Zonke iindlela zeJournal yeNgxaki enokwenza ubomi bakho bubengcono

Umxholo

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Ngaphandle kokuthontelana kwetekhnoloji entsha, indlela yesikolo esidala yokubeka ipeni ngethamsanqa isekhona, kwaye ngesizathu esihle. Nokuba ubhala malunga namava anentsingiselo, usebenzisa ubuchule bakho, okanye uvumela iimvakalelo zigeleze njengendlela yokubonisa unyango, isithethe sokushicilela sisetyenziselwe izizukulwana kwaye kubonakala ngathi akuyi ndawo.

Iingcali ezininzi zicebise oolindixesha njengendlela yokunyanga okanye yokunceda kwizinto ezahlukeneyo, ezinje ngokunciphisa uxinzelelo kunye noxinzelelo, ukuphucula ukuzazi, ukukhuthaza ukucinga, kunye nokulala kamnandi ebusuku. Kwaye kunjalo, kukho ukushicilelwa kokutya ukukunceda ukuba unciphise ubunzima okanye i-bullet journaling ukufezekisa iinjongo zakho.

Uxinzelelo, unxunguphalo, kunye nokuqaqanjelwa bubuthongo kungadibaniselana kangangokuba uchithe usuku lwakho uzikhathaza ngobusuku, kwaye ubusuku uxhalaba malunga nendlela umhla olandelayo oya kuchaphazeleka ngayo konke ukuphosa nokujika kwakho. NgokweZiko leSizwe lezeMpilo, uninzi lwabantu abazizigidi ezingama-40 baseMelika banengxaki yokungalali ixesha elide, kunye nezinye ezizigidi ezingama-20 okanye ezixela imeko ezithile ngamanye amaxesha ngokulala. Ngaphezu koko, uxinzelelo kunye nokuxhalaba kunokubangela iingxaki ezintsha zokulala kwabanye abantu, ngelixa zisenza iingxaki ezikhoyo zibe mbi ngakumbi kwabo sele benazo, inikela ingxelo yeAnxiety and Depression Association of America.

Obu budlelwane bunobunzima ekuphazamiseni kungekuphela ukulala kwakho, kodwa inqanaba lamandla akho ngelixa uvukile kunye nempilo yakho yeemvakalelo ngalo lonke usuku olulandelayo. Ukukhathazeka ngento ethile (okanye akukho nto) xa uya kulala kunokwenza kube nzima ukulala kwaye ulale. (Ngapha koko, ukukhathazeka ngempilo yakho kunokubangela ukuba ugule.) Emva koko uqala ukukhathazeka ngokungalali kakuhle nokuba oko kuya kukuchaphazela njani ngomso, kwaye umjikelo ongenampilo uyaphinda.

Ngokuya besanda abantu abaya kugqirha ukuze bafumane isiqabu kuxinzelelo, ukuxhalaba, nokungalali, iingcali zithatha indlela yokuphila ejolise ngakumbi kunyango: ukucela izigulane ukuba zigcine irekhodi ebhaliweyo yeengcamango zabo, uloyiko kunye nokukhathazeka.

Faka ijenali yexhala. UMichael J. Breus, Ph.D., ugqirha wezengqondo ojolise kukuphazamiseka kokulala kunye nonyango oluvela rhoqo kwi UGqr Oz Show, uthi ungumxhasi omkhulu wokuziqhelanisa kuba "yindlela entle yokufumana iingcinga entlokweni yakho ngaphambi kokulala." (Ungazama le yoga kunye nokuziqhelanisa nokucamngca ukukunceda ulale ngokukhawuleza.)

"Abantu abaninzi abanobuthongo bandixelela ukuba 'andinakucima ingqondo yam!'" Utsho uBreus. "Ndihlala ndincoma ukuba abantu basebenzise ijenali malunga neeyure ezintathu ngaphambi kokulala. Ukuba babhala nje ngaphambi kokuba kukhanye, ndibacela ukuba benze uluhlu lokubulela, olungcono."

Ijenali yakho yokukhathazeka ayifuni ukuba ibe sisithethe sokulala nje. Ukuba uyaxhalaba phakathi emini, bhala phantsi iingxaki zakho-zikhuphe zonke. Ukuxhalaba kwemihla ngemihla kunye noxinzelelo kunokuchwetheza nangaliphi na ixesha, nokuba ulele ubusuku bonke okanye akunjalo, kwaye oko kunokuphazamisana nemveliso yakho, uxolo lwengqondo, kunye nomoya. Ijenali yexhala ikuvumela ukuba ugrumbe nzulu ukuze ufumanise ukuba kutheni ixhala lingena ebomini bakho. Ukurekhoda la mava, into obuyenza ngexesha loxinzelelo, yintoni eyona nto ikukhathazayo, inokukunceda ukusombulula umba ngokucaca kokubhala ingxaki, okanye ukunciphisa umthwalo weemvakalelo ozivayo ngokuzivumela ukuba ubonise inkxalabo yakho iphepha. (Imibala ibonakalisiwe ukunciphisa uxinzelelo, nayo. Zama enye yeencwadi ezimnandi zokubala imibala yabantu abadala.)

Ukuqala ngejenali yakho yokukhathazeka, uBreus ucebisa ukwahlula incwadana yakho ibe ngamacandelo ahlukeneyo. Khetha amaphepha okanye iikholamu ezahlukeneyo ezenzelwe izinto "okufuneka uzikhathalele," izinto "ongenakulibala ukuzenza," kunye nezinto "okhathazeke ngazo." Bhala phantsi zonke iingcinga okanye izinto ezikukhathazayo eziwela kwezi ndidi. Qiniseka ukuba ushiya indawo yokucinga ngokusombulula iingxaki.

Lumka ungagwebi amaxhala akho, njengoko oko kunokukhokelela ekubeni uzivavanye, utshilo uBreus. Endaweni yoko, cinga ngejenali yakho yokukhathazeka njengendawo yabucala, ekhuselekileyo yokubonisa nantoni na engqondweni yakho. Ithemba kukuba ngokubeka iingcinga ephepheni, unokukwazi ukutshintsha umbono wakho kubo, uze nezisombululo eziluncedo, okanye ubuncinci uphume kwiimvakalelo ezikusindayo.

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