Ukuqonda Ukucindezeleka Nokukhathazeka Ngaphambi Kwecala Elilawulayo

Ukulalela kwezisebenzi kungaba isenzakalo esithatha phezulu. Kungakhathaliseki ukuthi kuhilela ilayisense yochwepheshe, impikiswano, ukuphikisana okulawulayo, noma indaba yokuyala, umphumela ungaba nemiphumela ehlala njalo emsebenzini wakho, emalini, noma edumeleni. Kungokwemvelo ukuba uzizwe wesaba. Ukusabela komzimba wakho okucindezelayo kuklanyelwe ukukusiza ubhekane nezinselele, kodwa uma ukukhathazeka kukhungathekisa, kungalimaza ikhono lakho lokucabanga ngokucacile, ukukhuluma ngokukholisa, nokukhumbula amaqiniso abalulekile. Ukuqaphela lokhu kuyisinyathelo sokuqala sokuzilawula ngokuphumelelayo.

Ukucindezeleka nokukhathazeka akufani. [[FLT: 0] kungukusabela ekucindezelekeni kwangaphandle (njengokuzwa okuzayo ngokwako. Axiety umuzwa ophikelelayo wokukhathazeka noma ukwesaba okungahlala ngisho noma isingcindezelo singekho. Zombili lezi zimpawu zingakubonisa ngokoqobo: ukugijima kwenhliziyo, ukuphefumula okungajulile, imisipha eyomile, ukujuluka, ukujuluka, ukujuluka okuphazamisekile, noma ubunzima bokulala. Ngengqondo, ungase ube nemiqondo, ukukhohlwa, ukucasuka, noma umuzwa wokungaqondi kahle. Ukuqonda lezi zimpawu kukusiza ukuba ukhulume ngaphambi kokuba ukwenze.

Ukucwaninga kubonisa ukuthi amazinga asesilinganisweni okucindezeleka angathuthukisa ukugxilisa ingqondo nokusebenza. Umgomo awukho ukuqeda ukucindezeleka ngokuphelele − okungabangela ukuba kungabi nangqondo − kodwa ukukwenza kube yizinga elilawulekayo. Ngokufunda ukuqaphela izimpawu zakho zokucindezeleka, ungangenela ekuqaleni kwezindlela zokubhekana nazo. Gcina umagazini emasontweni aholela ekuboneni izimpawu: yiziphi izimo ezibangela ukukhathazeka kwakho? Usabela kanjani?

Okwenza Izindlebe Zezisebenzi Zicindezeleke Kangaka

Izici eziningana zenza ukuqulwa kwamacala okuqondisa kube okungajwayelekile. Ngokungafani nokuqulwa kwecala elivamile enkantolo, ukuqulwa kwamacala amaningi akukho emthethweni kodwa kusenobunzima obubalulekile. Kungenzeka ukuthi ubhekene neqembu lochwepheshe, isikhulu sokuzwa, noma umahluleli womthetho olawulayo. Imithetho yobufakazi nenqubo ingase ingajwayelekile. Isinqumo singaba nesinqumo, futhi izigxobo zingakuthinta ngokuqondile ukuphila kwakho noma amalungelo angokomthetho. Ngaphezu kwalokho, ungase uzizwe uhlukanisiwe cishe uma ungamelelwa. Ngisho noma ungameleli.

Ukwesaba okungaziwa kuyinto eyinhloko. Ukungazi ukuthi yimiphi imibuzo ezobuzwa, ukuthi isigaba sizosabela kanjani, noma lapho isinqumo sizokhishwa kungadala umuzwa wokungabi nalusizo. Yingakho ukulungiselela kungabangelwa nje ukuqoqa izincwadi − ukubuyisa komqondo wokulawula.

Amandla Okulungiselela Ngokuphelele

Ukulungiselela kuyindlela eyodwa ephumelela kakhulu yokuqeda ukukhathazeka. Uma wazi isimo sakho ngaphakathi nangaphandle, unciphisa ukungaqiniseki futhi wakhe ukuzethemba. Qala ekuqaleni (amasonto) noma izinyanga ngaphambi kokuba uzwe. Uma kungenzeka, yinqanyulele le nqubo ibe imisebenzi ekwazi ukuyenza ukuze uzizwe ukhungathekile.

Ukuqonda Inqubo Yezindlebe

Cela ikhophi yemithetho esebenzayo noma izinqubo. Izinhlangano eziningi zinyathelisa iziqondiso kuyi-inthanethi. Zazi ukuthi ukuzwa kuzoqoshwa, ukuthi ubufakazi buzonikezwa kanjani (umbhalo noma umlomo), ukuthi unganikeza obani ofakazi, nokuthi ungayifaka kanjani imibukiso. Ukuqonda uhlelo kususa izimangaliso. Uma unommeli, bacele ukuba bakuhambele kuzo zonke izinyathelo. Uma uhamba ngokwakho, cabangela ukuxhumana nenhlangano yosizo olusemthethweni [[[FLT: 0] ukuze uthole ulwazi olufushane lwalokho okumelwe ukukulindele.

Hlela Izinto Onazo Ezonaka

Dala isibophi esiphathekayo noma semivo faka ama-tab. Hlanganisa no:

  • Amakhophi azo zonke izincwadi ezidingekayo (amagama, izinhlamvu, izivumelwano, izakhiwo)
  • Uhlelo lwezenzakalo ezilandelana ngalo
  • Izingcaphuno eziyinhloko zezimiso noma zezimiso
  • Amazwi akho alotshiwe noma uhlaka lwamaphuzu ayinhloko
  • Amakhophi anoma ibuphi ubufakazi obusekelayo (amaphoto, ama - email, imibiko)
  • Ukwaziswa kokuxhumana kofakazi nakubaphathi
  • Incwajana nepeni lokubhala amaphuzu ngesikhathi sokuzwa

Ukuba nakho konke kunciphisa ukuphenya futhi kugcine ingqondo yakho izolile. Hlela i - jogar ngendlela olindele ukuyiveza ngayo.

Lungisa Ubufakazi Nezinkulumo Zakho

Bhala amaphuzu ayinhloko ofuna ukuwenza. Uma kunjalo, wafake ekhonweni eliyizinhlamvu noma emachashazini afana nesikhulumi. Akudingeki ukubamba ngekhanda umbhalo, kodwa kufanele ukwazi ukukhuluma ngokushelela ngaphandle kokufunda. Zijwayeze ngokuzwakalayo. Ziqophe futhi ulalele iphimbo, iphimbo, ukushaya, nokucacisa. Cela umngane omethembayo ukuba adlale indima njengesikhulu sezindlebe. Imibuzo engalindelekile ilula ukuyisebenzisa uma uphinda uyifunde.

Uyoyisingatha kanjani ngobuqotho le ndaba ngaphandle kokuyilulaza indlela oziphethe ngayo? Lungisa indlela yokuphendula ngokuzola nangeqiniso ngakunye okungase kube yinselele.

Funa Usizo Lochwepheshe

Uma unommeli, wencike kuwo kokubili isiqondiso esingokomthetho kanye nesiqinisekiso esingokomzwelo. Abameli abaningi banekhono lokudambisa izinzwa zekhasimende. Uma ungakwazi ukuveza, hlola [[FLT: 0] iziphetho zamaqembu azimeleyo [. Ezinye izinhlangano zokuqondisa zinikeza izingqungquthela zokuhlola kusengaphambili noma amathuba okulungisa. Ukungenela kulawo 88 banganciphisa ukungaqiniseki obhekene nakho.

Ukwakha Isimiso Sokusekela

Ukuzihlukanisa kunciphisa ukukhathazeka. Ukukhuluma nabanye abakuqondayo obhekene nakho kukwenza ube nolwazi olufanele futhi kunikeze iseluleko esisebenzayo. Isimiso sakho sokusekela singahlanganisa umkhaya, abangane, osebenza nabo, umeluleki, noma iqembu elisekelayo. Ngisho nomuntu olalela ngaphandle kokwahlulela angenza umehluko omkhulu.

Umkhaya Nabangane

Hlanganisa nabanye. Abathandekayo bangakukhuthaza, bakusize ngokunakekela izingane noma ngemisebenzi ukuze ulungiselele noma ube khona. Bacele ukuba bagweme “lokho okuthi uma” kukwenza ube novalo. Kunalokho, bacele bakuqinise futhi bakukhumbuze ngamandla akho.

Ukweluleka Ngochwepheshe

Uma ukukhathazeka kuphazamisa ukuphila kwakho kwansuku zonke — ukulala, ukulangazelela, ukugxilisa ingqondo . Kucatshangelwa ukukhuluma nodokotela. Ukwelapha nge-cog-behavior (CBT) kuphumelela kakhulu ekukhathazekeni kokwenza nokwesaba ukwahlulela. Udokotela angakufundisa izindlela ezikhethekile ezinjengokubuyisela ingqondo, ukucabanga, nokumisa, nokuhlela. Izazi eziningi zinikeza izikhawu ezimfushane, izikhawu ezisekelwe entweni ethile efana nesezwini.

Amaqembu Okusekela Ontanga

Kukhona i-intanethi e-operans namaqembu abantu ababhekene nezinqubo ezifanayo zokuphatha (umz., ukuhlinzwa kwamabhodi okukhubazeka, ukuzwa ukuthutha). Ukuzwa indlela abanye abakwazi ngayo ukukwazi ukuqondisa imizwa yakho futhi bakunike imibono emisha. Bheka amaqembu aqondiswe ngokusesilinganisweni nangokwekhambi, hhayi nje ukukhipha iziyingi.

Izindlela Zokuphumula Ezingokoqobo Zokuzisebenzisa Ngaphambi Kokuvala Nokuphakathi Nezindlebe

Amasu okuphumula awawona nje usuku lokuzwa. Ukuwenza njalo emasontweni angaphambili kwakha umkhuba ongatholakala ebuchosheni bakho ngaphansi kokucindezeleka. Ngezansi kunezindlela zokucwaninga eziningi ezibuya emuva. Zizame zonke futhi ukhethe ezimbili noma ezintathu ezisebenza kangcono kuwe.

Ukuphefumula ngokujulile (indlela ka-4-7-8)

Ukuphefumula okujule kushukumisa isimiso sezinzwa ezizwelayo, ezicindezela phansi ukusabela kokulwa noma kokukhanyisa. Inqubo engu-4-7-8 iphumelela kakhulu:

  1. Gquma uthule ikhala lakho imizuzwana emine.
  2. Yibambe imizuzwana engu - 7.
  3. Gcwalisa ngokuphelele emlonyeni imizuzwana engu - 8, uzwakale umsindo othambile we - whoosh.
  4. Phinda imijikelezo emine kuya kwengu - 8.

Yenza lokhu emotweni ngaphambi kokuba ungene esakhiweni, endlini yokulinda, noma ngisho nasesitafuleni sokuzwa uma uzwa ukukhathazeka kwakho kushayeka.

Ukuyekethisa Kwemisipha Okuqhubekayo

Hlala esihlalweni esithokomele. Kusukela ngezinyawo zakho, ucindezele umzimba ngamunye imizuzwana emihlanu, bese udedela ngokuphelele. Gxila phezulu: amathole, amathanga, isisu, isifuba, izandla, izingalo, amahlombe, intamo, nobuso.

Ukubona Nokuhlaziya Ingqondo

Vala amehlo akho ucabange ukuzwa kahle. Zibone uhamba ngokuqiniseka, uhlala phansi, uphendule imibuzo ngokuzolile, futhi uphendule ngezinkinga ngokuzishaya imoto. Ake ucabange isikhulu esizwayo siphakamisa imilomo noma sibuze imibuzo elula oyisebenzisayo. Faka imininingwane elula: umuzwa wesihlalo, ukukhanya ekamelweni, umsindo wezwi lakho siqu. Phinda lokhu kuveza amehlo nsuku zonke.

Ukuze uthole indlela ehlelwe kahle, zama umfanekiso oqondiswe kahle. Thola ukuqopha okufushane kokuthula kwesithombe (ibhishi, ihlathi, umfula wentaba). Sisebenzise ngaphambi kombhede noma phakathi nekhefu lokulungiselela. Isiqondiso seHealthrvard Health sokuqondisa umfanekiso [[ inikeza ukucaciswa okuhle kokuzenzela umbhalo wakho siqu.

Umqondo Nokugxilisa Ingqondo

Umqondo usho ukunaka isikhathi samanje ngaphandle kokwahlulela. Uma ukukhathazeka kukudonsela ezinhlekeleleni zesikhathi esizayo, ukucanda kukwenza ubuye. Zama indlela 5-4-3-2-1]:

  • Phawula izinto ezinhlanu ongazibona.
  • Phawula izinto ezine ongazithinta.
  • Phawula izinto ezintathu ongazizwa.
  • Phawula izinto ezimbili ongazihogela.
  • Phawula into eyodwa ongayizwa.

Kukwenza ungabi nandaba nezinto ezikukhathazayo kodwa uzizwe uzizwa ngendlela engokoqobo, okuzolisa i - amygdala.

Ukusebenza Okungokomzimba Ukuze Kuqede Amahormone Acindezelayo

Ukuvivinya umzimba kungenye yeziqeda okucindezeleka okukhulu. Ngisho nemizuzu engu-20 yokuhamba ngamandla, ukugijima, noma i-yoga inganciphisa i-cortisol futhi ifake i-endorphin. Ezinsukwini eziholela ezindlebeni, zama ukugcina isimiso sakho esivamile sokuzivivinya. Ekuseni kokuzwa, ukuhamba kafushane noma ukwelula okulula kungakukhulula ukucindezeleka. Gwema ukusebenza ngamandla okukukhathazayo.

Usuku Ngaphambi Kokuzwakala

Lesi akusona isikhathi sokuminyana okugcina. Kunalokho, gxila emisebenzini yokuvuselela kanye nezinto zokugcina.

Hlakulela Ukucabangela

  • Qinisekisa isikhathi, indawo, nenombolo yegumbi.
  • Bheka izinketho zokupaka noma zokuthutha. Hlela ukufika kusenemizuzu engu-30.
  • Izimpawu zokugqoka ezingochwepheshe ziyakuhlonipha futhi zikwenze uzethembe.
  • Pakisha isikhwama sakho ngobusuku obandulelayo: i - bhaketer, amakhophi ezincwadi, ibhodlela lamanzi, umlindi wocingo, ukudla okulula okuncane, noma iyiphi imithi egunyaziwe nezicubu.

Ukuphumula Nokudla

Gwema i-caffeine notshwala ngemva komini. i-caffeine ingandisa ukukhathazeka futhi iphazamise ukulala. Utshwala buphazamisa ukulala kwe-REM futhi bungakushiya unamatheli, ukudla ukudla okunomsoco namaprotheni, imifino, nemifino, kanye nezimbobo eziyinkimbinkimbi. Phuza amanzi amaningi. Uma unenkinga yokulala, zama ukugeza okufudumele, itiye elizolile (ikhambi), noma umshini womsindo omhlophe. Uma ingqondo yakho igijima, bhala phansi noma ikuphi ukukhathazeka okuqhubekayo ngeposi (h’all) que ay ozozithinta ngakho kusasa.

Nciphisa Ukugcwala Kokwaziswa

Lahla izinto zakho zokufaka isamba kusihlwa. Ungawafundi ngokukhulu ukudlula. Kunalokho, bukela umbukiso wezentengiselwano, lalela umculo, noma ushaye ucingo umngane osekelayo. Ubuchopho bakho budinga isikhathi sokuqinisa lokho okufundile nokuphumula.

Ukusa Kwezindlebe

Isimiso sakho sasekuseni sivula indlela yosuku futhi unikeze yonke into isikhathi esengeziwe.

Yidla Ikhefu Elimnandi

Khetha ukudla okunikeza amandla anele: iotmeal enezithelo, amaqanda agcwele i-grein, i - yogurt ngentongomane. Gwema ukudla okunoshukela noma amakhambi, okungabangela ushukela okhubazeka egazini futhi kube kubi nakakhulu.

Nciphisa Ukunyakaza Kwezimo

Uma ulalela umculo, khetha ukuzolisa izinsimbi zomculo noma imisindo yemvelo. Gwema ukushaya indlwabu noma umculo wentukuthelo.

Ukufika Ngokushesha Nokuhlola Indawo Ezungezile

Ngena esakhiweni okungenani imizuzu engu-30 ngaphambili. Sebenzisa indlu yangasese, thola indlu yokulalela, futhi uhlale endaweni yokulinda. Qaphela indawo − uzakuhlala kuphi? Kukhona amanzi? Ingabe leli gumbi lifudumele noma libanda? Ukwazi lemininingwane emincane kuyanciphisa ukungaqiniseki. Uma kungenzeka, zitshele kumsizi wesikhulu sezindlebe noma umabhalane. Ubuso obunobungane bungadambisa ukucindezeleka.

Sebenzisa Ukuvivinya Umzimba Okusheshayo

Ngaphambi kokuba ungene endlini, thatha umzuzu owodwa wendlela engu-5-4-3-2-1 noma imijikelezo embalwa ye-4-7-8 yokuphefumula. Zikhumbuze: “Ngilungiselele kahle. Ngikulungele ukuxoxa indaba yami ngokucacile. Umgomo wami ukuxoxa, hhayi ukuphelela.”

Phakathi Nokuqulwa Kwecala: Ukuhlala Uzolile Lapho Ucindezelwa

Lapho nje sekuqalile ukuzwa, kufanele ugxile ekulaleleni ngokucophelela nasekuphenduleni ngobuqotho.

Ulimi Lomzimba Nezwi

Hlala uqonde kodwa ungaqini. Beka izandla zakho etafuleni noma emathangeni akho. Gwema ukuwela izingalo noma ukushaya izinyawo. Khuluma ngejubane elilinganiselwe; izikhulumi ezithukuthelisayo zivame ukugijima. Uma uzwa izwi lakho liqhaqhazela, yima, uphefumule kancane, uqhubeke. Kuyinto eyamukelekayo ukuthi, “Ngifuna ukuthatha isikhashana nje ngicabange.” Isikhulu sezindlebe sizokuhlonipha lokho.

Ukusingatha Imibuzo Enzima

Uma ungawuqondi umbuzo, buza incazelo. “Ungacela ukukuphinda lokho?” Isicelo esisemthethweni. Uma ungayazi impendulo, yisho ngobuqotho. “Anginalo lolulwazi ngalesisikhathi, kodwa ngingalunikeza ngemva kokuzwa uma kudingeka.” “Angikukhumbuli” noma“ Angiqiniseki” kungcono kakhulu kunokusho okungakululaza ukwethenjwa kwakho.

Lapho Ukukhathazeka Kuphakama

Uma uzwa igagasi lovalo − linyakaza inhliziyo, ihefuzela, isiyezi , sebenzisa i-ankile engabonakali. Nciphisa isithupha nomnwe wakho uqine. Gxila entweni ezwakalayo. Faka umoya opholile, ojulile. Ungabuza futhi ukuphuma kafushane. “Ngingaphuka ikhefu elifushane?”

Ngemva Kokuqulwa Kwecala: Ukuqondisa Inkathi Yokulinda

Ukuzwa indlebe sekuphelile, kodwa ukucindezeleka kungase kungapheli ngokushesha. Izinqumo zingathatha izinsuku, amasonto, noma izinyanga. Lenkathi ingabangela ukukhathazeka ikakhulukazi ngoba awunakho ukulawula.

Ukuzihlela Uwedwa Ngokushesha

Ngemva kokuba uphume esakhiweni, yenza okuthile okunomusa. Hamba uhambe, udle ukudla okujabulisayo, ushaye ucingo umngane, noma wenze umsebenzi wokuzilibazisa. Ungaphinde uthathe yonke imininingwane ngokuzikhathaza. Kuyinto evamile ukuzibuza ukuthi “Angithi X?” kodwa ukushaya ithumbu okungapheli akusizi. Bhala phansi noma yimaphi amaphuzu ngokuzwa lapho kusanda kuthamba, bese ususa amafayela.

Misa isinqumo sosuku lwenyanga sihlole ngaphakathi

Buza isikhulu sezindlebe noma umabhalane we-line yesinqumo esilinganiselwayo. Yiphawule ekhalendeni lakho. Okwamanje, gwema ukuhlola iposi lakho noma i-imeyili njalo ngehora. Hlela ukuhlola kanye ngesonto, noma ucele ummeli wakho ukuba akutshele. Ukungafakeli emphumeleni kunciphisa ukukhathazeka okungapheli.

Khuluma Nochwepheshe Uma Kudingeka

Uma ukukhathazeka kwakho kuphikelela amasonto ambalwa ngemva kokuzwana, kodwa uma kuthinta ukulala noma ukusebenza kwansuku zonke, cabangela ukuxoxa nomeluleki. Inkathi yangemva kwesenzakalo esibalulekile kungaba lapho kuvele ukucindezeleka okuthatha isikhathi eside. INhlangano yaseMelika ye Psychological Association inikeza amasu engeziwe okubhekana nokukhathazeka [

Izinyathelo Ezithatha Isikhathi Eside Zokubuyisela Inkinga

Ukuqulwa kwecala kuyisenzakalo esisodwa. ukwakha ukuzimisela ngeke nje kuphela kusize ekulaleleni kodwa kuyokusiza nokuba ulungele izinselele zesikhathi esizayo.

Hlakulela Umkhuba Wokucabangela Njalo

Ngisho nokuzindla ngemizuzu emihlanu nsuku zonke kunganciphisa ukukhathazeka. Amasampula anjenge - Headspace noma i - Insight Timer anikeza izikhawu eziqondiswe kahle. Ngokuhamba kwesikhathi, uyokwazi kangcono ukuqaphela imicabango ekhathazayo ngaphandle kokuyiqeda.

Hlakulela Ubuhlobo Bakho Nokungaqiniseki

Abaningi bethu bakholelwa ukuthi uma sikhathazeka ngokwanele, singalawula umphumela. Lokho kuwukukhohlisa. Umkhuba wokubekezelela ukungaqiniseki ngokuzibuza: “Yini engiyilawulayo? Cha?” Gxila amandla akho kuphela kulokho ongakuthonya, ukulungiselela kwakho, ukusabela kwakho. Ake uhambe kokunye.

Khonza Isibindi Sakho

Kungakhathaliseki ukuthi umphumela uhle noma cha, ukubhekana nenkantolo ebusayo kudinga isibindi, ubhekene nesimo esinzima nobuqotho, lokho kungukunqoba ngokwakho. Yazi amandla akho nokuzimela kwakho. Njalo lapho ubhekene nenselele, wakha amakhono okusingatha okulandelayo.

Ngokuhlanganisa ukulungiselela okuphelele, isimiso esinamandla sokusekela, izindlela zokuphumula ezivunyiwe, nombono wozwela ngawe ngokwakho, ungalawula ukucindezeleka nokukhathazeka ngaphambi kokuthethwa kwecala lakho, nangemva kokuphatha kwakho.

I-Disclaimer: Lesi sihloko sinikeza isiqondiso esivamile futhi asithatheli isikhundla seseluleko sempilo engokomthetho noma engokwengqondo. Buza ummeli ngesimo sakho esingokomthetho esiqondile nomelaphi ogunyaziwe wokukhathazeka okuqhubekayo.