Ngaphezulu kweblues?Ifoto: Getty Images Njengeekati kunye nezinja, oogqirha bengqondo kunye noochwephesha bengqondo ngamanye amaxesha bayaphikisana malunga nokuba iintlobo ezithile zeemood eziphantsi zibangelwa kukungalingani kwi-chemistry yengqondo okanye ubudlelwane obuphikisanayo nehlabathi. Ngaba ikhona into engaphakathi kum, okanye kungenxa yokuba ndingakhange ndiyifumane ibhonasi yam kulo nyaka ndiziva ndingonwabanga? Unokuzibuza ukuba ukuphoxeka okukhulu kukusika ngokunzulu. Intuthuzelo encinci yokwazi ukuba nkqu neengcali azinakuhlala zivuma.
Njengabaqeqeshi bezonyango, oogqirha bengqondo banokuyalela izinto ezichasene nokudakumba xa uphantsi. Iingcali zengqondo ziya kukhuthaza ingxoxo malunga nokuba ungayifumani njani ibhonasi yomvuzo wakho. Mhlawumbi ibhonasi yomvuzo wakho inxibelelana nokuziva uxabisekile, kunye nokukhuthaza isikhumbuzo esibuhlungu sokungahoywa xa wawusengumntwana. Ngaphandle kwamathandabuzo, intetho enjalo inokukunceda ubone ukuba yintoni ebangela ukuba imeko yakho yehle njenge-dumbbell ephoswe emanzini.
Nangona kunjalo nantoni na inokususa i-blues, ukusuka kutshintsho lwemozulu ukuya kumntu osinika ukujonga okungaqhelekanga kuloliwe. Into malunga nabo isikhumbuza ngotitshala ongaqhelekanga wezemidlalo esikolweni ongazange asikhethele iqela leengoma. Sizizidalwa ezibuthathaka ezinomdla wokutshintsha okungalindelekanga kwimood.
Uphando lubonisa ukuba imigqaliselo kunye nonyango luyanceda kwabo bethu baziva bephantsi ngokomlinganiso olinganayo. Kwaye ukudityaniswa kokubini kunokwenzeka ngakumbi ukuphakamisa imo yethu kunokunamathela kukhetho olunye. Nangona kunjalo, ngaphambi kokubiza i-doc okanye i-Therapist, kukho izinto onokuzenza kwangoko ezinokukuphakamisa ngaphandle kobumnyama okanye ubonise ukuba mhlawumbi kuya kufuneka uqhubeke noncedo.
Chitha ixesha kunye nabahlobo kunye nosapho nokuba uziva unzima ekuqaleni. Rhoqo inxulunyaniswa nokudakumba kukuziva ukuba ukubona abahlobo yingxaki nje enkulu. Andinanto inomdla ukuyithetha siyaziqinisekisa, kutheni umntu enokuthi akhathazeke ngokuthetha nam? Xa siziva ngathi oku kuyanceda ukwenza ngokuchaseneyo: ukuba nabanye, bonke baneengxaki zabo okanye nokubonelela ngencoko elula kodwa enothando inokunika nje ukonyusa imeko esiyifunayo.
Isibonelelo: Inkampani yabahlobo ngokungazi isikhumbuza ukuba siyathandeka kwaye kufanelekile, kunye nokubonelela ngesiphazamiso ekubeni zingwevu zeengcinga zethu eziphantsi. Uphando lubonisa ukuba abantu abanobuhlobo obuqinileyo basempilweni, baphila ixesha elide kwaye bayakwazi ukulawula iimvakalelo zabo ngcono kunabo baziva bebodwa.
2. Yenza i-EGS yakho rhoqo ebusuku nasemini . Isichazi EGS imele: ukonwaba, umbulelo kunye nokwoneliseka. Bhala igama okanye amabini malunga nokuzonwabisa okulula ekupheleni kosuku ngalunye: ikomityi yekofu enkulu eza ne-wink kwi-barrista entle; umhlobo wakudala ebuyela kunxibelelwano emva kweminyaka elishumi; Ukubetha umhla wokugqibela kumkhondo wakho. Gcina la manqaku ngasebhedini yakho nangaphambi kokwenza ikofu yakusasa ufunde konke okonwabeleyo, unombulelo kwaye wanelisekile ngawo kusuku olungaphambili.
Isibonelelo: Iingcinga eziphantsi zokwenza imood zihlala ziza kugaleleka ezingqondweni zethu xa siqala ukuvuka. Ukuba sinokuziphazamisa kwezi zinto ngeenkumbulo ezintle ukusuka kumhla ongaphambi kokuba siqale usuku lwethu ngengqondo ethembeke ngakumbi. Izinto bezingekho mbi izolo siyacinga, mhlawumbi izinto ziya kusebenza kakuhle namhlanje, nazo. Gcina lo mkhuba kangangeeveki ezintathu kwaye uya kukhululeka ukufumana imo ephantsi yakho iphela.
3 . Musa ukuhlala nje! Ukuzivocavoca umzimba, nokuba sisiqingatha nje seyure sokuhamba ngokukhawuleza, ukuqubha, ukuhamba ngebhayisikile okanye ukubaleka okunyusa izinga lentliziyo ngokungaguquguqukiyo (ngubani ongafuni sondo ngakumbi?) Usebenza njengesixhasi esinamandla.
Isibonelelo: Kunzima ukuba iveki iqhubeke ngaphandle kophando olutsha oluqinisekisa izibonelelo zempilo yengqondo yokuzilolonga rhoqo. Kusebenza ngokukodwa ekususeni ukudakumba kunye neempawu zoxinzelelo. Ukuziva ulungile iihormone, i-serotonin kunye ne-dopamine ziyafakwa kwigazi lethu ngexesha lokuzilolonga elinamandla okuphakamisa imo yethu. Kwaye iimpembelelo zabo zinokuhlala iiyure ezininzi emva kokuba umthambo ugqityiwe.
4. Sela kancinci utywala Ukurhoxisa usizi lwethu kunokuba nexesha elifutshane lokufumana isiphazamiso, kodwa utywala obuninzi bunokubangela ukuphazamiseka kwimeko yethu yonke.
Isibonelelo: Utywala yinto edumileyo yokudakumba. Ukunciphisa i-blues-inducing emva kweziphumo ngokusela kancinane okanye nokuba kungangabikho kwaphela ukuba unolwazelelelo kule mpembelelo yecala elibi kubalulekile ukuba ungazisi imood yakho ngakumbi.
5. Yiba ngugqirha wakho we-CBT Unyango lokuziphatha kwengqondo olusebenzayo luyasebenza kuba lubhengeza iingcinga zethu ezingalunganga ngokujonga ngokukhawuleza kwenyani. Ewe andilufumenanga olo nyuselo, ndiyinkunkuma nje, siyazixelela, ngokungathi wonke umntu esidibana naye unikwa ngokufihlakeleyo ukukhutshwa kumaphephandaba okuchaza ukungakwazi kwethu ukusebenza. Oku nje akuyonyani. Siye saqeshwa ngaphambili. Besinemisebenzi ngaphambili. Ngokunokwenzeka, ngalo msebenzi othile ubuso bethu abulungelanga. Esi ayisosizathu sakuzibek 'ityala ngokuba yinkunkuma.
Isibonelelo: Ngokubhala phantsi oko kuthethwa ngumgxeki wethu wangaphakathi kwaye sizicelomngeni ngovavanyo olunyanisekileyo nolungenamkhethe sibhengeza eli lizwi ukuba lithetha ukuthini, lingenanyani. Amandla ezi ngcamango zokuzigxeka anokuncitshiswa ngokuhamba kwexesha ngemiceli mngeni kwinyani yazo. Sonke kufuneka siyigcine engqondweni le mantra; ngenxa yokuba ingqondo yethu isixelela okuthile ngathi, ayithethi ukuba iyinyani.
