Ngiyafuna ukulala kodwa angikwazi. Kwesinye isikhathi kwenzeka kuwo wonke umuntu. Sikhathele. Ukukhathala ngemva kosuku olude emsebenzini. Emkhawulweni wamandla ethu. Kodwa imicabango kayisivumeli ukuthi silale. Sivala amehlo kodwa, lutho, ubuthongo abufiki. Ingqondo ihlala isebenza. Zonke izinkathazo, zangempela noma ezingenasisekelo, zibuya ngamandla amakhulu. Konke okuqukethwe okuye kwathula noma kucindezelwe phakathi nosuku kubonakala kumemeza ezindlebeni zethu ebusuku.
Ngempela, ukuqwasha kanye imicabango ekhathazayo abafake izicelo bavame ukuhambisana. Umfutho wethu wokuqala ngokuvamile uwukukhipha leyo micabango engasilelisi ngokuzama ukuyivimba. Kodwa lo mzamo wokucisha umqondo uvame ukuba nomphumela ophambene futhi ugcina udale izinkinga eziningi kunalokho ozixazululayo.
Indlela yokusula ingqondo yakho ngaphambi kokulala ngaphandle kokubala izimvu
1. Phinda igama njenge-mantra
Esinye sezixazululo ezilula ezizosiza ukusula ingqondo yakho ngaphambi kokulala kuleyo micabango ekuhluphayo ebusuku ibizwa ngokuthi "ukucindezela okuhlangene". Mhlawumbe igama lale nqubo liyinkimbinkimbi, kodwa lihlanganisa kuphela ukuphindaphinda ngokwengqondo igama ngesivinini kangangokuthi akunakwenzeka ukuba kuvele noma yimuphi omunye umcabango, okusho izikhathi ezi-3 kuya kwezi-4 ngomzuzwana.
Ngokuyisisekelo, kufanele uguqule lelo gama libe uhlobo oluthile mantra yomuntu siqu. Lokhu kuzodala umcabango wokuqala ongenele okuvimbela ukuthi ulale. Ngokufanelekile, kufanele ukhethe uhlamvu noma usho igama elifushane elingenayo incazelo engokomzwelo ukuze ingqondo yakho ingenzi ukuhlotshaniswa okungekuhle okuyicuphayo.
2. Ziphazamise ngokubuka ngeso lengqondo
Ebusuku, izinkathazo zivame ukuhambisana nezithombe eziphazamisayo. Awugcini nje ngokucabanga ngezinkinga, kodwa futhi ucabange ngokucacile imiphumela yazo. Kulezi zimo, i- amasu okubona zingaba usizo olukhulu ekuthuliseni ingqondo, nakuba cishe kuzothatha ukuzijwayeza ngaphambi kokuba kusebenze.
Ucwaningo olwenziwa eNyuvesi yase-Oxford lwembula ukuthi ukuphazamisa ngezithombe kuphumelela kakhulu kunokuzama nje ukuziphazamisa ngendlela evamile ngokucabanga ngenye into ngoba kunikeza ingqondo okuthile okuqondile okumelwe ikwenze, kuyivimbele ekunamatheleni emicabangweni nasezinkathazweni. .
Ngakho-ke khetha indawo ephumuzayo okulula ukuyicabanga ngokuningiliziwe, noma ngabe ibhishi elithulile, i-bucolic landscape noma intambama enhle enelanga engadini. Uma usukhethile indawo ezungezile, umgomo uwukuzicwilisa ngokujulile ngangokunokwenzeka ngokuphinda udale izinto ezibonwayo, imininingwane, imisindo namaphunga emvelo. Uzolala ungaqapheli, futhi ngaphezu kwakho konke, uzokwazi ukuphumula ngokujulile.
3. Thola ukubonga
Imicabango engemihle ivamise ukukudonsela emjikelezweni omubi wokukhathazeka futhi uthuthukise umbono ongemuhle obhebhethekisa ukuqwasha. Eqinisweni, ucwaningo olwenziwa eNyuvesi yaseGeneva lwathola ukuthi lapho abantu bekhumbula ukuzisola kwabo ngaphambi kokulala, kwakuthatha isikhathi eside ukulala kunalabo ababecabanga ngalokho ababeziqhenya ngakho kakhulu.
Ngakolunye uhlangothi, abacwaningi baseYunivesithi yaseManchester bathola ukuthi abantu abanenkinga yokuqwasha babekwazi ukulala kangcono lapho begxila emicabangweni eyakhayo nasezintweni ababezizwa beyibonga ngaphambi kokulala.
Ngaphandle kokungabaza, ukuqaphela izinto ezinhle ekuphileni, noma yini ongazizwa ubonga ngayo, kuzosiza ukuqeda amafu amnyama okukhathazeka futhi kusize ingqondo yakho ifinyelele ukuzola okudingayo ukuze unikeze indlela yokulala. Ngakho-ke, lapho ubeka ikhanda lakho phezu komcamelo, esikhundleni sokucabanga ngazo zonke izinkinga zosuku nazo zonke izinkathazo zakusasa, zama ukugxila kulezo zinto ongazibonga ngazo futhi uvumele lowo muzwa wokuzola uthathe amandla.
Imithombo
U-Schmidt, RE & Van der Linden, M. (2013) Uzizwa Uzisola Kakhulu Ngokulala: Ukuqaliswa Kokulinga Kokuzisola Kulibazisa Ukulala. I-Cogn Ther Res; 37 (4): 872-880.
Wood, AM et. Al. (2009) Ukubonga kuthonya ukulala ngendlela yokuqaphela ngaphambi kokulala. J Psychosom Res; 66 (1): 43-48.
U-Harvey, AG & Payne, S. (2002) Ukuphathwa kwemicabango engafunwa ngaphambi kokulala endaweni yokuqwasha: ukuphazamiseka ngesithombe ngokumelene nokuphazamiseka okuvamile. Behav Res Ther; 40: 267-277.
Levey, AB et. Al. (1991) Ukucindezelwa kwe-Articulatory kanye nokwelashwa kokuqwasha. Behav Res Ther; 29: 85-89.
Umnyango Indlela yokuhlanza ingqondo yakho ngaphambi kokulala? 3 amasu asebenzayo yashicilelwa okokuqala ngo Ikhona lePsychology.
