Izindlela eziyi-10 zokubhekana nokuzizwa ukhungathekile

-Delile

• Uma udinga usizo manje
• 1. Funda okunye ukuvivinya umzimba
• 2. Yenza ukuzindla kokuskena komzimba
• Ungenza kanjani ukuskena umzimba
• 3. Misa kancane bese udonsa umoya
• 4. Hlubula izaziso zakho
• 5. Suka kude
• 6. Gwema ukuncika ezintweni
• 7. Dala indlela yakho yokuzithambisa
• Thola okukududuzayo
• 8. Kubhale phansi
• 9. Hlela kusengaphambili
• 10. Finyelela usizo
• Ukuhamba Okungqondo: Ukugeleza Kwemizuzu eyi-15 YeYoga Yokukhathazeka

Ukuhambisana nomsebenzi. Ukukhokha intela. Ukuzondla wena. Ukubhekana nezinkinga zomndeni. Ukugcina ubudlelwano. Ukubhekana nomjikelezo wezindaba wamahora angama-24. Lezi ngezinye nje zezinto ezimbalwa ezingazungeza ekhanda lakho nganoma yisiphi isikhathi esithile.

Ukuzizwa ukhungathekile kungenye yezinto ezingathandeki kangako ekubeni ngumuntu, kepha kwenzeka kuwo wonke umuntu ngesikhathi esithile. Futhi akuyona into engavamile ukuthi ngezikhathi ezithile uzithole ucabanga Angisakwazi ukuyithatha, ikakhulukazi lapho ungabonakali ubamba ikhefu.

Uma uhlala unqenqemeni noma uzizwa sengathi ibhamuza lakho selizoqhuma, ukuzijwayeza ukucabanga kungaba usizo olukhulu.

"Ukucabanga ngokwako kumane kuyinqubo yokunaka ngendlela engahluleli," kusho udokotela wezifo zengqondo uPooja Lakshmin, MD. Ungazijwayeza izindlela eziningi, kusuka ekugxileni ekuphefumuleni kwakho nasekuzungezeni ibhulokhi ngenkathi uqaphela imibala nemisindo ezungeze wena.

Uzizwe sengathi ukwenza umcabango kungenye yezinto ongazicindezela ngazo? Zama amathiphu ayi-10 angezansi ukuwakha enkambisweni yakho yansuku zonke.

Uma udinga usizo manje

Uma ucabanga ukuzibulala noma unemicabango yokuzilimaza, ungashayela i-Substance Abuse and Mental Health Services Administration ku-800-662-HELP (4357).

Ucingo lwangama-24/7 luzokuxhumanisa nemithombo yezempilo yengqondo endaweni yangakini. Ochwepheshe abaqeqeshiwe bangakusiza nokuthi uthole izinsiza zombuso wakho zokwelashwa uma ungenawo umshuwalense wezempilo.

1. Funda okunye ukuvivinya umzimba

Uma uzithola ukhungathekile futhi ukhathazekile, enye yezindlela ezisheshayo zokuzibeka phansi ukugxila kuzinzwa zakho, kusho uLakshmin. "Noma imuphi umsebenzi okuletha emzimbeni wakho uzokusiza ukunciphisa izingxoxo ezikhathazayo ebuchosheni bakho."

Lokhu kungaba lula njengokuhlala esihlalweni sakho sehhovisi, ukuslayida izicathulo zakho, nokubeka izinyawo zombili phansi. "Yizwa umhlabathi ngaphansi kwezinzwani zakho," kusho uLakshmin. "Ngabe kunjani?"

Ukulalela umculo noma ukungenela ngenkuthalo wonke amaphunga aseduze lapho uhamba khona kungaba umsebenzi wokuqinisa isisekelo.

Siphinde sithole amasu angama-30 wokuqinisa ongawenza cishe noma kuphi.

2. Yenza ukuzindla kokuskena komzimba

Ukuzivocavoca ingqondo okusheshayo njengokuhlola umzimba kungasiza kakhulu ekubhekaneni nengcindezi, ngokusho kwesazi sokusebenza kwengqondo somtholampilo u-Annie Hsueh, PhD.

"Ungakwazi ukuskena umzimba wakho kusuka ekhanda kuye ozwaneni, futhi lapho ubona noma yikuphi ukungezwani emisipheni yakho, mane ukhulule lokho kuhlangana."

Ungenza kanjani ukuskena umzimba

Ungazijwayeza lo msebenzi ebhasini, etafuleni lakho, kusofa - noma kuphi, empeleni.

1. Thola indawo yokuhlala ekahle lapho ungathola khona izinyawo zombili ziqinile phansi. Vala amehlo akho.
2. Letha ukuqwashiswa ezinyaweni zakho nokuthi bazizwa kanjani bethinta phansi.
3. Kancane kancane letha lokho kwazi kuze kube phezulu, ngemilenze yakho, esifubeni, esifubeni nasekhanda.
4. Njengoba uthola izindawo ezahlukahlukene zomzimba wakho, qaphela noma iziphi izindawo ezizwelayo zishubile noma ziqinile.
5. Dedela ukungezwani uma ungakwazi, kodwa ungakhathazeki uma ungakwazi. Mane uyamukele bese uqhubeka.
6. Ngomusa vula amehlo akho.

3. Misa kancane bese udonsa umoya

Usuzwile izikhathi eziyikhulu, kodwa ukumisa isikhashana nokudonsa umoya kungenza umehluko, kusho udokotela wezifo zengqondo u-Indra Cidambi, MD. "Lapho uzizwa ukhungathekile, ukuphefumula kwakho kuba njengezipikili ezingajulile nezikhathazayo."

Ngokuzayo lapho uzizwa ukhungatheka:

1. Zama ukuvala amehlo akho. Ngesandla esisodwa enhliziyweni yakho nangesandla esisodwa esiswini sakho, gxila ekuphefumuleni okujulile okuvela kusichotho sakho.
2. Bala uye kuhlanu phakathi kokuhogela nokuphefumula ngakunye.
3. Phinda okungenani izikhathi eziyishumi, noma ngaphezulu uma kudingeka. Lokhu kuzonciphisa ngokushesha ukushaya kwenhliziyo yakho futhi kunikeze umfutho we-oxygen odingeka kakhulu egazini lakho.

4. Hlubula izaziso zakho

Kulula ukuthi ingqondo yakho idunwe izaziso ezingapheli ezivela efonini yakho. Bangase bangazizwa njengokuphazamiseka okuningi, kepha ngokuhamba kwesikhathi, bangaqeda ukunaka kwakho nezinsizakusebenza ezingokomzwelo.

Uma kungenzeka, vala izaziso zezinto ezingadingeki ngokuphelele, njengezixwayiso zezindaba, izaziso zemidiya yokuxhumana nabantu, kanye ne-imeyili yakho yomsebenzi (ikakhulukazi ngemuva kwamahora ebhizinisi).

Ungathatha isinyathelo ngokuqhubeka ngokwenza umzamo oqondile wokucisha ifoni yakho isikhathi esethiwe usuku ngalunye.

5. Suka kude

Kwesinye isikhathi, into enhle kakhulu ongayenza uma ukhungathekile ukushiya isikhashana, kusho uCidambi.

“Kukhona ukuxhumana okucacile phakathi kwelanga, imvelo nesimo somoya. Ngisho nokuhamba imizuzu emihlanu uzungeza ibhulokhi kungakusiza ukuthi ubuyele emisebenzini yakho uvuseleleke futhi ugxile kakhulu, ”kusho yena.

6. Gwema ukuncika ezintweni

Ngokusho kukaCidambi, kufanele futhi ugweme ukuncika ezintweni ezifana notshwala noma izidakamizwa ukusiza ukuphatha imizwa yakho. “Yize inganikeza ukukhululeka kwesikhashana, imiphumela engemuva kwalokho ingakhuphula ukukhathazeka, iqine futhi icindezele,” kuchaza yena.

Futhi, lezi zinto zingaphazamisa imikhuba yakho yokulala nokudla, engeke ikwenzele umuzwa othile.

Ngokuzayo lapho ulingeka ukuthi ufinyelele ubhiya ngesikhathi sokucindezeleka, thatha isikhashana ukudlula kulolu hlu bese ubona ukuthi ngabe kukhona yini okunye okungakusebenzela.

7. Dala indlela yakho yokuzithambisa

UHsueh uncoma ukuzithambisa ngokugxila ezinzwa zakho ezinhlanu ukusiza ukunciphisa ukweqisa ngokweqile ngokomzwelo. Thatha okuthile izinzwa zakho ezikuthola kududuza futhi ukugcine kuzikhathi zokucindezeleka okuphezulu.

Thola okukududuzayo

Cabanga ngale mibuzo ukukusiza ukuthi uthole ama-soothers kuzo zonke izinzwa zakho:

• Umbono. Yini into enhle oyibonayo eduze kwakho? Ingabe unayo ingxenye yobuciko oyithandayo?
• Ukuzwa. Yimiphi imisindo emnandi noma eduduzayo kuwe? Lokhu kungaba umculo, umsindo wekati lakho ugoqa, noma yini enye oyithola yehlise umoya.
• Ukuhogela. Ingabe unephunga eliyintandokazi? Ingabe likhona ikhandlela olithola lipholisa ngokukhethekile?
• Nambitha. Yiluphi uhlobo lwakho oluthandayo? Yikuphi ukudla okukhumbuza inkumbulo ejabulisayo?
• Thinta. Ingabe unayo ingubo noma isihlalo osithandayo? Ungakwazi ukugeza okufudumele noma ugqoke ijezi olithandayo?

8. Kubhale phansi

I-Journaling iyithuluzi elisebenza ngokumangalisayo lokuphatha izingcindezi. “Lokhu kukuvumela ukuthi usebenze ngemizwa yakho futhi wenze nohlelo lokuyilawula ngokumane ubhale phansi iphepha,” kusho uCidambi.

Lapho uzizwa ukhungathekile, kungaba nzima ukubeka ipeni ephepheni. Ukwenza izinto zibe lula, vele ukhethe into eyodwa noma ezimbili ezisengqondweni yakho noma ugxile kumzwelo owodwa.

9. Hlela kusengaphambili

Imizwa yokukhathazeka nokugcwala ngokweqile imvamisa isuka ekuzizweni ungalawuleki. Hlala izinyathelo ezimbili ngaphambi kwakho ngokukhomba izimo ezingaba nengcindezi ngaphambi kwesikhathi.

Vele, awukwazi ukwenza lokhu ngayo yonke into, kepha uma wazi ukuthi unomhlangano omkhulu ngesonto elizayo, hlela kokunye ukwesekwa okungeziwe noma wenze isikhathi esithile sokucindezeleka ngemuva kwalokho.

Ungase futhi:

• Cela abangani noma umndeni ukuthi bakusize ngokunakekela izingane uma wazi ukuthi unosuku olumatasa.
• Hlela kusengaphambili ezinye izidlo ukuze ususe lowo mthwalo.
• Yazisa umlingani wakho ukuthi ungadinga ukwesekwa okwengeziwe.
• Tshela osebenza nabo ukuthi uzoba matasa kuphrojekthi ethile futhi ngeke uvulekele ukuthatha umsebenzi omningi izinsuku ezimbalwa.

10. Finyelela usizo

Ungawabukeli phansi amandla okuncika kwabathandekayo lapho unenkinga. "Bhekisa kubangani bakho noma emndenini wakho ukuze uthole ukusekelwa," kusho uHsueh. "Ungabatshela nokuthi bangakusiza kanjani kangcono - ungathanda ukuthi baqedele umsebenzi othile nawe, benze imisebenzi emnandi nawe, noma bakulalele lapho ukhipha umoya?"

Ukusebenza nomelaphi kungakusiza nokuthi ubone ukuthi yini ekucindezelayo futhi uthuthukise amathuluzi okubhekana nengcindezi nokukhathazeka. Ukhathazekile ngezindleko? Umhlahlandlela wethu wezokwelapha kuzo zonke izabelomali ungasiza.

Ukuhamba Okungqondo: Ukugeleza Kwemizuzu eyi-15 YeYoga Yokukhathazeka