Izeluleko Ezingu-10 Zokukusiza Uyeke Ukukhanyisa

-Delile

• Yini ebangela ukukhanyisa?
• Amathiphu wokubhekana nemicabango ekhanyayo
• 1. Ziphazamise
• 2. Hlela ukuthatha isinyathelo
• 3. Thatha isinyathelo
• 4. Buza imicabango yakho
• 5. Lungisa imigomo yempilo yakho
• 6. Sebenzela ukukhulisa ukuzethemba kwakho
• 7. Zama ukuzindla
• 8. Qonda okubangela wena
• 9. Khuluma nomngane
• 10. Zama ukwelashwa
• Izinguquko zendlela yokuphila
• Kungenzeka uyeke ukukhanyisa

Kuyini ukugquma?

Ikhanda lakho selike lagcwala umcabango owodwa, noma uchungechunge lwemicabango, oqhubeka uphinda… futhi uphinda… futhi uyaziphinda?

Inqubo yokuqhubeka ucabanga ngemicabango efanayo, evame ukudabukisa noma ibe mnyama, ibizwa ngokuthi yi-rumination.

Umkhuba wokuqubuka ungaba yingozi empilweni yakho yengqondo, njengoba kungakhulisa noma kukhulise ukucindezeleka futhi kuphazamise ikhono lakho lokucabanga nokucubungula imizwa. Kungakudala futhi ukuthi uzizwe ukhishwe inyumbazane futhi, empeleni, kungaxosha abantu.

Yini ebangela ukukhanyisa?

Abantu bayakhanyisa ngezizathu ezahlukahlukene.Ngokusho kwe-American Psychological Association, ezinye izizathu ezivamile zokuqhakaza zihlanganisa:

• inkolelo yokuthi ngokukhanyisa, uzothola ukuqonda empilweni yakho noma enkingeni
• ukuba nomlando wokuhlukumezeka ngokomzwelo noma ngokomzimba
• ubhekene nezingcindezi eziqhubekayo ezingalawulwa

Ukukhanyisa futhi kuvamile kubantu abanezici ezithile zobuntu, ezibandakanya ukuphelela, i-neuroticism, kanye nokugxila ngokweqile ebudlelwaneni bomuntu nabanye.

Ungahle ube nokuthambekela kokudlula ebuhlotsheni bakho nabanye kakhulu kangangokuthi uzonikela ngokuzidela okukhulu komuntu siqu ukugcina ubudlelwane bakho, noma ngabe abukusebenzeli.

Amathiphu wokubhekana nemicabango ekhanyayo

Lapho usubambeke emjikelezweni wokucabanga okhanyayo, kungaba nzima ukuphuma kuwo. Uma ufaka umjikelezo wemicabango enjalo, kubalulekile ukuyimisa ngokushesha okukhulu ukuze uyivimbele ukuba ibe namandla kakhulu.

Njengalapho ibhola ligingqika phansi, kulula ukumisa imicabango ekhanyayo lapho iqala ukugingqa futhi inejubane elincane kunalapho iqoqe ijubane ngokuhamba kwesikhathi.

Ngakho-ke, yini ongayenza ukuvimba le micabango engalawuleki ukuthi ingangeni engqondweni yakho?

Nawa amathiphu ayi-10 ongawazama lapho uqala ukuzwa umcabango ofanayo, noma isethi yemicabango, uzungeza ikhanda lakho:

1. Ziphazamise

Lapho ubona ukuthi uqala ukukhanyisa, ukuthola ukuphazamiseka kungaphula umjikelezo wakho wokucabanga. Bheka indawo okuzungezile, khetha ngokushesha enye into ongayenza, futhi ungayiniki umcabango wesibili. Cabanga ngalokhu:

• ukubiza umngani noma ilungu lomndeni
• wenza imisebenzi ezungeze indlu yakho
• ukubukela ibhayisikobho
• ukudweba isithombe
• ukufunda incwadi
• uhamba uzungeze indawo yangakini

2. Hlela ukuthatha isinyathelo

Esikhundleni sokuphindaphinda umcabango ofanayo omubi kaninginingi, thatha lowo mcabango bese wenza uhlelo lokuthatha isinyathelo sokubhekana nawo.

Ekhanda lakho, bhala igxathu ngalinye odinga ukulithatha ukubhekana nale nkinga, noma ubhale phansi ephepheni. Cacisa ngangokunokwenzeka futhi ubhekane namaqiniso ngokulindele kwakho.

Ukwenza lokhu kuzophazamisa amahemuhemu akho. Kuzokusiza nokuthi uqhubekele phambili emzameni wokukhipha umcabango omubi ekhanda lakho unomphela.

3. Thatha isinyathelo

Uma usuveze uhlelo lwezinyathelo zokubhekana nemicabango yakho ekhanyayo, thatha isinyathelo esisodwa esincane sokubhekana nenkinga. Bheka kuhlelo olwenzile ukuxazulula inkinga obukade uyicabanga.

Iya phambili ngesinyathelo ngasinye kancane kancane nangokwengeziwe kuze kube yilapho ingqondo yakho ikhululeka.

4. Buza imicabango yakho

Sivame ukukhanyisa lapho sicabanga ukuthi senze iphutha elikhulu noma lapho kwenzeke okuthile okuhlukumezayo esizizwa sinecala ngakho.

Uma uqala ukukhanyisa emcabangweni okhathazayo, zama ukubeka umcabango wakho ophindayo ngombono.

Ukucabanga kabanzi ngokuthi umcabango wakho okhathazayo ungahle ungabi onembile kungakusiza ukuthi uyeke ukukhanyisa ngoba uyazi ukuthi umcabango awunangqondo.

5. Lungisa imigomo yempilo yakho

Ukufuna ukuphelela nokuzibekela imigomo engaphusile kungaholela ekuhleleni. Uma uzibekela imigomo engenangqondo, ungaqala ukugxila ekutheni kungani futhi ungakawufinyeleli umgomo, noma obekufanele ukwenze ukuze uwufinyelele.

Ukuzibekela imigomo enengqondo ongakwazi ukuyifinyelela kunganciphisa ubungozi bokucabanga ngokweqile ngezenzo zakho.

6. Sebenzela ukukhulisa ukuzethemba kwakho

Abantu abaningi abakhanyayo babika ubunzima ngokuzethemba. Eqinisweni, ukungazethembi kungahlotshaniswa nokuqhuma okukhulu. Iphinde yaxhunyaniswa nengozi eyengeziwe yokudangala.

Ukuthuthukiswa kokuzethemba kungafezwa ngezindlela eziningi. Isibonelo, ukwakha emandleni akhona kunganezela kumqondo wokulawula, okungakhulisa ukuzethemba.

Abanye abantu bangakhetha ukusebenza ekuthuthukiseni ukuzethemba kwe-psychotherapy. Njengoba uthuthukisa ukuzethemba kwakho, ukusebenza kwakho nakho kungathuthukiswa. Ungathola ukuthi ukwazi kangcono ukulawula ukubhebhetheka.

7. Zama ukuzindla

Ukuzindla kunganciphisa i-rumination ngoba kuhilela ukusula ingqondo yakho ukuze ufike esimweni esizolile ngokomzwelo.

Uma uzithola unemiqondo ephindaphindayo yemicabango engqondweni yakho, funa indawo ethulile. Hlala phansi, uphefumule kakhulu, ungagxili kokunye ngaphandle kokuphefumula.

8. Qonda okubangela wena

Ngaso sonke isikhathi uma uzithola ukhanya, bhala engqondweni isimo okuso. Lokhu kufaka phakathi lapho ukhona, isikhathi sini sosuku, ubani oseduze kwakho (uma kukhona), nokuthi ubukade wenzani ngalolo suku.

Ukuthuthukisa izindlela zokugwema noma ukuphatha lezi zimbangela kunganciphisa ukugcwala kwakho.

9. Khuluma nomngane

Imicabango ekhanyayo ingenza uzizwe ukhishwa inyumbazane. Ukukhuluma ngemicabango yakho nomngani onganikeza umbono ongaphandle kungasiza ekuqedeni umjikelezo.

Qiniseka ukuthi ukhuluma nomngani ongakunika lowo mbono kunokukhanyisa nawe.

10. Zama ukwelashwa

Uma imicabango yakho ekhanyayo ithatha impilo yakho, ungahle uthande ukucabanga ngokwelashwa. Umelaphi angakusiza ukuthi ubone ukuthi kungani ukhanyisa nokuthi ungazisombulula kanjani izinkinga kumongo wazo.

Izinguquko zendlela yokuphila

Uma uyi-ruminator yesikhathi eside efuna ukuqeda imicabango yakho ephindaphindayo, nazi izinguquko ezilula ongazenza empilweni yakho ezingasiza ukwenza lokho nje:

• Yiba nomdlandla ekuzameni ukuxazulula izinkinga zakho. Okokuqala thola izinkinga empilweni yakho bese uqala ukuthatha izinyathelo ukuxazulula izinkinga zakho, isinyathelo esisodwa ngesikhathi
• Hlela okulindelwe nguwe. Imicabango emibi ekhanyayo ingangena lapho sibuza ukuzithemba kwethu. Zincome ngempumelelo yakho bese uzixolela ngamaphutha akho. Hlala usebenza ekwakheni ukuzethemba kwakho ngokunakekela wena nokwenza izinto ozijabulelayo nezigqamile kuzo.
• Dala uhlelo lokusekela. Ukuba nabangane namalungu omndeni, futhi mhlawumbe nodokotela, noma ngubani ongacela usizo kuye uma kukhona okungahambi kahle noma lapho unosuku olubi, kubaluleke kakhulu. Laba bantu abakhethekile bangakuphazamisa emicabangweni yakho ekhanyayo futhi kungenzeka futhi bakhulise ukuzethemba kwakho.

Kungenzeka uyeke ukukhanyisa

Uma uyi-ruminator, kubalulekile ukwazi amanye amathiphu angakusiza ukumisa umjikelezo wakho wokucabanga emikhondweni yawo ngaphambi kokuba uphume ngaphandle kolawulo.

Kubalulekile futhi ukuthi usebenze futhi uthathe izinyathelo zokuzivikela ekukhanyeni kwasekuqaleni.

Ngokuqwashisa nangezinguquko ezithile zendlela yokuphila, kungenzeka uzikhulule emicabangweni ekhanyayo. Uma uthola ukuthi awukwazi ukusebenzisa lawa macebiso ukusiza ukuqubuka kwakho, kufanele ucabangele ukuxhumana nodokotela wezempilo yengqondo ukuze akusize.