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Zola manje

Ukuphefumula Kwebhokisi: Ukuphefumula Kokubala Kwane Okukuzinzisa Ngemizuzu

Uma ingcindezi iqubuka, ukuphefumula kwakho kuyingxenye eyodwa yesexwayiso ongakwazi ukuyibamba ngempela. Ukuphefumula kwebhokisi kuyiphethini ehambisa kancane, elinganayo, yokubala kwane esiza umzimba wakho ukuthi wehle, futhi ungakwenza emhlanganweni, emotweni, noma ulayinini, ngaphandle kokuba khona okuqaphelayo.

ZOLA MANJE · UKUZINZA

Ukusetha Kabusha Ngezinzwa Ezinhlanu: Indlela Yokuzizinzisa Uma Ingqondo Yakho Igijima

Uma ukukhathazeka kukukhipha ekamelweni kukungenise ezinkulungwaneni zokuthi kuthiwani, izinzwa zakho zingakubuyisa. Ukusetha kabusha ngezinzwa ezinhlanu kungukubala okuthule ongakwenza noma kuphi, futhi kuyasebenza ngoba kubeka ukunaka kwakho endaweni ukwesaba kwakho okungeke kukulandele.

ZOLA MANJE · UKUZINZISA

Ukuzinzisa Ngomzimba: Indlela Yokubuyela Kwamanje Lapho Ingqondo Yakho Ingafuni

Ngezinye izikhathi awukwazi ukucabanga uze ufike ekuzoleni, ngoba ukucabanga yikho inkinga. Ukuzinzisa kusebenza ngenye indlela. Kusebenzisa izinzwa zakho nomzimba wakho ukukudonsa ukukhiphe endilingweni bese kukubuyisela egumbini omi kulo ngempela.

ZOLA MANJE · UMZIMBA

Indlela Ukuphefumula Okushintsha Ngayo Uhlelo Lwakho Lwezinzwa

Ukuphefumula kuyingxenye eyodwa yempendulo yakho yengcindezi ongayilawula ngamabomu. Nakhu okwenzeka ngempela ngaphakathi emzimbeni wakho lapho ukwehlisa, ukuthi kungani ukukhipha umoya isikhathi eside kukuzolisa, nokuthi ungakusebenzisa kanjani lokho ngosuku olunzima.

UKUZOLA MANJE · UKUQAMBA IMIZWA

Kuqambe Ukuze Ukuthobe: Kungani Ukubeka Umuzwa Ngamazwi Kuwuzolisa

Kunomzuzwana, lapho umuzwa uduma futhi ungakwazi ukucabanga kahle, isenzo esincane kunazo zonke singashintsha yonke into: usiqambe igama. Ukusho ukuthi "lokhu ukukhathazeka" noma "ngithukuthele khona manje" kwehlisa umsindo ngendlela ebonakalayo. Nazi izizathu zokuthi kungani kusebenza, nokuthi ungakusebenzisa kanjani lapho ukudinga.

UKUZOLA MANJE · UKUPHEFUMULA

Ukububula Kwesimo Somzimba: Indlela Esheshayo Yokuzothisa Umzimba Wakho

Usuvele ukwenza ngaphandle kokucabanga. Kwenziwa ngamabomu, ukungena komoya kabili, ukuphuma komoya okude okukodwa, kungenye yezindlela ezisheshayo zokususa ubukhali besikhathi esinzima, futhi kusebenza cishe emizuzwaneni engamashumi amathathu.

ZOLA MANJE · UKUZOLISA UMZIMBA

Ukunyakaza Njengokwehlisa Ingcindezi: Kungani Umzimba Wakho Uzola Lapho Uwunyakazisa

Ingcindezi yisenzo somzimba ngaphambi kokuba ibe umcabango. Ukunyakaza kunika lowo mvuselelo womzimba indawo yokuya. Nakhu okwenzeka ngempela lapho unyakaza, nendlela yokukusebenzisa ngezinsuku ongenaso isikhathi nangenamandla.

ZOLA MANJE · KULO MZUZU

Ukukhulula Imisipha Ngokulandelana Ngokushesha: Qinisa, Dedela, Bese Uvumela Umzimba Wakho Uhole

Lapho ingqondo yakho ingafuni ukwehla isivinini, umzimba wakho ungahamba kuqala. Ukukhulula imisipha ngokulandelana kuyindlela yokucindezela-nokudedela ongayenza emizuzwini embalwa, futhi kusebenza kanye ngoba kweqa ingxenye yakho ephikisayo.

ZOLA MANJE · UKUZOLISA UMZIMBA

Indlela Yokudedela Ukuqina Komzimba Obungazi Ukuthi Ubukubambe

Ingcindezi ayihlali ekhanda lakho kuphela. Izinza emhlathini wakho, emahlombe akho, engemuva komhlane wakho. Nasi isizathu sokuthi kungani umzimba wakho uqina uma usengcindezini, nezindlela ezimbalwa ezilula zokukudedela.

ZOLA MANJE · KULO MZUZU

Ukugibela Igagasi Lemizuzwana Engama-90: Umuzwa Uhlala Isikhathi Esingakanani Ngempela

Umuzwa onamandla ufinyelela esiqongweni ngokushesha kunalokho ocabangayo. Amakhemikhali omfutho wokuqala ahamba emzimbeni wakho cishe emzuzwini owodwa nengxenye. Nakhu indlela yokuvumela lelo gagasi lidlule ngaphandle kokulondla ngelesibili.

ZOLA MANJE · UKUZOLA KWALOMZUZU

Ukusetha Kabusha Ngamanzi Abandayo: Indlela Ukuchaphaza Kwamanzi Abandayo Okuzolisa Ngayo Umzimba Osangene Uvalo

Uma imicabango yakho igijima nokuzivocavoca ngokuphefumula kubonakala kungenakwenzeka ukukugxilisa kukho, amanzi abandayo angakwenzela umsebenzi. Avusa isenzo ngokwemvelo owazalwa naso, futhi angakhipha umzimba wakho esangweni ngaphansi komzuzu owodwa. Nakhu ukuthi asebenza kanjani, indlela yokuwasebenzisa, nokuthi kunini okumele uqaphele.

UKUZOLA MANJE · UMZIMBA

Umuzwa i-Vagus Nokuzola: Indlela Umuzwa Owodwa Okusiza Ngayo Ukuzothisa

Kukhona umuzwa omude osuka esiqwini sengqondo yakho wehle udabule esifubeni nasesiswini, futhi kuyinto eseduze kakhulu umzimba wakho onayo ephedali yesibambi sengcindezi. Nakhu okwenzayo ngempela, nezindlela ezimbalwa eziqotho zokuwududula uma udinga ukwehla.

ZOLA MANJE · UKUNYAKAZA

Ukuhamba Ukuze Uzolise Ingqondo

Ukuhamba kuyinto ejwayeleke kunazo zonke emhlabeni, okuyisona kanye isizathu sokuthi kunganakwa. Uma kwenziwa ngenhloso encane, kungathulisa ikhanda eligijimayo, kuxegise ifindo lokukhathazeka, futhi kukubuyisele isikhala sokucabanga.

ZOLA MANJE · UKUZOLISA UMZIMBA

Ukwelula Ngenxa Yengcindezi: Indlela Ukukhulula Imisipha Eqinile Okusiza Ngayo Ukuzola

Ingcindezi ayihlali ekhanda lakho kuphela. Iqinisa amahlombe akho, umhlathi wakho, umhlane wakho ongezansi. Imizuzu embalwa yokwelula okumnene, okuhamba kancane inika umzimba indlela yokuphuma, futhi itshela uhlelo lwakho lwezinzwa ukuthi ingozi isidlulile.

Ngaphambi kokuba uhambe: igama ngokunakekela

KEEP CALM inikeza amathuluzi amahhala, afundisayo, okuzisiza. Lokhu akuseluleko lwezokwelapha, ukuxilongwa, noma ukwelashwa, futhi akuthathi indawo yokunakekelwa uchwepheshe. Uma kukhona lapha okuzwakala kunzima kunengcindezi evamile, kuyisinyathelo esinamandla nesifanele ukuxhumana nochwepheshe.

If you are in crisis or thinking about harming yourself, you are not alone. In the US, call or text 988 (Suicide & Crisis Lifeline, 24/7), text HOME to 741741 (Crisis Text Line), or call 911 in an emergency.