Siphila kwixesha apho ukuqhubela phambili kwezonyango kunye nobuchwepheshe kuye kwavumela ukuba ubomi obude bunyuke kakhulu. Ngelixa ezi ziindaba ezimnandi, ikwasinika imingeni emitsha, ngakumbi kwindawo yempilo yengqondo. Kwiimeko ezininzi, kubonwa ukuba, nangona silawula ukwandisa ubomi bethu bomzimba, ingqondo yethu ayisoloko ikulungele ukujongana noku kwanda kweminyaka yobomi. Kungenxa yoko le nto ukuqeqeshwa kwengqondo Iya isiba yimfuno egqubayo.
Kutheni kubalulekile ukuqeqesha ingqondo?
Uqeqesho lwengqondo alubalulekanga kuphela ekuthinteleni nasekunciphiseni impembelelo yezigulo zengqondo ezifana nesifo sengqondo esiyingozi, kodwa kunokusinceda ukulawula iimeko zemihla ngemihla uxinzelelo, ukuphucula inkumbulo yethu, ukwandisa amandla ethu okuqonda kunye nokufezekisa okukhulu impilo-ntle ngokweemvakalelo. Ngapha koko, ngezicwangciso ezifanelekileyo zoqeqesho lwengqondo, sinokuze sinciphise izigulo zomzimba ezifana intloko ebuhlungu, ngendlela efanayo namayeza ebeya kwenza ngayo, kodwa ngeendlela zendalo nezomntu ngamnye.
Ubudlelwane phakathi koqeqesho lomzimba nengqondo
El ukwenza umthambo Ifundwe ngokubanzi ngempembelelo yayo entle kwimpilo yengqondo. Uphando lubonise ukuba imisebenzi efana nokuzilolonga yoga, ukuhamba, ukubaleka, okanye nokuba mfutshane, iiseshoni zoqeqesho oluphezulu kunokusebenza ngendlela efanayo ekulweni ukudakumba okuphakathi okanye okuphakathi njengokusebenzisa amayeza athile.
Iingenelo zengqondo zokuzilolonga:
- Ikhupha i-endorphins: I-Endorphins, eyaziwa ngokuba "yihomoni yolonwabo," iphucula isimo sengqondo kwaye ifake isandla kwimvakalelo jikelele yokuphila kakuhle.
- Ukunciphisa uxinzelelo: Inceda ukunciphisa amanqanaba cortisol, i-hormone yoxinzelelo, ukubonelela ngokuzola kunye nokuphumla.
- Iphucula umgangatho wokulala: Ukulala ngokuphumla kubalulekile ukugcina ulungelelwaniso lweemvakalelo kunye nokuqonda.
- Yandisa i-neurogenesis: Ukukhula kwee-neurons ezintsha kwingqondo kuphucula imemori, ingqalelo, kunye nempilo yonke yokuqonda.
- Uyomeleza ukuzithemba: Imbono yezinto eziphunyeziweyo, ezinjengokuphucula inkqubo yomzimba, inegalelo ekomelezeni ukuzithemba nokuzithemba.
Iindidi ezahlukeneyo zoqeqesho lwengqondo
Ayizizo zonke izicwangciso zoqeqesho ngengqondo Ziyafana. Nganye yenzelwe ukujongana nemiba ethile yentlalontle yengqondo. Ngezantsi, siphonononga ezona zixhaphakileyo nezisebenzayo:
1. Ingqwalasela epheleleyo okanye ingqondo
El ngqondweni Kubandakanya ukujolisa ingqalelo yakho ngoku, ukwamkela iingcinga neemvakalelo ngaphandle kokugweba. Lo mkhuba unokunciphisa kakhulu uxinzelelo kunye nokuphucula ukugxila. Ngokuhamba kwexesha, ikwakhuthaza ukomelela okukhulu ngokweemvakalelo.
2. Imidlalo yoqeqesho lobuchopho
Izicelo kunye namaqonga afana nalawo aphuhliswe ngu I-CogniFit Banikezela ngemithambo ethile yokuphucula inkumbulo, ingqalelo kunye neminye imisebenzi ebalulekileyo yokuqonda. Ezi ntlobo zeenkqubo zisebenzisa ii-algorithms zobuqu ezilungelelanisa imisebenzi kwiimfuno zomsebenzisi ngamnye.
3. Unyango lwe-Cognitive-behavioral (CBT)
I-CBT ayiloncedo kuphela ekunyangeni ukuphazamiseka kwengqondo, kodwa nasekutshintsheni iipatheni zokuziphatha. ukucinga kakubi loo nto inokuphazamisana namandla ethu okunandipha ubomi. Ukudibanisa kunye neendlela zokuphumla kwengqondo kuphucula ukusebenza kwayo.
4. Umbono wokudala
Esinye isixhobo esinamandla soqeqesho lwengqondo si imbonakalo yoyilo. Kobu buchule, ingqondo iqeqeshelwe ukuba nomfanekiso ngqondweni wemeko entle okanye izisombululo ezisebenzayo kwiingxaki ezizayo. Le ndlela isetyenziswa ngokubanzi kwibala lezemidlalo ukwenza ngcono ukusebenza.
Ukuzivocavoca umzimba kunye nempilo yengqondo kwiminyaka eyahlukeneyo
Iinzuzo zoqeqesho lomzimba nengqondo aziphelelanga kwinqanaba elithile lobomi. Bobabini abantwana kunye nabantu abadala banokuyonwabela imiphumo emihle. Ngezantsi, siza kugxininisa ezinye zazo:
Abantwana kunye nolutsha
Kweli nqanaba, imisebenzi efana nemidlalo yeqela kunye nemithambo ukuqonda ukwandisa izakhono zentlalo kunye nezemfundo. Ukongeza, bakhuthaza uqeqesho kwaye banciphise amazinga okuxhalaba kunye nokudakumba.
Abantu abadala kunye nabadala
Kubantu abadala, ukuzivocavoca umzimba rhoqo kunceda ukugcina ibhalansi ye-hormonal kunye nokuphucula impilo ye-cardiovascular. Kubantu abadala abadala, izenzo ezifana nokuqeqeshwa kwamandla zifaka isandla kungekuphela nje ekuphuculeni ubunzima bemisipha, kodwa nokuphakamisa isimo sengqondo kunye nokulwa nokudakumba.
Indlela yokuqalisa isicwangciso soqeqesho lwengqondo
1. Misela iinjongo ezicacileyo: Chaza into ofuna ukuyiphumeza ngeyakho ukuqeqeshwa kwengqondo. Nokuba kukunciphisa uxinzelelo, ukuphucula ukugxila, okanye ukonyusa ukuqina ngokweemvakalelo, ukucaca kwiinjongo zakho kuya kukunceda uhlale ugxile.
2. Chitha ixesha rhoqo: La ukungqinelana ngundoqo. Zinikele ubuncinci imizuzu engama-30 ngosuku kwimisebenzi evuselela ingqondo nomzimba wakho.
3. Guqula imisebenzi yakho: Linga ngeendlela ezahlukeneyo kunye nemithambo ude ufumane ezona zikulungeleyo.
4. Funa inkxaso yengcali: Ukuba ujongene nokuphazamiseka kwengqondo, dibana nomntu oqeqeshiweyo onokukukhokela kwinkqubo yokuphuhlisa isicwangciso somntu.
Ukudibanisa uqeqesho lwengqondo kubomi bethu bemihla ngemihla kusinika izixhobo ezinamandla zokujongana nemingeni yemihla ngemihla kunye nokuphucula umgangatho wobomi bethu. Ingqondo, njengomzimba, inokomelezwa ngokuzingisa nokuzinikela. Kungakhathaliseki ubudala bakho okanye inqanaba loxinzelelo ophantsi kwalo, lihlala lixesha elifanelekileyo lokuqala ukuqeqesha ingqondo yakho kwaye ufezekise ukulinganisela okupheleleyo kuzo zonke iinkalo zobomi bakho.