Kungani Ungahle Ube Nokukhathala Okuhlukanisayo - nokuthi Ungabhekana Kanjani Nakho

-Delile

• Kuyini Ukukhathala Okuhlukanisayo?
• Izimpawu Zokukhathala Zokuhlukaniswa
• Indlela Engavela Ngayo Emicabangweni Yakho Nezindlela Zokuziphatha
• Ihluke Kanjani Kunkungu Yobuchopho noma Ukushiswa
• Ungabhekana Kanjani Nokukhathala Okuhlukanisayo
• Qala ngokulula.
• Khuluma ngakho.
• Thatha ikhefu efonini yakho nasezindabeni.
• Dala isimiso.
• Zama ukwakheka kwekhaya.
• Qaphela ukuthi uwasebenzisa kanjani amandla onawo.
• Zama ukuphefumula nokuzindla.
• Thola inhloso yakho.
• Ungalahli ithemba.
• Buyekeza kwe-

Abaningi bethu bakhathele manje... kodwa kancane "Ngibe nosuku olude," futhi ngaphezulu "ubuhlungu obujulile amathambo engingakwazi ukububeka." Kodwa-ke kungazwakala kungaqondakali ukukhathala kangaka, yize usekhaya - imvamisa, indawo yokuphumula - izinyanga ekugcineni. Futhi kungase kuhlanganiswe neminye imizwa yokungakhululeki - ukucindezeleka, ukukhathazeka, isizungu, noma ukucasuka. Kuyajabulisa, akunjalo? Ithi sawubona ukuze uvale ukukhathala.

Kuyini Ukukhathala Okuhlukanisayo?

"Ukukhathala ngokwehlukaniswa abantu sekungaba ngokuphelele kwenziwe ngokuzihlukanisa, ukungabi bikho kokuxhumeka, ukuntuleka kwento ejwayelekile, kanye nokulahleka kwenkululeko yokuhamba impilo ngendlela ethile yokuhlukaniswa yedwa ezizwa ingavinjelwe; ukukhathala ngokwasemphefumulweni nokuncipha ekuhlangabezaneni nosuku olufanayo, nsuku zonke, "kusho uJennifer Musselman, L.M.F.T., udokotela wezengqondo, umeluleki wobuholi, kanye nePhD-C e-USC Doctoral Program for Change Management and Leadership.

Uma leyo ncazelo ikhala noma yiziphi izinsimbi kuwe, yazi ukuthi awuwedwa. Eqinisweni, izinkulungwane zabasebenzisi be-Twitter emhlabeni wonke zingabhekana nomuzwa wokuthi "ukushaya udonga lwesifo," ibinzana eliqanjwe nguTanzina Vega, umphathi wohlelo lomsakazo Ukuthatha. Maphakathi noJanuwari, i-Vega yathumela i-tweet esakazwa yigciwane manje eyasusa ingxoxo mayelana "nokukhathala ngokusebenza ngaphandle kokuyeka, akukho khefu ezindabeni, ukunakekelwa kwezingane kanye nokuzihlukanisa."

Isifinyezo sako konke iSparkNotes: Abantu bahle bagugile - uma bengahlulwa ngokuphelele - ngemuva konyaka wokuzihlukanisa, ukuzifihla, nokubeka impilo yabo yonke ikhefu kuze kube phakade.

Ngokumangazayo, le mizwa yokungabi nathemba, ukungaqiniseki, nokutubeka isebenza ngokuphelele. Lesi senzo sokukhathala sokuvalelwa ngaphandle siwumphumela wakho konke ukucindezeleka ngokomzwelo okubangelwa izimo zethu zamanje, kusho uForrest Talley, Ph.D., isazi sokusebenza kwengqondo emtholampilo e-Folsom, CA. Lezi zingcindezi zizohluka kuye ngomuntu (noma ngabe kusebenza ekhaya, ukubhekana nezingcindezi zezezimali kanye nokusweleka kwemisebenzi, ukuphatha izingane ngaphandle kokunakekelwa kwezingane kanye nesikole, njll.), Kodwa "kunemithombo ethile yendawo yonke yokungezwani: ukwanda kokuzihlukanisa nomphakathi, ukungakwazi zibandakanye emisebenzini ebikade inenjongo noma ijabulisa phambilini (ukuya ejimini, ukuzijabulisa, ukuya emakhonsathini, ukuvakashela umndeni, ukuvakasha), "usho kanje.

Futhi ngenkathi ukusabela kwakho kokuqala esimweni esiguquka ngokushesha se-COVID-19 kungenzeka ukuthi wezwa kucindezela kakhulu noma kukhiqiza ukukhathazeka, ngemuva kwezinyanga, ukuphela okungapheli kwalesi simo kuthatha inani elihlukile - okungukuthi ukucindezeleka nokukhathazeka kuhlanganiswe ngokuhamba kwesikhathi.

"Isimo sokuhlala isikhathi eside sabacindezeli sigcina ngemizwa yokukhathala, okuthi noma ifana nengcindezi yokuqala nokukhathazeka, nayo yehluke," kusho uTalley. "Ukukhathala kuvame ukuhambisana nokwehla kokusebenza, amandla anciphile, ukukhuphuka ukucasuka, ukuncipha kokuxazulula izinkinga, futhi, kwesinye isikhathi, umuzwa okhulayo wokulahla ithemba. Ubunzima besimo sokuxineka bengeza ebunzimeni bokukhathazeka, futhi kungashintsha nesimo sekhwalithi yokukhathazeka. "

"Cabanga ngempilo yakho efana nefoni yakho: Inamandla alinganiselwe ngaphambi kokudinga ukuvuselelwa; abantu banendlela efanayo," kuchaza uKevin Gilliland, iPy.D, isazi sokusebenza kwengqondo emtholampilo eDallas. (Kulesi singathekiso, ukuxhumana kwansuku zonke nemisebenzi kuwumthombo wamandla, kunesikhathi esichithwa ekhaya.) "Ungaphila kuphela ngaphandle kwezinqubo zakho ezijwayelekile nokuxhumana nabanye abantu isikhathi eside.Uqala ukwenza njengoba ifoni yakho yenza uma ikumodi yebhethri ephansi. " izinzuzo, futhi.)

Ukukhathala ngokwehlukana kwenziwa ngokuphelele ngokuzihlukanisa, ukungabi bikho kokuxhumeka, ukuntuleka kwento ejwayelekile, kanye nokulahlekelwa umuzwa wenkululeko yokuhamba ngokuphila ngendlela ethile yangaphambi kokuhlukaniswa yedwa ezizwa ingavinjelwe; ukukhathala ngokomzwelo nokuncipha ekuhlangabezaneni nosuku olufanayo, nsuku zonke.

UJennifer Musselman, L.M.F.T.

Izimpawu Zokukhathala Zokuhlukaniswa

Ukukhathala okuhlukanisayo kubonakala kokubili ngokomzwelo nangokomzimba, kusho uGilliland. Ochwepheshe bacaphune konke lokhu njengezimpawu ezingaba khona zokukhathala kokuhlukaniswa:

• Ukukhathala ngokomzimba (kusukela kokuncane kuye kokukhulu), ukuphelelwa amandla
• Ukucasuka, ukucasuka kalula; ulaka olufushane
• Ukuphazamiseka kokulala, ukuqwasha noma ukulala ngokweqile
• Ukukhathazeka (okusha noma okwenziwe okubi)
• Umuzwa wokunganaki, ukukhathala, ukungabi nogqozi
• Ukuqina kwemizwelo/imizwa engazinzile
• Imizwa yesizungu esikhulu nokunqanyulwa
• Ukuzizwa ngingenathemba
• Ukuqala kokucindezeleka

Kulokhu okungenhla, kukhona okumele sikuqaphele: "Ukuzihlukanisa kuwuphawu olubi kakhulu lwempilo yengqondo abantu abahlupheka ngalo," kusho uGilliland, futhi akusho lutho, kodwa sibhekene nokuhlukaniswa okuningi okwamanje. (Futhi, ICYMI, kube khona ubhubhane lwesizungu e-U.S. ngaphambi kokuthi yonke le nto iqale.)

Kungani lokhu kuzihlukanisa kuyingozi kangaka? Okokuqala, bheka ukuthi ukuxhumeka komuntu kungazizwa kanjani kukuxhasa bese ucabanga ukuthi uzizwa ulambe kanjani ngaphandle kwalokho. "Ubudlelwano buku-DNA yethu - kufanele kube ngomunye wemithetho yemvelo (ungaqiniseki ukuthi uthola kanjani ukuthi ugunyazwe)," kusho uGilliland. "Ezinye zezifundo zethu ezinde kakhulu mayelana nokuguga nempilo yomzimba kanye nempilo yengqondo zikhomba isici esibalulekile esifanayo kokubili; ubudlelwano bothando obunenjongo buyisihluthulelo sempilo ende yempilo engokomzimba nempilo engokwengqondo. Ezinye izifundo zibheka abaphenduli bokuqala noma abantu " sike sehlelwa isehlakalo esibuhlungu, kanti labo abenza kahle kakhulu yibo abanohlelo lokusekelwa oluhle. "

Kungenzeka ukuthi yingakho “izifundo zesizungu kanye nezokuhlukaniswa nomphakathi zithola ukwanda kokushona kwabantu ngaphambi kwesikhathi kanye nempilo ebuthaka,” kusho uGilliland. (Kungenza nezimpawu zakho ezibandayo zizizwe zimbi kakhulu.) "Ezinye izifundo zikhulume ngemiphumela yokuphazamiseka kobudlelwano (njengaleyo yokuhlukaniswa) nokuthi kungaholela kanjani ekucindezelekeni nasekukhuphuleni ukusetshenziswa kotshwala," okuza neningi lazo izingozi zempilo, kuhlanganise nokwanda kokukhathazeka ngemva kokuphuza. (Nanka amathiphu womelaphi wokuthi ungasilawula kanjani isizungu ngesikhathi sobhadane lwe-COVID-19.)

Indlela Engavela Ngayo Emicabangweni Yakho Nezindlela Zokuziphatha

Kunezindlela ezahlukahlukene abantu abaphendula ngazo kunoma yiluphi uhlobo lokukhathala, futhi ukukhathala okuhlukanisayo akuhlukile, kusho uTalley. "Abanye bazophendula ngokugxila emikhawulweni ebekwe wedwa, bese becabanga ukuthi 'akulungile' kanjani, okungaholela ekubeni kube nemicabango eminingi yokuthi impilo ibinganabulungiswa kanjani." (Ingabe uzibambele mathupha? Kulungile! Sizofika ezilungiseni maduzane.) "Abanye bazokhathazeka ngoba amasu abo okubhekana 'nokuya' aphazanyiswa imikhawulo yokuvalelwa kwezindawo zabo, nanjengoba umphumela, bangaguqukela ekwandiseni ukusetshenziswa kotshwala, ukuzivocavoca ngokweqile, ithelevishini yokubuka kakhulu, njll. "

Bonke ochwepheshe bayavuma ukuthi ezinye izinkinga zokuziphatha zingase zihlanganise ukulala ngokweqile, ukuphuza ngokweqile (ngaphezu kokuvamile), ukudla kancane noma ngaphezulu (ushintsho esimisweni sakho esivamile sokudla nokudla), ukuhoxa kulabo abaseduze nawe (ngisho nangomqondo wedijithali — ungaphenduli. imibhalo, ukuvika izingcingo), kanye nokungakwazi ukugxila emsebenzini noma ngisho nemisebenzi yokungcebeleka. Ungase futhi ube nobunzima bokuvuka embhedeni noma "ukulungele ukusondeza," ngenxa yalo muzwa ophelelwa ithemba, okhathele, wokunganaki.

Futhi yonke leyo nto 'yokuthumela umlayezo we-ex' yakho? Kuyinto. Lokhu okuhlangenwe nakho kungahle kube ukuqhakambisa amahlebezi, ukungazithembi, ukuzigxeka, kungenzeka ukuthi ungabaze impilo yakho kanye nokukhetha impilo okwenzile - okungabuye kukuholele ekufinyeleleni kubantu okungafanele, njengabadala amasoka noma izintombi, kusho uMusselman.

Uma ukhuluma ngokuhleba, bhekisisa ukuthi ukhuluma wedwa njengamanje, futhi unake inkhulumomphendvulwano yakho yangaphakathi - lokhu kucindezeleka kungaziveza nasemicabangweni yakho. "Uma uzizwa ukhathele ngenxa yalokho okubonakala 'kungenasizathu," uthambekela ekukhulumeni ngendlela engafanele, "kusho uGilliland. Abantu bavame ukuqinisa imizwa emibi ngemicabango efana nokuthi "Ngizizwa ngiphelelwe amandla. Angizizwa ngifuna ukwenza noma yini. Akukho okuzwakala kukuhle. Angikhathali ukuthi isikhathi sini, ngiyolala," usho njalo.

"Imicabango yakho nokuziphatha kwakho kuxhunyiwe, yingakho lokhu kukhathala nokukhathala kwandisa ukucabanga kwakho okungekuhle," kunezela uGilliland. "Lapho kuqala ukuvunguza okungalungile, kuvamise ukuqhubeka kuze kube yilapho ukuyeka. Bese uxuba ukungaqiniseki okusemthethweni nokukhathazeka, bese uzikhulumela ezintweni ezikulungele - njengokuhlangana nabantu ukuze ugijime, a hamba epaki, noma ukuhlala nje emabhentshini sikhulume. "

Ihluke Kanjani Kunkungu Yobuchopho noma Ukushiswa

UTalley uphawule ukuthi yize ukukhathala okuhlukanisayo kungabonakala kufana nenkungu yobuchopho, indlela elula yokuhlukanisa lokhu ukuthi inkungu yengqondo iyisibonakaliso, futhi ukuhlukaniswa kokukhathala kungukuqoqwa kwezimpawu. Njengokutubeka, wachaza ukuthi lesi simo esiyingqayizivele singathinta eyodwa (noma zonke ezintathu) zalezi zigaba ezilandelayo zezimpawu:

• Ukuqonda. Izibonelo zifaka imicabango yokujaha, ukucabanga okungenangqondo, ukuphuza ukuqonda.
• Okomzimba / Ukuziphatha. Izibonelo zifaka phakathi izinguquko ekudlaleni, ukunciphisa amandla, izinkinga zesisu, izinguquko kumfutho wegazi.
• Ngokomzwelo. Izibonelo zihlanganisa izizathu ezivamile zokukhathazeka, ukucindezeleka, intukuthelo, ukudangala, ukucasuka.

"Ngaphakathi kwalolu hlaka, inkungu yobuchopho iwela esigabeni sezimpawu zokuqonda," kusho u-Talley. Ngokuphathelene nokutubeka, ukukhathala okuhlukanisiwe wuhlobo lokukhathala, uthi; ukutubeka ngomthombo ohlukile kunokuthi, ukutubeka emsebenzini. (Okuhlobene: Ukutubeka Kwabizwa Ngesimo Sezempilo Esisemthethweni)

Ungabhekana Kanjani Nokukhathala Okuhlukanisayo

Ungahle ungazizwa kangcono ngamaphesenti ayi-100 uze uphume emhlabeni wangempela futhi - kodwa kunzima ukusho ukuthi (futhi uma) izinto zizozizwa "zivamile" noma nini kungekudala. Lapha, ochwepheshe babelana ngamathiphu okubhekana nalolu hlobo oluthile lwenselele engokwengqondo, yemizwa, neyomzimba. Izindaba ezimnandi? Kungenzeka ukuthi uzizwe ungcono. Izindaba ezinzima? Ngeke kube lula kakhulu.

Ukunqoba isithiyo esiqine kangaka "kudinga ukumaketha ingaphakathi lomuntu," futhi kuzodinga ukuncika kakhulu emandleni akho angaphakathi, kusho uTalley. Akusebenzi "ukulinda uthule bese uthemba okungcono kakhulu," esho. Esikhundleni salokho, kudinga "ukubuyisela emuva ngamandla ukucindezela izingcindezi ezibhekene nawe" ukuze uqale ukuzizwa ungcono. "Angikuphakamisi ukuthi le yinselelo enkulu kunazo zonke emhlabeni, kodwa noma kunjalo yisikhathi sokuhlolwa."

Qala ngokulula.

Buyela emuva kuzisekelo, okokuqala. Uma ungazange umboze lokhu, kungakusiza kahle ukubuyisa isisekelo esinempilo, kusho uLori Whatley, Psy.D., isazi sokusebenza kwengqondo nomlobi Kuxhunyiwe futhi kuhilelekile. "Yidla okuhlanzekile, oku-hydrate, uhlanganyele nomndeni nabangane ku-FaceTime, funda izincwadi ezakhayo noma ulalele ama-podcast amahle, kusho u-Whatley, ebona ukuthi ukuqondisa kabusha imicabango nokuziphatha kwakho ngamabomu kungakusiza ukuthi ubuyele esimeni. U-Whatley naye wabelane ngalokhu ukumane uthole Umoya ohlanzekile ngokwengeziwe ungakusiza uthuthuke ngokushesha okukhulu. "Abantu abaningi bathole ukuthi ukwenza ngcono ukungena komoya ngokuvula amawindi neminyango lapho kungenzeka khona kube yinto enkulu yokuphakamisa imizwa," esho.

Ukuzinakekela nokwelashwa kubukeka kwehlukile kuwo wonke umuntu, futhi ikhambi lomuntu ngamunye lizohluka. Lokho kusho, kunezindlela ezithile ezivivinywe futhi eziyiqiniso. “Esimeni esibucayi, kubalulekile ukuthi sithole ‘umuthi’ esaziyo ukuthi usebenzela abantu abaningi, isikhathi esiningi - lokho kusho ukuzivocavoca umzimba, kungakhathalekile ukuthi uzizwa kanjani,” kusho uGilliland. (Bheka: Izinzuzo Zempilo Yengqondo Zokusebenza)

"Zama ukucabanga ngokuxazulula inkinga; gxila esimeni esisha nokuthi ungakufezekisa kanjani okufunayo," kusho uGilliland. "Ungabheki lokho wena zazikhona ukwenza; lokho ngeke kukusize, futhi kungase kuvele kuholele ekucasukeni nasekudabukeni, okungelona usizo lapho uzama ukuqhubeka futhi. Kunalokho, gxila kwanamuhla, iyiphi into encane ongayenza esimisweni sakho sokuhamba izinyathelo ezimbalwa ngaphezu kwalokho okwenze izolo. Kuhle, manje zama ukwenza ezinye izinyathelo ezimbalwa kusasa ubone ukuthi iyaphi. "

Khuluma ngakho.

Ukukhuluma kunomphumela wokwelashwa ojulile ngokumangazayo. “Uma ubeka imicabango yakho ngamazwi uqala ukubona futhi uxazulule izinkinga ngendlela ehlukile,” kusho uGilliland. "Khuluma nabantu noma ochwepheshe mayelana nendlela odonsa kanzima futhi uzizwa ngayo futhi ubabuze ukuthi benzani ukuze bakulawule. Ungase umangale ukuthi nini futhi kuphi lapho uzwa khona umbono omuhle osiza kancane." (Related: Lesi Sisho Esisodwa Osishoyo Sikwenza Ube Negative Kakhulu)

Thatha ikhefu efonini yakho nasezindabeni.

Hhayi kuze kube phakade! Uyayidinga ku-FaceTime, noma kunjalo. Kepha ikhefu lobuchwepheshe lingasiza kakhulu. "Kuyasiza ukunciphisa ukusetshenziswa kwamadivayisi edijithali kanye nokuchayeka kwethu ezindabeni," kusho uWhatley. Qala ukuhlola umthelela wokufunda, ukubukela, noma ukukhuluma ngezehlakalo ezicindezelayo nezingaqinisekile emhlabeni wethu. Uma unenkinga, qala ukukhawulela lokho bese uqala ukugxila kulokho ongakwenza, noma ngabe kuyinto encane kakhulu. Ukuhambisa nokulawula izinto ezincane empilweni yethu kungaba nemiphumela emihle, kusho uGilliland.

Dala isimiso.

Kungenzeka ukuthi usukile esimisweni sakho. "Uma ungathola izindlela zokuhlela izinsuku zakho ukuze ubanikeze isiqiniseko, lokhu kuyasiza ekuzihlaziyeni kabusha," kusho uWhatley. "Isibonelo, ungavuka wenze i-yoga nokulamula, udle isidlo sasekuseni, bese usebenza amahora amaningana, bese uhambahamba ngaphandle imizuzu engama-20 ukuthola umoya omusha, bese usebenza amahora ambalwa, bese wenza okuthandwa nguwe noma wenze imisebenzi yasendlini. Ukuqeda usuku udlala umdlalo noma ubukele imuvi eyakhayo. Ukulala ngehora elifanele nokuvuka ekuseni nakho kuyasiza emasosheni ethu omzimba kanye nemizwelo yethu."

Zama ukwakheka kwekhaya.

UWhatley uthi lolu hlobo lokuhlukaniswa nokuvuselelwa kwasekhaya lungasiza imizwa yakho. "Ungahlela kabusha izindawo zakho zokuhlala zangaphandle noma zangaphakathi ukuze zisize ekunciphiseni ubhubhane ukuze ukwazi ukujabulela lezi zindawo futhi uthuthukise imizwa yakho yenhlalakahle ngokuhlala kahle endaweni ovalelwe kuyo," esho. Mhlawumbe sekuyisikhathi sokuthola umkhiwane noma ukuqala ingadi yemifino?

Qaphela ukuthi uwasebenzisa kanjani amandla onawo.

Uyakhumbula ukuthi yonke imodi yebhethri ephansi uGilliland ayekhuluma ngayo? Khetha ukuthi usebenzisa ziphi 'izinhlelo zokusebenza' (unamathela ngempela kulesi sifaniso). UGilliland uthe ngisho nemisebenzi ebukeka ingenabungozi, ene-low energy ingathatha okuningi kuwe kunokujwayelekile. Zama ukugcina inothi lengqondo (noma langempela) lokuthi uzizwa kanjani lapho uchitha isikhathi esithile entweni ethile. Ukuhlela amakhabethe kungaba yindlela enhle yokubhekana nakho, kepha uzizwa kanjani ngemuva kwehora noma amabili? Unamandla, noma njengomuntu othile ukhiphe umthombo wakho wamandla?

"Lezi zinto ziqeda ngempela izinsizakusebenza ezincane eziyigugu ezisele," usho kanje. "Lokho kusho ukuthi kufanele uqikelele ukuthi ingcindezi ikukhathaze kangakanani - awunawo umkhawulo, izinsiza ezengeziwe, ukwenza ezinye zezinto obukade uzenza." Esikhundleni sokuthatha uhlu olukhulu lwezinto okufanele uzenze, yenza uhlu olufushane kakhulu lwezinto eziza kuqala kuwe ukuze uzinakekele kanye nokwelapha, bese ugxila kulokho ukuze ubuyele ekuzizweni ungcono. (Okuhlobene: Ukwenza Ijenali Kuwumkhuba Wasekuseni Angisoze Ngayeka)

Zama ukuphefumula nokuzindla.

Uyizwile izikhathi eziyisigidi...kodwa ingabe uyakwenza ngempela? Futhi ukunamathela kukho? "Bamba umkhuba wokuphefumula ukuphumula," kusho uGilliland. "Mhlawumbe kungenye yezinto ezinamandla kakhulu esingayenza ukulwa nokukhathala okuvela ekucindezelekeni okungapheli." Zama lezi zindlela zokucabanga ongazijwayela noma kuphi noma lezi zindlela zokuphefumula.

Thola inhloso yakho.

“UViktor Frankl, udokotela wengqondo odumile owagqilazwa phakathi nempi yamaNazi, wathola ukuthi abasinda kulokho okwesabekayo kwakulabo ababengathola injongo yokuhlupheka kwabo,” kusho uMusselman. Kulokhu kufunda, uFrankl wenza i-Logotherapy, uhlobo oluthile lokwelashwa olususelwe ekusizeni umuntu aqonde inhloso yakhe ukunqoba izinselelo zengqondo.

Ukusekela lowo mqondo, "ukunqoba ukuvalelwa kwe-COVID-19 ukuthola okuhle ngalesi sikhathi; ukukusebenzisa njengethuba lokwenza noma lokuzindla ngawe nempilo yakho," kusho uMusselman. "Ukubhala izindaba kanye nokubeka imigomo. Kwakha imikhuba engcono, kuwe siqu nasebudlelwaneni bakho. Kubheka ngaphakathi nokuthola ukuthi yini ebalulekile kuwe bese ubuza ukuthi 'iyiphi impilo engiyifunayo. manje"

UTalley unwebile ngale mizwa. "Cabanga ngalokho obukade ufuna ukukwenza kepha ungakaze ube nesikhathi sokwenza," usho njalo. "Bese uzibuze ukuthi kungenzeka yini ukulandela leso sifiso ngesikhathi sokuhlukaniswa - okungenzeka ukuthi kubhala indaba emfushane, ukufunda ukwenza i-sushi ekhaya, njll." (Faka: Quarantine imibono yokuzilibazisa.)

"Buyekeza uhlu lwakho lwamabhakede - uma ungenalo, yisikhathi sokubamba," usho njalo. "Qiniseka ukuthi into ngayinye ibekwa eqhulwini; manje iya esinyathelweni esilandelayo bese ubeka usuku oluthile ukuthi uzoyikhetha nini."

Ukuthatha ngokungathí sina ngokuthola le njongo entsha kubalulekile. Ukuzizwa ukhiqiza futhi unenjongo kungakhuphula umuzwa wakho wenjabulo futhi kukusize uphulukise.

Ungalahli ithemba.

Zama konke okusemandleni akho ukuthi ungakuvumeli lokhu kukuqede. "Ingcindezi eholela ekukhathaleni kokuvalelwa yedwa kuyithuba elilodwa nje lokukhula ngamandla," kusho uTalley. "Uma usuqala ukukubheka njengethuba lokukhula, umbono wakho uyashintsha, futhi imizwelo yakho iqale ukushintsha. Obekucasula, kuwuhlupho, manje kuba isibindi esingashiwongo 'sokukhulisa umdlalo wakho.' Futhi impendulo efanele esilokothweni esinjalo ithi 'Letha!'"

Buyekeza kwe-