Kwihlabathi lethu elihamba ngokukhawuleza, uxinzelelo luye lwaba liqabane elingamkelekanga kubantu abaninzi. Enoba luxinezeleko lomsebenzi, iimfuno zobomi bentsapho, okanye ukuvela okwandayo kobugcisa, ukufumana iindlela ezisebenzayo zokulawula uxinezeleko kubalulekile kwimpilo yethu yengqondo nengokweemvakalelo. Esinye isicombululo esitsha esiye saduma kwiminyaka yakutshanje kukusetyenziswa kwezinto zokudlala zokunciphisa uxinezeleko. Phakathi kwabo, iithoyi yokukhulula uxinzelelo olumilise ihashengamaso iye yaba sisixhobo esikhethekileyo nesisebenzayo sokukhuthaza ukuphumla kunye nengqondo. Kule bhlog, siza kuphonononga izibonelelo zezi zinto zokudlala, ukuba zisebenza njani, kwaye kutheni zinokuba zezona zongezo zifanelekileyo kwikhithi yesixhobo sakho sokulawula uxinzelelo.
Inzululwazi yokunciphisa uxinzelelo
Ngaphambi kokuba singene kwiinkcukacha zamathoyizi okunciphisa uxinzelelo olufana nehashe, kubalulekile ukuqonda isayensi emva koxinzelelo kunye nendlela izinto ezithintekayo ezinokunceda ngayo ukunciphisa uxinzelelo. Uxinzelelo ludala impendulo yomzimba yokulwa-okanye-ibhabha, ikhupha iihomoni ezinjenge-cortisol kunye ne-adrenaline. Nangona le mpendulo inenzuzo kwixesha elifutshane, uxinzelelo olungapheliyo lunokukhokelela kuluhlu lweengxaki zempilo, kuquka ukuxhalaba, ukudandatheka kunye neengxaki zentliziyo.
Ukuvuselela okuchukumisayo, okufana nokucudisa okanye ukulawula iithoyi ezinceda uxinezeleko, kunokunceda ukuchasana nale miphumo. Ukuqhagamshelana nezinto eziphathekayo kunokuphinda kugxininise ingqalelo, kukhuthaze ingqondo kunye nokubonelela ngengqiqo yokulawula. Kulapho kudlala khona iithoyi zokukhulula uxinzelelo olumilise okwehashe ezinamaso.
Umtsalane wezinto zokudlala zoxinzelelo ezimile okwehashe
1. I-Aesthetics kunye neSimboli
Amahashe kudala eluphawu lwenkululeko, amandla kunye nobabalo. Ubukho bazo obumangalisayo bunokubangela iimvakalelo zokuzola noxolo. Amathoyizi okunciphisa uxinzelelo olufana nehashe alusebenzi nje kuphela injongo esebenzayo, kodwa luzisa into yobuhle kunye nesimboli kwindlela yakho yokulawula uxinzelelo. Uyilo lukhumbuza lowo uwasebenzisayo amabala avulekileyo, isandi seempuphu zehashe emhlabeni, nemvakalelo yenkululeko efumaneka ngokuba phakathi kwezi zidalwa zibalaseleyo.
2. Uthethathethwano olubambekayo
Uyilo olukhethekileyo lweethoyi zokukhulula uxinzelelo olumilise okwehashe zihlala zibandakanya amaso ngaphakathi ukwenza amava abambekayo awonelisayo. Xa ucudisa okanye ulawula into yokudlala, amaso ayashukuma kwaye ashukume, enikezela ngengxelo ethomalalisayo eyolisayo. Olu thethathethwano olubambekayo lunokukunceda uzibeke phantsi ngalo mzuzu, ukwenza kube lula ukuyeka iingcinga zomdyarho kunye namaxhala.
3. Ukuguquguquka
Amathoyizi okunciphisa uxinzelelo olumilise okwehashe anezinto ezininzi kwaye anokusetyenziswa kwiimeko ezahlukeneyo. Nokuba ukwidesika yakho, ukwintlanganiso, okanye uphumle ekhaya, ezi zinto zokudlala zinokungena lula kwindlela yakho yemihla ngemihla. Balumke ngokwaneleyo ukuba basetyenziswe esidlangalaleni ngaphandle kokutsala ingqalelo kakhulu, bebenza iqabane eligqibeleleyo kwiimeko zoxinzelelo.
Isebenza njani into yokudlala emile okwehashe
1. Cofa kwaye uLawula
Umsebenzi ophambili wezinto zokudlala zokunciphisa uxinzelelo kukubonelela ngesixhobo soxinzelelo lomzimba. Xa ucinezela ithoyizi yehashe, ubandakanya izihlunu zakho, ezinceda ukukhulula amandla e-pent-up kunye noxinzelelo. Isenzo sokucudisa sikwakhuthaza ukukhutshwa kwee-endorphins, iihomoni zendalo zokuziva wonwabile emzimbeni ezikhuthaza ukuba sempilweni.
2. Intshukumo yentsimbi
Amaso angaphakathi kwithoyizi yongeza umaleko owongezelelweyo wokubandakanyeka koluvo. Njengoko ulawula into yokudlala, amaso enza imizobo ekhethekileyo kunye nezandi, ephucula ngakumbi amava. Esi senzo sinokumangalisa, sigxininise ingqalelo yakho kwimvakalelo kunokuba uxinzelelo. Ukushukuma kwesingqisho samaso nako kunokulinganisa iziphumo zokuthomalalisa iintshukumo eziphindaphindayo, njengokungcangcazela okanye ukucofa, ezaziwa ngokunciphisa ixhala.
3. Ingqondo kunye nokugxila
Sebenzisa izinto zokudlala zoxinzelelo ezimile okwehashe ukuphuhlisa ingqondo. Ngokugxininisa kwimvakalelo yomzimba yokukhama kunye nokuhamba kweentsimbi, unokuphuhlisa ingqiqo yobukho. Olu qheliselo lunokunceda ukuthomalalisa ingqondo nokunciphisa ixhala, lwenza kube lula ukumelana neemeko ezixinezelayo.
Izibonelelo zeethoyi zokukhulula uxinzelelo olumilise okwehashe
1. Nciphisa uxinzelelo
Eyona nzuzo iphambili yeethoyi zokuthomalalisa uxinzelelo ezimilise okwehashe kukukwazi kwabo ukunciphisa uxinzelelo. Ukusebenzisana nezinto zokudlala kunokubonelela ngendlela ekhawulezayo nesebenzayo yokuphelisa uxinezeleko, nto leyo eyenza kube lula ukumelana nemiceli mngeni yemihla ngemihla.
2. Phucula ingqondo
Ukusebenzisa amathoyizi okunciphisa uxinzelelo kunokunceda ukuphucula ukugxila kunye nokugxila. Ngokuphethulela ingqalelo yakho kwizinto zokudlala, unokuphelisa iziphazamiso, ufikelele kwiingcinga ezicacileyo, kwaye ube nemveliso ngakumbi.
3. Ukuphucula isimo sengqondo
Isenzo sokukhama kunye nokusebenza ithoyizi yokunciphisa uxinzelelo ivuselela ukukhululwa kwee-endorphins, eziphucula isimo sengqondo. Oku kuluncedo ngakumbi ngamaxesha anzima xa kunokuvela udandatheko okanye usizi.
4. Ukuphatheka
Amathoyizi okunciphisa uxinzelelo olumilise okwehashe aqhele ukuba mancinci kwaye alula, okwenza kube lula ukuwaphatha engxoweni okanye epokothweni. Oku kuphatheka kuthetha ukuba ungasoloko unesixhobo sokunciphisa uxinzelelo xa usifuna, nokuba kusemsebenzini, esikolweni okanye ekhaya.
5. Amava amnandi kunye nokuzibandakanya
Ngokungafaniyo neendlela zokunciphisa uxinzelelo lwemveli, iithoyi zamahashe zibonelela ngamava amnandi kunye nokuzibandakanya. Uyilo olulodwa kunye nezinto ezithintekayo zinokwenza ukukhululeka koxinzelelo kube ngumsebenzi onzima kunye nomsebenzi owonwabileyo.
Dibanisa izinto zokudlala zoxinzelelo ezimile okwehashe kubomi bakho bemihla ngemihla
1. Iqabane ledesika
Gcina into yokudlala efana nehashe yokuphelisa uxinzelelo kwidesika yakho ngelixa usebenza. Nanini na xa uziva uxinezelekile okanye ucinezelekile, thatha umzuzwana ukucudisa into yokudlala kwaye ugxininise kwizinto ezizivayo. Oku kunokukunceda ukuba usete kwakhona kwaye uphinde ugxininise.
2. Ukuphumla kwengqondo
Bekela bucala imizuzu embalwa suku ngalunye ukwenzela ikhefu elicingisisiweyo. Ngeli xesha lekhefu, sebenzisa ithoyizi yokunciphisa uxinzelelo lwehashe ukuze uphefumle kakhulu kwaye ugxininise ekuhambeni kwamaso. Lo mkhuba unokukunceda uhlaziye kwaye unciphise uxinzelelo.
3. Amaqhina entsapho
Bandakanya usapho lwakho kwizinto ezidambisa uxinzelelo. Khuthaza umntwana wakho ukuba asebenzise into yokudlala efana nehashe xa esenza umsebenzi wesikolo wasekhaya okanye efunda. Oku kudala indawo ezolileyo kwaye ikhuthaza imikhwa yokulawula uxinzelelo olunempilo kwasebancinci.
4. Ukubonakaliswa kokudala
Sebenzisa amathoyizi okuphelisa uxinzelelo olumilise okwehashe njengesixhobo sokubonisa ukuyila. Vumela ingqondo yakho ibhadule kwaye iphonononge imibono emitsha okanye izisombululo kwiingxaki ngelixa ucinezela into yokudlala. Oku kunokunceda ukukhulula ubuchule kunye nokunciphisa ukuphazamiseka kwengqondo.
ukuququmbela
Kwihlabathi apho uxinezeleko luyinto engenakuphepheka ebomini, ukufumana iindlela ezisebenzayo zokululawula kubalulekile. Amathoyizi oxinzelelo amile okwehashe anamaso ngaphakathi anika isisombululo esikhethekileyo nesibandakanyayo esidibanisa ubuhle, ukuvuselela okubambekayo kunye nengqondo. Ngokubandakanya ezi zinto zokudlala kubomi bakho bemihla ngemihla, wenza isixhobo esinamandla sokunciphisa uxinzelelo, ukuphucula ukugxila, kunye nokuphucula umoya wakho. Ngoko kutheni ungalandeli umlingo wezi zinto zokudlala zokoyikwayo uze uye kubomi obuzolileyo nobulungelelene ngakumbi? Nokuba usemsebenzini, usekhaya okanye useluhambeni, into yokudlala efana nehashe yokuphelisa uxinzelelo inokuba liqabane elithembekileyo kuhambo lwakho lokuzola.
Ixesha lokuposa: Sep-25-2024