Sebenzisa le Script xa Usebenzisa Ukuzindla Nge-SAD
Oku kulandelayo isicatshulwa sokucamngca ngengqondo onokuyisebenzisa ukukunqoba ukuphazamiseka kwengxaki yomntu (SAD) .
Esi sibhalo sisekelwe kwiingcamango ezisisiseko, kunye nezo zokuhlangabezana nokuxhalabisa. Khetha indawo ephumlileyo kunye nexesha lokusebenzisa ukucamngca kwakho. Unokufisa ukusetha i-timer ukubonisa ukuphela kokucamngca kwakho; nawuphi na ukusukela kwiminyaka engama-20 ukuya kwe-40 ubude obuqhelekileyo bokusebenza.
Ukuba unqwenela ukuphulaphula iskripthi, unokucinga kwakhona ukurekhoda ufunda inqaku elingezantsi uze udlala kwakhona ngokwakho nge-headphones.
Qalisa ukucamngca kwakho ngokukhetha isikhundla. Hlala esihlalweni esinokuqaphelisa kodwa ulungele ukuhamba, ubuyele ngqo, izandla ziphumle kwiindawo zakho kunye neenyawo zinyathele phantsi.
Qinisekisa ukuba ulungelelanise kwaye ungazixhasi. Krazula nayiphi na ingubo enxibileyo kwaye uvale amehlo akho.
Hlola ngokukhawuleza ukunyama komzimba wakho. Hlaziya isisu sakho, esifubeni kunye namagxa, kwaye uqale ukugxila ekuphefumuleni kwakho.
Ukuphefumula ngokucokisekileyo ngempumlo, uvumele umoya ugeleze kwi- diaphragm yakho, uze ukhulule.
Phinda uphefumule, uvumele umoya ukuba uphume ngokukhawuleza. Phawula indlela yokuzola xa uphefumula. Ukukhulula uxinzelelo kunye noxinzelelo njengoko ufumana isicengceko esilungeleyo sokuphefumla kwakho.
Njengoko uphefumula nangaphandle, phawula nayiphi na ingcinga okanye iimvakalelo onayo.
Unokuqala ukuxhalabisa ngekamva okanye ucinge ngexesha elidlulileyo - kuyinto evamile yengqondo yakho ukuzulazula. Ezinye iimvakalelo kunye neengcamango zinokuba nzima kakhulu, kodwa yenza okusemandleni akho ukugcina kwaye ungagwebi.
Yenza ingqalelo yombono okanye iimvakalelo kunye noko kukuthi: mhlawumbi uxhalabile malunga nesiganeko esenzekayo okanye ucinga ngengxoxo engazange ihambe kakuhle.
Ukuba ingcamango okanye imvakalelo engalunganga iyakuchukumisa, yenza inqaku layo uze ubuyele ekugxininiseni ukuphefumula. Kuyinto engokwemvelo ukuba ingqondo yakho iguqulwe kwiinkqubo zakho zentlalo kunye nentsebenzo, kodwa zama ukungazigxeka.
Phawula ingcinga okanye iimvakalelo, kodwa ungayilandeli, kwaye ungavumeli ingqondo yakho iqhubeke. Qaphela ukuba umcamango nje: yinto engqondweni yakho. Ungayibona kwaye uyivumele.
Zibone wena usebe lolunxwemeni, ulele ehlabathini elishushu.
Iphunga eliqabulayo eliphefumlelweyo kwaye uzive ukhululekile. Cinga ukuba iingcamango zakho neemvakalelo zakho zifana nomoya ovuthayo okanye amaza agqitha, kwaye uqhubeke nokuphefumula kwakho, uvumele yonke into ibe yimoya kunye namaza.
Zive indlela amaza eza ngayo aze ahambe ngayo. Hlalani nizolile, kwaye niyeke iingcamango zenu zize zitshintshe. Phefumla.
Ukukhumbuza ngenyameko imeko oyikayo. Khawucinge ukuba uxoxa nabantu abangabazi okanye ubeka intetho .
Hlala ngeengcamango ezingathandekiyo neemvakalelo ezile nto, kwaye zivumeleke ukuba zibe, ngaphandle kokuchasa.
Hlaziya kwaye uvumele iingcamango neemvakalelo ziphele. Ukuchasana kuya kwenza ukuba usizi luhlale, ngelixa ukwamkelwa kuya kuvumela ukungahambi kakuhle.
Khumbula ukuba uya kuhlala ufumana uxhalaba; akunakwenzeka ukuba liphele ngokupheleleyo. Esikhundleni sokuchasana, fundisa ukuwamkela iingcamango neemvakalelo zakho, zamkele, uze uzive ukuba zihamba njani.
Xa uzifumana ngomzuzwana wenjabulo ngexesha lakho lomhla, yibambe, ugcine ingqalelo ekuqapheliseni kwakho.
Bala ukuya ku-15 imizuzwana, uvumele ingqondo yakho iqalise ukuseka nokuqinisa iindlela ezintsha. Xa usebenzisa ngaphezulu le mizila, i-grooves ibe yinkangala. Iingcinga ezivuyisayo ziya kugqiba ukuzalisa loo mihlaba.
Kancinci, xa usulungile, yisela ingqalelo yakho ngokukhawuleza ekuphefumuleni kwakho. Emva koko, uye emzimbeni wakho nakwiindawo ezikufutshane. Hambisa ngobumnene, vula amehlo akho, kwaye welula.
Funda Okulandelayo: Iingcebiso Zemihla ngemihla Yokukhathazeka Kwezenhlalakahle
> Imithombo:
> Brantley J, Millstine W. (2008). Ukucamngca imihla ngemihla ukuthoba ukukhathazeka kwengqondo yakho. I-Oakland, CA: I-New Harbinger Publications.
> Kristeller, JL. Ukucamngca. KwiP Lehrer, uRL Woolfolk & WE Sime. (2007). Iimigaqo kunye nokuSebenza koLawulo lweengcinezelo. Udidi lwesithathu. I-New York: I-Guilford Press.
> Tartakovsky, M. (2012). Iimpawu ezi-3 zokukhusela ingqondo exhalabisa. Psych Central.