Ukungena Kanjani Emzimbeni Wakho Kungakwenza Uqine Kakhulu

-Delile

• 1. Ukuphefumula
• 2. Ukububula okujulile
• 3. Thinta
• 4. Isandla enhliziyweni
• 5. Ukunyakaza

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ngokulinganisela umzimba wethu nezinhlelo zezinzwa, imikhuba esekwe emzimbeni ingasisiza ezikhathini ezinzima.

Izinto ziyenzeka. Enye imoto ivele ishintshele emzileni wakho onguthelawayeka. Ubeka okhiye bakho nesikhwama semali kabi emaminithini amabili ngaphambi kokudinga ukubamba ibhasi lakho liye emsebenzini. Usakaze ifayili leklayenti elingalungile ehhovisi.

Lezi zinhlekelele ezincane zenza isimanga ohlelweni lwakho lwezinzwa - ukushesha kwe-adrenaline esiza ukulungiselela umzimba wakho “ukulwa noma ukundiza,” ukuzivikela kwethu kwemvelo engozini ebonakalayo.

Kepha uma umzimba wakho ushaywa yi-adrenaline ngayo yonke into encane engahambi kahle empilweni, ingakhokhisa intela amandla akho okubhekana nakho, wenze ukululama ezinkingeni ezizayo ezifana nalezi kube nzima nakakhulu.

Ngenhlanhla, kungenzeka ukuqinisa ubuhlakani bakho bomzimba obususelwa emzimbeni ukuze uphendule ngokushesha futhi ululame kunoma yimuphi umuzwa wokusongela ekuphepheni noma enhlalakahleni yakho.

Kuyini ubuhlakani besomatic? Ukuqonda ukuthi umzimba wakho uphendula kanjani engozini futhi usebenzise lolo lwazi ukuxhasa umzimba wakho njengoba uphila impilo-okuthi, uma ungumuntu, nakanjani ugcwaliswe okungenani ngobunzima obuthile.

Encwadini yami entsha ethi, “Resilience: Powerful Practices for Bouncing Back from Disappointment, Difficulty, and even Disaster,” ngichaza izinsiza eziningi esinazo ngaphakathi kwethu zokwakha amandla ethu okuqina. Ngenkathi incwadi ibeka amathuluzi amaningana okusimama - kufaka phakathi lawo ahlose ukuthuthukisa ubuhlakani obungokomzwelo, obunobudlelwano, kanye nobukhombisayo - ukwakha ubuhlakani be-somatic kubalulekile kuzo zonke lezi zinto. Ngaphandle kwayo, kunzima ukuzibandakanya kunoma iyiphi eminye imikhuba oyitholayo.

Ukusekela kangcono ubuhlakani bethu bemvelo be-somatic, sidinga ukuthambisa isistimu yethu yezinzwa ngemikhuba esekwe emzimbeni eqinisa imibono yethu yobuchopho nezimpendulo engozini futhi isisize sigcine umuzwa wokuphepha. Lapho nje sikwazile ukusebenzisa ezinye zalezi zindlela, sikulungele ukubhekana nezinkinga, ukufunda nokukhula okuqinile.

Nayi eminye imikhuba elula engiyincomayo encwadini yami, ngayinye yazo isuselwe ku-neurophysiology.

1. Ukuphefumula

Ukuphefumula wukuphila. Yonke inhalation oyithathayo yenza kusebenze igatsha elizwelayo lesistimu yakho yezinzwa kancane (okuningi uma usabela ngokweqile kokuthile futhi une-hyperventilate), kuyilapho wonke umoya ophefumula usebenze igatsha le-parasympathetic kancane (okuningi lapho uzizwa wesaba ukufa nokuquleka). Lokho kusho ukuthi umoya wakho uhamba ngemijikelezo yemvelo ye-.

Singasisebenzisa ngamabomu lesi sigqi sokuphefumula ngaphakathi nangaphandle ukulawula ngokuthembekile ukuvuselelwa nokuvalwa kwesistimu yethu yezinzwa.

Mane ume kancane bese ugxila ekuphefumuleni kwakho. Qaphela lapho kulula khona ukuzwa imizwa yokuphefumula kwakho ingena futhi ingene - amakhala akho, umphimbo wakho, ekukhuphukeni nasekuweni kwesifuba sakho noma kwesisu sakho. Thatha isikhashana ukuzwa ukubonga ngokuphefumula okusekela impilo yakho, wonke umzuzu wokuphila kwakho.

2. Ukububula okujulile

Ukububula okujulile kuyindlela yakho yemvelo yobuchopho bomzimba yokukhulula ukungezwani nokusetha kabusha uhlelo lwakho lwezinzwa. Mane uphefumulele ngokugcwele, bese uphefumulela ngaphandle ngokugcwele, isikhathi eside ku-exhale. kubonise ukuthi ukububula okujulile kubuyisa uhlelo lokuzimela oluzimele kusukela esimweni esinozwela esisebenza ngokweqile sibe sesimweni sokulinganisela esinokuzwela.

Ngisho noma lokho obhekana nakho kuya kuba yinselele enkulu, ungabhangqa ngamabomu noma yimuphi umzuzu wokungezwani noma ukukhungatheka ngokububula ube sesimweni sokukhululeka futhi sikhululeke kakhudlwana, ngaleyo ndlela kukhulise amathuba akho okubona kahle futhi ukhethe ukuphendula ngokuhlakanipha kulokho okwenzekayo.

3. Thinta

Ukudambisa isimiso sezinzwa nokubuyisela umuzwa wokuphepha nokwethembana okwamanje, kuyasiza ukusebenzisa amandla wokuthinta. Ukuthinta okufudumele, okuphephile ukukhishwa kwe-oxytocin - i-hormone "ethambekele futhi ibe ngumngane" edala imizwa emnandi emzimbeni futhi iyikhambi lobuchopho eliqondile futhi elisheshayo le-hormone yokucindezeleka i-cortisol.

I-Oxytocin ingenye ye-cascade yama-neurochemicals ayingxenye yohlelo lokuzibandakanya komphakathi nobuchopho. Ngoba ukuba khona kwabanye abantu kubaluleke kakhulu enhlalakahleni yethu nasekuphepheni, imvelo inikeze lolu hlelo ukusikhuthaza ukuthi sifinyelele kwabanye futhi sixhumane. Yingakho ukuthinta, kanye nokusondelana ngokomzimba nokuxhumana ngamehlo, kuvusa umuzwa wokubona oqinisekisayo wokuthi “konke kuhamba kahle; uyaphila. ”

4. Isandla enhliziyweni

Ucwaningo lukhombisile ukuthi ukubeka isandla sakho enhliziyweni yakho nokuphefumula kahle kungayidambisa ingqondo nomzimba wakho. Futhi ukuzwa imizwa yokuthinta omunye umuntu ophephile, ngisho nokukhumbula izinkumbulo zalezo zikhathi, ukukhishwa kwe-oxytocin, okuvusa umuzwa wokuphepha nokwethembana.

Lo mkhuba osebenzisa ngokunenzuzo ukuphefumula nokuthinta, kodwa futhi nezinkumbulo zokuzizwa uphephile komunye umuntu. Nakhu ukuthi kwenziwa kanjani:

1. Beka isandla sakho enhliziyweni yakho. Phefumula ngobumnene, kancane, futhi ujule endaweni yenhliziyo yakho. Uma ufisa, phefumula umuzwa wokukhululeka noma ukuphepha noma ubuhle enkabeni yenhliziyo yakho.
2. Khumbula umzuzu owodwa, umzuzu owodwa lapho uzizwe uvikelekile, uthandwa, futhi unakekelwa ngomunye umuntu. Ungazami ukukhumbula bonke ubudlelwano, umzuzu owodwa nje. Lokhu kungaba nomlingani, ingane, umngane, umelaphi, noma uthisha; kungaba ngesibalo esingokomoya. Ukukhumbula umzuzu wothando nesilwane kungasebenza kahle kakhulu, futhi.
3. Njengoba ukhumbula lo mzuzu wokuzizwa uphephile, uthandwa, futhi uthandwa, ake uzwe imizwa yalowo mzuzu. Vumela ukuhlala nale mizwa imizuzwana engama-20 kuya kwengama-30. Qaphela noma yikuphi ukujula ngomqondo we-visceral wokukhululeka nokuphepha.
4. Phinda lo mkhuba kaningi ngosuku ekuqaleni, ukuqinisa izifunda ze-neural ezikhumbula leli phethini. Bese uzijwayeza lo msebenzi noma kunini lapho uhlangabezana nesiginali yokuqala yokwethuka noma yokucasuka. Ngokuzijwayeza, kuzokusiza ukuthi ubuyele emuva ekuphenduleni okunzima ngokomzwelo ngaphambi kokuba ikudune.

5. Ukunyakaza

Noma nini lapho uhambisa umzimba wakho futhi uguqula ukuma kwakho, uguqula i-physiology yakho, yona, eguqula umsebenzi wesistimu yakho yezinzwa ezizimele.Ngakho-ke, ungasebenzisa ukunyakaza ukushintsha imizwa yakho nomoya wakho.

Isibonelo, uma uzizwa wesaba noma wethukile, kukhombisile ukuthi ukuthatha iposi okuveza okuphambene nalokho - ukubeka izandla okhalweni, isifuba ngaphandle, nekhanda lakho kuphakanyisiwe - kuzokukwenza uzizwe uzethemba ngokwengeziwe. I-Yoga ibuye izethembe, futhi - mhlawumbe ngaphezulu kakhulu kunokubuza okuhambisana nokubusa kwezenhlalo.

Ngakho-ke, uma uhlangabezana nanoma yisiphi isimo sokwesaba, intukuthelo, ukudabuka, noma ukunengeka, zama ukuguqula ukuma kwakho. Vumela umzimba wakho ungene esimweni esiveza isimo somzwelo ofuna ukusithuthukisa kuwe ukuze ulwe nalokho okuzwayo.

Ngithole ukuthi ukusebenza namakhasimende ami ngale ndlela kwesinye isikhathi kungashintshela okuthile kubo, njengoba bethola ukuthi empeleni banezindlela ngaphakathi kwabo zokubhekana nale mizwa enzima.

Kunemikhuba eminingi echazwe encwadini yami ongayisebenzisa ukuhlakulela ukuzola emzimbeni, ukubuyisela ukulingana komzimba wakho, nokufinyelela umuzwa ojulile wokuphepha nenhlalakahle owenza ingqondo yakho ifunde futhi ibhekane kangcono nayo.

Ngokusebenzisa la mathuluzi, ngeke nje ubhekane kangcono nanoma yikuphi ukucasuka noma inhlekelele bese ubuyela emuva kangcono kunoma ibuphi ubunzima, uzofunda nokuzibheka njengomuntu okwazi ukubhekana nakho.

Futhi lowo mqondo wokukwazi ukuzidambisa emva kwezingqinamba kungukuqala kokuqina okuqinile.

Le ndatshana ivele ekuqaleni Okuhle kakhulu, umagazini oku-inthanethi weGreater Good Science Center e-UC Berkeley.

ULinda Graham, MFT, ungumbhali wencwadi entsha Ukuqina: Izindlela ezinamandla zokubuyisa emuva ekudumazekeni, ebunzimeni, nasezinhlekeleleni. Funda kabanzi ngomsebenzi wakhe kuye iwebhusayithi.