Zazi izinto ezisisiseko iindlela zokulawula uxinzelelo, kubalulekile ukuzisebenzisa ukuze ube sempilweni entle engqondweni nasemzimbeni. Ngokunjalo, siya kubonisa iingcebiso ezibalulekileyo eziya kuba luncedo olukhulu kuwe, ukwenza ezi ndlela zilungileyo kwaye utshintshe ngokuqinisekileyo umgangatho wobomi bakho.
Indlela elula yokufumana uxolo lwengqondo ngamaxesha osapho kunye noxinzelelo lomsebenzi
Iindlela zoLawulo loxinzelelo
Uxinzelelo luvakalelo olubi oluhamba noluntu ukususela kwixesha elidlulileyo, luyimbangela yeengxabano ezininzi ezikhoyo kwimbali yazo zonke impucuko eyaziwayo, ivelisa utshintsho olukhulu olufanelekileyo oluye lwabeka abantu kwindlela esikuyo namhlanje. Ngendlela efanayo, uxinzelelo sisifo sengqondo esinonyango olulula kakhulu, olubizwa ngokuba ".Iindlela zoLawulo loxinzelelo«, enokushiya ubomi besiphithiphithi bomntu kwindawo yoxolo nokuzola.
Iindlela zokulawula okanye zokunciphisa uxinzelelo zilula kangangokuba nabani na, kungakhathaliseki ubudala, unokuzenza ngaphandle kwengxaki enkulu, kuba ezinye zazo ziyimisebenzi esinokuthi siyenze rhoqo, kwaye zinokubangela inzuzo enkulu kwimpilo yethu. ngengqondo ngeendlela ezahlukeneyo ezilungileyo, ngendlela efanayo ubuchule bunokwenziwa wedwa okanye kunye nenkampani yabathandekayo bakho. Kwelinye icala, ezinye iindlela zobuchule bezifuna ukuba ugxile kuwe hayi indawo esebenza kakhulu.
Kubalulekile ukukhumbula ukuba ukulawula uxinzelelo ngokufanelekileyo kuvumela abantu abaninzi ukuba bacinge kwaye basabele ngeendlela ezimnandi kunye nokuzola ngokupheleleyo, kuba bonke abantu banokucinga, bahlalutye kwaye baqhube nasiphi na isenzo, ukuba sigcina isimo sengqondo esisempilweni. ukuzola kakhulu, ukuze siphephe iingxaki ezinzulu okanye ezilula kubomi bethu bemihla ngemihla, ukukhusela iimvakalelo zethu kunye nezo zabanye abantu. Ke ngoko, iindlela zolawulo loxinzelelo zezi zilandelayo zikhankanywe kwaye zichazwe ngokusebenzayo ngezantsi:
Ukwenza umthambo womzimba
Ukuba ungumthandi wezemidlalo kwaye uyakuthanda ukuhlala ushukuma le yindlela yakho ekhethekileyo, nangona abaninzi besithi ezemidlalo ziyakucinezela kwaye zisenza sonke sikhuphisane ngeendlela ezahlukeneyo, imidlalo yenye yeendlela ezinempilo zokunciphisa okanye ukuzola uxinzelelo. obu buchule busebenza kakhulu kangangokuba kungekuphela nje ingqondo yakho eya kungenelwa kodwa kunye nomzimba wakho, ukongezelela omabini amalungu obomi bethu kubalulekile ukuba alungelelene. Indawo owenzela kuyo umthambo ayithinteli izibonelelo ezizivelisayo emzimbeni wakho nasengqondweni yakho iphela.
Ukuba ufumene esi sithuba simnandi kwaye sinomdla, siyakumema ukuba ufunde inqaku lethu ubuchule bengqondo, eya kuba luncedo kakhulu kuwe ukuba ugcine ingqondo yakho isebenza kuyo nayiphi na imeko, faka ikhonkco ekhankanywe ngasentla ukuze ufunde ngokufanelekileyo kunye nokugqithisa indlela yokuba nengqondo yakho kwi-100%, ukwenzela ukusombulula nayiphi na imeko.
Ukuba nengqondo ehambelana ngokupheleleyo nomzimba yeyona ndlela ilungileyo yokuba ungahlali kude noxinzelelo kwaye ukwazi ukwenza nawuphi na umsebenzi okanye umsebenzi, ngaphandle kokuziva ucinezelekile okanye ukwimo embi kakhulu kuba, phakathi kweendlela zokulawula uxinzelelo, oku. sesona sisombululo silungileyo sokugxotha amandla amabi athi uxinzelelo lutsalele kubomi bakhe nabani na kuthi. Ke ngoko, ukuzilolonga okumiselweyo kunokukunceda uhlale uzolile kwaye ungenaxinzelelo, njengoko ukukhululwa kwee-endorphins kwimisebenzi yomzimba kuya kukugcina uphumle kakhulu.
Ukutya Okufanelekileyo
Abantu banxulumanisa indlela yokuthomalalisa uxinzelelo ngokutya, njengento engafanelekanga kuba inokuvelisa ukuphazamiseka kokutya okufana ne-anorexia, i-bulimia phakathi kwezinye iingxaki zolu hlobo, nangona kunjalo, ukusebenzisa ukutya ukwehlisa inqanaba loxinzelelo, inokuba ngumhlobo ongenakwahlulwa thina esingayi kuvumela uxinzelelo ukuba lubonakale ebomini bethu. Kodwa qaphela, akusiyo yonke into yokutya enemiphumo emihle emzimbeni, kwaye ukutya okunamafutha amaninzi okanye iimveliso eziphezulu ze-cholesterol akuyi kukunceda ukuzola okanye ukuphelisa uxinzelelo.
Ukutya okunokulinganisela, okwenziwe ngeemveliso eziphezulu kwi-fiber, i-antioxidants kunye nomthwalo omhle wevithamini, ayikwazi nje ukukugcina kude nesibhedlele okanye ikliniki, kodwa kunokugcina ingqondo yakho ikhululekile kwaye izolile ngexesha elifutshane, kukunceda. ukugcina impilo entle kwaye umzimba wakho wonke uya kukubulela ngayo. Ngendlela efanayo, kubalulekile ukumisela ukuba yonke into kufuneka ibe phantsi komlinganiselo wothintelo, kuba ukusetyenziswa ngokugqithisileyo kobu buchule kunokubangela iziphumo ezibi emzimbeni nasengqondweni.
Okokuqala, qala usuku lwakho ngesidlo sakusasa esifanele ukumkani okanye ukumkanikazi, ukuze ufumane amandla ayimfuneko okujongana nosuku olunokugcwala amahla ndinyuka, anokuthi avele ekhaya nakwindawo osebenzela kuyo. kunokubangela amathuba amabi okanye amahle kuwe kumanqanaba ahlukeneyo, achaphazela ukusebenza kwakho kuyo nayiphi na imisebenzi yemihla ngemihla. Emva koko, yiba nesidlo sasemini ukuze umzimba ube namandla okugqiba yonke imisebenzi yawo, ulumke kakhulu ngeemveliso ezikwenzakalisayo.
Okokugqibela, kubalulekile ukuba utye ngokuthozama ukuze umzimba ube namandla kuphela okukwazi ukugcina imisebenzi yawo ebusuku, kuba, nangona silala ngoxolo, zonke iinkqubo zangaphakathi ezenza imizimba yethu zihlala zisebenza, phakathi kwazo inkqubo ye-cardiovascular, inkqubo yokuphefumla, inkqubo ye-nervous phakathi kwamanye amalungu abalulekileyo omzimba wethu. Ngoko ke, kuphinda kuphindwe ukuba ukutya kubaluleke kakhulu ukuba kungabikho uxinzelelo, ukukwazi ukulala ngokufanelekileyo kwaye uphile ngcono kakhulu.
yeka ukuba buthathaka kakhulu
Nangona ubuntununtunu busenza sibe ngabantu kunye nezidalwa ezintsonkothileyo, ukuba novelwano kuyo nayiphi na imeko engalunganga ayisiyiyo into esincedayo, kuba abantu abanamanqanaba aphezulu ovelwano banokubangela iingxaki kwizihlandlo ezininzi, besenza impilo yabo yengqondo ibe mandundu ngenxa yoxinzelelo olukhoyo phambi komntu ngamnye. isiganeko esivezwa kuye kwaye sinokubenza buhlungu ubomi bakhe ngandlela-thile. Ngoko ke, ibinzana elithi "Phila kwaye Uvumele Uphile" yinto emele ihlale iqhutywe phezulu, ekubeni ngokuvumela abanye ukuba baphile kakuhle sinokuphila ngokupheleleyo kwaye ngaphandle koxinzelelo.
Kubalulekile ukuba singavumeli abanye baphembelele ubomi bethu ngendlela engafanelekanga, ekubeni nawuphi na umntu osenza sibe novelwano kuzo zonke izinto ezimbi zobomi esingafanele siyivumele, ekubeni sizivumela ukuba sikhukuliswe bububi esibushiyayo. ecaleni, ubuhle obuthi ubomi businike kwaye businike ngokuthatha langoku kwizimvo eziphambeneyo okanye intlebendwane evela kubantu abangafunekiyo. Ngendlela efanayo, siyakukhumbuza ukuba ungalahlekelwa uvakalelo lwakho, kodwa ungayihoyi ukuze ujongane noxinzelelo kwiimeko ezinzulu ezikukhathazayo.
Kwelinye icala, phakathi kweendlela zokulawula uxinzelelo, le ikwavumela abantu abaninzi ukuba bafumane ulawulo olupheleleyo kwiimvakalelo zabo, kuba eyona ndlela ilungileyo yokwenza obu buchule kukwenza umthambo wokuphefumla okanye uzinyanzele ngokwakho. ukuba kufuneka uhoye iimfuno zakho kuqala kwaye emva koko kufuneka uhoye nayiphi na imeko ekhoyo ebomini babanye. Nangona kunjalo, akufuneki uphulukane nobuntu bakho ngelixa usebenzisa obu buchule, kuba ngokuphulukana nolo mgangatho uncomekayo unokuphulukana nawo wonke umntu wakho.
ukuphumla komzimba
Njengoko sesitshilo ngokuphindaphindiweyo, ukugcina ingqondo kunye nomzimba ngokuhambelana ngokupheleleyo kusivumela ukuba singabi noxinzelelo oluncinci, ke ngoko, ukwenza umthambo wokuphumla kunokuvumela ukuba ugxothe loo mvakalelo yoyikekayo, imithambo efana neyoga okanye ukucamngca yeyona ndlela yokuphumla ngokomzimba. imithambo enokukunceda ukuba uphumle emva kosuku oluxakekileyo emsebenzini okanye ujonge ikhaya lakho. Ngendlela efanayo, ukuzolula okanye ukuzinika i-massage efanelekileyo kuya kunceda ukugcina umzimba wakho ukhululekile kuxinzelelo olukhulu okanye uxinzelelo.
Ngokukwanjalo, ukuhlamba amanzi afudumeleyo kungasetyenziselwa ukuthomalalisa uxinzelelo lomzimba nengqondo olufumanayo, kuba ubushushu obukhankanywe ngasentla emanzini buneziphumo eziluncedo kwizihlunu, kuba izicubu zemisipha ziyolula, ziphulukana noxinzelelo kunye nasiphi na isimo sokuncipha. ezi ziye, ukongeza imvakalelo ukuba amanzi afudumeleyo avelisa eluswini uphumla kangangokuba zonke iingxaki zakho ziya kuzibona zihamba. Nangona kunjalo, ukuba uya kwenza nawuphi na umsebenzi ophumlayo ngokwasemzimbeni, hlala ugcina imeko yakho yempilo engqondweni.
Iindlela zokulawula ukuphefumla
Ukuphefumla ngaphandle kwesidingo esibalulekileyo kunye nomsebenzi womzimba wethu, kunokuba ngumhlobo ongcono kakhulu esinokubakho kwiimeko ezibangelwa luxinzelelo, kuba ngokulawula umsebenzi wokuphefumula sinokwenza umzimba ufikelele kwindawo yokuphumla okusebenzayo, okusivumela ukuba sibe kwisimo sempilo yengqondo ezinzileyo kwaye sinciphise naziphi na iimvakalelo ezingalunganga ezisibangela uxinzelelo ngakumbi. Ukuphefumla ngokunzulu ngowona mzekelo ubalaseleyo woku, kuba bubuchule obulula bokuthomalalisa okanye ukuphelisa ngokupheleleyo uxinzelelo.
Le ndlela yokulawula uxinzelelo ibandakanya kuphela ukuphefumla umoya onzulu ngononophelo olukhulu, kwaye emva kokubamba umoya wakho kancinci, kufuneka ukhuphe wonke umoya oqulethwe kancinci kancinci, ngaphandle kokuchaphazela imiphunga, kuba ukuphefumla ngamandla wonke umoya okhoyo. Ukubanjwa ngexesha lenkqubo yokuphefumla nzulu kungonakalisa iindlela zakho zomoya. Ngendlela efanayo, kubalulekile ukukhankanya ukuba xa ukhupha umoya ngokukhawuleza, usebenzisa imiphunga yakho kwaye wenze imisebenzi enceda inkqubo yakho yenhliziyo.
Nangona kunjalo, ukuba unesimo esithambileyo okanye esiqatha sentliziyo, indlela oya kwenza ngayo obu buchule bokulawula uxinzelelo, kuba umntu ngamnye onale meko, akakwazi ukubamba umoya ixesha elide. ukuba benza ngempazamo umthambo wokuphefumla banokubangela ingxaki enkulu kwimpilo yabo, njenge-tachycardia engaguqukiyo kwaye akukho lula ukuyiyeka. Ngenxa yesi sizathu, lumka kakhulu xa ubambe umoya kunye naxa ukhupha umoya ukuze ugcine impilo entle.
Iindlela zokuPhumla ngengqondo
Ukuba umzimba uyindlela yokulawula uxinzelelo, phakathi kweendlela zokulawula uxinzelelo, le yile ihlasela ngokuthe ngqo eso simo sibi sibi, kuba eyona njongo yoxinzelelo kukudodobalisa ingqondo ebangela iziphumo ezibi kwingqondo yakho, njengakumacandelo ahlukeneyo oxinzelelo. umzimba wakho ususa ukucaca engqondweni yakho kwaye uqhawule uqhagamshelwano phakathi kwawo namanye amalungu enza ubume bakho buphela. Ukuba ufuna ukusebenzisa naziphi na iindlela zokulawula uxinzelelo, kodwa awuthandi ukwenza imithambo yomzimba, le yeyona ndlela ilungileyo onokuthi uyithathe.
Ukuze uphumle ingqondo yakho kwaye ukwazi ukuphelisa uxinzelelo kwiingcambu zalo, kufuneka uqale ufumane indawo apho uziva ukhuselekile okanye uzolile, kwaye ukuba le nto ayikho kwindawo ebonakalayo, cinga indawo oyithandayo ngeendlela ezininzi, abantu abaninzi. Category as their «Happy Place», apho banokufumana imo yokuzola ngokupheleleyo kunye nokuzola, ukuze bakwazi ukujongana nayo nayiphi na imeko ngengqondo epholileyo negxile. Ngomqondiso ofanayo, musa ukwahlula inyaniso kwiphupha xa usebenzisa le nkqubo yokugqamisa phakathi kweendlela zokulawula uxinzelelo.
Emva kokufumana indawo yakho eyonwabileyo, faka izimvo zakho kunye neemvakalelo zakho ngaphakathi ukuze yonke into ekujikelezileyo ingakuphembeleli kakubi nangayiphi na indlela, ukuze ubeke ingqondo yakho ingenanto ngokupheleleyo, ukuthintela naziphi na iindlela ezingalunganga, ngendlela efanayo unokufumana ilizwe. yolamlo olukuvumela ukuba ufikelele kwiindawo engqondweni yakho ongazange ucinge ukungena kuzo. Ukucamngca kuya kuba ngumhlobo wakho osenyongweni wokuthomalalisa uxinzelelo kwaye ulususe ebomini bakho nanini na kukho imfuneko, kunye nokwazi ngcono izinto ezinomdla ngawe.
Ubuchule bokuva
Ukususela kwixesha elidlulileyo, kuye kwaziwa ukuba umntu ngumntu ofunda okanye ophumla ngendlela ye-kinesthetic, esebenzisa iindlela ezininzi ezahlukeneyo, ukwenza umthambo kunye nomculo, iindlela ezingcono zokubeka uxinzelelo kunye nokukwazi ukufumana uxolo njengoxolo. Ukuzola okulangazelela kakhulu, umculo uyeyona ndlela isebenzayo yokuphelisa uxinzelelo ngendlela esempilweni ngokupheleleyo nekhawulezayo. Umculo wokuphumla abantu usetyenziswa rhoqo kwiindlela zokucamngca ezisetyenziswa kwi-yoga, ebisoloko iqhutywa eIndiya.
Biofeedback
Eyaziwa ngokuba yenye yeendlela zokulawula uxinzelelo, olwenziwa ngokwasengqondweni nasemzimbeni, ukudibanisa iindlela zomzimba kunye neendlela zokuqonda, ivumela imeko yokuzola ngokupheleleyo ukuba iphunyezwe, ikhuphe ngokufanelekileyo uxinzelelo, ivumela umntu osebenza naye ukuba afumane izakhono zokulawula ngokuzithandela. amanqanaba abo oxinzelelo, kwaye bafumane indlela enempilo yokuyinciphisa ngokusisigxina. Okwangoku, kunokwenzeka ukujoyina ubuchule obusele bukhankanyiwe ukufikelela kwinqanaba lokuphumla ukulandela iinjongo zethu.
Inkxaso yentlalontle
Nangona abaninzi xa benoxinzelelo baye babaleke abahlobo okanye izidubedube zabantu, kwaye loo ndlela ihlelwa njengendlela esebenzayo, kodwa ukufumana inkxaso kubahlobo bethu, usapho kunye nabaphi na abantu esibathandayo, yindlela yokuphumelela. khupha uxinzelelo ngeentetho okanye ukuya kwindawo emnandi, ukuze sikwazi ukukhupha iingxaki zethu nomntu esimthembayo, osiphulaphulayo kwaye osicebisayo. Icebiso linokuba sesona sicombululo kwingxaki yethu yoxinezeleko, kuba linokuphelisa ingcambu yaloo mvakalelo.
Ukuguqulwa Kwengcinga
Into emele le ndlela yokulawula uxinzelelo libinzana elidumileyo elithi "Ingqondo ilawula uMzimba", kuba ingcinga ingaba ngumhlobo wethu omkhulu njengolona tshaba lungenantliziyo sinokuba nalo, ekubeni impembelelo yalo kwicandelo ngalinye elenza ubuntu bethu, yomelele ngeendlela ezininzi kwinyani elula yokuba yeyona ndlela iphambili yokuba sempilweni ngokupheleleyo. Iingcinga kufuneka zingathathi hlangothi xa zingalunganga kwaye zisibangele umonakalo omkhulu, kwaye kungenjalo kufuneka zihlale ziphuculwe.
Ukuhlala unethemba yeyona ndlela ilungileyo yokususa uxinzelelo, kuba ukuguqula nasiphi na isiganeko esibi sibe ngumzuzu olungileyo sitshintsha impembelelo yengqondo kunye neyomzimba esibangele oku kukhankanywe ngasentla, okusivumela ukuba sitshintshe umgangatho wobomi bethu ngendlela enenzuzo kakhulu, kuba oko kusenza sitshintshe umgangatho wobomi bethu. ukubona icala eliqaqambileyo layo yonke imeko sinokuthatha ithuba kwanezona mpazamo zinkulu sizenzayo. Phakathi kweendlela zokulawula uxinzelelo, oku kunokuba yindlela enhle yokufumana ukuzola kunye nokuzola okufunwa kakhulu ngaphandle kweengxaki ezininzi.
Indlela yokuSombulula iiNgxaki
Ukuba ufuna ukuphelisa uxinzelelo kube kanye, ngaphandle kokubhenela kuyo nayiphi na indlela ephambeneyo okanye eyenza imeko yokungaqiniseki, obu buchule lolona khetho lufanelekileyo kuwe, olukhoyo lubandakanya ukuphelisa iingxaki zethu, kwiindlela zesisombululo esibonakalayo esisebenzayo ngaphandle kokuba sibaleke ngobugwala kwiingxaki zethu, inyathelo lokuqala kukuchonga unobangela wale ngxaki. Ngoko ke, ngokufumana unobangela kunye nesicombululo seengxaki, siya kukwazi ukuphila bhetele kwaye sibe nobona mgangatho ubalaseleyo wobomi.
Ukuba ulithandile eli nqaku, siyakumema ngokufudumeleyo ukuba ufunde, wonwabe kwaye uhambe ngeposi yethu egxile kuyo. inkampani encinci yamatyala, enye yezona zinto zilungileyo zombutho ezinokuthi zisetyenziswe kwinkampani kwaye uqalise iprojekthi yoshishino lwentlalo noqoqosho oluzinzileyo, faka ikhonkco elikhankanywe ngasentla ukuze ufunde ngale ndlela imangalisayo yokulungelelanisa ishishini lakho.
