Yebo, unga (futhi kufanele) uzinikeze ukumbamba

-Delile

• Ukuzigona kunezinzuzo ezinkulu
• Kungasiza ekudambiseni izinhlungu
• Kungakusiza uzizwe uvikelekile futhi uvikelekile
• Kungayithuthukisa imizwa yakho
• Kungakhulisa ukuzizwela
• Ungakwenza kanjani
• Ukuzigona 101
• Kulungile futhi ngokuphelele ukukhuluma nawe
• Okunye ukuzilolonga kokuzama ukuzama
• Ukuzindla kwengqondo
• Jabulela imvelo
• Yenza ukudla okuthandayo
• Phila ngenhloso
• Okubalulekile

Ama-Hugs anganikeza induduzo enkulu.

Bangakusiza uzizwe usondelene nomuntu omkhathalelayo, noma ngabe nguzakwethu, umngani, noma ingane. Bangakhuphula nemizwa yenjabulo nokwaneliseka ngokuqinisa ulwazi lwakho lokuthi abanye abantu bayakukhathalela.

Lapho izimo zikuvimbela ukuba uchithe isikhathi nabantu obathandayo, ungazizwa ulangazelela kakhulu uthando lomzimba. Ukuthinta kuyisidingo esiyisisekelo, ngakho-ke lokhu kuyinto ejwayelekile. Ukuhamba ngaphandle, ikakhulukazi isikhathi eside kunokujwayelekile, kungaba nomthelela omuhle kakhulu empilweni yakho engokomzwelo.

Kukhona izindaba ezimnandi lapha. Ukuthola ukwanga kusuka oseduze kakhulu futhi othandekayo kuzokusiza uzizwe ungcono masinyane. Okwamanje, uma udinga ukwangiwa futhi uwedwa, kungani ungazami ukuzinika?

Siyakuthola. Ukuzigona kungazwakala kunzima, noma kuwubuwula, kodwa kuyinto yangempela.

Ukuzigona kunezinzuzo ezinkulu

Njengokugona, ukuzigona kungaba nezinzuzo ezithile ezinhle kakhulu, ngakho-ke kuyindlela enhle yokuzinika uthando.

Kungasiza ekudambiseni izinhlungu

Ngokusho kocwaningo lwango-2011, ukuzigona kungasiza ekunciphiseni ubuhlungu.

Kulolu cwaningo oluncane, abacwaningi basebenzise i-laser ukukhiqiza ukuzwa okufana ne-pinprick kobuhlungu kubahlanganyeli abangama-20. Lapho ababambiqhaza bewela izingalo zabo (kufana nendlela obuzowela ngayo izingalo zakho lapho uzanga), babike ukuthi bezwa ubuhlungu obuncane.

Ababhali basikisela ukuthi lo mphumela uhlobene nokudideka ebuchosheni ngokuthi buvelaphi ubuhlungu. Ubuhlungu benzeka endaweni eyodwa, kepha uma izingalo zakho ziwele, ubuchopho bakho buxubana nendawo yesiginali yobuhlungu.

Ngenkathi ubuchopho bakho busebenza ukuhlunga lokhu, bunamandla ancishisiwe okucubungula olunye ulwazi - kufaka phakathi ubukhulu bezinhlungu.

Ungase ube nokujwayela ngecebo elifanayo lokudambisa izinhlungu uma uke wazama ukugcoba noma ukushaya indawo ebabayo, enukayo, noma ecasukile. Ukungeza imizwa eyengeziwe kunika ubuchopho bakho okwengeziwe ukucubungula, okungathinta ukuthi ibona kanjani izinga lakho lobuhlungu.

Ukuphumula kobuhlungu okuhambisana nokugona kungaba nenye incazelo, futhi.

iphakamisa ukuthi i-hormone oxytocin, ekhishwe ngokuthinta okuthambile, ingadlala indima ekudambiseni izinhlungu.

Ukukhishwa kwe-Oxytocin kungasiza ekudambiseni ubuhlungu ngqo. Ababhali bokubukeza bathi le hormone ingasiza futhi ekunciphiseni ukuzwela ebuhlungwini ngokungaqondile ngokunciphisa imizwa yokukhathazeka nokwesaba.

Kungakusiza uzizwe uvikelekile futhi uvikelekile

Ukubaluleka kokuxhumeka komuntu akukwazi ukubekwa phansi, futhi ukusekelwa komphakathi kunikeza izinzuzo eziningi. Lapho othile omkhathalelayo ekusonga ngezingalo zakhe kuwe ngokukugona, isibonelo, mhlawumbe uzizwa ududuzeka futhi ungabi wedwa.

Ukuzihaga kungaphindaphinda le mizwa yenduduzo nokuphepha. Cabanga ngakho njengohlobo lokuma uze ukwazi ukwanga omunye umuntu futhi.

Udlala indima ebaluleke kakhulu empilweni yakho, futhi ukuzigona kungasiza ukuzikhumbuza amandla akho. Esikhundleni sokulinda omunye umuntu ukuthi akusekele futhi uzizwe ungcono, ungathatha izinyathelo zokuziduduza.

Kungayithuthukisa imizwa yakho

Mhlawumbe ubunosuku olude noma uzizwe unomsindo omncane ngaphandle kwesizathu esicacile. Mhlawumbe awukwazi ukuchitha isikhathi nabathandekayo okwamanje futhi uhlobo lokuzihlukanisa lukuthola.

Ukuthinta, ngisho nokuthinta kwakho, kusiza ukukhuthaza ukuphumula ngoba amazinga e-cortisol (i-hormone yokucindezeleka) emzimbeni wakho. Impela, ukwangana ngeke kuzixazulule ngokuphelele izinkinga zakho, kepha kungasiza ekunciphiseni okunye ukungezwani nokucindezeleka kwakho.

Ngakho-ke, ngesikhathi esizayo lapho uzizwa weluleke uzacile, ucasukile, noma ushile, ukuthatha isikhathi sokwangana okuhle, okude kungakusiza ukukhuphula imizwa yakho futhi kukhanye imizwa yakho.

Kungakhulisa ukuzizwela

Njengokuthinta, ukuzizwela kungehlisa amazinga e-cortisol futhi kuthuthukise inhlalakahle jikelele.

Enye indlela yokuthuthukisa ukuzizwela? Uqagele ukuthi: Zanga.

Ngokusho komcwaningi ohamba phambili wokuzizwela uKristin Neff, i-PhD, ukugona, ukuphulula, nokududuza umzimba wakho kukhulisa imizwa yothando nobumnene kulowo uqobo

Ukuzijwayeza ukuzenzela umusa kusiza ekwenzeni kube lula ukuzemukela njengoba unjalo futhi uzithobe emva kobunzima noma amaphutha. Ngokwandisa ukwamukelwa kwengqondo nokuzethemba, ukuzizwela nakho kungathuthukisa umbono wakho jikelele ngempilo.

Ungakwenza kanjani

Uma ungakwazi ukubona ngeso lengqondo ukuthi ungazigaxa kanjani, ungakhathazeki. Le nqubo ingabonakala ingajwayelekile ekuqaleni, kodwa empeleni ilula impela.

Ungayenzela yona njengoba ubungathanda lapho ugona omunye umuntu, kodwa uma ungathanda imihlahlandlela ecacile, lawa macebiso angasiza.

Ukuzigona 101

1. Songa izingalo zakho emzimbeni wakho, uzimise ngendlela ezwakala ingokwemvelo futhi ikhululekile. Isibonelo, ukusonga izingalo zakho esiswini sakho noma ngaphansi kwesifuba sakho kungazizwa kulula kunokuzigona esifubeni.
2. Phumula izandla zakho emahlombe noma engalweni ephezulu (ngenhla nje kwama-biceps akho). Futhi, hamba nalokho okuzwakala kungokwemvelo. Uma uzigona ngaphesheya kwesisu, ungakuthola kukhululekile ukugoba izandla zakho ezinhlangothini zakho.
3. Cabanga ngohlobo lokugona olifunayo. Ukwanga okuqinile, okunamandla? Noma ukwangana okuthambile, okuthobisayo?
4. Ziminyanise ngengcindezi eyanele ukudala umuzwa owufunayo.
5. Bamba ukwanga isikhathi eside njengokuthanda kwakho.
6. Abanye abantu bakuthola kuthobisa ukuzamazama ngapha nangapha ngenkathi bezigona, ngakho-ke ungacabanga nokuzama lokhu.
7. Uma ungazizwa uthanda ukuzigona, zama ukuphulula izingalo zakho noma amahlombe aphezulu ngendlela epholile, efana nokusikhipha ngobumnene.

Kulungile futhi ngokuphelele ukukhuluma nawe

Amagama ambalwa wesikhuthazo angakusiza ukuthi uthole izinzuzo eziningi ngokwengeziwe ngokuzigona.

Ngenkathi uzigona, gxila emicabangweni enomusa, enothando, futhi uyiqondise ngaphakathi. Ukugcina imilayezo eyakhayo engqondweni yakho kungakusiza ukuthuthukisa imizwa yakho, kepha ukuyisho ngokuzwakalayo kungakhulisa amandla abo.

Ukuze uthole umbono ongcono wemishwana ethile ewusizo, cabanga ukuthi umuntu othandekayo angathini ngenkathi ekugona.

• "Uzodlula kulokhu."
• "Lokhu ngeke kuhlale unomphela."
• "Unakho lokhu."
• "Ngiyaziqhenya ngawe."
• "Unamandla kakhulu."
• "Wenza okusemandleni akho."
• "Ngiyakuthanda."

Kungazwakala kuyisilima ukusho ukuthi uyazithanda, kepha cabanga ngalokhu njengendlela yokugcina yokuzikhulumela okuhle. Ukuthola umkhuba wokuthi "ngiyakuthanda" kuwe kungakhuphula imizwa yokuzethemba nokuzethemba, kukhulise ukuzethemba namandla angaphakathi.

Okusemqoka ukungavumeli ukwahlulela okungalungile noma ukugxekwa kungene. Thatha imizuzu embalwa yokuzithanda, nokuzithanda kuphela.

Okunye ukuzilolonga kokuzama ukuzama

Ukuzigona akuyona ukuphela kwendlela ongazikhombisa ngayo uthando oluthile. Ukuzivocavoca kokuzithanda okungezansi kungasiza ekuthuthukiseni imizwa yakho futhi kukhulise imizwa yethemba nokuzethemba.

Ukuzindla kwengqondo

Kungathatha isikhashana ukungena kumkhuba wokuzindla njalo, kepha uma usuqalile, uzobona umthelela enhlalakahleni yakho.

Ukuzindla kungasiza ekunciphiseni ukucindezeleka, kuthuthukise ukulala kwakho, futhi kukhulise imizwa emihle kwabanye abantu kanye nakuwe uqobo. Kuyasiza futhi ukukhulisa ukuqonda kwakho kwemizwa yakho, imicabango yakho, nezinto ezenzeka eduze kwakho.

Zama ukuzindla ngomusa wothando ukuthumela uthando kuwe noma komunye umuntu empilweni yakho.

Noma, ukuzindla okusheshayo kokuskena komzimba kungakusiza ukuthi ungene ngokuhlangenwe nakho kwakho ngokomzimba.

Funda kabanzi ngokuzindla okuhlukile.

Jabulela imvelo

Ukuchitha amahora ama-2 isonto ngalinye kusimo semvelo kungasiza ekuthuthukiseni imizwa nenhlalakahle ejwayelekile, kusikisela.

Ukushintsha kwenkundla kungaba nezinzuzo ezinkulu ngesimo sakho sengqondo, ikakhulukazi uma ngabe uchithe isikhathi esiningi ekhaya muva nje.

Zama ukuvakashela ipaki, ulwandle, ihlathi noma umfula. Njengoba ukuzivocavoca nakho kungakusiza ukuthi ukhombise umzimba wakho uthando oluthile, uphindaphinde ngokusebenza ingadi noma ngokuhambahamba.

Ibhonasi: Imfudumalo yelanga kwesinye isikhathi ingazizwa inganga, nayo.

Yenza ukudla okuthandayo

Ukujabulela ukudla okuthandayo kungasiza ekuvuseleleni ukukhiqizwa kwe-oxytocin, okungasiza imizwa yokuzithanda ikhule.

Ukudla ukudla okunomsoco akuyona nje indlela yokuzelapha, futhi. Kuyasiza futhi ukukhombisa uthando ngomzimba wakho.

Ukupheka isidlo osithandayo, noma ukulungiselela okuthile okusha ngokuphelele, kungasiza futhi ukugcwalisa isikhathi samahhala futhi kukuphazamise emicabangweni engadingeki lapho uzizwa uphansi.

Uma ukudla kwakho sekulungile, zijwayeze ukudla okucabangayo ukunambitha konke ukuluma.

Phila ngenhloso

Ukubeka izinhloso kungakusiza ukuthi uzenzele ukuzithanda ngoba kungakhuphula umuzwa wakho wokuphila futhi kukusize uphile ngokwengqondo.

Inhloso ibukeka ifana negoli, kepha icacise kakhulu ngempilo yakho njengamanje.

Ngokwesibonelo:

• Ngihlose ukwenza okuhle namuhla.
• Ngihlose ukugcina umqondo ovulekile.
• Ngihlose ukuqaphela izinto ezingilethela injabulo.

Bhala phansi izinhloso zakho encwadini yakho, noma kwenye indawo - amanothi esibukweni sakho, esiqandisini, noma ebhodini lezaziso nawo asebenza kahle - futhi ubheke emuva ngawo noma kunini lapho ufuna ukuzizwa ugxile kakhudlwana.

Okubalulekile

Iningi labantu lidinga ukuthintwa okuhle ukuze likhule. Ukulamba indlala, noma ukuhamba isikhathi eside kakhulu, kungaba nomthelela ekukhathazekeni, ekucindezelekeni, nasekucindezelekeni okungokomzwelo.

Akuvamile ngaso sonke isikhathi ukuthola ukuxhumana komuntu okufisayo, ngakho-ke ungahaha isilwane, uxhumane nabantu obathandayo engxoxweni yevidiyo, noma usebenzise uhlobo lwakho oluthandayo lokuzinakekela esikhundleni salokho.

Ukuzithanda okuncane kungasiza, futhi, ngakho-ke ungesabi ukuzigona uma ukudinga.

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.