Kuleli zwe lapho izimfuno nezilindelwe zibonakala zinkulu nakakhulu, kuvamile ukuba ngezinye izikhathi uzizwe ugajwe ukungabaza nokuntula ukuzethemba. Uma uzibona ukulesi simo, yazi ukuthi awuwedwa. Lokhu okuthunyelwe kwebhulogi kulapha ukuze kukusekele futhi kukunikeze izindlela zokunqoba lezi zikhathi zobuthakathaka futhi uphinde uthole ukuzethemba. Ngoba ufanelwe ukuzizwa kahle ngawe futhi uqhubekele phambili ngokuthula empilweni yakho.
Okuhlangenwe nakho okudlule
Okuhlangenwe nakho kwesikhathi esidlule kunendima ebalulekile ekwakheni ukuzethemba. Isibonelo, uma umuntu ehlala egxekwa ngokusebenza kwakhe ezifundweni, angase ahlakulele ukuntula ukuzethemba ngamakhono akhe obuhlakani. Ngokufanayo, umuntu oye wabhekana nokwehluleka okuphindaphindiwe empilweni yakhe yobungcweti angase aqale ukungabaza amakhono akhe nokufaneleka kwakhe. Lezi zenzakalo ezimbi eziqoqwe ngokuhamba kwesikhathi zingakha umjikelezo ononya, okuqinisa ukuntula ukuzethemba.
Ukuqhathanisa komphakathi
Esikhathini samanje sedijithali, ukuqhathaniswa komphakathi sekuyinto evamile. Izinkundla zokuxhumana kanye nemithombo yezindaba ngokuvamile zikhuthaza izithombe ezifanelekayo zempumelelo nenjabulo. Abantu bavame ukuziqhathanisa nabanye, ikakhulukazi ngokusebenzisa izihlungi ezithophayo zamapulatifomu aku-inthanethi. Isibonelo, ukuthambekela kwabagqugquzeli ukuveza impilo ephelele kungaholela ekuqhathaniseni okungekuhle kanye nemizwa yokungafaneleki kwabanye abantu. Lo mkhuba oqhubekayo wokuqhathanisa ungalulaza
Ukugxeka kwangaphandle
Ukugxekwa kwangaphandle, noma ngabe kuvela kwabathandekayo, ozakwethu noma izikhulu, kungathinta kakhulu ukuzethemba. Ukuphawula okungekuhle mayelana nokubukeka komzimba womuntu, amakhono ochwepheshe noma ukuziphatha kungatshala ukungabaza nokungaqiniseki. Isibonelo, amabhrendi wezingubo asebenzisa amamodeli anemizimba engelona iqiniso ukuze aphromothe imikhiqizo yawo angabangela isithombe esibi somzimba phakathi kwabathengi. Lokhu kugxeka kwangaphandle ngezinye izikhathi kungase kufakwe ngaphakathi, kuqinise ngokwengeziwe ukuntula ukuzethemba.
Amasu okwenza ukuzethemba
Ukuzethemba kuyimfanelo ebalulekile yokuphila impilo eyanelisayo nephumelelayo. Nokho, kuvamile ukuzwa ukungabaza nokungaqiniseki ngezikhathi ezithile. Ngenhlanhla, akhona amasu asebenzayo okuthuthukisa ukuzethemba kwakho. Nazi ezinye izindlela ezisebenzayo:
Zijwayeze ukuzizwela
Ukuzizwela kusho ukuphatha izinkinga zakho ngomusa nangokuqonda, kunokugxeka noma ukuzehlulela kanzima. Nawa amanye amathiphu wokuzijwayeza ukuzizwela nsuku zonke:
- Ukuzindla ngobubele : Sebenzisa izinhlelo zokusebenza ezifana ne-“Headspace” noma “Calm” ukuze zikuqondise ezivivinyweni zokuzindla ezigxile ekuzihawukeleni.
- I-Gratitude Journaling : Gcina ijenali obhala kuyo izinto ezintathu usuku ngalunye onokwazisa ngazo. Lokhu kuzokusiza ukuthi uguqule umbono wakho futhi uhlakulele ukuzithanda.
Ukugomela
Ukuqina kusho ukuveza izidingo nemibono yakho ngokucacile nangenhlonipho. Nansi indlela yokuthuthukisa ukuzimisela kwakho:
- Ukuqeqeshwa kokuxhumana okuqinile : Thatha izifundo eziku-inthanethi ezinkundleni njengokuthi “Udemy” ukuze ufunde ukuthi ungaxhumana kanjani ngokuqiniseka nangempumelelo.
- Ukuzijwayeza amasu okuxhumana : Sebenzisa amamodeli afana ne-“DESC Model” (Chaza, Veza, Cacisa, Imiphumela) ukuze ubhale imilayezo yakho ngendlela eyakhayo.
Ukufuna ukwesekwa kochwepheshe
Kwesinye isikhathi ukwakha ukuzethemba kwakho kudinga usizo oluvela kuchwepheshe abaqeqeshiwe. Nansi indlela yokuthola ukwesekwa okufanele:
- Ukubonisana kwengqondo : Yenza isikhathi sokubonana nodokotela wezengqondo noma owelapha ukuze nixoxe ngezindaba zokwethenjwa kwenu futhi nihlole izixazululo ezifanele.
- Ukuqeqeshwa kokuthuthukiswa komuntu siqu : Qasha umqeqeshi wokuzithuthukisa ukuze akusekele ohambweni lwakho lokwakha ukuzethemba.
Ngokusebenzisa lezi zindlela, kancane kancane uzokwazi ukwakha ukuzethemba kwakho futhi uphile impilo egcwele futhi elinganiselayo. Khumbula, indlela eya ekuzethembeni iwuhambo lomuntu siqu, kodwa awuwedwa kulo mgwaqo. Funa ukwesekwa okudingayo futhi ukholwe emandleni akho okukhula.
Ukubaluleka kokunqoba ukwesaba kwakho
Kungokwemvelo ukuzwa ukwesaba lapho ubeka imigomo yokuvelela. Nokho, ukuvumela ukwesaba kwethu kusiphazamise kungasivimba ekuqhubekeleni phambili. Ngokunqoba ukwesaba kwethu, sizivulela amathuba amasha futhi siqinise ukuzethemba kwethu kithina.
Isibonelo: I-Nike Air Zoom Pegasus 37 izicathulo ezigijima
Zicabange uphupha ngokugijima i-marathon, kodwa wesaba ukuthi ngeke ukwazi ukufinyelela entanjeni. Ngokutshala kupheya yezicathulo ezigijimayo zekhwalithi njenge-Nike Air Zoom Pegasus 37, uzinika izindlela zokunqoba lokhu kwesaba. Lezi zicathulo zinikeza i-cushioning elungile kanye nokwesekwa okuphelele ukukuvumela ukuthi udlule imikhawulo yakho.
Phuma endaweni yakho yokunethezeka
Ukuze uthuthuke futhi uthuthuke, kubalulekile ukuphuma endaweni yakho yokunethezeka. Ngokuqunga isibindi sokubhekana nokungaziwa nokuziphonsa inselelo ekubhekaneni nezinselele ezintsha, sithuthukisa ukuqina kwethu nekhono lethu lokuzivumelanisa nezimo.
Isibonelo sikakhonkolo: I-smartphone ye-iPhone 12 Pro
Uma ujwayele ukusebenzisa i-smartphone eyisisekelo, ukuthuthukela ku-iPhone 12 Pro kungase kubonakale kusabisa. Kodwa-ke, ngokuzijwayeza ngezici zayo ezithuthukile futhi uhlole amathuba ayo, uzophusha imikhawulo yakho futhi uthole izindlela ezintsha zokwenza impilo yakho yansuku zonke ibe kahle.
Zibekele imigomo enengqondo
Ukubeka imigomo engokoqobo kubalulekile ekugcineni isisusa sethu nokulinganisa intuthuko yethu. Ngokusungula izenzakalo ezibalulekile ezingafinyeleleka nokuhlela uhambo lwethu, sizinikeza izindlela zokwenza amaphupho ethu afezeke.
Isibonelo sikakhonkolo: Iwashi le-Fitbit Versa 3 elixhunyiwe
Ukuze uthuthukise ukufaneleka kwakho, ungasetha umgomo wokuhamba izinyathelo ezingu-10 ngosuku. Ngokuhlanganisa lo mgomo nokusebenzisa i-smartwatch njenge-Fitbit Versa 000, ekuvumela ukuthi ulandelele umsebenzi wakho futhi ulinganise inqubekelaphambili yakho, uzokhuthazeka ukuthi uhlale usebenza futhi ufinyelele imigomo yakho yansuku zonke.
Ngokunqoba ukwesaba kwakho, ukuphuma endaweni yakho yokunethezeka nokubeka imigomo engokoqobo, uzoqinisa ukuzethemba kwakho futhi usondele kancane ekubeni inguqulo engcono kakhulu yakho nsuku zonke.
Ukusebenzisa ukuzethemba nsuku zonke
Ukuzethemba kuyisici esibalulekile sempumelelo kuzo zonke izici zokuphila. Kodwa singakusebenzisa kanjani nsuku zonke ukuze sizuze ngokugcwele kukho? Nawa amathiphu athile angakusiza ukwakha ukuzethemba kwakho:
Yamukela isimo sengqondo esihle
Isinyathelo sokuqala sokuhlanganisa ukuzethemba ekuphileni kwakho kwansuku zonke ukuba nesimo sengqondo esihle. Lokhu kusho ukuqaphela imicabango nemizwa yakho, futhi uyiqondise kokuhle. Nazi ezinye izindlela ezibambekayo zokufeza lokhu:
- Prakthiza ukugomela : Sebenzisa iziqinisekiso ezinhle ukuze uzikhuthaze futhi ukhulise ukuzethemba kwakho. Ngokwesibonelo, zitshele njalo ekuseni: “Ngiyakwazi ukubhekana nanoma iyiphi inselele engibhekana nayo.”
- Gwema ukuzigxeka ngokweqile : Esikhundleni sokugxila emaphutheni akho, gxila emandleni akho nasezinzuzweni zakho. Bungaza impumelelo yakho, noma ngabe incane kangakanani.
- Zizungeze nabantu abaqondile : Abantu abakwesekayo nabakukhuthazayo bazokusiza ekwakheni ukuzethemba kwakho.
Gxila empumelelweni yakho
Ukugcina ukuzethemba, kubalulekile ukugxila empumelelweni yakho yangaphambilini. Lokhu kuzokusiza ubone ukuthi uke wanqoba izithiyo ngaphambilini futhi uyakwazi ukuphumelela futhi. Nawa amathiphu angakusiza ukuthi ugxile empumelelweni yakho:
- Gcina ijenali yempumelelo : Bhala phansi zonke izimpumelelo zakho, ngisho nezincane kakhulu. Lokhu kuzokukhumbuza ukuthi uyakwazi ukwenza izinto ezinkulu.
- Zibekele imigomo ongayifinyelela : Zibekele imigomo engokoqobo nefinyelelekayo. Ngokuzenza, uyoqinisa ukuzethemba kwakho.
Prakthiza ukubonga
Ukubonga kuyithuluzi elinamandla lokwakha ukuzethemba. Ngokuqaphela izinto ezinhle ekuphileni kwakho, uyoba nomuzwa wokwaneliseka nokuzethemba. Nansi indlela yokuzijwayeza ukubonga nsuku zonke:
- Gcina ijenali yokubonga : Nsuku zonke, bhala phansi izinto ezintathu obonga ngazo. Lokhu kuzokusiza uhlale unombono oqondile.
- Bonisa ukubonga kwabanye : Zinike isikhathi ubonge abantu abakwesekayo nabakugqugquzelayo. Lokhu kuzoqinisa ubudlelwano bakho kanye nokuzethemba kwakho.
Ngokusebenzisa lawa macebiso, uzokwazi ukuhlanganisa ukuzethemba empilweni yakho yansuku zonke futhi usondelane nezinjongo zakho zomuntu siqu nezomsebenzi.
Isiphetho: Phinda uthole ukuzethemba, isinyathelo esisodwa ngesikhathi
Sengiphetha, kubalulekile ukugcizelela ukubaluleka kokuqhubeka nokusebenza ukuzethemba kwakho usebenzisa amasu ethulwe. Kubalulekile ukukhumbula ukuthi ukuzethemba kuyinqubo eqhubekayo hhayi umgomo wokugcina okufanele uwufeze.
Imibuzo evame ukubuzwa mayelana nokuzethemba
Izimpawu ezishiwoyo zokuzethemba okuphansi zingase zihlanganise ukuthambekela kokungabaza amakhono omuntu siqu, ukugwema izinselele noma izimo ezintsha ngenxa yokwesaba ukwehluleka, ubunzima bokwenza izinqumo, ukuzwela ngokweqile ukugxekwa, ukuthambekela kokuzehlisa, ukuziqhathanisa kabi nabanye, nokuba. ukukhathazeka ngokweqile ngemibono yabanye. Lezi zimpawu zingahluka kumuntu nomuntu futhi zingathinta izici ezihlukene zempilo yansuku zonke, njengomsebenzi, ubudlelwano bomphakathi noma ukuthatha ingozi. Kubalulekile ukuqaphela lezi zimpawu ukuze ukwazi ukusebenzela ukuzethemba kwakho futhi uthuthukise ukuzethemba okungcono.
Ukuze uthuthukise ukuzethemba kwakho ngokuphumelelayo, kutuswa ukuba uzijwayeze ukuzizwela, uzibekele imigomo engokoqobo nefinyelelekayo, uqaphele futhi wazise impumelelo yakho, unakekele umzimba wakho ngokudla okunempilo nokuzivocavoca umzimba okuvamile, ukuhlakulela ubuhlobo obuhle nokucela usizo. lapho kudingeka. Kubalulekile futhi ukusebenzela ekukhulumeni kwakho kanye nokugomela, futhi ugxile ezimfanelweni zakho nasemakhonweni akho kunobuthakathaka bakho. Lezi zindlela ezahlukene zingasiza ekwakheni ukuzethemba ngendlela ehlala njalo.
Ukuzethemba kunendima ebalulekile ekuthuthukiseni ukuzethemba. Ngempela, ukuzethemba kubhekisela ekubalulekeni umuntu azibeka kuye, ekhonweni lakhe lokuzibona nokuzazisa. Ukuzethemba okuhle kuvumela umuntu ukuba azizwe ezethemba, abe nesimo sengqondo esihle futhi akholelwe emakhonweni akhe. Ngakho, ukuzethemba okunamandla ngokuvamile kuhlotshaniswa nokuzethemba okukhulu nekhono elingcono lokubhekana nezinselele nezithiyo zokuphila.
Ukuntula ukuzethemba kungaba nemiphumela eminingana engemihle empilweni yobungcweti. Lokhu kubandakanya ukuncipha kogqozi, ubunzima bokuthatha isinyathelo kuqala, ukwesaba ukwehluleka okungaholela ekuzicekeleni phansi, ukungabaza ukuthatha umthwalo wemfanelo noma ukuthatha izinqumo, kanye Nobunzima bokuxhumana ngempumelelo nozakwethu noma abaphathi. Lezi zithiyo zingakhinyabeza amathuba enqubekelaphambili yomsebenzi futhi zinciphise ukuthuthukiswa kochwepheshe komuntu othintekayo.
Ukuntula ukuzethemba kanye ne-self-esteem disorder kuyimibono emibili ehlukene nakuba ehlobene. Ukuntula ukuzethemba kuzibonakalisa njengokuntula inkolelo emakhonweni omuntu futhi kungaxhunyaniswa nezimo ezithile. Ngakolunye uhlangothi, ukuphazamiseka kokuzithanda kujule kakhulu futhi kuthinta indlela umuntu azibheka ngayo wonke, okuholela ekuboneni kabi komuntu ukubaluleka kwakhe.
Ukuhlukanisa lezi zinto ezimbili, singasho ukuthi ukuntula ukuzethemba kuvame ukuba ngokwesikhashana futhi kungahluka kuye ngesimo, kuyilapho ukuphazamiseka kokuzihlonipha kuhlala njalo futhi kungaba nemiphumela ezicini ezihlukahlukene zokuphila komuntu. Kubalulekile ukuthintana nochwepheshe bezempilo yengqondo ukuze uthole ukuxilonga okunembile nokusekelwa okufanele uma kunokungabaza mayelana nokuzethemba nokuzethemba.