Ukucindezeleka kuwukuhlangenwe nakho kwendawo yonke, ngokuvamile okubangelwa yizo zombili izehlakalo ezinhle nezingezinhle, kusukela kuzibopho zansuku zonke kuya ezinguqukweni ezibalulekile zempilo. Ezweni elihamba ngesivinini esibi, ukucindezeleka sekuvame kakhulu.
Ukucindezeleka okungalawulwa kungathinta kabi ubudlelwano bethu, ukusebenza komsebenzi, nokwaneliseka kwempilo. Kulesi sihloko, sizongena sijule enhliziyweni yalolu daba. Zitholele ukuthi kuyini ukuphathwa kwengcindezi kanye nezindlela ezingcono kakhulu zokulawula ingcindezi abantu abangazifunda ukubhekana nengcindezi ngempumelelo kakhudlwana.
Okuqukethwe
- Ukuqonda Ukucindezeleka
- Kuyini Ukulawula Ukucindezeleka?
- Izindlela Ezingcono Ezi-5 Zokulawula Ingcindezi
- Ukuyihlanganisa!
Ukuqonda Ukucindezeleka
Ingcindezi yisimo noma umuzwa ozwiwa lapho umuntu ebona ukuthi izimfuno zidlula izinsiza zomuntu siqu nezenhlalo umuntu angahlanganisa. Kuyisivikelo semvelo somzimba ezilwaneni ezizingelayo sengozini.
Ukucindezeleka kungabangelwa izinto eziningi, ngokuvamile ezihluka kakhulu kubantu ngabanye. Izimbangela ezivamile zihlanganisa izingcindezi ezihlobene nomsebenzi ezifana nezinsuku zokugcina eziqinile, okulindeleke kakhulu, noma ukungavikeleki emsebenzini; izinselele zomuntu siqu njengokukhathazeka kwezezimali, izindaba zobudlelwano, noma izinkinga zempilo; nezici zemvelo, okuhlanganisa izinguquko zomphakathi, ukugcwala ngokweqile kobuchwepheshe, nokungaqiniseki komhlaba wonke. Ngayinye yalezi zinto ezicindezelayo zingaphazamisa umuzwa womuntu wokulinganisela nempilo enhle, zifune ukuzivumelanisa nezimo futhi ngokuvamile zidlule ikhono lakhe alicabangayo lokubhekana nazo.
Uma kuyekwa kungalawuleki, ukucindezeleka kungaba okungapheli. Ukucindezeleka okungamahlalakhona kungaba nomthelela omkhulu empilweni engokomzimba, okuholela ezindabeni ezinjengomfutho wegazi ophakeme, ukungasebenzi kahle kwamasosha omzimba, kanye nokwanda kwengozi yesifo senhliziyo. Kuphinde kuthinte kakhulu impilo yengqondo, kube nomthelela ezimeni ezinjengokukhathazeka, ukucindezeleka, nokuphazamiseka kokulala.
Kuyini Ukulawula Ukucindezeleka?
Ukulawulwa kokucindezeleka kubhekisela ezinhlobonhlobo zamasu nezindlela eziklanyelwe ukusiza abantu ngabanye ukulawula nokunciphisa amazinga abo okucindezeleka, ngaleyo ndlela bathuthukise inhlalakahle yabo iyonke. Kuhlanganisa ukukhomba imithombo yokucindezeleka, ukuthuthukisa izindlela zokubhekana nokubhekana nokucindezeleka ngokuphumelelayo, nokwenza izinguquko zokuphila ukuze kuncishiswe izici ezibangela ukucindezeleka.
Ukulawula ukucindezeleka okuphumelelayo kuhilela inhlanganisela yamasu afana namasu okuphumula (njengokuzindla nokuphefumula okujulile), ukuvivinya umzimba, ukuphatha isikhathi, ukucabanga okuhle, nokufuna ukusekelwa komphakathi, konke okuhloselwe ukuthuthukisa ikhono lomuntu lokusingatha ukucindezeleka ngendlela enempilo futhi ephumelelayo.
Izindlela Ezingcono Ezi-5 Zokulawula Ingcindezi
Ukulawula ukucindezeleka ngempumelelo kubalulekile ekugcineni impilo engokomzimba neyengqondo. Isihluthulelo sokulawula ukucindezeleka akukona ukuqeda ngokuphelele ukucindezeleka kodwa ukufunda indlela yokuyilawula nokunciphisa imiphumela yako eyingozi.
Nazi izinqubo ezinhlanu ezihamba phambili ezisiza ukugcina ingcindezi:
Thola Ngokunembile Izimbangela Zokucindezeleka
Ukunquma ngempumelelo izimbangela zokucindezeleka kubalulekile ekulawuleni ngempumelelo. Uma usuqonda ngokucacile ukuthi yini ebangela ukucindezeleka kwakho, ungaqala ukusebenzela ukubhekana nalezi zinkinga ngokuqondile noma uthole izindlela zokunciphisa umthelela wazo empilweni yakho.
Isibonelo, uma uthola ukuthi izikhathi eziwumnqamulajuqu ezingenangqondo emsebenzini ziwukucindezeleka okukhulu, ungase uxoxe nomphathi wakho mayelana nokubeka izikhathi eziningi ezifinyelelekayo. Ngaphandle kwalokho, uma ubudlelwano bomuntu siqu bunomthelela ekucindezelekeni kwakho, ungase ucabangele ukwelulekwa noma ukuxhumana okuvulekile ukuze uxazulule izingxabano.
Ezimeni lapho ukucindezeleka kungashintsheki kalula, njengokugula okungapheli noma izici zangaphandle njengezimo zezomnotho, ukugxila kungase kushintshele ekuthuthukiseni ukuqina nokubekezelela ingcindezi.
Kubalulekile ukuhlola kabusha njalo futhi ulungise amasu akho okulawula ingcindezi. Njengoba impilo yakho ishintsha, kanjalo nezimo ezicindezelayo nezindlela ozidingayo zokubhekana nazo. Ukuguquguquka nokuvuleleka ekushintsheni kungakusiza ukuthi uhlale phezu kokulawula ukucindezeleka futhi uqinisekise ukuthi amasu akho ahlala esebenza kahle.
Ukuzivocavoca njalo
Ukuzivocavoca umzimba kuyidambi elinamandla lokucindezeleka. Isebenza njengendawo ekhiqizayo yokuqeda amandla kanye nokungezwani okwakhiwa ngenxa yengcindezi. Uma sicindezelekile, imizimba yethu iba sesimweni sokuvuka inkanuko, futhi ukuvivinya umzimba kunikeza indlela yokugaya amahomoni okucindezeleka okweqile, kubuyisele imizimba nezingqondo zethu esimweni esizolile nesikhululeke kakhudlwana.
Ukuzikhandla ngokomzimba akusizi nje kuphela ekunciphiseni amazinga amahomoni okucindezeleka emzimbeni wethu kodwa futhi kukhuthaza ukukhiqizwa kwama-endorphin, ashukumisa imizwelo engokwemvelo. Ukwengeza, ukubamba iqhaza okuvamile emsebenzini womzimba kungathuthukisa impilo yonke yomzimba kanye nokuphila kahle, okungase kwandise ukukhuthazela ngokumelene nemiphumela yomzimba yokucindezeleka.
Prakthiza Izindlela Zokucabangela Nokuphumula
Imikhuba efana nokuzindla, i-yoga, nokuzivocavoca umzimba kokuphefumula kunganciphisa kakhulu amazinga okucindezeleka ngokudala isimo sokuphumula kanye ukucabanga, okuphikisana nokusabela komzimba ngokucindezeleka. Lawa masu agxile ekuthuliseni ingqondo kanye nokunciphisa imiphumela engokomzimba yengcindezi, njengokukhuphuka kwenhliziyo nokukhiqizwa kwe-cortisol.
Ukuzindla kukhuthaza isimo esijulile sokuqwashisa ngokuphumula, okuvumela ukuhlukana kwengqondo kusuka kuzingcindezi ezisheshayo futhi kukhuthaze umuzwa wokuthula. I-Yoga ihlanganisa ukuma komzimba nokulawula ukuphefumula nokuzindla, ithuthukisa kokubili ukuguquguquka komzimba nokuqina kwengqondo. Ukuzivocavoca ukuphefumula okujulile, ngokuvuselela isimiso sezinzwa ze-parasympathetic, kusiza ukubambezela ukuphefumula nokushaya kwenhliziyo, ukuguqula ibhalansi yomzimba kusukela ekuvukeni kokucindezeleka kuya ekuphumuleni.
Le mikhuba ayihlinzeki nje ngokukhululeka ngokushesha ezimpawu zokucindezeleka kodwa, uma yenziwa njalo, ingaholela ekulawuleni ukucindezeleka isikhathi eside kanye nokuthuthukiswa kwenhlalakahle jikelele.
Thuthukisa Amakhono Okuphatha Isikhathi
Ukuphatha kahle isikhathi sakho kungasiza ekunciphiseni ukucindezeleka kakhulu. Ikuvumela ukuthi ulawule imisebenzi yakho nezibopho zakho, kunokuba uzizwe ukhungathekile yikho. Ukuphatha isikhathi kahle kukwenza ukwazi ukubeka phambili imisebenzi, ubeke izikhathi eziwumnqamulajuqu ezingokoqobo, futhi unikeze isikhathi esifanele kumsebenzi ngamunye ngaphandle kokuzibophezela ngokweqile.
Le ndlela ehlelekile yokusingatha imithwalo yemisebenzi nokuzibophezela ingavimbela umuzwa wokuhlala ungemuva noma ukujaha, okunomthelela omkhulu ekucindezelekeni. Ngokwenza uhlelo oluhlelekile futhi unamathele kulo, ungaqinisekisa indlela elinganiselayo emsebenzini nempilo yomuntu siqu, ushiye isikhala sokuphumula nokuzinakekela, okubalulekile ekunciphiseni ukucindezeleka.
Ukwengeza, ukuphathwa kwesikhathi okuphumelelayo kuvame ukuholela ekukhiqizeni okuthuthukisiwe nokusebenza kahle, kukunikeza umuzwa wokufeza okuthile nokulawula, okusiza ngokuqhubekayo ekudambiseni ukucindezeleka.
Yenza Izinketho Zendlela Yokuphila Enempilo
Ukugcina indlela yokuphila enempilo kubalulekile ekulawuleni ukucindezeleka. Lokhu kuhlanganisa ukudla okunomsoco okucebile ngemisoco, ukuvivinya umzimba njalo, ukulala ngokwanele, nokugwema imikhuba eyingozi njengokubhema noma ukuphuza ngokweqile.
Ukudla okunomsoco kunikeza amandla nemisoco edingekayo ukuze umzimba usebenze ngendlela efanele, kuyilapho ukuvivinya umzimba akusizi nje kuphela ekwehliseni ukungezwani komzimba okwakhiwa ukucindezeleka kodwa futhi kukhulula ama-endorphin, izithuthukisi zemvelo zemvelo. Ukulala okwanele kubalulekile ekusebenzeni kwengqondo nokulawulwa kwemizwelo, kokubili okungathinteka kakhulu ukucindezeleka.
Ukwengeza, ukuzibandakanya ezintweni zokuzilibazisa nezokuhlalisana kwabantu, kanye nokuzijwayeza izindlela zokucabanga nokuphumula, kuyizici ezibalulekile zendlela yokuphila enempilo enomthelela ekunciphiseni ukucindezeleka. Ngokubeka phambili lezi zakhi, abantu ngabanye abakwazi kuphela ukulawula ukucindezeleka kwabo ngokuphumelelayo kodwa futhi bathuthukise inhlalakahle yabo yonke kanye nezinga lempilo.
Ukuyihlanganisa!
Sengiphetha, ukulawula ingcindezi kuyithuluzi elibalulekile emhlabeni wethu wesimanje, osheshayo. Akukhona mayelana nokuqeda ingcindezi, kodwa kunalokho ukufunda indlela yokuyilawula ngempumelelo.
Sethemba ukuthi lesi sihloko siye sanikeza ukukhanya kokuthi kuyini ukuphathwa kwengcindezi kanye nezindlela ezihlukahlukene ezithuthukisa amakhono okubhekana nokucindezeleka.
Ukubaluleka kokulawula ukucindezeleka akukwazi ukweqiwa; kubalulekile ukuze silondoloze kokubili impilo yethu engokomzimba nempilo engokwengqondo. Ekugcineni, ukwenza uhlelo lomuntu siqu lokulawula ukucindezeleka akulona nje isu lokubhekana nezingcindezi zansuku zonke, kuwukutshala imali ekuphileni okujabulisayo, okukhiqiza kakhulu, nokwanelisayo.
