Umxholo
- 1. Zifundise kuqala
- 2. Chithani ixesha kunye kangangoko kunokwenzeka
- 3. Gcina unxibelelwano oluqinisekileyo
- 4. Ziqhelanise rhoqo nokuzikhathalela
- 5. Kuphephe ukutyholana
- 6. Kuphephe ukusela utywala okanye ukusebenzisa iziyobisi
- 7. Nika ingqwalaselo efanelekileyo kubantwana bakho
Ukuhlala neqabane eligula ngengqondo emtshatweni kunzima kakhulu. Ingcali yezengqondo eyaziwayo kunye nombhali we-Parent Parent: Radical Optimism in Raising Teens and Tweens, John Duffy, Ph.D. wongeze -
Uxinzelelo luxhaphake kakhulu lube kwimeko yeengxaki, apho ukulawula isigulo kuye kuthi, kuzo zonke iinjongo neenjongo, kube kuphela kobudlelwane. ”
Omnye ugqirha wengqondo odumileyo waseChicago kunye nomqeqeshi wobudlelwane uJeffrey Sumber, MA, LCPC, naye unike igalelo lakhe kwizigulo zengqondo kunye nobudlelwane- "Ukugula ngengqondo kunendlela yokufuna ukuqondisa ukuhamba kobudlelwane, endaweni yamaqabane ngamanye."
Kodwa ukwathe- “Akuyonyani ukuba ukugula ngengqondo kungabutshabalalisa ubudlelwane. Abantu bachitha ubudlelwane. ”
Ngokwesiqhelo, abantu bayathanda ukuthetha ngendlela isifo sabo sengqondo esichaphazela ngayo usapho lwabo, ngakumbi abazali babo okanye umntwana. Kodwa lo ngumcimbi onzima ngakumbi. Ukugula ngengqondo kunokuba nefuthe elibi kubomi bomtshato bomntu kwaye yenze ukuba ifikelele kwinqanaba lobunzima.
Abantu abajamelene nokugula ngengqondo banokuba nefuthe elibi kwimpilo yabo yengqondo, kwaye kungenjalo.
Ngelixa befumana le mingeni, abantu banokuthatha ukungxama kokholo kwaye bafunde ukugcina ulwalamano olusempilweni ngelixa ujongana neqabane eligula ngengqondo.
Iindlela zokugcina umtshato ophilileyo ngelixa ujongene neqabane eligula ngengqondo
1. Zifundise kuqala
Ukuza kuthi ga ngoku, abantu abaninzi abanalwazi malunga nezinto ezisisiseko sokugula ngengqondo, okanye bakholelwa kulwazi olungachanekanga.
Ngaphambi kokuba ufunde indlela yokujongana nokugula ngengqondo kwiqabane, inyathelo lokuqala kukufumana ingcali ekumgangatho ophezulu kwezengqondo kunye nezonyango. Emva kokhangelo olunxulumene nomxholo kunye nolwazi kwi-Intanethi malunga nokuchongwa okuthile.
Khetha kwiiwebhusayithi ezisemthethweni ezinegama elihle kunye nengcebiso ngugqirha wezifo zengqondo.
Kunzima kakhulu ukuqaphela iimpawu zokugula ngengqondo kumntu oqhelekileyo. Kulula ukuthatha iqabane lakho njengomntu onqenayo, okruqulayo, ophazamisayo nongenangqondo.
Ezinye zezi "mpazamo zomlinganiswa" ziimpawu. Kodwa ukuchonga ezo mpawu, kufuneka wazi iziseko zesifo sengqondo.
Olona nyango lusebenzayo luya kubandakanya unyango kunye namayeza. Unokuqhagamshelana nengcali yezempilo yengqondo ukuze uzifundise. Kuya kufuneka ube yinxalenye ebalulekileyo yesicwangciso sonyango seqabane lakho.
Ungandwendwela ii-ion ezinje ngeNational Alliance kwiNgqondo yeNgqondo (NAMI), Uxinzelelo kunye neBipolar Support Alliance (DBSA), okanye iMental Health America (MHA). Le yeminye yemithombo efanelekileyo yolwazi, izixhobo kunye nenkxaso.
2. Chithani ixesha kunye kangangoko kunokwenzeka
Ukuba utshatile nomntu onesifo sengqondo, uxinzelelo luya kuba yinto eqhelekileyo echaphazela ulwalamano lwakho.
Nokuba ungakanani na uxinzelelo ojamelana nalo; kufuneke u babe nemvakalelo yokhathalelo nenkxaso omnye komnye. Ibhondi enothando enokudala ubudlelwane obuhlala buhleli.
Ungahlala kunye imizuzu embalwa kwaye nixoxe malunga neemfuno zakho kunye neenjongo zeentsuku ezizayo. Xelela iqabane lakho ukuba umkhathalele kangakanani. Mxelele indlela oxabisa ngayo kwanezona zinto zincinci malunga naye.
Oku kuya kukunceda ugcine iqabane lakho likhululekile kwaye ubudlelwane bakho busempilweni.
Imicimbi yezempilo yengqondo inokwenzakalisa ubomi bakho ngokwesondo obuqhelekileyo. Kungenzeka xa ugula ngengqondo; iqabane lakho rhoqo ukuthatha amayeza. Ukuba ufumana ukuphazamiseka kubomi bakho obuqhelekileyo besini ngenxa yamayeza, thetha ngalo mbandela neqabane lakho kunye nogqirha wakho.
Qiniseka ukuba awuyi phantsi kwamayeza angamiswanga ngugqirha wakho. Kwakhona, musa ukuyeka amayeza akho amiselweyo ngaphandle kwemvume kagqirha.
Ubomi obuqhelekileyo besini kubalulekile ukuthomalalisa umzimba nengqondo yakho. Ukwabelana ngesondo kuphucula inkqubo yakho yokuzikhusela kwaye komeleza ingqondo yakho. Ukuncitshiswa kobomi bezesondo kunokudala imiba yengqondo, kwaye umzimba wakho uphendula gwenxa kwizigulo zengqondo.
"Zeziphi iimfuno zempilo yengqondo kukukhanya kwelanga, ukuthetha phandle, ukungabi nazintloni." -Glenn Vala
3. Gcina unxibelelwano oluqinisekileyo
Ngokwamava am, abantu abatshatileyo abavakalisa iimvakalelo zabo yonke imihla ngokuthetha amagama amnandi anje ngala 'Ndiyakuthanda,' okanye "Ndiyakukhumbula," ngemiyalezo okanye ngefowuni okanye ngencoko ethe ngqo, banokugcina ubuchwephesha obungcono kubudlelwane babo.
Gcina umtshato wakho unje isibini esisandul 'ukutshata. Zama ukunxibelelana neqabane lakho kangangoko kunokwenzeka.
Ukuba umntu otshate naye usebenza ngokusisigxina, kufuneka ujonge nokuba ujongene nokudakumba emsebenzini okanye hayi. Zininzi izizathu apho umntu anokuchaphazeleka kukudakumba emsebenzini.
Ngokwe-Mental Health America, umsebenzi omnye kwabangama-20 unengxaki yokudakumba emsebenzini ngalo naliphi na ixesha. Ke, kukho ithuba lokuba iqabane lakho lisenokuba neengxaki zempilo yengqondo ngenxa yemicimbi yasemsebenzini.
Ke sisiphi isisombululo kulo mbandela?
Fumana ixesha elongezelelekileyo, ubuncinci kabini ngeveki, kwaye uye kwimihla kunye. Nguwe wedwa onokumthuthuzela kule nkxwaleko.
Ungaya kwikhonsathi yomculo, okanye ubukele imovie kunye, okanye nidle kwindawo yokutyela enexabiso eliphezulu, nantoni na emonwabisayo. Musa ukuvumela ukugula ngengqondo konakalise umtshato wakho.
4. Ziqhelanise rhoqo nokuzikhathalela
Lo ngumcimbi obalulekileyo ekufuneka ujongane nawo ukuba uneqabane eligula ngengqondo. Ukuzikhathalela kubalulekile xa uneqabane elinemicimbi yempilo yengqondo. Ukuba utshintsha ugxininiso lwakho kokubini kwimpilo yakho kunye nococeko, uya kubeka ubomi bakho bobabini emngciphekweni.
Qala kwizinto ezisisiseko- Sela amanzi amaninzi, ulale ngokwaneleyo, wenze izinto eziqhelekileyo njengokubaleka, ukuhamba ngebhayisikile, ukubaleka, i-aerobics, njl.
Kuya kufuneka utye ukutya okusempilweni, uphephe ukutya okungenampilo, uchithe ixesha nabahlobo okanye abantu obathandayo, uthathe ikhefu kubomi bakho bemihla ngemihla, kwaye uye kuhambo lweholide.
Nawe unakho Zibandakanye nemisebenzi eyahlukeneyo yokuyila okanye izinto ozithandayo.
Abona bantu banamandla ngabo baphumelela amadabi esingazi nto ngawo. ” - Ayaziwa
5. Kuphephe ukutyholana
Ukugxeka omnye komnye ngezizathu ezilula kunokugqitha ngaphaya komda kwaye kunokubangela ukuba isifo sengqondo sibe qatha. Oku kuyakwenza ngokuthe ngcembe ubudlelwane bakho bube sempilweni. Ndingacebisa ukuba nihlakulele ukuqonda kuni nobabini.
Yenza yonke into icace, yamkele into oyenzileyo, kwaye uye phambili. Musa ukugweba, yazi yonke into, emva koko usabele.
Ungaxoxa ngemibuzo malunga nokugula, kwaye umamele into ethethwa liqabane lakho. Awunakuvumelana neempendulo, kodwa kufuneka uqonde ukuba iqabane lakho liyagula.
Ingxoxo yokufudumeza inokwenza ukuba angonwabi. Kuya kufuneka umqonde, nokuba kunzima kangakanani.
6. Kuphephe ukusela utywala okanye ukusebenzisa iziyobisi
Izibini ezininzi ezijamelana noxinzelelo olukhulu emtshatweni okanye ukwenzakala zinokuqala ukusela utywala okanye ukusebenzisa iziyobisi. Wena neqabane lakho ninokuwela kwesi siyobisi.
Unokuthatha ezi zinto ukubaleka kuxinzelelo lwengqondo okanye kwiimvakalelo zakho.
Le mikhwa ayonakalisi impilo yakho kuphela kodwa inokutshabalalisa ubomi bakho bomtshato. Ukuba unengxaki yokuphepha ukusela kunye neziyobisi, zama i-yoga, ukuphefumla okunzulu, ukuzilolonga rhoqo, njl. Ndithembe, iyakusebenza.
7. Nika ingqwalaselo efanelekileyo kubantwana bakho
Ngokwendalo abantwana banokucinga ukuba luxanduva lwabo ukulungisa iingxaki zabazali babo. Kodwa abanako ukulungisa imiba yakho yengqondo. Ke, kufuneka ubenze baqonde ukusikelwa umda kwabo.
Kuya kufuneka ubazise ukuba ukunyanga ukugula ngengqondo ayiloxanduva lwabo.
Ukuba unengxaki yokuthetha nabo malunga nokugula ngengqondo, unokuthatha uncedo lweengcali. Ingcali yengqondo yengqondo yomntwana inokukunceda ukuba udlulise umyalezo wakho ngcono.
Nxibelelana nabantwana bakho. Bazise ukuba banokuthembela kuwe nakumaxesha anzima. Kungcono ukuba uchitha ixesha elaneleyo kwimicimbi yosapho.
“Impilo yengqondo ... ayisiyiyo indawo esiya kuyo kodwa yinkqubo. Imalunga nendlela oqhuba ngayo, hayi apho uya khona. ” -Noam Shpancer, PhD