Indlela Yokusebenzisa Ukuqeqeshwa Kwe-Autogenic for Relaxation

Uqeqesho lwe-Autogenic luhlobo lweendlela zokuphumla ezingasetyenziselwa ukunciphisa ukuxhalabisa, kubandakanywa nabafundi abanengxaki njengengxenye yengxaki yokuxhalabisa abantu (SAD). Ingabandakanywa unyango oluqhelekileyo olunjenge-ctnitive-behavioral therapy (CBT) okanye usetyenziswe ngokwakho njengesiqhinga sokunceda.

Yintoni uQeqesho lwe-Autogenic?

Ukuqeqeshwa kwe-Autogenic yindlela yokuphumula yokuqala eyaziswa nguJean Heinrich Schultz ngo-1932.

U-Schultz waphawula ukuba abantu abangena kwi-hypnosis bangena kwiimeko ezikhululekile apho baziva beziva bexakekile kunye nokufudumala, kwaye wazama ukuphinda abuyele kwimeko yabantu ekunciphiseni uxinzelelo kunye nokuxhalabisa.

Ukuqeqeshwa kwe-Autogenic isebenza ngoluhlu lwezinto ezizithethayo ngobunzima nokufudumala kwiindawo ezahlukeneyo zomzimba. Kule nqubo, ifuthe elihle linyuswa kwi- system ye-nerveous autonomic system .

Nangona eyaziwa ngaphantsi kwamanye amacebo okuphucula afana nokuphumla kwemisipha kunye nokufanekiswa kwezithombe , uvavanyo lwe-meta-analytic ngo-2008 lufumene ukusebenza koqeqesho lwama-autogenic kunyango lwexhala.

Ukuqeqeshwa kwe-Autogenic kunye neNtlalo yokuxhalabisa

Ngokubhekiselele kwimiba yokuxhalaba kwezenhlalakahle , uqeqesho lwe-autogenic lunokunceda ekuphumuleni kwaye luncede ukunciphisa iimpawu zokuxhalaba xa zidibene nezinye iindlela zokonyango. Njengoko kunye nezinye iindlela zokuqeqesha, ukuqeqeshwa kwe-autogenic kunokukunceda ukuba uzive ukhululile kwaye ukhululekile kwiimeko zentlalo kunye nentsebenzo.

Ukuba uqhuba ukuqeqeshwa kwe-autogenic kaninzi ngokwaneleyo, amagama alula athi "ndizolile" anganele ngokwenza iimeko zokuphumula okwangoku.

Indlela Yokusebenzisa Ukuqeqeshwa Kwe-Autogenic

Ngaphambi kokuba uqale, landela le miyalelo ukuze uzilungiselele ukuphumla:

• Fumana indawo ethule ngaphandle kweziphazamiso.

• Ulale phantsi okanye uhlale ehleli.
• Krazula nayiphi na impahla egqokileyo kwaye ususe iiglasi okanye oonxibelelwano.
• Phumla izandla zakho kwiphepha lakho okanye kwiingalo zesihlalo.

Ngoku, landela le nyathelo ukuqhuba uqeqesho lwe-autogenic:

1. Thatha iincinci zincinci. Ukuba ungekho, qeda imizuzu embalwa uqhuba ukuphefumla .

2. Yitsho ngokuzenzekelayo,

• "Ndizolile."

3. Gxininisa kwiingalo zakho. Ukuthobeka kwaye uphinde uzenzele ngokuphindaphindiweyo izihlandlo ezithandathu,

• "Iingalo zam zinzima kakhulu."

Emva koko uthi,

• "Ndizolile."

4. Qwalasela ingqalelo kwiingalo zakho. Ukuthobeka kwaye uphinde uzenzele ngokuphindaphindiweyo izihlandlo ezithandathu,

• "Iingalo zam zifudumele."

Emva koko uthi,

• "Ndizolile."

5. Gxininisa kwimilenze yakho. Ukuthobeka kwaye uphinde uzenzele ngokuphindaphindiweyo izihlandlo ezithandathu,

• "Imilenze yam inzima kakhulu."

Emva koko uthi,

• "Ndizolile."

6. Qwalasela ingqalelo kwimilenze yakho. Ukuthobeka kwaye uphinde uzenzele ngokuphindaphindiweyo izihlandlo ezithandathu,

• "Imilenze yam ishushu kakhulu."

Emva koko uthi,

• "Ndizolile."

7. Ukuthobeka kwaye uphinde uzenzele ngokuphindaphindiweyo izihlandlo ezithandathu,

• "Intliziyo yam iyanqabile kwaye ihlala ihleli."

Emva koko uthi,

• "Ndizolile."

8. Ukuthobeka kwaye uphinde uzenzele ngokuphindaphindiweyo izihlandlo ezithandathu,

• "Ukuphefumula kwam kuphelile kwaye kuhleli."

Emva koko uthi,

• "Ndizolile."

9. Uthobile kwaye uphinde uzenzele ngokuphindaphindiweyo izihlandlo ezithandathu,

• "Isisu sam neshushu."

Emva koko uthi,

• "Ndizolile."

10. Uthobile kwaye uphinde uzenzele ngokuphindaphindiweyo izihlandlo ezithandathu,

• "Ibunzi lam lihle lipholile."

Emva koko uthi,

• "Ndizolile."

11. Jabulela umva wokuphumla, ukufudumala kunye nobutyebi. Xa ulungele, xelela ngokuzenzele,

• "Inkampani yezixhobo, phefumula, amehlo avulekile."

Ukongeza kokulandela le miyalelo, unokucinga ngokusebenzisa ukurekhoda kwezwi, njengefayile yefayile ye-MP3 yamahhala enikezelwa yiYunivesithi yaseMcMaster, e-Ontario Canada, kunye nezikhokelo zokuqhuba uqeqesho lwe-autogenic.

Ukusetyenziswa kokurekhodwa komsindo kuya kukuvumela ukuba ukhululeke ngokupheleleyo kwaye ugxininise kwindlela.

Ngaphambi kokuba Uqale

Kulabo bahluphekileyo kunye neemeko zonyango, qhagamshelana nogqirha wakho ngaphambi kokuba uqale nawuphi na uhlobo loqeqesho lokuphumula. Qiniseka ukuyeka uqeqesho lwe-autogenic kwaye udibane nogqirha wakho xa uvakalelwa iimvakalelo ezigqithiseleyo okanye ukungazinzi, okanye nayiphina imiphumo emibi ngexesha okanye emva kokuqhuba uqeqesho lwe-autogenic.

ILizwi

Ukuxhalabisa ngokweentlalo akuyona into enokuhlala nayo. Ukuba ufumanisa ukuba ukuzivocavoca ukuzinceda ukuzenzekela, akubalulekanga ukutyelela ugqirha wakho kwaye ucele ukuthunyelwa kwiprofethi yengqondo yengqondo.

Ukuba unesivalo okanye ukwesaba ukuya kumgqirha wakho, zama ukuzithemba kwilungu losapho, umhlobo, utitshala okanye umcebisi wesikolo-nabani na ovakalelwa kukuba uya kukhululeka ngokwabelana nabo. Kukho unyango olululo olu hlobo loxhala. Ngokukhawuleza ufuna uncedo, kungekudala ungaziziva ungcono.

_Imithombo:

> Jorm AF, Christensen H, Griffiths KM, Parslow RA, Rodgers B, Blewitt KA. Ukuphumelela kokuncedisa nokuncedisa unyango lweengxaki zokuxhalabisa. Med J Aust . 2004; 181 (I-Suppl 7): S29-46.

_{University of McMaster. Uqeqesho lwe-Autogenic.}

_{Manzoni GM, uPagnini F, Castelnuovo G, Molinari E. Uqeqesho lokuphucula ukuxhalabisa: ukuhlolwa kweminyaka eyi-10 kunye ne-meta-analysis. BMC Psychiatry . 2008: 8: 41. i-doi: 10.1186 / 1471-244X-8-41.}

_{IYunivesithi yaseMary University. Iindlela zokuphucula.}

_{IYunivesithi yaseMelbourne Ukululekwa kunye neeNkonzo zengqondo. Uqeqesho lwe-Autogenic.}