Ungakukhuphula Kanjani Ukuzethemba Kwakho Ezinyathelweni Ezi-5 Ezilula

-Delile

• Lalela Amandla
• Yakha Amandla Akho Engqondo
• Vuselela nge-Yoga
• Phinda Ubhale Indaba Yakho
• Zibuke Ukunqoba
• Buyekeza kwe-

Ukuze uthole okufunayo—emsebenzini, ejimini, empilweni yakho—kubalulekile ukuzethemba, into esiyifunde sonke ngesipiliyoni. Kepha izinga okubekwa ngalo lowo mcabango lapho ushayela impumelelo yakho lingakumangaza. "Ukuzethemba kuhambisana nekhono uma kuziwa empumelelweni," kusho uCameron Paul Anderson, Ph.D., uprofesa eHaas School of Business e-UC Berkeley. Uma uzizwa umuhle ngawe, uzimisele ukuzibeka engcupheni futhi ukwazi ukubuyela emuva kusuka ezingqinambeni. Futhi ucabanga ngokwakha ngokwengeziwe futhi uziphushe ngokwengeziwe, usho kanjalo.

Ukuzethemba kukusiza nokuthi usebenzise amandla amahle wokucindezeleka, ngokusho kocwaningo oluvela e-University of Chicago. Abantu abangenaso isiqiniseko ngabo maningi amathuba okuthi babone izimpawu zokungezwani (njengezandla ezijulukayo) njengezimpawu zokuthi sebezohluleka, okuba yisiprofetho esizigcwalisayo. Abantu abazethembayo ababoshwa yilolo hlobo lokunganaki futhi bangathola izinzuzo zempendulo yengcindezi (njengokucabanga okucijile) futhi benze kangcono ngaphansi kwengcindezi. (Nakhu ukuthi ungaguqula kanjani ukucindezeleka kube amandla aqondile.)

"Izakhi zofuzo zifinyelela kumaphesenti angama-34 okuzethemba," kusho u-Anderson - kepha nguwe olawula ezinye izingxenye ezimbili kwezintathu. Ukuzethemba kwakho kangakanani kusekelwe ekubaleni ubuchopho bakho obukwenzayo ngokulinganisa izinto ezinjengokuhlangenwe nakho kwangaphambilini ngokumelene nezici ezinjengokuba nethemba. Ukuthuthukisa ukuzethemba kwakho kusho ukuqonda leyo equation. Lawa macebiso azosiza.

Lalela Amandla

Abantu abanalokho ochwepheshe abakubiza ngokuthi "i-growth mind-sets" -inkolelo yokuthi noma ubani angaba yingcweti kokuthile, kungakhathaliseki ukuthi ikhono lakhe lokuqala lingakanani - bavame ukuzethemba kakhulu kunalabo abacabanga ukuthi amakhono azalwa nawo, kusho u-Anderson. Isimo sokukhula sikukhuthaza ukuthi uhambise ukwehluleka okwedlule futhi uthole isikhuthazo esengeziwe empumelelweni. Ukwamukela lesi sitayela sokucabanga okuhle, u-Anderson uphakamisa ukunaka ukunqoba okuncane. "Lokhu kuzokwakha ukukholelwa kwakho kumakhono akho, ngakho-ke lapho ubhekene nemisebenzi enzima kakhulu, uzozizwa uzethemba ngokwengeziwe," esho. Ukubungaza lezo zimpumelelo ezincane kukusiza nokuthi ubone yonke inqubekelaphambili yakho njengoba usebenzela umgomo. (Sebenzisa lawa macebiso ukukhulisa imfanelo yakho futhi unqobe noma iyiphi inselelo yokuzivocavoca.)

Yakha Amandla Akho Engqondo

Ukuvivinya umzimba kungenye yezinto ezinamandla kakhulu ongazenza ukukhulisa ukuzethemba, kusho uLouisa Jewell, umbhali we Xhuma Ingqondo Yakho Ukuze Uzethembe: Isayensi Yokunqoba Ukuzingabaza. "Uma uzivocavoca, ubuchopho bakho buthola imiyalezo evela emzimbeni wakho ethi, nginamandla futhi ngiyakwazi. Ngikwazi ukuphakamisa izinto ezisindayo futhi ngigijime amabanga amade," kuchaza yena. Ukuvivinya umzimba kukhipha ama-endorphin anika amandla, okhulisa imizwa, aqede ukungezwani, futhi akuphazamise emicabangweni engemihle, kusho u-Oili Kettunen, Ph.D., onguchwepheshe kwezokuzivocavoca kwezempilo e-Sport Institute of Finland eVietumäki. Ukuze uzuze, vivinya umzimba okungenani imizuzu engu-180 ngesonto, noma imizuzu engu-30 kuya kwengu-40 izinsuku ezinhlanu ngesonto. Futhi usebenze ekuseni uma ungakwazi ukuyijika. "Umqondo ongapheli wokufeza owutholayo uzoba nomthelela ekuziphatheni kwakho usuku lonke," kusho uJewell.

Vuselela nge-Yoga

Ukuma okuthile kwe-yoga kungase kukusize wakhe ukuzethemba, ngokusho kocwaningo olusha kujenali Imingcele kuPsychology. Ukuma kwentaba (ukuma imilenze yakho ihlangene futhi umgogodla nesifuba sakho siphakanyisiwe) kanye nokuma kokhozi (ukuma izingalo zakho ziphakanyiswe ukuphakama kwehlombe futhi weqe phambi kwesifuba) kuqinisa amandla nemizwa yokukhuthazeka. Kungani? Olunye ucwaningo lukhombisa ukuthi i-yoga ingakhuthaza i-vagus nerve-i-cranial nerve ephuma ebuchosheni iye esiswini-yona ekhulisa amandla, inhlalakahle nokuzethemba, kusho umlobi ocwaningayo u-Agnieszka Golec de Zavala, Ph.D. Izinguquko zibonakale ngemuva kwemizuzu emibili nje kuphela, uyanezela. Iseluleko sakhe: "Yenza i-yoga njalo. Kungaba nezinzuzo ezihlala isikhathi eside. Kungathinta isimiso sezinzwa esiyinhloko ngendlela ejulile, ehlala njalo yokwenza ngcono amandla nokwakha ukuzethemba." (Qala ngale ndlela yokuphefumula ye-yoga eyakha ukuzethemba.)

Phinda Ubhale Indaba Yakho

Abantu bakha ukulandisa mayelana namakhono abo, kusho u-Jewell. "Yilapho uzitshela khona, angiyena uhlobo lweCrossFit, noma ngesaba ukukhuluma phambi kwabantu," kuchaza yena. Kepha unamandla wokuchaza kabusha ukuthi uzihlukanisa kanjani ukuze ushaye udlule leyo mingcele yengqondo. (Nakhu ukuthi kungani kufanele uzame okuthile okusha.)

Qala ngendlela okhuluma ngayo wedwa. Uma ucabanga ngendawo ethile yempilo yakho ebangela ukungabaza, sebenzisa izabizwana zomuntu wesithathu: "U-Jennifer unovalo" esikhundleni sokuthi "Nginovalo," abacwaningi baseNyuvesi yaseBuffalo baphakamisa. Kuzwakala kuwubuwula, kodwa kuyasebenza: Abantu abasebenzisa indlela ngaphambi kokunikeza inkulumo bazizwe benesimo esihle kakhulu ngokusebenza kwabo kunalabo abangayisebenzisanga. Ukucabanga komuntu wesithathu kungadala umuzwa webanga phakathi kwakho nanoma yini okufaka ukuphepha kwakho. Kukuvumela ukuthi uzivuselele kabusha njengomuntu ofeze kakhudlwana.

Zibuke Ukunqoba

Uma ucabanga noma uzibona ngeso lengqondo wenza okuthile, ubuchopho bakho buphendula sengathi ubukwenza ngempela, ucwaningo oluvela e-University of Washington lukhombisa. Lokho kuyasiza lapho uqeqeshela umcimbi othize, njengokugijima umjaho noma ukunikela nge-toast yomshado. Kodwa ezinye izivivinyo zokubonisa ngeso zisiza ukwandisa ukuzethemba kwakho konke. Qala ngokufanekisa isimo lapho uzizwa uqiniseka kakhulu, kusikisela uMandy Lehto, Ph.D., umqeqeshi womuntu siqu. Yenza isimo sicace ngangokunokwenzeka. Umi kanjani? Ugqokeni? Yenza lokhu imizuzu embalwa kanye noma kabili ngosuku, kusho uLehto. Kuyasebenza ngoba kukuvumela uzijwayeze ukuzethemba, uqinise imijikelezo yobuchopho ekutshela ukuthi ulungele futhi uyakwazi. Ngemuva kwesikhashana, uzokwazi ukusebenzisa leyo mizwa emihle noma nini lapho uyidinga.

Buyekeza kwe-