Ukuxhalabisa okuncinci kulungile kuba kuyasinceda sikhusele kwaye singabikho nkxwaleko (ubuchopho bethu buyi-biologically fired to protect us). Ngelishwa, kukho izigidi zabantu abaneziganeko ezixhalabileyo ngexesha lonke kwaye emva koko ziphazamisekile ngenxa yokukhathazeka, ziqikelele kwisiphumo esibi kunazo zonke kwiimeko, ukuphepha ingozi okanye ingxabano, kunye nokuxhatshazwa komzimba, phakathi kwezinye iimpawu.
Kufana nokuba "abangenalutho" babo basetyenziswe kakhulu kwaye bahlala behlaselwa ngumsindo, ukwesaba, nokuzithemba.
Ekufundeni ubuchopho bezifundo ezixhalabileyo, abaphandi bafumanisa ukuba ezinye iinkalo zobuchopho zisebenza ngokuthelekiswa xa zifaniswa nobuchopho babo bangenaxhala. Enye into enjalo kuthiwa yi-basal ganglia, isethi yamatye amakhulu kufuphi nombindi wengqondo echaphazelekayo ngokudibanisa ingcamango, ukuvakalelwa, kunye nokuhamba kunye nokukhuthaza nokuzonwabisa.
Iindaba ezilungileyo kukuba ungakwazi ukulawula iimpawu zakho ezixhalabileyo ngesicwangciso esineqhinga esinezinyathelo ezine-inye-ndayifundisa kumakhulu eigulane zam.
Inyathelo 1
Nciphisa ukuphefumla kwakho. Abantu abaninzi abawucapheli ukuphefumla kwabo ngexesha lokuhlaselwa ngokuxhalabisa, xa eqinisweni ukuphefumla kwabo kudla ngokukhawuleza, ngokukhawuleza, nangokukhawuleza. Oku kunciphisa i-oksijini engqondweni, okuza kubangela ukwesaba nokuphazamiseka (kwakhona, inxalenye ye-wiring yethu ye-biological).
Xa uthatha ukuphefumula okucothayo, ukwandisa ukuhamba kwegazi kwingqondo yakho, eya kukubuyisela ekulawuleni.
Enye indlela yokwenza ukuphefumula ngokujulile kukufunda indlela yokuphefumula kwi-scrippm - indawo yomzimba ovame ukuba "ukucima" xa sikhathazeke. Oku kwaziwa nangokuthi ukuphefumla kwesisu kwaye nantsi indlela yokuziva ngayo:
a) Thetha emva kwakho uze ufake incwadi encinci kwisisu sakho
b) Xa uphupha, yenza le ncwadi ikhuphuke
c) Xa uphuma, yenza le ncwadi ihla
Kungathatha ixesha ukufumana ukuxhoma kwayo, kodwa qhubeka uqhuba - ingqondo yakho nomzimba uya kukubulela!
Ngoko, kwisinyathelo soku-1, phefumula ngokuthe ngcembe kunye nesisu sakho: thabatha imizuzwana emihlanu ukuba uphucule; yibambe imizuzwana emibini; kuthatha imizuzwana emihlanu ukukhupha; uyibambe imizuzwana emibini, uphinde uphinde. Yenza ezi zihlandlo ezili-10. Ndibhekisela kule nkqubo njengo-5 x 2 = 10.
Isinyathelo 2
Ungashiyi, ubalekele, okanye ungamncedi nantoni na ekubangela ukuba uxhalabe, ngaphandle koko, kubungozi bokuphila. Kufuneka ujamelane noyiko okanye uxhalabele ngokuthe ngqo, okanye kuya kuqhubeka kukulawula kwaye kukukhathaze.
Unokufuna ukuthetha nomntu oqeqeshiwe ngengqondo malunga nexhala kunye nokwesaba kwakho, ngakumbi ukuba uye wafumana isohlwayo. Kukho iindlela ezintle zokwelapha zokunceda abantu banqobe iimpawu ezibangelwa ziziganeko ezinobungozi okanye ezisesongela ubomi, kunye nezo zibangelwa i-post-traumatic disorder disorder ( PTSD ). Indlela endingayincoma ngayo i-EMDR, emele ukunyuka kwelanga kunye nokuhlaziya. Kunceda ukususa iintlawulo zemvakalelo zezinto ezibuhlungu.
Isinyathelo 3
Naka ingqalelo engqondweni yakho kwaye ubhale phantsi ukuze ubone ukuba ngaba baqonda. Ngokuqhelekileyo kwiimeko eziphazamisayo, iingcamango zethu ziphosakele kwaye kufuneka zidingelwe. Ngoko, ingaba yinto efanelekileyo yokubulala i-"ANTs," okanye iingcamango ezingenangqondo ezizenzekelayo, ezenza sizive sibuhlungu.Ungafunda ulwazi olubanzi malunga nokulwa neengcamango ezingenakwenzekayo kwincwadi yam entsha, Shintsha Ubomi Bakho, Shintsha Ubomi Bakho, Ukuhlaziywa nokuNyuselwa ngo-2015.
Isinyathelo 4
Ukuba usebenzise amanyathelo 1-3, kodwa usenokukhathazeka kakhulu, unokufuna iimfuno okanye amayeza anokukunceda uzive ukhululekile. Nangona abantu abanenkxalabo enzima badla ngokufuna imithi , abanye banokusebenza kakuhle kunye nezibonelelo ezinjengalezi ziqukethe i-magnesium, i-GABA, i-ashwagandha kunye namanye amavithamini B, ngakumbi i-B6.
Ewe, uya kufuna ukuthetha ngamachiza okanye ukongeza izongezelelo ngogqirha wakho phambi kokuba uthathe.
Isishwankathelo, xa ukwethuka okanye uxhalaba luqala ukusibeka, khumbula ezi zinyathelo ezine ezilula:
1. Nciphise ukuphefumula kwaye uphefumle ngokusuka kwisisu sakho. Khumbula 5 x 2 = 10.
2. Musa ukubalekela ukwesaba kwakho. Jongana nazo kwaye usebenze ngazo.
3. Nika ingqalelo kwiingcamango zakho kunye nocelomngeni.
4. Cinga ukuthatha izongezelelo okanye amachiza ukuba isinyathelo 1-3 asisebenzi.
Ngokulandela le Panic Plan, kwenzeka ukuba ekugqibeleni ufumane ukulawulwa kweentlungu zakho!