Indlela Yokuyeka Ukubukela

Umxholo

• Uphengululo lwe

USolange Castro Belcher wazithembisa ukuba akasayi kucinga ngeefries zasefrentshi. Wayezama ukuphulukana neekhilogram ezimbalwa, kwaye eyona nto yayiza kuphelisa ukutya kwakhe yayiluhambo oluya eGolden Arches. Into emnandi, nangona kunjalo: Okukhona iBelcher, i-29, izama ukungacingi ngefry, kokukhona zihlala zivela kwiingcinga zayo. Umhleli weWebhu, ohlala eMarina Del Rey, eCalif uthi: "Bendihlala ndiyikhupha engqondweni yam, kodwa ibiqhubeka ivela kwakhona. Ngaphambi kokuba azi, wabeka iodolo yakhe kwi-drive-through window.

Uninzi lwethu lube namava afana nakaBelcher. Ingaba iifries zaseFransi, umfana ozama ukudlula okanye imeko embi emsebenzini, kunokubonakala ngathi imizamo yakho yokususa iingcamango ezingafunekiyo imbi ngaphezu kokungenamsebenzi.

"Izifundo zethu malunga noxinzelelo lweengcinga zifumanise ukuba okukhona uzama ukungacingi ngento ethile, kokukhona uzixakekisa ngaloo ngcinga," utshilo uDaniel Wegner, Ph.D., unjingalwazi wezengqondo kwiYunivesithi yaseHarvard kunye nombhali wencwadi. Amabhere amhlophe kunye nezinye iingcinga ezingafunekiyo (Viking Penguin, 1989). UWegner ubiza oku ngokuthi "sisiphumo esiphindaphindayo," kwaye uthi senzeka ngenxa yendlela ethile ezisebenza ngayo iingqondo zethu.

Xa ucinezelekile, uyakhathazeka

Xa uzixelela ukuba, "Musa ukucinga ngetshokolethi," unokuba nazo zonke iinjongo zokungacingi ngezinto ezithandekayo. Kodwa kwenye indawo ngasemva kwentloko yakho, uhlala ujonga ukuba wenza njani-- "Ngaba ndicinga ngetshokolethi?" -Kunye nokubeka iliso rhoqo kwengqondo kunceda ukugcina ingcinga ikhona. Xa uWegner wayalela abo wayefundisisa nabo ukuba bangacingi ngebhere elimhlophe, ngokomzekelo, basebenza nzima bewushenxisa lo mfanekiso kangangokuba kungekudala babecinga ngebhere elimhlophe.

Kwaye nazi iindaba ezimbi kakhulu: Usenokungakwazi ukugxotha ingcinga xa ufuna kakhulu -- oko kukuthi, xa uziva uphantsi okanye uxinezelekile. Ukuzama ngenkuthalo ukungacingi ngento ethile kungumsebenzi onzima kwiingqondo zethu, kwaye xa amandla ethu engqondo ephantsi, kunzima kakhulu ukugcina ingcinga esalelweyo phantsi kokusongwa.

URalph Erber, Ph.D., onegunya kuxinzelelo lokucinga kunye noprofesa wezengqondo IYunivesithi yaseDePaul eChicago. Ukuvela kwakhona kwezi ngcinga, kwakhona, kukwenza uzive uxhalabile ngakumbi okanye udandathekile.

Ukukhanyela akusebenzi

Ukucinezelwa kwengcinga kunokuchaphazela imeko yakho yengqondo nangezinye iindlela. Ngomzamo wokuphepha umxholo wethaboo, unokuba uxakeke yimpambano okanye uxakeke. Kuyinyani ngakumbi ukuba uzama ukungacingi ngento ebalulekileyo, njengokuqhekeka kwakutsha nje. Izinto ezininzi zinokunxulumana nobudlelwane obulahlekileyo kangangokuba asicingi nzulu ngayo nantoni na, utshilo uJames W. Pennebaker, Ph.D., unjingalwazi kwizifundo zengqondo kwiYunivesithi yaseTexas kunye nengcali ngezimvo.

Ukuze sikhawuleze kwaye siphumelele ilahleko, sinokuthi sibambe iinkcazo ezingaphaya okanye zokuzigxeka ukuba kutheni yenzekile. Ukuba asizivumeli ukuba sicinge ngobuhlobo kunye nokuphela kwayo, ngekhe sikwazi ukuhlengahlengisa kwaye sisebenze ngemicimbi ebabandakanya.

Ukucinezelwa kokucinga, emva kwayo yonke loo nto, kunokuba luhlobo lokwala- ukuba awucingi ngesiganeko esibi, mhlawumbi khange kwenzeke nyani. Ingxaki kwesi sicwangciso kukuba awunakhohlisa ingqondo yakho: Iya kuhlala izisa iingcinga zomsitho kude kube ujongene nazo.

Ukuzama ukugcina imicimbi yeemvakalelo kwindawo eyonakeleyo kunokuyonakalisa impilo yakho. Uxinzelelo lunzima emzimbeni nasengqondweni, kwaye "ekuhambeni kwexesha ngokuthe ngcembe kunciphisa ukhuseleko lomzimba, kuchaphazela ukusebenza kwamajoni omzimba, isenzo sentliziyo kunye nenkqubo yemithambo, kunye nokusebenza kwe-biochemical yengqondo kunye nenkqubo ye-nervous," kubhala uPennebaker. Ekuvuleni: Amandla okuphilisa okuvakalisa iimvakalelo (Guilford, 1997).

Iingcamango ezintandathu ezithathayo

La manyathelo anika indlela yokuphuma kumgibe wokucinezela ingcinga:

Susa izinto ezibangela ingcinga kumbono. I-trigger yinto enokuyikhumbuza ingcinga engafunekiyo, njengesipho esikunikwe ngumntu owayekade ekulo. Xa kuziwa kwezi zinto, ngaphandle kwamehlo kuphuma engqondweni.

Zama izinto ezintsha. Nokuba utshintsha indawo apho ufumana khona ikofu yakho yasekuseni okanye umthambo oya kuwo emva komsebenzi, awufane uhlangane neendlela eziqhelekileyo. Ukuthatha into oyithandayo, ukwenza umhlobo omtsha okanye ukuthatha uhambo kunokunceda.

Ziphazamise-indlela elungileyo. Sidla ngokuzama ukuziphambukisa ngezinto ezisiqwenga kwindawo esihlala kuyo (sijonge efestileni, sijonge kwintanda eluphahleni). Kodwa ngokwenza oko, izinto esizibonayo ngalo lonke ixesha “ziyangcoliswa” yingcinga esizama ukuyiphepha. Isicwangciso esingcono kukukhetha isiphazamisi: Khetha umfanekiso omnye oza kuwubiza engqondweni xa kungena iingcinga ezingamkelekanga: umbono wolwandle olugqatswa lilanga, umzekelo.

Zibandakanye nomsebenzi. "Sifumene ukuba xa unika abantu umsebenzi onzima ngendlela enomdla, ithatha ingqalelo yeengcinga zabo ezininzi," utshilo uDe Paul Ralph Erber. Unika izifundo zakhe iingxaki zemathematika okanye imidlalo yamagama, kodwa lo mbono usebenza kuwo nawuphi na umsebenzi obandakanya wena ngokwenyani--ukunyuka amatye, ukufunda, ukupheka isidlo esimnandi. Imidlalo kunye nokuzivocavoca zilungile ngakumbi, kuba zongeza izibonelelo zomzimba zokuphumla kwimivuzo yengqondo yokufunxa.

Ziveze. Ukuba akubonakali ngathi uyeka ukucinga ngomlo owawunawo nomfana wakho okanye amazwi athethwe ngumama wakho, lixesha lokuvakalisa ezo ngcinga. Kungabonakala ngathi kuphikisana nokuhlala kwakwisihloko ozama ukusiphepha, kodwa umahluko obalulekileyo kukuba ukhetha ukuba uza kuyisingatha nini kwaye phi, endaweni yokuba uyokuchwechwela. Kwincoko nomhlobo okanye kwiseshoni yokubhala nejenali yakho, jonga isiganeko esibuhlungu kunye nentsingiselo yaso ebomini bakho.

Qaphela xa udiniwe okanye uxinezelekile kwaye kufuneka uphumle. Xa uphumle kwaye uphumle kakuhle, uya kuba neendlela ezingcono zokujongana neengxaki kunokuzama ukuzityhalela ecaleni.

Ukuba ukhathazwa kakhulu ziingcinga eziphindaphindiweyo ongenakukwazi ukuzisusa, unokufuna ukufuna uncedo kumcebisi oyingcali.

Ngokuphathelele uBelcher, uye wafumanisa ukuba xa engazisusi iingcinga zeefries zaseFransi, ngokwenene ziza kancinci. Xa umbono usenzeka kuye ngoku, ujika ingqondo yakhe kwisiphazamisi amthandayo-isikrini asebenza kuso-okanye aphume ngomnyango ukubaleka ngokukhawuleza. "Ukuthambekela" kuye kwathotha, kwaye ngoku uyakwazi ukuqhuba edlula kwindawo edibeneyo yokutya okukhawulezayo- ngaphandle kwengcinga yesibini.

Ukucinezelwa kweengcinga kunye nokuncipha kobunzima: omawukwenze nokungakwenzi

Nangona izicwangciso ezininzi zokutya kunye neencwadi zicebisa ukucinezela iingcinga zokutya, "yonke into esiyaziyo malunga noxinzelelo lwengcinga icebisa ukuba ayizukusebenza, kwaye eneneni, kukho ithuba elifanelekileyo lokuba iya kwenza izinto zibe mbi ngakumbi," utshilo isazi ngengqondo uPeter Herman, Ph. D., weDyunivesithi yaseToronto eCanada. U-Herman ungumbhali we "Ukulawulwa Kwengqondo Yokutya: I-Excitatory and Inhibitory Food Thoughts," isahluko kwincwadi ye-1993 malunga nokulawulwa kwengqondo ehlelwe nguDaniel Wegner waseHarvard, Ph.D.

Izinto ongazenziyo

Musa ukuzityhala kude iingcinga zokutya xa uzama ukunciphisa umzimba. Ngokuka-Herman, "izifundo zethu zibonisa ukuba ukuzama ukucinezela iingcinga zokutya kwenza ukuba i-dieters izive ilambile kwaye icinge ngokutya ngakumbi. Ikwenza ukuba banqwenele ukutya abakuthandayo ngakumbi, bakutye oko kutya kwakamsinya xa bekwazi, kwaye bakutye ngakumbi kunokuba bebeza kukutya. ngenye indlela. "

Musa ukutsiba izidlo. Iidlitha ezilambileyo kunokwenzeka ngakumbi ukuba zizame ukucinezela iingcinga zokutya -zenza ezo ngcinga zingene ngakumbi.

Ezakho

Yitya imilinganiselo ephakathi yokutya oyithandayo. Xa ungalambi, kwaye xa ungafuneki ukuba uzityhale kude iingcinga zokutya okungavumelekanga, akunakufane kwenzeke ukuba utyebe.

Yazi ukuba ukutyhala ecaleni iingcinga zokutya kuya kusiba nzima ngakumbi. Ngenxa yokuba ukucinezelwa kweengcinga kuphumelela kuphela kwixesha elifutshane, kwaye ngenxa yokuba iipounds ezimbalwa zokugqibela zinokuba nzima kakhulu ukulahlekelwa, ukucinezela iingcamango zokutya kuba nzima xa usitya ixesha elide. UHerman ukholelwa ukuba kungcono ukuba ungatyi konke konke, kodwa utye ukutya okusempilweni okuphakathi kwaye wenze umthambo rhoqo. Yinto oyenza ngokwesiqhelo eyona nto ibalulekileyo.

Uphengululo lwe