Okuqukethwe
Ukuthutha, umsebenzi omusha, noma ukukhushulwa esikhundleni—imiphi imizwa izinguquko ezizayo ezivusayo? Injabulo ejabulisayo noma ukwesaba okukhulu? Kuncike kakhulu endleleni. Nawa amanye amathiphu awusizo angakusiza udlule kulolu shintsho ngempumelelo.
Kwabaningi, izinguquko ezizayo zibangela ukwesaba nokukhathazeka. Indlela yokunquma ukubekezelela ukucindezeleka, eyakhiwe odokotela bengqondo uThomas Holmes noRichard Rage, ibonisa ukuthi ngisho nezinguquko ezincane endleleni yokuphila evamile zingathinta impilo.
Kodwa ngesikhathi esifanayo, ngokugwema izinguquko ezidingekayo, singaphuthelwa amathuba okukhula, ukuthuthukiswa, ukuthola imibono emisha kanye nesipiliyoni. Sebenzisa lawa macebiso ukuze ubhekane nezinkathazo zakho.
1. Zitshele ngobuqotho ukuthi ukhululeke kangakanani ngoshintsho.
Abanye abantu bayachuma ngokungaqiniseki, abanye abaluthandi uguquko. Kubalulekile ukuqonda ukuthi izinguquko zempilo zibekezelelwa kanjani kuwe. Zibuze: ingabe uvame ukuwalindela ngokuntula isineke noma ngokwesaba? Kunini lapho kufanele ujwayele izimo ezintsha? Ngokuqaphela izidingo zakho, ungazinakekela ngalesi sikhathi.
2. Yakha okukukhathazayo, lokho okwesabayo
Zinike isikhathi sokuxazulula izinkathazo zakho mayelana nezinguquko ezizayo. Mhlawumbe ujabule ngabo, futhi ngokwengxenye uyesaba. Ngemva kokunquma imizwa, uzoqonda ukuthi isilungele kangakanani.
Zibuze: Usabela kanjani lapho ucabanga ngokushintsha indlela yakho yokuphila? Ingabe kukhona ukungqubuzana kwangaphakathi? Ingabe uzizwa sengathi usulungile, noma kufanele uthole ukuthi yini oyesabayo kuqala?
3. Hlaziya amaqiniso
Ukuhlaziywa kweqiniso kuyindlela eyinhloko ye-cognitive-behavioral psychotherapy. Ngokuvamile kuvela ukuthi okunye ukwesaba kubangelwa ukuchema kwengqondo (amaphethini okucabanga okuyiphutha). Yiqiniso, nazo akufanele zishaywe indiva futhi kufanele kubhekwane nazo, kubalulekile ngokufanayo ukuhlaziya ukuthi yikuphi ukwesaba okulungile nokungalungile.
Ngokwesibonelo, awusemusha futhi uyesaba ukuya enyuvesi, wesaba ukuthi ngeke ukwazi ukubhekana nomsebenzi nokufunda ngesikhathi esisodwa. Ngemva kokuhlaziya amaqiniso, ukhumbula ukuthi wakujabulela kangakanani ukutadisha lapho uthola imfundo yakho yokuqala. Usuvele unolwazi emkhakheni okhethiwe womsebenzi, futhi unganikeza inzuzo ebalulekile. Ngokuvamile, ungumuntu oqondile, ongajwayele ukuhlehlisa futhi ungaphuthelwa yizinsuku zokugcina. Wonke amaqiniso athi ngokuqinisekile uzobhekana nakho, naphezu kokwesaba kwakho.
4. Qala ukushintsha kancane kancane, ngezinyathelo ezincane.
Uma uqaphela ukuthi usukulungele ukushintsha impilo yakho, yenza uhlelo lwesinyathelo ngesinyathelo. Ezinye izinguquko zingenziwa ngokushesha (ngokwesibonelo, qala ukuzindla imizuzu eyi-10 nsuku zonke, yenza i-aphoyintimenti ne-psychotherapist). Okubaluleke kakhulu (ukuthutha, ukuhamba obulondoloze isikhathi eside, isehlukaniso) kuzodinga ukuhlela. Ezimweni eziningi, kuyodingeka uqale ubhekane nokwesaba neminye imizwelo engathandeki.
Zibuze ukuthi ngabe udinga uhlelo olunemininingwane ukuze usebenzise lolu shintsho. Ingabe ngidinga ukuzilungiselela ngokomzwelo ushintsho? Siyoba yini isinyathelo sokuqala?
Inhloso, ukuziqonda kahle, ukuzihawukela kanye nokubekezela kubalulekile kulabo abaphupha ngokushintsha indlela yokuphila emisiwe. Yebo, ushintsho luyacindezela nakanjani, kodwa lungalawuleka. Ungesabi izinguquko ezivula amathuba amaningi amasha!
Umthombo: blogs.psychcentral.com