Ingqwalasela yeZenzo zoMqondo kwi-SAD
Ingqiqo ingaba yindlela efanelekileyo yokukhathazeka ngengxaki yoluntu. Enye yeendlela abantu abaneengxaki zokuxhalaba ngokwezenhlalakahle (SAD) baxakeke ngeengcamango zokuxhalaba kukukhathazeka ngezinto ezinokwenzeka. Enye indlela kukukhathazeka malunga noko kwenzekayo.
Ukukhetha Ingqiqo
Yeka okwesibini uze uqaphele oko ucinga ngako.
Ngaba ugxile kwiingcamango zakho nangemvakalelo yakho, ukunyamekela into ethile kwindawo yakho, okanye ukhathazeka ngekamva?
Umzekelo, mhlawumbi unentetho ezayo ukunika. Ezinye zeengcamango ezihamba ngentloko yakho kwiintsuku okanye iiveki ezikhokelela entetho zingabandakanya, "Kuthiwani ukuba wonke umntu uqaphele ukuba ndiyamkhathaza" okanye "Kuthi na ukuba ndihambe nganto okanye ndakulibala oko kuthetha."
Ngethuba le ntetho, unganokubona ukuba izandla zakho ziyazamazela okanye uzive ngathi awukwazi ukuphefumula . Iingcamango ezinokuhamba kunye nale mvakalelo ziquka, "Izandla zam ziyazamaza kakhulu ukuba wonke umntu makabone" okanye "Andiyi kukwazi ukugqiba." Andikwazi ukuphefumula ngokufanelekileyo. "
Ezi ngcamango neemvakalelo ziqala ukuphuma ngaphandle kokulawulwa ngenxa yokugxininisa okukhoyo kwiimpawu zakho ezixhalabileyo. Ukuze kulwa nale nto ebizwa ngokuthi "hyperfocus," abanye abagqirha baye bazisa icandelo kwipilisi ebizwa ngokuthi "ingqondo."
Ingqondo njengonyango
Ukucamngca kudla ngokusetyenziswa njengokuba kuncedisa unyango lokuziphatha ngendlela efanelekileyo yokunyanga ekwenzeni unyango olusisiseko sengqondo. Injongo yokwenza ingqondo kukufunda indlela yokuzikhusela kwiingcamango zakho neemvakalelo uze uzibheke njengombonisi ongaphandle.
Nxu lumene kuBanzi
Indlela elula kakhulu yokwenza ingqalelo yayiza kubandakanya kuqala ukuqonda ukuba kunjani ukugxininisa.
Ukuba uhlanganiswe kwiingcamango zakho, iimvakalelo kunye nokuziva, amathuba okujoliswa kwakho kugxininiswe. Ukuze ukhulise ngokugqithiseleyo ingqwalasela yakho encinci, qaphela ukuphefumula kwakho.
- Emva kokuba ugxininise ingqwalasela yakho, lixesha lokutshintshela kolunye uhlobo olubanzi lolwazi.
- Cinga nje iingcamango zakho neemvakalelo zakho njengemigudu yolwazi oludlulileyo.
- Jonga umlambo (kwaye iingcamango zakho neemvakalelo) zihamba phambili kunye nenqanaba lokubandakanyeka.
- Bambone nje ngomntu ongekho ngaphandle, kungekhona kwimbono yakho.
Umzekelo, endaweni yokucinga, "Ndixhalabele kakhulu, andiyi kufikelela kule ntetho," ingqalelo ukuba uyazibona uxhalabile ngengcamango, "Ngamanye amaxesha ndiba nexhala, kodwa zisesigxina. kudlule. "
Iinguqu zeBrain
Ukukhumbuza kuthetha ukuvumela ukukhathazeka kukudlule kunokuba unamathele. Ngokuhamba kwexesha unokuba uphinde uxubushe iinkqubo zobuchopho ezichaphazelekayo ukwenzela ukuba amava okukhumbula akwazi ukuzenzekelayo. Ingqiqo isebenzela i-correx yengqungquthela yengqondo, leyo leyo inceda ekulawuleni izakhiwo zobuchopho zengqondo eziqala umjikelezo wexhala kunye nexhala.
Ingqiqo kunye noMTHETHO
Ingqondo inezinto ezininzi ezifanayo kunye nokwamkelwa kunye nokuzibophelela (ACT) .
UMTHETHO usetyenziso lweendlela zobuchwephesha eziqhotyoshelweyo kwifilosofi yeBuddhist. Ingqondo ibuye ibe nemigangatho yokucamngca , isenzo esiye sisebenzelana namawaka eminyaka.
ILizwi
Nangona ubulumko buqhutyelwa phambili njengenxalenye yenkqubo yokwelapha epheleleyo, unokuzibandakanya kule nkqubo ngokwakho ukuze ufunde indlela yokulawula ngakumbi iingcamango zakho neemvakalelo zakho. Esikhundleni sokusabela kwimigudu yakho yokuqonda, unokuphinda uqeqeshe ubuchopho bakho ukuba uthathe inxaxheba ethe xaxa kunye nenjongo. Kulabo abanenkinga yokuxhalabisa abantu, oku kunokubaluleka kokuzibonela okunokubangela ukuba kube nomphumo ongapheliyo kwizinga lakho lokuxhalabisa kwiimeko zentlalo kunye nokusebenza.
Imithombo:
> Bandelow B, Reitt M, Röver C, Michaelis S, Görlich Y, Wedekind D. Ukusebenza kwonyango lweengxaki zokuxhalabisa: uhlalutyo lweemeta. Int Clin Psychopharmacol . 2015; 30 (4): 183-192.
> Goyal M, Singh S, iSibinga EMS, et al. Iinkqubo zokucamngca kwengcinezelo yengqondo kunye nentlalo-ntle: ukuhlolwa ngokucwangcisiweyo kunye nokuhlaziywa kwemeta. JAMA Intern Med . 2014; 174 (3): 357-368.
> Goldin P, uRamel W, Gross J. Mindfulness UkuCamngca UkuCamngca kunye nokuCwangcisa ukuZimisa kwiNtlalo yokuxhalabisa ngeNtlalo: Ukuziphatha kunye neempembelelo zeNewural. J Cogn Psychother . 2009; 23 (3): 242-257.
> Hjeltnes A, Molde H, Schanche E, et al. Uvavanyo oluvulekileyo lokunciphisa uxinzelelo lwengqondo kubantu abadala abasenkingeni yokuxhalabisa abantu. Scand J Psychol . 2017; 58 (1): 80-90.
> I-Norton AR, uAbbott MJ, uNorberg MM, u-Hunt C. Ukuhlaziywa ngokuchanekileyo kwengqondo kunye nokunyangwa okusekelwe kwimiba yokuxhalabisa abantu. J Clin Psychol . 2015; 71 (4): 283-301.