Indlela yokuphucula iSicwangciso sakho soNcedo lwe-OCD
Ukukhathazeka okugqithisileyo (OCD) kubonakalisa ngeendlela ezininzi kwaye kubangelwa zimbangela ezininzi. Enye yezo zinto ziphazamisayo. Indlela efanelekileyo yokuphucula izakhono zakho zokuncedisa i-OCD kukufunda nokuqhuba rhoqo iindlela zokuphucula. Nazi iindlela ezintathu ezilula ongazenza ngazo:
Uphulo olujulile
Ukuphefumula okukrakra , okanye "ukuphefumla isisu," kuthumela uphawu olukhulu kakhulu lokuphumula kwingqondo eguqula ngokukhawuleza ukuvuvukala kwemvelo, kwaye ke, amanqanaba oxinzelelo.
Ngexesha lokuphefumula kwesisu, sinokunciphisa intliziyo, sinciphise uxinzelelo lwegazi kunye nokuphefumula okungakumbi, okunye kukukhuthaza ukuzinza nokuphumula.
Isinyathelo sokuqala sokuphefumula ngesisu kukuhlala okanye ukulala egumbini elincinci kwindawo epholileyo kunye nesandla esinye kwisifuba sakho kunye nesinye kwisisu sakho. Abanye abantu baziva bekhululekile ukuvala amehlo abo, kodwa oku akubalulekanga. Qala ngokuphefumla ngeempumlo zakho. Xa uphefumula, kufuneka uzive nje isisu sakho sanda. Uya kukwazi ukuba wenza oku ngokufanelekileyo ukuba isandla sakho esifubeni siphelile sisandla xa isisu sakho sisuka ngaphandle.
Emva kokuba uthathe umoya obunzulu, vuthela umoya ngokukhawuleza ngemilomo elandelelanayo-efanayo nomntu oza kwenza ukuba ibhola ibhubhe - kwaye uzive isisu sakho sibuyele emlonyeni wakho. Kwakhona, kuphela isandla kwisisu sakho kufuneka sihambe. Ukufudumala kufuneka kuthathe amaxesha amabini ukuya kweethathu ngokukhawuleza.
Ukuphumla okuza kuphefumula kakhulu kuya kutsala emva komzuzu okanye ezimbini, kodwa uqhubeke u-5, 10 okanye imizuzu engama-20 ukufumana izibonelelo eziphezulu.
Ukucamngca
Ukucamngca kwengqondo kubonakala kukuphela kobu bushushu kwaye kukho isizathu. Izizathu ezininzi, ngokwenene. Emva kokuba ufumene ubuchule bokuphefumla obunzulu obukhankanywe ngasentla, unokufuna ukuzama ukucamngca ngengqiqo .
Ukucamngca ngengqiqo yinto yokuqaphela iingcamango ngaphandle kokugweba okanye ukuwagxotha.
Ngokusebenzisa ukucamngca kwengqondo siyazi ngakumbi iingcamango esinazo kwaye sibe ngcono xa sizikhusela ezi ngcamango size sibe "nobude bengalo" kubo. Ngokusebenzisa lo mkhwa asikwazi ukuba nefuthe kwiingcamango eziphazamisayo, kubandakanywa nokugqithiswa okuyingxenye ye-OCD. Enyanisweni, ukukhumbula ingundoqo yecandelo loMkeleko kunye noTywala .
Ukuze usebenzise ingcamango engqondweni, qalisa ngokunyusa okuphefumlelweyo okuchazwe ngasentla. Njengoko uphefumula, zama ukunyamekela iingcamango, ukuvakalelwa, ukwesaba, ukuxhalabisa kunye neengxaki ezigqithisayo engqondweni yakho. Qaphela nje ezi ngcamango ngaphandle kokuzama ukuzitshintsha. Phawula oko kwenzeka ntoni kule ngcamango xa ushiya nje uqobo kwaye uvumele ukuba badlule. Sebenzisa ukuphefumla okujonge njenge-anchor yakho kulo msebenzi.
Akuqhelekanga ukuba abantu bafumane amanqanaba angakumbi okuxhalabisa xa beqala ukufunda ukucamngca ngengqiqo njengoko kusenza sidibanise neengcamango eziphazamisayo, ukwesaba, ukukhathazeka, njl. Nangona kunjalo, emva kwexesha uya kwandula ukhululekile nje ukuhlala nale ngcamango ngaphandle kokuthatha nyathelo.
Ukuphumla kweMisipha yokuThuthuka
Ukuphumla kwe-muscle ( Progressive muscle relaxation) (i-PMR) ingasetyenziselwa ukuphefumla okuchazwe ngentla. Ukuphumla kwe-muscle okuqhubekayo kunokuba luncedo kakhulu ekuboneni uxinzelelo olufihliweyo kuwo wonke umzimba.
Ukuqhuba i-PMR, ulale okanye uhlale kwindawo epholileyo kwindawo egxile kwaye uqale ukusebenza ngokuphefumula ngaphezulu. Njengawe, qhawula zonke izihlunu ebusweni bakho. Gcina le imizuzwana engu-10 ukuya kweyesi-20 uze ukhulule ukuxhatshazwa ngelixa ugoba ngokukhawuleza. Phinda le zihlandlo ezimbalwa uze uhambe phantsi emzimbeni wakho, iingalo, isisu, isilwane, imilenze, amathole - ukuphinda le patheni yokukhubaza / ukutshisa nokuphumla / ukuphumla.