Ukucamngca kwasekuseni okuKhokelwayo kwabaQalayo (Oko kuyakutshintsha usuku lwakho)

Ukucamngca kwasekuseni okuKhokelwayo kwabaQalayo (Oko kuyakutshintsha usuku lwakho)

Ndiqinisekile ukuba uvile okanye wafunda malunga nezibonelelo zokucamngca, kodwa usenokuziva ungathandabuzi ukuqala ngenxa yokuba uyifumene yonke le nto yokucamngca yoyikisayo, okanye ucinga ukuba udinga ixesha elininzi ukuziqhelanisa nokucamngca.

Okanye, ukhe wayizama amatyeli ambalwa kodwa waziva uphazamisekile kuba uziva ngathi ingqondo yakho iphuphuma ziingcinga kwaye ungaziva ukoyiswa, kwaye mhlawumbi uzixelele ukuba awulunganga kuyo.



Kweli nqaku, ndiza kwabelana ngemiba esisiseko malunga nenjongo yokwenene yokucamngca, izibonelelo zokubandakanya esi senzo singcwele kubomi bakho kunye neengcebiso ezilula zokuzilandela, ukuze ususe imiqobo kwindlela oziqhelanisa nayo yemihla ngemihla kwaye ufunde uqeqesho olusisiseko oko kuyakwenza umahluko oqinisekileyo ebomini bakho.

Isiqulatho

  1. Umzimba wakho kunye nengqondo ekucamngeni kusasa
  2. Ukucoca imiqobo yokucamngca kwasekuseni
  3. Iindlela zokucamngca zasekuseni
  4. Ukucamngca kwasekuseni okukhokelwayo

Umzimba wakho kunye nengqondo ekucamngeni kusasa

Ukucamngca sisixhobo esihle sokugcina ulungelelwano olusempilweni lwencoko phakathi kwengqondo yakho nomzimba wakho. Yindlela elula onokuyisebenzisa nanini na kwaye naphi na ukunciphisa uxinzelelo. Njengokuzivocavoca umzimba, kokukhona uziqhelanisa, kokukhona izibonelelo oya kuthi uziqaphele kwaye ziya kuhlala ixesha elide- kuzo zombini, engqondweni nasemzimbeni.



Uphononongo olwenziwe yiAmerican Psychological Association luchaze ukuba iipesenti ezingama-40 zabantu ababaphononongileyo baxele ukutya kakhulu okanye ukutya ukutya okungenampilo ngenxa yoxinzelelo, ngelixa iipesenti ezingama-46 bathi balala bevukile ebusuku ngenxa yamanqanaba aphezulu oxinzelelo.Intengiso

Nantsi into: ungagxila ekutyeni okunempilo, ukuzilolonga rhoqo, ukulala ngakumbi, ukusebenzisa iimveliso zendalo ngakumbi kulusu lwethu nasekhaya, kodwa ukuba awuyikhathaleli ingqondo yakho, uya kuhlala uziva ungalingani ebomini bakho .



Ukucamngca kukwenza ube nomzimba ococekileyo kunye nengqondo ecacileyo:[1]

Uphononongo lweHarvard lubonise ukuba ukucamngca kunokunceda ukunciphisa uxinzelelo kunye noxinzelelo lwamaqondo oluya kuthi linciphise ukudumba emizimbeni yethu, ukunciphisa uxinzelelo lwegazi, ukuphucula ingqalelo, ukulala ngcono, ukusinceda senze ukhetho olukrelekrele kwaye silawule iingcinga zethu, ukuze singaxhumi ngokukhawuleza ekuphenduleni nasekugwebeni.

Ukucamngca kunceda ukunciphisa uxinzelelo, kodwa inzuzo enkulu kukuba uya kufumana uxolo ngaphakathi, uxolo oluthetha ngezithethe zokomoya ezidlula konke ukuqonda. Enye yezona njongo ziphambili zokucamngca kukuba uyadibana nawe kwaye uqhagamshele kwiziko lakho, ukuze unxibelelane namandla obunye.Intengiso



Ukucamngca kuyindlela yokungena kwisithuba phakathi kweengcinga zakho. Unengcinga apha, ingcinga apho kwaye akukho ndawo incinci phakathi kwengcinga nganye ebizwa ngokuba kukuthula - esi sithuba sisango lokungena kwingqondo engapheliyo kunye noluvo lonxibelelwano oluvela kuThixo.

ukuba wenzeni xa uphambene

Ukucoca imiqobo yokucamngca kwasekuseni

Ezona zithintelo zixhaphakileyo kukucamngca zizinto esizenzayo thina, nokuba ngamanye amaxesha asazi.

Nazi iindlela ezimbalwa eziqhelekileyo esihlala sinxamnye nazo ukuqala kokucamngca kunye nokwenza ntoni ngako:

Andinaxesha.

Kukho ukungaqondi kakuhle ukuba kufuneka uhlale phantsi ukuze ucamngce ubuncinci imizuzu engama-30 ukuya kwiyure. Ungaqala indlela oziqhelanisa ngayo nokutyala imali naphi na ukusuka kwimizuzu emi-5 ukuya kwiyure. Ungazibekela imigaqo! Kufuneka nje uzibophelele ekuqaliseni.

Qala encinci, kwaye njengoko uziqhelanisa ngokungaguquguqukiyo ndinokukuxelela ukuba uza kuqala ukongeza ixesha elingakumbi kuqheliselo lwakho.Intengiso

Andikwazi kuhlala phantsi.

Cinga ngendlela yakho. Abanye abantu abakuthandi ukuhlala kodwa bayakonwabela ukuhamba ukucamngca.

Ugqirha Kelly McGonigal ucebisa ngemizuzu eyi-10 yokucamngca ehamba imizuzu eyi-1 yokujonga iimvakalelo zomzimba wakho ngelixa uhamba, imvakalelo yokuphefumla kwakho, imvakalelo yomoya okanye umoya kulusu lwakho, into onokuyiva, kwaye yintoni ungabona.

Ingqondo yam ayipheli.

Kuqhelekile ukuziva ukhathazekile ngelixa ufunda ukucamngca. Ukutshintsha izinto ozilindeleyo kuya kunceda ekoyiseni lo mqobo.

Ngalo lonke ixesha jolisa kuphuculo oluchuliweyo lokunyuka. Impumelelo enkulu kukuyiqonda kancinci kancinci ingqondo yakho kwaye ufunde indlela yokutshintsha ukucinga okungalunganga.

Iindlela zokucamngca zasekuseni

Yonke into efanelekileyo yokucamngca iqala ngokufumana eyona nto ilungele wena. Khumbula, akukho ndlela ichanekileyo okanye engalunganga yokucamngca kuba kukho iindlela ezahlukeneyo okanye iindlela zokucamngca.Intengiso

Nazi ezinye zazo:

  • Ukucamngca ngokuphefumla -Ungayisebenzisa le ndlela wedwa njengokucamngca ukuthoba ingqondo kunye nokunciphisa ukuphazamiseka. Mane ujonge ingqalelo yakho kwimpefumlo yakho, inhale kunye nokukhupha. Le vidiyo ingakunceda koku.
  • Ukujonga ikhandlela - Kulungile ukuba ukufumanisa kunzima ukugxila. Khanyisa nje ikhandlela ulijonge. Ingqwalaselo yakho iya kubanjwa. Ukuba ingqondo yakho ineengcinga, babulele nje kwaye ubuyele ekujongeni ikhandlela.
  • Ukucamngca kweMantra Ukuphindaphinda amagama kunokukunceda ufumane ukuzola kunye nokugxila. Apha zi 8 iimantra ezinamandla Uxolo olunzulu lwangaphakathi.
  • Ukucamngca ngokukhokelwa - Zininzi izibonelelo ezikwi-intanethi ezikhokele ukucamngca kunye nomculo ukukunceda uphumle. Ukucamngca ngokukhokelwa kukaGoogle kwaye uya kufumana iitoni zezixhobo.
  • Ukuhamba ukucamngca -Sigubungela enye ngasentla - ukucamngca kwemizuzu eli-10 ebandakanya umzuzu omnye wokunikela ingqalelo kwiimvakalelo zomzimba wakho ngelixa uhamba, imvakalelo yokuphefumla kwakho, imvakalelo yomoya okanye umoya kulusu lwakho, into onokuyiva, kwaye ubona ntoni.
  • Ukucamngca ngengqondo Ingqondo imalunga nokuqonda okwenzekayo kulo mzuzu wangoku, kubandakanya okuvelayo nokudlulayo. Oku kubandakanya iingcinga, izandi, iimvakalelo emzimbeni kunye nayiphi na into ekhoyo. Umbono kukujonga nje ngaphandle komgwebo, kwaye uhlale uvulekile kwaye uyazi. Nasi isikhokelo senyathelo ngenyathelo sokuziqhelanisa nokucinga kubomi bakho bemihla ngemihla.

Zama iindlela ezahlukeneyo kwaye unamathele kokukusebenzela kakuhle.

Ukucamngca kwasekuseni okukhokelwayo

Ukuba awuzange ucamngce ngaphambili okanye ukuba awuzange ucamngce ixesha elide, ndincoma ukuba uqale ngemizuzu emi-5-10. Ngokuziqhelanisa, uya kuba nakho ukuhlala ixesha elide.

Ungaseta injongo ngaphambi kokuba uqale, kodwa qalisa ukuziqhelanisa ngaphandle kokuncamathisela kuso nasiphi na isiphumo okanye indlela ocamngca ngayo. Vele uvuleleke ukuba ube nakho ukufumana ntoni kuyo yonke into oyenzayo.

Elona xesha lilungileyo lokucamngca kwakusasa (ngaphambi kwekofu yakho okanye iti) , ngaleyo ndlela uzimisele ukuqala ngoxolo kusuku lwakho. Landela la manyathelo alula ukuqala ukuziqhelanisa nokucamngca:Intengiso

  1. Fumana indawo eya kuba yindawo yakho engcwele yokucamngca. Zama ukukhetha igumbi elingenangxolo okanye iziphazamiso, kwaye ulicoce. Unokongeza umculo ongasemva ophumlileyo, khanyisa ikhandlela kunye / okanye isiqhumiso, okanye usasaze ioyile efanelekileyo ephumayo.
  2. Khetha ixesha. Yenza ukucamngca kube yinto ephambili, seta idinga nawe kwaye uziqhelanise ngexesha elifanayo yonke imihla kwaye ubone oku njengokondla umphefumlo wakho. Abanye abantu bayathanda ukucamngca kanye ngaphambi kokuba balale, oku kuya kukunceda ulale ngakumbi.
  3. Nxiba iimpahla ezintle. Umzekelo i-PJ's yakho.
  4. Hlala kakuhle. Ungahlala phezu komqamelo phantsi, esofeni yakho okanye esitulweni. Zama ukubuyela umva ukuze ugcine umva wakho umi nkqo. Awudingi ukuzama ukutyeba okumnandi kweyoga ekuqaleni. Musa ukubeka phantsi kuba kunokwenzeka, uya kulala. Hlala nje uzolile kwaye uthe nkqo.
  5. Cwangcisa ixesha.
  6. Soloko uqala indlela yakho yokucamngca nge-5 ukuya kwi-7 ubude kunye nokuphefumla okunzulu ke ungaqala ukukhupha uxinzelelo.
  7. Emva koko qala ukugxila engqondweni yakho kwinto. Inokuba lilangatye lekhandlela, ukuphefumla kwakho okanye ukuphinda imantra njengam.
  8. Yazi nje ukuba uya kuba neengcinga, unokuziva uziva emzimbeni wakho kwaye unokuva izandi kwindawo okuyo. Konke kuqhelekile. Nanini na xa usazi loo nto, vele ubuyele kwinto obugxile kuyo, okanye ubuyele ekuqwalaseleni ukuphefumla kwakho kwakhona, okanye uphinda-phinda imantra yakho, kodwa yenze ngengqondo ngaphandle kokuhambisa imilebe nolwimi lwakho.

Nokuba uziva ngathi awuzange ufeze lukhulu ngokuzilolonga kwakho ngosuku oluthile, yiba ngqinelanayo. Zihloniphe kwaye uzazise ngokuthatha ixesha lakho ukuziqhelanisa. Nokuba uziva ngathi iziphumo azicacanga, yibulele ngokwenza kwakho kwaye akukho xesha uyakonwaba ukuba uqale!

Ikhredithi yefoto ebonisiweyo: Isitokhwe ngestocknap.io

Isalathiso

[1] ^ Ubugcisa bokuPhila: Izibonelelo zokucamngca
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