Isikhokelo sakho sokuphucula ubungqongqo bengqondo, iimvakalelo kunye nomzimba

Umxholo

• Yomeleza Ingqondo Yakho
• Yomeleza Iimvakalelo Zakho
• Yakha Umzimba Wakho
• Uphengululo lwe

Ubhubhane, ubuhlanga, ukwahlula-hlula kwezopolitiko-i-2020 iyasivavanya ngokukodwa nangokuhlangeneyo. Njengoko siphakamile ukuhlangabezana nale mingeni, sifunde ukuba amandla abaluleke kangakanani kwimpilo yethu kunye nokusinda, unxibelelwano lwethu kunye noluntu, kunye nokuzithemba kwethu nokuba sempilweni.

Kunanini na ngaphambili, sidinga iimpawu ezinjengobukrwada, ukomelela, kunye nokuqhuba, kunye namandla omzimba kunye namandla. Ngethamsanqa, ukuba nenye kunokwenza ukuba zonke ezinye izinto zibe lula, uphando lufumene. Umzekelo, abasetyhini abasoloko bephakamisa iintsimbi ezinzima bafunda ukunyamezela eminye imingeni yobomi, ngokutsho kophononongo. Ukonyusa amandla omzimba "kukuvumela ukuba ubone ukuba unokwenza izinto ezinzima, ezonyusa ukuzithemba kunye nokuxhobisa kwakho, utshilo umbhali wophando uRonie Walters, weYunivesithi yaseHighlands nakwiiIqithi zaseScotland. Kwangaxeshanye, ukuqina kwengqondo kukunika ukuzola kunye nokugxila ekwenzeni ngcono ngokwasemzimbeni, utsho uRobert Weinberg, Ph.D., unjingalwazi wesayikholoji yezemidlalo kwiYunivesithi yaseMiami eOhio.

Ngesicwangciso sethu, uya kufunda ukuphuhlisa amandla owadingayo ukuze woyise imiqobo, ulwele ikamva eliqaqambileyo, kwaye ujikeleze ihlabathi.

Yomeleza Ingqondo Yakho

Ukomelela kwengqondo kukukwazi ukugxila, ukuhlala uzolile, ukugcina ukuzithemba, kunye nokuhlala ukhuthazeka ngokuhamba kwexesha. U-Angela Duckworth, u-Ph.D., Unjingalwazi weYunivesithi yasePennsylvania wase-Pennsylvania kunye nombhali Ingungu kunye nomseki we-Character Lab, umbutho ongenzi nzuzo oqhubela phambili ulwazi lwenzululwazi ukunceda abantwana baphile. Zombini iziqwenga zelo nxaki ziyimfuneko, utshilo uDuckworth. Ukonwaba nje ngesizathu okanye iprojekthi akusayi kukunceda uhlale kuyo ixesha elide. Ukunyamezela kufuneka uzinikele kwinjongo kwaye uthathe amanyathelo acacileyo. "Zibandakanye nezinto ezizibophelelayo ngaphakathi," kuba iinjongo zihlala zixinekile ekuhambeni kwexesha, uyacacisa. "Ukuba utyikitya ukunceda ufumane ivoti, umququzeleli uya kukubiza."

Ukuqina yinto wonke umntu anokusebenza kuyo, utsho uWeinberg. Enye indlela yokuyakha kuqeqesho olunzima, olukubeka kuvavanyo ukuze ukwazi ukuziqhelanisa nokusombulula iingxaki phantsi koxinzelelo. Umzekelo, ukuba uzama ukuzisa utshintsho kumbutho kwaye uyazi ukuba uya kuthetha nabantu abazokuchasa izimvo zakho, zama ukuqikelela imibuzo enzima abaya kuyibuza kwaye uqhelisele iimpendulo zakho. Ziqhelise ukuhlala ugxile kwaye uzolile njengoko usebenza kwiingxabano ezinokubakho. (Eyeleleneyo: uKristen Bell "Unkqaya" ezi Ncebiso zoNxibelelwano oluphilileyo)

Esinye isicwangciso sokuqinisa ukuqina kwengqondo yakho kukusebenzisa ukuthetha kakuhle, utshilo u-Weinberg. Xa wenze impazamo, endaweni yokuqalisa monologue yangaphakathi eyonakalisayo eya kuthi itanki ukuzithemba kwakho kwaye yonakalise ukusebenza kwakho, zama ukujonga ngendlela eyiyo. U-Weinberg uthi: “Khawutsho nje, ‘Nantsi indawo endikuyo ngoku, kwaye ezi zikhetho zam,’ utsho uWeinberg. Umbono ongathathi hlangothi uya kunceda ukuphucula amandla akho okuhlala womelele. Ewe, oku kulula ukuthetha kunokukwenza. Ukuze ube ngcono kuyo, sebenzisa imifanekiso: Umzekelo, jonga imeko apho uthetha khona inkunkuma, kwaye usebenzise impendulo efanelekileyo. Zama ukwenza oku amaxesha ambalwa ngeveki okanye yonke imihla.

Yomeleza Iimvakalelo Zakho

Ukuvuleka kunye nokuguquguquka ziimpawu zamandla ngokweemvakalelo, utshilo uKaren Reivich, Ph.D., umlawuli weenkqubo zoqeqesho kwiziko lePositive Psychology kwiYunivesithi yasePennsylvania. Akukho malunga nokuba yi-stoic. Umntu owomeleleyo ngokweemvakalelo ukhululekile ukuba sesichengeni kwaye ulungile ngokungonwabi, oku kubanceda ukuba bangabambeki nakweliphi na imeko yeemvakalelo. "Umgaqo oqhelekileyo wenkcubeko yethu kukutyhala kumaxesha anzima, ukuhlala unethemba kwaye ujonge kwicala eliqaqambileyo," utshilo u-Emily Anhalt, umseki weqela labantu abasempilweni yengqondo eCoa. "Kodwa amandla okwenyani kukuva uluhlu olupheleleyo lweemvakalelo kunye nokwakha ukomelela ukuhamba kuzo."

Ukomelela kukukwazi ukungena kwizinto zangaphakathi (ezifana neenqobo zakho) okanye zangaphandle (njengoluntu lwakho) ukuze ungene kumaxesha anzima, kwaye emva koko uvuleleke ekukhuleni kuloo mingeni. Kwaye yinto onokuyihlakulela, utsho uReivich.Ezinye zeebhloko zokwakha ukomelela kubandakanya ukuzazi (ukujonga iimvakalelo zakho, iingcinga, kunye ne-physiology), ukulawula incoko yakho yangaphakathi ukuyigcina inemveliso, ithemba, ukwazi ukuba zeziphi izakhono kunye neetalente zakho kwaye ungazisebenzisa njani ngokufanelekileyo, kwaye unxibelelwano nabanye okanye isizathu esikhulu.

Amandla okwenyani kukuziva uluhlu olupheleleyo lweemvakalelo kunye nokwakha ukomelela kokuhamba kuwo.

Ukuzazi kukwanceda ukuba uzibone ngokucacileyo, naxa umfanekiso ungakhululekanga. Ifuna ukukulungela ukujonga ngaphakathi, okubandakanya ukuthatha umngcipheko, utshilo uReivich. Uthi: "Unokufumanisa into ongonelisekanga ngayo okanye onebhongo ngayo," utshilo. Sisenzo sokuba sesichengeni esithi ekugqibeleni sisincede somelele kwaye siyimele into esikholelwa kuyo, nokuba ujongene noloyiko. UAnhalt uthi: "Ukuba asinxibelelani nabantu esingabo, kunzima ukutshintsha. "Okukhona uyiqonda loo nto, kokukhona unokuhamba ebomini ngenjongo." (Enye indlela onokwakha ngayo ukuzazi? Umhla ngokwakho.)

Ukuqhubela phambili ukwakha ukomelela kwakho, uReivich ucebisa ukuba uthathe "isenzo esinenjongo," okuthetha ukwenza izinto ngononophelo ezihambelana nokuba ungubani kunye neenjongo zakho. “Zibuze, ‘Ndingenza njani ukuze ndibe nobuchule ngendlela evakala ndiyinyani?’” utsho. Xa ujongene nocalucalulo, umzekelo, oko kunokuba kukuzibandakanya noqhanqalazo, ukuxhasa amashishini anabantu bebala, okanye ukuthetha nomqeshi wakho malunga nokuphucula inkcubeko yenkampani. Ukwenza into eyinyani kuwe kwakha amandla akho ngokubonisa amandla akho, nakwimeko apho ekuqaleni ungaziva ungenamandla.

Yakha Umzimba Wakho

Ukuzilolonga kukugcina usempilweni, kodwa kukomeleza nengqondo yakho kwaye kuphucule indlela ojonga ngayo nokuzithemba. Udinga iindidi ezininzi zamandla emisipha, utsho uStuart Phillips, Ph.D., umlawuli weZiko lokuGqwesa loMzimba kwiYunivesithi yaseMcMaster eOntario. Okokuqala, kukho amandla amakhulu, okwaziyo ukuphakamisa eyona nto inzima kakhulu. Ukomelela kwamandla kukwenza ukuba uthathe into enzima ngokuphindaphindiweyo. Kwaye amandla, athi uPhillips ngawona abaluleke kakhulu ukuwakha kwaye asebenza kakhulu kubomi bemihla ngemihla, avelisa amandla okanye amandla ngokukhawuleza. (Cinga: i-squat iyatsiba okanye ime ngokukhawuleza ukusuka emgangathweni.)

Kuninzi lwethu, ukuxuba kwezi ntlobo zintathu zoqeqesho lokumelana kuya kuphuhlisa amandla omzimba esiwadingayo. Yenza iiseshoni ezimbalwa zomsebenzi wokunyamezela amandla njengokuphakamisa ubunzima kunye neeplyometric veki nganye, kodwa ungakhathazeki malunga nokuphakamisa ubunzima ngalo lonke ixesha, utshilo uPhillips. Unokomelela nangokwenza ukuphakamisa ubunzima obunzima kanye kwiiveki ezimbalwa, utshilo. Ukongeza, yitya ukutya okuninzi okunesondlo, ukutya okutyebileyo kwiprotein suku ngalunye ukunceda ukwakha kunye nokulungisa izihlunu. Kwakhona, lala ngokwaneleyo ukuze wenze okona kulungileyo kwaye uchache ngokufanelekileyo.

Uqeqesho lwamandla luya kunceda ekuqinisekiseni ukuba umzimba wakho uhlala womelele, kanye njengoko ukwakha amandla akho engqondo kunye neemvakalelo kuya kukunceda udlule kwiingxaki ezikhoyo kwaye kukuqinise ukuze ujongane nekamva.

Uphengululo lwe