Ubomi bunoxinzelelo.
Sihlaselwa ziimvakalelo ezingalunganga ezivela koxanduva kunye nexhala malunga nosapho, umsebenzi, imali, abahlobo kunye nekamva.
Ukungazilawuli iimvakalelo ezingalunganga eziza nobomi obuphilayo kungakhokelela kwiingxaki zempilo zexesha elide (ezengqondo nezomzimba), iingxaki zobudlelwane, kunye nomgangatho wobomi osezantsi.
Ukufunda ukulawula iimvakalelo ngokufanelekileyo kunokukunceda usondele ekufumaneni uxolo kunye nolonwabo ebomini bakho.
Uhlobo lwezicwangciso zokulwa ozisebenzisayo ukulawula iimvakalelo zakho ezingalunganga ziya kuza kuhlobo lomntu olulo kunye nomthombo wezo mvakalelo zingalunganga.
Ayinguye wonke umntu oqhuba iimvakalelo zabo ngendlela efanayo. Okukusebenzelayo kunokuba kungafanelanga omnye umntu.
Konke onokukwenza ngokwenyani kukuchonga umthombo weemvakalelo kwaye uzame isicwangciso sokukunceda uzive kwaye woyise.
Kodwa, ngaphambi kokuba singene kwizicwangciso, kufuneka sithethe ngeendlela zokujongana nezakhono phaya.
Iindidi zeZakhono zokuKopa
Ukujongana nokuchazwa kuchazwa njengokusebenzisa iintshukumo kunye neengcinga ukujongana ngokufanelekileyo nemeko okanye iimvakalelo ezingalunganga.
Iimfuneko zokujongana nemeko yahlukile kumntu kumntu kuba wonke umntu uneendlela ezahlukeneyo zokunyamezelana nezinto ezimbi.
Lo mahluko ukwandiswa kwindlela umntu ayijonga ngayo imeko eya kuthi ichaphazele uhlobo lweendlela anokuzisebenzisa ukujongana nayo.
Imeko enokuthi ingonwabisi kakuhle komnye umntu ibe yintlungu enkulu komnye.
Aba bantu babini bajongene nale meko baya kufuna iindlela ezahlukeneyo zokulwa.
Kukho ingxaki ekuzameni ukukhankanya iintlobo zezakhono zokulwa kunye nezicwangciso.
Kukho amakhulu eendlela zokulwa ezahlukeneyo kwaye intsimi ibanzi kangangokuba akukho mvumelwano yamkelweyo ngokubanzi ngendlela yokuzihlela.
Ngapha koko, kukho amacandelo ahlukeneyo athe abekwa phambili ngoochwephesha bezengqondo.
Ukulungiselela iinjongo zeli nqaku, siza kugxila kwiindidi zokugxila kwengxaki kunye nokujolisa kwiimvakalelo, njengoko zisetyenziswa kakhulu.
Ezi zinto zimbini kugxilwe kuzo sisiseko sikaLazaro kunye noFolkman's Psychological Stress kunye neCoping Theory (1984) ethi uxinzelelo yimveliso yentengiselwano phakathi komntu kunye nendalo yakhe.
Olu transaction lubhengeza iinkqubo ezininzi emntwini, ezo zomzimba, ezengqondo, ezichaphazelekayo, ezengqondo kunye nokuqonda.
Olunye ugxeko oluphambili lokuzama ukwahlulahlula iindlela zokukopisha kukungqubana phakathi kweendidi, njengoko uninzi lwezakhono zokulwa zingalingani ngokufanelekileyo kudidi olunye okanye kolunye.
Isigxeko sesibini kukuba nabani na woluphi na uhlobo lobuntu unokusebenzisa nasiphi na isakhono sokulwa kwaye enokubenza ukuba busebenzele.
Banokuthatha isigqibo sokusebenzisa iindlela ezininzi zokulwa endaweni enye.
Izakhono ezijolise ekuChaphazeleni iimvakalelo
Ngamanye amaxesha asikwazi ukusombulula iingxaki ezibangela uxinzelelo lwethu olubi.
Kwiimeko ezinjalo, siya kusebenzisa iindlela zokujolisa kwiimvakalelo ezisinceda ukuba sihambe kwaye sisebenzise iimvakalelo ezivela kuloo mthombo woxinzelelo.
kutheni ndingathandi kwanto
Umbono kukunciphisa ifuthe leemvakalelo kwiimvakalelo ezimbi kunye noxinzelelo.
Imizekelo ibandakanya ukusebenza umsebenzi onzima ongafuni kuwushiya, umntu omthandayo egula onesifo esinganyangekiyo, okanye ejongene neengxaki zomthetho.
Akukho nanye kwezi zinto enesisombululo esilula okanye esilula.
Kutheni ungashiyi nje umsebenzi? Ewe, eminye imisebenzi iza noxinzelelo, kodwa iyanelisa kwaye yintoni umntu afuna ukuyenza.
Umsebenzi wentlalontle ungumzekelo olungileyo, njengoko iyintsimi yoxinzelelo enika ngokubanzi intsingiselo kubantu abasebenza kuyo.
Ngaba loluphi uhlobo lweetekhnoloji ezisebenza ngokujolisa kwiimvakalelo?
1. Ukuphazamiseka.
Iingcinga ezingalunganga kunye neemvakalelo zihlala zisiya zisiba mandundu ngakumbi xa sizikhanyisa kuzo.
Ukuziphazamisa yindlela efanelekileyo yokulwa nezi mvakalelo zingalunganga.
Nyanzela iingcinga kwiinkqubo zakho ezisebenzayo ngokuzibandakanya kwezinye izinto ezikhuthaza ingqondo.
Iipuzzle zeLogic, i-sudoku, iiphazili zegama eliphambeneyo, okanye iipuzzle zejigsaw zinokuba sisixhobo esihle.
2. Ukuthetha ngokweemvakalelo.
Isenzo sokuhambisa iimvakalelo zakho kubugcisa yinto endala njengabantu ngokwabo.
Ukuguqula amandla angalunganga abe yinto elungileyo ngokwenza kuyindlela ebonakalayo yokukhupha iimvakalelo ezinzima kunye nokuzilungisa.
Awunyanzelekanga ukuba ulunge kule nto uyenzayo ukuze ube nesibonelelo esihle.
Zoba, peyinta, ucule, udanise… yenza nantoni na eya kukunceda ukuba ushukume.
3. Ukucamngca.
Ukucamngca kunika inani lezibonelelo zempilo yengqondo nengokwasemzimbeni.
Ngokuthatha ixesha lokuthula ingqondo kwaye ungabinanto yokucinga, uzinika ithuba lokubeka ikhefu kuyo yonke into eqhubekayo ebomini bakho nasengqondweni.
Kuyanceda ukukutsalela kumzuzu wangoku apho kungasayi kubakho mfuneko yokuhlala okanye ukujongana nezo ngcinga kunye neemvakalelo ezimbi.
4. Umthandazo.
Izenzo zokomoya nezenkolo zinokuba yeyona ndlela ilungileyo yokukhupha amandla weemvakalelo ezimbi ukuba kunokwenzeka ukuba ube notyekelo lokomoya.
Umthandazo uyafana nokucamngca, kuba lithuba lokuphumla okwangoku ngomzuzu woxolo nokuzola.
Abantu abaninzi basebenzisa ubumoya njengendlela yokuhlangabezana noxinzelelo lobomi.
5. Amayeza.
Unyango ngamachiza yindlela yokujongana neemvakalelo kuba isetyenziselwa ukunqanda iimvakalelo ezinxulumene namava amabi.
Umntu onengxaki yokuxhalaba angafuna amayeza ukugcina ingqondo yakhe isemgceni, kuba ibangela impendulo enkulu kwiimvakalelo ezingalunganga.
Amayeza sisixhobo esifanelekileyo sokulwa imeko kude kube isetyenziswa njengoko kuyalelwe kwaye ingaxhatshazwa.
6. Ukuhlaziya kwakhona.
Ingxaki ayisengxaki ukuba ukhetha ukungayijongi njengenye.
Kulula kakhulu ukugcina isimo sengqondo esifanelekileyo ngobomi xa uthatha isigqibo sokuba amava amabi odibana nawo yimiceli mngeni yokukunceda ukuba ukhule kwaye ukhule njengomntu.
bangaphi abantwana fetty wap unayo
Ewe akunakwenzeka ngawo onke amava amabi oya kuba nawo ebomini, kodwa sisixhobo esinamandla onokufaka kuso kwimiceli mngeni emininzi yobomi.
7. Ukuzilolonga.
Nangona kungumsebenzi womzimba, umthambo usinceda ukujongana neemvakalelo zethu ngokusinika indawo yokuzihambisa.
Umsindo kunye nokudandatheka kungenziwa ngokulula kungeniswe kwimisebenzi yomzimba njengokuphakamisa ubunzima okanye ukubaleka.
Kwaye umntu unokusebenzisa imithambo elula yokunceda ekusebenzeni ngendlela yabo ngokudabuka kunye nentlungu.
Ukuzivocavoca umzimba kusisixhobo esihle sokulwa nokudakumba.
8. Ukucinga Ngokufanelekileyo.
Ukucinga okuqinisekileyo ngamanye amaxesha kunokuvusa isiphumo sokuqengqeleka kwamehlo kubantu abebencamathele kwizinto ezimbi ixesha elide.
Kodwa, kokukhona umntu enokufumana indlela yokufumana i-linings zesilivere kubunzima bobomi, kokukhona kuya kubakho lula ukubanzima.
Ukuba ulumkele lonke uluvo lwe isimo sengqondo esifanelekileyo okanye ucinge ukuba yinto engenamsebenzi, jolisa nje ekuzameni ukungatolika zonke iimeko ezimbi njengezimbi.
Akunyanzelekanga ukuba ube uyinyani, zama nje ukuba ungabi negative.
9. Ukwenziwa kweendaba.
Ushicilelo kufanelekile ukukhankanywa kwayo kuba luhlobo oluthile lokubhala olwenzelwe ukunceda inkqubo yeemvakalelo zomntu, ukufezekisa iinjongo, kunye nenkqubo yeengcinga.
Sisenzo sangabom apho umntu abhala ngenjongo malunga nemiceli mngeni yabo ngenjongo ebonakalayo yokulungisa kunye nokufumana isisombululo kubo.
Ijenali sisixhobo esimnandi sokuziphucula ngokwakho kunye nolawulo loxinzelelo olunokuqeshwa nangubani na.
10. Ukuyekiswa.
Ngamanye amaxesha imeko idlule kwinqanaba lokuba kungabikho kubuya.
Ngamanye amaxesha akukho siphumo siqinisekileyo okanye siyimfuneko sokwenziwa kwimeko ethile.
Ngamanye amaxesha ukungazibandakanyi nokususa ngokwakho kwimeko engentle kuphela kwendlela yokujongana nayo.
Ukuyekiswa ekubeni yingxaki kuba yeyona ndlela iphambili yokujongana nemeko kwaye iba kukuthintela.
Kodwa, kukho iimeko ezithile apho ukungakhathali kuphela kwendlela.
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- Kutheni Ubomi Bunzima Kangaka?
Izakhono ezijolise ekujonganeni nengxaki
Endaweni yokulawula iimvakalelo ezingalunganga ngokujongana neemvakalelo, ngamanye amaxesha ngumbono ongcono wokusebenzisa iindlela ezijolise kwingxaki.
Isicwangciso sokujongana nengxaki esigxile kwingxaki sifuna ukuba uchonge ukuba yintoni ingxaki kwaye uthathe amanyathelo ngokuthe ngqo okunqanda, ukutshintsha okanye ukulungisa.
Nangona oku kunokubonakala kulula ekuboneni kuqala, owona mthombo wengxaki unokuba nzulu ngaphantsi komhlaba.
Masithi umsebenzi wakho uxinzelelekile. Ewe, kutheni ikwenza ube noxinzelelo? Ngaba ngumsebenzi? Umthwalo womsebenzi? Uhambo? Abantu osebenza nabo? Umphathi wakho?
Nayiphi na kwezi zinto inokuba yingxaki. Eyona ngxaki kunye nomthombo woxinzelelo uya kugqiba ukuba sisiphi isisombululo ekufuneka usisebenzisile ukusilungisa.
ngubani umtsalane buchanan ukuthandana
Mhlawumbi uyawuthanda umsebenzi wakho kodwa awukuthandi nje ukusebenzela umphathi wakho, ukuze ukhethe ukukhangela amanye amathuba omsebenzi ebaleni.
Izakhono zokujamelana nengxaki ezijolise kwingxaki zihlala zibhetele kunezakhono ezijolise kwiimvakalelo kuba zijolise ekusombululeni okanye ekususeni umthombo woxinzelelo.
Oko akusoloko kunokwenzeka. Awunakho ukuthatha isigulo esinganyangekiyo emntwini.
Kwaye abanye abantu abanabuntu bokuthatha abantu abanzima ebomini babo ngendlela eya entloko.
Zeziphi ezinye zeendlela zokujongana nengxaki ezijolise kwingxaki?
1. Ukuyekiswa.
Ukuyekiswa kunokuba yinto ejongene nengxaki xa isetyenziselwa ukuzisusa kwimeko yoxinzelelo ngokulungileyo.
Mhlawumbi lixesha lokuba ubudlelane buphele, uyeke loo msebenzi, wenze loo ntshukumo, okanye wenze nantoni na efunekayo ukususa umthombo woxinzelelo kubomi bakho ongazukulunga okanye utshintshe.
2. Ulawulo lwexesha.
Abantu abaninzi banestres ngenxa yokuba bengabonakali ukufumana iiyure ezaneleyo ngemini.
Ulawulo lwexesha sisisombululo esigqibeleleyo kwabo baziva ngathi abanalo ixesha eloneleyo lokwenza yonke into ekufuneka yenziwe.
Kukwafanelekile ukuba uqaphele ukuba ngamanye amaxesha ayikokungabikho kolawulo lwexesha, kodwa endaweni yoko umntu uthatha okungaphezulu kunoko anokukwenza ngokufanelekileyo. Banokufuna ukulahla eminye imisebenzi.
3. Cela Uncedo.
Isicelo soncedo sinokunciphisa uxinzelelo malunga nayiphi na indawo yobomi.
Kuninzi kakhulu ukwenza emsebenzini? Kuya kufuneka uyizise nomphathi ukuze ufumane uncedo.
Mininzi kakhulu imisebenzi yasekhaya? Inokuba lixesha lokuba cela uncedo ngakumbi nakubani na ahlala naye.
Uxinzelelo lunokuba luvela kwindawo enkulu kunaleyo, efuna ungenelelo lobuchule.
4. Ulawulo lwezoNyango.
Ukugula kunye nempilo zizinto eziqhelekileyo ezinegalelo kuxinzelelo.
Ulawulo lwezonyango ngugqirha ovunyiweyo kunokuba yimfuneko ukujongana neenkxalabo zempilo emzimbeni, njengokutya, ukwenza umthambo, okanye ukulawula isifo esinganyangekiyo.
Ukufumana ezo ngxaki phantsi kolawulo kunokunciphisa ngokubonakalayo uxinzelelo kwaye kukuncede ube ngumntu owonwabileyo.
5. Ukusombulula ingxaki.
Eyona ndlela yokulwa uxinzelelo malunga nokwenza izinto kukuzenza nje izinto.
Chonga ingxaki kwaye uthathe amanyathelo okuyilungisa.
Ngokukhawuleza uhamba malunga nokwenza oko, uxinzelelo oluncinci oza kulifumana ngenxa yento leyo.
6. Unyango ngengqondo.
Unyango sisixhobo esihle sokulawula uxinzelelo kunye nokusombulula iingxaki.
Inayo ibhonasi eyongeziweyo yokuba yindawo ekhuselekileyo yokwenene yokukhupha ezona ngcinga zangaphakathi.
Ukuba nokuzithemba kubahlobo konke kulungile kwaye kulungile, kodwa ayisoloko ingumthombo wolwazi kwaye abanakho ukukunceda.
Iingxaki zempilo yengqondo kufuneka ziqwalaselwe nonyango.
7. Coaching and Consulting.
Ukuqeqesha kunye nokubonisana yintsimi ehleli ngohlobo lwendawo engwevu.
Akukho mfuneko inyanzelekileyo yomthetho okanye iziqinisekiso zokuzibiza ngokuba ungumqeqeshi okanye umcebisi.
Kodwa, kukho iindlela ezininzi zobomi apho 'ingcali' ayisiyiyo ukhetho olufanelekileyo.
Umntu unokufunda okuninzi ekwenzeni ngokwenyani nangokubona izinto. Kwaye ukuba ezo ngxaki ziyenzeka ziyinto engaphaya kobuchwephesha obuvunyiweyo, umqeqeshi okanye umcebisi onamava ngale ngxaki inokuba sisisombululo esihle.
8. Hlukana neengxaki.
Iingxaki ziye zixinzeleleke ngakumbi xa ziziva zinzima.
Ukwahlula ezo ngxaki ziye ezincinanana, izinto ezilawulekayo ngakumbi yindlela efanelekileyo yokunciphisa uxinzelelo ukuya kwinqanaba elilawulekayo.
Thatha umzekelo wokufumana umsebenzi. Ukufumana umsebenzi kunzima kwaye kuyadinisa nakumaxesha amahle, kodwa kuyanceda ukuyaphula phantsi ukuya kwinqanaba elilawulekayo lokungenisa izicelo ezintlanu ngemini de ufumane into.
9. Ukuthatha uLawulo.
Inqanaba loxinzelelo lomntu linokunyuka ngokukhwankqisayo xa eziva ngathi akalawuleki yena okanye imeko yabo.
Endaweni yokuhlala kuloo ndawo ixhalabileyo, kunokuba ngumbono olungileyo ukulawula imeko kwaye uqale ukusebenza ngendlela eya kwisisombululo.
Kuyavunywa, ayinguye wonke umntu onobuntu okanye isimilo sokwenza oku, ngakumbi kwindawo yeqela.
Kodwa ukuba ufumana uxinzelelo ngaphandle kwendalo engenanjongo yeprojekthi, isenokuba lixesha lokuba unikezele ukukhokelela kuyo.
10. Ukwamkelwa.
Ukwamkelwa sisixhobo esinamandla sokujongana kuba kukubeka ukhululekile kuyo nayiphi na imeko okuyo.
Ukuba awukwazi ukuyitshintsha, akukho ngongoma yokwenyani yoxinzelelo kuyo. Yilento iyiyo.
Ukuziqhelanisa noku, umntu kufuneka abe nobuchule ekuchongeni okukhoyo kulawulo lwabo nakwinto engekhoyo.
Nayiphi na imeko ongalawulekiyo okanye ongenakukwazi ukuyilawula ayidingi kuba nexhala ngayo.
Kuyinyani ukuba ungadinga ukujongana nayo nayiphi na imeko, kodwa emva kwexesha elithile kunye nokuziqhelanisa unokukhetha indlela oziva ngayo ngayo.
Ukuphepha iindlela eziNgekho zokuKopa
Iindlela zokuziphatha ezingalunganga zinokubambisa umntu kwintshabalalo, kwiimvakalelo zomoya.
Kukho iindlela ezicacileyo zokuziphatha ezinje ngokuziphatha gwenxa, ukusebenzisa gwenxa iziyobisi, ukutya ngokweemvakalelo, ukuphunyuka, kunye nokuzenzakalisa emva koko azikho ezicacileyo.
Uninzi lweendlela zokujolisa kwiimvakalelo ezijolise kwiimvakalelo ezinokuthi ziyeke kukungakhathali ukuba zihlala zibaleka kwimeko efuna ukutshintsha.
Ukuthintela yindlela elula yokujongana nokungena. Ingxaki inokuba mbi, ibuhlungu, kwaye kunzima ukujongana nayo, kodwa kuya kufuneka ijongiwe ngandlela thile.
Umntu unokoyika ukujongana nomcimbi okanye angafuni ukwamkela ubunyani bemeko. Endaweni yoko, bakhetha ukwenza njalo kuphephe ukwenza isigqibo malunga nento.
Banokwenza oko ngokubukela ukuzonwabisa ngokuzonwabisa, ukulala, okanye ukugxila ekulungiseni iingxaki zabanye abantu.
Imicimbi ezinzileyo kufuneka kujongwane nayo kwaye ilungiswe. Imiba engenakulungiswa kufuneka yamkelwe kwaye ilawulwe.
Umntu makathathe ixesha lokuhlalutya le meko kwaye aqiniseke ukuba balandela indlela eyiyo yokujongana okanye yokutshintsha imeko yabo.
Izalathiso:
https://www.annualreviews.org/doi/10.1146/annurev.psych.093008.100352
xa uyeka ukukhangela iikowuti zothando
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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