Kubonakala ngathi akukho nto inokunqanda uxinzelelo ukuba lungezi kuwe. Kodwa iindaba ezilungileyo zihlala zikhona indlela yokunceda ukunciphisa kunye nokunciphisa uxinzelelo.
Konke malunga iindlela zokulawula uxinzelelo. Ngaba kulula ukuyiphumeza okanye iyasebenza? Impendulo kukuba kufuneka uyifumane ngokwakho. Kodwa ungoyiki, nazi iingcebiso zokukunceda ukuba ulawule uxinzelelo lwakho ngokulula nangempumelelo. Akukaze kube kudala kakhulu ukuba uqale ukukhathalela impilo yakho yengqondo, ujongana noxinzelelo lwakho ngoku okanye awusoze.
Isiqulatho
Iingcebiso zokuthethana ngcono
Yenza abaphulaphuli bakho babandakanyeke
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Ingcamango yoLawulo loxinzelelo
Ngubani ongagxininisi? Ngubani obekwistress esikhulu. Ewe, uninzi lwethu lunjalo. Uxinezeleko luyazenzekela, sinokuluphepha. Yimpendulo eqhelekileyo kwiimeko ezinzima. Lithuku lokusinda eliye lafakwa kwi-DNA yethu kangangamawaka eminyaka. Imizimba yethu iye yavela ukuze isabele kuxinzelelo njengendlela yokusinda. Namhlanje, asilwi nalo njengoko babesenza ookhokho bethu, sifunda ukuba ngabahlobo balo.
Kwintetho ethi "Indlela yokwenza uxinzelelo kumhlobo", isazi ngengqondo uKelly McGonigal usibongoza ukuba silubone uxinezeleko njengento entle, ukuba uxinzelelo aluyi kuba lubi ngaphandle kokuba sikubone njengento embi. Uphononongo lubonisa ukuba asikwazi ukucinga ngoxinzelelo ngendlela eyahlukileyo, umzimba wethu nengqondo inokusabela ngokwahlukileyo kulo.
Ukubaluleka koLawulo loxinzelelo
Ukubaluleka kokulawulwa koxinzelelo akunakugqithiswa, ngakumbi kuluntu lwethu lwangoku olukhawulezayo kunye noxinzelelo oluphezulu. Ukulawula ngokufanelekileyo uxinzelelo kunokuba neenzuzo ezinzulu:
- UkuLondolozwa kweMpilo: Uxinzelelo olungapheliyo lunokukhokelela kwiingxaki zempilo ezimandundu, kubandakanya nesifo sentliziyo, uxinzelelo lwegazi, isifo seswekile, kunye nemiba yempilo yengqondo efana nexhala kunye nokudakumba. Ukulawula uxinzelelo olusebenzayo kubalulekile ukukhusela ezi meko kunye nokugcina impilo yonke.
- Umgangatho woBomi ophuculweyo: Ukulawula uxinzelelo ngokufanelekileyo kukhokelela ekuphuculeni isimo sengqondo, amanqanaba aphezulu amandla, kunye nokulala okungcono, konke oku negalelo kumgangatho ongcono wobomi. Xa uxinezeleko lulawuleka, iingxaki zobomi ziba lula, yaye izinto zemihla ngemihla ziba mnandi ngakumbi.
- Ukuphuculwa kweMveliso kunye nokuSebenza: Amanqanaba aphezulu oxinzelelo anokuphazamisa ukugxila, ukwenza izigqibo, kunye nemveliso. Ngokulawula uxinzelelo, abantu ngabanye banokuphucula ukugxila kwabo, ukuyila, kunye nokusebenza kakuhle, emsebenzini nakwiinzame zabo.
- Uzinzo ngokweemvakalelo: Uxinezeleko lunokubangela ukucaphuka, ukuxhalaba, nokutshintshatshintsha kweemvakalelo. Ukulawula uxinzelelo olusebenzayo kunceda ekugcineni ulungelelwaniso lweemvakalelo, ukukhuthaza ubudlelwane obunempilo, kunye nokukhuthaza umbono oqinisekileyo wobomi.
- UThintelo lokuTshiswa: Ngokukodwa kwimisebenzi ephezulu yeemfuno, ukulawula uxinzelelo lungundoqo ekuthinteleni ukudinwa - imeko yokudinwa ngokweemvakalelo, ngokomzimba nangokwengqondo okubangelwa kuxinzelelo olude.
Amanyathelo okukhetha iTeknikhi efanelekileyo yoLawulo loxinzelelo
Ukulawula uxinzelelo kunokuthatha iindlela ezininzi. Nantsi indlela yokukhetha ubuchule obufanelekileyo obukunceda ukuba ujongane ngcono noxinzelelo.
Chonga Izinto Ezikucinezelayo
Qala ngokuchaza eyona mithombo yoxinzelelo lwakho. Eli nyathelo lokuqala libalulekile njengoko linceda ekuchongeni oonobangela boxinzelelo lwakho, oluyimfuneko ekukhetheni ezona zicwangciso zolawulo zisebenzayo.
Jonga ixesha kunye nendawo oqhele ukuziva ucinezelekile kakhulu. Injalo emsebenzini ngexesha loxinzelelo oluphezulu? Okanye mhlawumbi ekhaya ngenxa yeembopheleleko zentsapho? Mhlawumbi ziimeko ezithile zentlalo okanye amaxhala emali abangela uxinzelelo lwakho.
Gcina ijenali yoxinzelelo iveki okanye ezimbini, uphawule izihlandlo, amaxesha, kunye neemeko xa uziva uxinezelekile. Lo mkhuba uya kukunika umfanekiso ocacileyo weepateni kunye neengqungquthela eziqhelekileyo kwiingcinezelo zakho, okwenza kube lula ukujongana nazo ngokuthe ngqo kunye neendlela ezijoliswe kuzo zokulawula uxinzelelo. Ukuqonda izinto ezibangela okuthile linyathelo lokuqala ekuphuhliseni isicwangciso somntu nesisebenzayo sokunciphisa nokulawula uxinzelelo lwakho.
Vavanya iNqanaba loxinzelelo kunye neMeko
Vavanya ubungakanani boxinzelelo lwakho. Amanqanaba ahlukeneyo oxinzelelo anokufuna iindlela ezahlukeneyo-umzekelo, ukuphefumla nzulu kunokwanela kuxinzelelo oluncinci, ngelixa uxinzelelo olumandla lunokufuna indibaniselwano yonyango kunye neendlela zokuphumla.
Kwakhona, cinga ukuba zeziphi iindlela zokuphumla ezikuchaphazelayo. Ngaba ukhetha ukwenza umthambo, ukucamngca okuthe cwaka, okanye ukubonakaliswa kobuchule? Ukhetho lwakho lobuqu, kunye nendlela yakho yemihla ngemihla kunye nendlela yokuphila, kuya kuba nefuthe lokuba zeziphi iindlela ezifanelekileyo nezizinzileyo kuwe.
Khetha iiTeknoloji ezihambelanayo kwaye uzame
Khetha iindlela zokulawula uxinzelelo ukuze uzame ngokusekelwe kwiimvavanyo zangaphambili. Kucetyiswa ukuba uzame iindlela ezahlukeneyo zokulawula uxinzelelo.
Nazi ezinye iindlela zobuchule ekufuneka ziqwalaselwe:
- Ukucamngca Ngokucamngca: Ziqhelise ukucamngca ngengqondo ukuze uhlale ukhoyo kwaye unciphise ukukhathazeka malunga nexesha elidlulileyo okanye elizayo. Oku kunokubandakanya ukucamngca okukhokelwayo, ukusebenzisa ii -apps okanye izixhobo ezikwi-intanethi, okanye ukuchitha ixesha suku ngalunye ugxile ekuphefumleni kwakho kwaye ube nokwazi iingcinga zakho ngaphandle kokugweba.
- Umthambo: Zibandakanye rhoqo mi sebenzi njengokuhamba, ukubaleka, ukukhwela ibhayisekile, ukuqubha, okanye nawuphi na umdlalo owuthandayo. Umthambo ukhulula i-endorphins, esebenza njengendalo yokuthomalalisa uxinzelelo. Nangona kunjalo, iintlobo ezithile zokuzilolonga zisenokungafanelanga wonke umntu. Kubalulekile ukuqwalasela imida yakho yomzimba kwaye udibane nomboneleli wezempilo ukuba kuyimfuneko.
- Yoga kunye neTai Chi: Ezi zenzo zidibanisa ukuma komzimba, ukuphefumla, kunye nokucamngca ukunciphisa uxinzelelo kunye nokuphucula ukuguquguquka kunye nokulinganisela. Zisebenza ngokukodwa kwabo bakhetha indlela ethambileyo yokusebenza komzimba.
- Iindlela ezinzulu zokuphefumla: Funda imithambo yokuphefumla nzulu, njengokuphefumla kwe-diaphragmatic okanye ubuchule be-4-7-8, obunokwenziwa naphi na kwaye busebenza kakuhle ekulawuleni uxinzelelo oluqatha.
- Inkqubela phambili yokuphumla kweMisipha: Obu buchule bubandakanya ukuqina kunye nokuphumza amaqela emisipha ahlukeneyo emzimbeni, nto leyo enceda ukukhulula uxinzelelo lomzimba kunye nokuthomalalisa ingqondo.
- IZakhono zoLawulo lwexesha: Ukuba uxinzelelo lwakho lunxulumene nokuziva ukhululekile okanye uphantsi koxinzelelo, ukuphucula izakhono zakho zokulawula ixesha kunokuba luncedo kakhulu. Oku kubandakanya ukufunda ukubeka phambili imisebenzi, ukubeka iinjongo ezinokwenzeka, kunye nokwahlula iiprojekthi ezinkulu zibe ngamanyathelo amancinci, alawulekayo.
- U kuhamba: Ukubhala ngeengcinga zakho kunye neemvakalelo zakho kunokuba yindlela yonyango yokujongana noxinzelelo. Ikuvumela ukuba ubonise kwaye usebenze iimvakalelo zakho, ezikhokelela ekucaciseni nasekunciphiseni uxinzelelo.
- UbuGcisa bokuBumba: Ukuzibandakanya kwimisebenzi yokuyila efana nokupeyinta, ukuzoba, umculo, okanye ukwenza umsebenzi wobugcisa kunokuba yindlela yokuphumla nezalisekisayo yokulawula uxinzelelo.
- Inkxaso yeNtlalo: Yabelana nabahlobo, usapho, okanye amaqela enkxaso ukwabelana ngeemvakalelo namava akho. Ngamanye amaxesha, ukuthetha nje ngento otyhubela kuyo kunokuba luncedo olukhulu.
- Uncedo loLwazi: Ukuba uxinzelelo lwakho luziva lungenakulawuleka, cinga ngokufuna uncedo kwingcali okanye umcebisi onokunika iindlela zomntu kunye nenkxaso.
Vavanya Ukusebenza
Nje ukuba uzame iindlela ezimbalwa, hlola ukusebenza kwazo. Uziva njani ngexesha nasemva komsebenzi? Ngaba uxinzelelo lwakho lwehlile ngokuhamba kwexesha? Uziva njani umzimba wakho kwiiyure okanye kwiintsuku emva komsebenzi? Umzekelo, ngaba uye wafumana ukuncipha okuqhubekayo kweempawu zomzimba zoxinzelelo, njengentloko ebuhlungu okanye imiba yesisu?
Ngokuphendula le mibuzo, unokulinganisa iimpembelelo ezikhawulezileyo nezihlala zihleli zenkqubo nganye kumanqanaba oxinzelelo lwakho. Ukuba azinasiphumo esincinci, cinga ngokuzama enye indlela.
Yigcine Ingaguquguquki
Ukujongana noxinzelelo konke malunga nokuhambelana. Ukukhetha iindlela ezinokudityaniswa ngokwenyani kwindlela yakho yemihla ngemihla okanye yeveki kunokuphucula kakhulu ukusebenza kobuchule bokulawula uxinzelelo. Guqula ezi ziqhelo zibe yimikhwa. Beka amaxesha athile okulawula uxinzelelo kwaye uzame ukunamathela kuwo. Ukwenza kube mnandi, cwangcisa iseshoni yeqela okanye ujikelezise iindlela ezahlukeneyo.
Yiba bhetyebhetye kwaye uvule utshintsho
Okokugqibela, kubalulekile ukutshintsha kwaye uziqhelanise neemeko ezahlukeneyo. Ngokuhamba kwexesha, uxinzelelo lwakho kunye nendlela osabela ngayo kuxinzelelo lunokutshintsha. Oko kuthetha ukuba indlela yokulawula uxinzelelo oyisebenzisayo inokuphelelwa lixesha. Ukugcina amanqanaba oxinzelelo rhoqo, hlala uvavanya ukuba iindlela ozikhethileyo zingena njani ebomini bakho kwaye zisebenza kangakanani. Vula ukuzama iindlela ezintsha okanye uhlengahlengiso indlela yakho ukuze ihambelane neemfuno zakho ezikhulayo.
IItrakthi ezibalulekileyo
Uxinzelelo alucaluli, kwaye nabona banamandla phakathi kwethu banokuzifumana bezamana nalo. Ekugqibeleni, injongo ayikona nje ukulawula uxinzelelo, kodwa ukuphumelela naphezu kwayo, njengoko kukhankanyiwe ngasentla, yenza uxinzelelo kumhlobo wakho. Ndiyathemba ukuba eli nqaku liza kukufumana kakuhle, kwaye ngamana ungafumana amandla kunye nokomelela ukuze ukwazi ukulawula uxinzelelo kwaye uvule amandla akho okwenyani.
🌟 Ngaba ufuna impembelelo engakumbi? Ukuba ujonge iindlela ezisebenzisanayo nezibandakanyayo zokubamba iworkshop yobuchule bokulawula uxinzelelo okanye uqeqesho kwi-Intanethi? IAhaSlides inokuba sisixhobo esihle kakhulu sokukunceda wenze umsebenzi wobugcisa ngemizuzu nje. Nciphisa uxinzelelo lwakho ekusebenzeni kwimiboniso kunye nathi simahla!
Imibuzo ebuzwa qho
Ngowuphi umzekelo wesakhono sokulawula uxinzelelo?
Esona buchule siqhelekileyo nesilula sokulawula uxinzelelo kukulawula ukuphefumla nzulu. Ngokugxila kumphefumlo wakho kunye nokuthatha kancinci, ukuphefumla okunzulu, unokuzola inkqubo yakho ye-nervous kunye nokunciphisa uxinzelelo.
Zeziphi iindlela ezi-5 ezisebenzayo zokulawula uxinzelelo?
Iindlela ezintlanu ezisebenzayo zokulawula uxinzelelo ziquka ukuziqhelanisa nokukhumbula, ukwenza umthambo rhoqo, ukugcina ukutya okunempilo, ukulala ngokwaneleyo, kunye nokufuna inkxaso yentlalontle.
Ziziphi iindlela zokulawula uxinzelelo kunye neendlela?
Iindlela zokulawula uxinzelelo kunye neendlela zizicwangciso kunye nezenzo ezisetyenziselwa ukunciphisa kunye nokujongana noxinzelelo. Zibandakanya ingqondo, ukuphumla, imisebenzi yomzimba, ubuchule bokuziphatha kwengqondo, kunye nokufuna uncedo lobuchwephesha xa lufuneka.
Zeziphi ii-4 a's zolawulo loxinzelelo?
Kuphephe, Lunge, Lungisa okanye Yamkela
Ref: Helfguide | UTed uthetha
