Inkcazo: Umlingani kumpendulo yokulwa-okanye-ye-flight, impendulo yokuphumula iyenzeka xa umzimba ungasaboni kwingozi, kwaye inkqubo yesistim yokuzimela isebenza ngokuqhelekileyo.
Ngexesha lokuphendula okuphumayo, umzimba uhamba ukusuka kwimeko yokuvuselela umzimba, kubandakanywa izinga lentliziyo kunye noxinzelelo lwegazi, ukunciphisa ukusebenza komgudu, ukunciphisa ukuhamba kwegazi ukuya kwimida, ukukhululwa kwamahomoni njenge- adrenalin e kunye ne- cortisol , kunye nezinye iimpendulo ezilungiselela umzimba ukulwa okanye ukugijima, kwiimeko zokuphumla komzimba, apho uxinzelelo lwegazi, izinga leentliziyo, ukusetyenziswa kokugaya kunye namazinga e-hormone abuyele kwiimeko zabo eziqhelekileyo.
Ngexesha loxinzelelo olunzima , le mpendulo ivela ngokwemvelo. Oku kusebenze kona kwimbali yethu yakudala, xa iimpendulo zengcinezelo zazibangelwa yinto engabonakaliyo, yaye ngokuqhelekileyo zazibhekiselele ezinsongweni ezisemzimbeni ezinjengezilwanyana ezixhamlayo. Nangona kunjalo, kumaxesha anamhlanje, njengoko iimpendulo zoxinzelelo zivame ukuphawulwa ngamaxesha amaninzi kulo lonke usuku, impendulo yokuphumula ayisoloko ifumana ithuba lokulandela ngokwemvelo. Ngokomzekelo, ngexesha lokuxinezeleka okungapheliyo , umzimba unesimo esisoloko sisoloko sinobuchopho bezinto eziphathekayo ngenxa yokusongelwa kwezinto ezininzi kunye nokungasongela ubomi, kwaye impendulo yomzimba yokuphumula ayisoloko inokukhaba phambi kokuba umxinzelelo olandelayo uhlasele . Oku kunokukhokelela ekunciphiseni umzimba kunye nokunyuka kwimiphumo emibi yemvakalelo njengokukhathazeka nokutshiswa.
Ngezihlandlo ezinjengale, impendulo yokuphumla inganyanzelwa ngokusebenzisa iindlela zokuphucula umzimba wakho okanye ingqondo yakho. (Ukuba unako ukuphumla kunye kokubili, oko kulunge ngakumbi.) Ezi zilandelayo zizona zicwangciso eziphambili kunye nezilungelelaniso zokunciphisa impendulo yokuphumula emzimbeni wakho ukuba awukwazi ukuzijonga ngokuzenzekelayo xa ufuna.
Ziqhelise oku, kwaye kuya kufumana lula ukuphumla ngexesha loxinzelelo kwaye unciphise inani lexesha umzimba wakho uphelela ekuphenduleni kwayo.
Ukucamngca
Ukucamngca yindlela yamandla okuxhaswa kwengcinezelo ngenxa yokuba isebenza kakuhle ngokukhulisisa umzimba kunye nengqondo, kwaye kukunceda ukuba uqiniseke ngokuhamba kwesikhathi. Abanye abantu bakuthola kunzima ukufumana ukucamngca okokuqala, kodwa ukuzama iintlobo ezahlukeneyo zokucamngca nokugcina izinto ezilindelekileyo kunokuba luncedo.
Funda kabanzi malunga neentlobo ezahlukeneyo zokucamngca .
Ukuzivocavoca
Ukuxininisa ukuphucula ukuphefumula kungaphumelela kakhulu ekunciphiseni umzimba. Ndiyincoma kakhulu indlela yokuphefumula ngenxa yokuba iyakwazi ukuzinzisa umzimba ngexesha nasendaweni nayiphi na indawo, phakathi kweemeko ezinzima eziqhubekayo. Kukho iintlobo ezahlukeneyo zokuphefumula ukuzisebenzisa, ngoko uzama ezimbalwa.
Ukuphumla kweMisipha yokuThuthuka
Ezi zihlandlo zibandakanya ukuhlaziya nokuphucula amaqela ahlukeneyo emisipha emzimbeni wakho de kube yinto engokwemvelo ukufumana nokuhlala kwindawo yokuphumla. Le ndlela ithatha ixesha elincinane kwaye liqhelise, kodwa ekugqibeleni, kufuneka ufumane ukukwazi ukukhulula ngokupheleleyo umzimba wakho ngemizuzu embalwa, ukuba akukho mcimbi wemizuzwana. Funda kabanzi malunga ne-PMR .
Yoga
Akumangalisi ukuva ukuba i-yoga ingaba yinto emnandi yokuphumla. Le ndlela isebenza ukukhulula umzimba kunye nengqondo yakho kanyekanye, kubandakanywa nokuzilolonga. Iseshoni enhle ye-yoga ingadinga ixesha kunye nokuba ngutitshala, kodwa kukho iimeko ezinokuthi zenziwe ngokukhawuleza, kwaye nantoni na enokuyenza kwidesksi yakho. Funda kabanzi malunga neenzuzo ze-yoga .
Yaye wenze ezinye zezicwangciso zibe yingxenye ebomini yobomi bakho.
Xa uhlala usebenzisa ezi zinto, umzimba wakho unokuba ulungele ukuphendulela ukuphendulwa kwengcinezelo xa kuyimfuneko, ngoko awuhlali kwindawo yokuxinezeleka ngenxa yobude bexesha elibi.