Ukuhlela kabusha kungenye yezindlela zokwelapha zokuziphatha eziye zabonakala zisebenza ngempumelelo ezifundweni ezimbalwa.
• Ukuzivocavoca umzimba kungakusiza uhlale uzolile ngesikhathi esicindezelayo futhi uqhubeke, ugweme ukusabela okunamandla njengokucindezeleka noma ukuhlaselwa kokukhathazeka.
• Ukuzivocavoca okucabangayo kunganciphisa ubude nobukhulu bezimpawu zokukhathazeka ngisho noma zingahlanganiswa nokwelashwa okuvamile.
• Uma kubhangqwe nohlelo lokusebenza lwezempilo yengqondo, izivivinyo zokucabanga zinganikeza irekhodi lokukhula komuntu kanye nezinguquko empilweni yengqondo.
• Ukuzivocavoca umzimba kungenza umuntu aqaphele ukukhathazeka kwakhe, okumvumela ukuba enze izinguquko zokuphila ezimsiza ukuba agweme ukukhathazeka njalo.

1. Ukuziqapha

Lapho umuntu ezizwa ekhathazekile, angathatha noma yiliphi ithuba ukuze azithathele imizuzu embalwa, futhi kufanele avunyelwe asuke kwabanye ukuze angaphazanyiswa, ngisho noma kuyimizuzu embalwa:
• Uqala ukuqaphela indlela ingxenye ngayinye yomzimba wakhe ezizwa ngayo. Ingabe uzizwa ekhathazekile emahlombe akhe, entanyeni, esiswini noma ekhanda? Ingabe unazo ezinye izimpawu, njengokukhathala noma ubuhlungu bekhanda? Akufanele ahlulele imizwa, abuke nje, njengokungathi ubheka ucwaningo lwesayensi futhi udinga ukubamba yonke imininingwane.
• Ngemva kwalokho uguqula ukuqaphela kwakhe okuzicabangelayo kube imicabango yakhe, ukuze abone ukuthi yiziphi izingcindezi eziqondile ezizungezayo engqondweni yakhe? Nokuzama ukuyihlukanisa esikhundleni sokuyivumela imdide. Uma ubona into ethile, kumshiya eqaphela ukuthi "uyizwile".
• Uma engase afike lapho egxile khona ngokugcwele emizweni yakhe engokomzimba nengokwengqondo, angase azithole esekwazi ukuphinde athole ukuzola, enze izinto ezinjengokukhulula imisipha athole ukuthi ishubile noma ayidedele imicabango esikhundleni sokuyiqinisa. Lokhu kungase kuthathe imizamo embalwa.
Ukuzibheka kungaba yindlela yokususa ingqondo ekukhathazekeni futhi ubuyele emzimbeni. Uma umuntu esesimweni sokulwa noma sokundiza, ukukhathazeka kuholela ekuphepheni, kodwa uma umuntu esephephile, lokhu kungase kube indlela yokuhlola umzimba wakhe nokuthola isisekelo sakhe futhi.

2. Gcina irekhodi lemibono

Enye yezindlela abanye abantu abaziqonda ngayo kangcono izimpawu zokukhathazeka iwukurekhoda imicabango yabo. Lokhu kungenziwa kubhulogi lephepha lendabuko, kodwa kunezinye izinketho, ikakhulukazi uma kungenangqondo ukuphatha i-notebook eyengeziwe yonke indawo. Noma yiziphi izinhlelo zokusebenza ze-elekthronikhi ku-smartphone zingasetshenziswa ukubhala phansi isimo kanye nanoma yimiphi imininingwane ngakho.

Ukubuyekeza ilogi yakho yemicabango ngezikhathi ezithile kungasiza ekudwebeni ukuxhumana, okuhlanganisa ukuthi ukulala, ukuvivinya umzimba nokudla okunomsoco kuzithinta kanjani izimpawu zokukhathazeka.

3. Ukuphazamisa ukukhathazeka ngokucabanga

Ukucabanga ngokukhathazeka kusabela kangcono lapho uphazanyiswa umsebenzi ohlukile. Zingamasu ahlobene kakhulu nalokho okuphazamisa ngokuphumelelayo futhi kunciphise ukukhathazeka ngale ndlela elandelayo:
• Qinisa futhi ukhulule imisipha ehlukahlukene emzimbeni, ugxile ekusebenzeni kwemisipha futhi ubone ukuthi kungakusiza yini ukuyeka ukucabanga ngemicabango ekhathazayo.
• Ukuphefumula ngokubala ngamabomu.
• Ukudlala umculo, i-audiobook, noma uhlelo lomsakazo kungaphazamisa imicabango ekhathazayo futhi kukhange ingqondo ukuba ithonye okunye.
• Ukusho ngokuzwakalayo ukuthi lowo muntu useqedile ukucabanga ngale ndlela noma iziqinisekiso zomlomo kungasiza imicabango ekhathazayo ekhanda kanye nezwi elikhuthazayo ngokucacile.
• Ukukhetha umsebenzi ozolile, othinta ingqondo njengokudlala imidlalo yamagama ocingweni, ukulayisha umshini wokuwasha izitsha, ukwenza i-yoga, nanoma yimuphi omunye umkhuba wokuzelula, konke noma okunye okungaba yiziphazamisi zokukhathazeka eziphumelelayo.
• Ukubala uhlehle kancane ngezinye izikhathi kusiza ukuphazamisa ukuhamba kokukhathazeka.

4. Ukuzivocavoca kokudideka kwengqondo

Ukuzivocavoca kokuphazamiseka kwengqondo kumayelana nokuthola umbono wangaphandle ngemibono, noma amasu akusiza ukuthi uhlukane futhi ubheke ngokucacile lokho okusengqondweni yakho. Zivame ukusetshenziswa ku-CBT nakwezinye izinhlobo zokwelapha kwengqondo.
• Abanye abantu bakuthola kuwusizo ukubalekela imicabango yabo ngokusebenzisa izwi elingasile ukuze basho into efana nokuthi, “O, ucabanga ukuthi lokho kukhathaza kakhulu, akunjalo” noma okunye ukuqaphela ngomcabango.
• Abanye basebenzisa indlela yokubona ngeso lengqondo imicabango yabo intanta emfuleni, iza kubo bese iyahamba, njengendlela yokubona imicabango ihlukene nobuntu babo bokuqala.
• Abanye abantu bakuthola kuwusizo ukucacisa ukuthi “lokhu kuwumbono okhathazayo” noma “lowo ngumbono owesabekayo” ngoba ngokuzama ukuhlukanisa imibono kuyenzeka ukuba usize ukuyixosha noma ukuyikhipha ekubeni ukuhlola iqiniso futhi uyiphathe. njengama-elementi ahlukene, okungafanele akholwe ngokucacile.
• Lapho izingqondo zethu zisitshela isixwayiso ngendlela yomcabango okhathazekile, singabonisa ukubonga ezingqondweni zethu ngokuzama ukusisiza nokusixwayisa.

5. Zijwayeze ukuzizwela

Ukukhathazeka ngezinye izikhathi kubonakala njengokukhathazeka ngokweqile ngokuthi umuntu akalungile ngokwanele noma unezici ezimbi. Uma le micabango idlalwa ngokuphindaphindiwe, ingakhungathekisa futhi ingenza imisebenzi yansuku zonke ibe lusizi. Enye indlela yokulwa nalokhu kuzikhulumela kabi ukuzijwayeza ukuzizwela. Nakuba kungase kubonakale kuyinqaba ekuqaleni, ukuzama ukubona isimo samanje ngendlela umuntu ebengenza ngayo uma umngane omuhle edlula kuso kungaba isiqalo. Umuntu angase azame ukuzinikeza uhlobo lwenduduzo angalunikeza umngane, kunokuba agxeke ngokhahlo avame ukuzinikeza lona.
Omunye umsebenzi wokuzizwela wukuthola nokugxila esimeni somuntu kusukela ebuntwaneni. Esikhundleni sokuthi aqondise imicabango yakhe kumuntu omdala, uyiqondise kuleyo ngane. Umuntu kufanele azi ukuthi umuntu wakhe omdala ufanelwe wubumnene nenduduzo efanayo nefanele ingane, ngoba naye usafunda, nakuba izinto ezahlukene.

6. Isihlahla Sokukhathazeka

Isihlahla Sokukhathazeka sathuthukiswa njengethuluzi lokwelapha labo abahlushwa ukukhathazeka okuphoqelekile noma okuphikelelayo ukuze sibasize benze isinqumo esinolwazi kuyilapho bebhekana nokukhathazeka. Umdwebo weshadi eligelezayo owenzeka ngendlela oyifisayo, kodwa ngokuyisisekelo uqala ngombuzo othi, "Yini ngempela engikhathazayo?" Bese "Ngingenza okuthile ngakho?" futhi “Ngingakwazi yini ukwenza okuthile ngakho manje?”.
Isihlahla sokukhathazeka siyala ukuthi ungayeka kanjani ukwesaba lapho kungekho lutho olungenziwa, yenza uhlelo olucacile uma kungekho lutho olungenziwa okwamanje, futhi wenze okuthile uma kukhona okuwusizo okungenziwa mayelana nokukhathazeka okwamanje. Ubuchwepheshe bungasiza futhi ukugwema ukuduma, lapho abantu becabanga ngemicabango efanayo ebangela ukukhathazeka ngokuphindaphindiwe ngaphandle kokuphumula.

Izibikezelo ze-horoscope zika-Maguy Farah zonyaka ka-2023