Ezinye iingcali zosizi zigqiba kwelokuba usizi lunokuhlala iinyanga ezintandathu ukuya kwezilishumi elinambini ngelixa abanye bekholelwa ukuba inkqubo yokulila ingahlala ixesha elide. Wonke umntu ofumana ilahleko ufuna ixesha lokuba buhlungu kwaye aphilise. Nangona kunjalo, ukuba ithatha ixesha elingakanani le nkqubo yohluka kumntu ngamnye kwaye ixhomekeke kwizinto ezininzi, kubandakanya iimeko zobuqu kunye nemeko yenkcubeko. Funa unyango ukuba awukwazi ukumelana nentlungu yakho.
Ixesha leNtlungu
Ukuphendula ilahleko, iimpawu ezilindelweyo zosizi olulula, ezinje ngokulila, usizi, ukungalali, ukungakuthandi ukutya, ukuphazamisa ukucinga, uloyiko, unxunguphalo nokudakumba, ziyazikhawulela kubantu abaninzi. Kwi uphando ngamanqanaba kunye nobude bentlungu , ingxelo ngo-2007 kwi Ijenali yeAmerican Medical Association (JAMA) , Abaphandi baseYale bafumanisa ukuba ngokomndilili iimpawu zosizi zanda kwiinyanga ezintandathu kwaye zancipha enyakeni. Ubunzulu beempawu ezibonwayo kunye nokuba zingaphi iimpawu ezinamava ziya kwahluka ukusuka komnye umntu ukuya komnye. Ezinye iingcinga okanye iimpawu zosizi zinokubandakanya:
- Ukulangazelela umntu ongasekhoyo kwaye unqwenela ukuba nawe.
- Ndiziva ndingenakuzinceda kwaye ndililolo.
- Ndinqwenela ukuba ubungayihambi le nto.
- Uziva ngokungafani nawe kwaye uyazibuza ukuba uza kuziva ulungile kwakhona.
- Uziva usizi olunzulu kunye / okanyeumsindo malunga nokulahleka.
- Amava okuba ndindisholo.
- Ukudalwa ngokulula ngabanye.
- Ukufuna ukuzahlula.
- Ukuphepha okanye ukukhangela iindawo ezikukhumbuza umfi.
- Ukufumana iintlungu zomzimba ezinjengeentloko, isisu, kunye noxinzelelo ngokubanzi kuwo wonke umzimba wakho.
- Ukukholelwa ukuba uyeva okanye ubona ongasekhoyo, uphupha ngomntu omthandayo, okanye uziva ubukho babo.
- Ukuzama ukwenza intsingiselo yelahleko kunye / okanye ukufa ngokubanzi.
- Ukujongana neNqanaba loMsindo
- Umahluko kwintlungu yokufelwa kunye nokudakumba
- Amanqanaba okuzila
Yintoni oza kuyibuza ugqirha wakho malunga nosizi
Ukuba ufumana iingcinga zokuzenzakalisa kunye / okanye unzima ukulawula imisebenzi yokuphila kwansuku zonke ngenxa yeempawu ezibuhlungu, kubalulekile ukufikelela kugqirha wakho. Thembeka kangangoko banako ukukunika izixhobo ezifanelekileyo kunye nokudluliselwa. Xa uthetha nogqirha wakho, kubalulekile ukubuza malunga okanye uxoxe:
- Uyenza njani ngoku ilahleko yakho kwaye wasweleka umhlobo wakho omde kangakanani: 'Isithandwa sam sasweleka (faka kudala kangakanani), ke bendizibuza ukuba ingaba yinto eqhelekileyo na ukuba ndibenamava (faka iingcinga / iimpawu?'
- Ixesha leempawu zakho: 'Iimpawu zam bezisenzeka (faka ixesha elimiselweyo), kwaye bendizibuza ukuba ingaba kulindelwe ntoni kolu hlobo lwelahleko?'
- Kuthatha ixesha elingakanani ukuba buhlungu kolu hlobo lwelahleko.
- Ubunzulu beempawu zakho: 'Yam (faka uphawu oluthile) ibiqhubeka ((faka ixesha elibekiweyo) kwaye uziva ngathi (faka inombolo) ngaphandle kwe-10 ngokobunzulu.'
- Ukuba bayakholelwa ukuba iimpawu zakho zinokufanelekela ukuxilongwaukungonwabi okungapheliyo kokufelwa, okanye enye ingxaki yempilo yengqondo.
- Ngaba zithatha njani iingcinga zakho.
- Naziphi na iindlela ezingafunekiyo zokunyanga ozisebenzisayo njengokuzinyanga ngokwakho: 'Ndizifumana ndisela utywala obuninzi okoko ndilahlekelwe, ngaba ikhona enye into endinokuyenza endaweni yoko?'
Gcina ukhumbula ukuba imeko yesiqhelo yomntu wonke ngokubonakaliswa kweempawu iya kwahluka. Umzekelo, abanye abantu banokuba namaxesha okuba lusizi, kodwa bazive bekhululekile kuloo nto, ngelixa omnye umntu enokukufumana oko kunganyamezeleki kwaye ajonge kunyango lokuzenzela. Ngesi sizathu, kubalulekile ukuba uxoxe ngoluhlu olupheleleyo lwezinto ohlangabezana nazo ngaphandle kokunciphisa iimpawu zakho ukuze ugqirha abe nomfanekiso opheleleyo ngaphambi kokuba anyange okanye akuthumele.
Iphela Nini Kwaye Njani Intlungu?
Ngokusekwe kwiziphumo zophando ze-Yale, kuyinto eqhelekileyo ukuba abantu bafumane iimpawu zentlungu iminyaka emibini okanye nangaphezulu. Ngokwencwadi kaGqr. J. William Worden, UkuCebisa ngeNtlungu kunye noNyango lweNtlungu (Isahluko sesibini, iphepha lama-36 ukuya kwelesi-46), akunakwenzeka ukuba uchaze ngokuthe ngqo ukuba usizi maluphele nini ngenxa yomehluko kwiimeko zobomi babantu.
Umntu osentlungwini uqhubela phambili ekusombululeni usizi kwaye abuyele kwinqanaba lakhe langaphambili lomsebenzi njengoko iimpawu zentlungu ebukhali ziphucuka. Logama nje kukho isisombululo esiqhubela phambili kunye nokuphuculwa kwempilo-ntle, akufuneki kubekho sizathu sakuxhalaba. Intlungu iyaphela xa umntu efikelela kwindawo yoxolo lwangaphakathi kunye nozinzo kwaye aziqhelanise nombono wobomi ngaphandle komfi kwilizwe lakhe lomzimba, utshilo uGqirha Worden.
Ukuba buhlungu ixesha elide
Ukulila ixesha elide ngaphaya konyaka kungathathwa njengokungasebenzi ukuba iimpawu ezingapheliyo zinzima ngokwaneleyo ukuba ziphazamise ukubuyela komntu kwimisebenzi yesiqhelo. Abanye abantu banokuqhubeka benempawu enye okanye ezingakumbi zentlungu iminyaka kodwa basebenze ngokwesiqhelo njengoko kuphawuliwe kuphononongo Ijenali yaseMelika yoPhando lwezeMpilo yengqondo .
Kulabo baqhubeka nosizi lwabo, ayisiyonto ingaqhelekanga ukuba abanye babuyise ngokufutshane iimpawu ezimbalwa zangaphambili kwimihla ebalulekileyo, enjengeeholide, isikhumbuzo kunye nemihla yokuzalwa, ngokwe-2009. Ihlabathi leengqondo uphononongo lwentlungu.
Izinto ezichaphazela ixesha lokulila
Ngenxa yezinto ezahlukeneyo,akukho bantu babini abasentlungwini ngokufanayo. Kwi Ihlabathi leengqondo uphononongo, ababhali babhala ukuba ezi zinto zilandelayo zinempembelelo kubukrakra kunye nobude bentlungu yomntu esebenzayo:
- Ubudlelwane bomntu okhalileyo nomfi
- Usweleke njani umntu, njengokulindelweyo, ukufa kwendalo kuthelekiswa nokufa ngobundlobongela okungalindelekanga
- Kunzima ukwamkela ilahleko
- Uhlobo lwelahleko (ukufa xa kuthelekiswa noqhawulo-mtshato, ukulahleka kwemisebenzi, okanye ukulahleka kwamandla emzimbeni)
- Ilahleko yangaphambili okanye ilahleko ezininzi
- Ukuba semngciphekweni okhoyo njengolunye uxinzelelo, okanye ukuphazamiseka kwengqondo
- Umxholo wenkcubeko, iinkolelo zenkcubeko kunye namasiko okuzila
- Iinkolelo zakho kunye nembono ngobomi, ezinceda ukubumba izakhono zokumelana nokuzomelela
Unokulufuna nini uncedo lobungcali
Kuba ubude bexesha losizi buyahluka kumntu ngamnye, kusenokungabi lula ukuxelela xa wena, isalamane, umhlobo, okanye umntu osebenza naye ufuna uncedo. Ukuba iimpawu zokubandezeleka okungapheliyo aziphucuki emva kweenyanga ezintandathu ukuya kwezilishumi elinambini, kukho umngcipheko wokuqhubela phambili kukungonwabi okungasasebenziyo okanye ubunzima obungasombululwanga. Cinga ngokufuna uncedo lobuchwephesha ukuba usizi lwakho alusombululi kwaye:
- Intlungu iyaphazamisa umgangatho wobomi bakho, ubudlelwane bakho, okanye amandla akho okuqhubeka nomsebenzi okanye isikolo.
- Awunayo inkqubo yenkxaso eyoneleyo, okanye uzahlula kwabanye.
- Uphulukana nomdla kwizinto oqhele ukuzonwabela.
- Unayoiingcinga zokuzibulala.
- Usela kakhulu okanye usebenzisa kakubi izinto ezingekho mthethweni okanye amayeza kagqirha okanye ongengamiselwanga ngugqirha.
- Uyaqhubeka ukuba neempawu eziphambili okanye iimpawu zoxinzelelo olunxulumene nosizi okanye uxinzelelo njengokuphelelwa lithemba, uloyiko, okanye uloyiko.
- Uba neempawu kunye neempawu zokugula emzimbeni, ezinje ngesifuba, ukubetha kwentliziyo, okanye ukuphinda intloko okanye iintloko eziqhubekayo.
Iingcebiso zokuzikhathalela zokuKhathalela Intlungu
Njengokuba usiya kwinkqubo yokulila, iimpawu ezahlukileyo kunye neengcinga zinokuvela ngokusekwe kwixesha elide uswelekelwe ngumntu omthandayo. Ukuzikhathalela nokwazi ukuba ungalufikelela nini uncedo olongezelelweyo kubaluleke ngakumbi ngeli xesha libuhlungu. Ukujamelana kujongeka kwahlukile kuye wonke umntu kwaye kungathatha ixesha ukubona ukuba yeyiphi eyona nto ikulungeleyo. Ezinye izinto ezinokubakhoiindlela zokulwazibandakanya:
- Ukufikelela kunye nokuthetha ngokunyanisekileyo ngeumcebisiokanye ugqirha wakho xa ufuna inkxaso eyongezelelweyo.
- Ukunxibelelana nabanye abaya kukuvumela ukuba uqhubekeke ngexesha lakho.
- Ushicilelokugxilwe kwinkqubo yokulila.
- Ukujoyina iqela lenkxaso kugxilwe kuhlobo oluthile lwelahleko.
- Qiniseka ukuba uzikhumbuze ukuba utye imini yonke, usele amanzi amaninzi, kwaye ugcine indlela yakho yokulala.
- Ukuchitha ixesha ngaphandle kwaye uqinisekisa ukuba ufumana umoya omtsha mihla le.
- Ukwenza ngobuchule ngobugcisa, umculo, kunye nomdaniso.
- Ukuthatha ikhosi yeyoga ejolise kulusizi.
Unyango nenkxaso
Unyango lwengcali lunokubandakanya Ukucebisa ngentlungu , Unyango-lokuziphatha , kunye ukucebisa ngomfundisi okanye ngokwasemoyeni , kunye nokudakumba kunye namayeza oxinzelelo. A iqela lokuxhasa usizi inokukunceda, ngakumbi ukuba awunayo inkxaso yosapho kunye noluntu. Ezi zicwangciso zinokuphucula izakhono zakho zokujongana nokukunceda usombulule usizi lwakho kwaye ubuyele kulungelelwaniso lwakho lwangaphambili, ke musa ukuthandabuza ukuya kufuna uncedo.
