Uyenza njani into yokuCamngca ngomzimba (kwaye kutheni kufanele)

Umxholo

• Kutheni kufanelekile ukuzama?
• Yokulala
• Uxinzelelo kunye noxinzelelo
• Intlungu
• Uqala njani
• Yenze umkhwa wakho
• Ezinye iingcebiso zokuqala
• Sukuba nexhala ngokugqibelela
• Khumbula, unokucamngca naphi na
• Kulumkele ukucamngca ngeenjongo ezithile
• Umgca wezantsi

Ngeli xesha, mhlawumbi uvile konke malunga neenzuzo zokucamngca. Kodwa ngeendlela ezininzi zokucamngca onokukhetha kuzo, ukuqala kunokuziva kunzima.

Ngena ukuskena umzimba, indlela yokucamngca ebandakanya ukuskena umzimba wakho ngengqondo yentlungu, uxinzelelo, okanye nantoni na engaqhelekanga.

Ukuphuhlisa ulwazi olukhulu lokuziva komzimba kunokukunceda uzive uqhagamshele ngakumbi kumzimba wakho kwaye ufumane ukuqonda okungakumbi ngezizathu ezinokubangela iimvakalelo ezingafunekiyo.

Olu lwazi lunokwenza kube lula ukulungisa into engalunganga, ekhokelela ekuphuculeni impilo emzimbeni kwaye ingqondo.

Kutheni kufanelekile ukuzama?

Iingcali zifumene ubungqina bokuba ukucamngca kunokukhuthaza impilo yomzimba kunye neemvakalelo ngeendlela ezininzi, ezinje:

• ukuphucula ukulala
• unxunguphalo noxinzelelo
• ukuzazi okukhulu
• ukwanda kwemfesane
• iintlungu ezincitshisiweyo
• xa uyeka ukutshaya

Nanku ukukhangela kwezinye zeenzuzo eziphandwe kakhulu.

Yokulala

Ukucebisa ukucamngca kwengqondo kunokunceda ukunciphisa ifuthe kwezinye iintlobo zemicimbi yokulala kunye nokuphucula umgangatho wokulala.

NgokweAmerican Academy of Pediatrics, ukuziqhelanisa nokuskena umzimba ngaphambi nje kokuba uye kulala kunokuba luncedo ekunciphiseni ukulala.

Yintoni eyenza ukucamngca kuphumelele kwiingxaki zokulala?

Abantu abaninzi banobunzima bokulala ngokuzolileyo xa besiba nexhala okanye uxinzelelo. Ngenxa yokuba ukucamngca kunokukunceda uphumle, uyeke iingcinga ezikhathazayo, kwaye uzive uzolile ngokubanzi, ukuziqhelanisa nokucamngca rhoqo kunokunciphisa uxinzelelo olukugcina uphaphile.

Uxinzelelo kunye noxinzelelo

Uphando luxhasa ukucamngca njengendlela enokubanceda yokunciphisa uxinzelelo kunye noxinzelelo.

iphakamisa ukuba ukucamngca kwengqondo kunakho ukunciphisa iimpawu zoxinzelelo ngokubanzi. Abaphandi baphinde baqaphela iindlela zokunciphisa uxinzelelo engqondweni ezinokuba nefuthe elihle kumandla okulawula uxinzelelo.

Uvavanyo lwezonyango ezingama-47 lufumene inkxaso yokucamngca ngengqondo njengendlela eluncedo yokujongana noxinzelelo noxinzelelo.

Intlungu

Ukuba ukhe wehlelwa yintlungu ebalulekileyo, kusenokwenzeka ukuba ubunengxaki ekucingeni ngayo nayiphi na enye into. La ngamava emihla ngemihla abantu abaninzi abaphila nentlungu engapheliyo. Kuyaqondakala ukuba, olu hlobo lwentlungu lunokuba nefuthe elibi kubomi bakho.

Ukucamngca akunakuyeka intlungu. Kodwa iziphumo zokucamngca, ezinje ngokwanda kolwazi lomzimba wakho kunye neemvakalelo, zinokunceda ukutshintsha indlela ocinga ngayo malunga nentlungu. Ukwandisa ulwazi kunye nokwamkelwa kwentlungu kunokukhokelela kwimbono ephuculweyo.

Izifundo ezili-13 zibonisa ukuba ukucamngca ngengqondo kunokunceda ukunciphisa iziphumo ezinxulumene nentlungu engapheliyo, enje ngokudakumba okanye ukunciphisa umgangatho wobomi.

Ezi zibonelelo zihlala ixesha elide kunononophelo oluqhelekileyo lweentlungu ezingapheliyo.

UJon Kabat-Zinn, utitshala wokucamngca kunye nengcali yoxinzelelo, ucebisa ukucamngca ngomzimba njengolona hlobo luncedo lokucamngca kwintlungu.

Uqala njani

Unokucinga ngokuskena komzimba njenge-X-ray yengqondo ehamba kancinci emzimbeni wakho.

Nantsi indlela yokuzama:

1. Yonwaba. Qala ngokuzonwabisa. Lala phantsi okanye uhlale kwindawo ekuvumela ukuba wolule imilenze yakho ngokulula.
2. Gxila. Vala amehlo akho kwaye uqalise ukugxila ekuphefumlweni kwakho. Qaphela imvakalelo yokuphefumla kwakho izalise kwaye ushiye imiphunga njengoko uphefumla kwaye ukhupha.
3. Khetha apho uqala khona. Qala naphi na apho uthanda khona - isandla sasekhohlo, unyawo lasekhohlo, isandla sasekunene, unyawo lwasekunene, umphezulu wentloko yakho. Gxila kuloo ndawo njengoko uqhubeka uphefumla kancinci kwaye ngokunzulu.
4. Qwalasela. Vula ulwazi lwakho kwiimvakalelo zentlungu, uxinzelelo, ukungonwabi, okanye nantoni na engaqhelekanga.
5. Yiya kancinci. Chitha naphi na ukusuka kwimizuzwana engama-20 ukuya kwimizuzu eli-1 ujonge ezi mvakalelo.
6. Yamkele. Ukuba uqala ukuqaphela iintlungu nokungonwabi, yamkela kwaye uhlale nazo naziphi na iimvakalelo ezizivelelayo. Bamkele ngaphandle kokugxeka. Umzekelo, ukuba uziva ukhathazekile kwaye unomsindo, sukuzigweba ngezi mvakalelo. Baqaphele kwaye ubayeke badlule.
7. Phefumla. Qhubeka uphefumla, ucinga ukuba iintlungu kunye noxinzelelo ziya kuncipha ngokuphefumla.
8. Ukukhululwa. Khulula kancinci ulwazi lwakho lwengqondo ngeli candelo lithile lomzimba wakho kwaye ulithumele kwindawo ekugxilwe kuyo elandelayo. Abanye abantu bakufumanisa kuluncedo ukucinga ukukhupha ilungu elinye lomzimba njengoko bephefumla kwaye begqithela kwelilandelayo njengoko bephefumla ngaphakathi.
9. Hambisa kunye. Qhubeka nokuzivocavoca umzimba kunye nomzimba wakho ngendlela enengqiqo kuwe, nokuba uhamba ukusuka phezulu ukuya phezulu okanye phezulu kwelinye icala uze uhla kwelinye.
10. Qaphela ukukhupha iingcinga. Njengoko uqhubeka uskena emzimbeni wakho, qaphela xa iingcinga zakho ziqala ukukhuhla. Oku kuyakwenzeka mhlawumbi ngaphezulu kwesinye, ungakhathazeki. Khange usilele, kwaye ngokulula ungabuyisela iingcinga zakho kumkhondo. Mane ubuyise ngobumnene ulwazi lwakho apho uyeke khona ukuskena.
11. Yiba nomfanekiso ngqondweni uphefumle. Nje ukuba ugqibile ukuskena amalungu omzimba wakho, vumela ulwazi lwakho luhambe emzimbeni wakho. Jonga oku njengombane uzalisa ukungunda. Qhubeka uphefumlela ngaphakathi kwaye uphefumlele ngaphandle kancinci njengoko uhleli nalo lwazi lomzimba wakho wonke imizuzwana eliqela.
12. Buya. Khulula kancinci ugxininiso lwakho kwaye ubuyisele ingqalelo yakho kwindawo ekungqongileyo.

Yenze umkhwa wakho

Ungaqaphela ukuphuculwa kwangoko. Ke kwakhona, ukuskena komzimba kusenokungabonakali kunempembelelo kwaphela. Inokuphinda ivuse ukuqonda kwakho malunga nokungonwabi, kuyenze ibonakale imbi ngakumbi.

Oku kunokukunceda ucamngce ngokupheleleyo, kodwa zama ukuzibophelela kwimizamo embalwa yokubona ukuba izinto ziyaphucuka.

Uninzi lwabantu alunandiphi ukucamngca okanye ukuqaphela naziphi na izibonelelo amaxesha ambalwa okuqala abazama ngawo. Kodwa iingcali zicebisa ukuba kufanelekile ukucamngca rhoqo, nokuba awuyithandi.

Ukucamngca okungaguquguqukiyo kunokukhokelela kutshintsho olulungileyo kwingqondo yakho, kubandakanya:

• ugxininiso oluphuculweyo
• ukwanda kwemfesane kunye nezinye iimvakalelo ezintle
• ukukwazi ngakumbi ukujongana neemvakalelo ezingafunekiyo

Ukuba kuyanceda, unokucinga ngokucamngca njengomthambo wengqondo yakho. Mhlawumbi uziva ungasebenzi ukubila ngalo lonke ixesha, ngakumbi ukuba sele unosuku olunzima. Kodwa xa uhamba, ukuzilolonga kwakho kuba lula, akunjalo?

Xa ugqibile ukwenza umthambo, usenokuziva ulungile, kwaye ukugcina umthambo rhoqo kwenza kubelula ngokuhamba kwexesha.

Ezinye iingcebiso zokuqala

Ukuba ukuskena komzimba okanye naluphi na uhlobo lokucamngca kubonakala ngathi akwenzeli lukhulu kuwe okokuqala, zama ukungadimazeki. Kungathabatha ixesha ukuze uqhelane nokucamngca, kwaye yinto eqhelekileyo leyo.

Nazi iingcebiso ezimbalwa zokugcina engqondweni:

Sukuba nexhala ngokugqibelela

Xa kuziwa ekucamngeni, akukho ndlela "efanelekileyo" enye. Ekugqibeleni, olona hlobo lokucamngca lolona lusebenzayo kuwe.

Abantu abaninzi bakufumanisa kuluncedo kakhulu ukucamngca ngaxeshanye yonke imihla nakwindawo enye. Oku kunokukunceda wenze umkhwa, kodwa ungakhathazeki kakhulu ukuba kuya kufuneka uyinqumle ngamanye amaxesha.

Ukucamngca imizuzu eli-15, nokuba yimizuzu emi-5, kubhetele kunokuba ungacamngci konke konke.

Uya kuphazamiseka, kwaye kulungile. Wonke umntu uyayenza. Endaweni yokuzinika ixesha elinzima, khuthaza ukuba uqhubeke uzama.

Khumbula, unokucamngca naphi na

Kunokuba lula ukucamngca ekhaya, kodwa unokuziqhelanisa nokucamngca naphina:

• Ngaba udiniwe okanye uxakekile emsebenzini? Thatha ikhefu lemizuzu emi-5 ukuskena ngokukhawuleza komzimba.
• Cranky xa usiya ekhaya? Ziqhelise ukwamkelwa kunye nemfesane ngokucamngca ngobubele obunothando.

Ukuba ukufumanisa kunzima ukukhululeka kwindawo yokucamngca ngokwesiko, njengokuhlala unqamle imilenze, zama ukulala phantsi, ukuma nkqo, okanye nokucamngca ngaphandle.

Kulumkele ukucamngca ngeenjongo ezithile

Unokwenza ukucamngca ngesizathu. Unokufuna ukunciphisa uxinzelelo, ukuba bhetele ekuphumleni, okanye ukuphucula ukulala kwakho.

Kodwa ukuba ungena kuyo ngeenjongo ezithile, unokuziva ugxile ekuzameni ukuzifezekisa kangangokuba unengxaki yokujonga kwiimvakalelo emzimbeni wakho. Ukuba uqala ukuziva ngathi ukucamngca akusebenzi, ungaphela uxinezelekile kunakuqala.

Kuyanceda ngakumbi ukuqala kwinjongo enye elula: ukufunda okungakumbi malunga nokuthethwa ngumzimba wakho.

Umgca wezantsi

Ukucamngca kuyaqhubeka nokufumana ukuthandwa njengesiqhelo sokusebenza kakuhle, kwaye iingcali ezininzi ziyayincoma njengendlela eluncedo yokulawula iimvakalelo ezinzima.

Ngelixa ukucamngca ngomzimba kubandakanya umngcipheko omncinci, ukucamngca kwengqondo ngamanye amaxesha kunokuba mandundu kukudakumba okanye uxinzelelo. Ukuba uqaphela ubumnyama, iingcinga ezingafunekiyo okanye iimvakalelo, jongana nonyango ngaphambi kokuba uqhubeke.

UCrystal Raypole wayekhe wasebenza njengombhali kunye nomhleli weGoodTherapy. Amacandelo akhe anomdla abandakanya iilwimi zaseAsia kunye noncwadi, uguqulelo lwaseJapan, ukupheka, isayensi yendalo, ubungqingili besini, kunye nempilo yengqondo. Ngokukodwa, uzibophelele ekuncedeni ukunciphisa ukubekwa amabala malunga nemicimbi yezempilo yengqondo.