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Ungakuphepha njani ukukhathala ngumongi

Ungakuphepha njani ukukhathala ngumongiImpilo-ntle

Kunokuba luncedo ukunceda umntu omthandayo. Xa ukhathalela umhlobo okanye ilungu losapho, lithuba lokuchitha ixesha kunye, ukomeleza ubudlelwane bakho. Abantu obathandayo basekhaya kwaye bakhathalelwe kakuhle, nto leyo enokwenza ukuba ingqondo yakho ikhululeke. Inentsingiselo kwaye inokude inike nemvo yokufezekisa-kodwa ayikho ngaphandle kwemiceli mngeni, enye yazo kukukhathala ngumkhathaleli.





Ngaphezulu kwezigidi ezingama-65 zabantu (ama-29% amaMelika) abonelela ngononophelo olungahlawulelwayo kubantu abagula ngokungapheliyo, abakhubazekileyo, okanye amalungu osapho akhulileyo okanye umhlobo nangawuphi na unyaka, ngokwe Inethiwekhi yokuNakekela abaNonopheli . Uninzi lwabanonopheli ngabantu ababhinqileyo, uninzi lwabo lusebenza ngokusisigxina ukongeza ekunikezeleni ngononophelo oluqhubekayo lwasekhaya kumntu abamthandayo. Inokuba noxinzelelo, iyakhathaza, kwaye iyadinisa.



Ukuba uphelile kukudinwa, kunokunyusa umngcipheko wokuba nokudakumba kunye nezinye iingxaki zempilo, kubandakanya isifo sentliziyo kunye noxinzelelo lwegazi. Kodwa ukuba uyazi imiqondiso ekufuneka uyijongile, ungayiphepha le meko ixhaphakileyo.

Yintoni ukukhathala kwabanonopheli?

Ukudinwa ngumongi yindlela yokudinwa engqondweni, ngokweemvakalelo nangokomzimba, okubangelwa luxinzelelo olongezelekayo kunye nexesha elide lokugcina umntu omthandayo egulayo okanye okhubazekileyo okanye abantu abadala. Inokwenzeka xa uziva uxakekile kwaye ukholelwa ukuba awunakho ukuhlangabezana neemfuno zomamkeli wokhathalelo, ngokwe Umbutho wentliziyo yaseMelika . Abantu abangafumani nkxaso okanye isiqabu kwimisebenzi yabo yokhathalelo banokuphucuka ekudinweni ngumongi. Okunye izinto ezinobungozi zibandakanya:

  • Ukuhlala nomntu omkhathaleleyo
  • Ukubekwa wedwa koluntu
  • Ubunzima bezezimali okanye ukusikelwa umda kweinshurensi yezonyango
  • Ubunzima ngokusombulula iingxaki kunye nezakhono zokujamelana
  • Ukungabikho kokukhetha ekubeni ngumongi
  • Ukungahoyi iimfuno zakho zomzimba, ezemvakalelo nezonyango

Inani leeyure ezinikezelwe ekunyamekeleni iveki nganye likwachaphazela umngcipheko wokukhathala ngumongi. Okukhona liphezulu inani leeyure ezichithwe njengomongi, kokukhona umngcipheko ubuphezulu.



Iimpawu zokukhathala ngumkhathaleli

Abantu abaninzi abayamkeli imiqondiso yokudinwa ngumkhathaleli kuba sele beqhele ukuhlala bediniwe kwaye benestres. Abanye banokungahoyi imiqondiso kuba baziva benetyala okanye besilele umntu abamthandayo xa bevuma ukuba ukukhathalela kunzima kakhulu.

Ezinye zeempawu eziphambili zokukhathala ngumkhathaleli kubandakanya ukwanda kokucaphuka, ukungabikho kokugxila, indlela yokuziphatha engxamisekileyo, iimpazamo emsebenzini, ubudlelwane obunengxaki, kunye nobunzima bokulala, ngokwe UMichael G. Imozulu , I-Psy.D, ugqirha wezengqondo kunye nabanye kunye noMbutho woNyango lweZonyango laseMelika.

Kwiimeko ezigabadeleyo, ukukhathala kwabanonopheli kunokukhokelela ekuziphatheni gadalala. Ukuba uziva ungangxamela ngandlela thile, kungangcono ukuba uzisuse kuloo meko de ufumane uncedo lokulawula imeko ngokukhuselekileyo.



Ezinye iimpawu zokudinwa kukudakumba ziimpawu ezifanayo zoxinzelelo, ngokweMayo Clinic. Oku kubandakanya:

  • Rhoqo ndiziva ndidiniwe
  • Utshintsho lweepateni zokulala
  • Ukufumana okanye ukunciphisa umzimba
  • Ukuphulukana nomdla kwimisebenzi obukade uyonwabela
  • Ndiziva ndibuhlungu
  • Ukuqaqanjelwa yintloko rhoqo, iintlungu zomzimba, okanye ezinye iingxaki zempilo
  • Imvakalelo zokungancedi okanye ukungabi nathemba
  • Umsindo, ukurhoxa ekuhlaleni, kunye nokucaphuka

Nangona kunjalo, kukho umahluko phakathi koxinzelelo kunye nokudinwa ngumongi, ngokokutsho kukaGqirha Wetter: Ukudinwa kwabanonopheli kunxulunyaniswa kwaye kubangelwe amathuba ngenxa yokuzikhathalela okungalunganga; ibonwa kwangaphambili kwaye iyathinteleka. Yindibaniselwano yeempawu ezibonakalisa emzimbeni nasengqondweni ukuba zigqithisiwe. Nje ukuba ixesha linikiwe 'lokuphilisa' okanye 'ukubuyela kwimeko yesiqhelo,' umntu unokuphinda aqale ukusebenza kwesiqhelo. Uxinzelelo sisifo esidinga unyango. Inokubangelwa kukukhuthaza kwangaphandle okanye ngaphakathi. Uxinzelelo kunokuthatha ixesha elide ukulungisa kwaye ubukhulu becala buqatha kwinkcazo-ntetho.

Ukukhathala kwabakhathaleli kuhlala kungaqondwa njengokuziva udinwe kakhulu okanye udiniwe, kodwa ukukhathala ngumkhathaleli kukudinwa okukhulu okuchaphazela iinkalo ezininzi zobomi. Ngenxa yokuba ukudinwa ngumongi kunokuchaphazela iindawo ezininzi zobomi bakho, ngamanye amaxesha kuyimfuneko ukufuna uncedo lweengcali. NgokukaGqirha Wetter, kuya kufuneka uye kumnikezeli wezempilo ukuba ufumana naziphi na iimpawu zokulumkisa.



Ungakuphepha njani ukukhathala ngumongi

Esinye sezizathu eziphambili zokukhathala kwabanonopheli kukungakhathaleli. Xa ukhathalelo luqhubeka, kunokuba nzima ukucinga ngesiqu sakho. Zama ezi ngcebiso ukunqanda ukudinwa ngumkhathaleli:

  • Thatha imizuzu eli-10 kusasa nganye. Eli xesha linokusetyenziselwa ukolula, ukucamngca, ukonwabela ikomityi yekofu, okanye ukuhlala ngokuzolileyo.
  • Yamkela into ongenakukwazi ukuyilawula. Ukudinwa ngamanye amaxesha kunokwenzeka ngenxa yokuba uziva ungenakuzinceda. Yenza uluhlu lwezinto onokuzilawula, njengokutya ukutya okusempilweni okanye ukuchitha imizuzu elishumi ngaphandle suku ngalunye. Yenza uluhlu lwezinto wena ngekhe ulawulo, njengempilo yomntu omthandayo. Gxila kwizinto wena unako lawula kwaye usebenze ekwamkeleni izinto ongenakukwazi ukuzenza. Ngamanye amaxesha awukwazi ukuhlangabezana neemfuno zomntu omthandayo-kwaye kulungile. Kule meko, unokufuna ukubuyela kwiarhente yokhathalelo lwasekhaya, indawo yabongikazi abanezakhono, indawo yokuhlala encedisiweyo, njl.
  • Ziqhelise ukubulela. Kunganzima ukuba nombulelo ngeentsuku xa uphelile kwaye ufuna ukuhlala phantsi imizuzu emihlanu, kodwa ukugxila kokulungileyo kunokunceda ukulwa noxinzelelo.
  • Nika ingqalelo imicimbi yakho yempilo. Uninzi lwabanonopheli luyeqa ukuqeshwa ngugqirha, ukuhlolwa kwezempilo, kunye nokuvavanywa kwesifo ngenxa yokuba bethatha ixesha kuxanduva lwabo lokhathalelo.

Ukuba nguwe wedwa okanye umnakekeli oyintloko, eyona ndlela ibalulekileyo yokuthintela ukudinwa kukufuna abanye kwimizamo yakho. Yenza uluhlu lweendlela abantu abanokukunceda, ezinje ngokuthenga ukutya, ukubonelela ngononophelo, ukuqhuba imisebenzi, ukupheka ukutya, okanye ukuthatha isihlobo sakho kugqirha okanye uyokutya ngaphandle. Yiya kubahlobo nakwizihlobo zakho ukubuza ukuba bakulungele na ukunceda, nokuba yeyure ngeveki. Abantu banokuzimisela ngakumbi ukuthi ewe kwisicelo esithile okanye ukukhetha kwizinto ezininzi, kunokuba kungacaci, Ngaba unganceda?



Ukuba awunabahlobo okanye izalamane ezinokukunika ithuba lokuphefumla (okanye nokuba unayo), kukho iinkqubo kwindawo yakho ezinokubonelela ngoncedo lwexesha elifutshane kubanonopheli. Fikelela kweminye yale mibutho enokunika inkxaso:

Kukwabalulekile ukuseta imida ukuze uzinike ixesha elaneleyo, ngokukaGqirha Wetter. Ucebisa,ukubandakanyeka kwimisebenzi okanye kwizinto ozithandayo ufumanisa ukuba ziyonwabisa kwaye musa ukunxulumana ngokuthe ngqo noxanduva lokunyamekela, umzekelo, i-massage, usuku lwe-spa, ukuya kwi-movie, ukuya kumyuziyam, ukufunda incwadi elungileyo, okanye ukuphuma nabahlobo. Yenza uluhlu lwezinto onqwenela ukuzenza ezithatha malunga neyure enye ukuya kwezimbini, ke xa unexesha lakho wedwa, lisebenzisa ithuba lekhefu.



Uluphatha njani uxinzelelo kumongi?

Akukho lunyango oluthile lonyango loxinzelelo kunye nokudinwa. Indlela efanelekileyo yokulwa nayo kukufumana iindlela zokushiya ixesha elaneleyo ngosuku ukugxila kuwe, ukutya ukutya okunokulinganisela, ukuzivocavoca kunye nokulala ngokwaneleyo. Ngelixa kunokuba nzima, kukho amanyathelo onokuwathatha ukunciphisa indawo zokukhathalela ngokomzimba nangokweemvakalelo kuwe.

Sebenza nomcebisi ngezondlo ukufunda indlela yokwenza ukutya okunokulinganisela okuhambelana nexesha lakho kunye namandla okuthintela. I-inshurensi yezempilo ngamanye amaxesha igubungela ingcebiso ngesondlo, ke jonga umboneleli wakho kuqala.



Joyina iqela lenkxaso lendawo. Nxibelelana ne-Arhente yeNgingqi yakho ekugugeni ukuze ufumane ukuba kukho iqela lenkxaso kwindawo yakho. Ungajonga amanye amaqela enkxaso kwi-Intanethi. Kukho amaqela enkxaso yabanonopheli be-Facebook:

Ukuthetha nabanye abantu abakhathalelayo kunokunciphisa iimvakalelo zokuziva ulilolo kwaye kunike unxibelelwano oludingeka kakhulu kwabanye. Amaqela enkxaso akunika indawo yokuphuma, wabelane ngezixhobo, kwaye uxoxe ngeengxaki kunye nendawo yokwabelana kwaye ufunde ngezakhono zokujamelana.

Cela uncedo. Thetha nabahlobo kunye nosapho kwaye wenze izicelo ezithile zoncedo. Unokufuna ukuba umntu abaleke umsebenzi okanye umntu oza kuhlala nomntu wakho omthandayo ngelixa uphuma endlwini. Musa ukoyika ukucela into oyifunayo. Baninzi kakhulu abantu obaziyo abanokukunceda kodwa abazi ukuba uyayidinga.

Faka umthambo kwimisebenzi yakho yemihla ngemihla. Ukuzivocavoca kubonisiwe ukuphucula impilo, ukwandisa imeko yakho yempilo, ukunciphisa uxinzelelo kunye nokwandisa imood. Nawuphi na umthambo, njengokuhamba, ukunyuka kwezinyuko, ukubaleka, ukukhwela ibhayisikile, iyoga, ukwenza igadi, okanye ukuqubha, kuyasebenza. Yenza ixesha ngosuku lokuzilolonga. Nangona i IOfisi yaseMelika yoThintelo lwezifo kunye nokuKhuthazwa kwezeMpilo icebisa imizuzu eyi-150 ngeveki yomthambo, unokuziva izibonelelo ngokuncinci. Imizuzu emihlanu yokuzivocavoca i-aerobic inokukhuthaza iimpembelelo ezichasene noxinzelelo, kwaye ukuhamba ngemizuzu eli-10 kunokuba kuhle njengemizuzu engama-45 yokuphelisa unxunguphalo kunye neempawu zoxinzelelo ngokwe Ixhala kunye noxinzelelo loMbutho waseMelika .

Thetha kwingcali yezempilo okanye kwezempilo yengqondo malunga neendlela zokunciphisa uxinzelelo. Iingcali zonyango zinokubonelela ngomntu ongakhethi cala, ongagwebiyo ukuba athethe ngendlela oziva ngayo. Banokubonelela ngokuzivocavoca ngokusebenzayo, ukunciphisa uxinzelelo, njengokuphefumla nzulu kunye nokucamngca, onokukusebenzisa kulo lonke usuku lwakho ukunciphisa uxinzelelo. Ingcali yezempilo yengqondo inokumisela ukuba usemngciphekweni wokufumana uxinzelelo ngenxa yokudinwa ngumkhathaleli kwaye unike unyango olunokukhethwa xa kukho imfuneko.

Ukukhathalela, ngakumbi ukuba ukhathalele umntu owakha wakukhathalela, kuzisa iimvakalelo ezinzima, utshilo uHeather Tuckman, Psy.D, ugqirha wezengqondo kwindawo yabucala eWest Chester, PA. Abantu ngamanye amaxesha bakufumanisa kunzima ukuthetha ngeengxaki zabo okanye ingqumbo malunga nokhathalelo kuba baziva ngathi kukungcatsha umntu okhathalelayo…. Umgqirha ungaphezulu komntu onokungena kuye kodwa abe liqabane lakho ekusebenzeni ngeemvakalelo ezinzima eziza nokhathalelo lomntu omthandayo.

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