Izindlela ezihamba phambili zabazali zokuthuthukisa impilo yabo yengqondo

-Delile

• Nakekela izidingo zakho eziyisisekelo
• Beka isikhathi sokulala kuqala
• Setha imingcele ezungeze ama-zappers wamandla
• Thatha amakhefu ezempilo yengqondo
• Namathela ekwelashweni kwakho
• Zijwayeze ukuziphatha okulingana nokuluma
• Gxila ezintweni ezikugcwalisayo
• Thola izindlela zokudala zokuxhuma
• Yiba mnene kuwe

Uzizwa ungafani? Ochwepheshe bezempilo yengqondo babelana ngamathiphu abo wezinguquko ezilula nezinzuzo ezinkulu.

Uyazi ukuthi ukunakekela impilo yakho yengqondo kubalulekile. Kepha, njengomzali, ukhawulelwe ngesikhathi nasemandleni - izinsizakusebenza ezinciphile kuphela selokhu kwaqala ubhadane.

Futhi-ke, ngenhloso ethile, ungayijwayela impilo yakho yengqondo - noma ngabe ufuna umsebenzi onzima, ukunakekelwa kwezingane okuncane, neminye imisebenzi eyinkulungwane okudingeka uyiqede.

Nawa amasu wokukhulisa impilo yengqondo ahamba phambili (futhi angenziwa ngokuphelele), ngokusho kochwepheshe bezengqondo.

Nakekela izidingo zakho eziyisisekelo

Lezi zinto eziyisisekelo zifaka ukudla njalo, ukudla ukudla okunomsoco, nokuhambisa umzimba wakho, kusho uLaura Torres, LPC, udokotela wezifo zengqondo e-Asheville, eNorth Carolina.

Ukuze akwenze lokhu kwenzeke, uphakamisa ukuthi uphathe isinongo nebhodlela lamanzi lapho uya khona nalapho udla khona lapho wondla izingane zakho. Ungabamba iqhaza emisebenzini ejabulisayo yomzimba nomndeni wakho, njengokuthatha uhambo lwezemvelo, ukudlala umdlalo osebenzayo, nokwenza ividiyo ye-yoga, usho kanjalo.

Beka isikhathi sokulala kuqala

“Ngokuvamile abazali bayiphatha ngenhlonipho kakhulu imikhuba yezingane zabo yokulala kodwa bese bayayinaka eyabo,” kusho uCarlene MacMillan, MD, udokotela wezifo zengqondo oqeqeshwe eHarvard futhi ongumsunguli weBrooklyn Minds. Ukuntula ubuthongo kusinciphisa imizwa yethu futhi “kuyimbuyiselo ekhuphula ingcindezi yawo wonke umuntu wasekhaya,” esho.

Ukwakha inqubo yokulala kungalula kakhulu:

1. Lungisa ukukhanya okuluhlaza okwesibhakabhaka okukhishwa kuzo zonke izikrini, njengoba "ukukhanya okuluhlaza okwesibhakabhaka kutshela ubuchopho bakho ukuthi isikhathi sokuphaphama," kusho uMacMillan. Ungakwenza lokhu kuzilungiselelo zedivayisi ngayinye noma ulande uhlelo lokuhlunga olunombala oluhlaza okwesibhakabhaka. “Ungathola futhi ama-smart bulbs ekamelweni lakho lokulala aqeda ukukhanya okuluhlaza okwesibhakabhaka ebusuku futhi akhiphe okunye kwawo ekuseni,” noma afake izibuko ezihlaza okwesibhakabhaka ebusuku.
2. Yeka ukusebenzisa amadivayisi cishe imizuzu engama-30 ngaphambi kokulala.
3. Zibandakanye nomsebenzi wokuphumula noma emibili, njengokuphuza itiye le-chamomile nokulalela ukuzindla okuqondiswe ngemizuzu eyi-10.

Setha imingcele ezungeze ama-zappers wamandla

Yini ethambekele ekuqedeni amandla akho angokomzwelo, omzimba nawengqondo nsuku zonke? Isibonelo, ungakhawulela ukuhlola izindaba kumizuzu engu-15 usuku ngalunye bese ulala ngo-10 ebusuku.

Ungafaka ifoni yakho ekhabetheni lapho unezingane zakho. Ungashintsha ikhofi yakho yantambama ngengilazi enkulu yamanzi. Lezi zinguquko ezincane zingenza umthelela omkhulu.

Thatha amakhefu ezempilo yengqondo

"Abazali kumele bathole izindlela zokuthatha amakhefu," kusho uRheeda Walker, PhD, isazi sokusebenza kwengqondo emitholampilo eHouston, eTexas, nombhali wencwadi ethi "The Unapologetic Guide to Black Mental Health." Enye yalezi zindlela ukusebenzisa isikhathi sesikrini ngamasu.

"Imizuzu engamashumi amathathu ngaphezulu yesikhathi sesikrini sabantwana ingahle 'izwakale ingalungile' kepha uma imizuzu engama-30 izogcina umzali ekuhlulekeni ukuzibamba futhi amemeze umuntu amthandayo ngodaba oluncane, leso sikhathi esengeziwe sesikrini singamaphesenti ayi-100 asifanele," esho. .

Cabanga ngaleyo mizuzu njengokukhuthaza impilo yengqondo: Thola umngani, bhala imizwa yakho, ulalele i-podcast ehlekisayo, uthuthuke kuphrojekthi yokudala, noma wenze ukuzivoxavoxa okukhulu.

Namathela ekwelashweni kwakho

IMacMillan igcizelela ukubaluleka kokuthatha noma imuphi umuthi obhalwe ngokomqondo wezifo zengqondo. Uma ulahlekelwe umshwalense wakho ngenxa yalolu bhubhane, uphakamisa ukuthi uhlole amawebhusayithi afana ne-HoneybeeHealth.com ngemithi ephansi. Amakhemisi amaningi aletha nemithi kanti odokotela bahlinzeka ngemiyalelo yezinsuku ezingama-90 ukunciphisa uhambo, uyanezela.

Vele, uma uzizwa sengathi umuthi wakho awusebenzi noma uhlangabezana nemiphumela emibi ekhathazayo, khuluma nodokotela wakho. Hlala ukhuluma imibuzo yakho nokukhathazeka kwakho.

Zijwayeze ukuziphatha okulingana nokuluma

U-Kirsten Brunner, i-LPC wase-Austin-based psychotherapist, wabelane ngalezi ziphakamiso ngemisebenzi emincane kodwa ezuzisa kakhulu:

• phumela ngaphandle ukuzwa umoya omusha
• hlala emotweni ukubamba umoya
• geza okushisayo
• cubungula imizwa yakho nomlingani wakho
• bukela umdlalo ohlekisayo noma okhuthazayo

Njalo ekuseni, uBrunner uthanda ukudlala umculo we-classic ophansi ekhishini lakhe: "Unomphumela wokuthula emndenini wonke."

Gxila ezintweni ezikugcwalisayo

Yenza lokhu uma uwedwa futhi nezingane zakho.

Lokhu kungasho ukuthi usebenzela inoveli yakho futhi ufundele ingane yakho izincwadi zakho ozithandayo. Kungasho ukuthi ubafundise ukubhaka ama-brownies ngenkathi becula izingoma zeDisney - njengoba wenza nomama wakho. Kungasho ukudweba noma ukufunda ulimi olusha ndawonye, ​​ngoba yilokho onentshisekelo kukho, futhi.

Thola izindlela zokudala zokuxhuma

"Kunzima kakhulu ngabazali ukuhlehlisa izikhathi zabo nezinye izinhlelo ezimatasa zabazali ukuze baxhumane," kusho uTorres. Kodwa lokho akusho ukuthi ukuxhumana akunakwenzeka. Isibonelo, uTorres uthanda uhlelo lokusebenza iMarco Polo, ekuvumela ukuthi uthumele imiyalezo yevidiyo kubangani bakho abangayilalela nganoma yisiphi isikhathi.

Futhi ungaqala iklabhu yencwadi yabantu ababili noma uhlele izinsuku zokuzivocavoca: zijwayeze i-yoga ngaphezulu kwe-Zoom, hlanganelani ukugibela ibhayisikili, noma nishayelane ucingo ngenkathi nizungeza ibhulokhi.

Yiba mnene kuwe

Ukuzithiba kungaba usizo empilweni yengqondo, ikakhulukazi uma unenkinga futhi ucindezelekile. Ngezinsuku ezinzima, vuma ukuthi unenkinga futhi wehlisa okulindelwe, kusho uTorres - uzinikeze imvume engenamahloni yokweqa imisebenzi yasekhaya, udle okunye ukudla okubandayo, futhi wandise isikhathi sesikrini sezingane zakho.

Zikhumbuze ukuthi wenza okusemandleni akho, kungeza iMacMillan. Zizwe uzizwe imizwa yakho - futhi ukhale lapho kudingeka.

Uma uzizwa unobugovu ngokunakekela impilo yakho yengqondo, khumbula ukuthi ungumuntu ofanelwe ukuzizwa futhi uphile - njenganoma ubani omunye.

Futhi uma usazizwa ungqubuzana, cabanga ngalesi sifaniso esivela kuBrunner: Ukuba ngumzali “luhambo olude nolunzima kakhulu olukhona.”

Ngakho-ke, njengoba nje ugcwalisa uphethiloli wakho wegesi, hlola uwoyela wakho, bese ufaka umoya kumatayi akho ohambweni olude lwemoto, “ufuna ukuqiniseka ukuthi uphefumulelwe ngokwengqondo nangokomzimba” ngesinye sezigemegeme ezinhle kakhulu ' Ngizohlangabezana nakho.

UMargarita Tartakovsky, MS, ungumbhali ozimele futhi ongumhleli ohambisanayo ku-PsychCentral.com. Ubelokhu ebhala ngempilo yengqondo, i-psychology, isimo somzimba, nokuzinakekela isikhathi esingaphezu kweminyaka eyishumi. Uhlala eFlorida nomyeni wakhe nendodakazi yabo. Ungafunda kabanzi ku-www.margaritatartakovsky.com.