Ingcinezelo ivela kwiindawo ezininzi zobomi, kwaye ukuxinwa kwengcinezelo kuvela kwiindlela ezininzi. Nangona abanye abantu bathanda ukusebenzisa isixhobo esisithandayo sokuxinwa kwengcinezelo, iingcali ezininzi zivakalelwa kukuba indlela efanelekileyo kakhulu yokuxinwa kwengcinezelo yinto ehlasela ukunyamezela kwimizila eyahlukeneyo, isebenzisa 'isicwangciso sokuhlaselwa' soxinzelelo loxinzelelo.
Isinyathelo sokuqala esibalulekileyo kwisicwangciso sokunceda uxinzelelo lokufumana uxinzelelo olusenokukunceda ukuphucula umzimba wakho okanye uxinzelele ingqondo yakho, ukuguqula ukuphendula komzimba wakho ukuze ucinge ngokucacileyo kwaye uphephe imiphumo emibi yengcinezelo engapheliyo .
Ezi zilandelayo zicwangciso zokuphucula uxinzelelo olukhawulezayo kunye noluncedo olunokukunceda ukuba wenze oku: oko kusebenza ngokuxinwa, ngokukhawuleza, kufuneka kukuncedise uxinzelelo phantsi kwemizuzu emi-5 ukwenzela ukuba unyuke kumanyathelo alandelayo ekuxinezelekeni kwakho Isicwangciso sokunceda okanye ngokukhawuleza sibhekane noxinzelelo.
Nazi izicwangciso eziliqela zokuzama:
Ukuzivocavoca
Ukugxininisa ukuphucula ukuphefumula ngenye yezindlela ezithandekayo zokunciphisa ngokukhawuleza ngenxa yezizathu ezifanelekileyo: ukuqhuba ukuphefumula kunokukwenziwa ngabani na, nangaliphi na ixesha, ngokuqeqeshwa okuncinci, kwaye kungabi ngexabiso! Izenzo zokuphefumula zingadibaniswa nezinye iindlela zokuncedisa uxinzelelo (njengemifanekiso ekhokelwayo okanye ukucamngca) ngeenzuzo ezongezelelweyo kunye nokukhululeka kokusetyenziswa. Funda kabanzi malunga nokuphefumula kwaye ufunde ukuphucula ngokukhawuleza ubukhulu bokuphefumula .
PMR
Ukuphumla kwe-Muscle Progressive , okanye i-PMR, yinkqubo onokuyifunda ukuba, ngokuziqhelanisa, kukukunceda ukhulule ngokupheleleyo zonke izihlunu emzimbeni wakho ngokukhawuleza, ngaloo ndlela ukhulula uxinzelelo kwixinzelelo.
Njengazo zonke izicwangciso ezikhankanywe kweli nqaku, i-PMR ikunceda ukuba uphendule ngokukhawuleza impendulo yomzimba wakho ngokukhawuleza. Kananjalo kungenziwa nakweyiphi na indawo okanye indawo, emva kokuba ufunde ubugcisa kwaye uyayenza. (Kubaluleke kakhulu xa uzama ukulala .) Funda kabanzi malunga nendlela yokusebenzisa i-PMR .
UkuCamngca kweMini
Ukucamngca kukufumana isimo njengengcinezelo yokulawula uxinzelelo kuba izisa iintlobo ezininzi ezintle, kubandakanywa (emva kokusebenza okuqhubekayo) ukuxhaswa kweengcinezelo ezizayo! Abantu abaninzi banamahloni ekufundeni ukucamngca kuba bacinga ukuba abanalo ikhono lokufunda ubuchule okanye ixesha lokuziqhuba rhoqo. Eyona nto, ukucamngca kunokuba lula kakhulu ukufunda, kwaye imizuzu emihlanu yokucamngca ingenza umehluko. Funda kabanzi malunga neenzuzo zokucamngca , nendlela yokusebenzisa ukucamngca ngeminithi emi-5 .
Aromatherapy
Njengoko kulula ukusetyenziswa, i-aromatherapy ilula nje njengoko ifika! Izifundo zibonisa ukuba iintlobo ezithile ze-aromatherapy zinokuphumelela ekuphumuleni uxinzelelo , kwaye emva kokuba unayo i- aromatherapy iya kukhululeka, awuyi kuyenza into engekho nto ngaphandle kokuba uhambe ngemisebenzi yakho eqhelekileyo njengoko uqhelekileyo! (Amacandelo anokudibanisa anokuncedisa ukuxhaswa kwengcinezelo, kodwa ayimfuneko.) Funda kabanzi malunga nophando nge-aromatherapy kwaye ufumane iindlela zokusebenzisa i- aromatherapy yokunceda uxinzelelo .
Ukukhawuleza ngokukhawuleza kokuzivocavoca
Ukuzivocavoca ngumsebenzi okhululekileyo wokuncedisa uxinzelelo kuba lukhulu ngomzimba wakho wonke kwaye uzisa iingenelo ezingokwenyama ngaphandle kwalaba bantu abanolwazi ngenxa yokuphendula ngokunyanisekileyo.
Ukuzivocavoca kunokubonelela ukuphazamiseka, i-endorphins kunye nesiphumo sokukhungatheka. Ngelishwa, akusoloko kusebenza njengento yokukhawuleza yokuxininisa , njengoko iingeniso ezipheleleyo zokuzilolonga azinakufezekiswa kude kube yinto eqhubekayo yokuqhuba umsebenzi, kwaye oko kunokukushiya ushubile; Ngoko ke, ungayisebenzisi eklasini okanye kwiofisi, okanye xa udibana nabaxhasi kunye noxinzelelo. Nangona kunjalo, kwiimeko apho zingasebenza khona, kwanokugqithisa ngokukhawuleza kokuzilolonga (njengokuhamba ngokukhawuleza kweenqwelo zeenqwelo, okanye iisethi ezininzi ze-push-ups) kunokuncedisa ukukhululeka kwengcinezelo. (Njalo qhasela ugqirha wakho ngaphambi kokuba uqale nayiphi na inkqubo yovavanyo, ngokuqinisekileyo.) Funda kabanzi malunga neenzuzo zokuzilolonga kunye nendlela yokusebenzisa umzimba wokuncedisa uxinzelelo.
Yenza ihleka
Ukugcina uhlaziyizo kunokunciphisa uxinzelelo ngeendlela eziliqela . Okokuqala, kukho iingenelo ezithile ozifumana ekuhlekeleni okunokukunceda ukhulule uxinzelelo kwaye uhlale uphilile ebomini bakho. Kwakhona, ukuhleka kudibanisa abantu, kwaye inkxaso yentlalo ikulungele ukuxinwa kwengcinezelo. Ngaphezu koko, kunzima ukuhlala ucinezelekile xa uhleka. Kwaye ukugcina umxhelo kukusikhumbuza ukuba iingcinezelo zethu zingabi ngathi zixhala njengokuba zibonakala, kwaye mhlawumbi zinokusombululo. Ngenxa yezi zizathu, ukuhleka ekujonganeni noxinzelelo kunokukunceda uzive ungcono kumcimbi wemizuzu. Funda kabanzi malunga neenzuzo zokuhleka kunye nendlela yokugcina uvakalelo ekujonganeni noxinzelelo.