Ukuxinezeleka kuza kwiindlela ezininzi. Uxinzelelo olunzulu luhlobo loxinzelelo olwenzekayo kwaye lukhawuleza, lushiya umonakalo omncinci. Ngakolunye uhlangothi, uxinzelelo olungapheliyo, ngolu hlobo, luhlobo loxinzelelo olwenzeka rhoqo kwaye ludala umonakalo omkhulu emzimbeni, kuquka yonke into ekukhuselekeni kakhulu kwiintanda kunye nomkhuhlane kumngcipheko ophezulu wesifo senhliziyo.
Ngokwahlukileyo, kukho nohlobo oluxhamlekileyo loxinzelelo olubizwa ngokuba yi-eustress, oluhlobo oluncedo lokuxinezeleka kubantu abaninzi ngaphandle kokuba luba lukhulu okanye lukhuni-lo luhlobo loxinzelelo olusuka kwiholide evuyisayo okanye inzima. Uninzi lwazo nayiphi na uhlobo loxinzelelo, nangona kunjalo, lunokuziva lukhulu, kwaye luyakuthi luqhube. Abantu abaninzi abaqapheli ukuba uxinzelelo olunzulu luyakha njani de baziva bexakeke. Ngamanye amaxesha, iziganeko ezixinzelelekileyo okanye eziqwalaselekileyo zinokubonakala ngathi zenzeke enye enye, kwaye usenokuhamba uziva uhlala ukhululekile ukuphazamiseka ngokupheleleyo. Nangona kunjalo, kubalulekile ukuba neendlela zokujamelana nazo xa uziva uxinzelelekile kwaye ufuna ukukhulula ingqondo yakho nomzimba wakho ngokukhawuleza. Ezi zilandelayo zintlanu iindlela ezinokukhawuleza nezilula zokuphinda uphinde uxolo ukuze ukwazi ukujongana nantoni na imeko.
Thatha uhambo
Ukuzivocavoca kunokuba ngumxininiso okhululekileyo ngokwalo, njengoko kukunceda uqhube umbane kwaye ukhupha i-endorphins.
Ukuthatha ukuhamba xa ugxininisekile kunokukuzisa iinzuzo zokuzivocavoca-zombini kunye nexesha elide, kwaye kunika ibhonasi yokukukhupha kwiimeko ezixinzelelekileyo. Oku kunokukunika ngenye indlela ukuze ubuyele kwisakhelo esitsha sengqondo. Ukuhamba nomhlobo omhle kungaba yindlela enhle yokufumana inkxaso yentlalo , kwaye ukuhamba yedwa kunokukunika ixesha lokucinga, ukuphindaphinda, nokubuyela kunye nesimo esiphezulu sengqondo.
(Funda kabanzi malunga neenzuzo zoqeqesho apha.)
Thatha i Breath
Ukuba awukho kwindawo yokushiya, unokuziva ungcono ngokukhawuleza ngokusebenzisa ukuphefumula. Ukufumana i-oksijini engaphezulu emzimbeni wakho nokukhulula ukuxhatshazwa komzimba ziindlela ezimbini zokuphefumula , kwaye unako ukwenza naliphi na ixesha okanye naphi na, nokuba imeko yakho enzima ayifuni. (Funda kabanzi malunga nokusebenzisa ukuphefumula apha.)
Thatha Ukuphuka Kwengqondo
Ukuba unokubamba imizuzu embalwa yoxolo, iifowuni kunye nekiso ekhokelwayo yindlela enhle yokubuyisela uxolo kwengqondo. Kulula ukwenza kwaye unokukukhulula ngokwenyama kunye nangengqondo. Ngokuziqhelanisa, unokukwazi ukufikelela lula "kwindawo enu yolonwabo" kwaye ngokukhawuleza uzive uxolo xa uxinezelekile. (Funda kabanzi malunga neemboniso kunye nekiso ekhokelwe apha.)
Hlaziya kwakhona imeko yakho
Ngamanye amaxesha siqinisa ukufumana amava okuxinzelela ngendlela esibheke ngayo. Ukuba unokwazi ukujonga imeko yakho ngendlela eyahlukileyo, unokukwazi ukuyibeka ngombono ohlukileyo - owenza ukuba uxinzeleleke! Funda ngakumbi malunga nokukhathazeka ngengqondo nangokomzwelo okubangelwa kukungathembeki, udidi lwee-A, kunye nezinye iindlela zokucinga, kwaye ufunde indlela ongayitshintsha ngayo indlela ojonga ngayo izinto.
Kuya kuza ngokufanelekileyo xa ugxininiswe. (Funda kabanzi malunga noxinzelelo lwengqondo kunye nokuzihlawulela apha.)
Zama ukuhlaziya kweMisipha yokuPhucula
Ukuphumla kweMiscle ye- Muscle (PMR) yinkqubo apho uxhaphaza kwaye ukhulule onke amaqela akho omzimba, ushiye umzimba wakho uzive ukhululekile emva koko. I-PMR ngenye yamasu endiyithandayo, njengoko inokuyenza ngokumalunga nabani na, kwaye ngokuziqhelanisa, unokukhulula ngokukhululekileyo yonke inzondo ovakalelwa ngayo emzimbeni wakho kwimizuzu embalwa! Oku kunokukunceda uzive ukhululekile kwaye ungakwazi ukujongana neemeko ezikhoyo. (Funda indlela yokuqhuba i-PMR apha.)
Xa usukwazi ukunqabisa, kufuneka ube kwindawo efanelekileyo yokujongana naziphi na iingxaki ezixinzelayo.
Kwakhona ingcamango enhle yokwamkela ukuxilwa okufutshane kunye nokuziphatha ngendlela enempilo ukuze ukwazi ukunciphisa izinga lakho lokunyamezela ukuze ube neengcinezelo ezingaphantsi kwaye ungakhathazeki kakhulu kwiimeko ezixinzelelekileyo ozifumanayo. Ukuba ulambile ulwazi oluthe xaxa malunga nendlela yokuzincama, le mivavanyo iya kukukhawulela umzabalazo ozayo wokuphumla