"I-Mental Gym": Izivivinyo ezi-6 zokuqeqesha ubuchopho

Ukuze sigcine umzimba uhlelekile, kudingeka sidle ngendlela efanele, siphile ukuphila okumatasa futhi silale ngokwanele. Kuyafana nangobuchopho—indlela yokuphila kanye nokwenza izinqumo ezifanele ngokungaguquki kubaluleke kakhulu kunemizamo yesiqephu, nakuba inamandla. Ukuze uthole ukuvikelwa okuphezulu kwemisebenzi yakho yengqondo, udinga ukufaka izivivinyo ezithuthukisa impilo yengqondo empilweni yakho yansuku zonke.

Ingqondo yethu iyasebenza: ishintsha njalo futhi iyaguquguquka. Izenzo esizenzayo ziqeqesha ingqondo noma ziyayiqeda amandla. Ukuxhumana kwe-neural kuqiniswa isethi yezinyathelo noma "abaqeqeshi bobuchopho" abavimbela ukwehla kwengqondo.

Umqondo ophile kahle ngokwengqondo ubhekana kangcono nokucindezeleka, ukhuthazela kakhudlwana, futhi uvikeleke kangcono ekuwohlokeni komqondo okuhlobene nobudala noma okuhlobene nesifo. Ukuze ulondoloze ubusha bakhe, udinga ukuqeqesha ukugxila, inkumbulo kanye nokuqonda.

Kunezinhlelo eziningi zokuqeqesha ubuchopho ku-inthanethi namuhla. Kodwa izinhlelo eziphumelela kakhulu zitholakala kuwo wonke umuntu - ukukhuluma ngokusungula, ukuxhumana nabantu, ukufunda izinto ezintsha nokuzindla.

"Abaqeqeshi bobuchopho" abayisithupha

1. Yiba nobuciko

Ukudala kumayelana nokuxazulula izinkinga nokufeza imigomo ngokusekelwe kulwazi kuneziyalezo eziqondile. Ukudweba, ukuthunga, ukubhala noma ukudansa yonke imisebenzi yokudala enenzuzo kakhulu ebuchosheni.

Bathuthukisa ikhono lethu lokubona izinto ngama-engeli ahlukene noma ukucabanga ngemibono eminingana ngesikhathi esisodwa. Ukuvumelana nezimo kwengqondo kusenza sikwazi ukumelana nengcindezi futhi kusisiza ukuthi sithole izixazululo ezisebenzayo ngisho nasezimeni ezinzima.

2. Funda izinto ezintsha

Uma sifunda okuthile okusha noma sizama okuthile esingakaze sikwenze ngaphambili, izingqondo zethu kufanele zixazulule lezi zinkinga ngezindlela ezintsha nezingajwayelekile. Ukufunda amakhono amasha, ngisho nalapho usumdala, kuthuthukisa inkumbulo nokukhuluma.

Ukufunda kungabandakanya ukufunda, ukulalela amaphodikasti, noma ukuthatha izifundo ze-inthanethi. Kuyasiza ukufunda umdlalo omusha, ukudlala insimbi yomculo noma ubuciko obusha.

3. Uyemukelwa esithubeni!

Asithandi ukubhoreka. Ngakho-ke sibukela phansi indima ewusizo yalo mbuso. Noma kunjalo, ikhono lokuba nesithukuthezi “ngokufanele” liqinisa ikhono lokugxila nokugxilisa ingqondo.

Ukuba umlutha wamagajethi, izinkundla zokuxhumana kanye nokuba umlutha wemikhuba emibi — zonke lezi zinhlobo zomsebenzi zisicindezela ngokwengqondo. Ukuzivumela ukuba siphumule ekilasini, sibeka phansi i-smartphone, sivumela ingqondo ukuba iphumule, ngakho-ke iqinise.

4. Zindla nsuku zonke

Ukuzindla ukuqeqeshwa komqondo ophazamisekile, kuyindlela esuka emcabangweni iye esenzweni ngokusebenzisa imizwa. Ngosizo lokugxila, ungathonya isimo sengqondo nengqondo.

Ucwaningo lubonisa ukuthi ukuzindla kuqinisa kakhulu amandla ethu engqondo, kuthuthukisa inkumbulo, futhi kukhuthaza ukulawulwa kwemizwelo. Ukuzindla kuthuthukisa ukuqwashisa kanye namandla ozwela nobubele. Ngokuzindla, sisiza ubuchopho ukuthi buhlale buncane, busindise engxenyeni ebalulekile yezinguquko ezihlobene nobudala.

Imizuzu eyi-10 nje yokuzindla ngosuku ingaqinisa umsebenzi wobuchopho, futhi akukephuzi kakhulu ukufunda umkhuba ngisho nasebudaleni, uma ukucindezeleka kwamakhono okuqonda sekuqalile. Kufakazelwe¹ukuthi amasonto amabili wokuzilolonga anele ukuthuthukisa ukunakwa ngo-16%.

I-5. Iba nomusa

Ukwenza ngokuvumelana nonembeza nokusekela izimiso zokuziphatha akulungile nje kuphela, kodwa futhi kuhle nempilo yengqondo namazinga enjabulo. Umusa uwuhlobo lomsipha oluqinisa ubuthina bethu bonke lapho siwusebenzisa.

Izifundo zaseStanford zibonisiwe²ukuthi umusa kwabanye kuthuthukisa ukusebenza kobuchopho futhi kunciphisa ukucindezeleka. Lapho silimaza abanye, siyeba, sikhohliseka, siqamba amanga, noma sihlebe, siqinisa ukuthambekela okungalungile ezingqondweni zethu. Futhi lokhu kubi kithi.

Lapho inhlalakahle yabanye iba iza kuqala, sizwa injongo yokuphila.

Ngaphezu kwalokho, izenzo zomusa zikhulula amakhemikhali ebuchosheni anciphisa imizwa yokukhathazeka nokucindezeleka.

6. Yidla ngendlela efanele, zivocavoce futhi ulale ngokwanele

Umzimba nengqondo kuxhumene, futhi kudinga ukudla okufanele, ukuvivinya umzimba nokulala okunempilo. "Ijimu yengqondo" ngeke isebenze ngaphandle kokuhlanganiswa kwazo zonke izingxenye.

Ososayensi baseRutgers University bathole³ukuthi izimpawu zokucindezeleka zilwisana ngokuphumelelayo nokuqeqeshwa kwe-cardio, ukushintshana nokuzindla. Kwaphela amasonto ayisishiyagalombili, abacwaningi balandela amaqembu amabili abafundi abanokucindezeleka. Labo abenza imizuzu engu-30 ye-cardio + imizuzu engu-30 yokuzindla babhekana nokuncipha kwe-40% kwezimpawu zokucindezeleka.

“Kwakwaziwa ngaphambili ukuthi ukuvivinya umzimba nokuzindla kwakuwusizo ekulweni nokucindezeleka ngokwakho,” kusho umlobi wocwaningo uProfesa Tracey Shores. "Kodwa imiphumela yocwaningo lwethu ikhombisa ukuthi yinhlanganisela yakho eyenza intuthuko emangalisayo."

Ukudla okunothe ngama-omega-3 fatty acids kusekela ukusebenza kwengqondo, kuyilapho amafutha agcwele abangela ukungasebenzi kahle kwezinzwa. Ukuzivocavoca kuthuthukisa inkumbulo futhi kukhuthaze ukukhula kwe-hippocampus. Futhi ukulala kungenye yezinqubo ezibaluleke kakhulu, kusiza ukubuyisela nokuqinisa ukusebenza kobuchopho.

Uhlu lokuhlola losuku

Ukwenza kube lula ukulandelela ukuthi ubuchopho bakho busebenza kanjani, zenzele uhlu lokuhlola bese ubhekisela kulo. Nalu ukuthi uhlu lwemisebenzi «yekhanda» lungabukeka kanjani:

• Lala ngokwanele. Ukulala ebumnyameni futhi kupholile kubuyisela ngokuphelele amandla;
• Zindla;
• Bamba iqhaza kunoma yimuphi umsebenzi womzimba oletha injabulo;
• Ungakweqi ukudla;
• Funda okuthile okusha;
• Ungagcwalisi konke ukuphumula ngamagajethi;
• Yenza okuthile okukhaliphile
• Ukuba nomusa kwabanye emini;
• Khulumisana ngendlela ephusile;
• Lala ngesikhathi.

Uhlelo olunempilo lokuqeqeshwa kwengqondo luhambisana nendlela yokuphila enempilo ngokuvamile. Chitha izinsuku zakho ngenzuzo yempilo yakho, futhi uzobona imiphumela emihle maduze.

Uma uphila impilo yokunganyakazi, kudinga umzamo ukuze ube sesimweni esihle. Kodwa lokhu kutshalwa kwezimali kunomvuzo: ukunamathela endleleni yokuphila enempilo kuba lula futhi kujabulise ngokwengeziwe ngokuhamba kwesikhathi! Konke ukukhetha okuncane esikwenzayo ukuze sibe nempilo engcono futhi sihlakaniphe kuyasiqinisa endleleni yokwenza izinqumo ezingcono esikhathini esizayo.

^1. Imininingwane eyengeziwe ku: https://www.sciencedirect.com/science/article/abs/pii/S1053810010000681

^2. Imininingwane eyengeziwe ku: http://ccare.stanford.edu/education/about-compassion-training/