Umhlahlandlela Wakho Wokuqina Kokuqina Kwezingqondo, Ezingokomzwelo, Nezomzimba

-Delile

• Qinisa Ingqondo Yakho
• Qinisekisa Imizwa Yakho
• Yakha Umzimba Wakho
• Buyekeza kwe-

Ubhadane, ukucwasa ngokwebala, ukwehlukaniswa kwezepolitiki - i-2020 isivivinya ngamunye ngamunye futhi sihlangene. Njengoba sesivukile ukuhlangabezana nalezi zinselelo, sifunde ukuthi amandla abaluleke kangakanani empilweni yethu nasekusindeni kwethu, ukuxhumana kwethu nemiphakathi, kanye nokuzethemba kwethu nokuphila kahle.

Kunanini ngaphambili, sidinga izimfanelo ezinjenge-grit, ukuqina, nokushayela, kanye namandla omzimba namandla. Ngenhlanhla, ukuba nomunye kungenza ukwakha zonke ezinye kube lula, ucwaningo selutholile. Ngokwesibonelo, abesifazane abahlale bephakamisa izinsimbi ezinzima bafunda ukubekezelela ezinye izinselele zempilo, ngokocwaningo. Ukukhulisa amandla akho omzimba “kukuvumela ukuthi ubone ukuthi ungenza izinto ezinzima, ezikhulisa ukuzethemba kwakho nokukunika amandla,” kusho umlobi ocwaningayo uRonie Walters, wase-University of the Highlands and Islands eScotland. Ngasikhathi sinye, ukuqina kwengqondo kukunika ukuzola nokugxila ekusebenzeni ngokomzimba, kusho uRobert Weinberg, Ph.D., uprofesa wesayensi yezemidlalo eMiami University e-Ohio.

Ngecebo lethu, uzofunda ukuthuthukisa amandla owadingayo ukuze unqobe izithiyo, ulwele ikusasa eliqhakazile, futhi uzulazule emhlabeni.

Qinisa Ingqondo Yakho

Ukuqina kwengqondo amandla okugxila, ukuhlala uzolile, ukugcina ukuzethemba, nokuhlala ugqugquzelekile ngokuhamba kwesikhathi. "Igqagqana ngamandla, okuyisici esivelayo lapho okuthile okukhonzile kuhlangana nokuphikelela ukukufeza, kusho u-Angela Duckworth, Ph.D., uprofesa wezengqondo wase-University of Pennsylvania nombhali I-grit kanye nomsunguli weCharacter Lab, engenzi-nzuzo ethuthukisa ukuqonda kwesayensi ukusiza izingane zikhule. Zombili izingcezu zaleyo equation ziyadingeka, kusho uDuckworth. Ukujabula nje ngesizathu noma iphrojekthi ngeke kukusize unamathele kuyo isikhathi eside. Ukukhuthazela kufanele uzibophezele enhlosweni futhi uthathe izinyathelo ezicacile. “Zibandakanye nezinto ezinezibopho ezakhelwe ngaphakathi,” njengoba izinhloso zivame ukuminyana ngokuhamba kwesikhathi, uyachaza. "Uma ubhalisela ukusiza ukuthola ivoti, uzobe ekushayela umhleli."

Ukuqina kuyinto wonke umuntu angasebenza kuyo, kusho uWeinberg. Enye indlela yokwakha kungokuqeqeshwa kobunzima, okukufaka kuma-run run ukuze ukwazi ukuzijwayeza ukuxazulula izinkinga ngaphansi kwengcindezi. Isibonelo, uma uzama ukuletha izinguquko enhlanganweni futhi wazi ukuthi uzobe ukhuluma nabantu abazophikisana nemibono yakho, zama ukulindela imibuzo enzima abazoyibuza bese uprakthiza izimpendulo zakho. Zijwayeze ukuhlala ugxile futhi uzolile njengoba usebenza ezingxabanweni ezingaba khona. (Related: UKristen Bell "Ubamba Ngekhanda" Lawa Masu Okuxhumana Okunempilo)

Elinye isu lokuqinisa ukuqina kwengqondo yakho ukusebenzisa ukukhuluma okuhle, kusho uWeinberg. Uma wenza iphutha, esikhundleni sokuqala i-monologue yangaphakathi elimazayo ezoqinisa ukuzethemba kwakho futhi ilimaze ukusebenza kwakho, zama ukubheka ngendlela efanele. U-Weinberg uthi: “Mane uthi, ‘Nakhu lapho ngikhona manje, futhi lezi yizinto engingakhetha kuzo. Umbono ongathathi hlangothi uzosiza ukuthuthukisa ikhono lakho lokuhlala uqinile. Vele, lokhu kulula ukusho kunokukwenza. Ukuze ube ngcono kuyo, sebenzisa izithombe: Isibonelo, ngeso lengqondo isimo lapho ukhuluma khona udoti, bese uprakthiza impendulo enenhloso. Zama ukukwenza lokhu izikhathi ezimbalwa ngesonto noma nsuku zonke.

Qinisekisa Imizwa Yakho

Ukuvuleka kanye nokuguquguquka yizimpawu zomzimba, kusho uKaren Reivich, Ph.D., umqondisi wezinhlelo zokuqeqesha ePositive Psychology Center e-University of Pennsylvania. Akukhona ngokuba stoic. Umuntu onamandla ngokomzwelo ukhululekile ukuba sengozini futhi KULUNGILE ngokungakhululeki, okubasiza ukuthi bangabambeki kunoma yisiphi isimo somzwelo. "Inkulumo ejwayelekile yesiko lethu ukuphoqa ngezikhathi ezinzima, ukuhlala sinethemba futhi sibheke ohlangothini oluqhakazile," kusho isazi sokusebenza kwengqondo emtholampilo u-Emily Anhalt, isisekelo somphakathi wokuqina kwengqondo Coa. "Kodwa amandla wangempela ukuzwa uhla olugcwele lwemizwelo nokwakha amandla okuqina ukuze udlule kuwo."

Ukuqina yikhono lokuthola izinsiza zangaphakathi (njengamagugu akho) noma zangaphandle (njengomphakathi wakho) ukuze udlule ezikhathini ezinzima, bese uvulekele ukukhula kulezo zinselele. Futhi kuyinto ongayihlakulela, kusho uReivich.Amanye amabhlogo wokwakha ukuqina afaka ukuzazi (unake imizwa yakho, imicabango, kanye ne-physiology), ukulawula inkhulumomphendvulwano yakho yangaphakathi ukuyigcina ikhiqiza, inethemba, yazi ukuthi amakhono akho namakhono akho angakanani nokuthi ungawasebenzisa kanjani ngempumelelo, futhi ukuxhumana nabanye noma imbangela enkulu.

Amandla angempela ukuzwa uhla olugcwele lwemizwa nokwakha ukuqina ukuze udlule kuyo.

Ukuzazi kwakho kukusiza nokuthi uzibone ngokucacile, noma ngabe isithombe asisihle. Kudinga ukuzimisela ukubheka ngaphakathi, okubandakanya ukuthatha ubungozi, kusho uReivich. "Ungathola okuthile onganelisekile noma oziqhenyayo ngakho," esho. Kuyisenzo sokuba sengozini esigcina sisisize ukuba siqine futhi simele lokho esikholelwa kukho, noma sibhekene nokwesaba. “Uma singaxhumani nokuthi singobani ngempela, kunzima ukushintsha,” kusho u-Anhalt. "Uma ukuqonda ngokwengeziwe lokho, kulapho uzokwazi khona ukuqhubeka nempilo ngenhloso." (Enye indlela ongazakhela ngayo ukuzazi? Zenzele usuku.)

Ukuqhubeka nokwakha amandla akho okuqina, uReivich uphakamisa ukuthatha "isenzo esinenhloso," okusho ukwenza ngokucophelela izinto ezihambisana nokuthi ungubani kanye nezinhloso zakho. “Buza, ‘Ngingasebenza kanjani ngendlela ezwakala iyiqiniso?’” esho. Uma ubhekene nokucwasa ngokwebala, isibonelo, lokho kungase kube ukujoyina imibhikisho, ukusekela amabhizinisi abantu bebala, noma ukukhuluma nomqashi wakho mayelana nokuthuthukisa isiko lenkampani. Ukwenza okuthile okuyiqiniso kuwe kwakha amandla akho ngokukhombisa amandla akho, noma ngabe usesimweni lapho ekuqaleni ungazizwa ungenalusizo khona.

Yakha Umzimba Wakho

Ukuzivocavoca kukugcina uphilile, kodwa futhi kunika nomqondo wakho amandla futhi kuthuthukise umbono wakho nokuzethemba kwakho. Udinga izinhlobo eziningana zamandla emisipha, kusho uStuart Phillips, Ph.D., umqondisi wePhysical Activity Center of Excellence eMcMaster University e-Ontario. Okokuqala, kukhona amandla amakhulu, okuyikhono lakho lokuphakamisa into esindayo kakhulu ongayenza. Ukukhuthazela kwamandla kukwenza ukwazi ukucosha into esindayo kaninginingi. Futhi amandla, uPhillips athi abaluleke kakhulu ukwakhiwa futhi asebenza kakhulu ekuphileni kwansuku zonke, akhiqiza amandla noma amandla ngokushesha. (Cabanga: squat uyagxuma noma ume ngokushesha phansi.)

Kwabaningi bethu, ingxube yalezi zinhlobo ezintathu zokuqeqeshwa kokumelana izothuthukisa amandla omzimba esiwadingayo. Yenza izikhathi ezimbalwa zomsebenzi wokubekezelela amandla njengokuphakamisa izinsimbi kanye nama-plyometric isonto ngalinye, kodwa ungakhathazeki ngokuphakamisa okunzima ngaso sonke isikhathi, kusho uPhillips. Ungathola ukuqina ngokwenza izinsimbi ezisindayo ngokuphakamisa kanye njalo emavikini ambalwa, usho kanjalo. Ngaphezu kwalokho, yidla izithako ezimbalwa zokudla okunomsoco, okunothe amaprotheni usuku ngalunye ukusiza ukwakha nokulungisa imisipha. Futhi, thola ukulala okuningi ukuze wenze okusemandleni akho futhi ululame kahle.

Ukuqeqeshwa kwamandla kuzosiza ekuqinisekiseni ukuthi umzimba wakho uhlala uqinile, njengoba nokwakha amandla akho engqondo nawokomzwelo kuzokusiza ukwazi ukubhekana nezinkinga ezikhona manje futhi kukuqinise ukubhekana nekusasa.

Buyekeza kwe-