Iingcebiso ezi-7 eziSebenzayo eziPhezulu ukuba awuyonwabisi nantoni na

Yeyiphi Imovie Ukubona?
 

Kubonakala ngathi impilo yomntu yengqondo iphantsi kokuhlaselwa rhoqo kwezi ntsuku. Sinamajelo eendaba ahambisa iindaba ezimbi nge-24/7, ipolitiki eyityhefu, imiceli mngeni engenakulinganiswa yezinto ezinje ngokutshintsha kwemozulu… nangaphambi kokuba sifike kuxinzelelo lwemihla ngemihla lobomi banamhlanje.



Abantu abalunganga ukuhlala phantsi kolo hlobo loxinzelelo rhoqo kwisiseko esingaguquguqukiyo. Iziphumo kukonyuka koxinzelelo, unxunguphalo kunye ne-anhedonia.

Uxinzelelo kunye noxinzelelo zihlala kuthethwa ngazo, kodwa yintoni i-anhedonia? Yimeko apho imijikelezo yomvuzo wobuchopho inganxibelelani ngokufanelekileyo nabanye.



Ngokwesiqhelo, ingqondo isebenzisa i-dopamine ukuthumela imiyalezo kunye neesekethe zayo zomvuzo- yenza into oyithandayo kwaye nengqondo ikuvuza ngemvakalelo elungileyo.

Umntu onamava nge-anhedonia akazukuwuva loo mvuzo okanye ukuqaqamba. Banokwenza into ekufuneka izise ulonwabo, kodwa olovakalelo alunakuphumelela.

Ngapha koko, i-anhedonia yandisa izoyikiso zemijikelezo yengqondo. Oko kukuthi, iinxalenye zengqondo yakho zikuxelela ukuba woyike okanye ulumke ngento ethile.

Ke, kwabanye abantu, ulunciphisile ulonwabo kunye nokuzithemba, uxinzelelo olwandisiweyo kunye nokulunga, emva koko lonke uxinzelelo lwangaphandle ekufuneka sijongane nalo. Akuyindibaniselwano enkulu!

Yiyo loo nto kufuneka sithathe amanyathelo athile ukuba ufumanisa ukuba awunakonwabela nantoni na.

Kodwa, ngaphambi kokuba siyenze loo nto, kukho enye into ekufuneka uyazi. I-Anhedonia inokuba yeyethutyana kunye nemeko. Isenokuba luphawu lwengxaki enkulu yezempilo yengqondo, njengoxinzelelo olukhulu loxinzelelo, iPTSD, okanye iBipolar Disorder.

Izinto oza kuzenza xa ungenabahlobo

Ke ukuba ufumanisa ukuba unengxaki ne-anhedonia, ingangumbono olungileyo ukuthetha nengcali yezempilo yengqondo malunga noku ukuze uvavanywe ngokuchanekileyo. Ukuba unengxaki yokugula ngengqondo, emva koko unokufuna uncedo lobuchwephesha ukuze uhambe kuyo.

Okwangoku, zikho ezinye iindlela onokuthi uzame ngazo ukubuyisa ulonwabo lwakho lwezinto kwaye uphucule ukonwaba kwakho.

Sebenzisa izinto zosasazo ezingathandekiyo.

Ngemithombo yeendaba, asithethi nje ngeendaba. Kukho ukunganaki okuninzi phaya, kwaye iingqondo zethu azinangcingo ukuze zijongane nokuhamba rhoqo, okuqhubekayo. Ngumbandela wokuqhubeka uzibetha phantsi nazo zonke izinto ezimbi emhlabeni.

Nciphisa iindaba ezingakanani ozibukeleyo. Akukho sizathu sokuhambisana nomjikelo weendaba we-24/7. Kodwa ukunciphisa umda oko ujonga kwimidiya yoluntu, funda malunga ne-intanethi, kwaye uyisebenzise.

Kunzima ukonwaba kwaye ufumane uyolo kwizinto xa uhlala ubukele izinto ezibuhlungu okanye umamele umculo oxinzelelweyo. Ewe, ivakalelwa njenge-cathartic ngalo mzuzu, kodwa ayizukukwenza nanye into elungileyo kwixesha elide.

Ukuba ufuna ukuhlala unolwazi, vimba ixesha elincinci losuku lwakho ukujonga iindaba. Emva koko, thintela ngokupheleleyo.

2. Yiba nomdla.

Phuma uzilolonge! Ukuzilolonga kubonelela ngezibonelelo ezibonakalayo zomzimba womntu kunye nengqondo. Ayigcini nje ngokugcina umzimba wakho usebenza kakuhle, kodwa ikwakhuthaza nengqondo yakho ukuba ivelise imichiza yokuziva ulunge ngakumbi enokunceda ukonwabisa kunye nokonwaba.

Akunyanzelekanga ukuba ibe ninzi. Nokuba uhamba amaxesha ambalwa ngeveki kuya kunceda ukubonelela ngolondolozo lomzimba kunye nengqondo yakho.

Umzimba womntu awakhelwanga ukuhlala phantsi. Ifuna intshukumo kunye nokuzilolonga ukuze uhlale usempilweni.

3. Nciphisa iswekile necaffeine.

Iswekile kunye ne-caffeine zizinto ezimbini eziphambili zenkcubeko yethu. Yonke into ibonakala ngathi ilayishwe iswekile ukongeza incasa. Kwaye icaffeine sisixhobo esimangalisayo esenza uninzi lwethu luhambe kusasa, okanye ezinzulwini zobusuku, kuxhomekeke kwishedyuli yakho. Zombini azilunganga emzimbeni nasengqondweni yakho.

njani ukunceda umntu ajongane nokwahlukana

Ukutya kakhulu iswekile kubangela ukudumba emzimbeni. Ukudumba emzimbeni kunefuthe elibi kwindlela ingqondo evelisa ngayo imichiza kunye nemisebenzi. Idala uxinzelelo rhoqo ekufuneka ingqondo ijongane nayo ngaphezulu kwayo yonke enye into eyenzekayo. Kwabanye abantu, ukunciphisa iswekile kunye nokulungisa ukutya kwabo kuphucula imeko yabo.

I-caffeine iphazamisa indlela esilala ngayo kunye nokusebenza kwethu, ngakumbi ukuba kunokwenzeka uyisebenzise ngaphambi kokuba ulale. Nokuba ulele, usenokungalali ngokwaneleyo ukuze ingqondo yakho izalise ngokwaneleyo yonke imichiza yokulinganisa imood kunye nokuziva ulungile eya kuyidinga kusuku olulandelayo.

imali kwibhanki 2017 umhla

Ukunciphisa i-caffeine kunye noshukela kunokukunceda ubomi bakho kunye nokugcina ukulinganisela kwimihla yonke.

4. Gcina ijenali yombulelo.

Umbulelo sisiphakamiso esiqhelekileyo sokuphucula ulonwabo kwaye ulwaneliseko ebomini . Kuqheleke kakhulu ukuba abantu bayisebenzise njengengcebiso yokulahla ixesha elininzi. “Ukhe wazama ukuqhelisela umbulelo? Ngaba unombulelo? Kutheni ungabongi nje ngento onayo? ” Kwaye emva koko benza umsebenzi ongalunganga wokuhlala uchaza ngoba sisixhobo esinamandla. Masitshintshe loo nto.

Umbono wokubulela kukugcina ingqondo yakho ikhangele izinto ezintle (izinto onazo) endaweni yezinto ezimbi (izinto ongenazo okanye ongazifuniyo.)

Uxinzelelo kunye ne-anhedonia zama ukunyanzela ingqondo yakho ukuba ijonge rhoqo kwaye ihlale kwizinto ezimbi. Amaxesha amaninzi anokubalwa ngokuthatha ixesha lokucingisisa ngezinto ezintle.

Oku akuthethi ukuba 'ukucinga okuhle' kuya kulungisa ukugula ngengqondo okanye izizathu ezibaluleke kakhulu ze-anhedonia. Hayi, oku malunga nolawulo lweempawu kunye nokuphucula umgangatho wonke weengcinga zakho zangoku , endaweni yokukhwela nje i-rollercoaster iye kweyona mingxunya imnyama yengqondo yakho.

Ijenali yombulelo inceda oku kuba yinto ebonakalayo onokuthi ubambelele kuyo, ubuye umva ufunde ukuze ucamngce ngayo, kwaye ubandakanye nezinye izinto ezilungileyo kuyo ezinokukunceda ukonyuse ingqondo yakho.

5. Chonga amava amnandi naxa ungaziva mnandi ngelo xesha.

Ukonwaba kuyinto ehlekisayo kuba, ngokungafaniyo nolonwabo oludla ngokwenzeka ngalo mzuzu, amaxesha amaninzi emva komsitho siye siqonde ukuba sonwabele into ethile.

Kwaye uvakalelo lokonwaba lunengqondo, luyinto yengqondo kuyo kunye nemeko yeemvakalelo. Ucinga ngokonwaba kunye nokuziva.

Ukuba akunakubonakala ngathi wonwabele nantoni na ngoku, unokugxila kakhulu kwiimvakalelo kwaye ungonelanga kwiingcinga.

Ngexesha elizayo xa usenza into obukade uyonwabela okanye ocinga ukuba kufanele ukuba uyonwabele, ungakhathazeki malunga nendlela oziva ngayo cinga nje ukuba ingaba lo msebenzi unezinto ezithile ezonwabisayo.

Yithi wenze igadi encinci, nto leyo okhe wafumana ukonwaba kuyo. Mhlawumbi awuzange uvakalelwe kwangoku ngeli xesha, kodwa ngethemba lokuba uza kukwazi ukuyijonga ngokwembono kwaye ubone ukuba into eyayingonwabisi. Incede ukuhambisa ixesha, ibinemveliso, yenze igadi yakho ukuba ibe yindawo entle ukuba ibe kuyo (okanye izakwenza izinto zakuba ziintyatyambo okanye zikhule), isenokuba ngumsebenzi olungileyo womzimba wakho.

Njengephephancwadi lokubulela, akunakusombulula izizathu ezibangelwa yi-anhedonia yakho, kodwa ukuzonwabisa kwengqondo kunokukunceda uzive ungcono malunga nomhla wakho okwangoku.

6. Ukuba akunakuba nethemba, zama ukungabi ngongendawo.

Abantu bathambekele ekuzameni ukusebenza ngombala omnyama nomhlophe, elungileyo nengalunganga, elungileyo nembi. Kuyavela ukuba kukho umhlaba ophakathi omkhulu apho kulula kakhulu ukufumana uxolo lwengqondo kunye nolonwabo.

Ukuba awunakuba nethemba, zama okungenani ukuba ungabi ngongendawo. Ukungathathi cala kulungile ukuba oko kungakufumana kumzuzu onzima.

Ingxaki ngokuhlala kwiingcinga ezingalunganga kukuba ihlala ibakhuthaza ukuba bakhule kwaye babi. Okukhona ucinga ngako, kokukhona iya isiba mbi, kokukhona uya usiba nzulu, kwaye kokukhona ucinga ngayo.

ungasondela njani kumntu omthandayo

Phantse akunakwenzeka ukonwabela into xa urhaxwa kuloo ndawo imbi. Kwaye eyona ndlela yokuphepha ukuntywila kuloo ndawo imbi kukuzama ukuphuma kula manzi kangangoko unako.

Hlala phantsi, ujonge ukuba loluphi uhlobo lweengcinga ezingalunganga onazo rhoqo, emva koko uze neengcinga ezingathathi hlangothi ukuzitshintsha. Xa ezo ngcinga zingalunganga zingena, zibanyanzele ngokuziphindisela endaweni ongathathi cala ozifumeneyo.

Olu hlobo lokuziqhelanisa lunokunceda ukuphucula imeko-bume yengqondo yakho yonke kunye nokwenza lula ukonwaba ngakumbi kunye nolonwabo.

7. Funa uncedo lweengcali.

Ngamanye amaxesha i-anhedonia yexeshana ngamanye amaxesha, ayisiyiyo. Ukuba ufumanisa ukuba ukungonwabi kwakho kuphazamisa amandla akho okuqhuba ubomi bakho okanye ubukho ixesha elide, ingayinto efanelekileyo ukufuna uncedo lobuchwephesha. Ingangumbandela omkhulu kunokuba unokuzinceda.

Kwaye kulungile. Wonke umntu ufumana uxinzelelo kunye ne-anhedonia ngaxa lithile. Ubomi bunzima nje kwaye bunoxinzelelo, kwaye ngamanye amaxesha ingqondo kunzima ukujongana nayo yonke ngaxeshanye. Akukho hlazo ekuvumeni ukuba sidinga uncedo olongezelelekileyo kancinci ngexesha.

Fumana umcebisi kwingingqi yakho okanye umntu onokusebenza naye kwi-intanethi ukusuka kwinduduzo yekhaya lakho. Cofa apha ukuze ufumane enye yokukunceda usebenze ngokungonwabi kwakho.

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