Zama La macebiso okukhusela phantsi phambi kwexesha okanye ngexesha lokuphendula
I-Phobias echaphazela ubomi bakho kufuneka iphathwe ngutitshala wengqondo yengqondo, kodwa ubuchule bokuphucula bungakunceda ukuxhalabisa uxinzelelo lwakho ngexesha elifutshane. Khumbula ukuba unyango , olunjengophatho lwezonyango, ukunyangwa kwengqondo okanye iyeza, kunokuthatha ixesha lokuba uphumelele ngokupheleleyo.
Njengoko usebenza kwiingxaki eziphambili kwi-phobias yakho, cinga ngala macebo okuphucula uze ufumane okusebenza kakuhle kuwe:
- Ukucamngca : Ukucamngca kungancinciza iimbilini zakho, kukukwenza ukhululeke ngokubanzi. Nangona usenokuba ne- reaction response , ukucamngca ngaphambi kokujongana nemeko kunokukwenza ukuba iimpawu zakho zibe nzima kakhulu. Uphando lubonisa ukuba ukunciphisa ukunyamezela kwengqondo (MBSR), esekelwe ekucamngqondweni kwengqondo, kunceda abantu abaneengxaki zokuxhalaba kwezenhlalakahle ukulawula imizwa yabo engcono, umzekelo. Kwisifundo esithile, abantu abagqibelele inkqubo ye-MBSR babecinezelekile kwaye bacinezelekile-kwaye bazive benokuzixabisa.
- Yoga : Kukho ubungqina bokuqala ukuba i-yoga inokukwazi ukunceda ukuphazamiseka kwengxaki, eziindaba ezilungileyo kubantu abane-phobias. Njengokucamngca, i-yoga inokukunceda ukunciphisa izinga lakho loxinzelelo. I-phobia yakho isenokubonakala, kodwa ngo-yoga rhoqo, iimpawu zakho zinokuba nzima kakhulu.
- Ukubonakalisa : Ukubonakalisa ubugcisa bokuthatha ingqondo yakho ngokusebenzisa uchungechunge lweemifanekiso eziqabulayo. Abanye abantu abanesifo se-phobia bafumanisa ukuba ukusebenzisa iindlela zobugcisa kunokubangela ukunciphisa ukuphendulela kwe-phobic eqhubekile.
- Ukuphumla kweMisipha yokuThuthuka: Kule ndlela, uya kuqala kwiinyawo zakho kwaye uvumelanise ngesiganeko uze uphumule iqela ngalinye lomsila, kwaye usebenze ngendlela ephakamisa umzimba wakho entloko yakho. Le yindlela enye enokuyisebenzisa xa ujongene nesimo sakho okanye imeko.
- Ukuphumula kwe-Autogenic: Ukuphumla kwe- Autogenic kubandakanya ukudibanisa ubuchule bokuboniswa ngokuphefumula okunenjongo nokuphindaphinda ukuhamba. Oku kulukhuni ukufunda ngokwakho, ngoko khangela ukuba ugqirha okanye ugqirha unokukufundisa.
Njengokuba kukho nantoni na enye, iindlela zokuziphucula zifunde izakhono. Zisebenzise izakhono zakho ngokuphindaphindiweyo ukwenzela ukuba zibe malunga nesibini.
Ukujongana ne-phobia yakho akukaze kube lula, kodwa ukusebenzisa ezi ziphulo zokuphucula kunokukunceda ukuba ufumane imeko eyoyikisayo. Khumbula ke ngoko, ukuba ezi ziphulo zenzelwe ukusetyenziswa ngexesha elifutshane kwaye azikho ithuba elide lokufuna uncedo lobuchwepheshe.
Ukutshintsha kwendlela yokuphila elula kunokukunceda ukuba ufumane iimpawu ze-phobia phantsi kolawulo. Kubalulekile ukuzama ukwenza umsebenzi, ubuthongo obufanelekileyo kunye nokutya okunempilo rhoqo inxalenye yobomi bakho. Ungaphinda ufune ukunqanda i-cafeine nezinye izinto ezikhuthaza ukuba uzive ukhululekile.
Imithombo:
> da Silva, TL, Ravindran, LN, Ravindran, AV (2009). Yoga ekhatyweni kweengxaki kunye neengxaki zokuxhalabisa: Ukuhlaziywa. I-Asia Journal ye-Psychiatry.
I-Goldin, i-PR, i-Gross, i-JJ (2010.) Iimpembelelo zokunciphisa uxinzelelo kwengqondo (MBSR) kwimimiselo yemoya kwimiba yokuxhalabisa abantu. Umoya.
Ukuncedisa amacebiso e-Phobias. INational Health Service. > http://www.nhs.uk/Conditions/Phobias/Pages/Self-help.aspx.
Iindlela zokuphucula: Funda iindlela zokuzinzisa uxinzelelo lwakho. Clinical Mayo. > http://www.mayoclinic.org/healthy-festyle/stress-management/in-depth/relaxation-technique/art-20045368.