Ngaba Ngokwenene Ukucinga Kuyasebenza?

Umxholo

• Ukuqonda Okungcono Ukuba Nethemba
• Ukuchasana ngokwengqondo kunye neWOOP
• Uphengululo lwe

Siwavile onke amabali anamandla okucinga okuqinisekileyo: Abantu abathi iglasi isigcwele-sigcwele babanceda ukuba benze yonke into ngamandla ukusuka kwimizuzu embalwa edlulileyo yeklasi yokujikeleza ukoyisa izifo ezonakalisayo njengomhlaza.

Olunye uphando luyayixhasa nembono nayo. Abantu abafumene ukusilela kwentliziyo baphumelele kakhulu ekubuyiseni ukuba babonwa benethemba, ngokutsho kophononongo lwakutsha nje oluvela kwiSibhedlele Jikelele saseMassachusetts eBostonOkunye isayensi ifumanise ukuba abanethemba banempendulo engcono yebhayoloji kwi-hormone yoxinzelelo i-cortisol kune-pessimists. Kwaye olunye uhlolisiso olwenziwa ngowama-2000 olwaluhlalutya iijenali zoonongendi lwafumanisa ukuba isimo sengqondo sokuchwayita, njengoko sibonwa ngokubhala koodade, sinxulunyaniswa ngamandla nobomi obude. (Jonga izibonelelo zezeMpilo zokuba nethemba ngokuchasene noPessimist.)

Kodwa ngaba inokwenzeka into yokuba nje ukuba neengcinga ezonwabileyo kunokukunceda woyise iingxaki ebomini?

Ukuqonda Okungcono Ukuba Nethemba

Ngelishwa, ayisiyiyo ngokupheleleyo ibali. Ngelixa, ngokubanzi, uphando luqinisekisa ukuba iingcinga ezinethemba lokuphila zihlala ixesha elide, zibone umsebenzi omninzi kunye nempumelelo kubudlelwane, kwaye ziyonwabele impilo esempilweni, imeko enjalo isenza ukuba sikwazi ukuthatha amanyathelo afanelekileyo: ukulandela imiyalelo yoogqirha, ukutya kakuhle, nokuzilolonga.

"Igama" ithemba "liyaphoswa kwiindawo ezininzi njengokucinga nje okuhle, kodwa inkcazo yinkolelo yokuba xa ujongene nokungalunganga, silindele iziphumo ezilungileyo-kwaye sikholelwa ukuba indlela esiziphatha ngayo ibalulekile, utshilo uMichelle Gielan, umseki leZiko loPhando oluNgcono oluSetyenzisiweyo kunye nombhali we Ulonwabo losasazo.

Yithi umngeni kukuchongwa kwesifo. I-Optimists iya kuba nakho ukukholelwa ukuba kukho izinto onokuzenza ukuphucula imeko yakho-kwaye ezo ndlela zokuziphatha (ukuhambelana nokuqeshwa koogqirha, ukutya ngokuchanekileyo, ukubambelela kunyango) kungakhokelela kwiziphumo ezingcono, utshilo uGielan. Ngelixa i-pessimist inokwenza abanye Kwezo zenzo zokuziphatha, ezinombono obulalayo wehlabathi, banokutsiba amanyathelo aphambili anokukhokelela kwisiphumo esingcono, uyacacisa.

Ukuchasana ngokwengqondo kunye neWOOP

Kwincwadi yakhe, Ukuphinda ucinge ngokuCinga okuqinisekileyo: Ngaphakathi kwiNzululwazi eNtsha yeNkuthazo, UGabriele Oettingen, Ph.D., unjingalwazi kwizifundo zengqondo kwiYunivesithi yaseNew York nakwiDyunivesithi yaseHamburg, ucacisa lo mbono wamaphupha onwabileyo awonelanga: kubo. Ukufumana izibonelelo zeengcinga ezonwabileyo, endaweni yoko, kuya kufuneka ube nesicwangciso-kwaye kuya kufuneka uthathe amanyathelo.

Ke uphuhlise into ebizwa "kukuchasana kwengqondo": ubuchule bokubonwayo obubandakanya ukujonga injongo yakho; Ukubonisa iziphumo ezilungileyo ezinxulumene nenjongo; ukubona ngeso lengqondo nayiphi na imiceli mngeni onokuthi ujongane nayo; nokucinga ukuba xa ujamelene nocelomngeni, unokuwoyisa njani loo mqobo.

Yithi ufuna ukusebenzela ngakumbi-unokuba nomfanekiso weziphumo zakho zibe nethoni ngakumbi. Gxininisa kweso siphumo kwaye ucinge ngokwenene. Emva koko, qala ukucinga ngenqobo yakho yokuqala ekuthinteni ukuya ejimini-mhlawumbi yindlela yakho exakeke kakhulu. Khawucinge ngoko. Emva koko, setha umceli mngeni wakho ngengxelo ka "ukuba-emva koko", enje ngala: "Ukuba ndixakekile, ndiza kwenza i-XYZ." (Kwaye ukuZilolonga kangakanani okuFunekayo kuxhomekeke ngokupheleleyo kwiinjongo zakho.)

Esi sicwangciso, siqulunqwe ngu-Oettingen, sibizwa ngokuba yi-WOOP-wish, isiphumo, umqobo, icebo, utshilo. (Ungazizamela apha.) I-WOOP ithatha kuphela imizuzu emihlanu ngeseshoni kwaye sisicwangciso esisebenzayo esisebenza ngemibutho engazi, utshilo u-Oettingen. "Yindlela yokubonisa-kwaye wonke umntu angenza imifanekiso."

Kutheni isebenza? Kuba ikubuyisela kwinyani. Ukucinga malunga nokuphazamiseka okunokwenzeka kunye nokuziphatha kwakho okunokuthi kukuthintele ekufikeleleni usukelo kubonelela ngengqiqo yokwenyani yemihla ngemihla-kwaye ngethemba kuyakukhanyisela kwiindlela onokuthi uzenze ukugqitha imiqobo yendlela.

I-WOOP ixhaswa liqela ledatha. U-Oettingen uthi abantu abenza i-WOOP malunga nokutya okunempilo badla iziqhamo kunye nemifuno eninzi; abo basebenzela iinjongo zokuzilolonga ngokusebenzisa ubuchule bokusebenza ngakumbi; kunye nezigulana ezibuyelayo eziziqhelanisayo ne-stroke zisebenza ngakumbi kwaye ziyancipha emzimbeni kunabo bangazenziyo. (Sinezinto ezingakumbi ezivunyiweyo zeTherapist-evunyiweyo yokuNgqinisisa okungapheliyo.)

Unokufunda ukuba yi-Optimist

Ukuphelelwa lithemba ngokwemvelo? Ngaphaya kwe-WOOP-kwaye uqiniseke ukuba ugxile ekuziphatheni okuhle-kuwe-kubalulekile ukwazi ukuba imbono yakho ngobomi iyathandeka. Ukutshintsha ngu kunokwenzeka, utsho uGielan. Qala ngale mikhwa mithathu yabantu abanethemba kakhulu.

• Yiba nombulelo. Kuphononongo luka-2003, abaphandi baqhekeza abantu baba ngamaqela amathathu ahlukeneyo: elinye labhala phantsi izinto elizibulelayo, elinye labhala imizabalazo yeveki, kwaye enye yabhala phantsi izinto ezingathathi cala. Iziphumo: Kwiiveki nje ezimbalwa, abantu ababhale izinto ababenombulelo ngazo babenethemba ngakumbi kwaye bezisebenzisa ngakumbi kunamanye amaqela amabini.
• Zibekele iinjongo ezincinci. Abantu abanethemba ngekamva basenokuba nethuba lokuvuna iingenelo zempilo zokucinga ngolonwabo, kodwa bakwathabatha amanyathelo amancinane abonisa ukuba ukuziphatha kwabo kubalulekile, utsho uGielan. Ukubaleka imayile, umzekelo, isenokungabi yeyona njongo inkulu kwabanye abantu, kodwa yinto elawulekayo kwaye ungabona iziphumo ekukukhuthazeni ukuba uqhubeke uqeqesho okanye ubetha umthambo.
• Ijenali. Kwimizuzu emibini ngosuku, bhala awona mava awakhayo okhe wanayo kwiiyure ezingama-24 ezidlulileyo-kubandakanya yonke into onokuyikhumbula njengakuqala, indlela oziva ngayo, kunye nento eyenzekileyo, ucebisa njalo uGielan. "Ubangela ukuba ingqondo yakho iphinde ikhumbule la mava aqinisekileyo, iwuphembelele ngeemvakalelo ezintle, ezinokuthi zikhuphe i-dopamine," utshilo uGielan. Thatha ithuba loku kuphakama ngokubetha i-pavement post-journaling sesh: I-Dopamine idityaniswe ngokusondeleyo nenkuthazo kunye nokuziphatha okunomvuzo. (P.S. Le Ndlela yokuCinga ngendlela eNgcono inokwenza ukubambelela kwimikhwa esempilweni kube lula kakhulu.)

Uphengululo lwe