Impilo inengcindezi.
Sihlaselwa yimizwa engemihle evela emithwalweni yemfanelo nokukhathazeka ngomndeni wethu, umsebenzi, ezezimali, abangane nekusasa.
Ukungayilawuli leyo mizwa emibi eza nempilo ephilayo kungaholela ezinkingeni zezempilo zesikhathi eside (ngokwengqondo nangokomzimba), izinkinga zobudlelwano, kanye nekhwalithi ephansi yokuphila.
Ukufunda ukuphatha le mizwa ngempumelelo kungakusiza kukusondeze ekutholeni ukuthula nenjabulo empilweni yakho.
Uhlobo lwezindlela zokubhekana nezinkinga zakho ozisebenzisayo ukuphatha imizwa yakho engemihle luzokwehlela ekutheni ungumuntu onjani futhi ungumthombo waleyo mizwa emibi.
Akuwona wonke umuntu ocubungula imizwa yakhe ngendlela efanayo. Okukusebenzelayo kungahle kungalungeli omunye umuntu.
Konke ongakwenza ngempela ukukhomba umthombo wemizwa bese uzama isu lokukusiza uzizwe futhi unqobe.
Kepha, ngaphambi kokuthi singene kumasu, sidinga ukukhuluma ngezinhlobo zamakhono okubhekana nalaphaya.
Izinhlobo Zokubhekana Namakhono
Ukubhekana nesimo kuchazwa njengokusebenzisa izenzo nemicabango ukubhekana ngokuphumelelayo nesimo noma imizwa engemihle.
Izidingo zokubhekana nesimo ziyehluka kumuntu nomuntu ngoba wonke umuntu unokubekezelela okwehlukile kokubi.
Lokho kwehluka kubuye kufinyelele ekutheni umuntu usibona kanjani isimo esizothinta uhlobo lwamasu okufanele awasebenzise ukubhekana naso.
Isimo esingahle singakhululeki kahle komunye umuntu singaba ukudabuka kwenhliziyo komunye.
Laba bantu ababili ababhekene nalesi simo bazodinga izindlela ezahlukahlukene zokubhekana nesimo.
Kunenkinga ekuzameni ukusho izinhlobo zamakhono namasu okubhekana nezinkinga.
Kunamakhulu ezinqubo ezahlukahlukene zokubhekana nenkinga futhi inkambu ibanzi kangangokuba akukho ukuvumelana okwamukelwa ngokujwayelekile ngokuthi ungabahlukanisa kanjani.
Eqinisweni, kunezigaba ezimbalwa ezahlukahlukene eziye zabekwa phambili ngabasebenza ngengqondo.
Ngezinhloso zale ndatshana, sizobe sigxile ezigabeni zokugxila ezinkingeni nasekugxileni kwemizwelo, njengoba kuyizona ezisetshenziswa kakhulu.
Lokhu kugxilwa okubili kuyisisekelo seLazaru and Folkman's Psychological Stress and Coping Theory (1984) esithi ukucindezeleka kungumphumela wokuthengiselana phakathi komuntu nendawo akuyo.
Lokho kuthengiselana kufaka izinhlelo eziningi kumuntu ngamunye, lezo ezomzimba, ezengqondo, ezithintekayo, ezenzwa nezengqondo.
Okunye ukugxeka okubalulekile kokuzama ukuhlukanisa izindlela zokubhekana nalokhu ukugqagqana phakathi kwezigaba, ngoba amakhono amaningi okubhekana nezinkinga awalingani kahle esigabeni esisodwa noma kwesinye.
Ukugxekwa kwesibili ukuthi noma ngubani wanoma yiluphi uhlobo lobuntu angasebenzisa noma yiliphi ikhono lokubhekana nalo futhi alenze libasebenzele.
Bangase futhi banqume ukusebenzisa amasu amaningi okubhekana nesimo esikhundleni sodwa.
Amakhono Okubhekana Nemizwelo Agxile Emizweni
Kwesinye isikhathi asikwazi ukuxazulula izinkinga ezibangela izingcindezi zethu ezingezinhle.
Ezimweni ezinjalo, sisebenzisa amasu okubhekana nokuthinta imizwa asisiza ukuthi sihambe futhi sisebenzise imizwa evela kulowo mthombo wengcindezi.
ngiyeka kanjani ukukhuluma kangaka
Umqondo ukunciphisa umthelela ongokomzwelo wemizwa emibi nokucindezeleka.
Izibonelo zifaka phakathi ukusebenza umsebenzi onzima ongafuni ukuwushiya, othandekayo egula enesifo esingelapheki, noma ebhekene nezinkinga zomthetho.
Azikho kulezi zinto ezinesinqumo esilula noma esilula.
Kungani ungavele uyeke umsebenzi? Yebo, eminye imisebenzi iza nengcindezi, kepha iyafeza nalokho umuntu afuna ukukwenza.
Umsebenzi wezenhlalakahle uyisibonelo esihle, njengoba kuyinsimu ecindezelayo ngokuvamile enikeza incazelo eningi kubantu abasebenza kuyo.
Hlobo luni lwamasu olusebenza ngokubhekana nokugxila kwimizwelo?
1. Ukuphazamiseka.
Imicabango nemizwa engemihle ivame ukwanda futhi iba yimbi ngokwengeziwe lapho sikhanyisa ngayo.
Ukuziphazamisa kuyindlela esebenzayo yokulwa nale mizwa emibi.
Phoqelela imicabango kusuka kuzinqubo zakho zokucabanga ezisebenzayo ngokuzibandakanya kweminye imisebenzi evusa ingqondo.
I-logic puzzle, i-sudoku, i-crossword puzzle, noma i-jigsaw puzzle ingaba ithuluzi elihle kakhulu.
2. Ukuvezwa ngokomzwelo.
Isenzo sokuhambisa imizwa yomuntu kubuciko isenzo esindala njengesintu uqobo.
Ukuguqula amandla amabi abe yinto enhle ngokwakha kuyindlela ebonakalayo yokukhipha imizwa enzima nokuyicubungula.
Akudingeki ukuthi ube muhle entweni oyenzayo ukuze lokhu kube nenzuzo enkulu.
Dweba, upende, uhlabelele, udanse… wenze noma yini ezosiza ukuthi lowo muzwa uphume kuwe.
3. Ukuzindla.
Ukuzindla kunikeza izinzuzo eziningi zezempilo yengqondo nengokomzimba.
Ngokuzinika isikhathi sokuthula ingqondo nokuzithulula emcabangweni, uzinika ithuba lokubeka ikhefu kukho konke okwenzekayo empilweni nasengqondweni yakho.
Kuyasiza ukukudonsela esikhathini samanje lapho kungahle kungabi khona isidingo sokuhlala noma ukubhekana naleyo micabango nemizwa emibi.
4. Umkhuleko.
Imikhuba engokomoya nengokwenkolo ingaba yindlela enhle kakhulu yokwehlisa amandla angokomzwelo amabi uma kungenzeka ukuthi uthambekele ngokomoya.
Umthandazo uyefana nokuzindla, ngoba kuyithuba lokuphumula okwamanje ngomzuzu wokuthula nokuzola.
Abantu abaningi basebenzisa ingokomoya njengendlela yokubhekana nezingcindezi zokuphila.
5. Imithi.
Imithi empeleni iyindlela yokubhekana nemizwelo ngoba isetshenziselwa ukunqanda imizwa ehambisana nokuhlangenwe nakho okungekuhle.
Umuntu obhekene nokukhathazeka okukhulu angahle adinge imishanguzo ukugcina ingqondo yakhe isendleleni, ngoba ibangela ukusabela okuningi emizweni emibi.
Imithi iyindlela yokubhekana nempilo inqobo nje uma isetshenziswa njengokuyalelwa futhi ingaxhashazwa.
6. Ukuvuselela kabusha.
Inkinga ayiseyona inkinga uma ukhetha ukungayibheki njengenye.
Kulula kakhulu ukugcina isimo sengqondo esihle ngempilo lapho uthatha isinqumo sokuthi okuhlangenwe nakho okungekuhle ohlangabezana nakho kuyizinselele zokukusiza ukuthi ukhule futhi uthuthuke njengomuntu.
jeff wittek ukulimala kweso ividiyo
Yebo, lokho akunakwenzeka ngakho konke okuhlangenwe nakho okungekuhle ozoba nakho empilweni, kodwa kuyithuluzi elinamandla ongalisebenzisa ezinseleleni eziningi zempilo.
7. Ukuzivocavoca umzimba.
Yize kungukuzivocavoca umzimba, ukuzivocavoca umzimba kusisiza ukubhekana nemizwa yethu ngokusinika indawo yokuyidlulisa.
Intukuthelo nokukhungatheka kungathunyelwa kalula emisebenzini yomzimba njengokuphakamisa izinsimbi noma ukugijima.
Futhi umuntu angasebenzisa ukuzivocavoca okulula ukusiza ukusebenza ngokudabuka nobuhlungu.
Ukuvivinya umzimba nakho kuyithuluzi elihle lokulwa nokudangala.
8. Ukucabanga Okuqondile.
Ukucabanga okuhle kungavusa umthelela wokuqengqeleka kwamehlo kubantu abanamathele kokubi isikhathi eside.
Kepha, lapho umuntu engathola kakhulu indlela yokuthola izindwangu zesiliva ebunzimeni bempilo, kuba lula ukuthi lezo zinkinga ziphatheke.
Uma uqaphele wonke umqondo we isimo sengqondo esihle noma ucabange ukuthi ikha phezulu, vele ugxile ekuzameni ukungachazi zonke izimo ezimbi njengezimbi.
Akudingeki ukuthi ube nephutha elikhohlisayo, zama nje ukungabi yigegetive.
9. Ukushicilela.
Ukushicilela lifanelwe kukhulunywa lalo ngoba luhlobo oluthile lokubhala oluhloselwe ukusiza ukucubungula imizwa yomuntu, ukufeza izinhloso, nokucubungula imicabango.
Kuyisenzo sangamabomu lapho umuntu ebhala ngenhloso ngezinselelo zakhe ngenhloso ebonakalayo yokucubungula nokuthola isisombululo kuzo.
I-journaling iyithuluzi elihle lokuzithuthukisa kanye nokuphathwa kwengcindezi okungasetshenziswa yinoma ngubani.
10. Ukuyekiswa.
Kwesinye isikhathi isimo sidlula lapho kungasenakubuyiswa khona.
Kwesinye isikhathi awukho umphumela omuhle noma odingekayo ongatholwa ngesimo.
Kwesinye isikhathi ukuzihlukanisa nokuzisusa esimweni esingesihle kuyindlela kuphela yokubhekana nakho.
Ukuyekiswa ekuhlanganyeleni kuba yinkinga uma kuyindlela eyinhloko yokubhekana nakho futhi kuba ukugwema.
Kepha, kunezimo ezithile lapho ukukhishwa kungukukhetha kuphela.
Ungahle uthande (i-athikili iyaqhubeka ngezansi):
- Ungaphinde Ujabule Futhi: Izeluleko eziyi-15 Zokuthola kabusha Injabulo
- Kungani Ukuphila Ngosuku Olunye Ngesikhathi Kubalulekile (+ Ungakwenza Kanjani)
- Ungayibuyisela Kanjani Impilo Yakho Ku-Track Lapho Amasondo Esefikile
- Ungakuyeka Kanjani Ukubalekela Izinkinga Zakho
- Kungani Impilo Inzima Kangaka?
Amakhono Okubhekana Nezinkinga-Agxilwe Izinkinga
Esikhundleni sokulawula imizwa engemihle ngokubhekana nemizwa, kwesinye isikhathi kungumqondo ongcono ukusebenzisa izindlela zokubhekana nezinkinga ezigxile ezinkingeni.
Isu lokubhekana nezinkinga eligxile enkingeni lidinga ukuthi ubone ukuthi yini inkinga futhi uthathe izinyathelo eziqondile zokuyinqanda, ukuyiguqula noma ukuyilungisa.
Yize lokhu kungabonakala kulula uma uthi nhlá, umthombo wangempela wenkinga kungenzeka ujule ngaphansi.
Ake sithi umsebenzi wakho unengcindezi. Awu, kungani ikucindezela? Ingabe umsebenzi? Umsebenzi? Ukuhamba? Osebenza nabo? Umphathi wakho?
Noma iyiphi yalezi zinto ingaba inkinga. Inkinga yangempela nomthombo wengcindezi kuzonquma ukuthi yisiphi isisombululo okufanele usisebenzise ukukulungisa.
eddie guerrero vs brock lesnar
Mhlawumbe uyawuthanda umsebenzi wakho kodwa nje awuthandi ukusebenzela umphathi wakho, ngakho-ke ungakhetha ukufuna amanye amathuba emisebenzi ensimini.
Amakhono okubhekana nezinkinga agxile ezinkingeni ngokuvamile angcono kunamakhono agxile kwezemizwa ngoba agxila ekubhekaneni noma ekususeni umthombo wokucindezeleka.
Lokho akuyona into engenzeka ngaso sonke isikhathi. Awukwazi ukususa ukugula okungalapheki komunye umuntu.
Futhi abanye abantu abanabo ubuntu bokuthi bathathe abantu abanzima ezimpilweni zabo ngendlela enqamulelayo.
Yiziphi ezinye izindlela zokubhekana nezinkinga ezigxile ezinkingeni?
1. Ukuyekiswa.
Ukuyekisa umsebenzi kungaba yindlela yokubhekana nezinkinga egxile enkingeni lapho isetshenziselwa ukuzisusa esimweni esicindezelayo kube kuhle.
Mhlawumbe sekuyisikhathi sokuvumela ubudlelwano buphele, uyeke lowo msebenzi, wenze lokho kuthutha, noma wenze noma yini edingekayo ukuqeda umthombo wokucindezeleka empilweni yakho ongeke ube ngcono noma ushintshe.
2. Ukuphathwa kwesikhathi.
Abantu abaningi banengcindezi ngoba ababonakali bathola amahora anele ngosuku.
Ukuphathwa kwesikhathi kuyisixazululo esihle kakhulu kulabo abazizwa sengathi abanaso isikhathi esanele sokwenza konke okudingeka ukwenziwa.
Kuyafaneleka futhi ukuphawula ukuthi kwesinye isikhathi akukhona ukuntuleka kokuphathwa kwesikhathi, kepha kunalokho umuntu othatha okungaphezu kwalokho akwazi ukusingatha kahle. Kungadinga ukuthi balahle eminye imisebenzi.
3. Cela Usizo.
Isicelo sosizo singanciphisa kakhulu ukucindezeleka cishe kunoma iyiphi indawo yempilo.
Kuningi kakhulu okufanele ukwenze emsebenzini? Ungahle udinge ukuletha nomphathi ukuze uthole usizo.
Imisebenzi eminingi kakhulu yokwenza ekhaya? Kungenzeka kube yisikhathi sokuthi cela usizo olwengeziwe kunoma ubani omunye ohlala naye.
Ingcindezi ingahle iqhamuke kwenye indawo enkulu kunalokho, edinga ukungenelela kochwepheshe.
4. Ukuphathwa Kwezokwelapha.
Ukugula nempilo yizinto ezivamile ezibangela ukucindezeleka.
Ukuphathwa kwezokwelapha ngochwepheshe ogunyaziwe kungadingeka ukubhekana nokukhathazeka kwezempilo ngokomzimba, njengokudla, ukuvivinya umzimba, noma ukuphathwa kwezifo ezingamahlalakhona.
Ukulawula lezo zinkinga kunganciphisa kakhulu ukucindezeleka futhi kukusize ube ngumuntu ojabule ngokwengeziwe.
5. Ukuxazulula Izinkinga.
Indlela engcono kakhulu yokulwisana nengcindezi yokwenza izinto ukumane wenze izinto.
Khomba inkinga bese uthatha izinyathelo zokuyilungisa.
Uma ushesha ukwenza lokho, ukucindezela okuncane ozokuthola ngenxa yento.
6. Ukwelashwa kwengqondo.
Ukwelashwa kuyithuluzi elihle kakhulu lokuphathwa kwengcindezi nokuxazululwa kwezinkinga.
Inebhonasi eyengeziwe yokuba yindawo ephephile yangempela ukukhipha imicabango yomuntu ejulile.
Ukuba nokwethembela kubangani konke kuhle futhi kuhle, kepha ngaso sonke isikhathi akuwona umthombo omuhle wolwazi futhi kungenzeka bangakwazi ukukusiza.
Izinkinga zempilo yengqondo kufanele zibhekiswe nodokotela.
7. Ukuqeqesha Nokubonisana.
Ukuqeqesha nokubonisana kuyinsimu ehleli endaweni enompunga.
Azikho izidingo zomthetho eziyimpoqo noma izitifiketi zokuzibiza ngomqeqeshi noma umxhumanisi.
Kepha, kunezindlela eziningana zokuphila lapho 'uchwepheshe' engeyona ukukhetha okulungile.
Umuntu angafunda okuningi kakhulu ekwenzeni empeleni nasekuboneni izinto. Futhi uma lezo zinkinga zenzeka ziyinto engaphandle kobungcweti obugunyaziwe, umqeqeshi noma umxhumanisi onolwazi ngaleyo nkinga kungaba yisixazululo esihle.
8. Hlukana Nezinkinga Phansi.
Izinkinga ziba nengcindezi enkulu lapho zizizwa zingaphezu kwamandla.
Ukweqa lezo zinkinga zibe yizicucu ezincane, ezilawuleka kalula kuyindlela ephumelelayo yokunciphisa ukucindezeleka kufinyelele ezingeni elilawulekayo.
Thatha isibonelo sokuthola umsebenzi. Ukuthola umsebenzi kunzima futhi kuyisidina ngisho nangezikhathi ezinhle kakhulu, kepha kuyasiza ukwehlisa lokho kufinyelele ezingeni elilawulekayo lokuvele ufake izicelo ezinhlanu ngosuku uze uthole okuthile.
9. Ukulawula.
Izinga lokucindezeleka lomuntu lingakhuphuka kakhulu lapho ezwa sengathi akazilawuli yena noma isimo sakhe.
Esikhundleni sokuhlala kuleso sikhala esikhathazekile, kungaba umqondo omuhle ukulawula isimo bese uqala ukusebenza ngendlela yakho eya esixazululweni.
Kuyavunywa, akuwona wonke umuntu onobuntu noma isithunzi sokwenza lokhu, ikakhulukazi eqenjini.
Kepha uma ucindezelwa wumqondo ongenanjongo wephrojekthi, kungaba yisikhathi sokunikela ngokuhola kuyo.
10. Ukwamukela.
Ukwamukelwa kuyithuluzi elinamandla lokubhekana nesimo ngoba kukubeka kalula nganoma isiphi isimo okuso.
Uma ungeke ukwazi ukukuguqula, ayikho iphuzu langempela lokucindezela ngalo. Kunjalo nje.
Ukwenza lokhu, umuntu kufanele abe nekhono ekuboneni okulawulwa yibo nokuthi yini engekho.
Noma isiphi isimo ongasiphethe noma ongeke ukwazi ukusilawula akudingeki ukhathazeke ngaso.
Kuyiqiniso ukuthi ungahle udinge ukubhekana nanoma yisiphi isimo, kepha ngemuva kwesikhathi esithile nokuzilolonga ungakhetha ukuthi uzizwa kanjani ngakho.
Ukugwema Izindlela Zokubhekana Negative
Izindlela zokubhekana nezinkinga ezingezinhle zingabamba umuntu esimweni esonakalisayo nesingokomzwelo.
Kunezindlela ezisobala zokubhekana nezinkinga ezifana nokuziphatha okuxekethile, ukusebenzisa kabi izidakamizwa, ukudla ngokomzwelo, ukweqa, nokuzilimaza bese kungekho ezinye ezisobala kangako.
Iningi lezindlela zokubhekana nezimo ezigxile kwimizwelo zingadlulela ekungabini nandaba uma kuyindlela yokuphunyuka engapheli yesimo esidinga ukuguquka.
Ukugwema kuyindlela elula yokubhekana nezinkinga ongangena kuyo. Inkinga ingahle ibe yimbi, ibuhlungu, futhi kube nzima ukubhekana nayo, kepha kuzodingeka ukuthi ibhekane nenye indlela.
Umuntu angaba nokwesaba ukubhekana nodaba noma angafuni ukwamukela iqiniso lesimo. Esikhundleni salokho, bakhetha ukwenza kanjalo gwema ukwenza isinqumo mayelana nento.
Bangakwenza lokho ngokubuka kakhulu ithelevishini, ukulala, noma ukugxila ekulungiseni izinkinga zabanye abantu.
Izinkinga ezilungisekayo zidinga ukubhekana nazo futhi zilungiswe. Izinkinga ezingenakulungiswa zidinga ukuvunywa nokuphathwa.
Umuntu kufanele azinike isikhathi sokuhlaziya isimo futhi aqiniseke ukuthi balandela indlela efanele yokubhekana noma yokushintsha isimo sabo.
Izinkomba:
https://www.annualreviews.org/doi/10.1146/annurev.psych.093008.100352
yiziphi izinhloso ezine eziyisisekelo ze-psychology
https://opentextbc.ca/introductiontopsychology/chapter/15-2-stress-and-coping/
https://www.healthline.com/health/mental-health/how-to-practice-healthy-coping-strategies#1
https://www.sutterhealth.org/pamf/health/young-adults/emotions-mental-health/stress-time-management
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