Ngaphambi kokubona le misebenzi eyi-10 yokuthuthukisa ukuzethemba, ngikumema ukuthi ubuke le vidiyo kaDavid Cantone lapho asinikeza khona izeluleko eziningi ukuze sikwazi ukuthuthukisa ukuzethemba kwethu futhi sikugcine kuphezulu. [Isikhathi sevidiyo imizuzu engu-15]
UDavid uqala ngokusichazela ukubaluleka kokuba nokuzethemba okukhulu ukuze amathuba engeziwe asivulekele empilweni:
Ukuzethemba okunokulinganisela kubonakala ku ukuzethemba, ukuhlonipha izidingo zethu y ukucaca ukunqumaUkubuqinisa kunomthelela endleleni esikhuluma ngayo nathi, imingcele esiyibekayo, izinhlobo zobudlelwano esibuhlakulelayo, namandla esibhekana nawo nezinselele.
Izinzuzo zokuqinisa ukuzethemba
- Ubudlelwano obunempilo: ikhuthaza ukugomela kanye nemingcele enempilo.
- Ukuqina okukhulu: isiza ukululama kangcono ezinkingeni.
- Ukusebenza kangcono: isikhuthaza ukuba sibhekane nezinselele ezingokoqobo futhi sibekezele.
- Ukukhathazeka okuncane nokucindezeleka: kunciphisa ukuzigxeka nokuqhathanisa njalo.
Manje, sihamba nale Misebenzi eyi-10 Yokuthuthukisa Ukuzethemba: [Uma ufuna ukwandisa ulwazi olukulesi sihloko ngalokhu: https://www.recursosdeautoayuda.com/como-podemos-mejorar-la-autoestima/]
Imisebenzi esebenzayo yokuthuthukisa ukuzethemba kwakho empilweni yakho yansuku zonke
-
1) Ukuchitha isikhathi esithile nsuku zonke nomuntu.
Umuntu ingokwenhlalo ngokwemveloUmuntu onesizungu mancane amathuba okuthi afinyelele izinga elenelisayo lenhlalakahle engokwengqondo. Umgomo uwukuba wena wabelane ngesikhathi esimnandi futhi nishintshisane nakho kanye nemibono.
3 izidingo ezibalulekile:
- abantu abaqondile: Gwema imibuthano egxekayo noma ekhononda ngokungapheli.
- Mabakuhloniphe njengoba unjalo: ubudlelwano lapho ubuqiniso bakho bamukelwa khona.
- Ukusekela inetha: Nciphisa ukugxekwa kwangaphandle ngokuzizungezile nabalingani.
Njengomsebenzi owengeziwe, beka imingcele uma kukhona okukuzwisa ubuhlungu futhi ibeka phambili izinkampani zokudla okunomsocoIndawo okuyo ibumba indlela ozibheka ngayo wena.
-
2) Ukuzivocavoca umzimba.
Kungaba uhambo olulula, nakuba umsebenzi we-aerobic ungcono nakakhulu. Ukuzivocavoca kubangela ubuchopho bakho bukhiqize ama-endorphin amaningi, ama-neurotransmitters akhulisa umuzwa wakho wenhlalakahle. inhlalakahle futhi, ngalokho, ukuzethemba kwakho.
Uma ungakwenza nomunye umuntu, kungcono nakakhulu. Zama ukuhlanganisa Imizuzu engu-30 yomsebenzi omaphakathi esimisweni sakho: ukuhamba ngokushesha, ukuhamba ngebhayisikili, noma ukudansa. Umzimba nengqondo kuxhumene.
-
3) Funda incwadi.
Izincwadi ziyifasitela leminye imihlaba, abalingisi, nezindawo zokubuka ezicebisa futhi zandise umbono wakho. Indaba enhle ingasebenza njenge ukwelapha okungokomfanekiso: iyakhuthaza, iyathulisa futhi ivula imibono.
Khetha izihloko eziqinisa okwakho ukuzazi, imilando ekhombisa ukunqoba noma amanoveli akuxhumanisa nemizwa yakho.
-
4) Lala isikhathi eside ngokwanele ukuze ingqondo yakho icace.
Abanye abantu badinga amahora angu-8, abanye badinga angu-6. Umqondo ophumule uphephe kakhudlwana ezinkingeni zansuku zonke. Nakekela okwakho ukulala inhlanzeko: amashejuli avamile, ukukhanya okuluhlaza okwesibhakabhaka okuphansi ebusuku, kanye nesiko lokuthulisa ngaphambi kokulala.
-
5) Bhala iphephabhuku.
Bhala phansi izinto ozenze kahle ngalolo suku. Lokhu kuzokusiza khomba futhi ukhumbule amandla akhoUma kwenzeka izinto ezimbi kuwe, bheka uhlangothi oluhle.
Ifaka a ijenali yokubonga: Bhala izizathu ezinhlanu zokuthi kungani ubonga futhi ukuzindla Abantu bathini ngawe (ukubekezela, umusa, ilukuluku). Ungase futhi uhlu izimpumelelo, kungakhathaliseki ukuthi kuncane kangakanani, ukuze ube nobufakazi obuphathekayo bamakhono akho.
-
6) Shintsha isithombe uma kunesidingo.
Ugeze, uye kumlungisi wezinwele, futhi uthenge izingubo ezintsha. Ushintsho olungcono olulula lungasebenza. Ukunakekela eyakho isithombe sakho iqinisa umyalezo wangaphakathi othi "Ngiyazihlonipha futhi ngiyazinakekela."
-
7) Qala usuku ngendlela efanele.
Uma uvuka futhi uzizwa udangele thatha isikhathi ukugeza futhi uzilungiseleleUma usuqedile, uzozizwa ungcono. Ukubukeka kahle ngaphandle kukusiza ukuthi uzizwe ukahle ngaphakathi.
Faka izitatimende ezingokoqobo (isibonelo: "Ngiziphatha ngenhlonipho", "namuhla nginikeza u-100% wami") futhi ngizilolonge ukuma kwamandla imizuzu emibili (iqondile, ihlombe emuva) ukuze uthuthukise ukuqina kwakho.
-
8) Musa ukusebenzisa izidakamizwa ukuze uzizwe ungcono.
Lapha ngibuye ngifake i ugwayi notshwalaUma ufunda ukulwa ngaphandle kokusebenzisa lolu hlobo lwento, ukuzethemba kwakho kuzokhula kakhulu. Azikho izindlela ezinqamulelayo zokubhekana nempilo, futhi lezi zinhlobo zezinto zithwala kanzima ngokuhamba kwesikhathi, okuholela ekuhluphekeni okukhulu.
Beka kuqala i- ukuzinakekelaUkudla okulinganiselayo, ukugeleza kwamanzi, nokuphumula. Uma umzimba wakho uzizwa ukahle, kulula ukucabanga nokwenza ngendlela othanda ngayo.
-
9) Yenza umsebenzi othile womphakathi.
Ngomsebenzi womphakathi ngiqonde uhlobo oluthile lwesifundo (umdanso, ama-pilates, njll.), umsebenzi othile wokuzithandela, noma uhlobo oluthile lomsebenzi emphakathini ohlala kuwo. Abantu abakwenzayo imisebenzi ukusiza abanye Bazitshela ukuthi bajabule kakhulu futhi benokuzethemba okuphakeme.
El ngokuzithandela Ikubonisa umthelela omuhle wezenzo zakho futhi iqinisa umuzwa wakho we propósito.
-
10) Ungakhathazeki ngokuthi "uphelele."
La ukuphishekela ukuphelela Kuwugibe olungathunaza ukuzethemba kwakho. Akekho ophelele emehlweni abanye. Kunalokho, zama ukufinyelela imigomo.
Prakthiza ukuzidabukela futhi uqondise impilo yakho amanani (umzamo, ukufunda, ukwethembeka) kunemiphumela. Lapho wehluleka, khuluma wedwa njengoba ubungenza kumngane wakho.
Amasu ahambisanayo athuthukisa le misebenzi
- Ukucabangela nokuzindlaQaphela imicabango ngaphandle kokuyihlulela futhi uvumele ukwesaba kugeleze "njengamaqabunga emfuleni." Yehlisa ingcindezi futhi ucacise inkhulumomphendvulwano yakho yangaphakathi.
- Funda okuthile okusha: izilimi, umculo noma ukupheka. Inqubekelaphambili idala umuzwa wokuphumelela futhi uthuthukise ukusebenza kwakho ngokwakho.
- Beka imikhawulo: Ukuthi "cha" kuvikela amandla akho kanye nokuzethemba kwakho; ukuzijwayeza ukuqinisekiswa ngemiyalezo yomuntu wokuqala.
- Imigomo efinyelelekayo: Chaza imigomo ephathekayo futhi ugubhe isinyathelo ngasinye. Gcina irekhodi ukuze ubone ukuqhubeka.
Ukuzethemba: ukuthi kuyini nokuthi kuqukethe ini
Ukuzethemba yi ukuhlolwa kokubaluleka kwakho okusekelwe emicabangweni, emizweni, kanye nokuhlangenwe nakho ngawe. Izinsika zayo zihlanganisa ukuzethemba, isithombe sakho, ukuziqinisa y i-autoeficacia. Ngaphezu kwalokho, kuvezwa ngezingxenye ezintathu: ukuqonda (okucabangayo ngawe), okuthintayo (okuzwayo), nokuziphatha (okwenzayo). Ukusebenza kukho kuhlanganisa ukuqondisa lezi zilinganiso.
Amandla wokuzethemba wezingane nentsha (nendawo yazo)
- Umdlalo Wezinkanyezi Zonke: Ingane ngayinye ibala inkanyezi ngegama layo nemisebenzi emithathu eyintandokazi; bazishintshanisa baqagele ukuthi ngekabani. Qinisa Identity nokuhlanganiswa.
- Ochwepheshe: khetha imisebenzi emibili yokumela nokwamukela ihlombe eqenjini. Kugcizelela umuntu omdala izinqaba kubhekwe.
- Imvilophu: ngamunye ubhala amaphutha ama-3 ephepheni ngaphakathi kwemvilophu enegama lawo; abanye babhale phansi ubuhle ngaphandle. Izici ezinhle ezibonwa abanye ziyabonakala.
- Ubani othanda bani?: Bhala phansi izinto ezintathu ozithandayo ngofunda naye futhi uzifunde ngokungaziwa; uzothola ukuthi wonke umuntu unezici ezibalulekile ngaphandle kwenyama.
- Ekhaya: yabela imisebenzi ethile, sebenzisa elithi "ngicela" nelithi "ngiyabonga", yenza imibuzo evulekile futhi ulalele ngokucophelela, futhi bona impumelelo enikeza amathuba amasha naphezu kwamaphutha.
Ukuqedela ngikushiya nevidiyo efanele lesi sihloko:
Hlanganisa le mikhuba ohlelweni lwakho, khetha inkampani yakho kahle, unakekele umzimba wakho futhi qeqesha inkhulumomphendvulwano yakho yangaphakathi Yakha isisekelo esiqinile sokuzethemba. Ngokungaguquguquki nomusa kuwena, ukuzethemba kuyaqina futhi kuba usekelo oluthembekile lokujabulela nokubhekana nezinselele zempilo.