Iingcebiso ezi-7 zokwakha iZenzo zokuCamngca mihla le

Umxholo

• Qala kancinci
• Imizuzu emihlanu, kathathu ngeveki
• Fumana ixesha elifanelekileyo
• Zive ukhululekile
• Zama usetyenziso lokucamngca okanye ipodcast
• Gcina kuyo
• Yazi xa ingasebenzi
• Qalisa
• Umgca wezantsi

Wakhe wazama ukuthatha umkhwa omtsha okanye uzifundise ubuchule obutsha? Ngokuqinisekileyo uqaphela kwangoko ukuba ukuziqhelanisa nemihla ngemihla kwakuyeyona nto ibalulekileyo kwimpumelelo. Ewe, kuyinyani ukucamngca, nako.

"Kubalulekile ukucamngca yonke imihla kuba uhlakulela umkhwa," ucacisa uSadie Bingham, unontlalontle wezonyango ojolise kuxinzelelo eGig Harbour, eWashington. Ukwangumntu olicamngca ixesha elide naye.

"Uninzi lwabantu aluyi kuqaphela iziphumo ezincumisayo kwangoko, ngenxa yoko kufuneka uqhelisele yonke imihla (ish) ukuze uqale ukubona iziqhamo zomsebenzi wakho," uyongeza.

Ukuqala indlela yokucamngca yemihla ngemihla kunokuba nzima, kodwa uninzi lwabantu lukufumanisa kulula xa sele luqalile ukuqaphela ezinye zeenzuzo zalo ezininzi.

Ngaba usenamathandabuzo ukuba ungenza ukucamngca kube yinxalenye yobomi bakho? Kunokwenzeka ngokupheleleyo, kwaye ezi ngcebiso zisixhenxe zempumelelo zinokunceda.

Qala kancinci

Ngelixa ukucamngca mihla le kuyinjongo enkulu, awudingi ukutsiba ngqo kwimizuzu engama-30 (okanye ngaphezulu) yonke imihla.

Imizuzu emihlanu, kathathu ngeveki

I-Bingham icebisa abaqalayo ukuba baqale ngemizuzu emihlanu yokucamngca okukhokelwayo, kathathu ngeveki, kwaye uyonyuse kancinci imizuzu njengoko ukucamngca kusiba yinxalenye engaguquguqukiyo yesiqhelo sakho.

Ekuqaleni, unokuziva ungakhathali kakhulu okanye uzolile. Usenokuziva ungakhululekanga konke konke. Kodwa kulungile. Yenza nje usukelo lokuthatha imizuzu emihlanu ukuhlala neengcinga zakho. Yiba nomdla ngazo, kodwa ungazinyanzeli.

"Ekugqibeleni," ucacisa uBingham, "uyakuva umrhumo wokuhlala phantsi ucamngce."

Ukuba awusoze uvuke ukuya kwimizuzu engama-30 ngosuku, sukujuluka uyokucamngca imizuzu eli-10 okanye eli-15 yonke imihla ubonelela ngezibonelelo.

Fumana ixesha elifanelekileyo

Uya kufumanisa ukuba imithombo eyahlukeneyo icebisa amaxesha ahlukeneyo "afanelekileyo" okucamngca. Kodwa enyanisweni, elakho ixesha elifanelekileyo lelinye ixesha onokwenza ngalo umsebenzi wokucamngca.

Ukuba uzama ukuzicamngca ngexesha elingasebenzi kakuhle kunye neshedyuli kunye noxanduva lwakho, uya kuphelela ekubeni uzive ukhathazekile kwaye ungakhuthazeki ukuqhubeka.

Endaweni yoko, zama ukucamngca ngamaxesha ahlukeneyo ukuze ubone ukuba zeziphi ezona zilungileyo kuwe. Oko kunokuphelisa ukuba yinto yokuqala ekuseni, kanye ngaphambi kokulala, ngexesha lokuhamba ngokuxakekileyo, okanye ngexesha lekhefu emsebenzini.

Naliphi na ixesha olikhethayo, zama ukugcina nalo. Ukungaguquguquki kunokunceda umkhwa wakho omtsha ube yenye yeendlela zakho zemihla ngemihla.

Zive ukhululekile

Mhlawumbi uye wazibona iifoto zabantu abacamngca behleli kwindawo ye-lotus yeklasikhi. Kodwa eso sikhundla asikhululekanga kuwo wonke umntu, kwaye kunzima ukulamla ukuba wenza into ekwenza ungonwabi emzimbeni.

Ngethamsanqa, akufuneki ungene kwindawo ethile ukuze ucamngce ngempumelelo. Endaweni yokuba ungene kwisikhundla onokubamba kuso, esivakalelwa silula kwaye siyindalo. Uhleli esitulweni, ulele phantsi - bobabini balungile ngokupheleleyo.

"Intuthuzelo ibaluleke kakhulu kunokuba 'ujonge' ngathi uyacamngca," kugxininisa uBingham.

Ukuba unengxaki yokuhlala phantsi, zama ukucamngca ngelixa uhamba okanye umile. Abanye abantu bafumana ukugxila kwinqanaba ngalinye kunceda ukuqhubela phambili inkqubo yokucamngca, kanye njengokujonga umphefumlo.

Kwakhona cinga ngokudala indawo yokucamngca ekhululekile, ethomalalisayo, okanye nokuba wakhe isiko elijikeleze inkqubo. Ukubandakanya amakhandlela, umculo onoxolo, okanye iifoto kunye neemementi zabathandekayo konke kunokunceda ukuphucula ukucamngca.

"Izibonelelo zesiko zibalulekile, njengoko le nkqubo iba yinkcazo yokuba impilo yakho ibalulekile," utshilo uBingham.

Zama usetyenziso lokucamngca okanye ipodcast

Ngaba uziva ungathandabuzeki malunga nokuba kufanele ukuba ucamngce njani?

Xa ungathandabuzeki, jika kwi-smartphone yakho. Kukho usetyenziso lwezinto ezininzi kwezi ntsuku, kwaye ukucamngca akunjalo.

Iiapps, uninzi lwazo simahla, zinokukuqala kunye nokucamngca okukhokelwayo, ethi iBingham icebise kwabaqalayo. Ukucamngca ngokukhokelwa kunokunceda ukukhuthaza ingqondo esebenzayo ibuyele kumzuzu wangoku, utshilo.

Unokusebenzisa usetyenziso ukufikelela:

• Ukucamngca ngeemeko ezahlukeneyo
• izandi zokuthomalalisa
• umthambo wokuphefumla
• Iipodcast
• izixhobo kunye nemizobo yokukunceda ufunde ngakumbi malunga nokucamngca

Unokwenza kwakhona ukuba inkqubo ilandele inkqubela yakho kwaye utshintshe indlela yokucamngca esekwe kwimeko yakho yengqondo ngoku.

Ezinye ii -apps ezithandwayo zibandakanya i-Calm, i-Headspace, kunye neepesenti ezilishumi zeHappier.

Gcina kuyo

Kuthatha ixesha ukwenza umkhwa omtsha, ke ungakhathazeki ukuba ukucamngca akubonakali ngathi kukucofa wena ekuqaleni.

Endaweni yokujonga izizathu zokuba kutheni ungakwazi ukuqhubeka nayo, jonga nabuphi na ubunzima onabo ngokufuna ukwazi kunye nengqondo evulekileyo. Imiceli mngeni ojamelana nayo ngexesha lokucamngca inokukukhokelela kwindlela eyimpumelelo.

Ukuba uphazamiseka lula, zibuze ukuba kutheni. Ngaba awonwabanga? Udiniwe? Ndidikwe? Yamkela ezi mvakalelo kwaye wenze utshintsho ngokufanelekileyo-zikunika ukuqonda okuxabisekileyo. Mhlawumbi khetha indawo eyahlukileyo, okanye uzame ukucamngca kwangoko ngemini.

Ukufunda ukuziqhelanisa nokwamkela ukwazi ukucamngca kunokukunceda uguqule ezi mvakalelo ngokulula kubomi bakho bemihla ngemihla, uBingham uyacacisa.

Oku kunokukunceda ukuba ube nexesha elilula lokuhlakulela ulwazi rhoqo.

Cinga ngale ndlela: Ukuba uqala ukucamngca xa uziva uxhalabile kwaye uphazamisekile, unokuziva ungcono noko. Kodwa ukuba uqhubeka nokucamngca rhoqo, unokufumana ixesha elilula lokulawula uxinzelelo lwakho ngaphambili iimvakalelo zakho ziyakongamela.

Yazi xa ingasebenzi

Awunakuzibona izibonelelo zokucamngca kwangoko. Yinto eqhelekileyo leyo. Kwaye nokuba kudala uziqhelisa, ingqondo yakho isenokuzula amaxesha ngamaxesha. Kuqhelekile, nako.

Akukho kwezi zinto zithetha ukuba awukwazi ukuphumelela ngokucamngca. Ukuqaphela xa ingqondo yakho ibhadule kude eneneni kuyinto elungileyo -kuthetha ukuba ukhulisa ulwazi. Xa oku kusenzeka, mane uphinde uziqwalasele ngobunono. Ngomsebenzi wokucamngca ngokuzinzileyo, uya kuqala ukubona izibonelelo ngexesha.

Oko kwathiwa, yiyo ngu Kubalulekile ukuba uqaphele xa ukucamngca kusenzakalisa kunokuba kulunge. Nangona ukucamngca kunceda ekunciphiseni iimpawu zempilo yengqondo kubantu abaninzi, ayinguye wonke umntu okufumanisa kuluncedo, nokuba sele uqhelisela rhoqo.

Ayisiyonto iqhelekileyo, kodwa abanye abantu bayonyusa iimvakalelo zoxinzelelo, unxunguphalo, okanye uvalo. Ukuba ukucamngca ngokungaguquguqukiyo kukwenza uzive umbi, unokufuna ukufumana isikhokelo kunyangi ngaphambi kokuqhubeka.

Qalisa

Ukulungele ukunika ukucamngca kwemihla ngemihla ngokudubula?

Nantsi ukucamngca okulula ukuze uqalise:

1. Fumana indawo efanelekileyo apho unokuphumla khona.
2. Cwangcisa ixesha elimalunga nemizuzu emithathu ukuya kwemihlanu.
3. Qala ngokugxila ekuphefumlweni kwakho. Phawula uvakalelo lwento nganye ephefumlayo kunye nomphunga. Phefumla kancinci kwaye ngokunzulu, ngendlela evakalelwa ngokwendalo.
4. Ngokukhawuleza xa iingcinga zakho ziqala ukubhadula, zamkele iingcinga ezizeyo, ziyeke zihambe, kwaye ubuyisele ukugxila kwakho ekuphefumlweni kwakho. Sukuba nexhala ukuba oku kuyenzeka-kuya kwenzeka.
5. Xa ixesha lakho liphelile, vula amehlo akho. Nika ingqalelo indawo ekungqongileyo, umzimba wakho, iimvakalelo zakho. Unokuziva uhlukile, ngekhe. Kodwa ngokuhamba kwexesha, uya kuqaphela ukuba uqaphele amava akho kunye nokusingqongileyo. Ezi mvakalelo zihlala ixesha elide emva kokuba ugqibile ukucamngca.

Ulungele into entsha? Zama ukuskena umzimba okanye ufunde okungakumbi malunga neendlela ezahlukeneyo zokucamngca.

Umgca wezantsi

Akukho ndlela ichanekileyo okanye engalunganga yokucamngca. Uya kuba nempumelelo enkulu xa uziqhelanisa ngendlela esebenza kuwe, ke musa ukuthandabuza ukuzama iindlela ezahlukeneyo de ufumane enye efanelekileyo.

Xa uqala ukuqaphela uvelwano olukhulu, uxolo, uvuyo, kunye nokwamkelwa ebomini bakho, uya kuyazi ukuba iyasebenza. Yiba nomonde nje, kuba ezi zibonelelo ngokuqinisekileyo azizukuvela kwangoko. Khumbula ukuzibonakalisa ngentshisekelo kunye nengqondo evulekileyo, kwaye uya kuhlala kwindlela eya empumelelweni.

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.