Ukuqonda uxinzelelo kwiPsychology: Iimpawu kunye neempembelelo

Kuninzi ekufuneka kugxininiswe kuko kweli hlabathi lanamhlanje lihamba ngokukhawuleza. Ukusuka kwiingcinezelo zomsebenzi kunye noqhagamshelwano oluqhubekayo lwedijithali ekulawuleni ubudlelwane bomntu kunye nokulindela uluntu, imithombo yoxinzelelo ibonakala ikhula rhoqo.

Uxinezeleko sele luyinto exhaphakileyo, edla ngokuxoxwa kodwa akufane kuqondwe ngokupheleleyo. Ke, yintoni uxinzelelo kwipsychology? Ziziphi iimpawu zayo kunye nendlela yokujongana nayo ngokufanelekileyo?

Uluhlu Yemixholo

Yintoni Uxinzelelo kwiPsychology?
Iimpembelelo Zoxinzelelo
Iimpawu zokuchonga uxinzelelo kwangethuba
Indlela yokulawula ngokufanelekileyo uxinzelelo?

Yintoni Uxinzelelo kwiPsychology?

Kwipsychology, uxinzelelo luchazwa njengempendulo yomzimba kuyo nayiphi na imfuno okanye umngeni ophazamisa ukulingana okuqhelekileyo komntu okanye imeko yokulinganisa. Eyona nto ibalulekileyo yindlela ingqondo kunye nomzimba osabela ngayo kuyo nayiphi na imfuno, hayi nje izehlo ezingalunganga ezinje ngokwenzakala okanye intlekele, kodwa kunye neenguqu ezintle ezifana nokunyuselwa okanye ubudlelwane obutsha.

Uxinzelelo lubandakanya intsebenziswano entsonkothileyo phakathi kwengqondo nomzimba. Xa ujongene nemeko engumngeni, umzimba ukhupha iihomoni zoxinzelelo ezifana neadrenaline kunye necortisol. Le mpendulo inyusa izinga lokubetha kwentliziyo, inyusa uxinzelelo lwegazi, kwaye yonyusa amandla. Nangona oku kunokuba luncedo kwixesha elifutshane, ukunceda ukujongana neemeko ezinokusongela, uxinzelelo olungapheliyo lunokukhokelela kwimibandela ebalulekileyo yempilo.

*Ukujongana noxinzelelo kuthetha ukufumana indlela yokuhlalisana, kungekhona ukuyiphelisa ngokupheleleyo.*

Uxinzelelo kwipsychology ngokuqhelekileyo lwahlulwa lube ziindidi ezimbini:

Eustress: 'Uxinzelelo olulungileyo', uhlobo loxinzelelo olukhuthaza kwaye lugxininise amandla, njengolonwabo phambi kwesiganeko esikhulu okanye uxinzelelo olukhokelela kwimveliso.
Uxinzelelo: 'Uxinzelelo olubi', uhlobo loxinzelelo olungapheliyo, olungapheliyo oluziva lukhulu kwaye lungalawuleki, olukhokelela ekudinweni, iingxaki zempilo, kunye nokwehla kokusebenza.

Ngokwengqondo, uxinzelelo lukwanxulunyaniswa nokuqonda. Indlela umntu ayijonga ngayo imeko ichaphazela kakhulu ukuba imeko iya kufunyanwa njengoxinzelelo. Ngoko ke, ukungenelela kwengqondo kudla ngokugxila ekutshintsheni iimbono kunye neempendulo kwiimeko ezinokuthi zibe noxinzelelo, kunye nokukhuthaza ukuphumla kunye nokuziphatha okunciphisa uxinzelelo.

Iimpembelelo Zoxinzelelo

Uxinzelelo lunzima. Xa isiba sisifo esinganyangekiyo, impembelelo yalo inokuba nzulu yaye ichaphazela iinkalo ezahlukahlukeneyo zobomi bomntu. Nazi ezinye iindawo eziphambili apho uxinzelelo lunokuba nempembelelo enkulu:

WeMpilo yeMpilo: Ukonyuka komngcipheko wesifo sentliziyo, uxinzelelo lwegazi, kunye nesifo seswekile. Uxinzelelo lunokubangela intloko ebuhlungu, ukuxinezeleka kwezihlunu okanye iintlungu, ukudinwa, kunye nokuphazamiseka kwesisu. Ngokuhamba kwexesha, kunokuwenza buthathaka amajoni omzimba, kwenze umzimba ube sesichengeni sosulelo kunye nezigulo.
Impilo Yengqondo: Uxinzelelo lwexesha elide lunegalelo elikhulu kwimiba yempilo yengqondo efana nexhala kunye nokudakumba.
Ukusebenza kwengqondog: Uxinzelelo lunokukhokelela kwiingxaki zokukhumbula, ukugxila, kunye nokwenza izigqibo. Kunokubangela ukuncipha kwemveliso kunye nokusebenza kakuhle emsebenzini okanye esikolweni kwaye kunokuphazamisa isigwebo kunye nobuchule bokwenza izigqibo.
Intlalontle ngokweemvakalelo: Amanqanaba aphezulu oxinzelelo anokubangela iimpawu zeemvakalelo ezifana nokucaphuka, ukukhungatheka, ukucaphuka, kunye nokuziva ukhululekile. Kunokukhokelela ekudinweni ngokweemvakalelo okanye ekubeni ndindisholo.
Ukutshintsha Kwendlela Yokuziphatha: Ukuxinezeleka kwengqondo kunokukhokelela ekutshintsheni ukuziphatha, njengokunyuka kokusetyenziswa kotywala, iziyobisi, okanye icuba, utshintsho kwindlela yokulala, kunye nokuphazamiseka kokutya (mhlawumbi ukugqithisa okanye ukungatyi ngokwaneleyo). Kusenokubangela ukurhoxa ekuhlaleni kunye nokunciphisa ukubandakanyeka kwimisebenzi ebiyonwabela ngaphambili.
ubudlelwane: Uxinzelelo lunokonakalisa ubudlelwane bomntu kunye nobungcali. Ingakhokelela kungquzulwano olwandisiweyo, ukunciphisa umgangatho wonxibelelwano, kunye nobunzima ekugcineni ubudlelwane obunempilo kunye nokuxhasana.
Ukusebenza komsebenzi: Emsebenzini, uxinzelelo lunokunciphisa ukukwazi ukugxila kunye nengqiqo yokuzibandakanya, ukunciphisa imveliso.
Iimpembelelo zexesha elide: Ngexesha elide, uxinzelelo olungapheliyo lunokuba negalelo kwiimeko zempilo ezinzulu ezifana ne-stroke, ukutyeba, kunye nesifo sengqondo, kwaye kunokuchaphazela kakhulu ixesha lokuphila.

Iimpawu zokuchonga uxinzelelo kwangethuba

Uxinzelelo lubonakala ngokwahlukileyo kwiimeko ezahlukeneyo. Iimpawu zayo zahluka kanye njengoonobangela bayo. Nangona kunjalo, kukho iimpawu ezininzi zokuxela okanye iimpawu eziphambili ekufuneka uzilumkele:

Iimpawu zomzimba

Iimpawu ezibonakalayo zoxinzelelo yimpendulo yomzimba kwizisongelo ezicingelwayo okanye iimfuno kwaye zinokwahluka kakhulu phakathi kwabantu. Eziqhelekileyo ziquka:

Intloko: Iintloko ezibuhlungu rhoqo okanye i-migraines.
Uxinzelelo lwemisipha okanye Intlungu: Ngokukodwa entanyeni, emagxeni, okanye ngasemva.
Ukukhathala: Ukuziva udiniwe kwaye udiniwe amaxesha amaninzi.
Ukuphazamiseka kokulala: Ubunzima bokuwa okanye ukuhlala ulele, okanye ukulala kakhulu.
Imiba Yesisu: Isisu esibuhlungu, isicaphucaphu, okanye utshintsho kumdla wokutya.
Ukugula rhoqo: Amajoni omzimba abuthathaka akhokelela kwingqele okanye ukosuleleka rhoqo.

Iimpawu ngokweemvakalelo

Iimpawu ezicacileyo zengqondo zoxinzelelo ziquka:

Ukucaphuka okanye ukucaphuka: Ukutshintsha kweemvakalelo ngokukhawuleza okanye ukuba nomsindo omfutshane.
Uziva utyhafile: Uluvo lokuba awukwazi ukumelana neemfuno zobomi bakho.
Ukuxhalaba okanye ukuxhalaba: Ukuzingisa nokuxhalaba.
Ukudakumba okanye ukungonwabi ngokubanzi: Ukuziva uphantsi, ukuphelelwa ngumdla ebomini.

Iimpawu zengqondo

Uxinzelelo olungapheliyo kwipsychology lukwakhokelela kuphazamiseko olwahlukeneyo lwengqondo. Iimpawu ziquka:

Unzima Ukugxininisa: Ukuzabalaza ukugxila kwaye uhlale emsebenzini.
Iingxaki zeNkumbulo: Ukulibala imisebenzi okanye idinga.
Ukuxhalabisa rhoqo: Ukungakwazi ukuyeka ukuzikhathaza ngezinto ezahlukahlukeneyo.
Negative Outlook: Ukucinga okungenathemba ngobomi nangekamva.

Iimpawu zokuziphatha kakuhle

Ukujamelana noxinezeleko kunokubangela iinguqulelo ezahlukahlukeneyo kwindlela ubani aziphethe ngayo. Iimpawu zoxinzelelo zinokuchongwa:

Utshintsho kuMdla: Ukutya kakhulu okanye kancinci kakhulu.
Ukubekel’ amangomso izinto nokuphepha iimbopheleleko: Ukulibazisa imisebenzi okanye uxanduva.
Ukusetyenziswa okongeziweyo kweSivuseleli: Ukuxhomekeka kwizinto ukuze uphumle.
Izimilo zeNgcali: Ukulunywa kwezikhonkwane, ukungqungqa, okanye ukunyathela.

Iimpawu zasemsebenzini

Uxinzelelo olunxulumene nomsebenzi luyanda kuluntu lwethu. Iimpawu eziqaphelekayo zoku zezi:

Ukuncipha kwemveliso: Ukungakwazi ukugqiba umsebenzi njengesiqhelo.
Ukwahlulwa: Ukunqongophala komdla okanye ukungazinzi emsebenzini.
Ukungquzulana nabalingane: Ukunyuka kweengxabano okanye iingxabano emsebenzini.
Ukungabikho emsebenzini: Ukuthatha iintsuku ezininzi emsebenzini ngenxa yemiba enxulumene noxinzelelo.

Indlela yokulawula ngokufanelekileyo uxinzelelo?

Ukulawula amanqanaba oxinzelelo kufuna indlela yobuqu ethe chatha. njengoko ukusebenza kweendlela zokunciphisa uxinzelelo kunokwahluka kakhulu kumntu nomntu. Into engqineka iluxinzelelo olunamandla komnye umntu inokuba nefuthe elincinane komnye. Ngaphezulu koko, iintlobo ezahlukeneyo zoxinzelelo zifuna iindlela ezifanelekileyo zokunyanga.

abantu abathetha uxinzelelo kwipsychology — *Unokumangaliswa ukuba incoko elula emsebenzini inokunceda njani ukukhusela ukuphuhliswa koxinzelelo.*

Nantsi indlela onokuthi ulungelelanise ngayo isicwangciso sakho sokulawula uxinzelelo ukuze ulungele iimfuno zakho ezizodwa:

Ziqonde Izinto Ezikubangela Uxinezeleko: Nika ingqalelo kwiimeko, abantu, okanye imisebenzi ephakamisa amanqanaba oxinzelelo lwakho. Oku kuqonda kuya kukunceda ulungelelanise izicwangciso zakho zokujongana nezi zibangela zithile. Ukuba ukufumanisa kulucelomngeni ukulawula uxinzelelo uwedwa, cinga ngokufuna uncedo kwingcali yezempilo yengqondo. Iseshoni yonyango ihlala ingqineka isebenza kakuhle.
Linge ngobuGcisa obahlukeneyo: Zama iintlobo ngeentlobo iindlela zokunciphisa uxinzeleloukubona ukuba zeziphi ezihambelana nawe. Oku kunokususela kwimisebenzi yomzimba efana nokubaleka okanye ukuqubha ukuya kwizenzo zengqondo ezifana nokucamngca okanye ukubhala ijenali. Emva kokuzama iindlela ezahlukeneyo zobuchule, zinike ixesha lokucinga ukuba zeziphi ozifumana zisebenza kakhulu. Qaphela indlela indlela nganye ekuchaphazela ngayo umoya wakho, amanqanaba amandla, kunye nokuphila kakuhle.
Dibanisa ubuChwepheshe kwiNkqubo yakho: Nje ukuba uchonge ezona ndlela zikusebenzela kakuhle, zidibanise kucwangciso lwakho lwemihla ngemihla okanye lweveki. Ukuhambelana ngundoqo ekulawuleni uxinzelelo ngokufanelekileyo.
Lungisa njengoko Kufuneka: Zilungiselele ukulungelelanisa iindlela zakho zokulawula uxinzelelo ekuhambeni kwexesha. Njengoko ubomi bakho buyatshintsha, ngokunjalo banokuba noxinzelelo kunye neendlela ozifunayo zokuhlangabezana nazo.
Ibhalansi ibalulekile: Isicwangciso sakho sokulawula uxinzelelo akufuneki uzive unzima okanye unzima. Ekuhambeni kwexesha, zama ukulinganisela okubandakanya ukukhululeka koxinzelelo kwindlela yakho yokuphila ngaphandle kokongeza kuxinzelelo lwakho.

UkuyiSonga!

Uxinzelelo luye lwaba ubhubhane wezempiloyenkulungwane yama-21, ngenxa yempembelelo yayo exhaphakileyo kwiinkalo ezahlukeneyo zobomi kunye nentlalontle. Amanqanaba oxinzelelo oluphezulu anxulunyaniswa nemicimbi emininzi yempilo yomzimba, efana nesifo sentliziyo, uxinzelelo lwegazi, kunye nobuthathaka bokusebenza komzimba. Impilo yengqondo ichaphazeleka ngokulinganayo, uxinezeleko lunegalelo eliphambili kwiimeko ezifana nokuxhalaba kunye nokudakumba.

Ukuqonda uxinzelelo kwipsychology kunye nezizathu zalo linyathelo lokuqala lokulawula ngokusebenzayo. Ukujongana 'nobhubhane woxinzelelo' ayiloxanduva lomntu ngamnye; kufuna umgudu odibeneyo. Oku kubandakanya ukudala iindawo ezixhasayo zomsebenzi, ukukhuthaza iingxoxo ezivulekileyo malunga nempilo yengqondo, kunye nokuphunyezwa kwemigaqo-nkqubo ekhuthaza ukulingana komsebenzi wobomi.