Ungavumeli abacaphuki ukuba banciphise ukuzithemba kwakho

Umxholo

• Thetha uviwe
• Ukuzilolonga
• Ziqhelise Ukuba Nombulelo
• Hlaziya kwakhona iNorm
• Uphengululo lwe

Sonke sinayo blah iintsuku. Uyazi, ngezo ntsuku xa ujonga esipilini kwaye uyazibuza ukuba kutheni ungenayo i-rock-hard abs kunye nemilenze kangangeentsuku. Kodwa yintoni le ishukumisa ukuzithemba kwethu? Ingxaki ayiveli nje ngaphakathi. (Fumanisa ukuba kutheni kufanelekile ukuba ube noMzimba oLungileyo kulo nyaka.)

Abasetyhini ababhinqileyo abasebenza ezesondo abafundi beekholeji baxela ukuba bafumene amagqabantshintshi okanye uxinzelelo malunga ne-avareji yamalungu omzimba angama-4.46, ngokophando olutsha oluvela kwiYunivesithi yaseClemson. Umzekelo, iipesenti ezingama-85.8 zabasetyhini ekwenziwe kubo uvavanyo baziva benengcinezelo malunga nokubhitya; Iipesenti ezingama-81.7 zathi uxinzelelo luvela kwimithombo yeendaba, iipesenti ezingama-46.8 zathi zivela kubahlobo nakwabaziyo, kwaye iipesenti ezingama-40.4 bathi zivela koomama. Kwaye abafazi abangama-58.4 bathi baziva benyanzelekile malunga namabele abo-uninzi lwalo xinzelelo (iipesenti ezingama-79.1, ukuba zichane ngqo) zivela kumajelo eendaba, zilandelwa ngabahlobo kunye nabantu ababaziyo, emva koko amakhwenkwe-ngelixa iipesenti ezingama-46 zowesifazane zivuma ukuba ziziva zinyanzelwe malunga iimpundu zabo (ungabulela nakumajelo eendaba ngaloo nto). Abasetyhini nabo babeziva becinezelekile xa kufikelela kwiinwele zabo zangasese, ivumba lelungu lobufazi kunye nenkangeleko, ubude, nokuba neentlobano zesini ngexesha lokuya exesheni.

Apha kulapho kuye kwabanomdla wokwenene: Uphando lukwabonisa ukuba amalungu omzimba angakumbi afumana ingxelo engalunganga malunga nawo, awonelisekanga kangako ngenkangeleko yawo. Abasetyhini abaye bafumana ukungakhathali babenethuba lokujonga ukutya ukutya kunye nonyango lokunyusa amabele, isifundo sikwabonisa. (Into enomdla kukuba, iintombi ezinyulu zihlala zixela uxinzelelo oluncinci, ngakumbi malunga nemimandla esezantsi.)

"Kulihlazo ukuba uninzi lwabasetyhini ngelixa bebadala bafumene ukungakhathali okungaka, kwaye asikhange sijongane nokuba maninzi kangakanani na abafazi abafumana ukungakhathali," utshilo umbhali wophononongo uBruce King, Ph.D., unjingalwazi wezengqondo kwiYunivesithi yaseClemson.

Amagqabaza angalunganga anokuba neziphumo ezinkulu-enyanisweni, ukuhlaziswa komzimba kunokukhokelela kumngcipheko wokufa okuphezulu. "omnye umntu wenza amagqabantshintshi malunga nobunzima," utshilo uJennifer Mills, Ph.D., unjingalwazi onxulumene nesayikholoji kwiYunivesithi yaseYork eCanada. "Oko akutsho ukuba uluvo lubangele ukuphazamiseka ekutyeni-zinokubakho ezinye izinto ezinobungozi ezikhoyo kwaye kunokwenzeka ukuba zibekhona ezinye izinto ekudlaleni-kodwa ingxelo enxulumene nobunzima, nokuba inye, inokuba yingozi kakhulu, ngakumbi kubantu basemngciphekweni."

Ngoxinzelelo olungaka kunye nokungakhathali okuvela kwiinkalo ezininzi, kubalulekile ukuqiniseka ukuba wena wonwabile yindlela ojongeka ngayo noziva ngayo. Kwaye ukuba kukho umntu okubeka phantsi, musa ukuyivumela ukuba izike ngaphakathi. Zama la maqhinga ukugcina ukuzithemba kwakho kwifomu ephezulu.

Thetha uviwe

Ungavumeli iintloni zomzimba ziphumelele. "Ukuba kubonakala kufanelekile kwaye ukhululekile ukwenza oko, ngokwenene thetha kwaye uthi 'ouch, oko kungqongqo. Oko akulungile ukuthetha oko kwabanye abantu ngemizimba yabo, "utsho uMills. Umoni usenokucela uxolo, nto leyo enokukunceda uzive ubhetele xa ubethwa. Kwaye kukho isibonelelo sexesha elide: "Ukucinga kukuba ngokwenza oku, singaqala ngokudibeneyo ukutshintsha inkcubeko esingqongileyo ukuze singavumeli abantu ukuba bathethe kakubi, utshilo uMills. Yaye ukuba ubani ukugculela ngokuphindaphindiweyo, cinga ngoko kusenokwenzeka ukuba kusenokufuneka uhlukane nolwalamano. (Ufuna inkuthazo? Impendulo yalo Mfazi kwi-Fat Shaming kwi-Gym izokwenza ukuba ufune ukugcoba.)

Ukuzilolonga

Ukubetha iintsimbi kunokukwenza uzive unamandla. Ukuzilolonga kuyanceda ekubonakaleni komzimba nokuba awunciphisi umzimba ngokwenza umthambo, utshilo uMills. "Ukusebenza, ukomeleza umzimba wakho, ukusebenzisa umzimba wakho ukwenza imisebenzi ngaphandle kokujonga kakuhle kwaye ubhityile, ezo zinto zilungile ukuba sizenze."

Ziqhelise Ukuba Nombulelo

Dwelisa izinto ezintathu ozithandayo ngomzimba wakho kwinqaku kwifowuni yakho, ucebisa uCharlotte Markey, Ph.D., unjingalwazi wezengqondo kwiYunivesithi yaseRutgers. Oku kuyakukunceda ukhumbule ukuba umhle kangakanani-ngoku nakwixa elizayo xa ubona inqaku. Ngaba ufuna i-inspo yento oza kuyibhala? “Ukuchitha ixesha elithile ucinga ngokusebenza kwemizimba yethu nako kubaluleke kakhulu,” utshilo. "Mhlawumbi unqwenela ukuba iingalo zakho zincinci kodwa zomelele ngokwenene. Okanye unqwenela ukuba amehlo akho abe luhlaza okwesibhakabhaka, kodwa unombono ogqibeleleyo," utshilo. Thatha ingcebiso kwaba basetyhini bazibonakalisa ukuba bomelele ngaba bafile, kwaye bafunde ukuthanda into onayo.

Hlaziya kwakhona iNorm

Ukuba uzithelekisa nemifanekiso ekwi-Insta, thatha inyathelo umva. Khumbula ukuba iiPosti ze-Instagram "Fitspiration" azisoloko zikhuthaza-kwaye kungenxa yokuba uninzi lwezinto esizibonayo aziyonyani. Abanye abantu baye benza utyando okanye ezinye izongezo; ezinye zilunge ngokwenene ekusebenziseni izihluzi. “Zibeke kwimeko yokucinga: ‘yinkohliso,’ utshilo uMarkey. "Zikhumbuze nje ukuba ayinyani, kwaye iyakunceda kancinci ukutshintsha ulindelo lwakho kwaye ungafaki umfanekiso ngaphakathi." Ukujonga into yokwenyani, khangela imifanekiso ephakathi ngokwenene. Umzekelo, ukuba unenkxalabo malunga nendlela obukeka ngayo phantsi, khangela iLabia Library, iqoqo leefoto eziza kukubonisa iindidi zemizekelo yeembombo eziqhelekileyo, ezihlanganiswe liqela elingenzi nzuzo e-Australia.

Enye into: "Gcina ukhumbula ukuba amaxesha amaninzi isenokungabi malunga nawe kodwa malunga nomntu othetha into kuwe," utshilo uMarkey. "Oko akuthethi ukuba banyanisile kuvavanyo lwakho kuwe." Basenokuba baxela ukhuseleko lwabo; ungachithi xesha ubayeke bakwehlise nawe.

Uphengululo lwe