Indlela Yokuthetha Eburhulumenteni Xa U-SAD
Ukunikela intetho kunokuxhalabisa. Ngezantsi ziingcebiso ezisibhozo zokunika intetho xa unenkxalabo yentlalo.
Ukuba uye wafumanisa ukuba unengxaki yokuxhalaba kwentlalo (SAD) ezi ngcebiso zingakunceda ukuba ube nesithethi sikarhulumente esilungekileyo ngelixa ukwamkela unyango lwendabuko njenge- désensitization echanekileyo okanye unyango lokuziphatha (CBT) .
- Ukuzivocavoca
Ukusebenzisa umzimba nsuku zonke kunokunceda ukulawula uxhalabisayo, kwaye ukuqhuba kakuhle okanye ukuhamba kakuhle kwe-cardio ekuseni kusuku lokuthetha kwakho kuya kugcina ama-endorphins akho aphezulu amanqanaba aphezulu kunye nexhala.
- Gqoka i mpu melelo
Khetha iingubo ozilungeleyo kuzo, ezenza uzive ulungile, kwaye oko kulungilekile kweso sihlandlo. Ukuba unxiba into ongayithandiyo okanye engakufanelanga kakuhle, uya kuphazamiseka ekunikezeni intetho yakho.
- Gwema iCafine
Ikhofi, i-cola, kunye necolethi-khumbula ukuba ezintathu "C" zinokuphakama kwi-caffeine kunye noshukela, ofuna ukuwuphepha ngosuku lothetha. Zama ukuthatha indawo yakho yekhofi kunye ne-caffeine-free ezamahala herbal tea kwaye ukhethe ukutya okunokulinganisela okuqukethe amaprotheni ukunciphisa indlala.
- Ukudibana nabaphulaphuli bakho
Ubuso obungaqhelekanga bunokubonakala buyisongelo, ngakumbi xa ukhangelekile. Zama ukuthetha nabanye abaphulaphuli phambi kwentetho yakho. Oku kuya kukunceda uqaphele ukuba bangabantu nje njengawe, kwaye kungekho apho ukukugweba. Ngexesha elifanayo, ukuba unqoba i-SAD, nokuba uthetha ngomntu omnye nomntu ongabaziyo unokukhathazeka. Yazi imida yakho kwaye uzame ukunciphisa uxinzelelo ngaphambi kokusebenza kwakho.
- Yivume Ukuba Unomdla
Tshela abaphulaphuli bakho ukuba unomdla. Ingaba ngumqhubi omkhulu weqhwa kwaye unokunceda ukwenza abaphulaphuli bakho bafumane ngakumbi.
- Sebenzisa iTone yeNgxoxo
Gcina ingqalelo yabaphulaphuli bakho ngokuthetha nabo ngendlela oya kuthetha ngayo nomhlobo ngexesha lokutya. Sebenzisa itoni yokukhanya kunye nengxoxo ukuze wenze abaphulaphuli bakho bazive bekhululekile.
- Gcina Ulungelelwano Lwemehlo Elihle
Xa unxibelelwano oluhle kunye nabaphulaphuli bakho, baya kuziva bexhumeke ngakumbi kwizinto ozithethayo. Nantsi ingongoma-banabantu abathathu okanye abane owaziyo ukuma ngokwabo kwigumbi kwaye ujikeleze amehlo abo phakathi kwabo ngelixa uthetha. Ukuba ukhululekile ukhangele ngeenxa zonke kubaphulaphuli, zama ukulinganisa ukuba ngaba uhambisana nawe okanye ukuba ufuna ukuhlaziya okanye ukuchazela izinto ngeenkcukacha ezingakumbi.
- Gxininisa kwi-Content
Njengoko uthetha, vumela ukuba uhlaziye kwisihloko kunye nendlela eya kunceda ngayo amalungu alaphulaphuli. Ukushicilela ukugxilwa kwakho kunye nomxholo wenkcazo yakho kunceda ukunciphisa ezinye iingqondo ezihamba kunye ne-SAD.
Ukuba zonke izinto zehluleka kwaye uziva uxhalaba, qaphela ukuba akusiyo isiphelo sehlabathi. Ukuba unake wabaphulaphuli xa isithethi sineengxakini, mhlawumbi uziva kakubi kumntu kodwa akazange ucinge ukuba ungaphantsi kwayo. Yiba nomusa kuwe njengokuba uza kuba komnye umntu.
Funda ngaphezulu malunga nokuthetha koluntu:
Umthombo:
Grice GL, Skinner JF. UkuThetha uLuntu ukuThetha. 5. Boston: Allyn & Bacon; 2004.