Amathiphu asheshayo
- Gcina isikhathi sakho sokuvuka sizinzile kusasa.
- Hamba ngomusa ukushisa lelo dlame.
- Susa into eyodwa emthwalweni waleli viki.
Umnqamulajuqu udlulile. Ukuxilongwa kubuye kulungile, noma ukuhlinzwa kuhambe kahle, noma ukuthutha sekugcine kwenziwe. Iviki elinzima liphelile. Kepha nawu ulapha, izinsuku kamuva, usashisa. Ulala kabi. Uthukuthelela abantu obathandayo. Ukhathele ngendlela ubuthongo obungabonakali bukuthinta.
Uma yilapho ukhona, akukho okungalungile ngawe. Usengxenyeni yengcindezi okungekho okuxwayisa ngayo.
Sivame ukucabanga ngengcindezi njengomcimbi owodwa. Into iyenzeka, uyazilungiselela, uyakumela, kuphelile. Kodwa umzimba wakho usebenza ngewashi elide. Umfutho okuphathe kuze kudlule kufanele uchithwe, ususwe, futhi usethwe kabusha ngaphambi kokuba uzizwe ungempela futhi. Lokho kwehla kuyinqubo yako, futhi akwenzeki ngokuzenzakalelayo ngenxa nje yokuthi ikhalenda idlulele phambili. Ukululama kuyinto oyenzayo, hhayi into eyenzeka kuwe.
Umzimba wakho wakhelwe ukubuyela phansi
Uma into ikusongela, uhlelo lwakho lugcwala amahomoni engcindezi bese lungena kwigiya ephakeme. Inhliziyo esheshayo, imizwa ebukhali, imisipha egcwele. Yileyo mpendulo wonke umuntu ayaziyo. Ingxenye ebalulekile lapha yilokho okufanele kwenzeke ngokulandelayo.
Impendulo yengcindezi enempilo yakhelwe ukuxazululeka. Uma usongo ludlula, umzimba wakho unamabhuleki akhelwe ngaphakathi. Amahomoni afanayo akuvuse ahloselwe ukukhombisa uhlelo lwesixwayiso ukuba lucishe, ukuze amahomoni akho abuyele emgudwini wesisekelo bese uzinza kokuthile okufana nebhalansi futhi. Abacwaningi bachaza uhlelo lwengcindezi olusebenza kahle ngale ndlela ncamashi: luyakhuphuka uma kudingeka, bese luyazicisha uma ingozi isilungisiwe. Inkinga iqala uma leso sixazululo singalokothi sifike, uma into ecindezelayo iqhubeka noma inqwabelana ngokushesha kunalokho ongakususa, futhi uhlelo luhlala luvuliwe. Leso simo eside, esingaxazululiwe yilapho ingcindezi iyeka ukuba wusizo bese iqala ukuhlukumeza umzimba nengqondo yakho.
Uhlangothi oluthulisayo lwakho konke lokhu lunegama. Isimiso somuzwa wakho sinezindlela ezimbili ezibanzi. Enye iphatha usongo. Enye, ngesinye isikhathi ebizwa ngokuthi "phumula futhi ugaye," yisimiso se-parasympathetic, futhi yisona esehlisa ngempela isivinini senhliziyo yakho, sizolise umzimba wakho, futhi sivumele ukulungisa okuvamile kuqhubeke uma usuzizwa uphephile futhi. Ngemva kwesikhathi sengcindezi, lolo hlangothi oluzolisayo lube seceleni isikhashana. Ukululama kakhulu kumayelana nokulukhuthaza ukuba lubuyele esihlalweni somshayeli.
Kungani ukuthi "ngizophumula uma konke sekuzolile" kuphambana nawe
Iningi lethu liphatha ukululama njengomvuzo esiwutholayo ngemva kokuwuzuza. Siyaqhubeka, sizithembisa ukuthi sizophumula ngakolunye uhlangothi. Bese olunye uhlangothi lufika bese silugcwalisa masinyane, ngoba i-inbox isekhona nezingubo zokuwasha zisekhona nento elandelayo ihlala ikhona.
Nalu ugibe. Uma ungalokothi unike umzimba wakho uphawu lokuthi isimo esiphuthumayo sesiphelile ngempela, uqhubeka wenza sengathi asiphelile. Umuzwa wokuvuseleleka-kodwa-ukhathele, ukuthukuthela kalula, ubuthongo obungezi noma uphuke, lezo zivame ukuba yimisindo yohlelo lwesixwayiso olungatshelwanga ukuba luyeke. Awukwazi ukucabanga uphume kulokho. Kufanele ukhombise umzimba wakho, ngalokho okwenzayo nangendlela ochitha ngayo amahora akho, ukuthi uvunyelwe ukudedela.
Ukululama kwangempela kubukeka kanjani
Ukuphumula akufani nokuwa. Ukulala kusofa uskrola amahora amathathu kungakushiya uzizwa uphansi kunangaphambili, ngoba kukwenza ubethe amanzi ngaphandle kokukubuyisela. Ukululama okusebenza ngempela kuvame ukwabelana ngezici ezimbalwa: kwehlisa ukuvuseleleka kwakho kunokukuphazamisa nje, kwenzeka ngamabomu, futhi kukubuyisela okuthile, amandla, ukuzinza, umuzwa wokuba ngumuntu futhi.
Izinto ezimbalwa zenza umsebenzi omkhulu.
Vikela ubuthongo bakho kuqala
Ubuthongo yilapho iningi lokulungisa lenzeka khona, ngokomzimba nangokomzwelo. Futhi yiyo into yokuqala ingcindezi eyeba yona nokugcina ukubuya. Uma ulungisa into eyodwa, lungisa lokhu. Gcina isikhathi sakho sokuvuka sizinzile, ngisho nangemva kobusuku obunzima, ngoba isigqi esizinzile sakha kabusha ngokushesha kunobusuku obubodwa obuphelele. Zinike ukwehla kwangempela ngaphambi kokulala esikhundleni sokusebenza kuze kucime izibani. Uma ingqondo yakho igijima ngesikhathi ikhanda lakho lifika emcamelweni, lelo yidlame elisele elifuna lapho lingaya khona, hhayi uphawu lokuthi wehlulekile ukuphumula.
Nyakaza, ngomusa
Lokhu kuzwakala kuphambene uma uphelelwe amandla, kodwa ukunyakaza kusiza umzimba wakho ukushisa amakhemikhali engcindezi asazungeza kuwe. Akudingeki kube ukuzivocavoca. Ukuhamba kwangempela ngaphandle, ukwelula okuhamba kancane, noma yini ekwenza uphefumule futhi uphume ekhanda lakho kuzokwenza. Umgomo akukhona ukuphusha kanzima. Kuwukukhipha okubhajwe futhi ukhombise umzimba wakho ukuthi ungashintsha amagiya.
Yenza okuthile okungewusizo
Ukululama kudinga imisebenzi engenabhodi lamaphuzu. Isikhathi esingakhiqizi lutho, esingalungisi lutho, futhi esingafakazeli lutho. Ukupheka kancane. Ukuhlala nomngani. Ukugeza, incwadi, izandla zakho enhlabathini. Iphuzu lalokhu akukhona ukukhiqiza. Iphuzu ukuthi kuvumela uhlangothi oluzolisayo lwesimiso somuzwa wakho lubuye lusebenze, okungekwazi ukukwenza uyilapho usazikala.
Buyela ebantwini
Ingcindezi ivame ukusenza sizihoxise ngaphakathi bese sibambelela wedwa. Kodwa ukuxhumana okuzinzile, okunengcindezi ephansi kungenye yezindlela ezithembeke kakhulu abantu abazola ngazo. Awudingi ingxoxo ejulile ngakho konke odlule kukho. Kwesinye isikhathi kuwukuvele ube segumbini nomuntu okulula ukuba naye. Ukufinyelela kubantu abakusiza ukumela ngendlela enempilo kungenye yezinto ochwepheshe bempilo yengqondo abakhomba kuzo kaninginingi.
Susa okunye komthwalo
Ukululama kunzima ukukulawula uma izidingo zisenyuselwe kwelinganiselwe eliphezulu. Bheka ngobuqotho iviki elizayo bese ubuza ukuthi yini engasuswa, engahlehliswa, engathiwa cha kuyo, noma engadluliselwa. Ukululama akumayelana kuphela nokwengeza izinto zokuphumula. Kumayelana futhi nokukhipha, okungenani isikhashana, ukuze uhlelo lwakho lube nendawo yokusetha kabusha.
Kunike isikhathi esingaphezu kwalokho okuzwakala kunengqondo
Sikweqisa kakhulu ukuthi ukwehla kuthatha isikhathi eside kangakanani. Ngemva kwesikhathi esinamandla, ikakhulukazi eside, ubusuku obumbalwa obuhle bobuthongo ngeke bukuguqule. Kungathatha amaviki empilo ezinzile ukuze isisekelo sakho sibuye ngempela, futhi lokho kujwayelekile, hhayi ubuthakathaka. Uma uqhubeka ulindele ukuzisukumela ngosuku olulodwa bese uqhubeka wehluleka, lelo gebe ngokwalo liba umthombo omusha wengcindezi. Yehlisa umgqa. Uyalulama, okungumsebenzi wangempela, ngisho noma kubukeka njengokwenza okuncane.
Kuyasiza futhi ukwazi ukuthi ukululama kuyivelakancane kuhambe ngomugqa oqondile. Uzoba nosuku oluhle, bese uba nolubuthaka. Ubusuku bobuthongo bangempela, bese bube nobungaphumuli. Lokho kuzigzaga yilokho ukuphola okubukeka njengakho ngempela, hhayi uphawu lokuthi ubuyela emuva.
Uma ukuphumula kunganele
Kwesinye isikhathi umuzwa wokuvuseleleka, ukuphelelwa amandla, wokungakwazi-ukuzola awunyuki, noma ngabe ukunakekela kangakanani. Lokho kufanele ukunakwe. Finyelela kudokotela noma kuchwepheshe wempilo yengqondo uma amaviki edlula usangalulami, uma ubuthongo buhlala buphukile, uma usebenzisa utshwala noma ezinye izinto ukuze wehle, noma uma umoya ophansi, ukwesaba, noma ukuqhwalala kuzinza kunamathele. Kuyafana uma lokho odlule kukho bekuwukushaqeka kwangempela, noma uma ingcindezi ingazange iyeke ngempela futhi kungekho "ngemva" okubonakalayo okwamanje.
Ukudinga okungaphezu kokuphumula akukhona ukwehluleka kokuphumula. Eminye imithwalo isinda kakhulu ukuyibeka phansi wedwa, futhi ukuba ngumuntu ngokwengxenye kumayelana nokwazi ukuthi nini ukuvumela omunye akusize uthwale owodwa. Akudingeki ube senkingeni ukuze ufanelwe ukwesekwa. Kudingeka nje ukhathale ukwenza lokhu wedwa.
Imithombo
- Cleveland Clinic, Isimiso Somuzwa Se-Parasympathetic (PSNS): Ukuthi Yini Nomsebenzi Waso
- National Institute of Mental Health, Ngicindezeleke Kakhulu! Ishidi Lamaqiniso
- Future Science OA, Imiphumela yengcindezi engapheli empilweni: ukuqonda okusha ngezindlela zamangqamuzana zokuxhumana kobuchopho nomzimba