Izeluleko Ezingu-8 Zokuhambisana Nokululama Ngesikhathi Sobhadane

-Delile

• Bamba izinhloso zakho
• Khumbula: Lolu bhubhane ngeke luhlale unomphela
• Dala inqubo
• Yamukela ibanga elingokomzimba, hhayi ibanga elingokomzwelo
• Bheka izinketho zokusekelwa okubonakalayo
• Yenza isikhathi esiningi sokuzinakekela
• Hlola izintshisekelo ezintsha (uma ukufuna)
• Prakthiza ububele

Ngisho nasezimeni ezifanele, ukululama okuluthayo kungaba nzima. Faka ubhadane ekuxubeni, futhi izinto zingaqala ukuzizwa zikhungathekisa.

Kanye nokwesaba ukuthola i-coronavirus entsha noma ukulahlekelwa abathandekayo ngenxa yesifo sayo, i-COVID-19, ungahle ubhekane neminye imizwa eyinkimbinkimbi, kufaka phakathi ukungazethembi kwezezimali, isizungu nosizi.

Kuyaqondakala ukuthi uzizwe uphonselwa inselelo yilezi zinkathazo, kepha akudingeki ukuthi ziphazamise inqubo yakho yokutakula. Nawa amathiphu ayisishiyagalombili akusiza uzulazule emgwaqweni ongaphambili.

Hlala unolwazi ngezibuyekezo zethu ezibukhoma mayelana nokuqubuka kwamanje kwe-COVID-19. Futhi, vakashela ihabhu lethu le-coronavirus ukuthola eminye imininingwane yokuthi ungazilungiselela kanjani, izeluleko ngokuvikela nokwelashwa, nezincomo zochwepheshe.

Bamba izinhloso zakho

Ukungaqiniseki obhekene nakho njengamanje kungakwenza uzibuze ukuthi ngabe likhona yini iphuzu lokuhambisana nokululama.

Ukuphakelwa kwakho kokuxhumana nomphakathi kungahlakazeka ngama-meme nokuthunyelwe okujwayele ukuphuza nokubhema ukhula njengezindlela zokubhekana nesikhathi sokuhlukaniswa. Futhi ngaphandle kwama-oda wokuvala, izikhungo zokugcina izitolo kanye nezitolo zotshwala zihlala zivulekile njengamabhizinisi abalulekile, kungeza olunye ungqimba lwesilingo.

Ukuzikhumbuza ukuthi kungani ukhetha ukutakula kungasiza.

Mhlawumbe ubudlelwano bakho abukaze bube ngcono ngenxa yomsebenzi okade uwufaka. Noma mhlawumbe uzizwa ungcono ngokomzimba kunalokho owawucabanga ukuthi ungakwenza.

Noma ngabe yiziphi izizathu zakho, ukuzigcina engqondweni kungasiza. Zibhale engqondweni, noma zama ukuzibhala phansi uzishiye endaweni ethile ozozibona usuku ngalunye. Izikhumbuzi ezibonakalayo zingaba ithuluzi elinamandla.

Khumbula: Lolu bhubhane ngeke luhlale unomphela

Kungazizwa kuyinselele enkulu ukugcina ukutakula lapho inqubo yakho ifaka izinto ezisabanjiwe manje - noma ngabe lowo ngumsebenzi, ukuchitha isikhathi nabantu obathandayo, noma ukushaya ijimu.

Lokhu kuphazamiseka kuyaphazamisa futhi kuyethusa. Kodwa kungokwesikhashana. Kungaba nzima ukukucabanga njengamanje, kepha kuzoba khona iphuzu lapho izinto zizoqala ukuzizwa zijwayelekile futhi.

Ukuqhubeka nomzamo osuvele uwenzile ekululameni kuzokwenza kube lula kuwe ukuthi uphinde ubuyele ekushintsheni kwezinto lapho lesi siphepho sidlula.

Dala inqubo

Kuhle kakhulu ukuthi wonke umuntu uzama ukuthola uhlobo lwenqubo njengamanje, kepha kubaluleke kakhulu kubantu ekululameni.

Amathuba ukuthi, izinto eziningi zesimiso sakho sangaphambi kobhadane zivinjelwe manje.

"Ngaphandle kwesakhiwo ekubuyiseleni, ungahle uthwale kanzima," kuchaza uCyndi Turner, LCSW, LSATP, MAC, uchwepheshe wokuthola umlutha eVirginia. "Ukukhathazeka, ukudangala, nokwesaba kungaholela emakhonweni angenampilo okubhekana nezinkinga aletha ukukhululeka ngokushesha, njengotshwala nezidakamizwa."

Uma ungakwazi ukulandela inqubo yakho ejwayelekile, ungaphinda uthole ukwakheka ngokwakha inqubo yokuhlukaniswa esikhundleni.

Kungaba lula noma kuningiliziwe njengoba uthanda, kepha zama ukuhlela izikhathi ze:

• esukuma eyolala
• ukwenza umsebenzi ekhaya
• ukudla okulungiselelwe nemisebenzi yasendlini
• imisebenzi ebalulekile
• ukuzinakekela (okuningi kulokhu kamuva)
• imihlangano ebonakalayo noma ukwelashwa okuku-inthanethi
• izinto zokuzilibazisa, njengokufunda, amaphazili, ubuciko, noma ukubukela ama-movie

Awudingi ukuhlela yonke iminithi yosuku lwakho, kunjalo, kepha ukuba nokufana kwesakhiwo kungasiza. Lokho kusho, uma ungakwazi ukuyilandela ngokuphelele nsuku zonke, ungazishayi wena ngakho. Zama futhi kusasa wenze konke okusemandleni akho.

Yamukela ibanga elingokomzimba, hhayi ibanga elingokomzwelo

Ukuhlukaniswa okuphoqelelwe kungadala ukucindezeleka okuningi, ngisho nangaphandle kwezici ezithile.

Ukuzihlukanisa kungaba yinto esemqoka kubantu abasindayo, ikakhulukazi ukululama ngaphambi kwesikhathi, kusho uTurner. Uyachaza: "Ama-oda wokuhlala ekhaya anqamula abantu ezinhlelweni zabo zokuxhasa kanye nemisebenzi ejwayelekile," echaza.

Yize imihlahlandlela yokuqaqeka ngokomzimba isho ukuthi akufanele ube seduze ngokomzimba ukuxhumana nanoma ubani ongahlali naye, ngokuqinisekile akudingeki uzinqume ngokuphelele.

Unga - futhi kufanele - wenze iphuzu lokuxhumana nabantu obathandayo ngocingo, ngombhalo, noma ngengxoxo yevidiyo. Ungazama nokwenza eminye imisebenzi yakho yangaphambi kobhadane, njengephathi yokudansa ekude. Kancane kancane, mhlawumbe, kepha lokho kungakwenza kube mnandi kakhulu (noma okungenani kukhunjulwe)!

Bheka izinketho zokusekelwa okubonakalayo

Amaqembu okusekela imvamisa ayingxenye enkulu yokululama. Ngeshwa, noma ngabe ukhetha izinhlelo eziyizinyathelo eziyi-12 noma ukwelulekwa kweqembu eliqondiswe kumelaphi, ukwelashwa kweqembu njengamanje akulona iqiniso njengamanje.

Kungahle kungabi lula ukuthola umelaphi onikeza ukwelulekwa ngomuntu ngamunye, noma, ikakhulukazi uma izwe lakho likhiyiwe (noma kunabelaphi abaningi abatholakala ngezikhathi ezikude futhi bathatha iziguli ezintsha).

Noma kunjalo, kungenzeka ungadingi ukuyeka emihlanganweni yeqembu.

Amaqembu amaningi okusekela ahlinzeka imihlangano eku-inthanethi, kufaka phakathi:

• Ukubuyiselwa kwe-SMART
• Izidakwa Akaziwa
• Izidakamizwa Ezingaziwa

Ungahlola nezincomo zokwesekwa (namathiphu okuqala iqembu lakho elibonakalayo) kusuka ku-Substance Abuse and Mental Health Services Administration (SAMHSA).

"Usizo kumane kungukushaya ucingo nje," kugcizelela uT Turner.

Ubuye ancome ukwesekwa okungaqondile, njengokulalela ama-podcast wokutakula, izinkundla zokufunda noma amabhulogi, noma ukubiza omunye umuntu ukuze alulame.

Yenza isikhathi esiningi sokuzinakekela

Ukuzizwa ungcono kakhulu kungenza kube lula ukubhekana nezinselelo zesimo sezulu eziza kuwe. Ukuzinakekela kubaluleke kakhulu manje, kokubili empilweni yakho engqondweni nasemzimbeni.

Inkinga kuphela? Amasu akho wokuya kungenzeka angatholakali njengamanje, ngakho-ke kungadingeka ukuthi ube nobuciko.

Njengoba ijimu yakho kungenzeka ivaliwe futhi awukwazi ukuzivocavoca eqenjini, cabanga ngalokhu:

• ukugijima endaweni engenalutho
• izintaba
• ukulandela amavidiyo wokuzivocavoca (izinkampani eziningi zokuvivinya umzimba nezinkampani yokuzivocavoca zinikela ngamavidiyo wamahhala isikhathi sobhadane)

Ungakuthola kunzima nokuzingela igrosa yakho ejwayelekile, kepha uma ukwazi, zama ukudla ukudla okunomsoco, okunomsoco ngezithelo nemifino ukukhulisa amahomoni ajabule, uphehla ubuchopho bakho, nokuvikela impilo yomzimba. (Ithiphu: Uma ungakwazi ukuthola okusha, iqhwa liyindlela enhle.)

Lokho kusho ukuthi, uma ukuthola kunzima ukudla, akukho hlazo ngokunamathela kokudla okunethezeka owaziyo ukuthi uyakuthanda (futhi uzokudla). Ukudla okuthile kungcono kungelutho.

Hlola izintshisekelo ezintsha (uma ukufuna)

Kuleli qophelo, mhlawumbe uke wakuzwa lokhu kaninginingi, kepha manje kungaba yisikhathi esihle sokuzifundisa ikhono elisha noma wenze umdlalo wokuzilibazisa.

Ukugcina isikhathi sakho samahhala simatasa nemisebenzi ejabulisayo kungakuphazamisa emicabangweni engadingeki noma ekuvuseleleni engathikameza ukululama. Ukwenza izinto onentshisekelo kuzona kungenza nesikhathi osichitha ekhaya sibonakale singekho.

Ezinye izinto okufanele uzicabangele:

• I-YouTube inikela ngamavidiyo amaningi wokuthi kwenziwa kanjani amaphrojekthi e-DIY, ukupheka namakhono okwenza umsebenzi wobuciko, njengokunitha noma ukudweba.
• Ngabe kuveziwe izahluko ezimbalwa zenoveli? Ngeke izibhale!
• Ufuna ukubuyela ekolishi (ngaphandle kwamaphepha esikhathi kanye nezivivinyo zokugcina)? Thatha isifundo esisodwa samahhala se-Yale University.

Umsindo uyakhathaza? Kulungile. Khumbula: Izinto zokuzilibazisa kufanele zibe mnandi. Uma ungazizwa sengathi unamandla engqondo okuthatha into entsha njengamanje, lokho kulungile impela.

Ukudlala umdlalo wevidiyo noma ukulandela lowo mbukiso owuqalile nongakaze uwuqede kwamukeleke ngokuphelele, futhi.

Prakthiza ububele

Ukuzizwela ngaso sonke isikhathi kuyisici esibalulekile sokululama. Ingelinye lamathuluzi abaluleke kakhulu onawo njengamanje.

Yize ngokuvamile kulula ukunikeza uzwela nomusa kwabanye, ungahle ube nesikhathi esinzima sokuqondisa leyo mizwa ngaphakathi. Kepha ufanele umusa njenganoma ngubani omunye, ikakhulukazi ngezikhathi ezingezinhle.

Kungenzeka ukuthi awukaze uhlangabezane nanoma yini ecindezela kangaka noma eguqula impilo njengalesi sifo esiwumshayabhuqe nokuqhelelana ngokomzimba okulethwayo. Impilo ayiqhubeki ngendlela ejwayelekile. KULUNGILE ukungazizwa KULUNGILE njengamanje.

Uma kwenzeka ubuyela emuva, zinike ukuxolelwa esikhundleni sokugxekwa noma ukwahlulelwa. Hlonipha inqubekelaphambili osuyenzile esikhundleni sokubuka ukubuyela emuva njengokuhluleka. Finyelela kwabathandekayo ukuze uthole isikhuthazo nokusekelwa. Khumbula, kusasa ngolunye usuku.

Akunandaba ukuthi izinto zingazwela kanjani inselelo njengamanje, uhambe ibanga elide. Ukuhlonipha uhambo lwakho kuze kube manje nokuqhubeka usebenzela ikusasa kungakusiza uhlale uzinze phakathi nobhadane lwe-COVID-19.

Ngaphezu kwakho konke, bambelela ethembeni. Lesi simo sinzima, kepha asihlali unomphela.

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.