Uxinzelelo ngamava endalo yonke, adla ngokuphenjelelwa zizo zombini iziganeko ezintle nezimbi, ukusukela kuxanduva lwemihla ngemihla ukuya kwiinguqu ezibalulekileyo zobomi. Kwihlabathi elihamba ngesantya esibuhlungu, uxinezeleko luye lwaxhaphaka ngakumbi.
Uxinzelelo olungalawulwayo lunokuchaphazela kakubi ubudlelwane bethu, ukusebenza komsebenzi, kunye nokwaneliseka kobomi. Kweli nqaku, siza kungena nzulu entliziyweni yalo mbandela. Fumanisa ukuba yintoni ulawulo loxinzelelo kunye nezona ndlela zilungileyo zokulawula uxinzelelo abantu abanokuthi bafunde ukutyhubela uxinzelelo ngempumelelo ngakumbi.
Isiqulatho
- Ukuqonda Uxinezeleko
- Yintoni Ulawulo Loxinzelelo?
- Iindlela ezi-5 ezilungileyo zokulawula uxinzelelo
- UkuyiSonga!
Ukuqonda Uxinezeleko
Uxinzelelo yimeko okanye ukuziva xa umntu ebona ukuba iimfuno zingaphezulu kobutyebi bomntu kunye nezentlalo anokuthi azihlanganise. Lukhuselo lwendalo lomzimba kumarhamncwa nakwingozi.
Uxinezeleko lunokubangelwa zizinto ezininzi, ezidla ngokuhluka kakhulu phakathi kwabantu. Izizathu eziqhelekileyo ziquka iingcinezelo ezinxulumene nomsebenzi ezifana namaxesha amisiweyo, ukulindela okuphezulu, okanye ukungakhuseleki komsebenzi; imingeni yobuqu efana namaxhala emali, imiba yobudlelwane, okanye iinkxalabo zempilo; kunye neemeko zokusingqongileyo, kubandakanywa utshintsho lwentlalo, ubuninzi betekhnoloji, kunye nokungaqiniseki kwehlabathi. Ngamnye kwaba bacinezeli banokuphazamisa ingqiqo yomntu ngamnye kunye nokuphila kakuhle, ukufuna ukulungelelaniswa kwaye kaninzi kunokugqithisa amandla abo okumelana nawo.
Xa uyekwa ungalawulwa, uxinezeleko lunokuba yinto engapheliyo. Uxinzelelo olungapheliyo lunokuba nefuthe elibi kwimpilo yomzimba, ekhokelela kwimiba efana noxinzelelo lwegazi, ubuthathaka bomzimba, kunye nomngcipheko wesifo senhliziyo. Ikwachaphazela kakhulu impilo yengqondo, igalelo kwiimeko ezifana noxinzelelo, uxinzelelo, kunye nokuphazamiseka kokulala.
Yintoni Ulawulo Loxinzelelo?
Ulawulo loxinzelelo lubhekisa kuluhlu olubanzi lweendlela kunye neendlela ezenzelwe ukunceda abantu ngabanye ukulawula kunye nokunciphisa amanqanaba abo oxinzelelo, ngaloo ndlela bephucula impilo yabo yonke. Ibandakanya ukuchonga imithombo yoxinzelelo, ukuphuhlisa iindlela zokujongana noxinzelelo ngokufanelekileyo, kunye nokwenza utshintsho lwendlela yokuphila ukunciphisa izinto ezibangela uxinzelelo.
Ulawulo olusebenzayo loxinzelelo lubandakanya ukudibanisa kwezicwangciso ezifana neendlela zokuphumla (njengokucamngca kunye nokuphefumla okunzulu), umsebenzi womzimba, ukulawula ixesha, ukucinga okulungileyo kunye nokufuna inkxaso yentlalontle, zonke ezijoliswe ekuphuculeni amandla omntu okujongana noxinzelelo olunempilo kunye nemveliso.
Iindlela ezi-5 ezilungileyo zokulawula uxinzelelo
Ukulawula uxinzelelo ngokufanelekileyo kubalulekile ukugcina impilo yomzimba kunye nengqondo. Isitshixo sokulawula uxinzelelo asikokuphelisa ngokupheleleyo uxinzelelo kodwa kukufunda indlela yokululawula nokunciphisa iziphumo zalo eziyingozi.
Nazi iindlela ezintlanu ezilungileyo ezinceda ukugcina uxinzelelo lujonge:
Chonga Ngokuchanekileyo oonobangela boxinzelelo
Ukuqinisekisa ngempumelelo oonobangela boxinzelelo kubalulekile ekulawuleni ngempumelelo. Nje ukuba uqonde ngokucacileyo oko kubangela uxinzelelo lwakho, unokuqalisa ukusebenza ekujonganeni nale miba ngokuthe ngqo okanye ufumane iindlela zokunciphisa impembelelo yazo ebomini bakho.
Ngokomzekelo, ukuba ufumanisa ukuba ixesha elibekiweyo elingenangqiqo emsebenzini liyingcinezelo enkulu, unokuxoxa nomphathi wakho malunga nokumisela amaxesha afikelelekayo. Kungenjalo, ukuba ubudlelwane bobuqu bunegalelo kuxinzelelo lwakho, ungacinga ngokucebisa okanye unxibelelwano oluvulelekileyo ukusombulula iingxabano.
Kwiimeko apho i-stressor ingaguquki lula, njengokugula okungapheliyo okanye izinto zangaphandle ezifana neemeko zoqoqosho, ugxininiso lunokutshintsha ekuphuhliseni ukunyamezela kunye nokunyamezela uxinzelelo.
Kubalulekile ukuvavanya rhoqo kwaye ulungelelanise izicwangciso zakho zokulawula uxinzelelo. Njengoko ubomi bakho buyatshintsha, ngokunjalo banokuba noxinzelelo kunye neendlela ozifunayo zokuhlangabezana nazo. Ukuguquguquka kwaye uvule utshintsho kunokukunceda uhlale uphezulu kolawulo lwakho loxinzelelo kwaye uqinisekise ukuba ubuchule bakho buhlala busebenza.
Ukuzivocavoca rhoqo
Ukuzibandakanya kumsebenzi womzimba yinto enamandla yokunciphisa uxinzelelo. Isebenza njengendawo enemveliso yokuchitha amandla kunye noxinzelelo olwakhiwe kuxinzelelo. Xa sinoxinzelelo, imizimba yethu ikwimo ephezulu yokuvuseleleka, kwaye umthambo ubonelela ngeendlela zokusebenzisa i-hormone yoxinzelelo olugqithisileyo, ukubuyisela imizimba yethu kunye neengqondo zethu kwindawo ezolileyo, ekhululekile ngakumbi.
Ukuzibhokoxa ngokwasemzimbeni akuncedi nje kuphela ekunciphiseni amanqanaba eencindi zamadlala emizimbeni yethu kodwa kukwakhuthaza nokuveliswa kweeendorphin, eziziphakamisa iimvakalelo zendalo. Ukongezelela, ukuthatha inxaxheba rhoqo kumsebenzi womzimba kunokuphucula impilo yonke yomzimba kunye nentlalontle, nto leyo inokunyusa ukomelela ngokuchasene nemiphumo yomzimba yoxinzelelo.
Ziqhelanise neNgqondo kunye neendlela zokuPhumla
Izenzo ezinjengokucamngca, i-yoga, kunye nokuzilolonga ngokuphefumla nzulu kunokunciphisa kakhulu amanqanaba oxinzelelo ngokudala imeko yokuphumla kunye ngqondweni, ebala impendulo yoxinzelelo lomzimba. Ezi ndlela zobuchule zijolise ekuthomalaliseni ingqondo kunye nokunciphisa imiphumo ye-physiological yoxinzelelo, njengezinga eliphezulu lentliziyo kunye nokwanda kwemveliso ye-cortisol.
Ukucamngca kukhuthaza imeko enzulu yokuqonda okuzolileyo, okubangela ukukhuselwa kwengqondo kuxinzelelo olukhawulezileyo kunye nokukhuthaza umoya woxolo. I-Yoga idibanisa ukuma komzimba kunye nokulawula ukuphefumla kunye nokucamngca, ukuphucula ukuguquguquka komzimba kunye nokomelela kwengqondo. Imithambo yokuphefumla nzulu, ngokuvuselela inkqubo ye-nervous parasympathetic, inceda ukucotha ukuphefumla kunye nesantya sentliziyo, ukuhambisa ibhalansi yomzimba ukusuka ekuvuseleleni uxinzelelo ukuya ekuphumleni.
Ezi zenzo aziboneleli kuphela ngokukhawuleza kwiimpawu zoxinzelelo kodwa, xa ziqhutyelwa rhoqo, zingakhokelela ekulawuleni uxinzelelo lwexesha elide kunye nokuphucula impilo yonke.
Phucula iZakhono zoLawulo lweXesha
Ukulawula ixesha lakho ngokufanelekileyo kunokunceda ukunciphisa uxinzelelo kakhulu. Ikuvumela ukuba uthathe ulawulo lwemisebenzi kunye noxanduva lwakho, kunokuba uzive usonganyelwe yiyo. Ulawulo lwexesha elilungileyo likuvumela ukuba ubeke phambili imisebenzi, usete imihla ebekiweyo yokwenyani, kwaye unike ixesha elifanelekileyo lomsebenzi ngamnye ngaphandle kokuzinikela kakhulu.
Le ndlela ilungelelanisiweyo yokusingatha imithwalo yemisebenzi kunye nokuzibophelela kunokuthintela ukuvakalelwa kukuba uhlala usemva okanye ungxamile, eyona nto inegalelo elikhulu kuxinzelelo. Ngokudala isicwangciso esicwangcisiweyo kwaye unamathele kuso, unokuqinisekisa indlela elungeleleneyo ngakumbi emsebenzini kunye nobomi bomntu, ukushiya indawo yokuphumla kunye nokuzinyamekela, okubalulekileyo ekunciphiseni uxinzelelo.
Ukongezelela, ulawulo lwexesha olusebenzayo luhlala lukhokelela ekuphuculweni kwemveliso kunye nokusebenza kakuhle, kukunika imvakalelo yokufezekiswa kunye nokulawula, kunceda ngakumbi ukunciphisa uxinzelelo.
Yenza Ukhetho Lwendlela Yokuphila Esempilweni
Ukugcina impilo esempilweni kubalulekile ekulawuleni uxinzelelo. Oku kuquka ukutya okunesondlo okunezondlo, ukwenza umthambo rhoqo, ukulala ngokwaneleyo, nokuphepha imikhwa eyingozi efana nokutshaya okanye ukusela utywala ngokugqithisileyo.
Ukutya okunesondlo kunika amandla kunye nezondlo eziyimfuneko ukuze umzimba usebenze ngokufanelekileyo, ngelixa ukuzivocavoca akuncedi kuphela ekunciphiseni ukuxinezeleka komzimba okwakhiwa luxinzelelo kodwa kukhupha i-endorphins, iziphuculi zemo yendalo. Ukulala ngokwaneleyo kubalulekile kwimisebenzi yokuqonda kunye nokulawulwa kweemvakalelo, zombini ezinokuthi zichaphazeleke kakhulu luxinzelelo.
Ukongezelela, ukubandakanyeka kwizinto ezithandwayo kunye nemisebenzi yentlalo, kunye nokuziqhelanisa nengqiqo kunye neendlela zokuphumla, yimiba ebalulekileyo yokuphila okunempilo eyenza ukunciphisa uxinzelelo. Ngokubeka phambili ezi zinto, abantu abanakho kuphela ukulawula uxinzelelo lwabo ngempumelelo kodwa baphucule impilo yabo yonke kunye nomgangatho wobomi.
UkuyiSonga!
Ukuqukumbela, ukulawula uxinzelelo sisixhobo esibalulekileyo kwihlabathi lethu lanamhlanje, elihamba ngokukhawuleza. Ayikokuphelisa uxinzelelo, kodwa kunoko ukufunda indlela yokulawula ngokufanelekileyo.
Siyathemba ukuba eli nqaku liye lacacisa ukuba yintoni ulawulo loxinzelelo kunye neendlela ezahlukeneyo eziphucula amandla okumelana noxinzelelo.
Ukubaluleka kokulawulwa koxinzelelo akunakugqithiswa; kubalulekile ukuze sigcine impilo yethu yomzimba kunye nempilo yengqondo yethu. Ekugqibeleni, ukuphuhlisa isicwangciso sokulawula uxinzelelo lomntu akusona nje isicwangciso sokujongana noxinzelelo lwemihla ngemihla, lutyalo-mali kubomi obonwabileyo, obuvelisayo kunye nokuzaliseka.
