Ukonyusa njani ukuzithemba kwakho kumanyathelo ama-5 alula

Umxholo

• Mamela Amandla
• Yakha Amandla Akho Engqondo
• Ukunyusa amandla ngeYoga
• Libhale kwakhona iBali Lakho
• Zibukele Woyisa
• Uphengululo lwe

Ukufumana into oyifunayo emsebenzini, ejimini, ebomini bakho-kubalulekile ukuzithemba, into esiyifundileyo ngamava. Kodwa inqanaba apho iseti-engqondweni leyo ibaluleke khona xa uqhuba impumelelo yakho inokukumangalisa. Ukuzithemba kuhambelana nobuchule xa kufikwa empumelelweni, utshilo uCameron Paul Anderson, Ph.D., unjingalwazi kwiSikolo soShishino sase-Haas e-UC Berkeley. Xa uziva ulungile ngawe, ukulungele ukuthatha umngcipheko kwaye ukwazi ngcono ukuphinda ubuyele kwizithintelo. Kwakhona ucinga ngokuyilayo kwaye uzityhale ngakumbi, utsho.

Ukuzithemba kude kukuncede usebenzise amandla oxinzelelo, ngokutsho kophando oluvela kwiYunivesithi yaseChicago. Abantu abangaqinisekanga ngeziqu zabo kusenokwenzeka ukuba babone iimpawu zokuxinezeleka (njengeentende zezandla ezibilayo) njengemiqondiso yokuba baza kusilela, nto leyo eba sisiprofeto esizizalisekisayo. Abantu abathembekileyo abaxinzelelwanga ngolo hlobo lokungakhathali kwaye banokuvuna izibonelelo zempendulo yoxinzelelo (njengokucinga okubukhali) kwaye benze ngcono phantsi koxinzelelo. (Nantsi kanye indlela yokuguqula uxinzelelo lube ngamandla.)

"Iakhawunti yemfuza ukuya kuthi ga kwiipesenti ezingama-34 zokuzithemba," utshilo uAnderson-kodwa ulawula ezinye izibini ezibini. Indlela oziva uzithembe ngayo isekwe kwizibalo ozenzayo ingqondo yakho ngokulinganisa izinto ezifana namava adlulileyo ngokuchasene neempawu ezifana nethemba. Ukuphucula ukuzithemba kwakho kuthetha ukuyilawula le equation. Ezi ngcebiso ziya kunceda.

Mamela Amandla

Abantu abanale nto iingcali zibiza ngokuba "ziingqondo zokukhula" -inkolelo yokuba nabani na unokuba mhle kwinto ethile, kungakhathaliseki ukuba inqanaba labo lokuqala lesakhono-lihlala liqiniseka ngakumbi kunabo bacinga ukuba izakhono zizalwa, uAnderson uthi. Ukukhula kwengqondo kukukhuthaza ukuba ushukume ukusilela okudlulileyo kwaye ufumane ukhuthazo olungakumbi kwimpumelelo. Ukwamkela le ndlela yokucinga ngokuqinisekileyo, uAnderson ucebisa ukuba anike ingqalelo kwiimpumelelo ezincinci. "Ezi zinto ziya kuyakha inkolelo yakho kubuchule bakho, ke xa ujongene nemisebenzi enzima, uya kuziva uzithembile," utshilo. Ukubhiyozela ezo mpumelelo zincinci kukwanceda ukuba ubone yonke inkqubela yakho njengoko usebenzela usukelo. (Sebenzisa ezi ngcebiso ukomeleza ukomelela kwakho kwaye woyise nawuphi na umngeni wokuzilolonga.)

Yakha Amandla Akho Engqondo

Ukusebenza yenye yezona zinto zinamandla onokuzenza ukwandisa ukuzithemba, utsho uLouisa Jewell, umbhali we Ucingo lweBongo yakho yokuZithemba: INzululwazi yokuNqoba ukungazithembi. "Xa usenza umthambo, ingqondo yakho ifumana imiyalezo evela emzimbeni wakho ithi, ndomelele kwaye ndiyakwazi. Ndiyakwazi ukuphakamisa izinto ezinzima kwaye ndibaleke imigama emide, "uchaza. Ukuzilolonga kukhulula iiendorphin ezikhuthazayo, zonyusa umoya, kuphelisa uxinezeleko, kwaye kuphazamisana neengcinga ezingakhiyo, utsho uOili Kettunen, Ph.D., ingcali kumthambo wezempilo kwiZiko leMidlalo laseFinland eVierumäki. Ukuze ungenelwe, yenza umthambo kangangemizuzu eli-180 ngeveki, okanye imizuzu engama-30 ukuya kwengama-40 iintsuku ezintlanu ngeveki, utsho. Kwaye uzilolonge kusasa ukuba unokuwujiwungisa. "Ingqondo engapheliyo yempumelelo oyifumanayo iya kuba nefuthe ekuziphatheni kwakho imini yonke," utshilo uJewell.

Ukunyusa amandla ngeYoga

Iimeko ezithile zeyoga zinokukunceda ukuba wakhe ukuzithemba, ngokutsho kophando olutsha kwijenali Imida kwiPsychology. I-pose pose (ukuma kunye nemilenze yakho kunye kunye nomlenze wakho kunye nesifuba uphakanyisiwe) kunye ne-eagle pose (ukuma ngeengalo zakho eziphakanyisiwe ukuphakama kwamagxa kunye nokuwela phambi kwesifuba) ukukhulisa amandla kunye neemvakalelo zokuxhobisa. Ngoba? Olunye uphando lubonisa ukuba i-yoga inokuvuselela i-vagus nerve-i-cranial nerve ebaleka isuka kwingqondo iye esiswini-ethi yona inyuse amandla, impilo-ntle kunye nokuzithemba, utshilo umbhali wophando u-Agnieszka Golec de Zavala, Ph.D. Utshintsho lwabonakala emva kwemizuzu nje emibini, wongeza. Ingcebiso yakhe: "Yenza i-yoga rhoqo. Inokuba neenzuzo ezihlala ixesha elide. Inokuchaphazela inkqubo ye-nervous central ngendlela enzulu, engapheliyo yokuphucula amandla kunye nokwakha ukuzithemba." (Qala ngale ndlela yokuphefumla ye-yoga eyakha ukuzithemba.)

Libhale kwakhona iBali Lakho

Abantu benza amabali ngamakhono abo, utsho uJewell. “Kulapho uzixelele ukuba, andilohlobo lweCrossFit, okanye ndiyoyika ukuthetha esidlangalaleni,” uyachaza. Kodwa unamandla okuchaza kwakhona indlela ozihlela ngayo ngokwawo ukuvuthela ngaphaya kwale miqobo yengqondo. (Nasi isizathu sokuba uzame into entsha.)

Qala ngendlela othetha ngayo nawe. Xa ucinga ngendawo yobomi bakho ebangela ukungazithembi, sebenzisa izimelabizo zomntu wesithathu: "UJennifer uyoyika" endaweni yokuba "Ndinovalo," abaphandi abavela kwiYunivesithi yaseBuffalo bacebisa. Kuvakala ngathi bubudenge, kodwa kuyasebenza: Abantu ababesebenzisa obu buchule ngaphambi kokunika intetho baziva beqinisekile malunga nokusebenza kwabo kunabo bangakhange benze njalo. Ukucinga komntu wesithathu kunokudala umgama phakathi kwakho kunye nantoni na ebangela ukungazithembi kwakho. Ikuvumela ukuba uzenzele kwakhona njengomntu ophumelele ngakumbi.

Zibukele Woyisa

Xa ucinga okanye uzibonela ngokwakho wenza into, ingqondo yakho isabela ngokungathi uyayenza nyani, uphando oluvela kwiDyunivesithi yaseWashington ibonisa. Oko kuyanceda xa uziqeqeshela umsitho othile, njengokubaleka ugqatso okanye ukwenza ithowusti yomtshato. Kodwa imithambo ethile yokuboniswa ikwanceda ukwandisa ukuzithemba kwakho ngokubanzi. Qala ngokubonisa imeko apho uziva uzithembile kakhulu, ucebisa uMandy Lehto, Ph.D., umqeqeshi wobuqu. Yenza imeko ichaze kangangoko kunokwenzeka. Ume njani? Ingaba unxibe ntoni? Yenza oku kangangemizuzu emibini okanye kabini ngemini, utshilo uLehto. Isebenza kuba ikuvumela ukuba uziqhelanise nokuziva uqinisekile, ukomeleza iisekethe zobuchopho ezikuxelela ukuba ulungile kwaye uyakwazi. Emva kwethutyana, uya kuba nakho ukuziva unomdla nanini na xa ufuna.

Uphengululo lwe