Ukuxinezeleka kuyinkxalabo eqhelekileyo ekuqaleni kokuyeka ukutshaya . Ukungabi nicotine kunye nokulahlekelwa "ngumhlobo" esasinceda ukuba siphumelele yonke into esuka kumsindo kuya ekukhatyeni kushiya abaninzi abatsha abatshitshisileyo beziva bengenanto kwaye bahlala bengenanto.
Ukuyeka ukutshaya kunokuba nzima kakhulu ngamanye amaxesha, kwaye kunzima xa uziva ujabule.
Ukuba uqala ukuziva ucinezelekile emva kokuyeka ucuba, nceda uyazi ukuba le mqathango yinkqubo yokuyeka ukutshaya kwaye yesikhashana.
Oko kwathiwa, ukuba imeko yakho ephantsi ayidluli kwixesha elifanelekileyo okanye libi kakhulu, qiniseka ukuba ukhangele kunye nogqirha wakho ukuze ucebise.
Iimpawu zoxinzelelo zingabandakanya:
- kulala
- buhlungu
- kunzima ukugxila
- ukuxhalaba okanye "ingenanto"
- ukukhathala
- utshintsho kwisondlo (ngaphezulu okanye ngaphantsi)
- ukulahlekelwa ngumdla kwizinto zokuzilibazisa, imisebenzi
- ukukhathazeka ngokomzwelo
Uxinzelelo oluhambelana nokuCima ukuCima
Kuyinto evamile ukuyeka ukukhupha i-nicotine ukuphazamiseka ngokomzwelo, kwaye ukuphazamiseka kudla ngokukhawuleza ngokukhawuleza ekugqibeleni ukutshaya. Zama ukuphumla kwaye uvumele iimvakalelo zifike njengoko ziza. Ukuyeka ugwayi yinguqu enkulu kwindlela yokuphila, kwaye kufuneka ulindele ukuphendula, kwinqanaba elithile, ngokwasemzimbeni nasemzimbeni.
Kwakhona sisengozini yokwanda kokutshaya ukutshaya ngexesha lokudakumba okubangelwa ukuyeka ukutshaya. Kunzima ukuhlala ugxininise kwaye ulondoloze isisombululo sokungabambi xa uziva uphantsi.
Iminyaka yokutshaya yasifundisa ukuba singcwabe iimvakalelo zethu emva komsi womsi. Njengababhemayo, sasisebenzisa iigarethi ukuze siphendule yonke into esivela kwomsindo ukuya ekudabukeleni ukuya kuvuyo, ngokuhlala sixhomekeke kwicuba ukuze sigweme ukuvakalelwa. Kuphilile kwaye kuvelisa ukuvumela loo mvakalelo ekukhanyeni kwemini ngoku, nangona sivakalelwa ngento encinci ukusuka kumava kwayo, ukuqala.
Ukuze uxinezeleko olubuhlungu oluza nokuyeka ukutshaya, zama ezinye zezi ngcebiso ezilandelayo. Bangakunceda uzive ungcono.
- Phuma ngokuhamba ngokukhawuleza. Umoya omtsha uhlala ukhuthazayo, kwaye umzimba ukhulula i-endorphins ebuchosheni, eyaziwayo ukuphucula imizwa.
- Beka iinjongo, kodwa ungalimi ngaphezu kokuba ungahlafuna. Ukwahlula imisebenzi (kunye neenjongo) zibe ziincinci ezincinci ozive ulungile ngokuzifeza.
- Zama ukuchitha ixesha nabantu abenza uzive ulungile.
- Xa iingcinga ezimbi / ezibuhlungu zivela malunga nokutshaya, zikhumbuze ukuba uphephe ukutshaya ngenxa yokuba bekuyilwaphulo , kwaye xa usuphilile, awuyi kuvakalelwa ngale ndlela.
- Yenza uluhlu lwezinto onokuyenza isaziso somzuzwana xa uvakalelwa ukutshisa. Ukuzibhokoxa kwindlela yokucinga engalunganga kudla ngokulula njengokutshintsha oko sikwenzayo.
Nangona ukuyeka ukutshaya, umzimba kunye nengqondo zisesimo senguqulelo, kwaye akuqhelekanga ukuba abatsha abatshitshisiweyo baqalane nokulwa nemvakalelo yabo. Ungakhathazeki ukuba usondele kwiinyembezi kunye nomsindo okanye udabukile, olandelayo. Ibhalansi iya kubuya ngexesha.
Ukuba uxinzelelo lwexesha lokuPhambi kwexesha luya kuphuma kwiNkqubo
Ukuba ufunyanwe kwaye / okanye unyangwa ngenxa yokudakumba ngaphambi kokuyeka ukutshaya, kubalulekile ukuvumela ugqirha wakho ukuba azi ngaphambili kwexesha ukuba kunokwenzeka ukuba uceba ukuyeka.
Ukuyeka ukubhema kunokukwenza ube neengxaki ezingaphezulu kweemvakalelo.
Ukubhema kubangela ukuba amanye amayeza asebenze ngokukhawuleza ngokukhawuleza , ngoko xa uyeka, imiqathango ingadinga ukutshintshwa.
Ugqirha wakho unokubeka iliso kwaye alungise amayeza kumaphi na amayeza onokuba nawo, ukuba kuyimfuneko.
Soloko uqaphele ukutshintsha kwemizwelo kwaye uxhalele ugqirha wakho ngokukhawuleza ukuba kukho into eqhelekileyo eyenzekayo.
Shintsha Ingqondo Yakho, Shintsha Ubomi Bakho
Enye yemingeni emikhulu enobutsha abatsha ababhekene nayo kubangelwa utshintsho olubalulekileyo. Yiloo nto yokutshintsha ekucingeni ekuboneni ukuyeka ukutshaya njengomsebenzi ekuthatyeleni ukuqonda ukuba, ngokwenene, esinye sezipho ezingcono kakhulu owake wanikela zona.
Le nyathelo elibalulekileyo kwinkqubo yokuphulukisa ekugqithiseni i-nicotine, kwaye yile nguqulelo abaninzi abanokubona iimpawu zabo zokuxinwa ziqala ukuphakamisa.
Gcina umbono wakho-ngelixa uhamba kweli xesha lesigxina, ukukhala, ukugcoba, kunye nokukrakra konke kukhethwa ukunyusa iikhemikhali ezibulalayo .
Ukubhema akukhuthazi, Kuqhelekile
Ekuqaleni kwenkqubo yokubuyisela, abatsha abatshitshisiweyo bambi baye bathabatha ukukhanyisa ngenxa yokuba baqaphela ukuba ukutshaya kuba yinto ekhuthazayo . Musa ukwenza le mpazamo njengoko iya kukuhlawulela kwakhona kwisikwere esinye.
Gqithisa kwaye wazi ukuba ixesha elide lokubhema liya kwenza ukuba lincinane. Uza kuqala ukubona i-nicotin kuba yintoni ... isilwanyana esinomlutha ogqithiseleyo abantu abathandayo kunye nokuzama ukubulala, ukukhwaza enye ngexesha ... ukuba uyayivumela .
Zinike ixesha lokuphuhlisa izicwangciso ezintsha zokuphikisana . Musa ukuthenga ubuxoki.
Akukho sizathu esihle sokukhanyisa.
Cinga ngezinye izinto ezilula ongazenzayo ukuze uvuselele. Qeshisa i-comedy, zama i-hairstyle entsha, shayela umhlobo, uye kuthenga; uchithe encinane yemali oyilondolozayo njengoko uyeka ukuzithenga into ekhethekileyo.
Ukuba i-blues ifumanekile njengoko uyeka ukutshaya, kuba nomonde. Uyakuva kwakhona kwakhona. Okwangoku, fumana induduzo evela kubahlobo bakho, intsapho okanye ukholo lwakho. Ngokuziqhelanisa, ezi ziza kuba ziindawo eziqhelekileyo zokuthuthuzela kuwe, kwaye ukutshaya kuya kuba yinto enokucinga ukuba isetyenziswe kukukwenza uzive ungcono.
Nika induduzo nokuba ukwazi ukuba izigidi zabantu ziye zale nkqubo ngempumelelo phambi kwakho. Uninzi luquka phakathi kwamava amaninzi ebomini babo.
Ngaphezu kwakho konke, khumbula ukuba ukuxinezeleka okuxhomekeke ekuyekeni kuyimeko yesikhashana. Iintsuku ezivuyayo zizayo, kunye nabo ziza kuba nekratshi lokuzikhusela nokuxhotyiswa kwelokubulala umlutha wokubulala.
Umthombo:
Iziko zeSizwe zeMpilo yengqondo. Ukuxinezeleka. https://www.nimh.nih.gov/health/topics/depression/index.shtml.