Ijenali yokuTya ukutya kwakho

Umxholo

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Ngalo lonke ixesha, xa kukho into endikhathazayo, ndibamba incwadi yam yebhastile ethembekileyo, ndiye kwivenkile yekofu endiyithandayo, ndiodole ikomityi engenasiphelo ye-decaf kwaye ndiqale ukubhala.

Nabani na okhe wagalela iingxaki ephepheni uyazi ukuba kungangcono kangakanani ukusenza sizive. Kodwa mva nje, inzululwazi, nayo, ime emva kwepeni kunye nephepha njengendlela yokuphilisa, emzimbeni nasengqondweni. Ngaphezu koko, iingcali kwicandelo le "journaling," njengoko kusaziwa, bathi ukubhala kunokunceda malunga nayo nantoni na ebangela uxinzelelo kunye nokuxhalaba - umsindo, ukudakumba, kunye nokuncipha komzimba.

"Ijenali ifana nomhlobo wakho osenyongweni, ungathetha nantoni na kuyo," utsho uJon Progoff, umlawuli weDialogue House Associates, umbutho weSixeko saseNew York ofundisa iindibano zocweyo. "Ngenkqubo yokubhala, kukho ukuphilisa, kukho ukuqonda kunye nokukhula."

UProgoff uthi abathengi bakhe babenempumelelo ethile ekusebenziseni ubhalo lwejenali ukunceda ukunciphisa umzimba kunye nemicimbi yomzimba. Ngokubhala, uthi, abathengi banokuhlalutya indlela ukutya kwabo okunokuyonakalisa ngayo imizimba yabo, indlela yokufumana iindlela zokuphucula imikhwa enganampilo, okanye ukwamkela nje ukuba imizimba yabo ingaba sempilweni kwaye yomelele ngaphandle kokuba ibe yimodeli encinci. Ukubhala, uthi, kunokukunceda wazi ukuba ungawusebenzisa kakubi kanjani umzimba wakho kunye neendlela onokuzondla ngazo.

Indlela okunceda ngayo ukubhala

Ukubhalwa kweJenali kwafumana ubhontsi bezenzululwazi kunyaka ophelileyo xa iJenali yeAmerican Medical Association yapapasha isifundo malunga nezigulana ezili-112 ezine-asthma okanye i-rheumatoid arthritis -izifo ezibini ezinganyangekiyo nezityhafisayo.Abanye babaguli babhale ngesona siganeko sixinzelelo kakhulu ebomini babo, kwaye abanye babhala ngezihloko ezingathathi cala ngokweemvakalelo. Xa isifundo saphela emva kweenyanga ezine, ababhali abajongana namathambo kwigunjana labo leemvakalelo babesempilweni: Izigulana zesifo sombefu zabonisa ukuphucuka kwepesenti ye-19 ekusebenzeni kwemiphunga, kwaye abanesifo samathambo babonisa ukwehla kweepesenti ezingama-28 kubukhali beempawu zabo.

Unceda njani ukubhala? Abaphandi kwakhona abaqinisekanga. Kodwa uJames W. Pennebaker, uprofesa wezengqondo kwiYunivesithi yaseTexas eAustin nombhali Ukuvula: Amandla okuphilisa okubonisa iimvakalelo (UGuilford Press, 1997), uthi ukubhala malunga nesiganeko esibuhlungu kunokunciphisa uxinzelelo. Oku kubalulekile kuba uxinzelelo lunokucinezela amajoni akho omzimba, lunyuse uxinzelelo lwegazi kunye nomsebenzi wakho wehomoni. Kwizifundo zakhe, uPennebaker ufumanise ukuba abantu ababhala ngeziganeko ezothusayo bayabuphucula ubomi babo: abafundi benza ngcono eklasini; abantu abangasebenziyo badla ngokufumana imisebenzi. Bakwazi nokuba ngabahlobo abangcono, nto leyo eyinzuzo kwimpilo kuba abantu abasondeleleneyo nabanye bathambekele ekubeni sempilweni kunabo bangenabahlobo basondeleyo.

Ngaphezu, ukubhala kwijenali kunceda ufumane izisombululo kunye namandla anokuba ulele ungcwatyelwe ngaphakathi kwakho. Njengokucamngca, ukubhala ijenali kuvumela ingqondo yakho ukuba ijolise ngokuzolileyo nangokupheleleyo ekwamkeleni into ebuhlungu kwixesha lakho elidlulileyo okanye ukuqonda ukuba yeyiphi eyona ndlela yokujongana nengxaki. UKathleen Adams, umlawuli weZiko leJournal Therapy eLakewood, eColo, uthi: “Ngokufuthi asiyazi into esiyaziyo de siyibona imnyama namhlophe phambi kwethu. Indlela yokuBhala eya eMpilweni (Iziko leJournal Therapy, 2000).

Ukubhalwa kweendaba 101 Yeyiphi eyona ndlela isebenzayo yokubhala? Nazi izikhombisi zepensile ezivela kubaphandi bejenali:

* Iintsuku ezine zilandelelana, bekela bucala imizuzu engama-20 okanye engama-30 ukubhala ngento ekukhathazayo. Ungazikhathazi ngokubhala ngesandla, igrama, upelo; jonga nje indlela oziva ngayo. Umzekelo, ukuba ugxothiwe, bhala malunga noloyiko lwakho ("Kuthekani ukuba andiwufumani umsebenzi?" kunye nekamva lakho ("Ndifuna ukutshintsha imisebenzi").

Emva koko, funda oko ukubhalileyo. Ukuba usaqhubeka ucinga ngayo, bhala ngakumbi. Ngokomzekelo, usenokuba usentlungwini yokuswelekelwa ngumntu omthandayo. Bhala malunga nayo de ube uziva ukuba usizi lwakho luyadamba. Ukuba uyaqhubeka nokuziva ukhathazekile, funa uncedo kunyangi okanye kwiqela lenkxaso.

Zama iindlela ezahlukileyo zokubhala: Bhala intetho kwisoka elikulahlileyo, ileta exolelayo eya kumzali okuhlukumezayo okanye incoko phakathi kokuhlala kwakho utyebe kakhulu kunye nokuzilolonga ofuna ukuba kuko.

Phinda ufunde iijenali ezindala kuphela ukuba oko kuyanceda ukuba uphile. Ngaphandle koko, beka ishelfu okanye ubatshabalalise.

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