Zonke izibonelelo zokuCamngca Okufanele Ukwazi Ngazo

Umxholo

• Ikwenza ukuba ube yiMbaleki ebhetele
• Yehlisa Amanqanaba oxinzelelo
• Yandisa ukuZazisa
• Kwenza Umculo Uvakale Ngcono
• Inokukunceda Ukuhlangabezana Nokugula
• Inokukunceda ukuba wehlise ubunzima
• Inokukunceda ekulweni nezifo
• Inceda ukukhaba iziyobisi
• Inyusa Umda Wakho Wentlungu
• Yehlisa Ukuxhalaba kunye Noxinzelelo
• Kukwenza Ube Novelwano ngakumbi
• Ifunda Ubulolo
• InokuKongela Imali
• Ikugcina Ubanda kwaye UngenaFlu
• Igcina Intliziyo Yakho Isempilweni
• Ikunceda ukuba ulale ngcono
• Ikwenza ube ngumqeshwa ongcono
• Uphengululo lwe

Ngaba ufuna squash uxinzelelo, ukulala ngesandi, umjelo wobunzima obugqithisileyo, ukutya okunempilo, kunye nokuzilolonga nzima, konke kube swiop enye? Ukucamngca kunokubonelela konke oku kungasentla. NgokukaMary Jo Kreitzer, Ph.D., RN, umseki kunye nomlawuli weZiko lokomoya kunye nokuphilisa kwiYunivesithi yaseMinnesota, isitshixo sokuvuna izibonelelo zokucamngca kukuphila ngoku. "Abantu abaninzi baphila ubomi babo obuninzi kwi-auto-pilot, kodwa ukucamngca-ngakumbi ukucamngca ngengqondo-kunceda abantu bajolise kubomi bokuphila ngalo mzuzu," uyachaza.

Ngokuchanekileyo umntu ungena njani kuzo zonke izibonelelo zokucamngca? Jonga isikhokelo sikaKreitzer sokucamngca, kunye nendlela yokuCamngca neGretchen Bleiler malunga neengcebiso malunga nendlela yokufumana i-zen yakho ngokufanelekileyo.

Usathandabuza ukuyizama? Nje ukuba ufunde ngezi zibonelelo zili-17 zokucinga nokucamngca, uya kuba phantsi usebenzise ukucamngca kwengqondo ukuphucula ubomi bakho.

Ikwenza ukuba ube yiMbaleki ebhetele

Ezinye zezibonelelo zokucamngca zinokuba nefuthe ekusebenzeni kwakho. Abantu abenza ukuCamngca ngokuDlulayo banokusebenza okufanayo kwengqondo kubadlali beembaleki, ngokokufunda ku Ijenali yaseScandinavia yezoNyango kunye neNzululwazi kwezeMidlalo. Ukuhlala uthule yonke imihla akuthethi ukuba uya kuba ukulungele ngequbuliso ukuphumelela umdyarho, kodwa kunokukunceda uhlakulele ulwazelelo lwengqondo kunye neempawu phakathi kweembaleki eziphambili. Kwaye kunokukunceda ukutyhala umzimba wakho ngeentlungu (ngaphezulu koko kamva). Fumana ngakumbi malunga nendlela ukucamngca okunokukwenza ngayo ukuba ube ngumdlali ophucukileyo.

Yehlisa Amanqanaba oxinzelelo

Ukunciphisa uxinzelelo kuphakathi kweenzuzo zokucamngca. Ingqondo iyanceda ukunciphisa amanqanaba akho e-cortisol (ihormone yoxinzelelo), ngokophando oluvela kwiProjekthi yeShamatha kwiYunivesithi yaseCalifornia, eDavis. Abaphandi balinganise ingqondo yabathathi-nxaxheba ngaphambi nasemva kokurhoxa okunzulu, kweenyanga ezintathu zokucamngca kwaye bafumanisa ukuba abo babuye namanqanaba aphezulu okujolisa ngoku banamazinga asezantsi e-cortisol. Sukuba nexhala, ukukhululeka koxinzelelo kuza ngokukhawuleza kuneenyanga ezintathu: Abantu abafumene nje iintsuku ezintathu ezilandelelanayo zoqeqesho lokuqonda (iiseshoni zemizuzu engama-25 apho bafundiswa ukugxila ekuphefumlweni nakwimzuzu yangoku) baziva bezolile xa bejamelene noxinzelelo lomsebenzi kuphando olupapashwe kwi I-Psychoneuroendocrinology.

Yandisa ukuZazisa

Sonke sinamabala angaboniyo xa kuziwa kwiimvakalelo zethu, indlela esiziphethe ngayo, kunye neengcinga, kodwa ukucinga kunokunceda ukoyisa le nto yokungazi. Iphepha ngaphakathi Ukujongwa kweNzululwazi yezeengqondo wafumanisa ukuba ngenxa yokuba ukunyamekela kubandakanya ukunikela ingqalelo kumava akho angoku kwaye ukwenze oko ngendlela engagwebanga, inceda abaqeqeshi ukuba boyise owona mqobo wendlela omkhulu ekuzaziseni: ukungazi ezabo iintsilelo.

Kwenza Umculo Uvakale Ngcono

Izibonelelo zokucamngca zinokuba ngcono kunayo nayiphi na i-headphone ye-luxury. Kwisifundo kwiphephancwadi Psychology yoMculo, abafundi baphulaphule i-tape yemizuzu eyi-15 yokucamngca ngengqondo elandelwa yinkcazo ye-opera yeGiacomo Puccini "La Boheme." Amashumi amathandathu anesine ekhulwini kwabo babandakanyeka ekucingeni bavakalelwa kukuba ubuchule bubavumela ukuba bachithe ixesha elide kwimeko yokuhamba-into abaphandi bayichaza njengokuzibandakanya kwabaphulaphuli, ukuba "kwindawo" njani. (Fumana ukuba kuqhubeka ntoni ngeNgqondo Yakho: Umculo.)

Inokukunceda Ukuhlangabezana Nokugula

Ukujongana noxilongo kurhabaxa ngendlela engenakucingelwa, kodwa ukucamngca kunokunceda: Xa abasetyhini abanomhlaza wamabele bebeziqhelanisa nonyango lwengqondo kunye nonyango lobugcisa, uxinzelelo lwabo kunye nomsebenzi wobuchopho onxulumene nokuxhalaba watshintsha, kuphononongo lwe. Uxinzelelo kunye neMpilo. Ukuqeqeshwa kwengqondo kwanceda izigulana ezinesifo samathambo ukulwa noxinzelelo kunye nokudinwa okunxulumene nesi sifo, kwinqaku elipapashwe kwiphephancwadi. Iingxelo zeSifo seRheumatic.

Inokukunceda ukuba wehlise ubunzima

Ukugcinwa kobunzima kunokuba luncedo olungalindelekanga lokucamngca ukuba ungumntu odlayo ongenangqondo. UKreitzer uthi: "Xa sisiba nengqondo, siyayiqonda into ekukhetheni ukutya kwaye sinokude sikungcamle ukutya," utshilo uKreitzer. Ngapha koko, isifundo esivela kwi-UC San Francisco sifumanise ukuba abafazi abatyebe kakhulu abaqeqeshelwe ukufumana amava okomzuzwana wokutya, kunye nokucamngca imizuzu engama-30 ngosuku, kunokwenzeka ukuba banciphise umzimba. (Ngaba ufuna amaqhinga alula ngakumbi? Iingcali zityhila: Iinguqu ezi-15 zokutya okuNcinci ekulahlekeni kobunzima.)

Inokukunceda ekulweni nezifo

Kwisifundo kwi Umhlaza, xa abanye abasindileyo benomhlaza wamabele besenza iindlela zokunciphisa uxinzelelo njengokucamngca kwengqondo kunye neyoga, iiseli zabo zibonise utshintsho lomzimba ngaphandle kokuba bebengasalufumani unyango. Abasetyhini ababesinde kumhlaza wamabele ubuncinci kwiminyaka emibini eyadlulayo kodwa ababesakhathazekile ngokweemvakalelo badibana imizuzu engama-90 ngeveki ukuxoxa ngeemvakalelo zabo. Emva kweenyanga ezintathu, babenee-telomeres ezisempilweni — isikhuseli esiphela sentambo ye-DNA-kunabasindileyo abanomhlaza wamabele abasandula ukuthatha umasifundisane omnye kwiindlela zokunciphisa uxinzelelo. (Crazy! Fumanisa ukuba yeyiphi enye indlela esenza ngayo into yokuLwa noMhlaza weSifuba.)

Inceda ukukhaba iziyobisi

Ukuba uzama ukukhaba umkhwa wecuba, ubuncinci esinye sezibonelelo zokucamngca ziya kuba ngumdla. Abatshayayo abacamngca kangangesiqingatha seyure yonke imihla kangangeentsuku ezili-10 babengaphantsi kunepesenti ezingama-60 zokufumana icuba kunabo bafundiswe nje ukuba bakhululeke, kuphononongo olupapashwe kwi Iinkqubo zeZiko leSizwe lezeNzululwazi laseMelika laseMelika. Into ebangela umdla kukuba, abatshayayo abakhange baye kwesi sifundo bekhaba umkhwa wabo kwaye bebengazi ukuba banciphise malini-bachaza ukubalwa kwabo kwesiqhelo, kodwa amanyathelo okuphefumla abonakalisile ukuba batshaya imidiza embalwa kunangaphambili. Uphando oluqhubekayo kwiYunivesithi yaseWisconsin-Madison lubonisa ukuba ukubuyela kwiziselo ezinxilisayo kunokuxhamla nasekucamngceni, kuba kunokubanceda bakwazi ukumelana neengxaki ezikhokelele ekuselweni kwabo kwasekuqaleni. (Yeyiphi eminye imikhwa ofanele ukuyikhaba? Landela le Mithetho ili-10 elula kuBomi obuseMpilweni.)

Inyusa Umda Wakho Wentlungu

Ukucamngca kukwenza uzive ugxile kwaye uzolile kuba oko kunceda ingqondo yakho ibe nolawulo olungcono ekuqhubeni intlungu kunye neemvakalelo, ngokutsho kophononongo kwijenali. Imida kwiNeuroscience yoLuntu. Uphononongo lubonisa ukuba abacamngci abanamaxesha banokunyamezela iintlungu, kodwa ii-newbies zinokuxhamla: Emva kweeseshoni ezine zemizuzu engama-20, abathathi-nxaxheba ababene-120-degree piece yesinyithi bachukumisa ithole labo baxela ukuba i-40 yeepesenti ibuhlungu kwaye iipesenti ezingama-57 azonwabanga nangaphambi koqeqesho lwabo. Olo hlobo lwamanani lunokukufumana kude kakhulu xa ukwimayile ezingama-25 zogqatso lomdyarho okanye umgama phakathi kweseti yakho ye-burpee.

Yehlisa Ukuxhalaba kunye Noxinzelelo

Xa abaphandi abavela kwiYunivesithi yaseJohn Hopkins badibanisa malunga nezifundo ezingama-19,000 malunga neenzuzo zokucamngca, bafumanisa ukuba obunye bobungqina obugqwesileyo babukuxhasa ukucamngca kwengqondo kunciphisa uxinzelelo lwengqondo njengoxinzelelo noxinzelelo. Ngaphambili, abaphandi bafumanise ukuba ukucamngca kuchaphazela umsebenzi kwiindawo ezimbini zobuchopho, i-anterior cingulate cortex-elawula ukucinga kunye neemvakalelo-kunye ne-ventromedial prefrontal cortex-elawula ukuxhalaba. Ngaphezu koko, abathathi-nxaxheba babone ukuhla kweepesenti ezingama-40 kumanqanaba abo okuxhalaba emva kweeklasi ezine zemizuzu engama-20 kuphononongo, olupapashwe kwijenali. I-Social Cognitive kunye ne-Neuroscience echaphazelekayo. (Ubusazi ukuba ukudakumba kunokubonakala njengeentlungu zomzimba? Yenye yale Miba mi-5 yeMpilo Ebetha Abasetyhini Ngokwahlukileyo.)

Kukwenza Ube Novelwano ngakumbi

Ukucamngca akukwenzi uzive ulungile-kuyenza ube ngumntu ongcono. Emva kweeveki ezisibhozo zoqeqesho lokucamngca, abaphandi babeka abathathi-nxaxheba kwigumbi elipheleleyo labadlali abanesitulo esinye esisele. Emva kokuba umthathi-nxaxheba ehleli phantsi, umdlali obonakala eqaqanjelwa kakhulu emzimbeni wayengena ngeentonga ngelixa wonke umntu engamnakanga. Phakathi kwabathathi-nxaxheba abangacamngciyo, kuphela malunga neepesenti ezili-15 zabantu abafudukele kumnceda. Kubantu abebecamngce, nangona kunjalo, isiqingatha senze izindululo zokunceda le ndoda yenzakeleyo ukuba iphume. Iziphumo zabo, zipapashwe kwi Inzululwazi yezeengqondo. (Imfesane enkulu inokukugcina ulungile! Jonga ezinye iindlela ezingama-22 zokuHlala ukhuthazwa ukunciphisa umzimba.)

Ifunda Ubulolo

Ukucamngca imihla ngemihla kuncede ekupheliseni iimvakalelo zokuba lilolo kufundo oluvela kwiDyunivesithi yaseCalifornia, eLos Angeles naseCarnegie Mellon University. Ngaphezu koko, iimvavanyo zegazi zibonise ukuba ukucamngca kuncede amanqanaba aphantsi okudumba abathathi-nxaxheba, okuthetha ukuba babesengozini esezantsi yokuphuhlisa izifo ezinzulu. Abaphandi bathi zombini ezi ziphumo zibangelwa kukucamngca kuncedo oludambisa uxinzelelo, kuba uxinzelelo lukhulisa ubulolo kwaye lunyusa ukudumba.

InokuKongela Imali

Ukuba uvuna zonke izibonelelo zokucamngca, unokugcina imali kwiindleko zokhathalelo lwempilo kwinkqubo. Uphononongo oluvela kwiZiko loHlalutyo lweeNkqubo zeMpilo lufumanise ukuba abo bacamngca bachitha iipesenti ezili-11 kuncedo lwezempilo emva konyaka omnye, kunye neepesenti ezingama-28 ngaphantsi emva kokuziqhelanisa iminyaka emihlanu. (Nceda iwallet yakho nangakumbi: Uyigcina njani imali kubulungu bakho beGym.)

Ikugcina Ubanda kwaye UngenaFlu

Abantu abacamngca baphoswa ziintsuku ezimbalwa zomsebenzi kwizifo ezinamandla zokuphefumla, kwaye banamava okufutshane kunye nokuba qatha kweempawu, ngokophando Ii-Annals zoNyango loSapho. Ngapha koko, abacamngcayo bangama-40 ukuya kuma-50 ekhulwini amathuba okuba bagule kunabalingane babo abangengo-zen. (Ukuba awuqalanga ukucamngca ngexesha, ungadinga ezi zilungiso zilishumi zasekhaya zeCold kunye neFlu.)

Igcina Intliziyo Yakho Isempilweni

Ukuziqhelanisa neTranscendental Meditation (uhlobo oluthile lokucamngca ngemantra) kunokunciphisa umngcipheko wokuhlaselwa sisifo sentliziyo okanye ukubetha kwentliziyo, ngokutsho kophononongo olwenziweyo. Ukujikeleza. Ikwehlisa uxinzelelo lwegazi, oluthi, xa ludibaniswa nokucamngca okuphelisa uxinzelelo, zombini zigcine intliziyo yakho isempilweni. (Unomdla? Zama ezi ziNgcali ezili-10 zeNgqondo eziPhila ngokuPhila.)

Ikunceda ukuba ulale ngcono

Ukuqeqeshwa kwengqondo kwakusebenza ngakumbi ekuncedeni abantu balale kuneendlela zesintu, njengokunciphisa ukukhanya ebusuku kunye nokuphepha utywala ebusuku, kwisifundo esitsha Unyango lwaNgaphakathi lweJAMA. Ngapha koko, yayisebenza ngokuchanekileyo njengoko iyeza lokulala ibonakalisiwe, kwaye yanceda ukuphucula ukudinwa ngexesha lasemini.

Ikwenza ube ngumqeshwa ongcono

Izibonelelo zokucamngca zinokuphucula kakhulu kuyo yonke into oyenzayo emsebenzini: Emva kwekhosi yokucamngca yeeveki ezisibhozo, abantu babenamandla ngakumbi, bengonwabanga kangako ngemisebenzi yesiqhelo, bekwazi ukwenza imisebenzi emininzi kwaye ukubanakho ukugxila kumsebenzi omnye ixesha elide, uxela isifundo esivela kwiDyunivesithi yaseWashington. Kwaye, ukucamngca kukunceda ujongane noxinzelelo olungcono, ekunokuthi bonke abasebenzi bazuze kulo. (Zama ezi zi-9 "zokuchitha ixesha" ezinemveliso ngokwenene.)

Uphengululo lwe