Ukwesaba ukulahlekelwa umsebenzi, ukulahlekelwa imali kukhula ukukhathazeka okungapheli. Ukungakwazi ukuxhumana nabangane, ukukhuluma nezihlobo kwenza ukucindezeleka kungabekezeleleki. Kepha singakwazi ukuzisiza ukuthi sisinde sivalelwe sodwa futhi sizuze kukho, kusho isazi sokusebenza kwengqondo uChristine Hammond.
Umqedazwe nokuhlukaniswa ngenkani kwaba igalelo elinzima kuMary. Ukuhlangana nabangane kwakuhlale kumsiza ukuba aphazamiseke futhi aphumule, futhi manje, lapho kuba nzima ukubona nokugona, wahlanya ngokoqobo ngenxa yokucindezeleka.
Wama umsebenzi kwangacaca ukuthi uzobuyela nini kuwo, kanti ngaleso sikhathi kwase kusondele umnqamulajuqu wokubolekwa kwemoto nokuqasha. Umkhaya wakubo kaMaria wawuhlala kude kakhulu futhi wawungakwazi ukumsiza nganoma iyiphi indlela.
Waphelelwa yithemba, kwakubonakala kuye ukuthi wayengakwazi ukubhekana nesimo, wayehlale ehlushwa ukukhathazeka. Nakuba u-HR wayemqinisekisile ukuthi wayengeke axoshwe, noma yikuphi ukuncipha kwemali engenayo kungase kube inhlekelele kuye.
Kwaqala ukuqubuka kokukhathazeka, ngezinye izikhathi okwaphenduka ukwethuka mayelana nekusasa elingase libe khona. UMaria wacabanga ngokwesaba ukuthi konke okwenzekayo kwakuzoyithinta kanjani impilo yakhe, futhi lapho ecabanga ngokwengeziwe, wayesaba nakakhulu.
Ephelelwe yithemba, wazama ukuthola induduzo ngotshwala. Kodwa naye akazange asize. Ngakusasa, ephethwe yi-hangover, wabona ukuthi kwase kuyisikhathi sokushintsha okuthile. Sisebenzisa isibonelo sakhe, ake sibone ukuthi ungabhekana kanjani ngokuphumelelayo nokukhathazeka lapho uvaleleke ekhaya ngenxa yokuvalelwa wedwa.
1. Zindla. Zama ukuzindla kwemizuzu emihlanu. Vala amehlo akho, zama ukuphefumula ujule futhi ubuke nje ukuthi imicabango ehlukene ivela kanjani futhi inyamalale. Ungavumeli noyedwa wabo ahlale isikhathi eside. “Ngokuzindla, uqeqesha ingqondo yakho ukuba ikhiphe imicabango engemihle ebangela ukukhathazeka,” kuchaza isazi sokusebenza kwengqondo uChristine Hammond.
2. Thatha ikhefu. Ngokuvamile, ukukhathazeka kuvela ngokuzama ukwenza izinto eziningi ngesikhathi esisodwa. Yima, khetha into eyodwa futhi ugxile kuyo kuphela, ubeke eceleni konke okunye okwesikhashana. Lokhu kuzokhulula ukungezwani okweqile futhi kukuvumela ukuba uphumule futhi wehlise umoya kancane.
3. Ungajahi. Zama ukwenza yonke into ngamabomu kancane kancane. Kubalulekile ukuthi ungajahi futhi ungazichayi ekucindezelekeni ngokweqile. Esikhathini esimatasa sempilo yesimanje, ukukhathazeka ngezinye izikhathi kusebenza njengesikhumbuzo esiwusizo sokuthatha isikhathi sakho futhi ujabulele umzuzwana ngamunye.
4.phefumulela phezulu. Ukuphefumula okujulile “ngesisu” kusiza ekudambiseni ukungezwani ngesikhathi esishaqisayo. “Zama ukuvivinya umzimba: donsa umoya ngekhala lakho imizuzwana emine, ubambe umoya wakho imizuzwana emine, bese uwukhipha ngomlomo wakho imizuzwana emine,” kutusa uHammond.
Ngokuphoqa umzimba wakho ukuthi ulawule isigqi sokuphefumula kwakho, ungamisa ukwethuka okungena futhi ugcine ukuzola kwakho.
5. Themba imizwa yakho. Ukukhathazeka kuvame ukuba yisixwayiso sokuthi kukhona okungalungile. Akufanele ngaso sonke isikhathi ukucindezela ngokuphelele, ngezinye izikhathi kuyasiza ukuhlola ngokucophelela isimo nesimo futhi uthole ukuthi yini ebangela ukungakhululeki. Uma ukwazile ukuthola imbangela yesimo sakho, kufanele uthembele emizweni yakho futhi uqhelelane nalokho okukukhathazayo.
6. Khululeka. Ukuzitshela ukuthi “Ngeke ngikhathazeke” kwenza ukukhathazeka kwakho kube kubi nakakhulu. Uma ucabanga ngakho, uyayondla, ungakuvumeli ukuthi iphele. Kungcono kakhulu ukushintsha ukunaka kokuthile okungabalulekile - isibonelo, emizweni ethintekayo yezicathulo ezinyaweni zakho. Ngenxa yokuncishwa ukudla, ukukhathazeka kuzophela maduzane.
7. Ukukhathazeka okwedlulele. Imizimba yethu ayikwazi ukuhlukanisa ukukhathazeka nenjabulo engokomzwelo. Ungasebenzisa lokhu ukumkhohlisa ngokuzitshela ukuthi, "Ngijabule kakhulu." Lokhu kuzosiza ubuchopho buyeke ukwethuka futhi kukunike ithuba lokuzidonsa ndawonye.
8. Bheka eceleni. Lapho ukucindezeleka kugadla, zama ukususa amehlo akho uye kokuthile okukude. Lokhu kuzokusiza ukuthi ushintshe futhi ukhululeke.
9. Zifudumeze. “Ngokuvamile ukukhathazeka kuhlala emzimbeni wakho, futhi awukuqapheli ngisho nokukubona,” kukhumbula umlobi. Zilalele, uzwe lapho ukungezwani komzimba kunqwabelene khona, futhi wenze izivivinyo ezimbalwa zokuzifudumeza. Ngendlela, ukuvalelwa yedwa kuyisizathu esihle sokuqala ukwenza i-yoga.
10. Shaya umoya. “Ukuxhumana nemvelo kuyikhambi elingcono kakhulu lomthwalo wezinzwa, othambekele kakhulu kulabo abachitha isikhathi esiningi ezindongeni ezine,” kukhumbula uHammond.
Uma izimo zokuvalelwa zivuma, hamba uyoshaywa umoya nenja egcekeni. Zibabaze izihlahla, utshani, izimbali. Umoya ohlanzekile usiza ukuqeda ukungezwani kwemizwa okunqwabelene.
Beka isihlalo kuvulandi futhi uhlale, ubukele izinyoni futhi ujabulele ilanga noma imvula. Vula amafasitela, ubuke izihlahla nesibhakabhaka. Futhi uma kungenzeka, hamba uye emaphandleni futhi uthathe uhambo eduze kwendlu.
11. Zenzele isiphuzo esibandayo. Kukhona indlela enhle yokubhekana ngokushesha nokukhathazeka - ukuphuza into ebandayo (okungeyona utshwala) ku-gulp eyodwa. Amakhaza abukhali azophazamisa imicabango ephazamisayo. Ingilazi enkulu yamanzi ayiqhwa isebenza kahle - iyaqabula futhi imisa ngokushesha ukuhlaselwa kokukhathazeka.
12. Khetha into ozoyibona. Qala ukubukela into engaphandle ongakwazi ukuyilawula — inyoni endizayo noma ingwejeje egibela esihlahleni, ifeni ephothayo, isibani esikhanyayo, amanzi aconsayo. Ukubuka izinto zansuku zonke ongakwazi ukuzilawula kungasiza ekudambiseni umuzwa wokungabi namandla.
13. Lalela imizwa yakho. Ngezinye izikhathi ukukhathazeka kufihla eminye imizwa esiyigwemayo. Zilalele futhi uzame ukuqonda uma kunesizathu esijulile sokukhathazeka. Ukuyithola, ungakwazi ukuxazulula inkinga unomphela.
14. Yamukela ukukhathazeka. Esikhundleni sokulwa nakho, kwamukele. Ukukhathazeka okusesilinganisweni kuvamile, kunempilo, futhi ngezinye izikhathi kungase kukhiqize. Kubone njengento yesikhashana efika iphinde ihambe. “Ngokuvamile, uma nje uvumela ukukhathazeka kube, kuzophela ngokushesha okuphindwe kabili,” kusho uKristin Hammond.
15. Izwa ukubonga. Esimweni sokukhathazeka okukhulu, ukuzwa ukubonga kungasiza ekunciphiseni ukucindezeleka. Isizathu sokubonga singaba yinoma yini - usuku olushisayo olushisayo, isithombe esihle, induduzo nokuphepha ekhaya.
Lapho uqala ukujabulela ukuphila kukho konke ukubonakaliswa kwakho, ukukhathazeka kuyehla futhi inhlalakahle yonke iba ngcono ngokuphawulekayo. Ngenxa yokuthi uMaria wafunda ukumlawula, izinga lama-hormone okucindezeleka lehla, naphezu kokungaqiniseki ngomsebenzi.
Mayelana nombhali: U-Kristin Hammond uyi-psychotherapist.