3 Iingcebiso ezilula zokujamelana nokukhathazeka rhoqo
Ukuba uye wafumanisa ukuba unesifo sokuxhalabisa , mhlawumbi uyazi ngokwenene ukuba kunjani ukuhlala uxhalabile. Ukukhathazeka kukuba uvakalelo lokungaxakeki okwenzekayo xa iingcamango zakho zijoliswe kwiingxaki zangoku ebomini okanye ezintle iingxaki ezingenakwenzeka. Ngokomzekelo, le mivakalelo inokuxhamla ngokuxhalaba malunga nokuvavanya okuzayo emsebenzini ukuze uzive uxhalabile malunga nokukhuseleko kwamalungu entsapho nangona bonke babonakala bengekho kwingozi.
Abantu abaninzi abajamelana neemeko ezinxulumene nexhala banokuchaphazeleka kakubi ngeengcamango zabo ezibuhlungu. Ukukhathazeka rhoqo kunokukhawuleza kwaye ngokukhawuleza kwandisa iimvakalelo zakho kunye nexhala. Ukukhathazeka kungenza kube nzima ukuphazamisa nokuphumla, kwanokuba negalelo lokulala ukuphazamiseka, njengokulala.
Ngenxa yokuba unxibelelwano oluxhalabileyo, akumangalisi ukuba ukukhathazeka kuqhelekileyo phakathi kwabo bafumene ingxaki yokuphazamiseka . Kukho iinkxalabo ezithile ezihlala zifunyanwa ngabo bale meko. Ngokomzekelo, abantu abaneengxaki zokuphazamiseka badla ngokuxhalaba malunga nokuba baya kuvela phi ukuhlaselwa kwesifo esilandelayo. Abo bane- agoraphobia banenkxalabo kakhulu malunga neempawu zabo zomzimba ukuba bahlala bekulungele ukuthatha inxaxheba ekukhuseleni ukuziphatha , kuba kunzima ngamanye amaxesha ukuba bahlanganyele kwimisebenzi yabo rhoqo.
Ukuba ufumanisa ukuba yixhoba leenkxalabo zakho, kusenokuba ixesha lokufunda ezinye izakhono zokujamelana.
Beka Ingqondo Yakho Kwamanye
Esi sihloko sinokuzwakala kulula, kodwa sifuna umzamo othile ukuphazamisa ukukhathazeka. Ukuze ugcine ingqondo yakho kwiinkxalabo zakho, zama ukuxakeka kwenye into. Umzekelo, unokuzama ukuhamba, ubukela umabonwakude, okanye ufunde incwadi enhle.
Ukuze uzilungiselele ukukhathazeka kwangomso, yenza uluhlu lwemisebenzi onokuyenza.
Bhala uluhlu "Into endiyenzayo endaweni yokukhathazeka" kwaye ngaphantsi ubhale imisebenzi eya kubeka ingqondo yakho kwenye indawo. Zama ukuza uluhlu olude lwakho. Khawucinge ngemisebenzi ongayenza xa kwiimeko ezahlukeneyo, njengokuba usesikhaya, uhambo okanye usebenza. Ukuba neendlela ezininzi ezikhethiweyo ziyakwandisa ithuba lokusebenzisa xa uwafuna kakhulu.
Amancinci amancinci okongeza kwoluhlu lwakho luquka:
- Yenza imisebenzi ethile ngaphakathi okanye ngeenxa zonke kwendlu, njengokuhlamba okanye ukulima
- Ukuzivocavoca okanye ukubandakanya umsebenzi osebenzayo
- Funda incwadi, iphephancwadi, okanye iphephandaba
- Hlela ikhaya lakho okanye iofisi
- Jonga i-movie ehlekisayo
- Yenza umsebenzi wokudala, njengokudweba okanye ukubhala
Fumana inkxaso
Ukuthetha nomhlobo othembekileyo okanye ilungu lentsapho kunokukunceda uzive ukhululekile kwaye uxhaswa. Ngamanye amaxesha ukuva ngombono womnye umntu unokukunceda ukutshintsha indlela ozijonga ngayo. Unokuba ufuna ukuchitha imizuzu embalwa uxelela abanye izinto ezikukhathazayo, kodwa kulungile ukuba ungabi yiyo kuphela yifundo othetha ngayo. Umhlobo omhle unokukunceda ukuba uzikhumbule iingxaki zakho kunye nenye into. Ukwakha inethiwekhi yenkxaso yesifo sokuphazamiseka kunokuthatha ixesha kunye nemizamo. Nangona kunjalo, ukuba nabanye bancike kunokuba banokunciphisa ukukhathazeka kwakho.
Abantu abaninzi abanesifo sokuphazamiseka, ukuhlaselwa kweentlanzi kunye ne-agoraphobia bazive bekhethiweyo kwaye bafumana kunzima ukufikelela kwabanye. Ukuba unesizungu okanye unganakathetha ukuthetha nabanye, zama ukuhlola ingxaki yakho ngokwakho ngokubhala. Fumana ijenari okanye nje ipeni kunye nephepha elithile uze ubhale iingxaki zakho. Xa usubhalisiwe phantsi, unokukwazi ukubona bhetele umfanekiso omkhulu. Zama ukubhala ezinye izixazululo ezinokwenza iingxaki zakho. Kwakhona, zama ukulinganisela iingxaki zakho ngokubhala phantsi into oyithandayo. Ngamanye amaxesha xa sinexhala, siyijonga izinto ezintle zobomi bethu.
Ziqhelise ukuLahla kunye neNkqubo yokuZinakekela
Ukufunda ukuphumla yindlela efanelekileyo yokusebenzela ukulwa neengxaki zakho. Abantu abaneengxaki zokuphazamiseka badla ukufumana impendulo engabonakaliyo -okanye yokulwa , oku kuthetha ukuba badla ubomi ngokutya kunye nokuxhalabisa. Iindlela zokuphucula zilungiselela injongo yokuphucula impendulo yokuphumula kunye nokunciphisa iingcinga.
Zininzi iindlela zokwenza impendulo yokuphumula , kubandakanywa ukuphumula kwemisipha , i- yoga kunye nokucamngca . Ezi zakhono ziyakwazi ukufundiswa ngokwakho kwaye kunokukunceda uzive ukhululekile. Qinisekisa ukuba zeziphi izicwangciso ezisebenza kakuhle kuwe kwaye wenza umgudu wokusebenzisa iindlela zakho zokuphucula ubuncinane ubuncinane kwi-10 ukuya kwe-20 imizuzu ngemini.
Ezinye iindlela zokuzinakekela ziquka ukuqina komzimba kunye nokutya, ukubonisa ubuchule bethu, ukulungiselela iimfuno zethu zokomoya, nokuphuhlisa ubudlelwane obuhle. Qinisekisa ukuba yimiphi imisebenzi oyifunayo ukuze usebenze ngakumbi ebomini bakho. Ukusebenzisa ukuzinyamekela ukuphazamiseka kwengxaki kunokukunceda uphile kwaye uzive uphilile, oku kunokukunceda ukunqoba ukukhathazeka kwakho.
Ukujongana Neenkathazo Zakho
Ngamanye amaxesha iinkxalabo zethu zibangelwa ukuhlaziywa okanye ukungakwazi ukwenza isigqibo. Ukuba ubeka into ethile, ukukhathazeka kunokusebenza njengendlela yokuphepha ukujongana nentloko yomcimbi. Nangona kunjalo, ekugqibeleni, ukuxhalabisa nokulindela kunokukwenza ukuba uzive uxhalabele ngakumbi kunokuba unokunyamekela ingxaki yakho. Yeka ukukhathazeka ngokuthatha amanyathelo okufuneka ujongane nale ngxaki. Unokufumanisa ukuba ngokujongana neengxaki okanye iiprojekthi ngokwenene zinciphisa iimvakalelo zakho kunye nokuxinezeleka .
Imithombo:
Davis, M., Eshelman, ER, & McKay, M. "Incwadi yokuHlaziya nokuNciphisa iNgcindezelo, ngo-6." 2008 i-Oakland, CA: i-New Harbinger Publications.