Iingcebiso ezi-8 zokuHamba noKuhlaziya ngexesha loBhubhane

Umxholo

• Bambelela kwiinjongo zakho
• Khumbula: Esi sifo asinakuhlala ngonaphakade
• Yenza isiqhelo
• Yamkela umgama womzimba, hayi umgama weemvakalelo
• Jonga iinketho zenkxaso ebonakalayo
• Yenza ixesha elininzi lokuzinyamekela
• Phonononga izinto ezintsha onomdla kuzo (ukuba unyukile)
• Ziqhelise ukuba novelwano

Nokuba ukwimeko ezifanelekileyo, ukubuyiswa kweziyobisi kunokuba nzima. Yongeza ubhubhane kumxube, kwaye izinto zingaqala ukuziva zingaphaya.

Kunye noloyiko lokufumana i-coronavirus entsha okanye ukuphulukana nabantu obathandayo kwisifo sayo, i-COVID-19, usenokuba ujongene nezinye iimvakalelo ezinzima, kubandakanya ukungazithembi kwezemali, isizungu kunye nosizi.

Kuyaqondakala ukuba uzive ucelomngeni zezi nkxalabo, kodwa akufuneki zonakalise inkqubo yakho yokubuyisela kwimeko yesiqhelo. Nazi iingcebiso ezisibhozo zokukunceda uhambe ngendlela engaphambili.

Hlala unolwazi ngohlaziyo lwethu ngoku malunga nokuqhambuka kwe-COVID-19 yangoku. Ndwendwela indawo yethu yecoronavirus ngolwazi oluthe kratya malunga nendlela yokulungiselela, iingcebiso kuthintelo nonyango, kunye neengcebiso ngeengcali.

Bambelela kwiinjongo zakho

Ukungaqiniseki ojamelene nako kungakwenza uzibuze ukuba ingaba ikho na indawo yokugcina ululamo.

Ukutya kwakho kwimithombo yeendaba zentlalo kungasasazeka ngeemem kunye nezithuba eziqhelekileyo zokuselwa kunye nokutshaya ukhula njengeendlela zokujamelana nokuzahlula. Kwaye ngaphandle kwemiyalelo yokutshixeka, oovimba abagcina utywala kunye nevenkile zotywala zihlala zivulekile njengamashishini abalulekileyo, esongeza olunye uhendo.

Ukuzikhumbuza ukuba kutheni ukhetha ukubuyela kwimeko yesiqhelo kunganceda.

Mhlawumbi ubudlelwane bakho abuzange bube ngcono enkosi kulo msebenzi ubukhe wawufaka. Okanye mhlawumbi uziva ubhetele emzimbeni kunokuba ubucinga.

Nokuba ungaziphi na izizathu, ukuzigcina engqondweni kunokunceda. Zidwelise ngokwengqondo, okanye uzame ukuzibhala phantsi kwaye uzishiye kwindawo oya kuthi uzibone suku ngalunye. Izikhumbuzo ezibonakalayo zinokuba sisixhobo esinamandla.

Khumbula: Esi sifo asinakuhlala ngonaphakade

Kunokuziva kunzima kakhulu ukugcina ukubuyela kwimeko yesiqhelo xa inkqubo yakho ibandakanya izinto ezibanjiweyo ngoku- nokuba kungumsebenzi lowo, ukuchitha ixesha nabantu obathandayo, okanye ukubetha umthambo.

Oku kuphazamiseka kuyaphazamisa kwaye kuyothusa. Kodwa yeyokwexeshana. Kunokuba nzima ukucinga ngoku, kodwa kuya kubakho indawo apho izinto ziya kuqala ukuziva ziqhelekile kwakhona.

Ukuqhubeka nomzamo osele uwenzile ekubuyiseleni kuya kwenza kube lula kuwe ukuba uphinde ubuyele ekujikeni kwezinto nje ukuba esi saqhwithi sidlule.

Yenza isiqhelo

Mhle wonke umntu uzama ukufumana uhlobo lwesiqhelo okwangoku, kodwa kubaluleke ngakumbi kubantu ekubuyiseni.

Amathuba kukuba, uninzi lwezinto zakho zangaphambi kobhubhane ziyimida ngoku.

"Ngaphandle kolwakhiwo ekubuyiseleni, ungasokola," ucacisa uCyndi Turner, uLCSW, uLSATP, MAC, ingcali yokufumana iziyobisi eVirginia. Ukuxhalaba, uxinzelelo kunye noloyiko kungakhokelela kubuchule bokumelana nempilo obunikezela ngesiqabu kwangoko, njengotywala neziyobisi.

Ukuba awukwazi ukulandela inkqubo yesiqhelo, unokuphinda ubuye ubume ngokuphucula indlela yokuvalelwa endaweni yakho.

Inokuba lula okanye icaciswe ngendlela othanda ngayo, kodwa zama ukucwangcisa amaxesha:

• ephakama eyolala
• ukwenza umsebenzi ekhaya
• ukutya kwangaphambili kunye nemisebenzi yasekhaya
• imisebenzi ebalulekileyo
• ukuzikhathalela (ngakumbi koku kamva)
• iintlanganiso ezibonakalayo okanye unyango kwi-Intanethi
• izinto ozithandayo, njengokufunda, iiphazili, ubugcisa, okanye ukubukela iimovie

Awunyanzelekanga ukuba ucwangcise yonke iminithi yosuku lwakho, ewe, kodwa ukuba nokufana kobume kunokunceda. Oko kwathiwa, ukuba awukwazi ukuyilandela ngokugqibeleleyo yonke imihla, sukuzibetha malunga nayo. Zama kwakhona ngomso kwaye wenze konke okusemandleni akho.

Yamkela umgama womzimba, hayi umgama weemvakalelo

Ukunyanzelwa ukuba wedwa kunokubangela uxinzelelo oluninzi, nokuba kungabikho zinto zibangela oko.

Ukuba yedwa kungangumba ophambili kubantu abachaphazelekayo, ngakumbi ukubuyela kwimeko yesiqhelo, utshilo u-Turner. "Ukuhlala ekhaya-odolo kunqumla abantu kwiinkqubo zabo zokuxhasa kunye nemisebenzi yesiqhelo," uyachaza.

Nangona izikhokelo zokuphambuka komzimba zithetha ukuba akufuneki usondele ngokomzimba ukunxibelelana naye nabani na ongahlali naye, ngokuqinisekileyo akufuneki uzisike ngokupheleleyo.

Unako- kwaye kufanelekile - wenze inqaku lokuhlala unxibelelana nabantu obathandayo ngefowuni, isicatshulwa, okanye incoko yevidiyo. Unokuzama ukubona ezinye zezinto zakho zaphambi kobhubhane, njengepati yomdaniso ekude. Kancinci kancinci, mhlawumbi, kodwa oko kunokwenza kube mnandi (okanye ubuncinci bukhunjulwe)!

Jonga iinketho zenkxaso ebonakalayo

Amaqela enkxaso ahlala eyinxalenye enkulu yokufumana kwakhona. Ngelishwa, nokuba ukhetha iinkqubo zamanyathelo ali-12 okanye iingcebiso zeqela elijolise kunyango, unyango lweqela okwangoku alusebenzi ngoku.

Kungangabi lula ukufumana i-Therapist ethi inike iingcebiso ngomntu ngomntu, nokuba yeyiphi na, ngakumbi ukuba imeko yakho itshixiwe (nangona uninzi lwabanyangi lufumaneka kwiiseshoni ezikude kwaye zithatha abaguli abatsha).

Kusenokungafuneki ukuba unikezele kwiintlanganiso zeqela.

Uninzi lwamaqela enkxaso abonelela ngeentlanganiso kwi-Intanethi, kubandakanya:

• Ukubuyiswa kweSMART
• Utywala awaziwa
• Iziyobisi ezingaziwayo

Unokujonga kwakhona izindululo zenkxaso (kunye neengcebiso malunga nokuqala iqela lakho lokwenyani) Ukusetyenziswa gwenxa kweziyobisi kunye noLawulo lweeNkonzo zeMpilo yeNgqondo (SAMHSA).

"Uncedo nje umnxeba ngaphandle," U-Turner ugxininisa.

Ucebisa ngenkxaso engathanga ngqo, njengokumamela ukubuyisa iipodcast, iiforamu zokufunda okanye iibhlog, okanye ukubiza omnye umntu ukuba abuye.

Yenza ixesha elininzi lokuzinyamekela

Ukuziva ungcono kunokwenza kube lula kwimiceli mngeni yemozulu eza kuwe. Ukuzinakekela kubaluleke ngakumbi ngoku, kokubini impilo yakho yengqondo neyomzimba.

Ingxaki kuphela? Iindlela zakho zokuya kusenokungabikho ngoku, ke kungafuneka ufumane ubuchule bokuyila.

Kuba umthambo wakho uvaliwe kwaye awunakho ukuzilolonga kwiqela, cinga:

• ukubaleka kwindawo engenanto
• ukunyuka intaba
• ukulandela iividiyo zokuzilolonga (uninzi lweendawo zokuzilolonga kunye neenkampani zokomelela komzimba zibonelela ngevidiyo simahla ngalo lonke ixesha lobhubhane)

Unokufumana kunzima ukuzingela ukutya kwakho okuqhelekileyo, kodwa ukuba unako, zama ukutya ukutya okunesondlo, okunesondlo kunye neziqhamo kunye nemifuno ukukhulisa iihormoni ezonwabileyo, ukhuthaze ingqondo yakho, kunye nokukhusela impilo yomzimba. (Ingcebiso: Ukuba awufumani kutsha, umkhenkce lukhetho olukhulu.)

Oko kwathiwa, ukuba ukufumanisa kunzima ukutya, akukho ntloni ngokuncamathela kukutya okuthuthuzelayo owaziyo ukuba uyakuthanda (kwaye uya kukutya). Ukutya into kubhetele kunokungabinanto.

Phonononga izinto ezintsha onomdla kuzo (ukuba unyukile)

Okwangoku, mhlawumbi ukuvile oku ngokuphindaphindiweyo, kodwa ngoku kunokuba lixesha elihle lokuba uzifundise isakhono esitsha okanye uthathe umdlalo.

Ukugcina ixesha lakho lasimahla lixakekile yimisebenzi eyonwabisayo kunokukuphazamisa kwizinto ezingafunekiyo okanye ezibangela iingcinga ezinokuthi zichaphazele ukubuyela kwimeko yesiqhelo. Ukwenza izinto onomdla kuzo kunokwenza ukuba ixesha olichitha ekhaya libonakale limfiliba.

Ezinye izinto ekufuneka ziqwalaselwe:

• I-YouTube ibonelela ngeendlela ezininzi-zeevidiyo zeeprojekthi ze-DIY, ukupheka, kunye nezakhono zokuyila, njengokuluka okanye ukuzoba.
• Ngaba izahluko ezimbalwa zenoveli zichaziwe? Ayizukuzibhala!
• Ngaba ufuna ukubuyela ekholejini (ngaphandle kwamaphepha ekota kunye neemviwo zokugqibela)? Thatha enye yeekhosi zasimahla zeYunivesithi yaseYale.

Isandi siyadinisa? Kulungile. Khumbula: Izinto zokuzonwabisa zimele ukuba ziyonwabisa. Ukuba awuziva ngathi unawo amandla okuthatha into entsha ngoku, kulungile.

Ukudlala umdlalo wevidiyo okanye ukubamba umboniso omnye owuqalileyo kwaye ungaze ugqibe kuwo kwamkelekile ngokupheleleyo.

Ziqhelise ukuba novelwano

Ukuzenzela inceba kuhlala kuyinto ephambili ekubuyiseni. Sesinye sezixhobo ezibaluleke kakhulu onazo ngoku.

Ngelixa kuhlala kulula ukubonakalisa imfesane nobubele kwabanye, usenokuba nexesha elinzima lokukhokelela kwalezo mvakalelo zingaphakathi. Kodwa ufanele ububele njengaye nabani na, ngakumbi ngamaxesha angaqinisekanga.

Kusenokwenzeka ukuba awuzange ube nayo nantoni na exinzelelekileyo okanye eguqula ubomi njengalo bhubhane kunye nokuhamba emzimbeni okwenziweyo. Ubomi abuqhubeki ngendlela yesiqhelo. Kulungile ukuba ungaziva ulungile ngoku.

Ukuba ufumana ukubuyela umva, zinike uxolelo endaweni yokugxekwa okanye ukugweba. Yazisa inkqubela oyenzileyo endaweni yokujonga ukubuyela umva njengokungaphumeleli. Nxibelelana nabantu obathandayo ukukhuthaza kunye nenkxaso. Khumbula, ngomso lolunye usuku.

Nokuba zinokuziva zinzima kangakanani izinto ngoku, uhambe indlela ende. Ukuhlonipha uhambo lwakho ukuza kuthi ga ngoku kunye nokuqhubeka nokusebenza ngokubhekisele kwikamva kunokukunceda uhlale uzinze ngexesha lobhubhane we-COVID-19.

Ngaphezu kwakho konke, bambelela ethembeni. Le meko irhabaxa, kodwa ayisosigxina.

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.