Ama-60% abantu bakithi bajonga ukuphazamiseka kwemiba. Ukujongana noxinzelelo, kuphela ke kuya kunika iziphumo ezilungileyo, ukuba unokufumana isizathu esibangela ukuphazamiseka kwemihlaba. Eentliziyweni zale mpu melelo yinto esaba ngayo ngaphakathi kwethu. Sinoyika:
- ukugula kwabathandekayo babo kunye nokugula kwabo,
- ukungenakunceda, ukuguga,
ukungabi namthetho, ukungabikho komthetho,
- Intlupheko,
- isohlwayo
Kodwa ezinye izizathu zingaba ngumthombo woxinzelelo kuwe: umthengi onobudlelwane, umnyango ophangiweyo, utyumle kwizothutho, amanani aphakamileyo, umvuzo omncinci, umphathi we-despot, njalonjalo.
Awukwazi ukuphelisa ngokupheleleyo iingxaki ezininzi, kodwa unokunciphisa impembelelo yazo. Kufuneka ufunde ukuphumla. Xa ufunda ukwenza oku, uya kuqinisa impilo, kwaye uzakufumana uvuyo ngakumbi ebomini. Ukuba unciphisa izinga lokuxinezeleka kuya kunceda amajoni omzimba ukuba asebenze ngokufanelekileyo kwaye anganciphisa umngcipheko wesifo senhliziyo.
Ndinokuphumla njani?
Ukuphumla uzakufuna imizuzu emi-5. Kufuneka kuphela ukuhlala ngokukhululekile kwisihlalo kwaye wenze oku kulandelayo:
1. Ukuphefumula ngokukhawuleza nangakumbi. Oku kuya kunceda inkqubo yokuphumla. Gubungela amahlombe kunye neengalo zakho, ngoko ke siya kuphelisa ukungabikho kwemfuneko engadingekile.
2 . Siphucula izihlunu zomlomo kunye nobuso.
3. Siza kuzama ukukhulula izihlunu zesisu nesemva.
4. Sigubungela iinyawo zethu size siphumule imilenze.
Ezi ntshukumo zivumela ukuba uzive ukhululo lwamandla kwaye unciphise uxinzelelo olungadingekile. Ingqondo yakho nayo ifuna ukuphumla. Kunzima ukufumana ukuphumula emzimbeni, ukuba iingcamango zakho zixakekile ukuxazulula iingxaki, ukuxakeka ukucinga ngezicwangciso. Xa ukhulula encinci, kufuneka uzame kwaye umise ukuhamba kweengcamango ezikubuyisela kwiinkxalabo zangoku.
Khawucinge ukuba uhlala kwindawo oyintandokazi, ensimini okanye kwindawo elunxwemeni, khangela ubuso bakho. Ngomzuzwana, cingela okukujikelezayo ngezandi, ukuthunga, yintoni le ndawo ifana. Zama ukugxila kwiimvakalelo zakho kwaye ufumane umonakalo kuyo, ukuba uhlale kule ndawo, kude ne-stress and stress.
Ngokomzekelo, unokukhumbula into emnandi, kwenzeka ntoni kuwe namhlanje:
- Uvile iindaba ezilungileyo,
"Bagcina isithembiso sabo,
"Omnye ugcine izithembiso zakhe kuwe,
"Umntu owamncoma,
- Ndikwazi ukunceda umntu obuthakathaka kunani.
Ukuba umntu unako ukugxila kwiziganeko ezimnandi, oko kukuzikhusela kakuhle kumxinzelelo, ongapheliyo. Nsuku zonke ufuna ukufumana isizathu sokuhleka encinane.
Ndifanele ndijamelane njani noxinzelelo?
Ukuba awuzange ulawule ukuphepha uxinzelelo, ngoko ungathini? Azikho iindlela ezikhethekileyo zonyango kunye nemithetho engatshintshiyo, kwaye umntu akakwazi ukuphepha ixesha elithile eliphazamisayo. Nangona u-boss uhlambalaza, awukwazi ukuba nethuba lokuyeka. Kodwa kukho izinto ezithile kunye nemilinganiselo enokubakhokelwa yiimeko ezixinzeleleyo.
Tshela umhlobo wakho obona intlungu yakho kunye neyakho, kwaye uyakuthanda ngokunyanisekileyo. Uya kuthuthuzelwa yintetho kunye nomntu othandekayo, kwaye ngoko uza kubona oko kwenzekayo ngokukhanya okuhlukile, kwaye mhlawumbi uya kufumana isisombululo esifanelekileyo.
Musa ukunyanisela iingxaki zakho, kodwa nje ungenzi indlovu ngaphandle kwenyuka. Ukuba unayo ingxaki ngoku, zibuze, yintoni le nto iya kuyenza kuwe kwiminyaka eyi-10?
Cwangcisa ishishini lakho ukuze ungahambi ngokukhawuleza.
Abantu abakucasulayo, zama ukuphepha xa kunokwenzeka.
Kufuneka ufumane ixesha lokuphumla. Ukuba ucinga ukuba awunaso ixesha lokuphumla, kufuneka ukwazi ukuba kuphela ukuphumla nokunciphisa uxinzelelo, unokukwenza konke okukufunayo, kwaye ngokukhawuleza.
Yenza ukuzivocavoca umzimba, hamba ukuhamba, ukwenzela ukuba konke oku kukunika uvuyo. Umthwalo omzimba omhle ulungele ukukhulula uxinzelelo.
Yidla ukutya okunempilo. Xa umntu ephantsi koxinzelelo, uyakhohlwa ukuba adle, kodwa ke uyazihlawulela zonke ezi zinto ngokutya okuthengiweyo okukhethiweyo, iifomese, ukutya okutyebileyo. Isondlo esifanelekileyo, ukusetyenziswa kwenani elaneleyo lezityalo, imifuno, okusanhlamvu, i-pasta, ilayisi, isonka sesonka, kunokunceda ukujamelana kangcono noxinzelelo.
Musa ukukhathazeka malunga noko kwenzeka ntoni kuwe kwikamva, ungacingi ngezinto ezimbi ezenzeka kuwe ngaphambili. Gxininisa kumhla. Ukuba wenza zonke izinto ezikhankanywe apha ngasentla, kwaye akukho nto isebenza kuwe, qhagamshelana neengcali.
Unokuthintela njani uxinzelelo?
Kulula ukukhusela nayiphi na ingxaki kunokujongana nemiphumo yayo.
1. Musa ukwenza okungaphezulu kweyodwa into kanye.
2. Zama ukuba ungadlulisiswanga ngaphezulu kwishedyuli yomsebenzi. Isicwangciso somhla into enokuyenza ngaphandle kokuba uzive unyanzelekile kwaye ungakhathazeki ngokuhamba kwesikhathi.
3. Shayela kwisantya esamkelekileyo. Zithula malunga nokuba indlela ihamba ngezothutho.
4. Thatha ngokukhawuleza kwimoto.
5. Zichitha ixesha elincinane imihla ngemihla ukuze usebenzise umzimba kunye nokuphumula. Indlela epheleleyo yokuphumla, kuya kuba nokuhamba ngokuqhelekileyo ngokuhlwa okanye kusasa.
6. Zichitha ixesha kunye nabahlobo kunye nosapho, nokuba ufanele uhlawule ixesha ochithayo kwizinto zokuzilibazisa kunye nokusebenza.
7. Ngenxa yomsebenzi, musa ukucinga umsebenzi okanye uxanduva olongezelelweyo. Cinga ngoku, malunga nokuba ungakwenza ngaphandle kokunciphisa ixesha lokuphumla.
8. Naluphi na oya khona, gxininisa ingqalelo kwibala, qaphela imoto engavamile, isakhiwo esithakazelisayo, ukuphuma kwelanga okanye ukushona kwelanga, nokuba kukho amafu esibhakabhakeni njalo njalo.
9. Musa ukuphazamisa ukuba umntu wenza into encinci kunokuba uthanda.
10. Ngaphambi kokuba ubeke umsebenzi omtsha, cinga ukuba ngaba ufuna konke oku, kwaye ukuba kuyimfuneko, kufuneka wenze oku kwangoko, kwaye mhlawumbi umntu uza kukubeka endaweni yakho.
11. Unokufumana uxolo kwezinye izinto zokuzonwabisa. Kwaye abaninzi banjenjalo, umntu ekhanda umnqamlezo, umntu udlala itenethi. Awudingi ukuguqula umdlalo wakho kwimithombo yengeniso, fumana ukuzonwabisa kumsebenzi wakho.
12. Ukuba kukho ithuba lokusebenza, cwangcisa ikhefu eli-10 ngokuphindaphindiweyo.
13. Nsuku zonke, khangela isizathu sokubonga umntu - abahlobo, amalungu omndeni, abasebenzi.
Impembelelo yoxinzelelo kuxhomekeke ekuphenduleni kwakho kwinto eyenzekayo, kunokusukela kweso siganeko. Akukho mfuneko yokusebenzisa amandla ukutshintsha imeko, kodwa unokutshintsha ukuphendula kwinto eyenzekayo.
Iindlela zokunciphisa uxinzelelo
Ubomi bwanamhlanje aluniki amathuba amaninzi okuphumla nokuphumula. Ugxininiso lwemihla ngemihla, isigqi esinamandla kunye nesishukumisayo, sichaphazela kakhulu inkqubo ye-nervous. Wonke umntu unokufikelela kwiindlela zokususa impembelelo embi yoxinzelelo. Zama ukulandela ezi ngcebiso ezilula, kwaye ubomi bakho buya kuba mnandi kwaye bube lula:
Inkqubo yokuphefumula. Ukuzikhusela okulungileyo kakhulu kukuphumayo kunye nokuphuza. Ukuphefumula, ukuphefumula okunzulu kuya kunika amandla kwaye kwandise izinga lakho lamandla. Le yindlela elula engafuni izixhobo ezongezelelweyo, iindleko kunye nexesha.
Yoga. Yindlela efanelekileyo yokujongana noxinzelelo. I-Yoga idibanisa inkqubo yokuzivocavoca umzimba kunye nenkqubo yokucamngca. Yaye le nkqubo ekhethekileyo iya kukunceda uzive ungcono.
I ngcamango. Xa udabukile kwaye uhlungu, unokucinga imifanekiso emihle engqondweni yakho, khumbula izihlandlo ezimnandi, kwaye uzive ukuba, nokuba akunjani, ubomi buhle kwaye buyamangalisa.
UMculo uyisilungiso esiqinisekisiweyo sokuxhatshazwa kunye nentlanzi. Khetha iimvumi zakho ezizithandayo, ezibangela ukuba ube nemizwa emihle. Umdaniso ekhaya. Iimvumi zomculo ziya kunceda ukukhulula uxinzelelo. Ekhaya, imijatho ithathwa njengononwabo, akufanele ukhathazeke malunga nendlela ohamba ngayo ngokuchanekileyo, nokuba unokwenza ishedyuli.
Unyango oluhle. Iingcali ezininzi ziqinisekisile umphumo weoli ecocekileyo kwinkqubo yenzwa. I-aromas ye-vanilla kunye neziqhamo ze-citrus ithathwa njengeluncedo. I-Smells inxulumene nememori yengqondo. Ku luncedo ukuba neqholi elinjalo, eliya kudibaniswa nemizuzu emnandi yokuzonwabisa, ukuzonwabisa, ulonwabo oluqinileyo. Ukuphefumula ngokuqhelekileyo ukuvumba kwakho, kwaye kuya kukunceda uhlale unemeko emihle.
I zi lwanyana. Uthando kunye nokuzinikela kwabo ngokunyanisekileyo abayi kushiya nabani na abachasayo. Nangona ubukela intlanzi ye-aquarium, kuya kunceda ukukhulula uxinzelelo.
Uqeqesho lwamaziko. Ukuba wenza umzimba osebenzayo kwiminyaka eyi-10 okanye emi-15, banokukuvuyisa. Kwaye kwenzeka ngenxa yokuba emzimbeni ophantsi kweempembelelo ezinzulu "ii-hormone zenjabulo" ziphuhliswa kwaye ke umzabalazo woxinzelelo uqala.
Iziphuzo ezifudumeleyo. Inkomishi yeshokoledi eshisayo, itiye, ikhofi iyasebenza kwimikhosi yakho yangaphakathi emzimbeni.
Ngokukhawuleza ukususa uxinzelelo?
Uboya besikwele. Xa yonke imini esebenzayo isetyenziswe phambi kweso sihlo, imisipha yomzimba iyancipha, intloko iqala ukuphola, kwaye iyanzima kakhulu. Enye indlela yokuphepha ukunyamezeleka, kufuneka udibanise iinwele zakho malunga nemizuzu eyi-10 okanye emi-15. Le nkqubo iya kunceda ukukhulula izihlunu kunye "nokusabalalisa" igazi
Yidla i-ayisikrimu . Ukutya okumnandi kuyisisombululo esihle kakhulu sokunyamezela. Inceda ukugcina imvakalelo emihle, kunye neentlanzi ezinamafutha kunceda ekunciphiseni uxinzelelo, kuba luqukethe i-omega-3 acids, luncedo kwinkqubo yenzwa. Kodwa, ukuba awuyithandi intlanzi, yidla ibhanana okanye ice cream. Iimveliso ezinjalo azenzi kakubi kunokuba zixinzeleleke. Kwaye ziqulethe izinto ezifana ne-tryptophan, eyinto yendalo yokuthula.
Ukuhlawula. Ukuxinezeleka kunye nengxabano akukuvumeli ukuba ugxininise emsebenzini wakho. Ukugcina amandla, ukuhlalisa iingongoma eziphakathi kwintendelezo, phantsi komlomo ophantsi, phakathi kweelishi, ngaphantsi kwempumlo ngemizuzwana engama-30.
Gubhoza zakho izandla. Le ndlela yindlela elula yokuphepha uxinzelelo kunye nokunciphisa uxinzelelo lweentlungu. Kufuneka uhlabe iintendelezo zakho phezu komnye ukuze zitshise. Ngethuba le, zonke iipaliti zokucima umzimba ezithintekayo isundu, kwaye le ndlela isebenza kakuhle. Zama ukugawula iindlebe zakho kakuhle kwaye unako ukugxila emsebenzini kwaye unokuvuya.
Geza uxinzelelo kunye neengxabano. Ngemvakalelo embi, isitya se-15-minute siya kunceda. Kubalulekile ukuma ngaphantsi kwemifudlana efudumele yamanzi, ukuze bahlaziye amahlombe kunye nentloko. Emva koko uya kuziva ukuba amanzi athabatha konke okungeyomfuneko.
Njengoko iimfundo zaseMpuma zifundisa, ukuba ufuna ukulahla ukudabuka, thabatha kwaye uhambise izinto ezingama-27 kwindlu. Ngaloo ndlela, amandla akhululwa ngamandla, kwaye amandla anako ukutshintsha ngendlela efanelekileyo. Ukuba uzama le ndlela, uya kukwazi ukuqinisekisa ukuba inceda ingqondo ukuba iphumule kwaye iphazamise kwiingxaki.
Isiteji. Njengoko oogqirha baseBrithani bafumanisa ukuba ukuhamba kwizitebhisi, kunokuzinzisa izinga le-cortisol - i-hormone yoxinzelelo. Hlela i-seconds yesi-30 iqhube phezulu kwaye phezulu, oku kuya kukwandisa ukuhamba kwe-oksijini kwingqondo, enoxanduva lokulawula uxinzelelo. Emva koko unokuthabatha isimo sakho sengqondo phantsi kokulawula kwaye ngoko unciphise uxinzelelo.
Ukucoca. Xa umntu ebeka izinto kwindawo, kunceda ukugxila, ukucwangcisa iingcamango. Ukubonakala okufanelekileyo kwabadwebi, amashalofu, kunika impembelelo yengqondo - intlangano kunye nomyalelo wangaphandle kwaye loo mntu uyazidlulisela ebomini babo ngokungazi.
Umzuzu ukucinga. Ukuze uhlele iingcamango zakho, kufuneka ufumane ithuba kwaye uhlale wedwa ekhaya. Vula umculo, ufumane unyango kwifriji, uhlalise kwisihlalo sakho ozithandayo. Hlaziya kwaye uzive uvuyo lwamaxolo omnandi, ingoma enhle, ukuzonwabisa ngokutya okumnandi. Cinga ngezinto ongathanda kakhulu, kwaye ubhale umnqweno wakho kumaphepha. Ukuba nesicwangciso esicacileyo, oku kuya kukunceda wenze isigqibo malunga nezenzo ezingaphezulu.
Ukwazi ezi zinto zifumanekayo ukujongana noxinzelelo, ungayithatha phantsi, kuba zonke ezi zixhobo ezilula zingasetyenziselwa ukusetyenziswa. Ngaloo ndlela, kuya kunceda ukuba uhlale umoya, kwaye uza kukunceda kwizifo ezininzi.