Amacandelo okuPhucula ama-4 aphezulu
Amasu okuphucula amacebo asetyenziswa ukunciphisa uxinzelelo kunye nokuxhalabisa. Ezi zakhono zingasetyenziselwa ukulawula iimpawu zesifo sokuphazamiseka kunye nokunceda umntu aphumelele ukuhlaselwa kwesifo . Izindlela zokuphumula zisebenza ukulawula impendulo yokulwa-okanye-yendiza , okanye ukunyamezela, okuvame ukuqhutyelwa kubantu abaneengxaki zokuxhalabisa .
Impendulo yokulwa-okanye-yendiza ixanduva lokubangela iimvakalelo zobungqina obugqithiseleyo obuqhelekileyo ngaphezu kwesisongelo esichengileyo. Ngokomzekelo, abantu abane- agoraphobia babesoloko bekwesaba iindawo ezinabantu abaninzi okanye iindawo ezivulekileyo, apho bekuya kunzima okanye kuhlazise ukubaleka ngexesha lokuhlasela . Impendulo yokulwa-okanye-yindiza ibangela izibonakaliso ezingenakunqwenelekayo, ezifana nesantya senhliziyo esheshayo, ukuphefumula ngokukhawuleza, kunye nokwandisa ukujuluka. Izindlela zokuphucula zifunyenwe ukuba zinefuthe eliphambene nomzimba ngokuphucula impendulo yokuphumula , ukunciphisa intliziyo, ukunciphisa ukunyanzeliswa komzimba, ukunciphisa iingcamango ezingalunganga , nokukhuthaza ukuzithemba nokuzithengisa iingxaki.
Uluhlu apha luyizona ndlela eziphezulu zokuphucula ukuxhalabisa. Ukuze ufumane olu lukhulu kule ndlela yokuphucula, kubalulekile ukuba uyenze rhoqo kwaye ngezinye izihlandlo xa ungazixhalabisi kakhulu. Khetha icandelo elibhenelayo kwaye lihambelana nokuphila kwakho. Nenjongo yokuyiqhelanisa ubuncinane imizuzu emi-5 ngosuku. Ngokusebenzisa rhoqo, uya kulungele ukusebenzisa ubuchule xa uphaphaza kunye nokuxhalabisa.
Exercise Exercises
Izenzo zokuphefumula ziyisiseko sezinye iindlela ezininzi zokuphucula kwaye kulula kakhulu ukufunda. Ezi zenza umsebenzi ukukunceda uphefumle ngokuthe ngcembe kwaye unzulu, oko kunokukuvumela ukuba uzive ukhululekile. Ukuzilolonga kuye kwaziwa ngokuba nefuthe lokuhlambulula, okwenza uzive unamandla kwaye uhlaziywe. Ukuphefumula ngokujulileyo kuzisa ingqwalaselo yakho kunye nokuqwalasela inkqubo yokuphefumula, ngoko kucima ingqondo yakho kwaye kukuncede ukulawula isigqi sokuphefumula kwakho. Ezi zifundo zinokunceda ekunciphiseni ukuxhatshazwa kwemisipha, kunye nokuphucula ezinye iimpawu eziqhelekileyo zesifo, njengokunciphisa izinga lentliziyo ngokukhawuleza nokulawula ukuphefumula okufutshane .
Ukubonakalisa
Ukubonakalisa yindlela enamandla yokuyeka ukuxinezeleka kunye nokuxhalabisa. Ngokubonakalisa, usebenzisa umcabango wakho ukuzijonga ngokwakho kwimeko enokuzolisa kunye neyodwa, njengobunxweme okanye kwindawo efihliweyo. Ukubonakalisa kusebenza ukukhulula umzimba wakho kunye nokuchukumisa iingcamango zakho. Ngokuzibona ngokwakho kwisimo sokuvuselela ngakumbi, unokwenza ukuba ingqondo yakho nomzimba uzive ngathi ukhona.
Ukuphumla kweMisipha yokuThuthuka
Inkqubo yokuphumla kwemisipha eqhubekayo (PMR) yindlela yokunciphisa ukuxhalabisa okubandakanya ukunciphisa uxinzelelo emzimbeni wakho ngelixa uthoba nayiphi na inkxalabo. I-PMR ibandakanya ukuqinisa nokukhupha amaqela ahlukeneyo omzimba ukuze kunciphise ukuxhatshazwa komzimba. Ngokugxininisa ingqalelo ekuvumela ukuhamba uxinzelelo kulo lonke umzimba, unakho ukukwazi ukuthula kwaye uhlalise ingqondo yakho. Xa usebenza ngexesha, i-PMR inokukunceda ukuba uqaphele xa iimisipha zakho zinyanzeliswa kwaye zikhulule ngokukhululeka ukukhathazeka ngokwenyama okubangela ukuba uxhalabele .
Yoga nokuCamngca
Abantu abaninzi bafumana i- yoga kunye nokucamngca ukuba zibe iindlela ezifanelekileyo zokunciphisa uxinzelelo kunye nokuxhalabisa. I-Yoga inokukunceda ukuba uvumeleke ukuphazamiseka kuwo wonke umzimba, ukuphucula uxinzelelo, kwaye uphumule. Ukucamngca kungasetyenziselwa yodwa okanye njengenxalenye yendlela yokusebenza ye-yoga kwaye yindlela enokukunceda ngayo xa uvakalelwa ngokulinganisela, ukuzola, nokugxila. Ezi ndlela zokuphucula ziyakwenziwa xa zikhwela ukukhulula nokunciphisa uxhalaba lwangoku kwaye ziqale usuku luziva luhlaziywe. Zingasetyenziselwa ekupheleni kosuku ukuvumela ukuhamba kwanoma yiyiphi ingxaki yokuxhotyiswa kunye nokuxhatshazwa.
Iindlela zokuLahla kunye neendlela zokuzinakekela
Amasu okuphucula ayenokusebenza ngakumbi xa kufakwe ukuhlala kwakho kunye nokuzinyamekela . Izakhelo zokuzinakekela zibandakanya imisebenzi eyenza impilo yakho iphuculwe, kubandakanywa nemimiselo, yomzimba, yokomoya, kunye neengxaki zobuhlobo bakho. Ukuba uye wafumanisa ukuba unesifo sokuphazamiseka , kunokukunceda ukuba uye kwiinkqubo zakho zokuzinakekela. Ezi zicwangciso zibandakanya ukuqhuba iindlela zakho zokuphumula, ukufumana inkxaso yentlalo , ukuphumla ngokwaneleyo, nokunyamekela iimfuno zakho zempilo.
Imithombo:
Davis, M., Eshelman, ER, & McKay, M. "Incwadi yokuHlaziya nokuNciphisa iNgcindezelo, ngo-6." 2008 i-Oakland, CA: i-New Harbinger Publications.
Schiraldi, GR "Incwadi Yokusebenzela Yokuzimela:" 2001 i-Oakland, CA: I-New Harbinger Publications.
I-Seaward, i-BL "Ukulawula uxinzelelo: iMigaqo kunye neendlela zokuMpilo kunye nokuPhila, i-7 Edition" 2011 Burlington, MA: Jones & Bartlett Learning.