Amanyathelo okutshintsha impendulo yakho kwaye uzive ekhululekile ekulawuleni
Ukuhlaselwa kweentlanzi yiyona nto ibonakalayo yenkxalabo yesifo, kodwa ezi zihlaselo zihlala zidibene nezinye zempilo yengqondo kunye neemeko zonyango. Abaninzi abahlaselwa yi-panic bahlaselwa ngoloyiko olulindelekileyo lokuhlaselwa kwexesha elizayo, kodwa ngokuphuhlisa izakhono zokuxhatshazwa, abaninzi abantu abahlaselwa ngumsindo bayakwazi ukulawula iimpawu zabo.
Ukwesaba ukuhlaselwa kwexhala kungaphazamisa ubomi bakho.
Uloyiko lwakho lunokubangela ukuziphatha okukhuselekileyo ekugqibeleni kukuchaphazela ulwalamano lwakho, umsebenzi kunye nezinye iimbopheleleko. Iindaba ezilungileyo kukuba unako ukudlula le miva ngeempawu zakho. Apha sichaza iimpawu zokuhlaselwa kwe-panic kunye neengcebiso zokunqoba ukwesaba ukuhlaselwa ngumsindo.
I-Cycle of Fear and Attic Attacks
Ukuhlaselwa kweentlanzi kuqhutywa ngamava ngeempawu eziphathekayo, iimvakalelo eziphazamisayo, kunye neengcamango eziphazamisayo. Izimpawu zomzimba, ezifana nokuphefumula okufutshane , ukuthuthumela nokugubha , ngokuqhelekileyo ziphawula ukuqala kokuhlaselwa kwesifo. Ezi zibonakaliso zivusa iingcinga kunye nemizwa eyikayiyo, eyona nto ingayenza ngakumbi ukuxhalabisa.
Lo mjikelo wokwesaba okwenyukayo kunye nokukhathazeka ngokuqhelekileyo kubakho njengoko ukuhlaselwa kwesoyiko kuqala ukubamba. Umzekelo, unokuqala ukuqaphela ukukhathazeka okungathandekiyo ngokomzimba, njengentlungu yesifuba okanye ukuthuthumela, okubangela ukuba ungakhathazeki.
Uqala ukuqonda le mvakalelo njengengozi okanye isongelo kwaye usenokusabela ngeengcamango ezinokwesaba, "Andikwazi ukuzilawula," "Ndiya kuba nesifo senhliziyo," okanye "Ndiya "Njengoko uloyiko luya kwanda, iimpawu zingasenyuka. Nangona ukuhlaselwa kwesoyiko kudlalisa ngaphaya kwemizuzu engama-10, ukuxhalaba nokukhathazeka kunokuhlala nawe emva kweeyure emva kokuhlaselwa.
Ekubeni indlela eyoyikisayo ngayo le mpawu ingenjalo, akuqhelekanga ukuba abantu abanesifo se-panic baqalise ukwesaba ukuhlaselwa kwexesha elizayo. Abantu abanesifo sokuphazamiseka badla ngokutshintsha indlela abaziphethe ngayo xa besabela ukuloyika. Ngokomzekelo, unokuphepha ezinye iindawo okanye iimeko okholelwa ukuba zinokubangela ukuphazamiseka. Ngelishwa, ukuziphatha kokuphepha kukunciphisa uxhalaba kwi-short-run and often leads to fear of longer. Oku kudala umjikelo wokwesaba kunye nokuphepha oku kunokunciphisa kakhulu kwaye kuthintele kakubi ukusebenza kwakho konke.
Ukulwa neloyiko lokuhlasela
Njengazo iinkalo ezininzi zobomi, abangaziwa bangabonakala besabisa okanye besongela. Nazi ezinye izicwangciso zokunqoba uloyiko lwenkohlakalo:
Zifundise: Ukungabikho kolwazi nokuqonda kunokubangela ukuba uloyiko lokuhlaselwa ngumsindo. Isinyathelo sokuqala ekugqithiseni ukuvakalelwa kwakho kunye nokukhathazeka kukufumana ukuqonda kangcono iimpawu zakho. Ukuba nolwazi oluninzi malunga nokuhlaselwa kwesoyiki kunokukunceda ukwazi ukuba ungalindela ntoni ngexesha lokuhlaselwa kwaye uzive ungasabi kakhulu iimpawu zakho.
Yamkela ukuhlaselwa kweentlanzi: Emva kokuba uqonde ngakumbi malunga neempawu zakho, isinyathelo esilandelayo kukuvuma nokuvuma ukuhlaselwa kwakho.
Oku kuthethwa ngokulula kunokuba kwenziwe, kodwa ukuxhathisa iimpawu zakho kunokukhokelela ekwenzeni ukwenkxala nokuxhalabisa. Cinga ngamava akho okugqibela ngohlaselo lwentlanzi kwaye uqaphele indlela iimvakalelo zakho kunye nokwesaba kwakho kudlala ngayo indima ekwandiseni iimpawu zakho. Ngokutshintsha ukujonga kwakho ukuhlaselwa kwesoyiki, unokuba ngcono ukukwazi ukujamelana nabo.
Tshintsha impendulo yakho: Emva kokuba uqale ukwamkela ukuhlaselwa kwakho, usenokuqala ukutshintsha indlela ophendula ngayo. Ngokomzekelo, endaweni yokuziphendulela kwiimpawu zomzimba ngeengcamango ezinengqondo ezinjengokuthi "Ndilahlekelwa ngumlawuli," unokufunda ukuphendula kwiimpawu ngokuzinza nokucacela.
Izindlela zokuphumula ezifana nokuphefumula , ukucamngca kwengqondo , okanye i-yoga, kunokuqhutyelwa ukukunceda ufikelele ekuphenduleni kwakho ukuphumula . Ukuphindaphinda iziqinisekiso ezintle ezifana nokuthi, "Nangona ndixhalabileyo, ndiyakwamkela," kunokukunceda ekukholweni. Ngokusebenza ekutshintsheni indlela osabela ngayo, ungaqala ukuhlala ulawulo ngexesha lokuhlaselwa kwexhala.
Ukuzivocavoca ngeSinyathelo-ngeNyathelo
Ngexesha elizayo xa usuhlaselwa yintlanzi, zama ukukhumbula ezintathu ze-A ukuze unqobe ukwesaba kwakho: uvume, wamkele, kwaye uphendule ngenye indlela. Amanyathelo amathathu angakunceda ekutshintsheni indlela osabela ngayo kwiimpawu kwaye unokukunceda ufumane ukuphazamiseka kwesoyiki. Nantsi isinyathelo esilula esinezinyathelo ezinokukunceda unqobe ukwesaba kwakho ukuhlaselwa ngumsindo:
- Qaphela: Ngexesha elizayo xa uqaphela ukwanda kwexhala okanye iimpawu zokuphazamiseka, nquma nje uze uphefumle. Thatha lo mzuzwana ukuba uqaphele ukuba ufumana ukwesaba okukhulu kunye nexhala. Isenzo esilula sokwamkela iimpawu zakho ekuqaleni kokuhlaselwa kwesoyiko kunokukunika amandla okwesaba kwakho.
- Yamkela: Endaweni yokuzama ukubalekela okanye ukuchasa iimpawu zakho, ziza ngokuvumelana nento yokuba uhlaselwa ngumsindo. Ukwamukelwa akuthethi ukuba uzinikezela ukwesaba, kodwa kunokukunika ukucaca okufunekayo ukuze uhlaselwe ngumsindo.
- Ukuphendula okunye: Esikhundleni sokuba udibaniswe ngoloyiko lwakho, khumbuza ukuba ezi zibonakaliso nje zokuhlaselwa kwesoyiko kwaye akukho nto yokwesaba. Ngethuba lokuhlaselwa kwesoyiki, ukuphenduleka kwakho okanye ukulwa nokubambana kunokushukumisa iimvakalelo zokuxinezeleka kunye nokwesaba. Ukurhoxisa le mvakalelo kunokukuvumela ukuba usebenze ngokuphumelelayo nabo. Ngoko, umzekelo, ukuba ngexesha lokuhlasela uqala ukusabela ngesaba okanye isidingo sokubaleka, khumbuze ukuba iimpawu zakho ziya kutshatyalaliswa kungekudala. Esikhundleni sokucinga "Ndikoyika ukuhlaselwa kwam," zama ukuphinda uqhubekele oku "Ndiziva ndonwabile kakhulu." Xa iingcinga ezinokuthi "Ndiza kuphelelwa yingqondo yam" vuka, zama ukutshintsha le ngcamango ukuze ukuphinda uthi, "Ndilungile," okanye "Le miva iya kudlula."
Qhubeka Usebenza
Xa ukhetha ukujonga iimpawu zakho zokuhlaselwa ngokuphazamiseka, unokukwazi ukunqoba ukwesaba kwakho. Gcina ukhumbule ukuba le nkqubo ingathatha ixesha. Kuyafaneleka ukuba awuhlali uhlala ngendlela ongathanda ngayo. Unokufunda kwimimiselo yakho kwaye ulisebenzise olo lwazi luya phambili ukuze luncede ukuba lwenze ngokuhlaselwa okulandelayo. Qhubeka uzama nokugqithisa ixesha ufumanisa ukuba uvakalelwa ngakumbi ekulawuleni ukuhlaselwa koyika.