Ukwahlukaniswa: Ukujwayela Okubi noma Umsebenzi Wobuchopho Obusizayo?

-Delile

• Kubangelwa yini?
• Ukungalali kahle
• Imininingwane egcwele ngokweqile
• Ukudinwa ngokweqile, ingcindezi nokuhlukumezeka
• Ingabe kuyinto embi?
• Okuhle
• Okungalungile-okuhle
• Ungabuyela kanjani endaweni lapho udinga khona
• Zithobe
• Gcina umbhalo walokho lapho uzone kakhulu
• Zijwayeze ukucabanga
• Sebenzisa izindlela zokulalela ezisebenzayo
• Zijwayeze ukuzinakekela
• Ungaluthola nini usizo
• Okubalulekile

Wake wahlukaniswa incwadi ende, enzima futhi wabona ukuthi awufundanga nelilodwa igama emizuzwini eyi-10? Noma uqale ukucabanga ngesidlo sasemini lapho umuntu osebenza naye onomdlandla oqhubeka isikhathi eside emhlanganweni?

Cishe wonke umuntu uklanywa ngezikhathi ezithile. Kungenzeka kwenzeke kaningi lapho uzizwa unesithukuthezi noma ucindezelekile, noma uma ukhetha ukwenza enye into.

Kujwayeleke kakhulu ukuzwa isikhala esisheshayo noma inkungu yobuchopho uma ubhekene nosizi, ukuhlukana okubuhlungu, noma ezinye izimo zokuphila ezinzima. Kulezi zimo, ukuklanywa ngaphandle kungasebenza njengendlela yokubhekana nezinhlobo ezithile, okungeyona into embi.

Ukuhlukaniswa kwemvelo kubhekwa njengendlela yokuzihlukanisa, kepha kuvame ukuwela ekugcineni okuncane kobubanzi.

Kubangelwa yini?

Imvamisa, ukuklanywa kwemingcele kusho ukuthi ubuchopho bakho sebuguqule bazenzela ngokwabo. Lokhu kungenzeka lapho ubuchopho bakho bubona ukuthi ungawuqedela umsebenzi wakho wamanje, noma ngabe ukusonga iwashi noma ukuhamba ngezinyawo uye emsebenzini, ngaphandle kokucabanga ngakho ngempela. Ngakho-ke uya kwimodi yokuzenzakalelayo.

Noma kunjalo, lezi zinto ezilandelayo zingakwenza uthambekele ngokwengeziwe ekuklanyweni, noma ngabe umsebenzi ngempela kuyakwenza zidinga ukunakwa kwakho ngokuphelele.

Ukungalali kahle

Cabanga emuva ngesikhathi sokugcina lapho ungazange ulale ngokwanele. Emini, kungenzeka uzizwe unenkungu, uphazamiseka kalula, noma umane nje “wacisha” ngokungacaci.

Kungase kungabonakali njengesivumelwano esikhulu, kepha ukuncishwa ubuthongo kungathinta kakhulu ukusebenza kwakho kwengqondo futhi kukwenze uthambekele kakhulu ekuklanyweni. Lokhu kungaba yingozi ikakhulukazi uma ushayela noma usebenza ngemishini.

Imininingwane egcwele ngokweqile

Uma uke wakwazi ukuphatha imininingwane emisha eminingi, ebalulekile ngesikhathi esisodwa - yithi, lapho uqala umsebenzi omusha - kungenzeka ukuthi wazizwa udidekile futhi ungaqiniseki ukuthi uzoqala ngaphi. Mhlawumbe ingqondo yakho yaqala ukuzulazula lapho uzama ukugxila ekutholeni imininingwane.

Yilapho ukuklanywa ngaphandle kungasiza ngempela. Ungazizwa uhlukanisiwe, kepha ubuchopho bakho bungaqhubeka nokucubungula ngemuva.

Inqubo efanayo nayo ingenzeka ngesikhathi semisebenzi egxile kakhulu, njengenqubo ejwayelekile yokudansa. Izinyawo zakho ziyazazi izinyathelo, kodwa uma ucabanga ngalokho okwenzayo futhi kanzima, ungahle wenze iphutha. Ngakho-ke, ubuchopho bakho bukhahlela ku-autopilot, futhi ngaphambi kokuthi wazi, usuqede inqubo ngokuphelele.

Ukudinwa ngokweqile, ingcindezi nokuhlukumezeka

Ngaphezu kokugcwala kakhulu kwemininingwane, impilo egcwele ngokweqile nayo ingakushiya uzizwa ungekho emdlalweni wakho.

Ungazizwa sengathi uphila ngokuhamba kwempilo yansuku zonke, kodwa ungacabangi ngempela ngalokho okwenzayo. Ekugcineni, uphuma kule nkungu ungakhumbuli kangako ukuthi sesidlulile isikhathi esingakanani noma ukuthi udlule kanjani kuso.

Lokhu kaningi kuyindlela yokubhekana nayo ekusiza ukuthi ugcine ukucindezeleka nokukhungatheka kude uze uzizwe ukulungele ukubhekana nazo. Uma udlule kunoma yiluphi uhlobo lokuhlukumezeka, lokhu kuthambekela kokukhawulwa kwendawo kungahle kube semngceleni wokuzihlukanisa okukhulu.

Lapho ubhekene nengcindezi enkulu, abanye abantu baphendula ngokuvala, noma ukuvimba ngokuphelele. Ukuhlukaniswa kokuvala kungenziwa ohlelweni lwezinzwa oluphakathi, okungaholela ekungabikhona ngokuphelele okuphelele.

Ngamanye amagama, unga:

• ukuqonda ukuthi ungubani
• amandla okuphatha imizwa yakho
• ukulawula ukunyakaza komzimba

Ukuzihlukanisa nakho kungafaka ukulahleka kwememori noma izikhala, ngakho-ke ungahle ungakhumbuli nokuthi kwenzekeni.

Ingabe kuyinto embi?

Ngokwengxenye enkulu, ukuklanywa ngaphandle akukubi nakancane. Kuyingxenye ejwayelekile yokusebenza kobuchopho, futhi kaningi kuyasiza.

Okuhle

Ukuvumela ingqondo yakho izule kungakhulisa ubuhlakani bakho futhi kukusize uxazulule izinkinga ngempumelelo enkulu.

Futhi, lapho ubambe iqhaza ngempela ekwenzeni okuthile okujabulelayo, noma ngabe ukudweba, ukuzivocavoca umzimba, ukudlala imidlalo yevidiyo, noma ukufunda incwadi yakho oyithandayo, ungazizwa unamathele ngokuphelele futhi ungaboni okwenzekayo okuzungezile. Ngenxa yalokho, uthola injabulo enkulu kulo msebenzi.

Ngaphezu kwalokho, ucwaningo lwango-2017 oluhlola izindlela abantu abacabanga ngazo ngamagugu abo bathola ubufakazi bokuxhasa ukuxhumana phakathi kokuklanywa nokucabanga okujulile.

Ocwaningweni, ababambiqhaza abangama-78 bafunda izinganekwane ezingama-40 ezimayelana namanani avikelwe, noma amanani avame ukubhekwa njengabalulekile noma angcwele. Ukufunda ukulandisa kusebenze inethiwekhi yemodi ezenzakalelayo, indawo efanayo ebuchosheni eyenziwe yasebenza lapho uphuma.

Okungalungile-okuhle

Ukuklanywa kwezindawo kuyakwenza kwesinye isikhathi iba nemiphumela engathandeki kangako.

Uma ukhawulela ukubhekana nento enzima, njengokuxabana nomlingani wakho noma inkulumo evela kumphathi wakho, ungahle uzizwe ungakhathazeki okwamanje. Ukuhlukaniswa kwemingcele kungakuvimbela ekuphikiseni le mizwa njengoba ivela.

Ngemuva kwalokho, kunayo yonke inkinga yezokuphepha, ikakhulukazi uma ukwindawo ongayijwayele. Mhlawumbe uphuma ngaphandle ngenkathi ushayela umgwaqo onguthelawayeka ngoba uhambe ngomzila ofanayo nsuku zonke kule minyaka engu-7 edlule. Yize kunjalo, noma uwazi kahle umgwaqo, ukwehluleka ukugxila lapho ushayela kungaholela engozini kalula.

Ukwehlukaniswa kungaba nomsebenzi wokuvikela lapho abantu, ikakhulukazi izingane, bengakwazi ukubalekela kokuhlangenwe nakho okubuhlungu noma okucindezelayo. Kodwa-ke, kungahle kungabi yimpendulo enhle esimweni sakho can suka.

Uma uqhubeka nokuzihlukanisa uphendula zonke izinhlobo zokuxineka, ungahle ungasebenzisi ezinye izindlela zokulekelela eziwusizo kakhulu.

Ungabuyela kanjani endaweni lapho udinga khona

Ukuphupha emini ngenkathi wenza imisebenzi yasendlini noma imisebenzi edinga ubuchopho obuncane mhlawumbe kulungile. Kepha ukwahlukanisa ngenkathi umphathi wakho edlula amathiphu abalulekile wephrojekthi yakho enkulu elandelayo? Akukuhle kangako.

Uma ujwayele ukuphuma phakathi nezikhathi ezingafanele, lawa masu angakusiza ugcine ukugxila kwakho lapho ukuludinga.

Zithobe

Amasu okwenza phansi angasiza kakhulu lapho ufuna ukuyeka ukuklanywa. Ukwenza isisekelo kumane kusho ukuthi uthatha izinyathelo zokuzibambela wena okwamanje.

Ungakwenza lokhu ngo:

• ukuphefumula ngephunga elinamandla, njengamafutha abalulekile
• ukuzelula noma ukweqa endaweni
• ukusebenzisa amanzi abandayo noma afudumele ezandleni zakho
• ukuncela uswidi onzima nge-flavour enamandla (isinamoni, i-peppermint, noma amaswidi amuncu kuyizindlela ezinhle kakhulu)

Gcina umbhalo walokho lapho uzone kakhulu

Ngokuvamile kuyasiza ukubhala phansi inothi elisheshayo noma kunini lapho ubona khona ukuthi uzolile. Uma ungazi njalo ukuthi kwenzeka nini, ungacela umuntu omethembayo ukuthi akusize.

Ukungena kulezi ziqephu kunganikeza ukuqonda kunoma yimaphi amaphethini wokuzula kwengqondo futhi kukusize uqaphele imicabango yakho ngaphambi kokuhlukanisa. Lapho usunolwazi oluthe xaxa ngala maphethini, ungathatha izinyathelo zokuwashintsha.

Zijwayeze ukucabanga

Imikhuba yokucabanga ingakusiza ukuthi wandise ukuqonda kwakho ngokwenzekayo kumzuzu ngamunye. Lokhu kungasiza kakhulu uma ujwayele ukuzungeza ngenkathi wenza imisebenzi engadingi amandla amaningi engqondo.Esikhundleni sokuvumela imicabango yakho izule, gxila kulokho okwenzayo.

Uma ugeza izitsha, isibonelo, hlala ubekhona ngokucabanga ngephunga lesiphuzo sesitsha, ubulukhuni besipanji, izinga lokushisa kwamanzi, nokwaneliseka okuzwayo lapho uthola ibhodwe elingcolile impela elihlanzekile.

Ukuvivinya umoya nakho kungasiza. Ukugxila ekuphefumuleni ngakunye okuhogelayo nokuphefumulayo kungakusiza ukuthi ugxile ekuqwashiseni kwakho kalula. Lokhu kwesinye isikhathi kungakusiza ukuthi uhlale ukhona ngenkathi ushayela - ikakhulukazi uma ubambeke kuthrafikhi, ngoba izivivinyo zokuphefumula nazo ziyasiza ekunciphiseni ukucindezeleka.

Sebenzisa izindlela zokulalela ezisebenzayo

Uma uzibamba uzikhethela lapho ulalele abanye abantu bekhuluma, zama ukufaka amakhono okulalela asebenzayo lapho uxhumana nabanye.

Lokhu kufaka phakathi:

• ukunqekuzisa amakhanda nokusebenzisa ezinye izindlela ezingekho kumlomo ukukhombisa ukuzibandakanya kwakho
• ukufingqa noma ukuphinda abakushoyo ukukhombisa ukuqonda kwakho
• ukubuza imibuzo ecacisa uma uzizwa udidekile noma ungaqiniseki

Zijwayeze ukuzinakekela

Izindlela ezinhle zokuzinakekela zingakusiza ukuthi ulawule ukucindezeleka futhi wehlise kalula, okungenza ukuklanywa kube mancane amathuba.

Ukuzinakekela kungabandakanya imikhuba eyisisekelo yezempilo nenhlalakahle, efana:

• ukudla ukudla okunomsoco
• ukulala ngokwanele
• ukwenza isikhathi sokuzivocavoca umzimba

Kungafaka futhi izinto ezinjenge:

• ukuchitha isikhathi nabantu obathandayo
• ukwenza isikhathi sokuzilibazisa neminye imisebenzi oyithandayo
• ukuxhumana nokuxhumana nabalingani bezothando mayelana nezinselelo noma izinto ezithinta nina nobabili

Kubalulekile ukuzinakekela nasemsebenzini, futhi, ikakhulukazi uma unomsebenzi odingayo noma onengcindezi. Amakhefu amafushane, ajwayelekile ukwelula, ukuphumula, nokuba nokudla okunamandla kungakhuphula umkhiqizo wakho nokugxila kwakho.

Ungaluthola nini usizo

Ngokuvamile, awudingi ukuthi ukhathazeke ngokuklanywa ngezikhathi ezithile, ikakhulukazi uma kwenzeka ikakhulu lapho uxakwe umsebenzi futhi kubonakala kungabi nemiphumela emibi empilweni yakho yansuku zonke.

Kepha ukuphupha njalo, ukuzulazula kwengqondo, noma inkungu yobuchopho kwesinye isikhathi kungaba yizimpawu zezinye izingqinamba, kufaka phakathi i-ADHD nokudangala.

Kubalulekile ukukhuluma nochwepheshe wezokunakekelwa kwezempilo uma ukuklanywa kwakho kuhambisana nezinye izinhlelo, kufaka phakathi:

• ubunzima bokugxila noma bokulawula isikhathi
• ukungahlaliseki noma ukucasuka
• Inkinga yokulawula imizwa yakho noma imizwa
• ukuphikelela kwemizwa ephansi
• imicabango yokuzibulala noma ukuzilimaza

Njengoba ukuhlukaniswa kungaba kubi, kuhlale kuwukuhlakanipha ukukhuluma nodokotela uma ukhawula njalo noma ukholwa ukuthi uhlangabezana neziqephu ze-dissociative.

Ezinye izimpawu zokuhlukaniswa zifaka:

• ukuklanywa ngezikhathi zezimo ezicindezelayo
• ukuqeda ngokuphelele okwenzekayo
• ungaqapheli lapho uphuma ngaphandle
• izehlakalo ezihlukumezayo ezedlule, ikakhulukazi lezo ongakazibheki

Abelaphi banikeza ukuholwa nokusekelwa okungenazinqumo njengoba bekusiza ukuthi uhlole izimbangela zokuklanywa futhi uthuthukise amasu wokubhekana nawo awusizo.

Izingane ezihlangabezana nohlobo lokuthathwa kwesizotha olumnandi olwaziwa ngokuthi ukungabanjwa komzimba nazo zingabonakala ziphumele ngaphandle. Uma ingane yakho ibonakala iphupha emini kodwa ingaphenduli lapho uzama ukuyinaka, kuwumqondo omuhle ukubona udokotela wayo wezingane.

Okubalulekile

Ukungena endaweni ngenkathi ujabulela ukugijima okuhle futhi ubone ukuthi ulahlekelwe ithrekhi yemizuzu embalwa edlule mhlawumbe akuyona into odinga ukukhathazeka ngayo.

Ngakolunye uhlangothi, uma ujwayele ukukhahlela indawo ngaso sonke isikhathi futhi ungabonakali ukwazi ukukuyeka, kungaba yisikhathi sokukhuluma nodokotela. Ukwelashwa kungahlala kunenzuzo lapho ukuklanywa noma ukuhlukaniswa kuthinta impilo yakho yansuku zonke.

UCrystal Raypole wake wasebenza njengombhali nomhleli weGoodTherapy. Imikhakha yakhe enentshisekelo ifaka izilimi nezincwadi zase-Asia, ukuhunyushwa kwesiJapane, ukupheka, isayensi yemvelo, ukuzethemba ngocansi, nempilo yengqondo. Ngokukhethekile, uzibophezele ekusizeni ukunciphisa ukucwaswa okuzungeze izingqinamba zezempilo yengqondo.