Kutheni usenokuba namava okuziva udiniwe ngokukhathala- kunye nendlela yokujongana nayo

Umxholo

• Yintoni Ukudinwa Ukuvalelwa yedwa?
• Ukuvalelwa kweempawu zokudinwa
• Inokuthi ibonakalise njani kwiiNgcinga zakho kunye nokuziphatha
• Yahluke njani kwiNkungu yeBongo okanye ukudinwa
• Ungajongana njani nokudinwa kwe-Quarantine
• Qala ngokulula.
• Thetha ngayo.
• Thatha ikhefu kwifowuni yakho kunye neendaba.
• Yenza isiqhelo.
• Zama ukubuyisela ekhaya.
• Yilumkele indlela ochitha ngayo amandla onawo.
• Zama ukuphefumla nokucamngca.
• Fumana injongo yakho.
• Musa ukulahla ithemba.
• Uphengululo lwe

Uninzi lwethu ludiniwe ngoku ... kodwa kuncinci "bendinosuku olude," nangaphezulu "ubuhlungu bamathambo andinakuwubeka." Okwangoku kunokuziva kunqabile ukuba udinwe kangaka, ngaphandle kokuba usekhaya-ngesiqhelo, indawo yokuphumla- iinyanga ukuphela. Kwaye inokudityaniswa nezinye iimvakalelo zokungazinzi - ukudakumba, ixhala, ubulolo, okanye ukucaphuka. Masonwabe, akunjalo? Yithi molo kukudinwa.

Yintoni Ukudinwa Ukuvalelwa yedwa?

"Ukudinwa okubekwa wedwa kwaphela kwenziwe ngokuzihlukanisa, ukungabikho koxhulumaniso, ukungabikho kwesiqhelo, kunye nokulahlekelwa yimvakalelo yenkululeko yokuhamba ubomi ngendlela ethile yangaphambi kokuvalelwa ngaphandle kokuvalelwa; kukudinwa ngokwasemphefumlweni ngenxa yokuphelelwa yimini, yonke imihla, utshilo uJennifer Musselman, L.M.F.T., ugqirha wezengqondo, umcebisi wezobunkokheli, kunye nePhD-C kwiNkqubo yoGqirha yaseUSC yoLawulo lweeNguqu nobunkokheli.

Ukuba loo nkcazelo ikhalisa naziphi na iintsimbi kuwe, yazi ukuba awuwedwa. Ngapha koko, amawakawaka abasebenzisi be-Twitter kwihlabathi liphela banokunxulumana nemvakalelo "yokubetha udonga lobhubhane," ibinzana eliqulunqwe nguTanzina Vega, umphathi wenkqubo kanomathotholo. I-Takeaway. Embindini kaJanuwari, iVega yathumela i-tweet ngoku eyintsholongwane eyabangela incoko malunga "nokudinwa kukungayeki ukusebenza, akukho khefu kwiindaba, ukukhathalelwa kwabantwana kunye nokuba wedwa."

Isishwankathelo seSparkNotes sayo yonke into: Abantu bayathandeka ukuba baphelelwe ngumsebenzi-ukuba aboyiswanga ngokupheleleyo-emva konyaka bodwa, begquma ubuso, kwaye bebeka ubomi babo bonke kwikhefu ngokungapheliyo.

Akumangalisi ukuba ezi mvakalelo zokuphelelwa lithemba, ukungaqiniseki, kunye nokudinwa kusebenza ngokufanelekileyo. Esi siganeko sokudinwa bodwa sisiphumo salo lonke uxinzelelo lweemvakalelo oluziswa ziimeko zethu zangoku, utshilo uForrest Talley, Ph.D., ugqirha wengqondo eFolsom, CA. Abaxinzelelo baya kwahluka ukusuka komnye umntu ukuya komnye (nokuba usebenza ekhaya, ujongana noxinzelelo lwezezimali kunye nentswela-ngqesho, ukulawula abantwana ngaphandle kononophelo lwabantwana kunye nesikolo, njl. yenza izinto ebezisoloko zinentsingiselo okanye kumnandi ngaphambili (ukuya ejimini, ukuzonwabisa, ukuya kwiikonsathi, ukutyelela usapho, ukuhamba), utshilo.

Kwaye ngelixa impendulo yakho yokuqala kwimeko evela ngokukhawuleza ye-COVID-19 inokuba uzive ucinezelekile ngakumbi okanye uvelisa ixhala, emva kweenyanga, unaphakade wale meko uthatha ilahleko eyahluke kancinane - oko kukuthi uxinzelelo kunye nexhala. idityaniswe ngokuhamba kwexesha.

Ukuhlala ixesha elide koxinzelelo kubangelwa kukudinwa, nangona ifana noxinzelelo lokuqala kunye noxinzelelo, kwahlukile, utshilo uTalley. "Ukukhathala kuhlala kuhamba kunye nokuncipha kokusebenza, ukunciphisa amandla, ukwanda kokucaphuka, ukunciphisa ukusombulula ingxaki, kwaye, ngamanye amaxesha, imeko ekhulayo yokungabi nathemba. Ukungagungqi koxinzelelo kongeza kubuzaza boxinzelelo, kwaye kunokutshintsha ubunjani bexhala ngokunjalo."

"Cinga ngempilo yakho njengefowuni yakho: Inomlinganiselo omncinci wamandla ngaphambi kokuba ifune ukutshaja; abantu bayafana," kuchaza uKevin Gilliland, Psy.D., isazi ngengqondo yeklinikhi eDallas. (Kula isikweko, uqhagamshelo lwemihla ngemihla kunye nezinto ezenziwayo zingumthombo wamandla, kunexesha elichithwa ekhaya.) "Ungaphila kuphela ngaphandle kwendlela oqhele ukwenza ngayo nokunxibelelana nabanye abantu ixesha elide.Uqala ukwenza njengefowuni yakho xa ikwimo yebhetri esezantsi. " iinzuzo, nayo.)

Ukudinwa kwe-quarantine kwenziwa ngokupheleleyo ngokuzivalela, ukungabikho konxibelelwano, ukungabikho kwesiqhelo, kunye nokulahlekelwa yimvakalelo yenkululeko yokuhamba nobomi ngendlela ethile yangaphambi kokuvalelwa eziva ingathintelwa; kukudinwa ngokwasemphefumlweni kwaye uphelelwe ngamava ngemini enye, yonke imihla.

UJennifer Musselman, uLMFT

Ukuvalelwa kweempawu zokudinwa

Ukudinwa okubonakalayo kubonakalisa zombini ngokwasemoyeni nangokomzimba, utshilo uGilliland. Iingcali zikhankanye zonke ezi njengeempawu ezinokubakho zokudinwa:

• Ukudinwa ngokwasemzimbeni (ukusukela kubumnene ukuya kubunzulu), ukuphelelwa ngamandla
• Ukucaphuka, ukucaphukisa ngokulula; umsindo omfutshane
• Ukuphazamiseka kokulala, ukuphuthelwa, okanye ukulala kakhulu
• Ixhala (elitsha okanye elibi)
• Imvakalelo yokungakhathali, ukonqena, ukungabikho kwenkuthazo
• Ukusebenza ngokweemvakalelo / iimvakalelo ezingazinzanga
• Ukuziva ulilolo kakhulu kwaye unqamkile
• Ndiziva ndingenathemba
• Ukuqala kokudakumba

Koku kungentla, kukho enye ekufuneka ithathelwe ingqalelo: "Ukwahluka lolona phawu lukhohlakeleyo lwempilo yengqondo abantu abahluphekayo," utshilo uGilliland, kwaye ayithethi, kodwa sijongene nokuzahlula okuninzi ngoku. (Kwaye, i-ICYMI, bekukho ubhubhani wesithukuthezi e-US ngaphambi kokuba yonke le nto iqale.)

Kutheni oku kuzikhetha kuyingozi kangaka? Ukuqala, jonga indlela unxibelelwano lomntu olunokuthi luzive luzinzile kwaye uqwalasele indlela oziva ulambile ngayo ngaphandle koko. Ubudlelwane bukhona kwi-DNA yethu- kufanele ukuba ibengomnye wemithetho yendalo (ungaqiniseki ukuba uzifumana njani ezo zivunyiweyo), utshilo uGilliland. "Olunye lwezifundo zethu ezinde ngokuguga kunye nempilo yomzimba kunye nempilo yengqondo yalatha kwinto efanayo kubo bobabini; ubudlelwane obunothando obunothando sisitshixo kubomi obude bempilo yomzimba kunye nempilo yengqondo. Olunye uphononongo lujonga abaphenduli bokuqala okanye abantu ' Ndikhe ndehlelwa sisiganeko esibuhlungu, kwaye abo benza ezona zinto zilungileyo ngabo banenkqubo yenkxaso elungileyo. "

Kungenxa yeso sizathu lento "ukuba nesithukuthezi kunye nezifundo zokwahlukaniswa nabantu ekufumaneni ukonyuka kokubhubha kwasekuqaleni kunye nempilo enkenenkene," utshilo uGilliland. (Inokwenza ukuba iimpawu zakho ezibandayo zibe mbi ngakumbi.) “Olunye uphononongo luthethe ngeziphumo zokuphazamiseka kobudlelwane (ezifana nezo ngexesha lokuvalelwa komntu yedwa) nendlela okunokukhokelela ngayo kuxinzelelo nokwandisa ukusetyenziswa kotywala,” nto leyo eza nomkhosi wayo. iingozi zempilo, kubandakanya ukwanda koxinzelelo emva kokusela. (Nali iingcebiso zonyango malunga nendlela yokulawula ubulolo ngexesha lobhubhani we-COVID-19.)

Inokuthi ibonakalise njani kwiiNgcinga zakho kunye nokuziphatha

Zininzi iindlela abantu abaphendula ngazo kulo naluphi na uhlobo lokudinwa, kwaye ukudinwa bodwa akwahlukanga, utshilo uTalley. "Abanye bayakuphendula ngokuhlala kwimida yokuvalelwa yedwa, kwaye bacinge ngendlela 'engenabulungisa' ngayo, enokuthi ikhokelele kuthotho lweengcinga malunga nobomi obuninzi obungalunganga." " ngenxa yoko, banokuguqukela ekusetyenzisweni kotywala okwandisiweyo, ukuzilolonga ngokugqithisileyo, ukubukela umabonakude ngokugqithisileyo, njl.

Zonke iingcali ziyavuma ukuba eminye imiba yokuziphatha inokubandakanya ukulala kakhulu, ukusela kakhulu (ngaphezu kwesiqhelo), ukutya kancinci okanye ngaphezulu (utshintsho kumdla wakho oqhelekileyo wokutya kunye nokutya), ukurhoxa kwabo bakungqongileyo (kwanakwindlela yedijithali - ungaphenduli. ukuya kwimibhalo, ukuphepha iminxeba), kunye nokungakwazi ukugxila emsebenzini okanye kwimisebenzi yokuzonwabisa. Unokuba nobunzima bokuphuma ebhedini okanye ukufumana "Zoom-ready," ngenxa yokungabi nathemba, ukutyhafa, ukuziva ungakhathali.

Kwaye yonke loo nto 'yokuthumela imiyalezo yangaphambili'? Yinto. La mava angakhupha amarhe, ungazithembi, ugxeke wena, usenokubuza imibuzo ngobomi bakho kunye nokhetho lobomi olwenzileyo- olunokuthi lukhokelele ekubeni ufikelele kubantu ongafanelekanga, njengakudala amasoka okanye amantombazana, utsho uMusselman.

Ukuthetha ngokutshatyalaliswa, jonga indlela othetha ngayo nawe ngoku, kwaye ukhumbule ingxoxo yakho yangaphakathi - olu xinzelelo lunokuzibonakalisa kwiingcamango zakho, ngokunjalo. "Xa uziva udiniwe ngenxa yento ebonakala ngathi 'ayinasizathu,' uye uthethe ngendlela engeyiyo, utshilo uGilliland. Abantu bathambekele ekuqiniseni iimvakalelo ezingalunganga ngeengcinga ezinje "Ndiziva ndiphelelwe ngamandla. Andiziva ndifuna ukwenza nantoni na. Akukho nto izwakala ilungile. Andikhathali nokuba leliphi ixesha, ndiyokulala," utshilo.

"Iingcinga zakho kunye nokuziphatha kwakho kunxibelelene, yiyo loo nto ukudinwa nokudinwa kunyusa ukucinga kwakho okungalunganga," wongeza uGilliland. "Xa kuqala into engathandekiyo, ihlala iqhubeka de uyiyeke. Kwaye emva koko udibanise ukungaqiniseki okufanelekileyo kunye nexhala, kwaye uzithethele ngaphandle kwezinto ezilungileyo kuwe-njengokuhlangana nabantu ubaleke, a hamba epakini, okanye uhlale nje kwipatiyo ukuze uthethe. "

Yahluke njani kwiNkungu yeBongo okanye ukudinwa

UTalley uqaphele ukuba ngelixa ukudinwa okubekwa ecaleni kungabonakala kufana nenkungu yengqondo, indlela elula yokwahlula ezi zibini kukuba inkungu yengqondo luphawu, kwaye ukudinwa okubekwa ecaleni kukuqokelelwa kweempawu. Njengokudinwa, wachaza ukuba le meko ikhethekileyo inokuba nefuthe elinye (okanye zontathu) kwezi ndidi zeempawu zilandelayo:

• Ukuqonda. Imizekelo ibandakanya iingcinga zokubaleka, ukucinga ngokungekho ngqiqweni, ukucotha kwengqondo.
• Emzimbeni/Ngokuziphatha. Imizekelo ibandakanya utshintsho lokutya, ukunciphisa amandla, imiba yesisu, utshintsho kuxinzelelo lwegazi.
• Ngokweemvakalelo. Imizekelo ibandakanya oonobangela abaqhelekileyo boxinzelelo, uxinzelelo, umsindo, ukudana, ukuba nochuku.

"Ngaphakathi kwesi sikhokelo, inkungu yengqondo iwela kudidi lweempawu zengqondo," utshilo uTalley. Kwaye malunga nokudinwa, ukudinwa kukungavumi luhlobo lokudinwa, uthi; ukudinwa nomthombo owahlukileyo kunokuba uthi, ukudinwa ngumsebenzi. (Inxulumene: Ukudinwa kwabizwa ngokuba yiMeko yoNyango esemthethweni)

Ungajongana njani nokudinwa kwe-Quarantine

Awunakuziva ngcono ngeepesenti ezili-100 de ube uphinde uphume kwilizwe lokwenyani- kodwa kunzima ukuthi xa (kwaye ukuba) izinto ziya kuziva "ziqhelekileyo" nangaliphi na ixesha kungekudala. Apha, iingcali zabelana ngeengcebiso zokujongana nolu hlobo luthile lomngeni wengqondo, weemvakalelo kunye nowomzimba. Iindaba ezimnandi? Kunokwenzeka ukuba uzive ungcono. Ezona ndaba zinzima? Ayizi kuba lula kakhulu.

Ukoyisa loo mqobo unamandla "kufuna ukulungelelanisa izixhobo zakho zangaphakathi," kwaye kuya kufuna ukuthembela kakhulu kumandla akho angaphakathi, utshilo uTalley. Ayisebenzi "ukuyilinda ungakhathali kwaye uthembe okona kulungileyo," utshilo. Endaweni yoko, ifuna "ukubuyisela umva ngokuchasene noxinzelelo olujamelene nawe" ukuze uqale uzive ungcono. "Andicebisi ukuba lo ngowona mceli mngeni mkhulu emhlabeni, kodwa nangona kunjalo lixesha lovavanyo."

Qala ngokulula.

Buyela kwiziseko, kuqala. Ukuba awukhange uzigubungele ezi, zingakunceda ukubuyisela isiseko esisempilweni, utshilo uLori Whatley, Psy.D., isazi ngengqondo yeklinikhi kunye nombhali Idityanisiwe kwaye iyabandakanyeka. "Yitya icocekile, i-hydrated, nxibelelana nosapho kunye nabahlobo kwi-FaceTime, funda iincwadi eziphakamisayo okanye umamele iipodcasts ezilungileyo, utshilo u-Whatley, eqaphela ukuba ukuqondisa ngamabom kunye nokuziphatha kwakho kunokukunceda ubuyele endleleni." U-Whatley ukwabele ngokufumana nje Umoya omtsha ongakumbi unokukunceda ukuba uphucule ngokukhawuleza.” “Abantu abaninzi bafumanise ukuba ukuphucula umoya ngokuvula iifestile neengcango apho kunokwenzeka kube yeyona nto inyusa umoya,” utshilo.

Ukuzikhathalela kunye nokuphilisa kujongeka kwahlukile kuye wonke umntu, kwaye iyeza lomntu ngamnye liya kwahluka. Oko kwathethi, kukho iindlela ezizanyileyo nezinyanisekileyo. “Embindini wengxaki, kubalulekile ukuba sifumane ‘iyeza’ esaziyo ukuba lisebenza kubantu abaninzi, ixesha elininzi- oko kuthetha ukwenza umthambo, nokuba uziva njani na,” utshilo uGilliland. (Bona: Izibonelelo zeMpilo yeNgqondo yokuSebenza ngaphandle)

"Zama ukucinga ngokusombulula ingxaki; gxila kwimeko entsha kunye nendlela onokukwenza ngayo oko ukufunayo," utshilo uGilliland. "Musa ukujonga ntoni babe ukwenza; Oko akunakunceda, kwaye kunokukhokelela kwinzondo kunye nosizi, okungancediyo xa uzama ukubuyela kwakhona. Endaweni yoko, gxila namhlanje, yeyiphi into encinci onokuyenza kwinkqubo yakho yokuhamba amanyathelo ambalwa kunakwizolo. Kulungile, ngoku zama ukwenza amanye amanyathelo ngomso kwaye ubone apho aya khona. "

Thetha ngayo.

Ukuthetha kunesiphumo esimangalisayo sonyango. "Xa ubeka iingcinga zakho kumagama uqala ukubona nokusombulula iingxaki ngendlela eyahlukileyo," utshilo uGilliland. "Thetha nabantu okanye iingcali malunga nendlela osokola ngayo kwaye uziva kwaye ubabuze ukuba benza ntoni ukuyilawula. Unokumangaliswa xa kwaye uva phi ingcamango efanelekileyo enceda nje kancinane." (Idibeneyo: Eli Binzana linye ulithethayo Likwenza ukuba ube neNgcono ngakumbi)

Thatha ikhefu kwifowuni yakho kunye neendaba.

Hayi ngonaphakade! Uyayidinga kwiFaceTime, kunjalo. Kodwa ikhefu lobuchwephesha lunokuba luncedo kakhulu. Kuyanceda ukunciphisa ukusetyenziswa kwezixhobo zedijithali kunye nokuvezwa kwethu ezindabeni, utshilo u-Whatley. Qala ukuvavanya ifuthe lokufunda, ukubukela, okanye ukuthetha ngeziganeko ezicinezelayo nezingaqinisekanga kwihlabathi lethu. Ukuba uyasokola, qalisa ukukhawulela oko kwaye uqale ukugxila kwinto onokuyenza, nokuba yinto encinci. Ukuhamba nokulawula izinto ezincinci ebomini bethu kunokuba neziphumo ezinkulu, utshilo uGilliland.

Yenza isiqhelo.

Amathuba kukuba, uphumile kwisiqhelo sakho. "Ukuba unokufumana iindlela zokucwangcisa iintsuku zakho ukubanika ukuqiniseka, oku kuluncedo ekubuyiseleni kwakhona," utshilo u-Whatley. "Umzekelo, ungavuka wenze i-yoga kunye nokulamla, utye isidlo sakusasa, emva koko usebenze iiyure ezininzi, emva koko uhambe uhambe imizuzu engama-20 ukuze ufumane umoya omtsha, emva koko usebenze iiyure ezimbalwa, emva koko ubandakanyeke kukuzonwabisa okanye wenze imisebenzi yasekhaya. Ukugqiba imini udlala umdlalo okanye ubukele imuvi eyakhayo. Ukulala ngeyure efanelekileyo nokuvuka kwangethuba kuluncedo kumajoni ethu omzimba nakwiemvakalelo zethu."

Zama ukubuyisela ekhaya.

UWhatley uthi olu hlelo lodwa lokuhlaziya ikhaya lunokunceda imood yakho. "Ungahlengahlengisa indawo yakho yangaphandle okanye yangaphakathi ukuze ikulungele ukusikelwa umda kwindyikitya yokufa ukuze ukwazi ukonwabela ezi ndawo kwaye uphucule iimvakalelo zakho zokuphila ngokuhlala kakuhle kwindawo ovalelwe kuyo, utshilo. Mhlawumbi lixesha lokuba ufumane umkhiwane okanye uqale igadi yemifuno?

Yilumkele indlela ochitha ngayo amandla onawo.

Uyakhumbula ukuba yonke imowudi yebhetri esezantsi uGilliland wayethetha ngayo? Khetha ngokukhetha 'iiapps' oziqhubayo (ukubambelela kule ntetho). UGilliland uthe nokuba kubonakala ngathi akukho manyala, imisebenzi yamandla asezantsi inokuthatha ngaphezulu kuwe kunesiqhelo. Zama ukugcina inqaku lengqondo (okanye lokwenyani) lendlela oziva ngayo xa uchitha ixesha elithile kwinto ethile. Ukulungelelanisa iikhabhathi kunokuba yindlela enkulu yokuhlangabezana, kodwa uziva njani emva kweyure okanye ezimbini? Unamandla, okanye njengomntu okhuphe umthombo wakho wamandla?

"Ezi zinto ziyakunyibilikisa amandla amancinci aseleyo," utshilo. "Oko kuthetha ukuba kufuneka ulumke ngokwenene malunga nendlela olukugqithe ngayo uxinzelelo-awunawo umda, izixhobo ezongezelelweyo, ukwenza ezinye zezinto obukade uzenza." Endaweni yokuthatha uluhlu olukhulu lwezinto oza kuzenza, yenza uluhlu olufutshane kakhulu lwezona zinto ziphambili ngokubaluleka kokuzinyamekela kunye nokuphilisa, kwaye jolisa nje kuzo ukuze ubuyele kwiimvakalelo ezingcono. (Idibeneyo: Ukupapashwa kweNgcaciso yindlela yokuSebenza yasekuseni andinakuze ndiyeke)

Zama ukuphefumla nokucamngca.

Uvile amaxesha asisigidi ... kodwa ngaba uyayenza? Kwaye unamathele kuyo? "Yazi umkhuba wokuzihlaziya ngokuphefumla," utshilo uGilliland. "Mhlawumbi yenye yezona zinto zinamandla esinokuzenza ukulwa nokukhathala koxinzelelo olungapheliyo." Zama ezi ndlela zokucinga onokuziqhelanisa naphi na okanye ezi ndlela zokuphefumla.

Fumana injongo yakho.

"UViktor Frankl, ugqirha wengqondo odumileyo owakhotyokiswa ngexesha lemfazwe yamaNazi, wafumanisa ukuba abo basinda kuloo mava amanyumnyezi yayingabo babenokufumana injongo ekubandezelekeni kwabo," utshilo uMusselman. Ukusuka koku kufunda, uFrankl wenza iLogotherapy, uhlobo oluthile lonyango olusekwe ekuncedeni umntu aqonde eyabo injongo yokoyisa imiceli mngeni yengqondo.

Ukwakha loo mbono, "ukoyisa ukuvalelwa yedwa kwe-COVID-19 kukufumana okuhle ngeli xesha; ulisebenzise njengethuba lokwenza okanye ukuzicingela ngokwakho kunye nobomi bakho, utshilo uMusselman. "Kukwenza ijenali kunye nokuseta iinjongo. Kudala imikhwa engcono, kunye nawe kunye nobudlelwane bakho. Kujonga ngaphakathi kwaye ufumanise oko kubalulekile kuwe kwaye ubuze 'buphi ubomi endibufunayo. ngoku? '"(Le yindlela onokusebenzisa ngayo ukubekelwa bucala ukuze uncede ubomi bakho kunye nempilo yengqondo.)

UTalley wandisa ezi mvakalelo. "Cinga ngento obufuna ukuyenza kodwa ungazange ube nalo ixesha lokwenza," utsho. "Emva koko zibuze ukuba ngaba kunokwenzeka ukulandela loo mnqweno ngexesha lokuvalelwa yedwa - enokubhala ibali elifutshane, ufunde ukwenza i-sushi ekhaya, njl." (Ngena: Quarantin izimvo zokuzonwabisa.)

"Jongisisa uluhlu lwakho lwamabhakethi- ukuba awunayo, lixesha lokuba ubambe," utshilo. "Qinisekisa ukuba into nganye ibekwe phambili; ngoku yiya kwinyathelo elilandelayo kwaye ubeke usuku oluqinisekileyo xa unokuthi uyiphonononge."

Ukuzimisela ngokufumana le njongo intsha kubalulekile. Ukuziva uvelisa kwaye unenjongo kunokuvuselela uluvo lwakho lokonwaba kwaye kuncede uphilise.

Musa ukulahla ithemba.

Zama konke okusemandleni akho ukungakuvumeli oku kukutyise. Uxinzelelo olukhokelela kukudinwa okuvalelweyo lelinye nje ithuba lokukhula lomelele, utshilo uTalley. "Nje ukuba uqale ukulijonga njengethuba lokukhula, umbono wakho uyatshintsha, kwaye iimvakalelo zakho ziqala ukutshintsha. Into ebikhe yacaphukisa, inkathazo, ngoku iba lilinge lokuthetha 'inyuse umdlalo wakho.' Kwaye impendulo efanelekileyo kumbono onjalo kukuba 'Yize!'"

Uphengululo lwe