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Umhla Wokudalwa: 3 Ucanzibe 2021
Hlaziya Umhla: 1 Eyenkanga 2024
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Ukucamngca kunezibonelelo ezininzi zempilo, njengokunciphisa uxinzelelo kunye noxinzelelo, ukuphucula uxinzelelo lwegazi kunye nokwandisa uxinzelelo. Ke ngoko, iye yenziwa ngokuqatha, kuba uninzi lwemithambo inokwenziwa naphina kwaye nangaliphi na ixesha, ngaphandle kwesidingo sokutyala imali kwizixhobo.

Eminye imizekelo yeendlela eziqhelekileyo zokucamngca yiyoga, tai chi, ukucamngca okungaphaya kunyeingqiqo, Oko kunokwenziwa wedwa, okanye ngoncedo lweengcali.

Kubalulekile ukuba indlela yokucamngca ikhokelwe, xa kunokwenzeka, yingcali ebaleni, njengoko ukwenza ukucamngca okungalunganga kunokubangela iziphumo ezichaseneyo kwaye kuphele kubangele iimvakalelo zokudakumba, unxunguphalo noxinzelelo. Okwangoku kukho ii -apps, iividiyo kwi-intanethi, iiklasi okanye iikhosi ezifundisa umntu ukuba acamngce ngeyona ndlela ifanelekileyo.

Izibonelelo eziphambili zokucamngca zibandakanya:


1. Kunciphisa uxinzelelo kunye noxinzelelo

Ukucamngca, ngakumbi ukwenza umthamboingqondo, inceda ukunciphisa uxinzelelo kunye nezifo ezinxulumene noxinzelelo olugqithisileyo, njengoko olu hlobo lokucamngca luvumela umntu ukuba aphumle, ngaphandle kokugxila kwabo kwixesha elidlulileyo okanye ukukhathazeka ngekamva. Jonga indlela yokwenza umthambo ingqondo.

Ukongeza, uphononongo lubonisa ukuba ukuziqhelanisa nokuzilolonga ngeyoga kuyanceda ukunciphisa uxinzelelo, ulawulo olungcono lwe-phobias kunye noxinzelelo lwentlalo.

2. Ukuphucula ukulala

Ukuziqhelanisa nokucamngca rhoqo kunceda ukunciphisa iingcinga ezingathandekiyo kunye noxinzelelo kunye noxinzelelo kubomi bemihla ngemihla, kushiya umntu ekhululekile kwaye eqinile, ebathintela ukuba balale neengcinga ezingalunganga, ukuququzelela ukulala nokuphucula umgangatho wobomi.

Bona ezinye iingcebiso ezikunceda ukwandisa umgangatho wokulala.

3. Ivumela ukuxabisa amaxesha amancinci

Ukucamngca, ukongeza ekuncedeni ukunciphisa uxinzelelo, kukonyusa ukujonga kwimisebenzi eyenziwayo mihla le, ibenza banelise kwaye babe namandla, kuba umntu uzalisekisiwe, wonwabele umzuzu wangoku. Ukongeza, uphononongo oluninzi lubonisa ukuba ukucamngca kukwa negalelo kulawulo loxinzelelo, kumenza umntu abe nethemba ngobomi.


4. Khuthaza ukuzazi

Ukuziqhelanisa nokuzilolonga kuvumela abantu ukuba bazi bhetele kwaye ngcono, njengoko bechitha ixesha elininzi kubo, bebavumela ukuba bagxile ngakumbi kwiingcinga nakwindlela abacinga ngayo, bebabuza kwaye baqonda izizathu zabo.

5. Yandisa imveliso emsebenzini

Ukucamngca kunegalelo ekwandiseni uxinzelelo, kulwazi lobuqu ngezakhono zomntu, kunye nokusikelwa umda, ukufaka isandla kwimpilo entle kunye nomgangatho wobomi emsebenzini, ngaloo ndlela kuphucula imveliso.

Ukongeza, ukucamngca kuyanceda ukujongana ngcono noxinzelelo kunye nokungqubana emsebenzini, ukubonelela ngohlaliswano olungcono phakathi koogxa.

6. Kunciphisa uxinzelelo lwegazi

Ukusebenza kwemithambo yokucamngca kunegalelo ekuqiniseni uxinzelelo lwegazi, hayi kuphela ngelixa kusenziwa umthambo, kodwa yonke imihla, kunye nokuziqhelanisa rhoqo nokucamngca.


Iingcebiso ezibalulekileyo kubaQalayo

Ukuziqhelanisa nokucamngca kufuneka kuqale ngamaxesha amancinci, ukuziqhelanisa nemizuzu emi-5 ngosuku ekuqaleni kunye nokwandisa ixesha ngokuqhubekayo njengoko ingqondo iqhela imeko yoxinzelelo.

Ekuqaleni, amehlo anokuvuleka, kodwa kufuneka akhululeke, ngaphandle kokugxila kwinto ethile kwaye ngaphandle kweziphazamiso ezibonakalayo kwindawo yokucamngca, ezinje ngeethelevishini, izilwanyana okanye abantu abahambayo.

Ukukhangela amaziko okucamngca ngamaqela, ukunceda ootitshala okanye ukuqala ukuziqhelanisa nevidiyo yokucamngca ekhokelwa kwi-intanethi zizinto onokukhetha kuzo ukukunceda ukuba uphucule ubuchule ngokulula.

Nantsi indlela yokucamngca ngokufanelekileyo wedwa kumanyathelo ama-5.

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