Yenza ukhululeke, Hlala ukhululekile!
Izakhono zokukhululeka xa ziyimfuneko kwaye zihlala zikhululekile xa kunokwenzeka ziyakwazi ukuguqulwa, kwaye ziyakwenza umehluko onokulinganisa kwimpilo. Oku kungenxa yokuba uhlala kwindawo yokukhathazeka okungapheliyo - esele isigxilile ngokomzimba ngexesha elide, ngaphandle kokuphazamisa impendulo yomzimba wakho-kunokuchaphazela impilo yakho kwiindlela ezahlukeneyo.
Ukufunda ukukhululeka ngokulula kwaye kulula kunokubangela ubomi obuphilileyo nobumnandi.
Ngethamsanqa, kukho iindlela ezininzi ezilula zokukhululeka ngokukhawuleza kwaye kulula. Banikezela ngabanye izibonelelo zabo ezikhethekileyo, ngoko kulungile ukwazi iindlela ezahlukeneyo ongayisebenzisa ukuze ukhululeke kwi-pinch. Nazi ezinye iingcebiso zam phezulu:
Ukuzivocavoca
Izenzo zokuphefumula yindlela ekhuseleyo yokukhululeka ngokukhawuleza kwaye kulula - zinokuthi zenziwe ngantoni na, naphi na naphina. Ukunciphisa ukuphefumula, ukuphefumla kwi-diaphragm yakho, kunye nokusebenzisa ukujonga ukuphefumla kuyindlela yokusebenzisa ukuphefumula ukuze ukhulule umzimba wakho nengqondo yakho. Nantsi umsebenzi ophefumulayo wokuqalisa ukuphefumula .
Ukucamngca
Ukucamngca kuluhlobo oludala, oluqinisekisiweyo lokuba nokuhlala lukhululekile. Eyaziwayo kwimpuma kangangeminyaka engamawaka, kuvuyiswa ukunyuka okukhulu kwintandokazi eNtshona kwiminyaka yamuva nje ngokuba abaphandi baye bafumanisa iingeniso ezibonakalayo kwizifundo zesayensi.
(Funda malunga neenzuzo zokucamngca apha.) Ukucamngca akunzima, kodwa kuthatha isenzo. Ngethamsanqa, ukuqhuba rhoqo kunokukunceda ukuba uzive ukhululekile ngexesha kunye nangemva kweseshoni nganye kwaye, ngokugqithiseleyo kwexesha, kunokukunceda ukuba ungabi nciphisa ingcinezelo entsha. Nantsi ingcamango eyisiseko ukuzama.
PMR
Ukuphumla kwe-Muscle Progressive, okanye i- PMR , yenye yeendlela zam ezisetyenzisiweyo zokuzikhulula ngokukhawuleza. Le ndlela ibandakanya ukuhlengahlengisa nokuphucula izihlunu ngokusesikweni ukusuka entloko ukuya enzwaneni (okanye ukusuka kwintsimbi ukuya kwintloko), ngaloo ndlela ukhulula uxinzelelo kwaye usebenzise ukuphendula okuphumayo . Ngokuziqhelanisa, le nkqubo ivumela ukuphumla komzimba kwimiba emibini. Kwaye kulula! Nantsi ulwazi oluthe xaxa kwi- Progress Muscle Relaxation ukuze ukwazi ukukwazi kangcono nale ndlela encinane kodwa eyaziwayo kakhulu yokukhawuleza ikhululekile.
Iziboniso
Ngenxa yokuba umzimba uphendukela ngokomzimba kwizithombe ezidalwe ngqondweni, iziboniso ziyindlela ephumelelayo yokukhululeka kwaye zilula kwaye zizonwabisayo njengemini. Kukho ezininzi, ezininzi iziboniso ezahlukeneyo onokuzama ukuzifumana zikhululekile kwaye uphinde uguqule umzi womzimba wakho. Unokuzibona ngendawo kwindawo ephumayo, ubone ngeso sigqibo esiphumelele kwisimo esicinezelayo, okanye, ngokulula, nje ukujonga uxinzelelo kunye noxinzelelo olushiya umzimba wakho ngokuphefumula! Nanku ukubonakala kakuhle kokuphefumula ukuze uqalise.
Unokuhleka
Ukuhleka kuyindlela ephawulekayo yokukhupha uxinzelelo emzimbeni wakho kwaye ufumane ingqondo yakho endaweni engcono ukuze uxinzelelo lwakho lubonakale lu ...
Ukuba unesihlandlo, ndincoma ngokunyanisekileyo ukubona ifilimu enhle, ehlekisayo okanye ukufunda incwadi ehlekisayo ukufumana ukuhleka okuncinci kumhla wakho. Kodwa ukuba awunayo ixesha kwishedyuli yalokho, ukugcinwa kwimihla ngemihla yakho yonke imihla kunokunceda kakhulu indlela yokugcina ukhululekile. Funda kabanzi malunga neenzuzo zokuhleka , kwaye ubone ezi zixhobo zokugcina umva , kwaye uya kuba nesixhobo esitsha esikhulu sokukhupha uxinzelelo xa ungayisebenzisi kakade.
Sitshintsha Ubomi Bakho
Uninzi lwezinto ezixinzezelayo aziveli kwiinkxalabo zakho / ikhonkco], kodwa ngenxa yokuphendula kwakho.
Ngokukodwa, ukuchazwa kwakho koxinzelelo lwakho, kwakunye nendlela ojongene nayo, kunokukwenza ukuba iziganeko ngokwabo zive ngakumbi (okanye ngaphantsi) ezixinezelekileyo. Okuvuyisayo kukuba unokukhetha iingcamango ezahlukeneyo, nokuba ngaba awukwazi ukukhetha imeko ezahlukeneyo zobomi. Kwaye kukho iimbalwa ezimbalwa zokufumana indlela engcono yokuhlala ikhululekile phantsi kweemeko ezivivinyayo: okokuqala, unokufumana isimboli sokucinga sengqondo ngokuguqulela iinkalo ezithile zeemeko ngendlela ezisa ithemba kunye nokuphelisa ukungathandabuzeki. Ungakwazi kwakhona ukufumana imbono yokuba unokufumana amandla amaninzi kwimeko ongayifumaniyo (ebizwa ngokuba nenendawo yangaphakathi yokulawula , eyaziwayo ekupheliseni iimvakalelo zengcinezelo), ize ifune izisombululo ezintsha. Ekugqibeleni, qiniseka ukuba awusayi kuzincama ngokucinga okungagxiliyo, kwaye ufunde ngale ndlela efanelekileyo yokucinga ephosakeleyo, okanye ukuphazamiseka kwengcamango - naziphi na izandi eziqhelekileyo? Ukuba kunjalo, ungaziqaphela kwaye ususe uhlobo lokucinga.
Ukuqhuba okuqhubekayo kusebenza imiqondiso!
Naliphi na isicwangciso osisebenzisayo, sisebenzise kwaye usisebenzise rhoqo, kwaye unako ukugcina indlela yokuphila ekhululekile. Imizamo yokulawulwa kwengcinezelo iya kuba yinkqubela phambili xa uqhubeka ufunda ngokuxinzelela kunye nokunyanzeliswa kwezixhobo zokuncedisa uxinzelelo rhoqo. Ezi zixhobo zokulawula uxinzelelo zingakunceda ufumane ulwazi oluqhubekayo kunye nenkxaso ekukuncedeni ukulawula uxinzelelo ebomini bakho ukususela ngoku.