Kubonakala sengathi akukho okungavimba ingcindezi ukuthi ize kuwe. Kodwa izindaba ezinhle ukuthi kukhona njalo indlela yokusiza ukunciphisa nokukhulula ukucindezeleka.
Konke kumayelana amasu okulawula ukucindezeleka. Ingabe kulula ukuyisebenzisa noma iyasebenza? Impendulo iwukuthi udinga ukuyithola uwedwa. Kodwa ungesabi, nanka amathiphu angakusiza ukuthi ulawule ingcindezi kalula nangempumelelo. Akukephuzi kakhulu ukuqala ukunakekela impilo yakho yengqondo, ukubhekana nokushuba kwakho manje noma ungalokothi.
Okuqukethwe
Amathiphu Okuhlanganyela Okungcono
Yenza izethameli zakho zihlanganyele
Qala ingxoxo ezuzisayo, thola impendulo ewusizo futhi ufundise izethameli zakho. Bhalisa ukuze uthathe isifanekiso samahhala se-AhaSlides
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Umqondo Wokulawulwa Kwengcindezi
Ubani ongakaze acindezeleke? Obenestress esikhulu. Yebo, iningi lethu linjalo. Ukucindezeleka kuyazenzakalela, singakugwema. Kuyindlela evamile yokusabela ezimweni eziyinselele. Kungumqondo wokusinda oye wafakwa ngokuqinile ku-DNA yethu izinkulungwane zeminyaka. Imizimba yethu iye yavela ukuze isabele ekucindezelekeni njengendlela yokusinda. Namuhla asilwi nalo njengoba babekwenza okhokho bethu, sifunda ukuba ngabangane balo.
Enkulumweni ethi “Indlela yokwenza ingcindezi ibe umngane”, isazi sokusebenza kwengqondo uKelly McGonigal usinxusa ukuba sibone ukucindezeleka njengento enhle, ukuthi ukucindezeleka ngeke kube kubi ngaphandle uma sikubheka njengento embi. Ucwaningo lubonisa ukuthi uma singakwazi ukucabanga ngendlela ehlukile ngokucindezeleka, umzimba wethu nengqondo kungasabela kukho ngendlela ehlukile.
Ukubaluleka Kokulawulwa Kwengcindezi
Ukubaluleka kokulawulwa kokucindezeleka akukwazi ukweqiwa, ngisho nangokwengeziwe emphakathini wethu wamanje osheshayo nonengcindezi ephezulu. Ukuphatha kahle ingcindezi kungaba nezinzuzo ezijulile kulokhu:
- Ukulondolozwa Kwempilo: Ukucindezeleka okungamahlalakhona kungaholela ezinkingeni zempilo ezimbi kakhulu, okuhlanganisa nesifo senhliziyo, umfutho wegazi ophakeme, isifo sikashukela, nezinkinga zempilo yengqondo njengokukhathazeka nokudangala. Ukulawula ukucindezeleka okuphumelelayo kubalulekile ukuvimbela lezi zimo nokugcina impilo yonke.
- Ikhwalithi Yempilo Ethuthukisiwe: Ukulawula ingcindezi ngokuphumelelayo kuholela ekuthuthukisweni kwemizwa, amazinga aphezulu wamandla, nokulala okungcono, konke okunikela kukhwalithi engcono yokuphila. Lapho ukucindezeleka kulawuleka, izinselele zokuphila ziba lula ukulawuleka, futhi imisebenzi yansuku zonke iba mnandi kakhulu.
- Ukukhiqiza nokusebenza Okuthuthukisiwe: Amazinga aphezulu okucindezeleka angaphazamisa ukugxilisa ingqondo, ukwenza izinqumo, nokukhiqiza. Ngokulawula ingcindezi, abantu bangathuthukisa ukugxila kwabo, ubuhlakani babo, nokusebenza kahle, emsebenzini nasemizamweni yabo.
- Ukuqina Kwemizwelo: Ukucindezeleka kungabangela ukucasuka, ukukhathazeka, nokushintshashintsha kwemizwelo. Ukulawula ukucindezeleka okuphumelelayo kusiza ekugcineni ukulinganisela ngokomzwelo, ukukhuthaza ubudlelwano obunempilo, kanye nokuthuthukisa umbono oqondile ekuphileni.
- Ukuvimbela Ukushiswa: Ikakhulukazi emisebenzini edingeka kakhulu, ukulawula ukucindezeleka kuyisihluthulelo sokuvimbela ukutubeka - isimo sokukhathala ngokomzwelo, ngokomzimba nangokwengqondo okubangelwa ukucindezeleka isikhathi eside.
Izinyathelo Zokukhetha Indlela Efanelekile Yokulawula Ukucindezeleka
Ukulawula ukucindezeleka kungase kuthathe izindlela eziningi. Nansi indlela yokukhetha indlela efanele ekusiza ukuthi ukwazi ukuphatha kangcono ingcindezi.
Thola Okukugcizelelayo
Qala ngokukhomba imithombo ethile yengcindezi yakho. Lesi sinyathelo sokuqala sibalulekile njengoba sisiza ekuboneni izimbangela zokucindezeleka kwakho, okubalulekile ekukhetheni amasu okuphatha aphumelela kakhulu.
Qaphela ukuthi nini futhi kuphi lapho uzizwa ucindezeleke kakhulu. Ingabe kunjalo emsebenzini phakathi nezimo ezinomfutho ophakeme? Noma mhlawumbe ekhaya ngenxa yemithwalo yemfanelo yomkhaya? Mhlawumbe izimo ezithile zomphakathi noma izinkathazo zezimali ezikubangela ukucindezeleka.
Gcina ijenali yokucindezeleka isonto noma amabili, uphawule izikhathi, izikhathi, nezimo lapho uzizwa ucindezelekile. Lo mkhuba uzokunikeza isithombe esicacile samaphethini nezindikimba ezivamile kuma-stressors akho, okwenza kube lula ukubhekana nazo ngokuqondile ngamasu okulawula ukucindezeleka okuhlosiwe. Ukuqonda izimbangela ezithile kuyisinyathelo sokuqala sokwenza uhlelo lomuntu siqu nolusebenzayo lokunciphisa nokulawula ingcindezi yakho.
Hlola Izinga Nesimo Sakho Sokucindezeleka
Linganisa ukushuba kwengcindezi yakho. Amazinga ahlukene okucindezeleka angase adinge izindlela ezihlukene - isibonelo, ukuphefumula okujulile kungase kwanele ekucindezelekeni okuncane, kanti ukucindezeleka okukhulu kungase kudinge inhlanganisela yokwelapha kanye nezindlela zokuphumula.
Futhi, zindla ngokuthi iziphi izindlela zokuphumula ezihambisana nawe. Ingabe ukhetha ukuvivinya umzimba, ukuzindla okuthule, noma ukuveza ubuciko? Okuncamelayo komuntu siqu, kanye nenqubo yakho yansuku zonke nendlela yokuphila, kuzoba nomthelela wokuthi imaphi amasu afaneleka kakhulu futhi azinzile kuwe.
Khetha Amasu Avumelanayo bese Uzama
Khetha amasu okulawula ukucindezeleka ongawazama ngokusekelwe ekuhloleni kwangaphambilini. Kunconywa ukuthi uzame amasu ahlukahlukene okulawula ukucindezeleka.
Nawa amanye amasu okufanele uwacabangele:
- Ukuzindla Okucabangayo: Zijwayeze ukuzindla ngokucabangela ukuze uhlale ukhona futhi unciphise ukukhathazeka mayelana nesikhathi esedlule noma esizayo. Lokhu kungabandakanya ukuzindla okuqondisiwe, ukusebenzisa izinhlelo zokusebenza noma izinsiza eziku-inthanethi, noma ukuvele uchithe isikhathi usuku nosuku ugxile emoyeni wakho kanye nokwazi imicabango yakho ngaphandle kokwahlulela.
- Ukuvivinya Umzimba: Zibandakanye njalo imisebenzi yomzimba njengokuhamba, ukugijima, ukugibela ibhayisikili, ukubhukuda, nanoma yimuphi umdlalo owuthandayo. Ukuzivocavoca kukhipha ama-endorphin, asebenza njengezidambisi zemvelo zokucindezeleka. Nokho, izinhlobo ezithile zokuzivocavoca zingase zingafaneli wonke umuntu. Kubalulekile ukucabangela ukulinganiselwa kwakho ngokomzimba futhi uxhumane nomhlinzeki wezempilo uma kunesidingo.
- I-Yoga ne-Tai Chi: Le mikhuba ihlanganisa ukuma komzimba, ukuvivinya umzimba kokuphefumula, nokuzindla ukuze kuncishiswe ukucindezeleka futhi kuthuthukise ukuguquguquka nokulinganisela. Zisebenza kahle kakhulu kulabo abakhetha indlela emnene yokusebenza ngokomzimba.
- Amasu Okuphefumula Okujulile: Funda ukuzivocavoca okujulile kokuphefumula, okufana nokuphefumula kwe-diaphragmatic noma inqubo ye-4-7-8, engenziwa noma kuphi futhi ephumelelayo ekulawuleni ukucindezeleka okukhulu.
- Ukuthuthuka Kwemisipha Okuqhubekayo: Le nqubo ihilela ukuqinisa bese kuphumuza amaqembu emisipha ahlukene emzimbeni, okusiza ekukhipheni ukungezwani komzimba nokuthulisa ingqondo.
- Amakhono Okuphatha Isikhathi: Uma ukucindezeleka kwakho kuhlobene nokuzizwa ucindezelekile noma ungaphansi kwengcindezi, ukuthuthukisa amakhono akho okuphatha isikhathi kungaba yinzuzo kakhulu. Lokhu kuhlanganisa ukufunda ukubeka phambili imisebenzi, ukubeka imigomo engokoqobo, nokwephula amaphrojekthi amakhulu abe yizinyathelo ezincane, ezilawulekayo.
- I-Journaling: Ukubhala ngemicabango nemizwa yakho kungaba yindlela yokwelapha yokubhekana nengcindezi. Ikuvumela ukuthi uveze futhi ucubungule imizwa yakho, okuholela ekucaceni nasekukhululekeni kwengcindezi.
- Ubuciko bokubukwa: Ukuzibandakanya emisebenzini yokudala efana nokudweba, ukudweba, umculo, noma ukwenza umsebenzi wezandla kungaba indlela ephumuzayo nenelisayo yokulawula ingcindezi.
- Ukusekelwa Komphakathi: Xhumana nabangane, umndeni, noma amaqembu okusekela ukuze wabelane ngemizwa yakho nolwazi lwakho. Ngezinye izikhathi, ukukhuluma nje ngalokho obhekene nakho kungaba impumuzo enkulu.
- Usizo Lobungcweti: Uma ukucindezeleka kwakho kuzwakala kungenakulawuleka, cabanga ngokufuna usizo kumelaphi noma umeluleki ongakunikeza amasu omuntu siqu nokwesekwa.
Linganisa Ukuphumelela
Uma usuzame amasu ambalwa, hlola ukusebenza kwawo. Uzizwa kanjani ngesikhathi nangemva komsebenzi? Ingabe ukucindezeleka kwakho kwehlile ngokuhamba kwesikhathi? Umzimba wakho uzizwe kanjani emahoreni noma ezinsukwini ngemuva komsebenzi? Isibonelo, ingabe uye wabhekana nokuncipha okuqhubekayo kwezimpawu zomzimba zokucindezeleka, ezifana nekhanda elibuhlungu noma izinkinga zesisu?
Ngokuphendula le mibuzo, ungakwazi ukukala imithelela esheshayo nehlala njalo yesu ngalinye emazingeni akho okucindezeleka. Uma bengenawo umphumela omncane, cabanga ukuzama enye indlela.
Kugcine Kuvumelana
Ukubhekana nokucindezeleka kumayelana nokungaguquguquki. Ukukhetha amasu angahlanganiswa ngokoqobo esimisweni sakho sansuku zonke noma samasonto onke kungathuthukisa kakhulu ukusebenza kahle kwendlela yokulawula ukucindezeleka. Guqula le mikhuba ibe imikhuba. Beka izikhathi eziqondile zemisebenzi yakho yokulawula ukucindezeleka bese uzama ukunamathela kuzo. Ukuze ukwenze kujabulise, hlela iseshini yeqembu noma zungezisa amasu ahlukene.
Yiba Nezimo futhi Uvuleleke Ukuze Ushintshe
Okokugcina, kubalulekile ukushintsha nokuzivumelanisa nezimo ezihlukahlukene. Ngokuhamba kwesikhathi, izingcindezi zakho kanye nokusabela kwakho ekucindezelekeni kungase kushintshe. Lokho kusho ukuthi indlela yokulawula ingcindezi oyisebenzisayo ingaphelelwa yisikhathi ngokushesha. Ukuze uhlale ubheka amazinga okucindezeleka, hlola njalo ukuthi amasu owakhethile angena kahle kangakanani empilweni yakho nokuthi asebenza kahle kangakanani. Vuleleka ekuzameni izindlela ezintsha noma ukulungisa indlela yakho ukuze ihambisane kangcono nezidingo zakho ezithuthukayo.
Izitoreji Eziyinhloko
Ukucindezeleka akukhethi, futhi ngisho nabanamandla phakathi kwethu bangazithola bebhekene nakho. Ekugcineni, umgomo awukona nje ukuphatha ukucindezeleka, kodwa ukuphumelela naphezu kwakho, njengoba kushiwo ngenhla, yenza ukucindezeleka umngane wakho. Ngethemba ukuthi lesi sihloko sizokuthola kahle, futhi kwangathi ungathola amandla nokuqina ukuze ukwazi ukucindezela futhi uvule amandla akho eqiniso.
🌟 Ngabe ufuna ukukhuthazwa okwengeziwe? Uma ufuna izindlela ezisebenzisanayo nezihehayo zokubamba ishabhu yamasu okulawula ukucindezeleka noma ukuqeqeshwa ku-inthanethi? I-AhaSlides kungaba yithuluzi elihle kakhulu lokukusiza ukuthi udale umsebenzi wobuciko ngemizuzu nje. Yehlisa ingcindezi ekusebenzeni kwethu nezethulo mahhala!
imibuzo ejwayelekile ukubuzwa
Yisiphi isibonelo sekhono lokulawula ukucindezeleka?
Ikhono elivamile nelilula lokulawula ingcindezi ukulawula ukuphefumula okujulile. Ngokugxila ekuphefumuleni kwakho futhi uphefumule kancane, uphefumula ngokujulile, ungakwazi ukuthulisa isimiso sakho sezinzwa futhi unciphise ukucindezeleka.
Yiziphi izindlela ezi-5 ezisebenzayo zokulawula ingcindezi?
Izindlela ezinhlanu ezisebenzayo zokulawula ukucindezeleka zihlanganisa ukuzijwayeza ingqondo, ukuzivocavoca njalo, ukugcina ukudla okunempilo, ukulala ngokwanele, nokufuna ukusekelwa komphakathi.
Yiziphi izindlela nezindlela zokulawula ukucindezeleka?
Amasu nezindlela zokulawula ukucindezeleka amasu nezinqubo ezisetshenziselwa ukunciphisa kanye nokubhekana nokucindezeleka. Kuhlanganisa ukucabangela, ukuphumula, imisebenzi yomzimba, amasu okuziphatha kwengqondo, kanye nokufuna usizo lochwepheshe lapho kudingeka.
Yiziphi izinto ezi-4 zokulawula ukucindezeleka?
Gwema, Shintsha, Guqula noma Yamukela
Ref: I-Helfguide | Ted uyakhuluma
