Ukuphepha iziganeko ozoyixhawulayo kunokunciphisa uxhalaba lwakho kwixeshana elifutshane-kodwa lusebenza kuphela ukuqinisa i-phobia yakho kwixesha elide.
1 - Ukubona Omnye Owaziyo kwaye Ungayazi Oko Utshoyo
Nangona kube lula ukuphepha ukudibanisa kwamehlo, uwele i sitrato, uyehla kwindawo ethile eyahlukeneyo, okanye uhambe ngenye indlela-konke ukuphepha kukunyusa uxhalaba lwakho. Endaweni yoko, thabathe umoya ocolileyo, umomotheka, uze uthi hi. Yiyo yonke into ofuna ukuyenza!
2 - Ukuthathwa Ngenzuzo Yomnye
Abantu abanenkxalabo yezenhlalakahle bahlala bengakwazi ukuqinisekiswa kuba besaba ukucasula abanye okanye ukugwetywa kakubi. Nangona kunjalo, ukuxhaswa kuyisakhono esinokuphucula ubudlelwane-kuba ivumela omnye umntu ukuba azi into oyifunayo nento okulindeleyo. Ziqhelise ukuqinisekiswa ngokuchaza izidingo zakho ngendlela ezolile kwaye uphulaphule iimfuno zabanye, ukuze ufikelele kwi-compromise.
3 - Ukusebenzisa i-Restroom yoluntu
Ukwesaba ukusebenzisa iindawo zokuphumla zikarhulumente kuthiwa yi- paruresis . Ukuxhalabisa malunga nokusetyenziswa kwamagumbi okuphumla koluntu kunokuphazamisa ubomi bemihla ngemihla-kwaye akukho nto ihlazo. Nangona kunjalo, ukwesaba oku kunokutshatyalaliswa . Njengokunye ukwesaba, kukulungele ukunqoba ukwesaba ukuhlaliswa koluntu ngokukhawuleza usebenzisa ukwesaba ulawulo. Yenza uluhlu lweemeko ukusuka kumncinci ukwesaba okukhulu, uze ubenze ngokulandelelana ngexesha ubeka isoyiko lwakho.
4 - Ukuxhoma phambi koMntu wonke
Ukubhukuda kukubonakalisa uphawu oluqhelekileyo lokukhathazeka kweentlalo. Mhlawumbi ufumanisa ukuba ubuso bakho buqhubhisa obomvu xa uchongwa okanye wenza isikhungo sokuqwalasela. Ukuba uke wabuya ubuso bakho buphendulele ebomvu kwiqela, uyazi ukuba kunzima kangakanani.
Nangona ungeke unqume ukuphazamiseka ngokupheleleyo, ungayinciphisa ngokuqwalasela iingcamango zakho malunga nemeko, njengokuzixelela esithi "Abantu mhlawumbi abaqapheli kangangoko ndicinga ukuba."
U-5 - Ukuba nguLobugqwetha kwiCandelo
Abafundi abanenkxalabo yentlalo bahlala bethule kwaye abaphenduli imibuzo emininzi kwiklasi. Bangahle bathathwe ngokuthula kwaye banqwenela ukuba banokuthatha inxaxheba ngaphezulu. Ootitshala banokuze bawagxeke aba bafundi, becinga ukuba abanomdla, kunokuba banenkxalabo yentlalontle. Ukuba nguwe, mhlawumbi umemeza ngaphakathi ngaphakathi nangaphandle kwakho okuphumlileyo.
Ukuba uthetha eklasini yinkinga, zama ukuqala encinci ngokuthetha notitshala ngamnye emva kwesikolo, okanye ubuze ukuba unokwenza umsebenzi wesikweledu okongezelelweyo endaweni yokuthatha inxaxheba uze uqinise isibindi.
6 - Ukufihla kwigumbi lakho lomdaka kude kube ngumntu wonke
Ukuba unenkxalabo yezenhlalakahle, unako ukufihla kwigumbi lakho lokulala ngaphandle kokufuna abahlobo kwiikholeji. Ngoxa le nto inokusombulula ingxaki yakho yesikhashana yokuxhalabisa, ekuhambeni kwexesha, iyanciphisa ubuhlobo obufunekayo kwiikholeji .
Esikhundleni sokufihla lonke ixesha, zama ukutyelela inkonzo yeengcebiso kwikholeji ukuze ubone ukuba ngaba banikela izifundo ngokukhumbula. Le ndlela yokucinga inokukunceda uzive ungakhathazeki kwaye ujoyine iqela.
7 - Ukuba ngu-Hermit Facebook
Ngelixa i-Facebook isetyenziselwa ukwenza kunye nokugcina ubuhlobo, ingaba nemiphumo emibi kulabo abanenkxalabo yentlalo .
Ukuba usebenzisa i-Facebook, qiniseka ukuba ungayiqhathanisi nabanye kwaye ungathathi ixesha elide ukwenza izithuba zakho-abantu abafundanga ngokusondeleyo.
8 - Ukwesaba Ukuphendula Isango
Abantu abanenkxalabo yentlalo banokuphepha ukuba benze izinto ezilula abanye abangenakuze bazenzele ukuzenza, njengokuphendula umnyango, ukuphendula ifowuni, okanye ukuqeshwa. Ukuba ngaba nguwe-cinga ukuba ukuqhuba kuphela kuya kwenza ukuba ukwesaba kwakho kuphephe.
Ukhulule kulo lokoyiko ngokwenza umgaqo-nkqubo ukuba uhlale uphendula umnyango okanye ifowuni ngaphandle kokuba ungeke ukwazi ukwenza njalo ngelo xesha. Kancinane, kufuneka ufumane lula.
9 - Ukufihla kwindawo yokuphumla kwiqela
Abantu abanenkxalabo emphakathini banokuzifumana befihla kwindawo yokuphumla kumaqela. Ukuba nguwe, qonda ukuba ixesha elide uchitha ukufihla, amathuba ambalwa kufuneka unqobe ukwesaba kwakho. Akunakufuneka ube yinqabana yentlalontle, kodwa ubuncinci ukubeka unyawo lwakho olungcono kwiiyure ezimbalwa ngaphambi kokuba uzenzele ngokusemthethweni umncedisi wakho.
10 - Xa uvakalelwa kukuba akukho mntu eGumbini Uyakuqonda
Abantu abanenkxalabo yentlalo badla ngokungaqondi kakuhle ngabanye. Unokucelwa ukuba kutheni u "thulile" okanye kutheni ungathethi nje ngaphezulu. Ukuba oku kwenzekile kuwe, uluhlu lwezinto ezimbi kunazo zonke ukuthetha kubantu abaneengxaki zengxwabangxwaba zentlalo zinganqwenela. Cinga kwangaphambili malunga nendlela oya kuphendula ngayo le meko ukuze ungabanjwa kwaye ungabi nantoni na ukuphendula.
Iingcebiso zingabandakanya:
- "Ndiyifumana loo nto. Ngokwenene, xa undikwazi mna ndiyakwazi ukuthetha."
- Abanye abantu bathetha kakhulu. Ndikhetha ukuphulaphula nokugcina. "
11 - Ukungazi Nawabamelwane Bakho
Oo, loo mmelwane aphelileyo! Ngaba ukwesaba ukuthetha nabamelwane ? Ukuba kunjalo, kha thazeka. Mhlawumbi abakucingi ngawe njengento engathandekanga yokukhanya njengoko uzibona wena. Nika ukumomotheka okulula, zithi, nceda xa unako. Akufuneki kube nzima kunoko.
12 - Ukutshutshiswa xa ubuzwa ngomhla
Ukuthandana kunokuba nzima kulabo abanenkinga yokuxhalabisa abantu. Usenokuba noyiko lokubuza umntu ngomhla, engazi indlela yokuthetha nomntu othandana naye kwaye uchitha ixesha lobomi bakho bodwa.
Ukuba umntu ekubuza ngomhla, kuya kufuneka ugqibe isigqibo malunga nendawo oya kuyo. Ukuba uthe wavela kwi-SAD, kukulungele ukhetho lomsebenzi onokukunika into ekuthetha ngayo okanye akufuneki ukuba uthethe ixesha elipheleleyo.
13 - Ukuzimela omnye kuMbutho
Ukwenza intetho encinci kulula xa uceba malunga noko uza kuthetha kusengaphambili. Ezinye izihloko zilungile kwiintetho ezincinci (imozulu, umsebenzi, izinto zokuzilibazisa, njl.) Kunye nezinye zigcinwe kakuhle kubantu obaziyo kakuhle (abatshatileyo, inkolo, ezopolitiko, njl.).
Ukuba ufumana wodwa, khangela omnye umntu obonakala engenakho nkampani kwaye anikeze i-opener efana neye "Njengemimozulu esinaye ngoku, awucingi na?"
14 - Uvakalelwa kukuba uyayiphendula ukuphendula ifowuni
Ifowuni ingaba nzima kulabo abanenkxalabo yentlalo. Usenokuba ukwesaba ukuthabatha ifowuni xa isalathisa, ukhethe ukuyiyeka kwivoicemail. Ungasusa iifowuni ezibalulekileyo kuba unomdla kakhulu ukudayela inombolo.
Ifowuni yakho yeefowuni inokutshatyalaliswa ngendlela efanayo naluphi na uhlobo lwe-phobia-ngokubonakaliswa ngokukhawuleza koyiko lwakho. Qala encinci, ngokufowuna umnxeba malunga nomcimbi olula. Kancinci sebenzisa indlela ukuya kwiifowuni ezinzima. Ngokufanayo ngokuphendula yakho ifowuni-ekuqaleni, khetha kuphela xa ulindele ucingo olulula. Ekugqibeleni, ufanele uphendule ifowuni rhoqo xa ihamba.
15 - Ukuba nexhala lokuThatha uxolo loBomi bakho
Ukuxhalaba kwezenhlalakahle kungathatha ubomi bakho, ukunyanzela yonke into oyenzayo (kwaye ungenzi). Ukuba oku kwenzekile kuwe, unokuba ufuna ukucinga ukuba ungaphula njani kwi-rut ekhoyo. Yenza okuthile ngokupheleleyo kwindawo yakho yokuthuthuzela ukuze uqalise, njengokungena ngemvume kwiklasi okanye ukumema umhlobo ukuba fundisisa ndawonye.
16 - Akunakuziva Ukulungele Ukulala Ngesondo
Ngaba isondo sinzima xa unesifo sokuxhalaba kwentlalo? Ngokuqinisekile. Kungabangela ukungasebenzi kwezesondo, ukungaphumeleli kokubandakanya ngesondo, kwaye kungabangela iingxaki zesondlo. Ukuba isondo ngokwenene siyimpikiswano yangokwenyama, ugqirha unokukwazi ukuphatha imiba yakho yesondo kunye nengxaki yokuxhalabisa abantu.
17 - Ukunikela kwizinto ngenxa yokukhathazeka kweNtlalo
Ngokukhawuleza! Ungayeki kwiinjongo zakho ngenxa yokuxhalaba kwentlalo. Kusenokwenzeka ukufezekisa into oyifunayo ebomini . Yenza njalo ngokubeka iinjongo uze usebenze kubo-mhlawumbi ngokusebenzisa iincwadi zokuncedisa okanye ngoncedo lomgqirha.
18 - Ukubetha Ngexesha lokuthetha
Ukubetha kunxulumene noxinzelelo loluntu kwaye unokutshatyalaliswa. Bobabini uqeqesho lwentetho kunye neengqondo zokuziphatha (CBT) lunokuba luncedo kule ngxaki.
I-19 - Ukuphepha Ukuqhagamshelana neNtlalo emsebenzini
Ukuxhalaba kwezenhlalakahle kunokuchaphazela umsebenzi wakho kunye nomsebenzi ngeendlela ezininzi. Ukusuka ekutshintsheni ukukhushulwa ukwenzela ukuphepha ukusebenzisana kwentlalo kunye nabasebenzi kunye nabo-kwaye kwiimeko ezingathandabuzekiyo ezingenakukwazi ukusebenza kuzo zonke-uxinzelelo loluntu lunempembelelo enkulu.
Isinye isinyathelo onokufuna ukuyithatha ukuxelela umqeshi okanye umphathi wakho malunga nokuxhalaba kwakho kwentlalo, kuba kunokukho iindlela zokukuhlala emsebenzini ukuze wenze umsebenzi wakho ngempumelelo.
20 - Ukuba nguyedwa Uninzi lwexesha
Abantu abaninzi abanenkinga yokuxhalabisa abantu bazizwa bephela kwiintsuku ezikhethekileyo zonyaka ezifana neSonto likaValentine , i- Thanksgiving , iKrisimesi , uNyaka omtsha, kunye nakwiimini zabo zokuzalwa . Amanye amathiphu ukuba uzive wedwa wedwa kuquka ukuzenza ezo ntsuku zive ngathi naluphi olunye usuku lonyaka, uceba into ekhethekileyo ukuba uyenzele yona, kwaye uceba into ekhethekileyo yokwenza komnye umntu.