Usebenza nezinombolo usuku lonke futhi uzisebenza kahle. Uyayifunda i-invoyisi, uyasihlola isilinganiso senani, uyalibamba iphutha eshidini elabelwene ngaphambi kwakhe wonke umuntu. Bese kuthi ngehora lesishiyagalolunye ebusuku isithupha sakho sizulazule ngaphezu kohlelo lwakho lwebhange bese ubeka ifoni ibheke phansi esikhundleni salokho, ngobusuku besine ngokulandelana.
Akukho okungalungile ngawe. Ukubheka ibhalansi kuyisenzo semizuzwana emibili abantu abanamandla abavame ukusiguqula sibe yisinqumo samasonto amabili, futhi lokho okugwenywayo akuyona inombolo. Yilokho olindele ukukuzwa ngemuva kohhafu wesekhondi lokuyibona. Lokho kukwenza inkinga yomzimba ngaphambi kokuba kube yinkinga yemali, okuyizindaba ezinhle, ngoba imizimba ithatha imiyalelo ngokushesha kunemizwa. Nansi inguqulo yemizuzwana engamashumi amathathu, bese kulandela isizathu sokuthi kungani isinyathelo ngasinye sikuyo.
Ngiyibheka kanjani ibhalansi yasebhange ngaphandle kokwethuka?
Sukuma ume, ukhiphe umoya kanye kancane isikhathi esiphindwe kabili kunesokungenisa umoya, uvule uhlelo, ufunde inombolo ngokuzwakalayo, bese uyibhala phansi. Konke lokhu kuthatha cishe imizuzwana engamashumi amathathu, futhi ukulandelana kwezinyathelo kubaluleke ngaphezu kokubukeka kwakho.
Ukuma kushintsha ukuma komzimba wakho nokuphefumula kwakho ngaphambi kokuba ubone noma yini. Ukukhipha umoya isikhathi eside yiyona ngxenye uhlelo lwakho lokuzolisa oluphendula ngempela kuyo. Ukufunda inani ngokuzwakalayo kuliguqula lisuke ekubeni ukwesaba libe yiqiniso, ngoba inombolo eshiwo ngomlomo iqondile kanti ukwesaba akulokothi kube ngokuqondile. Ukuyibhala phansi kusho ukuthi ngokuzayo uyaqhathanisa hhayi ukuthola into entsha, okuyisipiliyoni esehluke ngokuphelele kulona lolo hlelo.
Kukhona izinto ezimbili ezingafakiwe ngamabomu kulesi sinyathelo. Akukho ukufunda izenzo zemali, ngoba ukuskrola uhlu lwakho konke okuchithile kuguqula ukubheka kwemizuzwana engamashumi amathathu kube yihora lokuzahlulela buthule. Futhi akukho ukulungisa lutho, ngoba isixazululo esikhethwa ngomzuzu wokuqala emva kokubona inombolo siyisixazululo esikhethwa ukumangala, hhayi wena.
Kwenze kanye kube yiqhinga. Kwenze ngosuku olumisiwe bese kuba yinto ongasayicabangi.
Kungani ukukhipha umoya kanye isikhathi eside kwenza inombolo ibe lula ukuyifunda?
Ngoba ukukhipha umoya yingxenye yokuphefumula uhlelo lwakho lokuzolisa oluphendula kuyo, futhi kusebenza ngemizuzwana hhayi ngemizuzu. Abacwaningi e-Stanford bahlola imizuzu emihlanu ngosuku yokuphefumula okugxile ekukhipheni umoya bakuqhathanisa nokuzindla kokunaka, bathola ukuthi ukuphefumula kwakhulisa umoya omuhle kakhulu futhi kwehlisa izinga lokuphefumula uphumule enyangeni eyodwa.
Iphethini eyaba nemiphumela emihle kunazo zonke kwakuwukubefuzela okuphindaphindwayo: ngenisa umoya ngamakhala, ungenise omunye umoya omncane ngaphezu kwawo, bese ukhipha umoya kancane isikhathi eside ngomlomo. Awuyidingi imizuzu emihlanu lapha. Umjikelezo owodwa ngaphambi kokuthinta uhlelo wanele ukuvimba izandla zakho ukuba zibande nokufunda kwakho ukuba kufiphale, okuyikho okwenzeka ngempela lapho uvula uhlelo uzilungiselele izindaba ezimbi.
Isizathu sokukwenza umile sihlukile futhi silula. Embhedeni, noma yini oyitholayo ayinandawo yokuya. Uma umile ekhishini ngehora lesishiyagalolunye ebusuku, inombolo embi iyinto ongayibhala phansi bese wenza ngayo ekuseni.
Kungani kulula kakhulu ukumane ungabheki?
Ngoba ukubalekela ulwazi kuyiphethini yabantu ebhalwe kahle, hhayi ukwehluleka komuntu ngamunye. Ukubuyekezwa okwenziwa yi-Journal of Economic Literature kwathola ukuthi abantu bayalwenqaba ulwazi ngisho noma lusiza, lumahhala futhi lungenazindleko zamasu, ngenxa nje yendlela abalindele ukuthi ulwazi luzozwakala ngayo.
Imali yiyona nguqulo emsulwa kunazo zonke yalokhu. Ibhalansi imahhala ukuyibheka, ithatha imizuzwana emibili, futhi ingathuthukisa cishe zonke izinqumo ozenzayo kulelo sonto. Abantu basagwema ukubheka, ngoba inombolo izwakala njengamamaki okuthi wenza kanjani empilweni, futhi akekho ovula uhlelo ukuze anikwe amamaki.
Indlela yokuphuma akukhona amandla engqondo amaningi. Ukushintsha ukuthi inombolo iyini. Ibhalansi iyisikhundla, ngendlela isikali sikaphethiloli esiyisikhundla ngayo. Ikutshela ukuthi ungahamba ibanga elingakanani ngaphambi kokuba wenze okuthile ngakho, futhi yilokho kuphela eyake yakutshela noma ubani.
Kuthiwani uma inombolo imbi?
Yibhale phansi noma kunjalo bese ume lapho kulobu busuku. Izinombolo ezingafundiwe azihlali zithule: ziyakhula ebumnyameni futhi zihamba nokunakekela kwakho. Inguqulo esekhanda lakho ngehora lesibili ekuseni cishe ihlala imbi kuneseskrinini, futhi ikubiza inzalo ngobuthongo.
Bese unika isixazululo isikhala sasemini. Akukho okuthuthukayo ngebhalansi ephansi phakathi kwehora lesishiyagalolunye ebusuku nomzuzu wokuqala wosuku olulandelayo, futhi konke okuphathelene nokwahlulela kwakho kuba kubi kulawo mahora amathathu. Ucingo lokushayela umnikezeli, uhlelo lokukhokha, umkhiqizo obhalisele owawuhlose ukuwukhansela, umyalezo oya kumuntu okukweletayo: konke lokho kungumsebenzi wangoLwesibili ekuseni, futhi kuhamba kangcono kakhulu emini.
Kuyasiza futhi ukwehlukanisa imibuzo emibili efika kanyekanye ibonakale njengomunye. Ithini inombolo, futhi ngizokwenzani ngayo. Owokuqala uthatha imizuzwana engamashumi amathathu futhi usanda kuwuphendula. Owesibili uthatha ukuhlala okufanele, izindleko zakho ezimisiwe ziphambi kwakho futhi kungabikho okulindile, kanti ukuzama ukuwuphendula usaphethe ifoni yikho okwenza abantu bagcine benza isinqumo ababengeke basenze ngehora leshumi ekuseni ngakusasa.
Isinyathelo sokugcina esizwakala sisincane kakhulu ukuba singaba nomthelela. Sho leli nani ngokuzwakalayo, kanye. Inombolo eshiwo ngomlomo inemikhawulo. Ukwesaba obekumele kuyo bekungenayo, okuyisona sizathu esikhulu sokuthi kungani ukwesaba bekuzwakala kusinda ngaphezu kwenombolo eyagcina ibonakele.
Ngikuvimbela kanjani lokhu kwethuka ukuba kubuye enyangeni ezayo?
Nikeza ukubheka ikhaya elimisiwe. Inombolo ebhekwa ngalo lolo suku njalo ngenyanga, ibhalwe ekhasini elifanayo nelenombolo yenyanga edlule, iyeka ukuba umcimbi ibe yisibalo esifundwayo, futhi izibalo ezifundwayo azethusi muntu.
Ukuqhaqhazela kuyabuya lapho ukubheka kungahlelekile, ngoba ukubheka okungahlelekile kuhlala kuyimpendulo yokukhathazeka, okusho ukuthi kufika kunokukhathazeka sekuvele kunamathele kukho. Ukubheka okuhleliwe kufika kungenanamathele lutho. Yilowo wonke umehluko, futhi yingakho usuku lubaluleke ngaphezu kokuzithiba.
Kukhona ingxenye yesibili yalokhu futhi ayiphathelene nemali. Isizathu sokuthi inombolo ishaye kanzima ngamanye amasonto bese kwamanye ifika njengolwazi nje ukuthi umzimba wakho uvamise ukuba usuthwele inyanga yonke ngesikhathi ufika kuyo. Umsunguli we-KEEP CALM waphatha ingcindezi yokwakha umsebenzi wakhe ngokwengxenye ngokuziqeqesha, futhi isizathu sokuthi lokho kufanele kube sendabeni yemali ngamandla okuthwala hhayi impilo nje: umuntu osevele enze into enzima ngalowo mseni futhi wayiqeda ufunda inombolo enzima ngendlela ehlukile ebusuku.
Ukubheka kuyikhono elishibhe kunawo wonke kwezemali
Cishe konke okubizayo kwezimali zomuntu kwenzeka ebumnyameni. Umkhiqizo obhaliselwe okungekho owukhanselayo, imali eyakhokhwa okungekho owayibuzayo, inhlawulo yokwephuza kwibhili elayiwa edroweni, imalimboleko ethathwe ngehora leshumi nanye ebusuku ngoba enye indlela kwakuwukungazi elinye isonto. Akukho kulokho okuyinkinga yemali engenayo. Kuyinkinga yokubheka, futhi ukubheka kumahhala.
Imizuzwana engamashumi amathathu. Ukusukuma ume, ukukhipha umoya kanye isikhathi eside, kushiwo ngokuzwakalayo, kubhalwe phansi, ngosuku olukhethile hhayi ngobusuku obubesaba. Kwenze izinyanga ezintathu bese uyeka ukuzichaza njengomuntu ongazi ukusebenzisa imali. Ubufunda ekukhanyeni okungekuhle.
Imithombo
- Stanford Medicine, 'Cyclic sighing' can help breathe away anxiety
- Cell Reports Medicine (via PubMed Central), Brief structured respiration practices enhance mood and reduce physiological arousal
- American Economic Association, Journal of Economic Literature, Information Avoidance