Funda ukulawula ukucindezeleka

Sonke sizizwa sicindezelekile ngesinye isikhathi. Kuyindlela ejwayelekile futhi enempilo yokushintsha noma inselelo. Kepha ukucindezeleka okuqhubeka isikhathi esingaphezu kwamasonto ambalwa kungathinta impilo yakho. Gcina ingcindezi ekuguliseni ngokufunda izindlela ezinempilo zokuyilawula.

FUNDA UKWAZI UKUQINISEKA KWENGXENYE

Isinyathelo sokuqala ekulawuleni ukucindezeleka ukusibona empilweni yakho. Wonke umuntu uzizwa ecindezelekile ngendlela ehlukile. Ungahle uthukuthele noma ucasuke, ungalali, noma uphathwe yikhanda noma isisu. Ziyini izimpawu zakho zengcindezi? Lapho usukwazi ukuthi iziphi izimpawu okufanele uzifune, ungaqala ukuyiphatha.

Phinda ubone izimo ezikubangela ukucindezeleka. Lokhu kubizwa ngama-stressors. Izinkinga zakho zingaba ngumndeni, isikole, umsebenzi, ubudlelwano, imali, noma izinkinga zempilo. Lapho nje uqonda ukuthi ukucindezela kwakho kuqhamukaphi, ungaqhamuka nezindlela zokubhekana nezingcindezi zakho.

GWEMA UKUKHULULEKA KOKUCINDEZELEKA OKUNGENAMPILO

Uma uzizwa ucindezelekile, ungabuyela ekuziphatheni okungenampilo ukukusiza uphumule. Lokhu kungafaka:

• Ukudla kakhulu
• Ukubhema osikilidi
• Ukuphuza utshwala noma ukusebenzisa izidakamizwa
• Ukulala ngokweqile noma ukungalali ngokwanele

Lokhu kuziphatha kungakusiza uzizwe ungcono ekuqaleni, kepha kungakulimaza ngaphezu kokusiza kwakho. Esikhundleni salokho, sebenzisa amathiphu angezansi ukuthola izindlela ezinempilo zokunciphisa ukucindezeleka kwakho.

THOLA AMABHASI OKUQINISEKISA NGEMPILO

Kunezindlela eziningi ezinempilo zokulawula ukucindezeleka. Zama ezimbalwa bese ubona ukuthi iziphi ezikusebenzela kangcono.

• Bona izinto ongeke uzishintshe. Ukwamukela ukuthi awukwazi ukushintsha izinto ezithile kukuvumela ukuthi uyeke futhi ungacasuki. Isibonelo, awukwazi ukushintsha iqiniso lokuthi kufanele ushayele ngesikhathi sejubane. Kepha ungabheka izindlela zokuphumula ngesikhathi sokuhamba, njengokulalela i-podcast noma incwadi.
• Gwema izimo ezicindezelayo. Uma ukwazi, zisuse emthonjeni wokucindezeleka. Isibonelo, uma umndeni wakho uxabana ngesikhathi samaholide, zinike umoya bese uphuma uyohamba noma ushayele.
• Vivinya umzimba. Ukuvivinya umzimba nsuku zonke kungenye yezindlela ezilula nezingcono kakhulu zokubhekana nengcindezi. Uma uzivocavoca umzimba, ubuchopho bakho bukhipha amakhemikhali akwenza uzizwe umuhle. Kungakusiza futhi ukuthi ukhiphe amandla akhelwe noma ukukhungatheka. Thola okuthile okujabulelayo, kungaba ukuhamba ngezinyawo, ukuhamba ngebhayisikili, i-softball, ukubhukuda, noma ukudansa, futhi ukwenze okungenani imizuzu engama-30 ezinsukwini eziningi.
• Shintsha umbono wakho. Zama ukwakha umbono oqondile ngezinselelo. Ungakwenza lokhu ngokufaka imicabango engemihle esikhundleni semicabango emihle. Isibonelo, kunokucabanga ukuthi, "Kungani yonke into iqhubeka ingahambi kahle?" shintsha lo mcabango uthi, "Ngingathola indlela yokudlula kulokhu." Kungabonakala kunzima noma kuyisilima ekuqaleni, kepha ngokuzijwayeza, ungakuthola kusiza ukuguqula umbono wakho.
• Yenza okuthile okukujabulelayo. Uma ukucindezeleka kukucindezele, yenza okuthile okujabulelayo ukukusiza ukukuthatha. Kungaba lula njengokufunda incwadi enhle, ukulalela umculo, ukubukela i-movie oyithandayo, noma ukudla isidlo sakusihlwa nomngani. Noma, thatha umdlalo wokuzilibazisa omusha noma isigaba. Noma yini oyikhethayo, zama ukwenza okungenani into eyodwa ngosuku eyakho kuphela.
• Funda izindlela ezintsha zokuphumula. Ukuzijwayeza amasu okuphumula kuyindlela enhle yokubhekana nokucindezeleka kwansuku zonke. Izindlela zokuphumula zisiza ukwehlisa izinga lokushaya kwenhliziyo yakho futhi zehlise umfutho wegazi. Kunezinhlobo eziningi, kusuka ekuphefumuleni okujulile nokuzindla kuya kwi-yoga ne-tai chi. Thatha ikilasi, noma zama ukufunda ezincwadini, kumavidiyo, noma emithonjeni eku-inthanethi.
• Xhuma nabathandekayo. Ungavumeli ukucindezeleka kukuvimbe ukuba nobungani. Ukuchitha isikhathi nomndeni nabangane kungakusiza uzizwe ungcono futhi ukhohlwe ngokuxineka kwakho. Ukuthululela isifuba sakho kumngane kungakusiza futhi ukuba uxazulule izinkinga zakho.
• Lala ngokwanele. Ukulala kahle ebusuku kungakusiza ucabange kahle futhi ube namandla amaningi. Lokhu kuzokwenza kube lula ukuphatha noma yiziphi izinkinga ezikhulayo. Hlela amahora angaba ngu-7 kuya kwayi-9 ubusuku ngabunye.
• Gcina ukudla okunempilo. Ukudla ukudla okunempilo kusiza ukubhebhethekisa umzimba nengqondo yakho.Yeqa ukudla okwehlisa ishukela okuphezulu bese ulayisha imifino, izithelo, okusanhlamvu okuphelele, ubisi olunamafutha amancane noma olungenawo amafutha, namaprotheni anciphile.
• Funda ukuthi cha. Uma ukucindezeleka kwakho kubangelwa ukuthatha ngokweqile ekhaya noma emsebenzini, funda ukubeka imingcele. Cela usizo kwabanye lapho uludinga.

Izinsiza

Uma ungakwazi ukuphatha ukucindezeleka uwedwa, ungahle uthande ukukhuluma nomhlinzeki wakho wezokunakekelwa kwempilo. Noma cabanga ukubona owelapha noma umeluleki ongakusiza uthole ezinye izindlela zokubhekana nengcindezi yakho. Ngokuya ngesizathu sengcindezi yakho, nawe ungathola ukuthi kuyasiza ukujoyina iqembu lokusekela.

Ukucindezeleka - ukulawula; Ukucindezeleka - ukubona; Ukucindezela - izindlela zokuphumula

• Ukuzivocavoca umzimba
• Ukufudumala nokupholisa phansi
• Ukucindezeleka nokukhathazeka

U-Ahmed SM, uHershberger PJ, uLemkau JP. Imithelela yengqondo kwezempilo. Ku: Rakel RE, Rakel DP, ama-eds. Incwadi Yezokwelapha Yomndeni. Umhlaka 9. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 3.

I-American Academy of Family Physicians iwebhusayithi. Ukulawula ukucindezeleka kwansuku zonke. familydoctor.org/stress-how-to-cope-better-with-lifes-challenges. Kubuyekezwe uDisemba 21, 2016. Kufinyelelwe ngo-Okthoba 15, 2018.

National Institute of Mental Health iwebhusayithi. Izinto ezi-5 okufanele wazi ngokuxineka. www.nimh.nih.gov/health/publications/stress/index.shtml. Kufinyelelwe ngo-Okthoba 15, 2018.