Ungakwenza Kanjani Ukuzindla Ngomzimba (futhi Kungani Kufanele)

-Delile

• Kungani kukufanele ukuzama
• Okokulala
• Ngokucindezeleka nokukhathazeka
• Ngobuhlungu
• Ungaqala kanjani
• Kwenze umkhuba
• Ezinye izeluleko zokuqala
• Ungakhathazeki ngokuphelela
• Khumbula, ungazindla noma kuphi
• Gwema ukuya ekuzindleni ngezinhloso ezithile
• Okubalulekile

Kuleli qophelo, mhlawumbe uzwile konke ngezinzuzo zokuzindla. Kepha ngezinhlobo eziningi zokuzindla ongakhetha kuzo, ukuqala kungazizwa kukhungathekisa.

Faka ukuskena komzimba, umkhuba wokuzindla obandakanya ukuskena ngokucophelela umzimba wakho ukuze uzwe ubuhlungu, ukungezwani, noma yini engajwayelekile.

Ukukhulisa ukuqwashisa okukhulu ngokuzwa komzimba kungakusiza uzizwe uxhumeke kakhulu emzimbeni wakho futhi uthole ukuqonda okukhulu ngezimbangela zemizwa engadingeki.

Lolu lwazi lungenza kube lula ukubhekana nokungahambi kahle, okuholele ekuthuthukiseni impilo emzimbeni futhi ingqondo.

Kungani kukufanele ukuzama

Ochwepheshe bathole ubufakazi bokuthi ukuzindla kungakhuthaza impilo yomzimba nengokomzwelo ngezindlela eziningi, ezinjenge:

• ukulala okuthuthukisiwe
• ukukhathazeka nokukhululwa kwengcindezi
• ukuzazi okukhulu
• ukuzwela okwengeziwe
• ubuhlungu obuncishisiwe
• lapho uyeka ukubhema

Nakhu ukubheka ezinye zezinzuzo ezicwaningwe kakhulu.

Okokulala

Ukusikisela kokuzindla kwengqondo kungasiza ekunciphiseni umthelela wezinhlobo ezithile zezinkinga zokulala nokuthuthukisa ikhwalithi yokulala.

Ngokwe-American Academy of Pediatrics, umkhuba ojwayele ukuskena umzimba ngaphambi kokulala ungasiza kakhulu ekuqedeni ukuqwasha.

Yini eyenza ukuzindla kuphumelele kangaka ezinkingeni zokulala?

Abantu abaningi banenkinga yokuthola ukuphumula ngokwanele lapho bezizwa bekhathazekile noma becindezelekile. Ngoba ukuzindla kungakusiza uphumule, uyeke imicabango ekhathazayo, futhi uzizwe uzolile jikelele, umkhuba ojwayelekile wokuzindla uvama ukukhulula ukucindezeleka okukugcina uphapheme.

Ngokucindezeleka nokukhathazeka

Ucwaningo lusekela ukuzindla njengendlela engasiza ekunciphiseni ukukhathazeka nokucindezeleka.

iphakamisa ukuthi ukuzindla kwengqondo kunamandla okunciphisa izimpawu zokukhathazeka jikelele. Abaphenyi babuye baphawula ukuthi imikhuba yokunciphisa ukucindezeleka enengqondo ingaba nomthelela omuhle ekhonweni lokulawula ukucindezeleka.

Izivivinyo ezingama-47 zokwelashwa nazo zathola ukusekelwa kokuzindla ngokwengqondo njengendlela ewusizo yokubhekana nokukhathazeka nokucindezeleka.

Ngobuhlungu

Uma uke wezwa ubuhlungu obukhulu, mhlawumbe ube nenkinga yokucabanga nganoma yini enye. Lokhu kungukuhlangenwe nakho kwansuku zonke kwabantu abaningi abaphila nobuhlungu obungapheli. Kuyaqondakala ukuthi lolu hlobo lobuhlungu lungaba nomthelela omubi empilweni yakho.

Ukuzindla kungenzeka kungabeki ubuhlungu. Kepha imiphumela yokuzindla, njengokuqwashisa okwengeziwe komzimba wakho nesimo somzwelo, kungasiza ekushintsheni indlela ocabanga ngayo ngalobo buhlungu. Ukuqaphela okwengeziwe nokwamukela ubuhlungu kungaholela ekubukeni okuthuthukisiwe.

Izifundo ze-13 zibonisa ukuthi ukuzindla kwengqondo kungasiza ekunciphiseni imiphumela ehambisana nobuhlungu obungapheli, njengokucindezeleka noma ukwehla kwekhwalithi yempilo.

Lezi zinzuzo zithinta isikhathi eside kunokunakekelwa okujwayelekile kobuhlungu obungapheli.

UJon Kabat-Zinn, uthisha wokuzindla kanye nochwepheshe ekucindezelekeni, uncoma ukuzindla ngemithwalo yokuskena umzimba njengohlobo olusiza kakhulu lokuzindla ngezinhlungu.

Ungaqala kanjani

Ungacabanga ngokuskena komzimba njenge-X-ray yengqondo ehamba kancane emzimbeni wakho.

Nakhu ukuthi ungazama kanjani:

1. Thola ukuthokomala. Qala ngokunethezeka. Lala phansi noma uhlale endaweni ekuvumela ukuthi welule izingalo zakho kalula.
2. Gxila. Vala amehlo akho bese uqala ukugxila ekuphefumuleni kwakho. Qaphela ukuzwa komoya wakho ukugcwalisa futhi ushiye amaphaphu akho njengoba uhogela futhi ukhipha.
3. Khetha ukuthi uzoqala kuphi. Qala noma yikuphi lapho uthanda khona - isandla sobunxele, unyawo lwesobunxele, isandla sokudla, unyawo lwesokudla, phezulu kwekhanda lakho. Gxila kuleyo ndawo njengoba uqhubeka uphefumula ngokunensa nangokujula.
4. Lalela. Vula ukuqwashisa kwakho ngemizwa yobuhlungu, ukungezwani, ukungakhululeki, noma yini engajwayelekile.
5. Iya kancane. Chitha noma yikuphi kusuka kumasekhondi angama-20 kuya kuminithi eli-1 ubuka le mizwa.
6. Vuma. Uma uqala ukubona ubuhlungu nokungahambi kahle, vuma futhi uhlale nanoma yimiphi imizwa le mizwa evelayo. Bemukele ngaphandle kokugxekwa. Isibonelo, uma uzizwa ukhungathekile futhi uthukuthele, ungazihluleli ngale mizwa. Baqaphele bese ubadlulisa.
7. Adonse umoya. Qhubeka uphefumule, ucabange ukuthi ubuhlungu nokucindezeleka kuncipha ngokuphefumula ngakunye.
8. Khulula. Khulula kancane kancane ukuqwashisa kwakho ngengqondo kuleyo ngxenye ethile yomzimba wakho bese uyiqondisa kabusha endaweni okugxilwa kuyo elandelayo. Abanye abantu bakuthola kuwusizo ukucabanga ukukhipha isitho somzimba esisodwa njengoba bephefumula bese beqhubekela kokulandelayo njengoba bephefumulela.
9. Hambisa phambili. Qhubeka nokuzivocavoca umzimba wakho ngendlela enengqondo kuwe, noma ngabe usuka phezulu uye phansi noma phezulu ngapha nangapha.
10. Qaphela imicabango yokukhukhuleka. Njengoba uqhubeka ukuskena emzimbeni wakho wonke, qaphela lapho imicabango yakho iqala ukukhukhuleka. Lokhu kuzokwenzeka mhlawumbe ngaphezu kokukodwa, ngakho ungakhathazeki. Awuhlulekile, futhi ungabuyisela kalula imicabango yakho emgqeni. Mane ubuyisele ngobumnene ukuqwashisa kwakho lapho ugcine khona ukuskena.
11. Bona ngeso lengqondo uphefumule. Lapho usuqedile ukuskena izingxenye zomzimba wakho, vumela ulwazi lwakho luhambe emzimbeni wakho wonke. Kubone ngeso lengqondo lokhu njengoketshezi okugcwalisa isikhunta. Qhubeka uhogele futhi uhogele umoya kancane njengoba uhleli nalokhu kwaziswa komzimba wakho wonke imizuzwana embalwa.
12. Buya. Khipha kancane ukugxila kwakho bese ubuyisela ukunakekela kwakho endaweni ezungezile.

Kwenze umkhuba

Ungahle ubone intuthuko ethile ngokushesha. Bese futhi, ukuskena komzimba kungahle kungabonakali kunomthelela nakancane. Kungaphaphamisa nokuqwashisa kwakho ngokungahambi kahle, kwenze kubonakale kubi kakhulu.

Lokhu kungakumisa ukuzindla ngokuphelele, kepha zama ukuzibophezela kweminye imizamo embalwa yokubona ukuthi izinto ziyathuthuka yini.

Iningi labantu alikuthandi ukuzindla noma ukuqaphela noma yiziphi izinzuzo izikhathi ezimbalwa zokuqala abazama ngalo. Kepha ochwepheshe baphakamisa ukuthi kusafanele ukuzindla njalo, noma ngabe awukuthandi.

Ukuzindla okungaguquguquki kungaholela kuzinguquko ezinhle ebuchosheni bakho, kufaka phakathi:

• ukugxila okuthuthukisiwe
• ukwanda kobubele neminye imizwa emihle
• ikhono elikhulu lokubhekana nemizwa engadingeki

Uma kusiza, ungacabanga ngokuzindla njengokuzivocavoca kobuchopho bakho. Mhlawumbe awuzizwa uthanda ukujuluka ngaso sonke isikhathi, ikakhulukazi uma usuvele unosuku olunzima. Kepha uma usuqala, ukujima kwakho ngokuvamile kuba lula, akunjalo?

Lapho usuqedile ukuzivocavoca, ungaze uzizwe muhle impela, futhi ukugcina uhlelo lokuzivocavoca ngokuvamile kwenza kube lula ngokuhamba kwesikhathi.

Ezinye izeluleko zokuqala

Uma ukuskena komzimba noma noma yiluphi uhlobo lokuzindla kubonakala kungakwenzeli okuningi okokuqala, zama ukungadikibali. Kungathatha isikhathi ukujwayela ukuzindla, futhi lokho kuvamile ngokuphelele.

Nawa amathiphu ambalwa okufanele uwagcine engqondweni:

Ungakhathazeki ngokuphelela

Uma kukhulunywa ngokuzindla, ayikho indlela eyodwa "efanele". Ekugcineni, uhlobo oluhle lokuzindla yilokho okukusebenzelayo.

Abantu abaningi bakuthola kusiza kakhulu ukuzindla ngasikhathi sinye nsuku zonke nasendaweni efanayo. Lokhu kungakusiza wakhe umkhuba, kepha ungakhathazeki kakhulu uma kufanele usinqamule kwesinye isikhathi.

Ukuzindla imizuzu eyi-15, noma imizuzu engu-5, kungcono kunokungazindli nakancane.

Mhlawumbe uzophazamiseka, futhi lokho kulungile. Wonke umuntu uyakwenza. Esikhundleni sokuzinika isikhathi esinzima, vele uzikhuthaze ukuthi uqhubeke nokuzama.

Khumbula, ungazindla noma kuphi

Kungaba lula ukuzindla ekhaya, kepha ungazijayeza ukuzindla noma kuphi:

• Ukukhathala noma ukushuba emsebenzini? Thatha ikhefu lemizuzu emi-5 ukuskena umzimba ngokushesha.
• Cranky ekhaya lakho lokuya emsebenzini? Prakthiza ukwamukela nesihawu ngokuzindla ngomusa wothando.

Uma ukuthola kunzima ukukhululeka esimeni sokuzindla sendabuko, njengokuhlala unqanyulwe imilenze, zama ukulala phansi, ukusukuma noma uzindle ngaphandle.

Gwema ukuya ekuzindleni ngezinhloso ezithile

Kungenzeka uqhuba ukuzindla ngesizathu. Ungahle uthande ukunciphisa ukucindezeleka, ube ngcono ekuphumuleni, noma uthuthukise ukulala kwakho.

Kepha uma ungena kukho unezinhloso ezithile, ungahle uzizwe ugxile kakhulu ekuzameni ukuzifinyelela kangangokuthi unenkinga yokugxila ekuzweleni emzimbeni wakho. Uma uqala ukuzizwa sengathi ukuzindla akusebenzi, ungahle ucindezeleke kakhulu kunakuqala.

Kuyasiza kakhulu ukuqala ngomgomo owodwa olula: ukufunda kabanzi ngalokho okushiwo umzimba wakho.

Okubalulekile

Ukuzindla kuyaqhubeka nokuthola ukuthandwa njengenkambiso yokuzuzisa enempilo, futhi ochwepheshe abaningi bayincoma njengendlela ewusizo yokulawula imizwa eyinselele.

Ngenkathi ukuzindla ngokuskena komzimba kubandakanya ubungozi obuncane, ukuzindla kokucabanga ngezinye izikhathi kungaba kubi kakhulu ukudana noma ukukhathazeka. Uma ubona imicabango emnyama noma engafuneki noma imizwa, hlola umelaphi ngaphambi kokuqhubeka.

UCrystal Raypole wake wasebenza njengombhali nomhleli weGoodTherapy. Imikhakha yakhe enentshisekelo ifaka izilimi nezincwadi zase-Asia, ukuhunyushwa kwesiJapane, ukupheka, isayensi yemvelo, ukuzethemba ngocansi, nempilo yengqondo. Ngokukhethekile, uzibophezele ekusizeni ukunciphisa ukucwaswa okuzungeze izingqinamba zezempilo yengqondo.