Ukuzama Ukulawula Ukuxhalabisa
"Ukuba nje ndiyakwazi ukubamba le penzana ngokukhawuleza, abayi kubona isandla sam sisinga."
Isandi esiqhelekileyo? Okanye mhlawumbi bekuyi-spoon yakho. Okanye mhlawumbi izandla zakho ozibambe ngasemva kwakho ukuze kungabikho mntu uzibona ezigungqisayo. Okwangoku, yeka ukuzama ukulawula ukuxhalaba kwakho . Yeka ukuyijonga njenge-monster ehlala ijikeleza ngasemva kwekona elilandelayo. Xa ulwa nxamnye nalo, ukongeza ukondla.
Iimpawu zakho zomzimba zoxhala zenziwa zibi ngakumbi ngokuzama ukuzilawula. Lo ngumgaqo-siseko wokwakhiwa kwengqondo kunye nokwamkelwa nokuzinikela.
Ukholelwa Ukuba Ufanele Ube Ungqibelele
Kukho ukuphikisana ukuba isiseko esisiseko se-cognitive-behavioral therapy (CBT) senzekile. Ngexesha le-CBT, uhlola iingcamango zakho uze uzame ukubonisa abo abangenangqondo. "Akukho mntu uya kuphawula iimpazamo ozenzayo." "Wonke umntu uyakuthanda kakhulu kunokuba ucinga."
Nangona kuyiyo inyaniso ukuba abo abane-SAD batshabalalisa i-negative ngokwemilinganiselo, ngexesha elifanayo kufuneka ugqibe kwaye ugqibe, "kunjalo ke?" "Kuthekani ukuba abantu bebona iimpazamo zam?" "Kuthiwani ukuba akukho mntu uyandithandayo." "Kuthekani ukuba andingaphelelanga?" Le nto ingaba yinkxalabo enzulu abantu abathile kufuneka bayisombulule kunyango. Yintoni embi ngokungafezekanga ?
Ukungathathi amathuba
Xa ufika ekupheleni kobomi bakho, ngaba uya kujonga emva kwaye uziqhenye ngeengozi ozithathayo?
Okanye ngaba unqwenela ukuba uthathe amathuba amaninzi naphezu koxhala lwakho loluntu. Nangona i-disorder ingakwazi ukusebenza njengentolongo, uxhalabuntlalo lwezenhlalakahle ludla ngokunciphisa ngobudala. Ndiyathemba njengoko ukhula, uya kukwazi ukuvumela izinwele zakho phantsi kwaye ungabi ukoyika kakhulu indlela engathathiweyo.
Ukholelwa ukuba Nguwe Nguwe kuphela
Ekubeni abantu abanexhala lezenhlalakahle bavame ukuzihlukanisa, abanalo ithuba lokuthetha ngoloyiko kwabanye kunye nokufunda indlela abodwa ngayo.
Ukuba uzifumanisa kule meko, zama ukujoyina iforam e-intanethi enikezelwe kwabo banenkxalabo yentlalo, ukuze ubone abanye abaninzi babelana ngezinto ezixhalabisa ngazo.
Andifuni Uncedo
Nangona kuqondakala ukuba abaninzi abanexhala lezenhlalakahle abazange bafune uncedo olunikezwa uhlobo lwesifo, ukungaphumeleli ukufumana unyango kunokuthetha ixesha lokuphila elilahlekileyo. Zinike isipho sokuzama konke ongakwenza ngaphambi kokuvuma ukutshatyalaliswa. Fumana umboneleli wesevisi uze uthintane naluphi na unako.
Ukukholelwa Ukukhathazeka Kwezenhlalakahle ngumsebenzi woBuntu
I-Introversion kunye neentloni zizinto eziqhelekileyo zokunyamekela, nangona ukhathazeka kwezenhlalakahle kukudityaniswa kwemizwa yakho. Akudingeki uhlale kunye noxinzelelo lwakho lwentlalo ngaphandle kokuba ukwamkele izinwele ze-orange emva komsebenzi wedayi omubi.
Ukungabi Nengqondo YokuziThetha
Usenokucinga ukuba akukhathazeki ukuba uthini wena (mhlawumbi entlokweni yakho okanye ngelizwi xa abanye bengabikho) kuba akukho mntu uphulaphulayo kodwa wena. Cinga kwakhona! Amazwi owasebenzisa ukuthetha nawe unamandla. Unokuziqeqesha ukuba ungakhathazeki okanye ukhathazeke ngakumbi ngokuzithetha kwakho. Musa kuba negalelo kwiinkathazo zakho zokuxhalabisa.
Ukuphuhliswa kwezakhono zoLuntu
Ukuba uzifihlile kude iminyaka ngenxa yokwesaba uxhulumano loluntu, amathuba okuba uye waphoswa ekuphuhlisweni kwezakhono ezingundoqo zezentlalo.
Oku kunokwenene ngokukhethekileyo kubaselula abahlakulela ingxaki yokuxhalaba kwentlalo. Akukaze kufike emva kokufunda. Yenza iphuzu lokunika inzuzo yezakhono zentlalo ngokubanzi. Kodwa khumbula ukuba awukhathaleli ukuba abantu bathanda wena okanye cha.
Umthombo:
ULenze EJ, i-Wetherell JL. Imbono yokuphila kwimiba yokuxhalabisa. Iingxoxo kwi-Clinic Neuroscience . 2011; 13 (4): 381-399.