Ukugcina ijenali yombulelo kunokuba luncedo kakhulu kwintlalontle yethu. Enyanisweni, umbulelo yenye yezona mvakalelo zintle esinokuzifumana. Ngawona maxesha anzima kakhulu, xa yonke into ibonakala ingahambi kakuhle kwaye ukungathembisi kungena kuthi, ukwenza umbulelo kusebenze sisithintelo esihle kakhulu esisinceda ukuba silungelelanise iimvakalelo zethu ukuze sijongane ngcono nobunzima.
Yintoni ijenali yoMbulelo?
Idayari yombulelo sisixhobo sezengqondo esisinceda ukuba sizazi zonke ezo zinto zilungileyo zikhoyo ebomini bethu, ezo siqhele ukuzithatha njengesiqhelo kwaye singazihoyi kakhulu. Eyona njongo yayo iphambili kukuphuhlisa umkhwa wokubulela ngokuba singoobani na, ngento esinayo, ngento esiyizuzileyo okanye ngabantu abahamba nathi.
Umbulelo wejenali usivumela ukuba sijonge kwezo nkcukacha zincinci zisizisela uvuyo, ulonwabo, ulonwabo, kunye nokwaneliseka. Ezo zinto zincinci zenzeka emini esihlala singazihoyi. Ngaloo ndlela, ivumela ukuba siphuhlise imbono enethemba ngakumbi kwaye sifezekise impilo-ntle enkulu. Ke, akumangalisi ukuba isetyenziselwa ukulungisa uluhlu olubanzi lweengxaki zengqondo okanye zomzimba.
Ziziphi iingenelo zejenali yombulelo?
• Siziva sonwabile
Xa siziqhelanisa nombulelo, kufuneka sinqumame kwisantya esixakekileyo sobomi bemihla ngemihla ukuze sibambe loo mathuba esiziva sinombulelo ngawo. Ukugcina ijenali yokubulela kufuna ukuthatha ikhefu elide ngakumbi ukubhala phantsi ezo mvakalelo neengcinga. Ngenxa yoko, siqala ukukhulula i-serotonin kunye ne-dopamine, ii-neurotransmitters ezimbini ezijongene nolonwabo.
• Ukunciphisa uxinzelelo kunye nokuxhalaba
Imvakalelo yokubulela ikwanceda ekulawuleni amahomoni oxinzelelo, ngaloo ndlela inciphisa ixhala. Ngokwenene, iingcali zengqondo ze University of George Mason bafumanise ukuba amagqala eMfazwe yaseVietnam afumene amanqanaba aphezulu okubulela nawo aneempawu ezimbalwa ze-PTSD. Umbulelo awupheleli nje ekunciphiseni uxinzelelo kakhulu, ukwasinceda ukuba sibe nesimo sengqondo esikhuthazayo ngobomi.
• Ukuphelisa ukudakumba
Ubuchopho bethu buthungelwe ukuba buqaphele izinto ezimbi ngakumbi kunezakhayo. Sisixhobo esisinceda sihlale sikhuselekile, ngokusilumkisa ngeengozi okanye iingozi ezinokubakho. Kodwa olu khethe lukwafak’ isandla ekubeni nembono enganiki themba ngobomi. Endaweni yoko, ukugcina ijenali yokubulela kusivumela ukuba silinganise izikali, siseke umkhwa wokujonga izinto ezintle ebomini. Ngokuhamba kwexesha, umbulelo uyazenzekela kwaye kuya kuba lula ukuba sibe nembono enethemba ngakumbi.
• Yandisa ukuzithemba
Uphando olwenziwe kwi IYunivesithi yeSizwe yezeMidlalo yaseTaiwan wafumanisa ukuba abadlali abaqhelisela umbulelo babezixabisa ngakumbi. Kanjani? Umbulelo unciphisa isidingo sethu sokuzithelekisa nabanye, ngoko siziva sanelisekile koko sikuzuzileyo, okomeleza ukuzithemba kwethu. Ngaphaya koko, iimvakalelo ezakhayo eziveliswa xa sibhala malunga nezinto esinombulelo ngazo zikwaphucula inkuthazo yethu kwaye isomeleze.
• Ikhusela impilo
Iingenelo zokubulela azipheleli kwinqanaba leemvakalelo, zikwadlulela nakwimpilo yethu. Uphando oluqhutywe kwiYunivesithi yase-Illinois, umzekelo, lufumene ukuba abantu abavame ukuva umbulelo babika intlungu encinci kwaye bazive bephilile. Asinto yanto. Abaphandi beYunivesithi yaseCalifornia bafumanisa ukuba ukubonga kunciphisa ukuvuvukala kwizigulane kunye nokuphucula amazinga okuphila. Ke ngoko, ukugcina ijenali yombulelo nako kunokuphucula umgangatho wobomi bethu.
• Ukuphucula umgangatho wokulala
Ukubonga kunokusebenza njengepilisi yokulala. Uphononongo olwenziwe e Isibonelelo seYunivesithi iMacEwan bafumanise ukuba abantu abagcina ijenali yombulelo kwaye bachithe imizuzu eyi-15 ngaphambi kokulala bebhala ngezinto abanombulelo ngokunganeli nje ukulala ngokukhawuleza, kodwa baphumla ngcono kwaye balale ngokuphumla. Oku mhlawumbi kungenxa yokuba umbulelo uvelisa imeko yoxolo kunye nokuzola eququzelela ukuphumla kwaye igxotha amaxhala, ilungiselela ingqondo yethu ukungena kwihlabathi lamaphupha.
Kufuneka kuqatshelwe ukuba izibonelelo zejenali yombulelo azikhawulelwanga kubantu abadala. Izifundo ezininzi ziye zafumanisa ukuba abantwana kunye nolutsha olugcina olu hlobo lwedayari yonyango alufumani nje ukuba sempilweni ngokweemvakalelo, kodwa baziva bebandakanyeka kakhulu kwimisebenzi yabo, banentlalontle kwaye baphumelele ngakumbi esikolweni. Ngoko ke, kuyacetyiswa ukuba abantwana bakhulise umkhwa wokubhala phantsi izinto ezintathu yonke imihla abaziva benombulelo ngazo.
Uyigcina njani ijenali yombulelo?
Inyathelo lokuqala kukukhetha idayari. Kukho iinkcukacha ezimbalwa ekufuneka uziqwalasele: Ngaba ukhetha ukubhala idayari yomzimba okanye urekhode iingcinga zakho ngedijithali? Ngaba ukhetha isikhokelo esincinci kunye nenkuthazo okanye incwadi yokubhalela engenanto ngokupheleleyo ukuvumela ukucinga kwakho ukuba kubaleke?
Nokuba yeyiphi na imeko, gcina engqondweni ukuba iijenali zephepha zemveli zibonelela ngokuguquguquka ngakumbi kwaye zikuncede uqhawuke kubomi bemihla ngemihla kunye netekhnoloji, ke bakholisa ukuthanda ukuzihlolisisa kunokugcina ijenali yedijithali. Mhlawumbi idayari entsha yiyo yonke into oyifunayo ukuze uphefumlelwe ukuba uqalise ukubhala.
Umbono osisiseko ulula: kufuneka ubhale phantsi yonke imihla-okanye kanye ngeveki-zonke ezo zinto uziva unombulelo ngazo. Ungayifumana le nto inzima ekuqaleni, ikakhulu ngenxa yokungakhethi cala, kodwa kungekudala uya kufumanisa ukuba kuninzi okufuneka ube nombulelo ngako.
Ukuba ufuna ukwenza umkhwa, kubalulekile ukuba ukhethe ixesha losuku ukuze ubhale kwijenali yakho yokubulela, nokuba xa uvuka okanye ngaphambi kokulala. Phambi kokuba uqale ijenali yakho, misela ukuba zingaphi na izinto oza kuzibhala ngosuku ngalunye. Ngokufanelekileyo, kufuneka uze nezizathu ezi-3 ubuncinane zokuba nombulelo, nokuba zizinto ezincinci okanye izinto ezibonakala zingenamsebenzi.
Ungabhala ntoni kwijenali yakho yombulelo?
1. Imisebenzi yemihla ngemihla ekwenza uzive wonwabile. Unokuziva unombulelo ngezinto ezininzi zemihla ngemihla ezidla ngokuthathwa njengento eqhelekileyo, ukusuka ekuhlambeni ukufudumala, ukuphumla ukuya kumamela umculo owuthandayo, ukubona intyatyambo entle endleleni yakho, ukonwabela ukuba kunye neqabane lakho, ukudlala nabantwana bakho okanye funda incwadi elungileyo. Akukho nto incinci kakhulu okanye ayibalulekanga ukuba ingangeni kwijenali yakho yokubulela.
2. Izinto onazo nazo zibalulekile. Ijenali yombulelo inokuquka zonke ezo zinto eziphathekayo ezenza ubomi bakho bube lula okanye zikunike ulonwabo nolwaneliseko. Unokuziva unombulelo, ngokomzekelo, ingqokelela yakho yeencwadi engakholelekiyo, eso sixokelelwano sesandi esimangalisayo esikunika iiyure ezininzi zolonwabo, okanye isitiya sakho esihle.
3. Bhiyozela iimpawu zakho. Kwijenali yakho yombulelo, ungabhala phantsi ezo mpawu, izakhono, kunye nezimo zengqondo ezikwenza uzive unebhongo kwaye zikwenze ube ngumntu okhethekileyo. Unokubandakanya izakhono ezisisiseko ezifana nokuhamba, ukumamela, ukuncoma ubuhle okanye ukungcamla ukutya okunencasa njengoko zizipho ezimangalisayo ekungafuneki sizithathe lula kwaye zisivumele ukuba sonwabele ubomi kwaye sijonge umhlaba kwii-360 degrees.
4. Yiba nombulelo ngabantu ebomini bakho. Ukuba unabantu abakungqongileyo abakuthandayo kwaye bakunike inkxaso xa uyifuna kakhulu, ungababandakanya kwijenali yakho yokubulela. Ukuqonda ukubaluleka kwazo akuyi kukuvumela ukuba uzixabise ngakumbi, kodwa kuya komeleza ubuhlobo bakho nabo. Ke ngoko, umbulelo uya kukunceda wenze isangqa esilungileyo.
5. Khumbula ukuba yintoni eyakwenza wonwabe. Mhla wenza into ekhethekileyo, ungalibali ukuyikhankanya kwijenali yakho yombulelo. Intlanganiso kunye nabahlobo, usuku lokuphumla, ukuhamba kunye neqabane lakho okanye nje usuku oluhle emsebenzini lunokuba ngaphezu kwezizathu ezaneleyo zokuziva umbulelo. Sukuzibekela umda kumava, phinda uphonononge iimvakalelo obuziva.
6. Gxininisa kwinto eseleyo. Xa sizichanaba ebunzimeni, kungokwemvelo ukuba sicinge ngomonakalo noko siphulukene nako. Noko ke, umbulelo ongazenzisiyo usikhuthaza ukuba sicinge ngoko sisenako. Imalunga nokutshintsha indlela ojonga ngayo izinto ukuze ugxile kwezo zinto zishiyeke nawe emva kwentlekele osenokubulela ngayo. Ucinga ukuba ingasoloko imbi ngakumbi.
7. Gxininisa kwizinto ozisebenzileyo. Phakathi kwesaqhwithi, kunzima ukubona into enhle, kodwa xa isaqhwithi siphelile, qalisa ukucinga ngezinto ezintle ezinokuphuma kuloo meko. Uninzi lweziganeko ezingalunganga zineqabane elihle, ngamanye amaxesha awuyiqondi loo nto. Xa uyifumana, yibhale phantsi kwijenali yakho yombulelo. Usenokuziva unombulelo ngezinto ekuqaleni ezibonakala ziyimiqobo kunye neengxaki kuba, xa zisetyenziswe ngokuchanekileyo, zinokukunceda ukuba uphume kwindawo yakho yokuthuthuzela ukuze ufezekise izinto ezinkulu.
Okokugqibela, ukuba ufuna ukufumana okuninzi kwijenali yakho yokubulela, musa nje ukwenza uluhlu, gxumela kwizizathu zokuba unombulelo. Camngca ngezinto eziziswa ngaba bantu, amava, iimpawu, okanye izinto onazo ebomini bakho.
Kukwafanelekile ukuba kube kanye ngenyanga okanye, ukuba uyathanda, kanye ngonyaka, uphinde ufunde yonke into oyibhalileyo kwijenali yakho yombulelo. Usenokubhenela kula mazwi ngezona zihlandlo zibuhlungu. Kuya kukunceda uzive ungcono ngokuzikhumbuza ngezo zinto ezinokuphucula ubomi bakho. Kuya kuthatha imizuzu embalwa kwaye izibonelelo oya kuzifumana ziya kuba zikhulu.
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Umnyango Idayari yokubulela, iingcebiso zokuyigcina kunye nokuxhaphaza izibonelelo zayo yaqala ukupapashwa ngo Ikhonkco lePsychology.
