Ingabe Ukucabanga Okuqondile Kuyasebenza Ngempela?

-Delile

• Ukuqonda Okungcono Ithemba
• Ukuqhathanisa Kwengqondo kanye ne-WOOP
• Buyekeza kwe-

Sonke sizizwile izindaba ezinamandla zokucabanga okuhle: Abantu abathi isimo sengqondo esigcwele ingilazi sibasizile ukuthi benze konke kusuka emandleni ngemizuzu embalwa edlule yesigaba se-spin ukunqoba izifo eziqeda amandla njengomdlavuza.

Olunye ucwaningo luyawusekela lo mbono. Abantu abahlangabezane nokuhluleka kwenhliziyo baphumelele kakhulu ekululameni uma bebhekwa njengabanethemba, ngokocwaningo lwakamuva oluvela eMassachusetts General Hospital eBostonEnye isayensi ithole ukuthi abanethemba lokuhle banempendulo engcono yebhayoloji ku-hormone yokucindezeleka i-cortisol kunama-pessimists. Futhi olunye ucwaningo olwenziwa ngo-2000 olwahlaziya omagazini bezindela lwathola ukuthi isimo sengqondo sokujabula, njengoba sibonwa ngokubhala kodade, sihlobene kakhulu nokuphila isikhathi eside. (Bheka Izinzuzo Zezempilo Zokuba I-Optimist vs. A Pessimist.)

Kepha kungenzeka yini ukuthi ukuba nemicabango ejabulisayo kungakusiza unqobe ububi empilweni?

Ukuqonda Okungcono Ithemba

Ngeshwa, akuyona leyo okuphelele indaba. Nakuba, ngokuvamile, ucwaningo luqinisekisa ukuthi ongqondongqondo abanethemba lokuhle baphila isikhathi eside, babona impumelelo eyengeziwe yomsebenzi nobuhlobo, futhi bajabulela impilo engcono, isimo sengqondo esinjalo sisenza sibe maningi amathuba okuba sithathe isinyathelo esifanele: ukulandela imiyalo yodokotela, ukudla kahle, nokuzivocavoca umzimba.

"Igama elithi 'ukuba nethemba elihle' lijikijelwa kakhulu njengokucabanga okuhle, kodwa incazelo inkolelo yokuthi uma sibhekene nokungalungile, silindele umphumela omuhle-futhi sikholelwa ukuthi ukuziphatha kwethu kubalulekile," kusho uMichelle Gielan, umsunguli we-Institute for Applied Positive Research nomlobi we Ukusakaza Injabulo.

Ithi inselele ukuxilongwa kwesifo. Abanethemba elikhulu kungenzeka bakholelwe ukuthi kukhona izinyathelo ongazithatha ukuze uthuthukise amathuba akho-futhi lokho kuziphatha (ukuhambisana nezikhathi zodokotela, ukudla ngendlela efanele, ukunamathela emithini) kungaholela emiphumeleni engcono, kusho uGielan. Ngenkathi i-pessimist ingenza ezinye walezo zenzo zokuziphatha, ezinombono obulalayo kakhulu ngezwe, zingase futhi zeqe izinyathelo ezibalulekile ezingaholela kumphumela ongcono, uyachaza.

Ukuqhathanisa Kwengqondo kanye ne-WOOP

Encwadini yakhe, Ukucabanga Kabusha Ukucabanga Okuhle: Ngaphakathi Kwesayensi Entsha Yokugqugquzela, UGabriele Oettingen, Ph.D., uprofesa wesayensi yezengqondo eNew York University nase-University of Hamburg, uchaza lo mbono wamaphupho ajabulisayo angawaneli: Ukuphupha nje ngezifiso zakho, ucwaningo lwamanje lubonisa, akusizi ukufeza kubo. Ukuze uvune izinzuzo zemicabango ejabulisayo, kufanele ube nohlelo-futhi kufanele uthathe isinyathelo.

Ngakho-ke wasungula okuthile okubizwa ngokuthi "ukuqhathanisa kwengqondo": indlela yokubona ngeso lengqondo ehlanganisa ukubona umgomo wakho; ukufanekisa imiphumela emihle ehlotshaniswa naleyo njongo; ukubona ngeso lengqondo noma yiziphi izinselelo ongabhekana nazo; futhi ucabange uma unikezwa inselele, ukuthi uzonqoba kanjani ukuhlehla.

Ithi ufuna ukwenza okwengeziwe-ungacabanga ukuthi imiphumela yakho ithanjiswa kakhulu. Gxila kulowo mphumela futhi uwucabange ngempela. Bese, qala ukucabanga ngesithiyo sakho sokuqala ekufikeni ejimini-mhlawumbe yindlela yakho ematasa kakhulu. Cabanga ngaleyo nselele. Bese, setha inselele yakho ngesitatimende esithi "uma-ke", njengokuthi: "Uma ngiba matasa, ngizokwenza i-XYZ." (Futhi Ukungakanani Ukuvivinya umzimba Okudingayo Ngokuphelele kuncike Ezinjongo Zakho.)

Leli qhinga, eliqanjwe ngu-Oettingen, libizwa nge-WOOP-wish, umphumela, isithiyo, uhlelo, usho kanjalo. (Ungazizamela lapha.) I-WOOP ithatha imizuzu emihlanu kuphela ngeseshini futhi iyisu elisebenzayo elisebenza ngezinhlangano ezingazi lutho, kusho u-Oettingen. "Kuyindlela yezithombe-futhi wonke umuntu angenza isithombe."

Kungani kusebenza? Ngoba ikubuyisela eqinisweni. Ukucabanga ngezingqinamba kanye nokuziphatha kwakho okungakuvimbela ekufinyeleleni umgomo kunikeza ukuqonda kwangempela osukwini lwakho nsuku zonke-futhi ngethemba lokuthi kukukhanyisela ama-tweaks ongawenza ukudlula izivimbamgwaqo.

I-WOOP isekelwa ukubulawa kwedatha futhi. U-Oettingen uthi abantu abenza i-WOOP ngokuphathelene nokudla okunempilo badla izithelo nemifino eminingi; labo abasebenza ngezinjongo zokuzivocavoca ngokusebenzisa amasu okuzivivinya ngaphezulu; kanye neziguli ezilulama zokushaywa unhlangothi ezizilolonga zikhuthele futhi zehla nesisindo esiningi kunalezo ezingakwenzi. (Sinamasu amaningi avunyelwe yi-Therapist-Positive Postivity nawo.)

Ungafunda Ukuba I-Optimist

Ukungabi nathemba ngokwemvelo? Ngaphandle kwe-WOOP-nokwenza isiqiniseko sokugxila ekuziphatheni okuhle-kubalulekile ukwazi ukuthi umbono wakho ngempilo awuthambeki. Ukuyishintsha kuyinto kungenzeka, kusho uGielan. Qala ngale mikhuba emithathu yabantu abanethemba elikhulu.

• Yiba obongayo. Ocwaningweni lwango-2003, abacwaningi bahlukanisa abantu baba ngamaqembu amathathu ahlukene: elinye labhala phansi lokho elalibonga ngakho, elilodwa elibhala phansi izingqinamba zaleli sonto, nelilodwa elibhala phansi izinto ezingathathi hlangothi. Imiphumela: Emasontweni ambalwa nje, abantu ababhala phansi izinto ababebonga ngazo babenethemba elikhulu futhi baze bavivinya umzimba ngaphezu kwamanye amaqembu amabili.
• Zibekele imigomo emincane. Abalindeli kahle kungenzeka babe nethuba lokuvuna izinzuzo zezempilo zokucabanga okujabulisayo, kepha futhi bathatha nezinyathelo ezincane ezibakhombisa ukuthi ukuziphatha kwabo kubalulekile, kusho uGielan. Ukugijima imayela, isibonelo, kungase kungabi umgomo omkhulu kwabanye abantu, kodwa kuyinto elawulekayo futhi ongabona imiphumela ekukukhuthazeni ukuthi uqhubeke nokuzilolonga noma ukushaya ijimu.
• Ijenali. Imizuzu emibili ngosuku, bhala ulwazi oluhle kakhulu owake waba nalo emahoreni angama-24 adlule-faka yonke into ongayikhumbula njengokuthi ubukuphi, uzizwe kanjani, nokuthi kwenzekeni ngempela, kuphakamisa uGielan. "Wenza ubuchopho bakho buphinde buvuselele lolo lwazi oluhle, bube namandla ngemizwelo emihle, engakhipha i-dopamine," kusho uGielan. Sebenzisa lokhu okuphakeme ngokushaya i-pavement post-journaling sesh: I-Dopamine ixhumene kakhulu nokuzikhuthaza nokuziphatha okunomvuzo. (PS Le ndlela Yokucabanga Okuqondile Ingenza Ukunamathela Emikhubeni Enempilo Kube Lula Kakhulu.)

Buyekeza kwe-