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Ungakugwema kanjani ukutubeka komnakekeli

Ungakugwema kanjani ukutubeka komnakekeliUkuphila kahle

Kungaba nomvuzo ukusiza othandekayo. Lapho unakekela umngane noma ilungu lomndeni, kuyithuba lokuchitha isikhathi ndawonye, ​​nokuqinisa ubudlelwano benu. Abantu obathandayo basekhaya futhi banakekelwa kahle, okungenza ingqondo yakho ikhululeke. Kunengqondo futhi kunganikeza nomuzwa wokufeza okuthile — kepha akuyona ngaphandle kwezinselelo, enye yazo ukukhathala kwabanakekeli.

Abantu abangaphezu kwezigidi ezingama-65 (ama-29% aseMelika) banikeza ukunakekelwa okungakhokhelwa kwesifo esingalapheki, abakhubazekile, noma ilungu lomndeni noma umngani osekhulile nganoma yimuphi unyaka, ngokusho kwe Inethiwekhi Yezenzo Zokunakekela . Abanakekeli abaningi ngabesifazane, abaningi babo abasebenza umsebenzi wesikhathi esigcwele ngaphezu kokuhlinzeka ngokunakekelwa kwasekhaya okuqhubekayo kumuntu abamthandayo. Kungaba okucindezelayo, okukhathazayo, nokukhathala.



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Uma ukhathala uze ufike ekugcineni kokutubeka kwabanakekeli, kungakhuphula ubungozi bokuba nengcindezi nezinye izinkinga zempilo, okubandakanya isifo senhliziyo nomfutho wegazi ophakeme. Kepha uma wazi izimpawu okufanele uzibheke, ungagwema lesi simo esivamile.



Kuyini ukutubeka kwabanakekeli?

Ukukhathala kwabanakekeli kuyindlela yokukhathala ngokwengqondo, ngokomzwelo nangokomzimba, okubangelwa ukucindezela okwandayo nokwesikhathi eside kokunakekelwa kothandekayo ogulayo noma okhubazekile noma abantu abadala asebekhulile. Kungenzeka uma uzizwa ukhungathekile futhi ukholwa ukuthi awukwazi ukuhlangabezana nezidingo zomamukeli wokunakekelwa, ngokusho kwe- Inhlangano Yezinhliziyo ZaseMelika . Abantu abangakutholi ukwesekwa noma ukukhululeka emisebenzini yabo yabanakekeli bakulungele kakhulu ukukhathala ukukhathala kwabanakekeli. Okunye izinto eziyingozi faka:

  • Ukuhlala nomuntu omnakekelayo
  • Ukuzihlukanisa emphakathini
  • Ubunzima bezezimali noma ukumbozwa komshuwalense wezokwelapha okulinganiselwe
  • Ubunzima bokuxazulula izinkinga namakhono okubhekana nesimo
  • Ukungabi nokuzikhethela ekubeni umnakekeli
  • Ukungazinaki izidingo zakho zomzimba, ezingokomzwelo nezokwelapha

Inani lamahora anikelwe ukunakekelwa isonto ngalinye nalo linomthelela engcupheni yokuthola ukukhathala kwabanakekeli. Ukuphakama kwenani lamahora achithwa njengomnakekeli, kukhuphuka ubungozi.



Izimpawu zokutubeka komnakekeli

Abantu abaningi abazamukeli izimpawu zokukhathala kwabanakekeli ngoba sebejwayele ukuhlala bezizwa bekhathele futhi becindezelekile. Abanye bangazishaya indiva izimpawu ngoba bezizwa benecala noma ukuthi ngandlela-thile bahlulekile othandekayo wabo lapho bevuma ukuthi ukunakekela kunzima kakhulu.

Ezinye zezimpawu eziyinhloko zokutubeka kwabanakekeli zibandakanya ukwanda kokucasuka, ukungagxili, isimilo esinamandla, amaphutha emsebenzini, ubudlelwano obunzima, nobunzima bokulala, ngokusho UMichael G. Isimo Sezulu , I-Psy.D, isazi sokusebenza kwengqondo nomtholampilo esikanye naye kanye ne-American Psychotherapy Association.

Ezimweni ezimbi kakhulu, ukutubeka kwabanakekeli kungaholela ekuziphatheni okuhlukumezayo. Uma uzwa sengathi ungahle uhlasele ngandlela thile, kungakuhle ukuzisusa kulesi simo uze uthole usizo lokuphatha isimo ngokuphepha.



Ezinye izimpawu zokuxinwa ukutubeka yizimpawu ezifanayo zokucindezeleka, ngokusho kweMayo Clinic. Lokhu kufaka phakathi:

  • Imvamisa uzizwa ukhathele
  • Ukushintsha kwamaphethini okulala
  • Ukuzuza noma ukunciphisa isisindo
  • Ukuphelelwa yisithakazelo emisebenzini owake wayijabulela
  • Ukuzizwa udabukile
  • Ukuphathwa ikhanda njalo, ubuhlungu bomzimba, noma ezinye izinkinga zempilo yomzimba
  • Imizwa yokuswela usizo noma yokuphelelwa yithemba
  • Intukuthelo, ukuhoxa komphakathi, nokucasuka

Kodwa-ke, kunomehluko phakathi kokudangala nokukhathala kwabanakekeli, ngokusho kukaDkt Wetter: Ukutubeka kwabanakekeli kuhlotshaniswa futhi kubangelwe amathuba amaningi ngenxa yokungazinakekeli kahle; kuyabonakala futhi kungagwemeka. Kuyinhlanganisela yezimpawu ezibonakala emzimbeni nasengqondweni ngokweqile. Uma isikhathi sinikezwe ukuthi 'welaphe' noma 'alulame,' umuntu angaqala ukusebenza okujwayelekile. Ukudana komoya yisifo esidinga ukwelashwa. Kungabangelwa isisusa sangaphandle noma sangaphakathi. Ukucindezeleka kungathatha isikhathi eside ukubhekana nakho futhi kuvame ukuba nzima kakhulu ekwethulweni kwayo.

Ukutubeka kwabanakekeli nakho kuvame ukuqondwa kabi njengokuzizwa ukhathele ngokweqile noma ukhathele, kepha ukukhathala kwabanakekeli ukukhathala okuhlanganisa konke okuthinta izindawo eziningi zempilo. Ngoba ukutubeka kwabanakekeli kungathinta izingxenye eziningi zempilo yakho, kwesinye isikhathi kuyadingeka ukufuna usizo lochwepheshe. NgokukaDkt Wetter, kufanele uxhumane nomhlinzeki wezokunakekelwa kwezempilo uma uhlangabezana nanoma yiziphi izimpawu zokuxwayisa.



Ungakugwema kanjani ukutubeka komnakekeli

Enye yezimbangela ezihamba phambili zokukhathala kwabanakekeli ukungazinakekeli. Lapho ukunakekelwa kuqhubeka, kungaba nzima ukucabanga ngawe. Zama lawa macebiso ukugwema ukutubeka komnakekeli:

  • Thatha imizuzu eyi-10 njalo ekuseni. Lesi sikhathi singasetshenziselwa ukunweba, ukuzindla, ukujabulela inkomishi yekhofi, noma ukuhlala ngokuthula.
  • Yamukela lokho ongeke ukwazi ukukulawula. Ukutubeka kungenzeka kwesinye isikhathi ngoba uzizwa ungenalusizo. Yenza uhlu lwezinto ongazilawula, njengokudla ukudla okunempilo noma ukuchitha imizuzu eyishumi ngaphandle usuku ngalunye. Yenza uhlu lwezinto wena ngeke ukulawula, njengempilo yomuntu omthandayo. Gxila ezintweni wena can lawula futhi usebenze ekwamukeleni izinto ongeke ukwazi ukuzenza. Kwesinye isikhathi awukwazi ukuhlangabezana nezidingo zomuntu omthandayo — futhi lokho kulungile. Kulezi zimo, kungadingeka ukuthi uphendukele enhlanganweni yokunakekelwa kwasekhaya, esikhungweni sabahlengikazi abanekhono, endaweni yokuhlala yokusizwa, njll.
  • Prakthiza ukubonga. Kungaba nzima ukubonga ngezinsuku lapho usukhathele futhi ufuna ukuhlala phansi imizuzu emihlanu, kepha ukugxila kokulungile kungasiza ekulweni nengcindezi.
  • Naka izindaba zakho zezempilo. Abanakekeli abaningi beqa ukuqokwa kwabadokotela, ukuhlolwa kwezempilo, nokuhlolwa kokuxilongwa ngoba bathatha isikhathi kude nemisebenzi yabo yokubanakekela.

Uma kunguwe wedwa noma umnakekeli oyinhloko, indlela ebaluleke kakhulu yokuvimbela ukutubeka ukutholela abanye emizamweni yakho. Dala uhlu lwezindlela abantu abangasiza ngazo, njengokuthenga ukudla, ukuhlinzekela ukuphefumula, ukuthunyelwa, ukupheka ukudla, noma ukuyisa isihlobo sakho kudokotela noma ukuyodla. Finyelela kubangani nezihlobo ukubuza ukuthi bazimisele yini ukusiza, ngisho nehora ngesonto. Abantu bangahle bazimisele kakhulu ukuvuma yebo esicelweni esithile noma ukukhetha kokumbalwa, kunokungacaci, Ungasiza?

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Uma ungenabo abangane noma izihlobo ezingakunikeza ukuphefumula (noma noma unakho), kunezinhlelo endaweni yangakini ezinganikeza usizo lwesikhashana kwabanakekeli. Finyelela kwezinye zalezi zinhlangano ezinganikeza ukusekelwa:



Kubalulekile futhi ukubeka imingcele ukuze uzinikeze isikhathi esanele, ngokusho kukaDkt Wetter. Ubuye asikisele,ukuzibandakanya emisebenzini noma ezintweni zokuzilibazisa ozithola zijabulisa futhi ungazihlanganisi ngqo nezibopho zokunakekelwa, isibonelo, ukubhucungwa umzimba, usuku lwe-spa, ukuya kumamuvi, ukuya emnyuziyamu, ukufunda incwadi enhle, noma ukuphuma nabangani. Yenza uhlu lwezinto ongathanda ukuzenza ezithatha cishe ihora elilodwa kuya kwamabili, ngakho-ke uma unesikhathi sakho wedwa, usebenzisa ikhefu.

Usiphatha kanjani istress somnakekeli?

Akukho ukwelashwa okuqondile kwengcindezi yomnakekeli nokutubeka. Indlela enhle yokulwa nalo ukuthola izindlela zokushiya isikhathi esanele osukwini ukuze ugxile kuwe, udle ukudla okunomsoco, uzivocavoce, futhi ulale ngokwanele. Yize lokhu kungaba nzima, kunezinyathelo ongazithatha ukunciphisa izindawo zokunakekelwa ezikhokhelwayo ngokomzimba nangokomzwelo kuwe.

Sebenza nomeluleki onomsoco ukufunda ukuthi ungakwenza kanjani ukudla okunomsoco okulingana nezithiyo zakho zesikhathi namandla. Umshuwalense wezempilo kwesinye isikhathi uhlanganisa ukwelulekwa ngokudla okunempilo, ngakho-ke hlola umhlinzeki wakho kuqala.



Joyina iqembu lendawo losizo. Thinta i-Area Agency yangakini ekugugeni ukuze uthole ukuthi ngabe likhona yini iqembu labasekeli endaweni yangakini. Ungahlola futhi amanye amaqembu okusekela online. Kunamaqembu amaningi asekela abanakekeli be-Facebook:

Ukukhuluma nabanye abantu abangabanakekeli kunganciphisa imizwa yesizungu futhi kunikeze ukuxhumana okudingeka kakhulu nabanye. Amaqembu okusekela futhi akunikeza indawo yokuphuma, wabelane ngezinsizakusebenza, futhi uxoxe ngezinkinga kanye nendawo yokwabelana futhi ufunde amakhono okubhekana nakho.

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Cela usizo. Khuluma nabangani nomndeni futhi wenze izicelo ezithile zosizo. Ungahle ufune ukuthi othile agijime noma othile azohlala nomuntu omthandayo ngenkathi uphuma endlini. Ungesabi ukucela okudingayo. Cishe kunabantu abaningi obaziyo ukuthi bangathanda ukusiza kepha abazi ukuthi uyakudinga.

Faka ukuzivocavoca umzimba enkambisweni yakho yansuku zonke. Ukuzivocavoca kukhonjisiwe ukuthuthukisa impilo, ukukhulisa umqondo wakho wenhlalakahle, ukunciphisa ukucindezeleka, nokuthuthukisa imizwa. Noma yikuphi ukuzivocavoca umzimba, njengokuhamba ngezinyawo, ukukhuphuka izitebhisi, ukugijima, ukuhamba ngebhayisikili, i-yoga, ingadi noma ukubhukuda kuyasebenza. Qeda isikhathi usuku ngalunye ukuzivocavoca umzimba. Yize i- Ihhovisi lase-U.S. Lokuvimbela Izifo Nokukhuthaza Ezempilo iphakamisa imizuzu eyi-150 ngesonto lokuzivocavoca, ungazizwa izinzuzo ngokuncane. Imizuzu emihlanu yokuzivocavoca nge-aerobic ingakhuthaza imiphumela yokulwa nokukhathazeka, futhi ukuhamba ngemizuzu eyi-10 kungahle kube kuhle njengemizuzu engu-45 yokuqeda ukukhathazeka nezimpawu zokudangala ngokusho Inhlangano Yokukhathazeka Nokucindezeleka YaseMelika .

Khuluma nochwepheshe wezokunakekelwa kwempilo noma wezempilo yengqondo ngezindlela zokunciphisa ukucindezeleka. Abelaphi banganikeza umuntu ongachemi, ongagwebeki ukukhuluma ngendlela ozizwa ngayo. Bangakunikeza nokuzivocavoca okusebenzayo, okwehlisa ingcindezi, njengokuphefumula okujulile nokuzindla, ongakusebenzisa kulo lonke usuku lwakho ukukhulula ukucindezeleka. Uchwepheshe wezempilo yengqondo anganquma ukuthi ngabe usengozini yokuthola ukucindezeleka ngenxa yokutubeka kwabanakekeli futhi unikeze nezindlela zokwelashwa zokucindezeleka uma kudingeka.

Ukunakekelwa, ikakhulukazi uma unakekela umuntu owake wakunakekela, kuletha imizwa eyinkimbinkimbi, kusho uHeather Tuckman, Psy.D., isazi sokusebenza kwengqondo ezizimele eWest Chester, PA. Abantu kwesinye isikhathi bakuthola kunzima ukukhuluma ngokukhungatheka kwabo noma intukuthelo mayelana nokunakekelwa ngoba babona kuwukukhaphela kumuntu onakekelwa…. Umelaphi ungaphezu komuntu ongaphuma kuye kodwa abe ngumlingani wakho ekusebenzeni ngemizwa eyinkimbinkimbi eza nokunakekela othandekayo.

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