Ukuze ngitshele ngokuphepha kimi: "Yebo, ngiyajabula futhi akukho okuphazamisayo", udinga ukwazi ukubhekana nokucindezeleka nokucindezeleka. Phela, ngesici esibi, lokhu okuba nomthelela omubi kuzo zonke izindawo ezibalulekile zomuntu, ikakhulukazi, leli thonya lizizwa lihlehliswa impilo kanye nobuhlobo nabanye. Masikhulume ngokuningiliziwe mayelana nendlela yokususa ukucindezeleka emaminithini futhi uzivikele emiphumeleni yakho eyingozi.
Indlela yokuqeda ukucindezeleka nokukhathazeka?
Kubalulekile ukuthi uqaphele ukuthi ngokuvezwa isikhathi eside ekucindezelekeni, izifo zegciwane zingakuholela ezifweni ze-psychosomatic (i-ulcer, i-migraine, i-blood pressure), ukunciphisa amandla akho kanye nemimoya yokukhathazeka. Ngakho-ke kuyoba kufanelekile ukugxila ezindleleni eziphumelela kakhulu zokusiza ekunciphiseni ukucindezeleka.
- Umkhuba wokuzindla. Ukuzindla kusiza ukuphumula hhayi ingqondo kuphela, ukuyikhulula nokukhulula ukucindezeleka, kodwa futhi kunikeza isimo sokuthula emzimbeni wakho. Konke okudingekayo kuyimizuzu embalwa yamahhala wokuthula nokuthula, igumbi elinesimo somoya nomculo omnandi womphefumulo. Thatha indawo ehlelekile yokuhlala, uqondise futhi uphumule emuva. Ukuvula noma ukuvala amehlo akho, phinda noma yiliphi igama ("uthando", "injabulo", njll), ngenkathi uqaphela ukuthi yimiphi imibono ngaleso sikhathi. Gwema noma yikuphi ukuhlola.
- Ukuzivocavoca umzimba. Ukususa ngokushesha ukucindezeleka kuzosiza ukuphefumula kwakho, okubili kokukhulisa amandla, nokuletha umuzwa wenjabulo. Ukuzivocavoca okulula ukuthi kukunconywa ukuba uvuselele igumbi, uthathe indawo ekhululekile, uphefumule ngokukhululekile. Ukuphefumula, cabanga ukuthi uphefumulela othandweni lwamandla, ukuthula - konke okwenza ube nenjabulo. Ngemuva kwalokho, gcina umoya wakho, ubalekele ku-7. Exhale, ukubuka ukuthi konke okubi kunakho, ukukhathala, ukucindezeleka, ukucindezeleka kuyanyamalala. Khona-ke, ubambe umoya wakho, qala umjikelezo omusha wokuzivocavoca. Isikhathi salo cishe emaminithi angu-5-10. Uma ngabe kunjalo, kungacatshangwa hhayi kuze kufinyelele kusikhombisa, kodwa, isibonelo, kuze kufike ku-5 noma ku-6.
- Ezemidlalo, njenganini ngaphambili, zizosiza ekunciphiseni ukucindezeleka okusele ngemuva komsebenzi. Ngaphezu kwalokho, ukuvivinya umzimba njalo kusiza ukuthuthukisa ukumelana nokucindezeleka. Kodwa kubalulekile ukukhumbula ukuthi udinga ukusebenzisa kuphela lezo zivivinyo ozijabulelayo futhi ezingalimazi impilo yakho. Ngaphezu kwalokho, izazi eziphila ngendlela enempilo zincoma ngokuzivocavoca phambi kwabanye abantu, kodwa ungakhohlwa ukuthi uzikhandle emoyeni omusha. Ukuhamba okuwusizo yizinyathelo ezisheshayo, ukudoba, ukuhamba ngezinyawo nokuhamba ngebhayisikili.
- Ukuhleka. Imidlalo edala ukuhleka, amafilimu anjalo noma izingxoxo ezingakaze zenzeke ngaphambili, ukuthi kunciphise ukucindezeleka ngeke kuvuselele kuphela, kodwa futhi kwandisa iminyaka yokuphila. Ososayensi baye bafakazela ukuthi ukuhleka kusiza ukuphulukisa ezifweni ezinjengokubanda okuvamile, nalabo abangenakuphulukiswa ngokwesayensi. Ngakho, njalo ekuseni, uma uzibona esibukweni, smile futhi uqale ukuhleka ngayo yonke inhliziyo yakho. Uzozuza umzimba wakho ngisho noma lokhu kuhleka kungokwenziwe.
- Ukuphumula. Hlanganisa ukuqeqeshwa kwe-autogenic. Bazosiza ukukhulula ukukhathazeka nokubuyisela umzimba ngemva kokucindezeleka okudlulisiwe. Isibonelo, uma ubuza umbuzo: "Kanjani
ukunciphisa ukucindezeleka kokukhathazeka? ", ukuzivocavoca umzimba okuvamile kuzokwenza ube umuntu olinganiselayo, ozolile. Funda ukuphumula. Ekuqaleni ungalalela amathrekhi azenzekelayo nge-headphones. Ngemva kwenyanga, iya ekuphumuzeni, ngesikhathi sokuzivocavoca, uzikhulume ngokwamafomula adingekayo. - Ukuxhumana. Ngokuvamile uhlangabezana nezidingo zakho zokuxhumana. Ungathintani nanoma ubani. Yenza izingxoxo ezimnandi nalabo abakulungele ukuhlala ohlangothini lwakho kokubili ukudabuka nokujabula.
Zizinakekele wena nempilo yakho. Funda ukunganaki izicindezelo.