Xa umntu ephila noxinzelelo, ixhala, uxinzelelo olungapheliyo, okanye enye ingxaki yengqondo, uyayazi indlela ukucinga kakubi okunokuyichaphazela ngayo impilo yakhe. Ngamanye amaxesha kubonakala ngathi akukho nto unokuyenza ngaphandle kokuba neengcinga kwaye uzivumele ukuba ziphembelele iimvakalelo zakho, ukuziphatha kunye nezenzo zakho. Nangona kunjalo, ngokwengxelo epapashwe yi-CNET, oku akufanele kube njalo.

Imithambo yokucinga inokukunceda ubone amava ngokwembono entsha, kwaye utshintshe umthamo wamandla apho iingcinga ezingalunganga zibeka uxinzelelo emntwini. Ukuzilolonga ngengcinga kunokunceda ukuthomalalisa uxinzelelo okwangoku, kunye nokunceda ukwenza iingcinga ezingento yanto zihambe ngendlela enemveliso kunye neluncedo ekuhambeni kwexesha.

imithambo yokucinga

Ingxelo ibonise ezona ndlela zintandathu zokuzilolonga zengqondo onokuthi uzenze ukuphucula isimo sakho sengqondo kunye nomoya. Umthambo wokucinga ziindlela ezintsha zokucinga malunga nemeko ethile okanye amava anokukunceda uphume kwingcinga ebambekayo okanye engeloncedo. Akukho namnye umthambo ocingayo onokufanela wonke umntu, kodwa eminye imithambo yokucinga iye yaphononongwa kakhulu ngabaphandi bezengqondo, kwaye iingcali zengqondo kunye nabacebisi bezempilo yengqondo bekliniki banikezela ngolunye uqheliselo lokucinga oluye lwaboniswa luluncedo kwiintlobo ezithile zezigulane. Nawuphi na umthambo wokucinga unokuzanywa kwiiveki ezimbalwa kwaye ubone ukuba ichaphazela ngokufanelekileyo impilo yengqondo kunye nokuphucula isimo sengqondo. Kwaye kufuneka kukhunjulwe ukuba umthambo wokucinga yindlela yokubona ihlabathi ngokwahlukileyo, hayi unyango.

Iinzuzo zempilo yengqondo

Ukuhlengahlengisa yenye yeebhloko zokwakha zonyango lokuziphatha kwengqondo, oluye lwaboniswa lusebenza kwizifundo ezininzi.
• Imithambo yokucamngca ingakunceda uhlale uzolile ngexesha loxinzelelo kwaye uqhubeke, unqande ukusabela okuqatha okunjengoxinzelelo okanye uhlaselo lokuxhalaba.
• Umthambo wokucinga unokunciphisa ubude kunye nobunzima beempawu zokuxhalaba nangona zingadityaniswa nonyango oluqhelekileyo.
• Xa zidityaniswe ne-app yempilo yengqondo, umthambo wokucinga unokubonelela ngerekhodi yokukhula komntu kunye notshintsho kwimpilo yengqondo.
• Umthambo wokucingisisa unokwenza umntu aqonde ngakumbi ukuxhalaba kwakhe, okumvumela ukuba enze uhlengahlengiso lobomi oluya kumnceda aphephe ukuziva exhalabile rhoqo.

1. Umsebenzi wokuzijonga

Xa umntu eziva exhalabile, unokuthabatha naliphi na ithuba lokuthabatha imizuzu embalwa ngokwakhe, yaye ufanele avunyelwe ukuba emke kwabanye ukuze angaphazanyiswa, kwanokuba yimizuzu embalwa:
• Uqalisa ukuqaphela indlela ilungu ngalinye lomzimba wakhe eliziva ngayo. Ngaba uziva enexhala emagxeni akhe, entanyeni, esiswini okanye entloko? Ngaba unazo ezinye iimpawu, ezifana nokudinwa okanye intloko ebuhlungu? Akafanele agwebe iimvakalelo, ajonge nje kuzo, ngokungathi ujonga ulingelo lwenzululwazi kwaye kufuneka abambe zonke iinkcukacha.
• Emva koko uguqule ukujonga kwakhe okuzimeleyo kwiingcamango zakhe, ukuze abone ukuba loluphi uxinzelelo olujikelezayo engqondweni yakhe? Nokuzama ukuyihlela endaweni yokuyivumela imbhide. Xa ubona into ethile, imshiya eqonda ukuba "uyivile".
• Ukuba unokufika kwindawo apho agxininise ngokupheleleyo kwiimvakalelo zakhe zomzimba nezengqondo, usenokuzibona sele ekwazi ukuphinda azole, esenza izinto ezinjengokukhulula izihlunu azifumanisa zixinene okanye aziyeke zihambe iingcinga endaweni yokuba azibambe nkqi. Oku kusenokuthatha iinzame ezimbalwa.
Ukuzijonga ngokwakho kunokuba yindlela yokususa ingqondo kwixhala kwaye ubuyele emzimbeni. Xa umntu ekwimeko yokulwa-okanye-indiza, ukuxhalaba kukhokelela ekukhuselekeni, kodwa ukuba umntu sele ekhuselekile, le nto ingaba yindlela yokuvavanya umzimba wabo kwaye ufumane isiseko sabo kwakhona.

2. Gcina irekhodi yeengcamango

Enye yeendlela abanye abantu abaziqonda ngcono ngayo iimpawu zokuxhalaba kukurekhoda iingcinga zabo. Oku kunokwenziwa kwiblogi yephepha lemveli, kodwa kukho ezinye iinketho, ngakumbi xa kungenakulungele ukuphatha incwadana eyongezelelweyo kuyo yonke indawo. Naziphi na izicelo ze-elektroniki kwi-smartphone zingasetyenziselwa ukubhala phantsi imo kunye naziphi na iinkcukacha malunga nayo.

Ukuphonononga ilogi yakho yokucinga amaxesha ngamaxesha kunokunceda ukuzoba unxibelelwano, kubandakanya indlela ukulala, umthambo kunye nokutya okuchaphazela ngayo iimpawu zokuxhalaba.

3. Ukuphazamisa ixhala ngokucinga

Ukucinga okuxhalabileyo kuphendula ngokufanelekileyo ukuphazanyiswa ngumsebenzi owahlukileyo. Ziziindlela ezinxibelelene ngakumbi kwinto ephazamisa ngokusebenzayo kwaye inciphise ixhala ngolu hlobo lulandelayo:
• Qinisa kwaye ukhulule imisipha eyahlukeneyo emzimbeni, ugxininise kumsebenzi wezihlunu kwaye ubone ukuba kunokukunceda na ukuyeka ukucinga ngeengcinga ezixhalabisayo.
• Ukuphefumla ngokubala ngabom.
• Ukudlala umculo, iaudiobook, okanye inkqubo kanomathotholo inokuphazamisa iingcinga eziphazamisayo ize itsalele ingqondo ekubeni iphembelele kwenye into.
• Ukutsho ngokuvakalayo ukuba umntu ugqibile ukucinga ngale ndlela okanye iziqinisekiso zomlomo kunokunceda iingcinga ezikhathazayo ziphume entloko kunye nelizwi elakhayo elicace ngakumbi.
• Ukukhetha umsebenzi ozolileyo, obandakanya ingqondo njengokudlala imidlalo yamagama efowunini, ukulayisha umatshini wokuhlamba izitya, ukwenza i-yoga, okanye nayiphi na enye indlela yokuzolula, zonke okanye naziphi na ezinokuba ziziphazamisi ezisebenzayo zonxunguphalo.
• Ukubala umva ngokucothayo ngamanye amaxesha kunceda ukuphazamisa ukuhamba kwexhala.

4. Imithambo yokubhideka kwengqondo

Imithambo yokuphazamiseka kwengqondo imalunga nokufumana imbono yangaphandle kwiimbono, okanye amacebo akunceda ukuba wahlukane kwaye ujonge ngokucacileyo kwinto esengqondweni yakho. Zisetyenziswa rhoqo kwi-CBT kunye nezinye iintlobo zonyango lokuqonda.
• Abanye abantu bakufumanisa kuluncedo ukubaleka kwiingcinga zabo ngokusebenzisa ilizwi elisileyo ukuze bathethe into efana nale, “Owu, ucinga ukuba iyakhathaza kakhulu loo nto, akunjalo” okanye enye into oyiqwalaselayo ngengcinga.
• Abanye basebenzisa indlela yokuba nomfanekiso-ngqondweni wengcinga zabo zidada emlanjeni, besiza kubo baze bahambe, njengendlela yokubona iingcinga zahlukile kubuntu babo bokuqala.
• Abanye abantu bakufumanisa kuluncedo ukucacisa ukuba “le yingcinga ekhathazayo” okanye “yimbono eyoyikisayo leyo” kuba ngokuzama ukuhlulahlula izimvo kuyenzeka ukubanceda bazigxothe okanye bazikhuphe ekubeni luvavanyo lobunyani kwaye uziphathe. njengezinto ezicacileyo, ekungafanelanga ukuba zikholelwe ngokuthe ngqo.
• Xa iingqondo zethu zisixelela isilumkiso ngendlela yengcinga exhalabileyo, sinokuvakalisa umbulelo kwiingqondo zethu ngokuzama ukusinceda nokusilumkisa.

5. Ziqhelise ukuba novelwano

Ukuxhalaba ngamanye amaxesha kubonakala njengokuzikhathaza ngokugqithiseleyo ukuba umntu akalungile ngokwaneleyo okanye uneempawu ezingathandekiyo. Xa ezi ngcinga zidlalwa ngokuphindaphindiweyo, zinokudanisa kwaye zinokwenza izinto zemihla ngemihla zibe lusizi. Enye indlela yokulwa noku kuziphatha kakubi kukuziqhelanisa novelwano. Nangona kusenokubonakala kungaqhelekanga ekuqaleni, ukuzama ukubona imeko yangoku ngendlela ebeya kwenza ngayo umntu ukuba umhlobo wokwenene ebehamba kuyo kunokuba sisiqalo. Loo mntu usenokuba uzama ukuzithuthuzela ngendlela ebeya kuyithuthuzela ngayo kumhlobo wakhe, kunokuba agxeke rhabaxa adla ngokuzithuthuzela.
Omnye umsebenzi wokuzicingela kukufumana uze ugxininise kwimbonakalo yomntu ukususela ebuntwaneni. Kunokuba abhekise iingcinga zakhe kumntu omdala, uzikhomba kuloo mntwana. Ubani ufanele azi ukuba umntu omdala ufanelwe bububele nentuthuzelo efanayo naleyo ifanele umntwana, kuba naye usafunda, nangona izinto ezahlukeneyo.

6. Umthi Wokuxhalaba

I-Anxiety Tree yaphuhliswa njengesixhobo sonyango kwabo babandezeleka ngenxa yokunyanzeliswa okanye ukuxhalaba okuqhubekayo ukubanceda benze isigqibo esinolwazi ngelixa befumana ukuxhalaba. Ngumzobo owenzekayo wetshati, kodwa ngokusisiseko iqala ngombuzo othi, "Yintoni kanye endikhathazayo?" Emva koko "Ngaba ndingenza into malunga nayo?" kwaye "Ngaba ndingenza into malunga nayo ngoku?".
Umthi oxhalabileyo uyalela indlela yokuyeka ukwesaba xa kungekho nto inokwenziwa, yenza isicwangciso esicacileyo ukuba akukho nto inokwenziwa okwangoku, kwaye wenze into ukuba kukho into eluncedo enokwenziwa malunga nokukhathazeka okwangoku. Itekhnoloji inokunceda ekuphepheni ukukrazula, apho abantu bacinga ngeengcinga ezifanayo ezibangela ixhala ngokuphindaphindiweyo ngaphandle kokuphumla.