Ukusebenzisa Ingqiqo Ukutshintsha Ubuhlobo Bakho noKhathazeka
Iingxaki zempilo yengqondo eziqhelekileyo eUnited States zixhalaba , zifumana ama-18% abantu abadala. Abaninzi abangenazo iimfuno zokukhathazeka ngokuxhalabisa basoloko bejamelana nokuxhalaba rhoqo, benze konke abakwaziyo ukunqanda. Esikhundleni sokulwa nalo, umkhondo wasendulo wokucamngca ngengqiqo kunye neengqondo ezisekelwe ekuncedeni abantu kunceda abantu batshintshe ubudlelwane babo kunye nokuxhalaba, kwaye banamava amaninzi ngenxa yoko.
Ngaphambi kokuqalekisa ukukhathazeka, yazi oku:
Ukusuka kwimibono yokuziphendukela kwemvelo, sonke sinenkxalabo yokubulela ngobomi bethu njengezilwanyana. Ukuba kwakungekho amandla omzimba womntu ukuba ahlangane ngokukhawuleza ebusongweni, esebenzisa isimiso sawo sovelwano kwaye aphendule impendulo yokulwa-okanye-yindiza , asiyi kusinda kwimisipha yamahlombe alambileyo kumaxesha amandulo.
Ukuxhalabisa Namhlanje
Ngelishwa, abantu abajongene nokuxhalaba namhlanje, ukuba impendulo-yokulwa-okanye-indiza iphendukele kwiimeko ezinobungozi, kwaye bafumana impendulo engokwenyama eya kubangele ukuba baqhube ngokukhawuleza, kodwa abanakho ndawo. Nabani na oye wahlangabezana nokuxhalaba unokuthintana nolunye ubonakaliso oluqhelekileyo lokuzixhalabisa: iintende zezandla, intliziyo yokugijima, ukuphefumula ubunzima, umlomo omile, ukunciphisa ukutya ... uluhlu luqhubeka. Kuqhelekile ukuba abantu banikezele kumagumbi angxamisekileyo ukukhalaza ngeentlungu zentliziyo xa eqinisweni bafumana ukuhlaselwa kwexhala .
Into enokuba nzima kakhulu malunga nokuxhalaba kukuba enye izama ukuyilungisa, eyona nto ingakumbi.
Ukuthetha Ngokungafani Nokukhathazeka Ngengqiqo
Abantu abaninzi bazama ukulwa nokuxhalaba kwabo njengendlela yokusombulula. Ngokuqhelekileyo, le ndlela yokulawula ukuxhalabisa iba yincinci. Njengoko i-psychologist isilumko, uCarl Jung , wathi kuye, "yintoni ophikisa ngayo." Ukuba ulwa nexhala, uphazamise yonke imihla xa ibuyisela intloko yayo embi, kwaye ulindelwe ukuba ube ngumntu onxilisayo, uya kumema nje uxhalabisayo ebomini bakho.
Isinyathelo sokuqala sokuba nolwalamano olungcono kunye nokuxhalaba kukuvuma ukuba kuya kuba khona ebomini bakho.
Ingqiqo isisiseko esingazigwebiyo, esivulekileyo nesamkeleyo ukufumana ulwazi ngamaxesha. Nangona iyingcambu zayo kwi-Zen Buddhism, kuye kwaba sisiseko sonyango olusebenzayo lwexhala elibizwa ngokuba yi-Mindfulness Based Based Stress Reduction, eyenziwe nguDkt. Jon Kabat-Zinn, umbhali weNaphi na Uya Kuyo, Ukho. Xa unako ukugcina iingcamango zakho kunye nemvakalelo evela kwisithuba esinqamlekileyo, awukwazi ukuphendula kubo kwaye ubanjwe kuwo. Ngeke ube lula ukuba unamathele ekukhathazeni okungapheliyo, kwaye kuya kubakho ukujonga izinto ozikhathazayo njengeengxaki zokungathandabuzi kunye neengcamango zangasemva. Ukukhumbula kusinceda sikhumbule ukuba asiyizizathu zethu okanye iimvakalelo zethu; Senzeke nje ukuba sibone.
Kufuneka Uqikelele
Thatha umoya ophantsi, hlala emva, uqaphele okwenzekayo, kwaye ujonge amava akho. Phawula ukuba kwenzekani. Faka i-smartphone yakho phantsi uze uphefumule nje. Zama oko ngomzuzu okanye njalo ngexesha lakho. Yiba nolwazi malunga namava akho, kwaye ube khona. Xa uqala ukuhlakulela ulwalamano olutsha kunye nokuxhalaba ngokumkela nje oko kukuthi, kwaye unqume ukuzama ukulwa nalo, kusenokuba ungathi uninzi lweengxaki.
Imithombo
Ukuxhalabisa kunye Nokunyanzelwa kweMelika
Miller, J., Fletcher, K. kunye noKatat-Zinn, J. (1995) Ukulandela ukulandelwa kweminyaka emithathu kunye neempiliso zengxaki yokunciphisa uxinzelelo lokunyanzelisa uxinzelelo ekunyangeni kweengxaki zokuxhalabisa. General Hospital Psychiatry, 17: 192-200.