Ukusuka kwinqanaba lobusana ukuya ebudaleni, ukukhala kufezekisa injongo ebalulekileyo. Ngaphandle kokufumana impendulo ekhathalayo kwabanye, ukulila kunokukunceda ngokwasemzimbeni nangokweemvakalelo ukukhulula uxinzelelo kunye noxinzelelo.
Unokuba njani nokuNciphisa uxinzelelo
Isikhalazo esinciphisa uxinzelelo sinokuba ngamava e-cathartic ajolise ekuncedeni ukuba uqhubekeke nemeko enkulu. Ukuze ufike kwimo ebuthathaka, kuya kufuneka ucofe iimvakalelo zakho kwaye unxibelelane nomzimba wakho. Ukuba ufuna uncedo oluncinci ukukhala ukunciphisa uxinzelelo, zama la manyathelo aphambili:
- Cwangcisa inqanaba lokulila ngokungena kwigumbi labucala, elikhanyisiweyo.
- Hlala kwindawo entle kwaye uvale amehlo akho.
- Yiza nenkumbulo yomntu oxinezelekileyo, umcimbi okanye imeko.
- Ngelixa uthatha umoya ophefumlayo, cinga ngomfanekiso oxinzelelekileyo okanye umfanekiso ovela kwimeko ethile.
- Zibuze ukuba zeziphi iimvakalelo eziza kuwe kwaye uzive phi emzimbeni wakho.
- Vumela ukuba uzive nje ukuba injani le (imvakalelo nganye).
- Qhubeka nokucinga malunga nomzuzu oxinzelelekileyo okanye imeko de uqale ukulila.
- Nje ukuba uqale ukukhala, vumela ukuba uyeke ngokupheleleyo.
- Khumbula ukuba akukho mntu ukubonayo okanye okugwebayo.
- Qhubeka ukhala de ube uziva ukhululekile ukuba ungavani.
- Abanciphisi boxinzelelo
- Iingcebiso ezili-10 zokubetha uxinzelelo lweholide
- Ubuhlungu ngequbuliso kwi-Sternum yoxinzelelo
Ukujongana neemvakalelo zoKongamela
Ukuba nangaliphi na ixesha ngexesha umthambondiziva ndonganyelwekwaye ndingathanda ukuyeka, yazi ukuba kuyinto eqhelekileyo kwaye ilungile. Izicwangciso zokuzama ukuba oku kuyenzeka zibandakanya:
- Yiza nomfanekiso woxolo okanye inkumbulo emnandi ekwenza uzive uzolile okanye wonwabile.
- Thatha ishumi lokuphefumla, nokuphefumla nzulu. Phefumla ngeempumlo zakho nangaphandle ngomlomo.
- Zama ukuphumla kwezihlunu eziqhubekayo ukuze uphinde unxibelelane nomzimba wakho.
- Zikhumbuze ukuba indlela oziva ngayo iqhelekile kwaye ungabuyela kwimemori yoxinzelelo ngelinye ixesha.
- Thatha uhambo kwaye ufumane umoya omtsha.
- Fowunela ilungu losapho elithembakeleyo okanye umhlobo.
- Cinga ukuthetha nonyango okanye umcebisi ukuba unzima kakhulu ukunxibelelana neemvakalelo zakho nangona ufuna ukwenza njalo.
- Mamela kwimifanekiso eqingqiweyo ye-podcast okanye ubukele ividiyo ekhokelwayo.
Iziphumo zokulila kuKhuphelo loxinzelelo
Abantu bahlala betyhalela iimvakalelo zabo ecaleni kwaye bakhethe ukungaziva nto kunokuba bajongane noxinzelelo okanye iintlungu zomphefumlo. Nangona kunjalo, ukucinezela iimvakalelo akunampilo. Uphando luye lwabonisa ukuba ukulila ukuze unciphise uxinzelelo kunokuba luncedo kakhulu ebantwini. Ukulila xa uphantsi koxinzelelo kunokudambisa uxinzelelo. Kukho izizathu ezininzi zoku:
- Isenzo sokukhala sinxibelelene ngqo ne ukukhutshwa kwe-oxytocin , enokuthi ikhokelele kwimeko ephuculweyo.
- Xa ukhala, nomzimba wakho nawo ikhupha ii-endorphins , ezinokukunceda ukuphucula imeko yakho.
- Ukulila kunokuba negalelo ekudaleni umoya ozolisayo ngenxa yendlela yawo yesingqi.
Ukwakhiwa kweenyembezi xa umntu exinezelekile kukwahlukile ekukrazuleni ngenxa yempendulo eguqukayo. Iinyembezi ezingokweemvakalelo zenziwe ziihormones zoxinzelelo, kwaye xa ulila, umzimba wakho uzikhupha ngokwasemzimbeni kwinkqubo yakho.
Ukwamkela Isikhalo Esilungileyo
Ukuzicinezela ukuze ufumane isililo esihle sokunciphisa uxinzelelo kunokuziva ngathi kuninzi kwabanye ekuqaleni. Yiba nomonde kuwe kwaye uthathe kancinci. Abantu abadala abaninzi bafundiswa ebuntwaneni ukuba ukulila luphawu lobuthathaka kwaye ke ayamkelekanga. Ukuba ufumene oku ngexa leminyaka yakho yokwakha, ukuvumela ukuba ukhale kwaye uyeke ukuhamba kunokuba ngumceli mngeni kuwe kunokuba kwabanye. Qhubeka nokuziqhelanisa nokuthinta iimvakalelo zakho kwaye uya kuba nempumelelo. Akuzukuthatha xesha lide ngaphambi kokuba ube nakho ukuvuna izibonelelo zokunciphisa uxinzelelo ezinxulunyaniswa nokulila.
