho kunokujolisa ekukuncedeni ukhule uziqonde ngakumbi kunye nendlela onxibelelana ngayo nabo bakungqongileyo.

Ezinye iifom zikufundisa ukuba uqaphele iingcinga ezinokuba yingozi okanye zokoyise. Umbono kukuba njengoko ufumana ulwazi oluthe kratya malunga neendlela zakho zokucinga, ungazihambisa kwiipateni ezakhayo ngakumbi (,,).

Olunye uphononongo lwezifundo ezingama-27 lubonise ukuba ukuziqhelanisa ne-tai chi kunokunxulunyaniswa nokuzilolonga okuphuculweyo, eli ligama elisetyenziselwa ukuchaza inkolelo yomntu kwisikhundla sakhe okanye kwisakhono sokoyisa imiceli mngeni ().

Kwesinye isifundo, abantu abadala abali-153 abasebenzisa i-app yokucamngca ngengqondo kwiiveki ezi-2 abanamava okuncitshiswa kwesizungu kunye nokonyuka koqhakamshelwano kwezentlalo ngokuthelekiswa neqela elilawulayo ().

Ukongeza, amava kucamngco anokuhlakulela ngakumbi izakhono zokusombulula iingxaki ().

Ukuzibuza kunye neendlela ezinxulumene nokucamngca kunokukunceda "uzazi wena." Esi inokuba sisiqalo sokwenza ezinye iinguqu ezintle.

5. Yolula ubude bexesha lokujonga

Ukugxininisa kugxilwe kufana nokuphakamisa ubunzima ngexesha lakho lokujonga. Inceda ukonyusa amandla kunye nokunyamezela kwengqwalaselo yakho.

Umzekelo, olunye uphononongo lufumanise ukuba abantu abaphulaphule ikhasethi yokucamngca banamava aphuculweyo kunye nokuchaneka ngelixa begqibezela umsebenzi, xa kuthelekiswa nabo bakwiqela lolawulo ().

Isifundo esifanayo sibonise ukuba abantu abaqhuba rhoqo ukucamngca benza ngcono kwimisebenzi ebonakalayo kwaye babenomdla omkhulu kunaleyo ingenamava okucamngca ().

Ngaphaya koko, uphononongo olunye lwagqiba kwelokuba ukucamngca kungade kuguqule iipateni kwingqondo ezinegalelo ekubhaduleni kwengqondo, ekukhathazekeni nasekuqwalaselweni gwenxa ().

Kwanokucamngca ixesha elifutshane suku ngalunye kunokukunceda. Olunye uphononongo lufumanise ukuba ukucamngca ngemizuzu ye-13 yonke imihla yokuphucula ingqalelo kunye nememori emva kweeveki ze-8 ().

Iindidi ezininzi zokucamngca zinokwakha amandla akho okuhambisa kwakhona kunye nokugcina ingqalelo.

6. Ngamana kunciphisa ukulahleka kwememori enxulumene nobudala

Ukuphuculwa kwengqwalaselo kunye nokucaca kokucinga kunokunceda ukugcina ingqondo yakho isencinci.

I-Kirtan Kriya yindlela yokucamngca edibanisa imantra okanye ukucula nokuphindaphinda iminwe ukugxila kwiingcinga zakho. Izifundo zabantu abanokulahleka kwememori enxulumene nobudala zibonise ukuba kuphucula ukusebenza kovavanyo lwe-neuropsychological ().

Ngaphaya koko, uphononongo lufumene ubungqina bokuqala bokuba iindlela zokucamngca ezininzi zinokunyusa ingqalelo, inkumbulo kunye nokukhawuleza kwengqondo kumavolontiya amadala ().

Ukongeza ekulweni ukulahleka kwememori okuhambelana nobudala obuqhelekileyo, ukucamngca kuya kuthi okungenani kuphucule inkumbulo kwizigulana ezinesifo sengqondo esixhalabisayo. Inokunceda nasekulawuleni uxinzelelo kunye nokuphucula indlela yokujongana nabantu abakhathalela amalungu osapho abanesifo sengqondo esixhalabisayo (,).

Ujoliso oluphuculweyo onokulufumana ngokucamngca rhoqo kunokunyusa inkumbulo yakho kunye nokucaca kwengqondo. Ezi zibonelelo zinokunceda ukulwa ukulahleka kwememori enxulumene nobudala kunye nesifo sengqondo esixhalabisayo.

7. Unako ukuvelisa ububele

Ezinye iintlobo zokucamngca zinokunyusa ngakumbi iimvakalelo kunye nezenzo ezilungileyo kuwe nakwabanye.

I-Metta, uhlobo lokucamngca okwaziwa njengokucamngca ngobubele bothando, luqala ngokuphuhlisa iingcinga ezintle kunye neemvakalelo kuwe.

Ngokuziqhelanisa, abantu bafunda ukwandisa obu bubele noxolelo ngaphandle, kuqala kubahlobo, emva koko babazane, kwaye ekugqibeleni babe ziintshaba.

Uhlalutyo lweemeta lwezifundo ezingama-22 kule ndlela yokucamngca lubonakalise amandla alo okunyusa imfesane yabantu kubo nakwabanye ().

Olunye uphononongo kubantu abadala abali-100 abelwa ngokungacwangciswanga kwinkqubo ebandakanya ukucamngca ngobubele bothando kwafumanisa ukuba ezi zibonelelo zixhomekeke kwidosi.

Ngamanye amagama, ixesha elininzi abantu abalichithe kwinkqubo yokucamngca ngemetta yeveki, kokukhona beziva kakuhle (31).

Olunye uphononongo lwabafundi beekholeji ezingama-50 lubonakalise ukuba ukucamngca ngemetta amaxesha ama-3 ngeveki kuphuculwe iimvakalelo ezilungileyo, unxibelelwano phakathi kwabantu, kunye nokuqonda kwabanye emva kweeveki ezi-4 ().

Ezi zibonelelo zikwabonakala ngathi ziyaqokelela ekuhambeni kwexesha kunye nokucamngca ngobubele bothando ().

I-Metta, okanye ukucamngca ngobubele bothando, ngumkhwa wokukhulisa iimvakalelo ezintle, kuqala kuwe nakwabanye. I-Metta yonyusa ukuzithemba, uvelwano, kunye nokuziphatha ngovelwano kwabanye.

8. Ngamana unokunceda ukulwa neziyobisi

Ingqeqesho yengqondo onokuthi uyiphucule ngokucamngca inokukunceda uphule ukuxhomekeka ngokwandisa ukuzibamba kunye nokwazisa ngezizathu zokuziphatha gwenxa ().

Uphando lubonakalisile ukuba ukucamngca kunokunceda abantu bafunde ukubuyisela ingqalelo yabo, ukulawula iimvakalelo zabo kunye nefuthe labo, kwaye bandise ukuqonda kwabo oonobangela ababangele ukuba (,).

Olunye uphononongo kubantu abangama-60 abafumana unyango lokusetyenziswa gwenxa kotywala bafumanisa ukuba ukuziqhelanisa nokucamngca okunxibeleleneyo kunxulunyaniswa namanqanaba asezantsi oxinzelelo, uxinzelelo lwengqondo, ukuthanda utywala, kunye nokusetyenziswa kotywala emva kweenyanga ezintathu ().

Ukucamngca kunokukunceda ulawule ukuthanda ukutya. Uphengululo lwezifundo ezili-14 olufumene ukucamngca ngengqondo kuncede abathathi-nxaxheba ukunciphisa imvakalelo kunye nokuzinkcinkca ngokutya ().

Ukucamngca kuphuhlisa ulwazi lwengqondo kwaye kunokukunceda ulawule okubangela iimpembelelo ezingafunekiyo. Oku kunokukunceda ukuba uphinde uchache kumlutha, ulawule ukutya okungenampilo, kwaye uqondise eminye imikhwa engafunekiyo.

9. Ukuphucula ukulala

Phantse isiqingatha sabantu baya kulwa nokulala ngexesha elithile.

Olunye uphononongo luthelekise iinkqubo zokucamngca ezisekwe engqondweni kwaye wafumanisa ukuba abantu abacamngce bahlala ixesha elide kwaye baphucule ubuzaza, xa kuthelekiswa nabo babenemeko yolawulo olungazinzanga (39).

Ukuba nesakhono sokucamngca kunokukunceda ulawule okanye uqondise kwakhona umdyarho okanye iingcinga ezibalekayo ezihlala zikhokelela kukungalali.

Ukongeza, inokunceda ukukhulula umzimba wakho, ikhulule uxinzelelo kwaye ikubeke kwimeko yoxolo apho kunokwenzeka ukuba ulale.

Iindlela ezahlukeneyo zokucamngca zinokukunceda uphumle kwaye ulawule iingcinga ezibalekayo ezinokuphazamisa ukulala. Oku kunokunciphisa ixesha elithathayo ukulala kunye nokunyusa umgangatho wokulala.

10. Inceda ukulawula iintlungu

Ukuqonda kwakho kwentlungu kudityaniswe nemeko yengqondo yakho, kwaye inokuphakanyiswa kwiimeko zoxinzelelo.

Olunye uphando lubonisa ukuba ukufaka ukucamngca kwisiqhelo sakho kunokuba luncedo ekulawuleni iintlungu.

Umzekelo, olunye uphononongo lwezifundo ezingama-38 zagqiba kwelokuba ukucamngca ngengqondo kunokunciphisa iintlungu, kuphuculwe umgangatho wobomi, kunye nokunciphisa iimpawu zoxinzelelo kubantu abaneentlungu ezingapheliyo ().

Uhlalutyo olukhulu lweemeta olubhalisa phantse abathathi-nxaxheba abangama-3,500 bagqiba kwelokuba ukucamngca kunxulunyaniswa nokwehla kwentlungu ().

Abacamngca kunye nabangengomcamngci bafumana izizathu ezifanayo zentlungu, kodwa abacamngca babonisa amandla amakhulu okujamelana nentlungu kwaye bafumana nokuncipha kwentlungu.

Ukucamngca kunokunciphisa imbono yentlungu kwingqondo. Oku kunokunceda ukunyanga iintlungu ezingapheliyo xa kusetyenziselwa ukongeza ukhathalelo lonyango okanye unyango lomzimba.

11.Inganciphisa uxinzelelo lwegazi

Ukucamngca kunokuphucula impilo yomzimba ngokunciphisa uxinzelelo entliziyweni.

Ixesha elingaphezulu, uxinzelelo lwegazi oluphezulu lwenza ukuba intliziyo isebenze nzima ukupompa igazi, oko kunokukhokelela ekusebenzeni kakubi kwentliziyo.

Uxinzelelo lwegazi oluphezulu lunegalelo kwi-atherosclerosis, okanye ukunciphisa imithambo yegazi, enokuthi ikhokelele ekuhlaselweni sisifo sentliziyo kunye nokubetha.

Uhlalutyo lweemeta lwezifundo ezili-12 ezibhalisa abathathi-nxaxheba abali-1000 lafumanisa ukuba ukucamngca kunceda ukunciphisa uxinzelelo lwegazi. Oku bekusebenza ngakumbi phakathi kwamavolontiya amadala kunye nabo babenoxinzelelo lwegazi oluphezulu ngaphambi kwesifundo ().

Olunye uphononongo luqukumbele ukuba iintlobo ezininzi zokucamngca zivelise ukuphucuka okufanayo kuxinzelelo lwegazi ().

Ngokwengxenye, ukucamngca kubonakala kulawula uxinzelelo lwegazi ngokuyekisa iimpawu zemithambo-luvo ezilungelelanisa ukusebenza kwentliziyo, uxinzelelo lomthambo wegazi, kunye nempendulo "yokulwa-okanye-yokubaleka" eyonyusa ukuphapha kwiimeko zoxinzelelo ().

Uxinzelelo lwegazi luyancipha kungekuphela ngexesha lokucamngca kodwa nangaphezulu kwexesha kubantu abacamngca rhoqo. Oku kunokunciphisa uxinzelelo entliziyweni nakwimithambo, kunceda ukuthintela isifo sentliziyo.

12. Iyafikeleleka naphi na

Abantu baziqhelanisa neendlela ezahlukeneyo zokucamngca, uninzi lwazo olungadingi zixhobo ezizodwa okanye indawo. Unokuziqhelanisa nemizuzu embalwa mihla le.

Ukuba ufuna ukuqala ukucamngca, zama ukukhetha indlela yokucamngca esekwe kwinto ofuna ukuphuma kuyo.

Zimbini iindlela eziphambili zokucamngca:

• Ukugxininisa ekuqwalaseleni. Olu hlobo lujolisa ingqalelo kwinto enye, ingcinga, isandi, okanye umbono. Igxininisa ukukhupha ingqondo yakho kweziphazamiso. Ukucamngca kunokujolisa ekuphefumlweni, kwimantra, okanye kwisandi sokuthomalalisa.
• Ukucamngca ngokuvulekileyo. Esi sitayile sikhuthaza ukwazisa ngokubanzi ngayo yonke imiba yendalo esingqongileyo, uqeqesho lokucinga, kunye nokuziva ngokwakho. Inokubandakanya ukwazi iingcinga ezicinezelweyo, iimvakalelo, okanye iminqweno.

Ukufumanisa ukuba zeziphi iindlela ozithandayo, jonga iintlobo zokuzonwabisa zasimahla, ezikhokelwayo ezinikezelwa yiYunivesithi yaseCalifornia Los Angeles. Yindlela esemagqabini yokuzama iindlela ezahlukeneyo kwaye ufumane enye ekufaneleyo.

Ukuba imeko yakho yesiqhelo yomsebenzi kunye nekhaya ayikuvumeli ukungaguquguquki, ixesha elithe cwaka lodwa, cinga ngokuthatha inxaxheba eklasini. Oku kunokuphinda kuphucule amathuba okuphumelela kwakho ngokubonelela ngenkxaso yoluntu.

Ngenye indlela, cinga ukuseta ialam yakho imizuzu embalwa kwangoko ukuze usebenzise ixesha elithe cwaka kusasa. Oku kunokukunceda uhlakulele umkhwa ongaguqukiyo kwaye ikuvumele ukuba uqale usuku ngokuqinisekileyo.

Ukuba unomdla wokubandakanya ukucamngca kwisiqhelo sakho, zama iindlela ezahlukeneyo ezahlukeneyo kwaye uqwalasele imithambo ekhokelwayo ukuze uqalise ngayo ekufaneleyo.

Umgca wezantsi

Ukucamngca yinto wonke umntu anokuyenza ukuphucula impilo yengqondo kunye neemvakalelo.

Ungayenza naphina, ngaphandle kwezixhobo ezizodwa okanye ubulungu.

Ngaphandle koko, izifundo zokucamngca kunye namaqela enkxaso afumaneka ngokubanzi.

Kukho iintlobo ezahlukeneyo zezitayile nazo, nganye inamandla ahlukeneyo kunye nezibonelelo.

Ukuzama isitayile sokulamla esilungele iinjongo zakho yindlela entle yokuphucula umgangatho wobomi, nokuba unemizuzu embalwa ukuyenza yonke imihla.