Ukubhala ngohambo lwakho lokudla

-Delile

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Njalo lapho, lapho okuthile kungikhathaza, ngithatha incwajana yami yemabula ethembekile, ngiqonde esitolo sami sekhofi engisithandayo, ngi-ode inkomishi engenamkhawulo yensimbi bese ngiqala ukubhala.

Noma ngubani owake wathela izinkinga ephepheni uyazi ukuthi kusenza sizizwe kangcono kanjani. Kepha muva nje, isayensi, nayo, imi ngemuva kwepeni nephepha njengendlela yokuphulukisa, emzimbeni nasengqondweni. Ngaphezu kwalokho, ochwepheshe emkhakheni we "journaling," njengoba kwaziwa kanjalo, bathi ukubhala kungasiza nganoma yini ebanga ingcindezi nokukhathazeka - intukuthelo, ukudangala, noma ukwehlisa isisindo.

“Iphephabhuku lifana nomngane wakho oseduze, ungasho noma yini kulo,” kusho uJon Progoff, umqondisi we-Dialogue House Associates, inhlangano eseDolobheni laseNew York efundisa imihlangano yokucobelelana ngolwazi yamajenali. "Ngenqubo yokubhala, kukhona ukuphulukiswa, kukhona ukuqwashisa futhi kukhona ukukhula."

UProgoff uthi amakhasimende akhe abe nempumelelo ethile ekusebenziseni ukubhala amaphephabhuku ukusiza ngezinsizakalo zokwehlisa isisindo nomzimba. Ngokubhala, uthi, amakhasimende angakwazi ukuhlaziya ukuthi imikhuba yawo yokudla ingabalimaza kanjani imizimba yawo, ukuthi angathola kanjani izindlela zokuthuthukisa imikhuba engalungile, noma nje ukwamukela ukuthi imizimba yawo ingaba nempilo futhi iqine ngaphandle kokuba imodeli-encane. Uthi ukubhala kungakusiza ukuthi wazi ukuthi uhlukumeza kanjani umzimba wakho nezindlela ongazikhulisa ngayo.

Kusiza kanjani ukubhala

Ukubhalwa kwejenali kwazuza izithupha zesayensi ngonyaka odlule lapho i-Journal of the American Medical Association ishicilela ucwaningo mayelana neziguli eziyi-112 ezinesifuba somoya noma isifo samathambo -- izifo ezimbili ezingelapheki, eziwohlozayo.Ezinye zeziguli zibhale ngomcimbi ocindezela kakhulu ezimpilweni zazo, kanti ezinye zibhale ngezihloko ezingathathi hlangothi ngokomzwelo. Lapho ucwaningo luphela ngemuva kwezinyanga ezine, ababhali ababebhekene namathambo ezikamelweni zabo ezingokomzwelo babephilile: Iziguli zesifuba somoya zabonisa ukuthuthuka okungamaphesenti ayi-19 ekusebenzeni kwamaphaphu, kanti abanesifo samathambo babonisa ukwehla ngamaphesenti angama-28 ebukhulwini bezimpawu zabo.

Kusiza kanjani ukubhala? Abaseshi kabusha abanasiqiniseko impela. Kodwa uJames W. Pennebaker, uprofesa wesayensi yokusebenza kwengqondo e-University of Texas e-Austin nombhali we Ukuvula: Amandla Okuphulukisa Okuveza Imizwa (UGuilford Press, 1997), uthi ukubhala ngomcimbi obuhlungu kunganciphisa ukucindezeleka. Lokhu kubalulekile ngoba ingcindezi ingacindezela amasosha akho omzimba, inyuse umfutho wegazi lakho futhi yenze umsebenzi wakho wehomoni ungasebenzi. Ezifundweni zakhe, uPennebaker uthole ukuthi abantu ababhala ngezehlakalo ezihlukumezayo bayazithuthukisa izimpilo zabo: abafundi benza kangcono ekilasini; abangasebenzi maningi amathuba okuthi bathole imisebenzi. Bakwazi ngisho nokuba abangane abangcono, okuzuzisa impilo ngoba abantu abasondelene nabanye bavame ukuba nempilo engcono kunalabo abangenabo abangane abaseduze.

Ngaphezu kwalokho, ukubhala ephephabhukwini kukusiza ukuthola izixazululo namandla okungenzeka ukuthi alele ngaphakathi kuwe. Njengokuzindla, ukubhala amaphephabhuku kuvumela ingqondo yakho ukuthi igxile buthule futhi ngokuphelele ekwamukeleni okuthile okubuhlungu kusuka esikhathini esedlule noma ukuthola ukuthi iyiphi indlela engcono yokubhekana nenkinga. “Ngokuvamile asikwazi esikwaziyo size sikubone kumnyama nokumhlophe phambi kwethu,” kusho uKathleen Adams, umqondisi weCenter for Journal Therapy eLakewood, Colo., Indlela Yokubhala EzeMpilo (Isikhungo Sokwelapha I-Journal, 2000).

Ukwenza ijenali 101 Yini indlela ephumelela kunazo zonke yokubhala? Nazi izikhombisi zepensela ezivela kubaphenyi bephephabhuku:

* Izinsuku ezine zilandelana, beka eceleni imizuzu engama-20 noma engu-30 ukuze ubhale ngokukukhathazayo. Ungazikhathazi ngokubhala ngesandla, uhlelo lolimi, isipelingi; vele uhlole ukuthi uzizwa kanjani. Uma uxoshiwe, isibonelo, bhala ngokwesaba kwakho ("Kuthiwani uma ngingawutholi umsebenzi?"), ukuxhumana nawe ebuntwaneni bakho ("Ubaba wayengasebenzi kakhulu futhi asikaze sibe nemali eyanele"), kanye nekusasa lakho ("Ngifuna ukushintsha imisebenzi").

* Okulandelayo, funda lokho okubhalile. Uma usakhathazeka ngakho, bhala okuningi. Ngokwesibonelo, ungase udabuke ngokufa komuntu omthandayo. Bhala ngakho uze uzwe usizi lwakho ludamba. Uma uqhubeka nokuzizwa ucindezelekile, funa usizo kumelaphi noma iqembu lokusekela.

* Zama izitayela ezahlukahlukene zokubhala: Bhala inkulumo isoka elikulahlayo, incwadi exolelayo eya kumzali okuhlukumezayo noma ingxoxo phakathi kokuhlala kwakho ngokweqile nokukhuluphala ofuna ukuba yikho.

* Phinda ufunde amajenali amadala kuphela uma kukusiza ukuthi ululame. Ngaphandle kwalokho, zibeke emashalofini noma uziqede.

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