Ukuphazamisa Iingcamango Zakho Ezixhalabisayo Nezibonakaliso
Abantu abanesifo sokuphazamiseka bajamelana neengxaki ezinzima, ezifana nokukhathazeka, ukuxhalaba, ukudabuka kunye neentloni. Ukuhlaselwa kweentlanzi , uphawu olusisiseko sokuphazamiseka kwesifo, ngokuqhelekileyo kuvela kwiimvakalelo ezinamandla, kuquka ukuloyika, ukungakhathazeki, ukwesaba, nokukhathazeka.
Ukuhlangabezana nale mvakalelo ecelomngeni, abaninzi abantu abaneengxaki zokugandeleka bajika kwiimpawu zokuziphatha okubi .
Ngokomzekelo, ukuzama nokujongana nale mvakalelo, umntu unokuphepha ezinye iimeko okanye mhlawumbi uzame ukusifihla loo mvakalelo ngokusebenzisa utywala. Ngelishwa, iindlela zokuxhatshazwa kweengxaki zokwahlula okwethutyana zenze iimvakalelo zenzeke, zonyusa uxhalaba, kwaye zi nokuba nemiphumo emibi yesikhathi eside.
Izindlela zokuphazamiseka zingakunceda ukulawula iimpawu zokuxhatshazwa.
Yiyiphi i-Tech Distracting?
Inkqubo yokuphazamisa yinto nje into oyenzayo ukulungisa ingqondo yakho kwiimvakalelo zakho zangoku. Esikhundleni sokubeka onke amandla akho kwisimangcipheko esicasulayo, ubeka kwakhona ingqalelo kwenye into. Xa uziphazamisa, unako ukulawula imvakalelo yakho yocingo ngokuzisa ingqwalasela yakho kwenye indawo.
Izindlela zokuphazamisa zihlala zisetyenziswa kunye nezinye iindlela zokwenza izinto. Ngokomzekelo, enye ingqalelo yakho ishintshe kwenye indawo kwaye ubukhulu bomsindo wakho buyekile, yilexesha lokuhlangabezana nale mvakalelo ngendlela ephilileyo.
Ukwenyuka okongezelelweyo kungenzeka ngokobuchule obufana nokuphumula okanye iindlela zokuncedisa.
Ndingaziphazamisa Njani Ukulwa Neentlanzi?
Xa kuhlaselwa kwesoyiko, unokuziva unxunguphelelwe nayiphi na into ebonwa yintlungu yokuhlaselwa. Izikhalazo eziqhelekileyo zengqungquthela zibandakanya ukuzanyazanyiswa , ukuvutha kwentliziyo ngokukhawuleza, intlungu yesifuba , ukubetha okanye ukuphefumula, ukuphefumula okufutshane kunye nokuthuthumela.
Ezi zithintelo zenyama zingakhokelela kwintswelo enkulu yokwesaba nokuxhalaba, njengenkxalabo yokukhathazeka yokuba uya kulahlwa, ahlazeke okanye mhlawumbi abhekane nemiba yezokwelapha ngenxa yeempawu zakhe.
Ngexesha elizayo xa ufumana ukuhlaselwa kwesoyiki okanye ukuxhalaba okukhulu, zama ukugcina iimvakalelo ukujonga ngokukhazamisa okwethutyana. Oku kuluhlu lwezixhobo ezithile zokuphazamiseka ongayenza xa uzame ukukhathazeka:
Sebenzisa ukuzizonwabisa. Ukuba ukufunda akusebenzi, ungafuna ukuzama ukubukela i-TV okanye i-movie ukubeka ingqondo yakho kwenye into. Ukuphulaphula umculo kunokukunceda uzive uxolo. Funda into enomdla, njengokufunda incwadi okanye ukunyathela kumagazini onokuzonwabisa.
Bala ukuphefumula kwakho. Ukukhupha nokukhupha, ukubala njengomnye uze uphucule kwaye uphumelele kwaye ubale amabini, njl. Qhubeka ubala umjikelezo ngamnye wokuphefumula de ufike kwi-10. Ukuba ulahlekelwa ukubala, hamba phambili uze uqale ngaphezu kwesinye.
Zama Olunye uhlobo lokuzivocavoca umzimba. Kukho iindlela ezahlukeneyo zokuzivocavoca ezixhamla ukuphazamiseka kwesifo . Xa uvakalelo lweemvakalelo, zama ukuthatha inxaxheba kwindlela ethile yokuzivocavoca. Unokufuna ukuhamba ngaphandle, uthinte i-gym, okanye welula ngeendlela ezimbalwa ze-yoga. Ukuba udibaniswe ixesha, unako ukuzama ukuqhuba iipokethi ezithile okanye ezinye izinto ezilula kunye nokukhawuleza.
Yenza I-Tech Relaxation Technique. Izindlela zokuphucula ezifana nokubonakalisa , ukuphumla kwemisipha yokuqhubekayo ( PMR ), okanye ukucamngca kwengqondo kunokukunceda utshawule kwaye ufumane ukuphula. Le mi sebenzi inokukunceda ukuguqula ingqondo yakho kwaye ikuvumela ukuba uhlale ucinga ngezinto ezintle. Ngaphezu koko, kunzima ukuziva uxhalabile kunye nokukhawuleza xa ukhululekile ngengqondo.
Ukuthatha inxaxheba kwimisebenzi yokudala. Unokufumanisa ukuba iimvakalelo zechungechunge ziyancipha xa ufumana iindiza zakho zokudala ezigeleza. Ezinye izinto zingabandakanya ukwenza ubugcisa okanye ubugcisa.
Bhala. Ukubhala ngokubhaliweyo kunokuba yinto enamandla enezinto zokuphazamiseka.
Ngokubhala ibhaliwe , unokufumanisa ukuba ukuziva kwakho ngokomoya kunokukwazi ukulungelelanisa nokulungelelanisa ukulawula iimvakalelo zakho ngokusebenzisa inkqubo yokubhala.
Thetha nomthandayo. Ukuze uziphazamise, cinga ukubiza umhlobo okanye othandekayo. Qaphela ukuba ungasebenzisi ixesha lakho ukuthetha ngeemvakalelo eziphazamisayo ozivelayo. Kunoko, cela umhlobo wakho ngobomi bakhe kwaye uqaphele indlela okukuphazamisa ngayo iimvakalelo zakho eziphazamisayo.
Imithombo:
Burns, DD (2008). Ukuziva Ulunge: Ulwaphulo olutsha lwe-Mood. ENew York: HarperCollins.
Burns, DD (2006). Xa Uhlaselo lweentlanzi: Ulwaphulo olutsha, oluNcedo lweNkathazo lokuThatyelwa kweMithi oluya kutshintsha ubomi bakho. I-New York: I-Random House.
Davis, M., Eshelman, ER, noMcKay, M. (2008). I-Relaxation ne-Stress Reduction Workbook. I-Oakland, CA: I-Harbinger entsha.
IGreenberger, D. kunye nePadesky, C. (1995). Ingqondo Ngemivo: Shintsha indlela ovakalelwa ngayo ngokutshintsha indlela ocinga ngayo. INew York: I-Guilford Press.