Yazi okuyisisekelo amasu okulawula ukucindezeleka, kubalulekile ukuwasebenzisa ukuze ube nempilo enhle engokwengqondo nengokomzimba. Ngokunjalo, sizokukhombisa amathiphu abalulekile azoba usizo olukhulu kuwena, ukwenza lezi zindlela ezinhle futhi uguqule kahle izinga lakho lempilo.
Indlela elula yokuthola ukuthula kwengqondo ngezikhathi zomndeni kanye nengcindezi yomsebenzi
Amasu Okulawula Ukucindezeleka
Ukucindezeleka umuzwa ongemuhle ohambisana nesintu kusukela kudala, okuyimbangela yezingxabano eziningi ezikhona emlandweni wazo zonke izimpucuko ezaziwayo, okudala izinguquko ezinkulu ezifanele ezibeke abantu endleleni esikuyo namuhla. Ngendlela efanayo, ukucindezeleka kuyisifo sengqondo esinekhambi elilula kakhulu, elibizwa ngokuthi «Amasu Okulawula Ukucindezeleka«, okungashiya impilo enesiphithiphithi yomuntu endaweni enokuthula nokuthula.
Izindlela zokulawula noma zokunciphisa ukucindezeleka zilula kangangokuthi noma ubani, kungakhathaliseki ubudala, angakwazi ukuzifeza ngaphandle kwezinkinga eziningi, ngoba ezinye zazo ziyimisebenzi esingayenza njalo, futhi zingase zibangele izinzuzo ezinkulu empilweni yethu. kwengqondo ngezindlela ezahlukene ezinhle, ngendlela efanayo inqubo ingenziwa uwedwa noma nenkampani yabathandekayo bakho. Ngakolunye uhlangothi, amanye amasu adinga ukuthi ugxile kuwe hhayi imvelo ukuthi isebenze kakhulu.
Kubalulekile ukukhumbula ukuthi ukuphatha ingcindezi ngempumelelo kuvumela abantu abaningi ukuba bacabange futhi basabele ngezindlela ezijabulisayo nangokuzola okuphelele, ngoba bonke abantu bangacabanga, bahlaziye futhi benze noma yisiphi isenzo, uma sigcina isimo sengqondo esinempilo. ezolile kakhulu, ukuze sigweme izinkinga ezinkulu noma ezilula ekuphileni kwethu kwansuku zonke, ukuvikela imizwa yethu neyabanye abantu. Ngakho-ke, amasu okulawula ukucindezeleka yilawa alandelayo okufanele ashiwo futhi achazwe ngezansi ngempumelelo:
Ukwenza ukuvivinya umzimba
Uma ungumthandi wezemidlalo futhi uthanda ukuhamba njalo, lokhu kuyindlela yakho ekhethekile, nakuba abaningi bethi ezemidlalo ziyakucindezela futhi zisenze sonke sincintisane ngezindlela ezahlukene, ezemidlalo ingenye yezindlela ezinempilo kakhulu zokunciphisa noma ukunciphisa ukucindezeleka , ukuba le nqubo iphumelela kakhulu kangangokuthi ingqondo yakho ngeke izuze kuphela kodwa nomzimba wakho, ngaphezu kwalokho zombili izingxenye zobuntu bethu kubalulekile ukuthi zilingana. Indawo lapho uzivivinya khona ayikhawuleli izinzuzo ezizikhiqizayo emzimbeni wakho nasengqondweni yakho yonke.
Uma uthole lokhu okuthunyelwe kumnandi futhi kuthakazelisa, sikumema ukuthi ufunde isihloko sethu ukuqina kwengqondo, okuzosiza kakhulu ukuthi ugcine ingqondo yakho isebenza kunoma yisiphi isimo, faka isixhumanisi esishiwo ngenhla ukuze ufunde ngokuphumelelayo nangokuphelele ukuthi ungaba kanjani nengqondo yakho ku-100%, ukuze uxazulule noma yisiphi isimo.
Ukuba nengqondo evumelana ngokugcwele nomzimba kuyindlela engcono kakhulu yokuba ungangeni ekucindezelekeni futhi ukwazi ukwenza noma yimuphi umsebenzi noma umsebenzi, ngaphandle kokuzizwa ukhungathekile noma usesimweni esibi kakhulu ngoba, phakathi kwamasu okulawula ingcindezi, lokhu ikhambi elingcono kakhulu lokuxosha amandla amabi aheha izimpilo zanoma yimuphi wethu. Ngakho-ke, isimiso sokuzivocavoca esimisiwe singakusiza uhlale uzolile futhi ungakhathazeki, njengoba ukukhululwa kwama-endorphin emsebenzini womzimba kuzokugcina ukhululeke kakhulu.
Ukudla Okufanelekile
Abantu bahlobanisa indlela yokudambisa ukucindezeleka ngokudla, njengento engafanele ngoba ingabangela ukuphazamiseka kokudla okufana ne-anorexia, i-bulimia phakathi kwezinye izinkinga zalolu hlobo, noma kunjalo, ukusebenzisa ukudla ukwehlisa izinga lethu lokucindezeleka, kungaba umngane ongenakuhlukaniswa thina esingeke sivumele ukucindezeleka kubonakale ezimpilweni zethu. Kodwa qaphela, akukhona konke ukudla okunemiphumela emihle emzimbeni, futhi ukudla amafutha agcwele noma imikhiqizo ene-cholesterol ephezulu ngeke kukusize ukuzola noma ukuqeda ukucindezeleka.
Ukudla okunomsoco, okwakhiwa ngemikhiqizo egcwele i-fiber, ama-antioxidants kanye nomthwalo omuhle wamavithamini, akukwazi nje ukukugcina kude nesibhedlela noma umtholampilo, kodwa futhi kungagcina ingqondo yakho ikhululekile futhi izolile ngesikhathi esifushane, ikusize. ukugcina impilo enhle futhi umzimba wakho wonke uzokubonga ngakho. Ngendlela efanayo, kubalulekile ukusungula ukuthi yonke into kufanele ibe ngaphansi kwesilinganiso sokuvimbela, ngoba ukusetshenziswa ngokweqile kwale nqubo kungabangela imiphumela emibi emzimbeni nasengqondweni yakho.
Okokuqala, qala usuku lwakho ngesidlo sasekuseni esifanele inkosi noma indlovukazi, ukuze uthole amandla adingekayo ukuze ubhekane nosuku olungagcwala ukukhuphuka nokwehla, okungenzeka kokubili ekhaya nasemsebenzini. kungabangela amathuba amabi noma amahle kuwe emazingeni ahlukene, kuthinte ukusebenza kwakho kunoma yimuphi umsebenzi wansuku zonke. Ngemva kwalokho, yidla isidlo sasemini ukuze umzimba ube namandla okuqeda yonke imisebenzi yawo, uqaphele kakhulu ngemikhiqizo ekulimazayo.
Okokugcina, kubalulekile ukuthi udle ngokunesizotha ukuze umzimba ube namandla kuphela okwazi ukugcina imisebenzi yawo ebusuku, ngoba, nakuba silele ngokuthula, zonke izinhlelo zangaphakathi ezakha imizimba yethu zihlala zisebenza, phakathi kwazo isimiso senhliziyo, isimiso sokuphefumula, isimiso sezinzwa phakathi kwezinye izingxenye ezibalulekile zomzimba wethu. Ngakho-ke, kuyaphindwa ukuthi ukudla kubaluleke kakhulu ukuba ngaphandle kokucindezeleka, ukwazi ukulala kahle futhi uphile kangcono kakhulu.
yeka ukuzwela kakhulu
Nakuba ukuzwela kusenza sibe abantu kanye nezidalwa eziyinkimbinkimbi, ukuzwela kunoma yisiphi isimo esibi akuyona into ezuzisayo, ngoba abantu abanamazinga okwedlulele okuzwela bangabangela izinkinga ezikhathini eziningi, bathuthukise impilo yabo yengqondo ngenxa yokucindezeleka okukhona ngaphambi komunye nomunye. umcimbi owethulwe kuye futhi ongenza impilo yakhe ibe buhlungu ngandlela thize. Ngakho-ke, inkulumo ethi "Phila futhi Uvumele Uphile" yinto okufanele ihlale iqhutshwa phezulu, ngoba ngokuvumela abanye baphile kahle singaphila ngokugcwele futhi ngaphandle kokucindezeleka.
Kubalulekile ukuba singavumeli abanye ukuba bathonye ukuphila kwethu ngendlela engafanele, ngoba noma yimuphi umuntu osenza sizwele kuzo zonke izinto ezimbi ekuphileni kuyinto okungafanele neze siyivumele, njengoba sizivumela ukuba sithatheke ngenxa yobubi esibushiyayo. eceleni, ubuhle impilo esinika yona futhi esinikeza yona ngokuyisa okwamanje kumazwana ahlanyayo noma inhlebo evela kubantu abangathandeki. Ngendlela efanayo, sikukhumbuza ukuthi ungalahlekelwa ukuzwela kwakho, kodwa ungayinaki ukuze ubhekane nokucindezeleka ezimweni ezinzima ezikuhlukumezayo.
Ngakolunye uhlangothi, phakathi kwamasu okulawula ukucindezeleka, lena iphinde ivumele abantu abaningi ukuba bathole ukulawula okuphelele phezu kwemizwa yabo, ngoba indlela engcono kakhulu yokwenza le nqubo ukwenza izivivinyo zokuphefumula noma ukuziphoqa wena ngokwakho isidingo esibalulekile, ukuthi kufanele unakekele izidingo zakho kuqala bese kufanele unakekele noma yisiphi isimo esikhona ezimpilweni zabanye. Kodwa-ke, akufanele ulahlekelwe ubuntu bakho ngenkathi usebenzisa le ndlela, ngoba ngokulahlekelwa yileyo khwalithi enhle ungalahlekelwa yiyo yonke ingqikithi yomuntu wakho.
ukuphumula ngokomzimba
Njengoba sesishilo ngokuphindaphindiwe, ukugcina ingqondo nomzimba ngokuvumelana okuphelele kusivumela ukuba singabi nokucindezeleka okuncane, ngakho-ke, ukwenza izivivinyo zokuphumula ngokomzimba kungakuvumela ukuba uxoshe lowo muzwa owesabekayo, ukuzivocavoca okufana ne-yoga noma ukuzindla kuwukuphumula komzimba okungcono kakhulu. izivivinyo ezingakusiza uphumule ngemva kosuku olumatasa emsebenzini noma ukunakekela ikhaya lakho. Ngendlela efanayo, ukwelula noma ukuzithambisa kahle kuzosiza ukugcina umzimba wakho ukhululekile ekucindezelekeni okukhulu noma ekucindezelekeni.
Ngokufanayo, ukugeza kwamanzi afudumele kungasetshenziswa ukuthulisa ukucindezeleka ngokomzimba nangokwengqondo onakho, njengoba izinga lokushisa elingenhla emanzini linemiphumela enenzuzo emisipha, njengoba izicubu zemisipha zinwebeka, zilahlekelwa ukungezwani kanye nanoma yisiphi isimo sokuncipha. lezi zine, ngaphezu kokuzwa ukuthi amanzi afudumele akhiqiza esikhumbeni aphumule kangangokuthi zonke izinkinga zakho zizobabona zihamba. Nokho, uma uzokwenza noma yimuphi umsebenzi okuphumuza umzimba, hlala ukhumbula isimo sakho samanje sempilo.
Amasu Okulawula Ukuphefumula
Ukuphefumula ngaphandle kokuba yisidingo kanye nomsebenzi obalulekile womzimba wethu, kungaba umngane ongcono kakhulu esingaba naye ezimweni ezibangelwa ukucindezeleka, ngoba ngokulawula umsebenzi wokuphefumula singenza umzimba ufinyelele esimweni sokuphumula okuphumelelayo, okusivumela ukuba sibe esimweni sempilo yengqondo ezinzile futhi sinciphise noma yimiphi imizwa engemihle esibangela ukucindezeleka okwengeziwe. Ukuphefumula okujulile kuyisibonelo esihle kakhulu salokhu, njengoba kuyindlela elula yokwehlisa umoya noma ukuqeda ngokuphelele ukucindezeleka.
Le nqubo yokulawula ukucindezeleka ihlanganisa kuphela ukuthatha umoya ojulile ngokucophelela okukhulu, futhi ngemva kokubamba umoya kancane, kufanele ukhiphe wonke umoya oqukethwe kancane kancane, ngaphandle kokuthinta amaphaphu, ngoba ukhipha umoya ngamandla wonke ukubanjwa ngesikhathi sokuphefumula okujulile kungalimaza imigudu yakho yokuphefumula. Ngendlela efanayo, kubalulekile ukusho ukuthi uma ukhipha umoya kancane, usebenzisa amaphaphu akho futhi wenza imisebenzi esiza isimiso sakho senhliziyo.
Kodwa-ke, uma unesifo senhliziyo esithambile noma esinzima, indlela ozokwenza ngayo le ndlela yokulawula ukucindezeleka, ngoba wonke umuntu onalolu hlobo lwesimo akakwazi ukubamba umoya isikhathi eside. uma benza ngephutha umsebenzi wokuphefumula bangabangela inkinga enkulu kakhulu empilweni yabo, njenge-tachycardia engapheli futhi akulula kakhulu ukuyeka. Ngenxa yalesi sizathu, qaphela kakhulu lapho ubamba umoya kanye nalapho ukhipha umoya ukuze ugcine impilo enhle.
Amasu Okuphumula Ngengqondo
Uma umzimba uyindlela yokulawula ukucindezeleka, phakathi kwezindlela zokulawula ukucindezeleka yilena ehlasela ngokuqondile leso simo esibi esibi, njengoba inhloso eyinhloko yengcindezi iwukuthuntubeza ingqondo okubangela imiphumela engemihle engqondweni yakho, njengasezingxenyeni ezihlukahlukene zokucindezeleka. umzimba wakho ususa ukucaca engqondweni yakho futhi unqamule ukuxhumana phakathi kwawo nezinye izingxenye ezakha ubuntu bakho bonke. Uma ufuna ukusebenzisa noma yimaphi amasu okulawula ukucindezeleka, kodwa ungathandi ukwenza izivivinyo zomzimba, lena inketho yakho engcono kakhulu ongayithatha.
Ukuze uphumule ingqondo yakho futhi ukwazi ukuqeda ukucindezeleka ezimpandeni zako, kufanele uqale uthole indawo lapho uzizwa uphephile noma uzolile, futhi uma lokhu kungekho endaweni engokwenyama, cabanga indawo oyithandayo ngezindlela eziningi, okuyinto abantu abaningi. bahlukanise ngokuthi "Indawo Ejabulisayo", lapho bengathola khona isimo sokuzola nokuthula okuphelele, ukuze bakwazi ukubhekana nanoma yisiphi isimo ngomqondo opholile futhi ogxilile. Ngendlela efanayo, ungahlukanisi iqiniso nenganekwane uma usebenzisa lolu hlelo lokugqamisa phakathi kwamasu okulawula ingcindezi.
Ngemuva kokuthola indawo yakho ejabulisayo, faka imibono yakho nemizwa yakho ngaphakathi ukuze yonke into ezungezile ingakuthonyeli kabi nganoma iyiphi indlela, ukuze ubeke ingqondo yakho ingenalutho, ukugwema noma yiziphi izindlela ezimbi, ngendlela efanayo ungathola isimo. yokulamula okukuvumela ukuthi ufinyelele izindawo engqondweni yakho ongakaze ucabange ukungena kuzo. Ukuzindla kuzoba umngani wakho omkhulu wokudambisa ingcindezi futhi ukususe empilweni yakho noma nini lapho kunesidingo, kanye nokwazi izinto ezingcono ezithakazelisayo ngawe.
I-Hearing Technique
Kusukela kudala, bekwaziwa ukuthi umuntu ungumuntu ofunda noma oziphumulele ngendlela ethinta inhliziyo, esebenzisa amasu amaningi ahlukene, ukuzivocavoca nomculo, izindlela ezingcono kakhulu zokubeka eceleni ukucindezeleka futhi akwazi ukuthola ukuthula njengokuthula. ukuthula okulangazelelwa kakhulu, umculo uyindlela ephumelela kakhulu yokunciphisa ukucindezeleka ngendlela enempilo ngokuphelele futhi esheshayo. Umculo wokuphumuza abantu usetshenziswa ngokungaguquki ezindleleni zokuzindla ezisetshenziswa ku-yoga, ebilokhu yenziwa eNdiya.
I-Biofeedback
Eyaziwa ngokuba ngenye yezindlela zokulawula ingcindezi, okwenziwa ngokwengqondo nangokomzimba, ukuhlanganisa izindlela zokusebenza komzimba nezindlela zokuqonda, kuvumela isimo sokuzola okuphelele ukuthi kuzuzwe, kuqhelelene ngempumelelo nengcindezi, okuvumela osebenza nabo ukuthi athole amakhono okulawula ngokuzithandela. amazinga abo okucindezeleka, futhi bathole indlela enempilo yokuyiqeda unomphela. Okwamanje, kungenzeka ukujoyina amasu ashiwo kakade ukuze ufinyelele izinga lokuphumula ukuze ulandele imigomo yethu.
Ukusekelwa komphakathi
Nakuba abaningi uma benengcindezi babalekela abangani noma izibhelu zabantu, futhi leyo ndlela ihlukaniswa njengendlela ephumelelayo, kodwa ukuthola ukwesekwa ngabangane bethu, umndeni kanye nanoma yibaphi esibathandayo, kuyindlela yokuphila. qeda ukucindezeleka ngezingxoxo noma ukuya endaweni emnandi, ukuze sikwazi ukukhiphela ngaphandle izinkinga zethu nomuntu esimethembayo, osilalelayo futhi oselulekayo. Iseluleko singaba ikhambi elingcono kakhulu lenkinga yethu yokucindezeleka, njengoba singaqeda umsuka walowo muzwa.
Ukuguqulwa Kwemicabango
Okuthile okumelela le nqubo yokulawula ukucindezeleka inkulumo edumile ethi "Ingqondo Ilawula Umzimba", njengoba umcabango ungaba umngane wethu omkhulu njengesitha esingenanhliziyo esingaba naso, njengoba umthelela wawo esigabeni ngasinye esakha ubuntu bethu, inamandla kakhulu ngezindlela eziningi ngeqiniso elilula lokuba yindlela yokuqala yokuba nempilo ngokuphelele. Imicabango kumele ingathathi hlangothi uma inegethivu futhi isidalele umonakalo omkhulu, uma kungenjalo kumele ithuthukiswe njalo.
Ukuhlala unethemba kuyindlela engcono kakhulu yokuqeda ukucindezeleka, njengoba ukuguqula noma yisiphi isenzakalo esibi sibe umzuzu omuhle kushintsha umphumela wengqondo nomzimba obangelwa yilokhu okukhulunywe ngenhla, okusivumela ukuba siguqule izinga lethu lempilo ngendlela ezuzisa kakhulu, kusukela ngaleso sikhathi. ngokubona uhlangothi olukhanyayo lwaso sonke isimo singasebenzisa ithuba ngisho namaphutha amakhulu esiwenza. Phakathi kwamasu okulawula ukucindezeleka, lokhu kungaba yindlela enhle yokuthola ukuzola nokuthula okufiselekayo ngaphandle kwezinkinga eziningi.
I-Problem Solving Technique
Uma ufuna ukuqeda ingcindezi unomphela, ngaphandle kokuthi usebenzise noma yiziphi izindlela ezingasile noma ezidala isimo sokungaqiniseki, le nqubo iyindlela engcono kakhulu kuwe, eyamanje ihlanganisa ukuqeda izinkinga zethu, ukuze uthole isixazululo esibonakalayo esisebenzayo ngaphandle kokuthi sibaleke ngobugwala ezinkingeni zethu, isinyathelo sokuqala siwukuthola imbangela yaleyo nkinga. Ngakho-ke, ngokuthola imbangela nesixazululo sezinkinga, sizokwazi ukuphila kangcono futhi sibe nempilo engcono kakhulu.
Uma usithandile lesi sihloko, sikumema ngokufudumele ukuthi ufunde, ujabulele futhi udlule kokuthunyelwe kwethu okugxile kukho inkampani enesikweletu esilinganiselwe, enye yezinhlaka zenhlangano ezingcono kakhulu ezingasetshenziswa enkampanini futhi uqale iphrojekthi yezamabhizinisi enenzuzo neqhubekayo, faka isixhumanisi esishiwo ngenhla ukuze ufunde ngale ndlela emangalisayo yokuhlela ibhizinisi lakho.
