Shintsha imicabango yakho ukuze uzizwe ulungile: umhlahlandlela ophelele, ukuzivocavoca, nesayensi

Kulesi sihloko, ngingathanda ukukukhombisa ukuthi ungashintsha kanjani imicabango ebusa impilo yakho . Uzofunda indlela enamandla yokushintsha impilo yakho ngokugxila emicabangweni yakho.

Ngaphambi kokuhlola le ndlela yokushintsha impilo yakho, ngiyakumema ukuthi ubukele ubufakazi obunamandla bale ndoda ngaphambi kokuba ife:

Uyini umcabango?

Umcabango, ngendlela yawo eyisisekelo, uwumfutho kagesi okhiqizwa ama-neurons ebuchosheni ukuze ukhiqize uhlobo oluthile lomuzwa noma isenzo ngaphakathi kuwe. Lezi zifiso zingabangelwa yizinzwa ezinhlanu. Umcabango uphinde ukhiqizwe yizinkumbulo zalokho okubonile, okuzwile, okuhogelayo, okuthintile, nokukunambithile.

Mayelana nokucabanga.

Uzoqaphela, uma unaka, ukuthi imicabango yethu eminingi iyaphindaphinda ngokwemvelo; sinemicabango efanayo usuku nosuku : Kufanele ngiye emsebenzini, ngingamenza kanjani umphathi ajabule nami?, ngingajabula kanjani?, bazocabangani ngami?, ngingamenza kanjani umlingani wami ajabule?, angikwazi ukwenza lokho, ngifisa sengathi ngabe ngifana nabo, ngingasichitha kanjani isikhathi esengeziwe nomndeni wami? … … … … ….

Njengoba imicabango yethu ivame ukuphindaphinda, kunzima ukuphula lo mjikelezo.

Ngakho-ke, uma omunye wemicabango yakho ephindaphindayo uthi, "Angilungile ," ucabanga ukuthi kuzokwenzekani? Ubuchopho bakho buzogxila ekukunikezeni ubufakazi obusekela lokho okucabangayo ngokuphindaphindiwe. Uma ucabanga ukuthi awulungile ezibalweni , uzothola ubufakazi obusekela lo mbono. Uzokhumbula konke lokho kukhungatheka owakuzwa lapho wenza imisebenzi yezibalo.

Amandla onawo ngaphakathi

Amandla onawo ngaphakathi kuwe yilawa:

Uma uguqula umcabango wokuqala bese uqala ukucabanga ukuthi unekhono kwezibalo, i-imp ehlala ekhanda lakho iyaklwebha ikhanda kancane bese ithi kuma-neurons ayo: "bafana, kufanele sithole ubufakazi" bokuthi sinekhono kwezibalo, futhi uzoqala ukukhumbula isikhathi lapho uthola khona izibalo kahle okokuqala, uzokhumbula amamaki akho okuphumelela kuleso sifundo futhi uzokhumbula ukuthi wachazela kanjani umngane wakho wedeski ukuthi ungenza kanjani umsebenzi.

Kungazelelwe, kwenzeka into emangalisayo. Imicabango emihle yandisa isisusa sakho sokugqama ezibalweni, okuzothuthukisa imizwa yakho emihle ngesifundo futhi kukunikeze ubufakazi obengeziwe bokubonisa ukuthi unekhono kangakanani ezibalweni.

Imicabango neqiniso lazo

Uzoqaphela ukuthi esibonelweni esidlule, imicabango yakho yokuzethemba ivela kokuhlangenwe nakho kwangaphambilini kanye nezinkumbulo. Kodwa-ke, ubugovu bakho buqala ukusebenza uma uvumelana naleyo mibono. Uma uzidabukela lapho uthi, "Angikwazi kahle...," ukuzihlonipha kwakho okuhluphekayo.

Uma ukuzethemba kwakho kunamathela kuyo yonke imicabango onayo—futhi isikhathi esiningi kuyanamathela— iqiniso lakho liya ngokuya lingazinzile , ngoba iqiniso lakho liba yilokho okucabangayo nsuku zonke. Uma uzihlukanisa nemicabango yakho, iqiniso lakho liyashintsha ngoba ubona isithombe esikhulu.

Yiqiniso, akulula ukuyeka yonke imicabango yakho ngaphandle kokuzijwayeza, kodwa ungaqala phansi ubone ukuthi yimiphi imicabango ekudonsela phansi . Uma unemicabango ekwenza uzizwe udabukile futhi ikwenze ucabange ukuthi awulungile ezimweni zomphakathi, qala ukufuna ubufakazi obuzofakazela ukuthi ulungile ekuxhumaneni nabanye.

Uma ungakwazi ukuthola ubufakazi nhlobo, okuyinto engenakwenzeka, khona-ke ungenza okulandelayo: yamukela ukuthi lo muzwa onawo ususiwe ohlwini lwakho lwezinto eziza kuqala bese uzihlukanisa nanoma yimiphi imicabango emibi ngale ndaba.

Ngokwamukela nokuyeka, kuba nomuzwa wokukhululeka. Manje ungakhetha ukucabanga izinto ezinhle ngabanye noma ngawe futhi uthole ubufakazi obusekela leyo micabango. Yenza lokhu nsuku zonke zokuphila kwakho, futhi imicabango yakho kanye nempilo yakho kuzoqala ukushintsha kakhulu. Uma ucabanga ukuthi kuwumsebenzi onzima, khumbula ukuthi ubulokhu ukwenza lokhu nsuku zonke zokuphila kwakho kuze kube manje, ngalesi sikhathi lapho ukhetha khona ukuthi uzocabangani.

Ucabangani ngalokhu? Ukuze ukwenze kube ngcono, kufanele ugweme ukubhekisela onyakeni othize ukuze wenze okuqukethwe kube okuhlala njalo ngangokunokwenzeka. Futhi, ngizokunikeza uhlu lwamafayela amaningana e-JSON avela kumawebhusayithi abancintisana nawo abekwe kahle kakhulu ku-Google ngegama elithi "indlela yokushintsha imicabango yakho ukuze uzizwe kahle" kanye nokuqukethwe kwawo:

Imicabango engemihle yiyona ebangela ukukhathazeka , vele, kanye nokungalingani ngokomzimba nangokomzwelo, yingakho kubalulekile ukufunda ukucabanga ngendlela eyakhayo futhi engokoqobo ukuze sizikhulule ekukhathazekeni futhi sixhumane nenjabulo.

Izidingo ezidingekayo.

Yekani ukukholelwa ukuthi niyimicabango yenu.

Into yokuqala okudingeka uyenze ukuqonda ukuthi awuyona imicabango yakho. Ngiyaqiniseka ukuthi awukaze ume uzibuze ukuthi ucabangani , ucabange ukuthi ungase ube nephutha. Sizihlanganisa kakhulu nezingqondo zethu kangangokuthi sithatha kalula ukuthi lokho esikucabangayo kuyiqiniso, ngoba nje sikucabanga.

Izindaba ezinhle ukuthi ungaphezu kakhulu kwemicabango yakho; uyisidalwa esiyinkimbinkimbi kakhulu nesimangalisayo kunalokho okucabangayo ngawe, noma lokho okucabangayo ngokujwayelekile.

Ngakho-ke, okokuqala, zibone ukuthi ungubani ngempela: ingqikithi ekuqondeni eyaziyo.

Qonda ukuthi ingqondo yakho isebenza kanjani

Ingqondo yakho iyamangalisa ; iklanyelwe ukunikeza isimo, isimo, nombala ezweni olibonayo. Kodwa-ke, le ngqondo ngezinye izikhathi ingaba nephutha. Uma ubambe inkolelo, ingqondo yakho, ngokubona kwayo nokunaka kwayo, yenza konke okusemandleni ukufakazela ukuthi inkolelo yakho iyiqiniso.

Kukhona into ebizwa ngokuthi ukunaka, inkumbulo, kanye nobandlululo lokuqonda , futhi lokhu bandlululo kubangela ingqondo yakho ukuthi ihlunge ulwazi olungakulungele ukulondoloza izinkolelo zakho, futhi ikhulise noma ikhulise ulwazi oluwusizo.

Isibonelo, uma ukholelwa ukuthi injabulo ayikho, ubuchopho bakho buzobona abantu abadabukile kuphela uma uphuma , ngeke bukhumbule izikhathi ezijabulisayo oye waba nazo, futhi noma ngabe ujabule umzuzu owodwa emini, ngeke buqaphele.

Ngakho-ke, udinga ukuqonda ukuthi ingqondo yakho, kanye nobuchopho bakho, kungenza amaphutha endleleni echaza ngayo iqiniso. Ngoba isikhathi esiningi uchaza iqiniso elikuzungezile.

Kunezindlela eziningana zokususa imicabango emibi nokuyeka ukuyikholelwa; ngizochaza ezimbalwa:

1. Thola ubufakazi.

Thola amaqiniso omhlaba wangempela asekela noma afakazela ukuthi umcabango ongemuhle uyiqiniso. Ngemva kwalokho, bhala phansi umcabango ophambene futhi uthole okungenani amaqiniso amathathu asekela lo mcabango omusha.

Isibonelo:

Ukucabanga okungalungile: injabulo ayikho.

Amaqiniso asekela lokhu: Ngibona abantu abadabukileyo eduze kwami.

Ukucabanga okuhle: injabulo ikhona

Amaqiniso asekela lokhu: indoda yasesitolo esiseduze nayo ihlale ijabule.

Ngakho, njengoba ubona, noma yimiphi imicabango ingaba yiqiniso; okubalulekile lapha, yini okhetha ukuyikholelwa?

Qondisa ukucabanga kwakho kwe-absolutist futhi ufinyelele esiphethweni esisha.

2. Bhala phansi yonke imicabango yakho.

Kunzima kakhulu ukusebenza nemicabango emibi engqondweni yakho ngoba ihamba ngokushesha kunejubane lokukhanya, ixhumene, futhi uma uzama ukusebenza kwenye, ugcina ucabanga ukuthi uzodlani kamuva. Yingakho udinga ukuyikhipha ekhanda lakho uyibhale phansi ephepheni . Ngincoma ukuthi ubhale okungenani kanye ngesonto ukuze yonke leyo micabango esekhanda lakho ihlale ekhasini.

3. Thola ukuhlanekezela ekucabangeni kwakho.

Kunezindlela ezithile ingqondo ezisebenzisayo ukuhlanekezela ulwazi elutholayo ngaphakathi nangaphandle, ukuze kuhlolwe izinkolelo zakho. Nansi:

Isiyonke: konke, akukho lutho, akekho, wonke umuntu, njalo, akakaze, omhlophe, omnyama…

Ukuhlanganisa izinto: kusukela eqinisweni elihlukile, hlanganisa konke okungokoqobo.

Ukuphetha ngokungahleliwe: Ukufinyelela iziphetho ngoba nje ukholelwa ukuthi ziyiqiniso.

Ukubikezela inhlanhla: ukuqiniseka ngokuthi kuzokwenzekani ngokulandelayo.

Ukufunda ingqondo: ukuqiniseka ngalokho abanye abakucabangayo ngawe.

Ukukuthatha mathupha: ukukholelwa ukuthi izenzo zabanye abantu zizungeze wena.

Ukuzisola noma ukuzisola: Okuphambene nokwamukela umthwalo wemfanelo.

Ukukhulisa, ukunciphisa: Ukuhlukanisa amaqiniso ngokoqobo lwawo lwangempela.

Ukucabanga ngokomzwelo: Ngokusekelwe kokuthile okuzwayo, uphetha ngokuthi yilokhu okungokoqobo.

Kufanele: Cabanga ngokuthi kumele, kufanele, akufanele.

Amathegi: Ukuthatha isici somuntu ngokusekelwe ezenzweni zakhe.

Lahla okuhle: Gxila kuphela kulokho okungahambi kahle.

Ngakho-ke ngemva kokubhala phansi imicabango yakho, thola ukuthi kukhona yini ukuhlanekezelwa; lokhu kukodwa kuzokusiza ukuxazulula amanga asengqondweni yakho bese uqala ukucabanga ngendlela eyakhayo.

4. Beka imicabango yakho endaweni efanele.

Uma imicabango yakho iqine kakhulu, iqine ngokuphelele, noma iqine kakhulu, kulapho kungenzeka khona ukuthi ube nephutha. Ngakho-ke, noma nini lapho uzithola ugcizelela umcabango ngoba nje uwuzwa, noma ngoba yilokho owafundiswa kona, qalisa ukubuza imibuzo yakho bese uzibuza futhi, ngengqondo yakho enengqondo, ukuthi lowo mcabango uyiqiniso kangakanani nokuthi ungawubeka kanjani endaweni efanele.

5. Hlehlisa inqubo yokudala

Inqubo evamile yokudala yile: umcabango – izwi – isenzo.

Okusho ukuthi, ngiqale ngicabange ukuthi "Ngizizwa ngibuhlungu kakhulu", bese ngithi "angiphumi namuhla ngoba ngizizwa kabi", bese ngenza.

Ukuguqula le nqubo kusho ukucabanga ngezenzo eziphambene nalowo mcabango . Ukube ubuzizwa kahle, ubungenzani? Bese, uziphoqa ukuthi uphume, uthi, "Namuhla ngizizwa kahle," bese uphinda futhi uphinda kuze kube yilapho umcabango wakho usuvele uvele futhi ungakukholwa ngempela.

Lokhu kuhle kakhulu ekupholiseni ekukhathazekeni: zinikezele ekwenzeni okuphambene nalokho ingqondo yakho ekutshele ukuthi ukwenze. Uma siqiniseka ukuthi ingqondo yethu ayilungile futhi iyimbangela yokungakhululeki kwethu, siyayeka ukuyilalela bese sithatha isinyathelo.

6. Yiba usosayensi wefilosofi.

Zihlole, zihlole , sebenzisa ingqondo yakho kanye nekhono lakho lokucabanga bese uthola ubufakazi bokuqinisekisa ukuthi ukucabanga kwakho kuyiqiniso noma cha.

7. Ziphendule sengathi uzithanda wena.

Kuyo yonke imicabango ekuhluphayo, phendula njengokungathi ungumuntu okuthanda kakhulu emhlabeni. Zibandakanye ngozwela , ubonise izinzuzo nezingozi futhi uzikhumbuze iqiniso.

8. Nikeza izwi emicabangweni yakho.

Lona umsebenzi ojabulisayo ngempela. Hlala ekugcineni kwesofa lakho bese ugxila emicabangweni yakho emibi . Cabanga ukuthi okuphambene nawe kunemicabango yakho emihle. Bese uzama ukukholisa imicabango yakho emihle ukuthi uqinisile, uze uphelelwe yizimpikiswano.

Okulandelayo, uya endaweni yokucabanga okuhle, manje, uzoqinisekisa ukuthi wena uqobo lwakho olubi uqamba amanga futhi ukhuluma iqiniso.

Yenza lokhu kaningi ngangokunokwenzeka , ushintsha izindima kuze kube yilapho ziphelelwa yizimpikiswano.

Ekugcineni, uhlala phakathi, ubhekene nemicabango emibili, bese uyitshela, kusukela phakathi kwakho, kusukela kuwe uqobo, isiphetho ofuna ngempela ukusifinyelela.

9. Nquma ukuthi yini ofuna ukuyicabanga.

Angazi ukuthi kungani sicabanga ukuthi silahliwe yimicabango yethu, njengokungathi asinayo inkululeko yokuzikhethela. Bhala phansi zonke izinkolelo zakho ngawe kanye nomhlaba , bese unquma ukuthi yiziphi ezinhle kuwe.

10. Yenza kusebenze iziqinisekiso ezinhle.

Iziqinisekiso ezinhle yizinkulumo ozishoyo ngokuzwakalayo, ezigcwele imizwa nemizwa. Zenze ngenkathi uphumule futhi ugxile ekuphefumuleni kwakho.

Ngenxa yalokho, ngincoma iziqinisekiso ezinhle zikaLouise Hay.

11. Qaphela ingqondo yakho.

Empeleni, engikushoyo ngaleli phuzu ukuzindla. Ukuzindla ngokubheka ingqondo yakho kuzokuvumela ukuthi uqonde ukuthi kusebenza kanjani . Yenza lokhu imizuzu emi-5 ngosuku.

Ingabe ingqondo yakho iyagijima? Awuphukile: uklanyelwe ukusinda. Ubuchopho bomuntu abufuni iqiniso: bufuna ukunciphisa ukungaqiniseki. Yingakho buchaza, bubikezela, futhi buqisa. Lokho kuhlela okwake kwakuvikela yilokho okungaba ugibe uma kuqaliswa ngaphandle kwesizathu.

Kuthiwani uma inkinga ingeyona into eyenzekayo, kodwa indlela ingqondo yakho eyichaza ngayo? Ukucabanga ngokujikeleza, ukucabanga okubi kakhulu, noma ukuzizwa sengathi konke kuya kuba nzima akuyona into ebuthakathaka. Kuwuphawu lwengqondo ekhathele ekhohliwe ukuthi ungaphumula kanjani. Futhi cha, akukhona ukuziphoqa ukuthi "ucabange ngendlela eyakhayo."

Ukushintsha imicabango engemihle akukhona ukuphika lokho ozizwayo, kodwa kumayelana nokufunda ukuqonda ukuthi ingqondo yakho isebenza kanjani, ukuthi lezo zinkimbinkimbi zokukhathazeka ziqala kanjani, nokuthi ungaziguqula kanjani ukuze ziphinde zicace.

Kulesi sihloko uzothola:

• Kungani ingqondo yakho ihlala kokubi kakhulu?
• Yimaphi amaphethini okucabanga akugcina ekuzoleni?
• Amasu angokwengqondo ukucabanga ngokulinganisela ngaphandle kokunqamula iqiniso.

Ngoba kwesinye isikhathi akukhona ukushintsha lokho obhekana nakho, kodwa ukufundisa ingqondo yakho ukuthi iyeke ukulwa nalokho engakwazi ukuyilawula.

Kungani ingqondo yakho ihlala ikhetha isimo esibi kakhulu?

Ingqondo yomuntu ayiklanyelwe ukuzola, kodwa ukusinda. Yingakho uma into ikukhathaza, ubuchopho bakho busebenzisa i-radar yabo yengozi ngisho noma kungekho usongo lwangempela. Futhi abuzami ukukubangela ukuhlupheka, buzama ukukugcina uphephile. Kodwa kulowo mzamo, bugcina bukubambe emicabangweni emibi.

Ukuhlanekezelwa kwengqondo: isihlungi sengqondo esihlanekezela iqiniso.

Ubuchopho bakho buchaza umhlaba ngezihlungi zengqondo. Lokhu kuhlanekezela kuyizinqamuleli ezikusiza ukuthi usabele ngokushesha, kodwa kungenza izingozi zibe zimbi kakhulu noma kukwenze ukholelwe izinto ezingelona iqiniso. Ezinye ezivamile yilezi:

• Inhlekelele: ukukholelwa ukuthi okubi kuzokwenzeka, ngisho ngaphandle kobufakazi. ("Uma nginephutha ngalokhu, ngizolahlekelwa umsebenzi wami.")
• Ukucabanga kwe-Polarized: Ukubona izinto ngokwedlulele. ("Kuphakathi kokuthi ngikwenza ngokuphelele noma ngiyisehluleki").
• I-Overgeneralization: ukudweba iziphetho ezivela emcimbini owodwa. ("Kwahamba kabi kanye, kuzohlala kungalungile.")
• Ukufunda ingqondo: cabanga lokho abanye abakucabangayo. ("Cishe bacabanga ukuthi angazi.")
• Ukucabanga ngokomzwelo: Ukuthatha imizwa njengobufakazi. ("Uma ngizizwa nginecala, kusho ukuthi ngenze okuthile okungalungile").

Ukuzivocavoca okusheshayo: Nikeza ukuhlanekezela kwakho igama.

Uma kuvela umcabango ongemuhle, ungawucindezeli. Yibhale ngokuthi : "Ngiyadala inhlekelele," "Ngiyadala izinto eziningi," njll.

Isibonelo: Usuzokwethula iphrojekthi futhi uyacabanga, "Nakanjani bazobona ukuthi angilungile." Phinda ukhulume: "Ngifunda izingqondo zabo. Anginabufakazi."

Lolo shintsho oluncane luvuselela i-prefrontal cortex (isizathu) futhi lunciphise i- amygdala (ukwesaba).

Inselele akukhona ukuziqeda, kodwa ukuzibona ngaphambi kokuba zilawule.

Umbuzo nezimpendulo.

Kungani ukuqamba umcabango kuwenza buthaka? Ngoba ngokukulebula, wenza kusebenze ukucabanga okunengqondo futhi wehlise ukusabela kwemizwa.

Ungakuyeka kanjani ukucabanga ngaphambi kokuthi kukudonsele phansi.

Imicabango ayinyamalali, iyaphazanyiswa. Awukwazi ukuyivimba ukuthi ivele , kodwa unganquma ukuthi uyinika isikhathi esingakanani amandla.

Umbuzo weSocrates.

Buza ukucabanga kwakho ngemibuzo ekubuyisela emuva ebufakazini:

Buza ubufakazi.
Nginabuphi ubufakazi? Ingabe zingamaqiniso noma izincazelo?

Shintsha umbono wakho. Ingabe ikhona enye incazelo? Ingabe ngiyawacabangela wonke amathuba?

Sebenzisa uzwela olunengqondo. Ungathini kumngane ocabanga kanje?

Xhumana nesikhathi samanje. Ingabe inkinga yangempela noma ukwesaba okulindelekile? Ingabe kuzobalulekile ezinsukwini ezi-5, ezinyangeni ezi-5, noma eminyakeni emi-5?

Ilogi yomcabango: ijenali yakho enengqondo ngezinyathelo ezi-3.

Ingqondo yakho idinga ubufakazi , hhayi nje imisho emihle. Bhala phansi isimo, imicabango ezenzakalelayo, ubufakazi bangempela, kanye nemibono emisha.

• Isimo: "Abakayiphenduli i-imeyili yami."
• Umcabango ozenzakalelayo: "Kumelwe ukuba ngenze okuthile okungalungile."
• Ubufakazi bangempela: ngezinye izikhathi ziye zabambezeleka; akekho owasho into embi.
• Umbono omusha: "Kungenzeka ukuthi bamatasa."

Umbuzo nezimpendulo.

Kungani ukuyibhala phansi kuyenza ibe namandla? Ngoba uyiguqula ibe ulimi futhi wenze ingxenye yobuchopho isebenze.

Qeqesha "imodi enengqondo" yakho: ingqondo nayo idinga ukuzivocavoca.

Ukuzola kuyinto ongayifunda. Uma uzijwayeza kakhudlwana ukuma nokubuka, amandla emicabango emibi ayoncipha.

Indlela ye-2-yesibili kanye nomthetho we-5-4-3-2-1.

Amathuluzi amafushane okuphazamisa ukungenzi lutho kwengqondo futhi uzibambele mathupha okwamanje.

Icebo: “Imizuzwana emi-2”.

• Ithola ukucabanga okungalungile.
• Yima imizuzwana emi-2-3 bese uthi “yima”.
• Lebula imizwa.
• Umbuzo: "Iqiniso noma incazelo?"
• Nquma ngesenzo esilandelayo.

Isibonelo: “Bazongihlulela.” Misa isikhashana; bhala “ukukhathazeka”; buza ubufakazi; phefumula; phendula ngamaqiniso.

5-4-3-2-1 Umthetho (i-sensory anchoring).

• Izinto ezi-5 ozibonayo.
• 4 ukuthi ungakwazi ukudlala.
• 3 ukuthi uyalalela.
• 2 ukuthi uyanuka.
• 1 oyinambithayo.

Kungani isebenza. Ihambisa ukunaka emzimbeni futhi yehlisa ukusebenza kwesistimu yokucindezeleka.

Umqondo wemizwa uma uqhathaniswa nengqondo ehluzekile: indawo emaphakathi ekhululayo.

Umgomo ukuhlanganisa. Lokho kuhlanganisa kuyiNgqondo Ehlakaniphile.

• Umqondo wemizwa: isabela ngokushesha, iphetha ngaphandle kwedatha.
• Umqondo ophusile: uhlola ubufakazi.
• Ingqondo ehlakaniphile: Lalela kokubili bese ukhetha ngokulinganisela.

Ukuzivocavoca: amakholomu amabili "engikuzwayo / engikucabangayo", buza ukuthi yini oyidingayo (induduzo, ulwazi noma isenzo) bese ukhetha isenzo esithile.

Umbuzo nempendulo. Iyini iNgqondo Ehlakaniphile? Ibhalansi ekuvumela ukuthi wenze izinqumo ngaphandle kokucindezela lokho okuzwayo.

Ikusasa lakho alinqunywa umcabango omubi ozenzakalelayo.

Yonke imicabango ishiya umkhondo. I-neuroplasticity ikuvumela ukuthi udale izindlela ezintsha uma ukhetha ukucabanga ngendlela ehlukile.

Amaphutha okwenza kabusha: kusuka kudrama kuya kudatha.

Amaphutha ulwazi. Faka esikhundleni esithi “Ngehlulekile” ngokuthi “Ngifunde ukuthi yini engasebenzi.”

Umthetho we-5-5-5: i-antidote yokucabanga ngokweqile.

Zibuze ukuthi kuzobalulekile yini ezinsukwini ezi-5, ezinyangeni ezi-5, noma eminyakeni emi-5. Buyisela umbono.

Ungalucela nini usizo (futhi kungani ukwenza kanjalo kungakwenzi ube buthakathaka).

Uma imijikelezo ingazinzile, into enesibindi okufanele uyenze ukucela usizo. I-CBT ihlela kabusha amaphethini lapha namanje.

Ukwelashwa kokuziphatha kwengqondo: indlela yokuhlela kabusha ingqondo yakho nesayensi.

Ubuchopho bakho abuphukile: kumane nje kuyizindlela ezifundwayo ezingasakusizi. I-CBT inciphisa imicabango emibi kanye nezimpawu zokukhathazeka nokucindezeleka.

• Ukubona imicabango ezenzakalelayo.
• Izimpendulo ezinengqondo ezengeziwe ekucindezelekeni.
• Umuzwa omkhulu wokulawula.

Ayisusi imizwa yakho, ikufundisa ukucabanga ngayo kangcono.

Imingcele, ukwesekwa kochwepheshe, nesibindi somzwelo.

Ukucela usizo kuwukwethembeka kuwe. Ingqondo yakho nayo idinga isiqondiso lapho ibuhlungu.

Umbuzo nempendulo. Kufanele uye nini ekwelashweni? Uma kuthinta ukulala, ukugxilisa ingqondo, noma ubudlelwano.

Isiphetho

Akukhona ukucabanga okuhle ngaso sonke isikhathi, kodwa ukucabanga ngenhloso. Mayelana nokukhetha umcabango wakho olandelayo ngokucaca nangozwelo.

Ukushintsha ingqondo yakho kusho ukukhululeka ukungakholwa yiyo yonke imicabango, ukuyeka umuzwa wecala, nokwenza isikhala sokuthula. Njalo lapho uphumule ngokuqonda ubhala kabusha indaba yakho yengqondo.

Yile ndlela ushintsho oluqala ngayo: hhayi lapho ukwesaba kunyamalala, kodwa lapho uyeka ukuzivumela ukuthi udonswe yiko.

Yilapho inkululeko yakho iqala khona.

Imibuzo evame ukubuzwa mayelana nokuthi ungayishintsha kanjani imicabango yakho engemihle.

1. Kungenzeka yini ukuyeka ngokuphelele ukuba nemicabango engalungile?

Cha. Imicabango engemihle iyingxenye yemvelo yokusebenza kobuchopho.
Umgomo awukona ukuwaqeda, kodwa ungabakholwa ngokuzenzekelayo.

2. Kungani ngiba nemicabango emibi kakhulu ebusuku?

Ngoba ukuthula kwangaphandle kwandisa umsindo wangaphakathi , futhi ubuchopho bufuna ukubikezela izinkinga.

3. Ingabe ukucabanga okuhle kuyasiza ngempela ukushintsha indlela ocabanga ngayo?

Akunjalo ngaso sonke isikhathi. Okusebenzayo ukuphinda ubeke ubufakazi kanye nokuzola, hhayi ukuphika lokho okuzwayo.

4. Kuthatha isikhathi esingakanani ukushintsha indlela yokucabanga?

Asikho isikhathi esiqondile; ukuphinda iphethini enempilo amasonto kuqinisa izindlela ezintsha.

5. Kungani ingqondo yami ihlala icabanga ngesimo esibi kakhulu?

Ngoba ubuchopho bakho bufuna ukuphepha . Buklanyelwe ukubikezela ingozi.

6. Nini isikhathi sokuya ekwelapheni?

Uma ubuthongo, ukugxila, noma ubudlelwano buthinteka, i-CBT ikusiza ukuthi uphinde uthole ukulawula.

7. Ngingakwazi yini ukufunda ukulawula ingqondo yami ngaphandle kokuhlukana nemizwa yami?

Yebo. Yilowo umgomo weNgqondo Ehlakaniphile : ukuhlanganisa ukucabanga kanye nemizwa.

Ngifuna ukushintsha imicabango yami engemihle.Ngikwenza kanjani?Isazi sokusebenza kwengqondo uDavid D. Burns usinikeza emsebenzini wakhe "Imanuwali Yokuzivocavoca ukuze Uzizwe Ulungile", Uchungechunge lwamathuluzi ngaphakathi kohlaka lokwelashwa kwengqondo-yokuziphatha ukuze kulungiswe imicabango engemihle, ukuyishintsha, futhi sithole umbono ongokoqobo ngokwengeziwe ngesipiliyoni sethu. Ukusebenza ekuguquleni imicabango engalungile kuwumsebenzi ongasilethela izinzuzo ezinkulu ezingokomzwelo. Uma sikhulisa ukuqaphela kwethu lokho esizitshela kona, inkhulumomphendvulwano yethu yangaphakathi, kanye nomthelela enawo ezenzweni zethu, sizophinde sikhulise amandla ethu okuphatha izimpilo zethu zansuku zonke. Ngezansi uzothola uhlu lweziphakamiso ezingakusiza ukufeza lo mgomo. Ukulungisa imicabango: Imihlahlandlela

1. Khomba ukuhlanekezela: Bhala phansi imicabango yakho engemihle ukuze uhlole futhi uhlaziye ukuthi kukhona yini ukuhlanekezela enqubweni yakho yokucabanga. Lokhu kuzokusiza ukuthi ucabange ngenkinga ngendlela eyakhayo nengokoqobo.

2. Hlola amaqiniso: Kunokuba ucabange ukuthi imicabango yakho emibi iyiqiniso, hlola amaqiniso. Qhathanisa lokho ozitshela kona nobufakazi. Isibonelo, uma ucabanga ukuthi, "Ngingedwa," yenza uhlu lwabo bonke abantu ohlanganyela nabo, labo oxhumana nabo kakhulu noma kancane.

3. Indlela yezinga elikabili: Esikhundleni sokuzigxeka ngokungaguquki, khuluma nawe ngokucabangela okufanayo obungakusebenzisa kumngane omuhle, othandekayo osesimweni esifanayo nesakho.

4. Indlela yokuhlola: Zama lokhu kuhlola ukuze uqinisekise ukufaneleka kokucabanga kwakho okungekuhle. Uma, ngesikhathi sokuhlasela kokukhathazeka, isibonelo, usizi luholela ekubeni ucabange ukuthi uzobulawa isifo senhliziyo, ungenza ukuzivocavoca okuthile noma wehle futhi wehle izitezi ezimbalwa. Lokhu kuzobonisa ukuthi inhliziyo yakho iphilile futhi inamandla.

5. Cabanga ngezithunzi ezimpunga: Esikhundleni sokucabanga ngezinkinga zakho njengento yonke noma lutho, linganisela isimo ngesilinganiso sika-0 kuye ku-100. Uma izinto zingahambi ngendlela obungathanda ngayo, ungahlala ubheka okuhlangenwe nakho kwakho njengempumelelo eyingxenye esikhundleni sokwehluleka ngokuphelele. Cabanga ngalokho lesi simo esingakufundisa kona.

6. Indlela yokuhlola: Buza abantu abaseduze kwakho ukuthi imicabango yakho nesimo sakho sengqondo siyiqiniso yini. Isibonelo, uma ukholelwa ukuthi ukuzizwa ukhathazekile ezimeni zokuhlola (njengokukhuluma esidlangalaleni noma ukuxoxisana nomsebenzi) akuvamile futhi kuyihlazo, buza abangani abambalwa ukuthi bake bazizwa benovalo yini kulezi zimo.

7. Chaza imigomo: Uma uzilebula futhi uzichaza ngamagama anjengokuthi "ophansi," "isiphukuphuku," noma "isiphukuphuku," zibuze: Sichazwa kanjani isiwula? Kusho ukuthini kimina ukuba yisilima? Uzozizwa ungcono uma uqaphela ukuthi awulingani naleyo lebula.

8. Indlela ye-semantic: Vele usebenzise ulimi oluthinta kancane imizwa. Esikhundleni sokuthi uzitshele ukuthi, "Bekungamele ngenze leli phutha," ungathi, "Izinto beziyoba ngcono ukube angizange ngilenze lelo phutha."

9. Ukubuyisela: Esikhundleni sokungabaza ukubaluleka kwakho noma ukuzibeka icala ngokuphelele ngenkinga ethile, cabangela izici ezihlukahlukene okungenzeka ziye zaba nomthelela esimweni esithile. Ukugxilisa ukunaka kwakho ekuxazululeni inkinga, kunokuba uchithe amandla akho uzizwa unamahloni noma unecala, kuyoba yinzuzo enkulu kakhulu.

10. Ukuhlaziywa kwezindleko zenzuzo: Yenza uhlu, ibhalansi, izinzuzo nezingozi zomuzwa, umcabango ongemuhle, noma indlela yokuziphatha.

Ungasebenzisa futhi lo msebenzi ukuze uhlole ukuthi yiziphi izinzuzo ozizuzayo nokuthi yini ekulimazayo mayelana nenkolelo ethile ofuna ukuyishintsha, njengokuthi "Ngidinga ukugunyazwa abanye."

Uma usunalo lonke ulwazi, yikale. Qaphela futhi uhlaziye ukuthi iyiphi ingxenye ekuzuzisa kakhulu: ukugcina lokho kuziphatha, umcabango, noma umuzwa, noma ukwenza izinguquko.

Qhubeka usebenze

Uma ufuna ukujula kancane ekusebenzeni ekuguquleni imicabango yakho, ungathola ulwazi olwengeziwe esihlokweni sokuhlanekezelwa kwengqondo. Ungathola futhi amasu okumisa imicabango yethu engemihle futhi unqamule umjikelezo wokukhathazeka esibanjwa kuwo ngezinye izikhathi.

Nakuba zikwenza uzizwe kabi futhi zithinta imizwa yakho, ukuba nemicabango emibi kuvamile. Inkinga ivela lapho zikhulisa ukukhathazeka futhi ungakwazi ukuzisusa. Ekupheleni kwalesi sihloko, uzokwazi ukuthi ungakwenza kanjani lokho.

Ukukhathazeka nemicabango emibi kuvame ukuhambisana.

Kulinganiselwa ukuthi sinemicabango ephakathi kuka-55.000 no-70.000 ngosuku. Futhi le micabango ikhipha izinto ezingabangela injabulo noma ubuhlungu.

Umuntu onemicabango emibi ephindaphindayo ukhipha uchungechunge lwezinto ezimenza azizwe kabi njalo. Yingakho imicabango emibi nokukhathazeka kuvame ukuhambisana.

Indlela yokulawula imicabango yengqondo?

Kubalulekile ukuqonda ukuthi imicabango ayilutho ngaphandle komsebenzi wengqondo, nokuthi uma ufunda ukuziqhelelanisa nokuzicabanga ngokuthula, uzokwazi ukuphila naleso ngxenye yakho manje ekubangela ukungakhululeki.

Asinawo umthwalo wemfanelo ngokubonakala kwemicabango, kodwa sinomthwalo wemfanelo ngokunaka esikunikeza yona.

I-psychology yezempilo inezindlela zokushintsha incazelo , okuqukethwe, kanye nencazelo yemicabango.

Okulandelayo, ngizokutshela izinyathelo ezithile.

4. Shintsha ulimi lwakho lomzimba

Ulimi lomzimba luthinta indlela esixhumana ngayo nabanye. Ukuma okuvalekile kunganciphisa ukuzethemba kwakho futhi kwandise ukukhathazeka.

Okufanele ukwenze? Hlala uqonde, hlala uphakamise ikhanda lakho, futhi umomotheke kakhulu . Gwema ukugoqa izingalo zakho.

5. Khuluma ngesihloko

Ukukhulumisana ngokukhululekile ngalokho okwenzekayo kuwe kuyasebenza ekuqedeni imicabango emibi nokukhathazeka.

Ungakhuluma nomngane, ilungu lomndeni, noma uchwepheshe wezokwelapha ongakunikeza amathuluzi awusizo.

Ingabe lawa mathiphu abe usizo? Ingabe unayo imibuzo? Shiya amazwana.

Okuqukethwe okubuyekeziwengomnyango wezobuchwepheshe we-Laboratorios Niam. Lesi sihloko senzelwe izinjongo zokwaziswa kuphela futhi asithathi indawo yokubonisana nodokotela noma uchwepheshe. Mayelana nombhali Izihloko I-Niam Laboratories Siyilabhorethri eyasungulwa ngo-2014 ngenhloso yokufaka isandla enhlalakahleni yabantu ngokusebenzisa Imikhiqizo yemvelo engu-100%. Ikhwalithi ephezulu futhi ivunyelwe izinkulungwane zamakhasimende. Ithimba lethu lochwepheshe abaqeqeshwe kakhulu linokuhlangenwe nakho okubanzi ekudaleni nasekusabalaliseni imikhiqizo ethuthukisa ngokwemvelo impilo yansuku zonke yezinkulungwane zabantu.

Impilo yengqondo iyingxenye eyisisekelo yenhlalakahle yethu. Imicabango yethu kanye nokuziphatha kwethu kuthinta izinqumo zethu kanye nekhwalithi yempilo.

Inhloso yalesi sihloko ukunikeza amathuluzi okushintsha imicabango nokuziphatha . Uzobona ukuthi ungazibona kanjani, amasu asebenzayo, nokuthi ungalufuna nini usizo lokwelapha.

Ukuqonda Ukuziphatha Nemicabango

Imicabango yimibono nezinkolelo (ngokuqonda noma ngokungazi) ezithonya imizwa nezenzo. Ukuziphatha yizenzo esizenzayo ngenxa yaleyo micabango nezinkolelo .

Lo mjikelezo wesenzo sokucabanga, imizwa, ungaqhubeka ngokwawo . Ukuqaphela kuyisinyathelo sokuqala.

Ukuhlonza Imicabango Nemikhuba Emibi

Ukuzihlola ngokubhala phansi kanye nokuqaphela kusiza ekuboneni amaphethini. Izibonelo: imizwa yokungafaneleki, ukuzindela , ukugwema umphakathi, ukufuna ukuphelela.

Amasu Okushintsha Imicabango Nokuziphatha

Ukwelashwa Kokuziphatha Nokuqonda Kubona futhi Kuphonsele Inselelo Imicabango Ephambene Futhi Kukhuthaze Imigomo Emincane Engafinyeleleka.

Ukuqaphela kukuvumela ukuthi uqaphele imicabango ngaphandle kokwahlulela, kunciphisa impendulo yokulwa/yokubaleka.

1. Ilogi yemicabango: Yibhale phansi bese uyibhala kabusha ngenguqulo engokoqobo.
2. Inselele yokucabanga: Bheka ubufakazi obusekelayo nobuphikisayo.
3. Imigomo: Chaza imigomo ethile yokushintsha ukuziphatha.
4. Ukuzivocavoca: Umsebenzi womzimba uphakamisa isimo sengqondo.
5. Ukubonga: izinto ezintathu ongazibonga ngazo zonke izinsuku.

Uhambo lungadinga ukwelashwa . Uchwepheshe unikeza isiqondiso namathuluzi.

Ukwelapha kunikeza indawo ephephile yokuhlola, ukuthuthukisa ukuzazi , ukuthuthukisa amakhono okubhekana nezimo, nokuthola ukwesekwa ngokomzwelo.

I-Espai Cognoos inikeza izinsizakalo ezifana nokwelashwa kwengqondo okuhlanganisiwe, amaqembu okusekelana , kanye nokuqeqeshwa komuntu siqu.

Ukusekela Ushintsho

Inselele iwukuqhubeka nayo: imigomo engokoqobo, inqubo evamile , ukulandelela inqubekela phambili, ukugubha impumelelo, kanye nokusekela okuqhubekayo.

Ukuzihlola njalo kukusiza ukuthi ulungise amaphethini futhi ulondoloze inhlalakahle.

Uma udinga ukwesekwa, xhumana nochwepheshe kwa -Espai Cognoos . Ngamasu nesiqondiso esifanele, ushintsho luhlala isikhathi eside.