Ukuqonda Uxinezeleko Nexhala Ngaphambi Kokuva Indlebe

Ukuphulaphula kolawulo kusenokuba sisiganeko esinendima ephezulu. Enoba sibandakanya ilayisense yobuchule, ingxubusho, imbambano yokuthobela umthetho, okanye umbandela woluleko, iziphumo zinokuba neziphumo ezihlala zihleli kumsebenzi wakho, imali, okanye igama lakho. Kuyinto yokwemvelo ukuziva ukhathazekile. Ukusabela koxinezeleko komzimba wakho kuyilelwe ukukunceda uhlangabezane neengxaki, kodwa xa unxunguphalo lungakuphazamisa, lungadodoba amandla akho okucinga kakuhle, ukuthetha ngokunempembelelo, nokukhumbula izibakala ezingundoqo. Ukuqonda eli linyathelo lokuqala lokuzilawula ngokunempumelelo.

Uxinzelelo nonxunguphalo alufani. [[FLT: 0] lungakucinezeleka xa umntu oxinezelekileyo engekho. Zombini zinokubonisa ngokoqobo: intliziyo etsalayo, ukuphefumla okumfiliba, izihlunu ezomileyo, umlomo owomileyo, isisu, isisu esiphazamisekileyo, okanye ubunzima bokulala. Ngengqondo, ungafumana iingcinga ezinqamlezayo, ukuvala, ukucaphuka, okanye ingqiqo yokungafezeki. Ukuqonda ezi miqondiso kukunceda ukuba uthethe phambi kokuba usebenze.

Uphando lubonisa ukuba umlinganiselo ophakathi woxinezeleko unganyusa uqwalaselo kunye nokusebenza. Injongo asikokuphelisa uxinzelelo ngokupheleleyo . kodwa kukulonakalisa kumgangatho olawulekayo. Ngokufunda ukuqaphela iimpawu zoxinzelelo lobuqu, uyakwazi ukungenelela kwangoko kwiindlela zokuhlangabezana nazo. Gcina umatshini kwiiveki ezikhokelela ekuchongeni iipateni: ziziphi iimeko ezibangela unxunguphalo lwakho? Uphendula njani? Uzola nini?

Isizathu Sokuba Iindlebe Zezolawulo Zizive Zixinezelekile

Iimeko ezininzi zenza ukuchotshelwa kolawulo kube yinto engaqhelekanga yokufuna ingxalabo. Ngokungafaniyo netyala eliqhelekileyo lenkundla, iindlebe ezininzi azikho kakuhle kodwa zisenobunzima obubalulekileyo. Usenokuba ujongene neqela leengcaphephe, igosa elivayo, okanye ijaji yomthetho wolawulo. Imithetho yobungqina kunye nenkqubo engenziwangaqhelekanga. Isigqibo sisenokuba sichongiwe, kwaye izibonda zingakuchaphazela ngokuthe ngqo ukuphila kwakho okanye amalungelo asemthethweni. Ngaphezu koko, ungaziva wahlukene qha, ingakumbi ukuba awukho umntu ochazileyo. Kwananegqwetha, isimilo sobuqu, singenza uzive ubuthathaka.

Ukoyika okungaziwayo kunegalelo elingundoqo. Ukungazi ukuba yiyiphi imibuzo eza kubuzwa, igalelo leqela, okanye xa kuza kukhutshwa isigqibo kungadala imvakalelo yokungabinakuzinceda. Yiyo loo nto ilungiselela ingekuko ukuqokelela amaxwebhu kuphela ."izinto ezikukuchaza indlela yokulawula.

Amandla Okulungiselela Ngokucokisekileyo

Ukulungiselela kusisicombululo esisebenzayo kwixhala. Xa wazi imeko yakho ngaphakathi nangaphandle, unciphisa ukungaqiniseki kwaye ukhulisa ukuzithemba. Qala ekuqaleni kwe-(iiveki okanye iinyanga phambi kokuba uviwe, ukuba kunokwenzeka. Yiyeke le nkqubo ibe yimisebenzi elawulekayo ukuze ungabi nangxaki.

Yiqonde Indlela Yokuva

Cela ikopi yemithetho esebenzayo okanye iinkqubo. Abameli abaninzi bapapasha imigaqo kwi Internet. Bazi ukuba ukuva kuza kubhalwa njani, indlela obuzakunikwa ngayo ubungqina (ubhaliwe okanye umlomo), nokuba unganikela amangqina, nendlela yokunikezela imiboniso. Ukuqonda ifomati kususa izinto ezimangalisayo. Ukuba unegqwetha, bacele ukuba bakuhambe kunyathelo ngalinye. Ukuba uzimele, qwalasela ukudibana nombutho woncedo olufutshane [[FLT: 0]

Lungisa Izinto Ozicingayo

Yenza ikhonkco eliphathekayo okanye elinamanani eliqulathe ii-tabs. Quka:

  • Iikopi zawo onke amaxwebhu afanelekileyo (amagama, oonobumba, iifomu,
  • Ulandelelwano lweziganeko
  • Izicatshulwa ezingundoqo ezisuka kwimimiselo
  • Ingxelo yakho ebhaliweyo okanye umba ophambili weempikiswano
  • Iikopi zabo nabuphi na ubungqina obuxhasayo (iiphoto, ii-imeyili, iingxelo)
  • Inkcukacha zoqhagamshelwano zamangqina
  • Iphedi kunye nosiba lokubhala

Ukuba nazo zonke izinto ezikufutshane kunciphisa ukuphanda okungxamayo nokugcina ingqondo yakho izolile. Hlela iboli elikwindlela efanayo olindele ukuyibeka. Ziqhelise ukuphosa phezulu de isenzo sisebenze ngokwayo.

Lungisa Ibungqina Neempikiswano Zakho

Bhala phantsi iincam ezingundoqo ofuna ukuzenza. Ngoko zijule kwinqaku lembumbulu okanye amabinzana amafutshane. hleze isithethi. Akufuneki ukuba ucengceleze umbhalo, kodwa kufuneka ukwazi ukuthetha ngokutyibilikayo ngaphandle kokufunda. Ziqhelise ngokuvakalayo. Zikhuphele uze uphulaphule isandi, iphiko, kwaye ucace. Buza umntu othembekileyo okanye umhlobo ukuba adlale njengegosa lokuva. Imibuzo engalindelwanga ilula ukuphatha xa uphinda ufunda into efanayo.

Zilungiselele kakuhle iimpendulo ezizolileyo neziyinyaniso xa kukho ingxaki enokubakho. Oku kuya kukunceda unyamezele uze unciphise ingozi yokuba ungabanjwa ungakhange ufumane yiphi indlela.

Funa Inkxaso Yoogqirha

Ukuba unegqwetha, thembela kuzo zombini ukhokelo olusemthethweni kunye nokuqinisekiswa ngokweemvakalelo. Amagqwetha amaninzi ayakwazi ukuzolisa iimvakalelo zabaxhasi. Ukuba awunako ukukwazi ukuzenzela umelo, hlola [[FLT: 0]] iziphelo zamaqela azimeleyo [. Amanye amaqumrhu olawulo anikela iintlanganiso ezihlolwayo okanye amathuba okuhlalisana. Ukungenela ngokupheleleyo kwezo `azo ziyakwazi ukunciphisa ukungaqiniseki okujongene nawe.

Ukwakha Inkqubo Yokuxhasa

Ukuzimela wedwa kunciphisa ixhala. Ukuthetha nabanye abakuqondayo oko ukutyhubelayo kukwenza ube namava afanelekileyo kwaye kukunika amacebiso asebenzisekayo. Inkqubo yakho yokuxhasa iquka intsapho, abahlobo, abo usebenza nabo, umcebisi okanye iqela elixhasayo. Kwanomntu ophulaphulayo ngaphandle kokugweba ungenza umahluko omkhulu.

Intsapho Nabahlobo

Xelanani izinto enizithandayo. Abathandekayo bangakhuthaza, bancede ngabantwana okanye ngemisebenzi ethile ukuze ulungiselele okanye ubekho. Bacele ukuba baphephe “ukuba” uyaba yingozi. Endaweni yoko, bacele ukuba bakunike uncedo olufanelekileyo kwaye bakukhumbuze ngamandla akho.

Ukululeka Ngobuchule

Ukuba ixhala liphazamisa ubomi bakho bemihla ngemihla — ukulala, ukulangazelela, ukuxinezeleka, ukucinga nesifo sonyango lwezamayeza. Ukusebenzisa i-cog-behavior (CBT) kuluncedo kakhulu ekusebenziseni ixhala lokwenza umsebenzi nokoyika umgwebo. Ugqirha unokukufundisa ubuchule obukhethekileyo obufana nokubuyisela ingqondo, ukucinga, ukumisa, kunye nokuphelisa ukuphazamiseka. Amayeza amaninzi anikela ixesha elifutshane, iinjongo eziqwalaselwe kwisiganeko esithile esifana nokuva.

Amaqela Axhasa Oontanga

Unxibelelwano lwe-intanethi kunye namaqela abantu abajongene neenkqubo ezifanayo zolawulo (umz., ubugcisa bokulungisa iibhodi, ukuva iziphene, ukushukuma kwemida yokufuduka). Ukuva indlela abanye abanokumelana ngayo neemvakalelo zakho baze bakunike iingcamango ezintsha. Jonga amaqela ajongene neliso elilungeleleneyo neliso elizinzileyo, hayi nje ukukhupha iziyingingqi.

Ubuchule Bokuphumla Obunokusetyenziswa Ngaphambi Naxa Uva Indlebe

Ubuchule bokuphumla abungobokufumana usuku lokuva. Ukuqhelisela rhoqo kwiiveki ezingaphambili kwakha umkhwa ingqondo yakho ekwaziyo ukuwufikelela phantsi koxinzelelo. Ngezantsi ziindlela zophando ezibuya umva. Zizame zonke uze ukhethe ezimbini okanye ezintathu ezisebenza kakuhle kuwe.

Iphefumla ngokunzulu (indlela eyi-4-7-8)

Ukuphefumla okunzulu kwenza imithambo-luvo enovelwano, etsalela phantsi kulwa-okanye kutsalo olulula. Ubuchule obu-4-7-8 busebenza kakhulu:

  1. Gquma uthe cwaka empumlweni kane.
  2. Yibambe imizuzwana esi-7 umoya wakho.
  3. Gquma ungene emlonyeni kangangemizuzwana esi - 8, usenza isandi esithambileyo.
  4. Phinda 4 ukuya kwimijikelo esi-8.

Oku ukwenza kwinqwelo - mafutha ngaphambi kokuba ungene kwisakhiwo, kwigumbi lokulinda, okanye kwanasesithebeni sokuva ukuba uziva uxhalabile. Akukho mntu uya kuphawula ukuba uphefumla ngokungafaniyo.

Ukuyekethisa Kwemisipha

Hlala kwisitulo esitofotofo. Ukuqala ngenyawo, ukushukuma kweqela ngalinye lezihlunu imizuzu emihlanu, emva koko ukhuphe ngokupheleleyo. Yiya phezulu: amathole, amathanga, isisu, isifuba, izandla, izandla, amagxa, intamo, nobuso. Phawula umahluko phakathi kokuxinezeleka nokuzihlaziya. Oku kunciphisa ukuxinezeleka emzimbeni kwaye kukwenza ungayicingi iingcinga zakho.

Ukubona Nakokuhlolisisa Ingqondo

Vala amehlo akho uze ucinge ukuba uva kakuhle. Zibone uhamba ngethemba, uhlala phantsi, uphendula imibuzo ngokuzolileyo, kwaye uphendula kwiingxaki ngokuzingela. Khawucinge ukuba igosa elivayo liphakamisa isandi okanye libuza imibuzo elandelayo oya kuyenza ngokulula. Dibanisa iinkcukacha zezivamvo: imvakalelo yesitulo, ukukhanya kwigumbi, isandi selizwi lakho. Phinda le mbonakalo yonke imihla. Ilawula ingqondo yakho ukwenza ngokungathi iqhelekile kwaye ikhuselekile.

Ukulungiselela okucwangcisiweyo, zama umboniso othe gqolo-gqabayo . Fumana ikhasethi elifutshane lesandi lendawo ezolileyo (unxweme, ihlathi, umsinga wentaba). Yisebenzise phambi komandlalo okanye ngexesha lokhefu ekulungiselelweni. Isikhokelo sobuGcisa sokukhokela umfanekiso [[[FLT: 3]] inikeza ushwankathelo olulungileyo lwendlela yokuyila iskripti sakho.

Ukuba Nengqondo Nokugxila

Ukuqonda kuthetha ukunikela ingqalelo kumzuzu wangoku ngaphandle komgwebo. Xa ixhala likutsalela kwiintlekele zexesha elizayo, ukubekwa phantsi kubuyisela kuwe. Zama ubuchule obungu-4-3-2-1]:

  • Phawula izinto ezi - 5 onokuzibona.
  • Phawula izinto ezine onokuzichukumisa.
  • Phawula izinto ezi - 3 onokuziva.
  • Phawula izinto ezi - 2 onokuzinukisa.
  • Phawula into yokuqala onokuyingcamla.

Oku ukwenza ngokuzolileyo, kukwenza ungayixhalabisi into engekho ngqiqweni, kukwenze uphole.

Ukusebenza Ngomzimba Ukuze Kupheliswe Iincindi Zencindi Ezixinezelekileyo

Ukwenza umthambo yenye yezona zinto zinamandla ezinciphisa uxinezeleko. Kwanemizuzu engama-20 yokuhamba ngokukhawuleza, ukubaleka, okanye iyoga ingenza i-endorphin ithobe i-cortisol kwaye ifake iscence. Kwientsuku ezikhokelela ekuvinyweni, zama ukugcina ucwangciso lwakho oluqhelekileyo. Ngentsasa yokuva, ukuhamba kancinci okanye ukolula kakuhle kungakukhulula ukudinwa. Kuphephe ukusebenza ngamandla okukudinisayo.

Imini Yangaphambi Kokuviwa

Eli asiloxesha loxinzeleleko lokugqibela. Endaweni yoko, qwalasela kwimisebenzi yokubuyisela kunye neyokugqibela.

Yenza Ubuchule Bokwenza Izinto

  • Qinisekisa ixesha, indawo, kunye nenombolo yegumbi.
  • Khangela iindlela zokumisa okanye zokuhambisa. Ceba ukufika malunga nemizuzu engama-30 ngaphambi kwexesha.
  • Indlela onxiba ngayo ikwenza uzithembe.
  • Phakamisa ingxowa yakho ngobusuku obungaphambili: ibhakethe, imibhalo yamaxwebhu, ibhotile yamanzi, umcebisi wefowuni, ukutya okuncinane, nawaphi na amayeza owanikiweyo nezicubu.

Ukuphumla Nokutya

Kuphephe icaffeine notywala emva kwemini. Icaffeine ingenza unxunguphalo luphazamiseke kwaye intlonipho iphazamisa ubuthongo beREM kwaye isenokukushiya ulele. Yitya isidlo esilungeleleneyo neprotini, imifuno, nemifuno, kunye nezixhobo ezintsonkothileyo. Nxuluma amanzi amaninzi. Ukuba ungakwazi ukulala, zama ibhate eshushu, iti epholileyo (ikhare), okanye umatshini wengxolo omhlophe. Ukuba ingqondo yakho ibala, bhala phantsi nayiphi na inkxaki engapheliyo.

Lungelelanisa Ukuzixakekisa Ngenkcazelo

Zisuse izinto zakho zokutyala ngokuhlwa. Ungawafundi ngokugqithisileyo amaxwebhu. Endaweni yoko, jonga umboniso okhanyayo, phulaphula umculo, okanye utsale umnxeba kumhlobo wakho oxhasayo. Ubuchopho bakho bufuna ixesha eliphantsi ukuze buqinise oko ukufundileyo nokuzola. Kholosa ngamalungiselelo owasele uwenzile.

Ukusa Kwendlebe

Ucwangciso lwakho lwakusasa luza kukunceda ulungele usuku.

Yitya Isitya Esityileyo

Khetha ukutya okunika amandla aneleyo: iotmeal eneziqhamo, amaqanda anesitya sokuthoba isonka, iyogurt ngemote. Kuphephe ukutya okuziinkozo okanye iicanders ezinika iswekile ezinokubangela ukuba iswekile ingasebenzi egazini ize ibangele ukuphazanyiswa ngamandla.

Nciphisa ujikelezo

Yithi cwaka ifowuni yakho. Kuphephe ukukhangela iindaba okanye i-media. Ukuba uphulaphula umculo, khetha ukuzolisa izixhobo zokudlala okanye isandi sendalo. Kuphephe ukukhupha iadrenaline-mpum okanye umculo onomsindo.

Ukufika Kusemsinya Yaye Uyicikida Imekobume

Ngena kwisakhiwo malunga nemizuzu engama-30 ngaphambili. Sebenzisa indlu yangasese, fumana igumbi lokuphulaphula, uze uhlale kwindawo yokulinda. Qwalasela ucwangciso oluthi ``Uza kuhlala phi'? Kukho amanzi? Ingaba igumbi lifudumele okanye liyabanda? Ukwazi ezinkcukacha zincinane kuyanciphisa ukungaqiniseki. Ukuba kuyenzeka, zizise kumncedi wegosa elivayo okanye unobhalane. Ubuso obunobuhlobo bungadambisa uxinezeleko.

Sebenzisa Umthambo Okhawulezayo

Phambi kokuba ungene egumbini, thatha umzuzu omnye kubugcisa obungu 5-4-3-2-1 okanye imijikelezo embalwa yokuphefumla oku-4-7-8. Zikhumbuze: “Ndilungiselele ngokucokisekileyo. Ndikulungele ukwabelana ngebali lam ngokucacileyo. Injongo yam kukunxibelelana, hayi ukufezeka.”

Ebudeni Betyala: Ukuzola Xa Ucinezelekile

Xa uqala ukuva, ufanele uphulaphule ngenyameko uze uphendule ngokunyanisekileyo.

Ulwimi lomzimba nelizwi

Hlala nkqo kodwa ungajiki. Beka izandla zakho etafileni okanye ethangeni lakho. Kuphephe ukuwela iingalo zakho okanye ukubetha iinyawo. Thetha ngesantya esiphakathi; intetho yezolo idla ngokungxama. Ukuba uvingca ukhwankqiswa lilizwi lakho, yima, khawuphefumle kancinci, uqhubeke. Kumkeleke ngokugqibeleleyo ukuthi, “Ndingakuthatha nje ixesha ukucinga.” Umphathi wendlebe uya kuhlonela oko.

Ukusingatha Imibuzo Enzima

Ukuba awuwuqondi umbuzo, buza ukuba ufuna ingcaciso. “Ungacela ukuphinda uchaze loo nto?” sisicelo esifanelekileyo. Ukuba awuyazi impendulo, yithi ngokunyaniseka. “Andinayo le nkcazelo ngeli xesha, kodwa ndingayinika emva kokuba kuyimfuneko." Ndingaze ndibe ngqongqo. “Andikhumbuli” okanye“ Andiqinisekanga” kungcono kakhulu kunokuthetha into enokuthi ide ilahle isidima sakho.

Xa Kuphakama Ixhala

Ukuba uva iliza lovalo --impompoza intliziyo, ukuphefumla okunganzulwanga, isiyezi-'i-'i-injini''. Ncinezela ubhontsi wakho kunye nomnwe wangaphambili ngokuqhiphukileyo. Gxinisela kwimvakalelo. Thatha impefuthelo. Ungabuza ukuphuma phandle kancinci. “Ngaba ndingaphulwa kancinci?”

Emva Kokuchotshelwa Kwetyala: Ukulawula Ixesha Lokulinda

Ukuva kuphelile, kodwa uxinezeleko alupheli ngoko nangoko. Izigqibo zingathatha iintsuku, iiveki okanye iinyanga. Eli xesha linokuba lixhalabisa kakhulu kuba awunako ukulawula.

I-Iace yesiqu sayo

Emva kokuba uphumile kwisakhiwo, yenza into entle. Yiya uhambe, tya ukutya okunandiphekileyo, fowunela umhlobo, okanye yenza umsetyenzana wokuzonwabisa. Musa ukuphinda uthathe yonke iinkcukacha ngokugqithisileyo. Kuqhelekile ukuzibuza ukuba “Ngaba ndithe X?” kodwa ukuthumba okungapheliyo akuncedi nganto. Bhala phantsi naziphi na amanqaku ngokuva xa kungekaphumi, uze ubeke kude le fayile.

Cwangcisa umhla wesigqibo

Buza igosa elivayo okanye umabhalane wendawo eqikelelweyo yesigqibo. Yiphawule kwikhalenda yakho. Okwangoku, kuphephe ukukhangela iposi okanye i-imeyili yakho rhoqo ngeyure. Cwangcisa ukukhangela kanye ngeveki, okanye cela igqwetha lakho ukuba likuzise. Ukukhulula kwisiphumo kunciphisa ixhala elinganyangekiyo.

Thetha Nogqirha Ukuba Uyafuneka

Ukuba ixhala lakho liyaqhubeka ngaphezu kweeveki ezimbalwa emva kokuvalwa, ingakumbi ukuba lichaphazela ukulala okanye umsebenzi wemihla ngemihla, qwalasela ukuthetha nomcebisi. Ixesha emva kwesiganeko esibalulekileyo linokuba xa ulibaziseko lwendawo yoxinzelelo. IKhokelo yeAmerican Psychological Association ekulawuleni inkxalabo [ inika ubuchule obungakumbi bokuhlangabezana nexesha elide.

Iindlela zexesha elide zokubuyisela

Ukuphulaphula intetho yesebe sisiganeko esinye. ukulungele ukunyamezela akuyi kukunceda nje kuphela ekuphulaphuleni kodwa kuya kukunceda ulungele iingxaki zexesha elizayo.

Hlakulela Ukuhlala Ucinga

Kwanemizuzu emi-5 yokucamngca yonke imihla isenokunciphisa ixhala.

Hlaziya Ulwalamano Lwakho Nokungaqiniseki

Uninzi lwethu lukholelwa ukuba ukuba sixhalabile ngokwaneleyo, siyakwazi ukulawula iziphumo. Sisiso inkohliso. Siqhelise ukunyamezela ukungaqiniseki ngokuzibuza: “Yintoni endiyilawulayo? Yintoni engekhoyo?" Nje amandla akho kuphela kwinto ongayiphembelela -- ukulungiselela kwakho, iimpendulo zakho, ukuzicingela kwakho. Makhe uhambe kweminye.

Ligcine Inkalipho Yakho

Enoba iziphumo zintle okanye akunjalo, ukuva ityala lomphathi kufuna inkalipho, ujamelana nemeko enzima ngokuthembeka, oko kuphumelela ngokwako. Yazi ukuba unamandla yaye uyakwazi ukunyamezela.

Ngokudibanisa ulungiselelo olucokisekileyo, inkqubo yenkxaso eqinileyo, iindlela zokuphumla ezivunyiweyo, kunye nembono yovelwano ngawe ngokwakho, ungalulawula uxinezeleko kunye nexhala ngaphambi kokuba uviwe, ngexesha nasemva kokuchongwa kwakho. Awuwedwa kula mava, kwaye unezixhobo ezininzi kunokuba ucinga ukujamelana nazo ngentembelo.

[[FLT: 0] IDisclaimer: Eli nqaku linikela ukhokelo jikelele kwaye alisithathi nxaxheba kwicebiso lonyango lwempilo yezomthetho okanye yengqondo. Khangelana negqwetha kwimeko yakho ethile engokwasemthethweni kunye nengcali yezonyango enemvume yokuzixhalabisa ngokuqhubekayo.