Iinkqubo Zokuphucula Ukulawula Ukukhathazeka Kwezenhlalakahle Zentlalo
Ukukhathazeka kwezifo zokuphucula izifo ziyinxalenye ebalulekileyo yonyango lokuziphatha oluneengxaki zokuxhalabisa kwaye ngokukodwa ukukhathazeka kweentlalo (SAD) . Ngokomzekelo, ukuba unokwesaba ukuthetha koluntu , inxalenye yonyango lwakho inokubandakanya ukuqhuba ukuphefumula nokusilalisa umzimba xa ucinga ukunikela intetho.
Nangona iindlela zokuphucula zihlala ziyinxalenye yesicwangciso sonyango olubanzi, ezi zicwangciso onokuziqhuba ngazo ekhaya.
Izicwangciso ezine ngokukhethekileyo ezisetyenzisiweyo ziphefumlayo, ukuphucula umzi, ukuqeqeshwa kwe-autogenic, kunye nekiso okhokelwayo.
Ukuphefumula
Ukuphefumla , okanye ukuphefumla, kuyindlela yokwandisa i-sulfipm yakho njengoko uphefumula, ukuze isisu sakho siphakame kwaye siwa, endaweni yesifuba sakho. Ngethuba lokuhlaselwa kwexhala, unako ukuthatha ukuphefumula okungapheliyo, okubangela iimpawu zokuxhalaba.
Ngokusebenzisa indlela yokuphefumula ngokukhawuleza nangakumbi ngelixa ukhululekile, uya kuba nokukwazi ukubiza le ndlela yokuphumla ngexesha loxinzelelo. Ukuphefumla kukudala isiseko apho ezinye iindlela zokuphucula zakhiwa, ngoko kubalulekile ingcamango yokuqonda.
Ukuphumla kweMisipha yokuThuthuka
Ngaba wakha waphawula ukuba unomva emva kokuba usebenze ngokunyanisekileyo? Iimisipha zakho zinyamekile kangangokuba umzimba wakho ukhululekile ngokupheleleyo.
Le njongo yokuphucula imisipha (PMR). Ukunyuka phakathi kweentsuku kunye nokukhululeka kwemisipha kunokunceda ukuphucula umzimba. Ngethuba lo mkhuba, uya kuhanjiswa kwixesha kwaye ukhululeke imisipha eyahlukahlukeneyo emzimbeni wakho. Ngamanye amaxesha oku kudibeneyo kunye nokubonakaliswa kweengcamango ozijonga ngayo ubhekene neemeko eziloyiko kunye nokufunda ukuphumula njengoko wenza njalo.
Uqeqesho lwe-Autogenic
Uqeqesho lwe-Autogenic luchaza ubuchule obufana nokucamngca , apho uphinda uphinda uluhlu lweengxelo kuwe malunga neendawo ezahlukeneyo zomzimba wakho. Ukuphindaphinda kwezi nkcazo kukholelwa ukuba kuchaphazela ukusebenza kweenkqubo zakho ze- nervous system , ezibandakanya izinga leentliziyo.
U mfa nekiso
Ngaba uke wanqwenela ukuba ubalekele kwisiqithi se-tropical okanye umgodi kwindawo yegumbi? Ukuba awunalo ixesha okanye indlela yokuphila imbali yakho, faka umfanekiso okhokelwayo uzame.
Le nqubo ibandakanya ukusebenzisa zonke iingqondo zakho ukuba uzibonele kwindawo ekhululekile. Umzimba wakho, kwakhona, ungena kwindawo ekhululekile. Kodwa, qaphela ukuba unokukhululeka ukuba ulale!
Kungcono ukuba ungayisebenzisi le nkqubo xa kufuneka ube khona kungekudala. Zama ebusuku ngaphandle kokuba uceba ukulala.
Uphando malunga nokuphumla kokuxhalabisa
Ucwaningo lwe-2017 lweemeta lweengxelo ezingama-50 (izigulane ezingama-2801) zifanisa uqeqesho lokuphumula kunye nokunyangwa kwengqondo kunye nokuziphatha ngokuxhalabisa. Iziphumo zolu vavanyo zibonise ukuba akukho mvelaphi ephawulekayo phakathi kokuzihlaziya kunye neengqondo zokuziphatha zokukhathazeka ngokubanzi, ukuphazamiseka kwesifo, ingxaki yokukhathazeka kwezentlalo, kunye ne-phobias ethile.
Ukongezelela, uhlolo lwe-2018 oluchanekileyo kunye ne-meta-uhlalutyo lokuhlola impembelelo yonyango yokuphucula abantu abaneengxaki zokuxhalabisa kubonise ukuba unyango oluphuculweyo lwaluphumelele ukuba leli qela linciphise iimvakalelo ezimbi kunye neempawu zokudakumba, ukukhathazeka, nokukhathazeka.
ILizwi
Ukuba uxhalaba lwakho lwentlalo lunzima kwaye awuzange ufune uncedo kwizengcali zempilo yengqondo, oku kufuneka kube yinyathelo lakho lokuqala. Nangona kunjalo, ukuba ufuna nje inkxaso eyongezelelweyo, ukusetyenziswa kwezi zicwangciso zokunceda kunokunceda ukunciphisa iimpawu zakho.
Beka eceleni ixesha eliqhelekileyo lemini ukuzisebenzisa ezi ndlela zokuphucula, ukuze kube ngumkhwa.
Emva kwexesha, kufuneka uqaphele ukuba kuba lula ukuzinqabisa xa uxinzeleleke okanye uxinzeleleke kwiimeko.
Imithombo:
> Ukukhathazeka BC. Izicwangciso zokuzinceda zokuzixhalabisa kweentlalo .
I-AForm, i-Christensen H, iGriffiths KM, uParslow RA, uRodgers B, iBlewitt KA. Ukuphumelela kokuncedisa nokuncedisa unyango lweengxaki zokuxhalabisa. Med J Aust . 2004; 181 (I-Suppl 7): S29-46.
UKim HS, uKim EJ. Iimpembelelo zonyango lokuphulukana kwiinkxalabo zokuxhalabisa: Ukuphononongwa ngokuHlolo kunye nokuhlaziywa kweMeta. Arch Psychiatr Nurs . 2018; 32 (2): 278-284.
> University of McMaster. CD yokuLahla
> UMontero-Marin J, uGarcia-Campayo J, uLópez-Montoyo A, uZabaleta-Del-Olmo E, uCuijpers P. Ngaba ukwelapha kwengqondo kunokuziphatha kunokuphucula unyango ekwenzeni ukhathazeka kwezixhala? Uhlalutyo lweemeta. Psychol Med . Oktobha 2017: 1-12.