Kuyinto eqhelekileyo ukukhathazeka ngezikhathi ezithile. Ngenxa yobomi abaninzi abangaziwa kunye nemingeni, ukukhathazeka kunokubhekwa njengempendulo yemvelo kwiimeko ezininzi. Ukukhathazeka okungapheliyo kunye nokuxhalabisa konke, nokuba kunjalo, kunokukhathazeka kwaye kuphazamise amandla ethu okusebenza ngokukhululekileyo nangokuzinzileyo ebomini bethu bemihla ngemihla. Okubaluleke ngakumbi, inokukwenza ukuba kukhululeke kunzima kwi- panic disorder okanye i- agoraphobia .
Ngo-1967, abaphandi uLiebert noMorris bacebise ukuba ukuxhalaba kunemilinganiselo emibini ebalulekileyo:
- Ukukhathazeka , okubandakanya iingcamango ezikhawulezayo okanye eziphindaphindiweyo ezijoliswe ekungaphumeleli okanye ezinye iziphumo ezimbi kunye
- Umoya , obhekisela ekuvukeleni okwenyama ngokwezinto eziphathekayo, ezifana nokujuluka, ukugijima kwentliziyo, njl, ehamba kunye nexhala.
Abanye abaphandi baye bafunda lo mzekelo wendlela yokuxhalabisa kwaye ngokubanzi bavumelana neziphumo zikaLiebert no-Morris, ngoko kukhuselekile ukuthetha ukuba uxhalaba luyinxalenye ebalulekileyo yexhala.
Ukukhathazeka noyiko
Ukukhathazeka kunokuqhelekileyo kwaye kunokuba luncedo kwiimeko ezithile. Ukuba ukhathazekile ngokuthatha uvavanyo oluzayo, unokuvakalelwa kukuba uxhalabile . Ngethemba, olu hlobo lokukhathazeka luya kukushukumisela ukuba ufunde nzima. Ukukhathazeka kuba yinkinga xa kungasigxina, kudla, kwaye kukukhokelela ekukhuseleni ukukhathazeka kunye nokuphazamiseka, nangona kunjalo.
Ngamanye amagama, ukhathazeka kuba ukwesaba. Ikuphazamisa kwimicimbi ebalulekileyo, kwaye inokuvimbela isenzo okanye ukusombulula iingxaki. Ukusebenzisa umzekelo ongentla, masithi unenkxalabo yokuba awuyi kuqhuba kakuhle uvavanyo oluzayo.
Esikhundleni solu vavanyo olukukhuthaza ukuba ufunde ngokukhawuleza, kunjalo, ukukhathazeka kwakho kudla ingqondo yakho, awukwazi ukugxila kumsebenzi okhoyo kwaye awukwazi ukulungiselela ngokufanelekileyo uvavanyo.
Ukwesaba kwakho ukungaphumeleli ngoku kube sisiprofeto esizalisayo.
Ngaba Ubunzima Bakho Bubuhlungu Ingxaki?
Unokuba neengxaki ngokukhathazeka ukuba:
- Ukukhathazeka ngokukodwa malunga nokuhluleka kwexesha elizayo, ingozi, okanye ezinye iintlobo zeziphumo ezimbi
- Ukukhawuleza, okanye ukuphindaphinda engqondweni yakho, ukukhathazeka okufanayo okanye ukukhathazeka
- Zama ukumelana nokukhathazeka ngokuxhalabisa kwiimeko ezithile
- Ukukhubazeka kwaye ungakwazi ukugxila, okanye ukuphunyezwa, izisombululo ezakhayo kwiingxaki zakho.
Imithombo:
> Davis, M., Eshelman, ER kunye noMcKay, M. "I-Relaxation & Stress Reduction Workbook, I-5 Edition. 2000 Oakland, CA: entsha iHarbinger Publications, Inc.
> McKay, M., Davis, M. kunye noFanning P. "Imvakalelo kunye nemivo: Ukulawula imivo yakho kunye nobomi bakho. 1997 Oakland, CA: iNew Harbinger Publications, Inc.
> Ehleliwe nguKatharina Star, Ph.D. ngo 10/29/15.