Ukucamngca, ngokwemiqathango yalo elula, kubhekisela ekufundeni indlela yokuhlawula ingqalelo. Xa isetyenziswe ngokufanelekileyo, ukucamngca kukuvumela ukuba unciphise kwaye ugcine umhlaba ngaphandle kokugweba. Ukuba uhlala nesifo esixhalabisayo (GAD) , sinokukunceda ukunciphisa iingcamango ezixhalabisayo kwaye uvelise ukuvakalelwa, ukuzinza nokugxila. Kwizigidi ezingama-6.8 zamaMerika ezihlala nexhala elingapheliyo lemihla ngemihla, ukucamngca kunokunikela indlela yokugqiba.
Yintoni Ukucamngca?
Ukucamngca kuneengcambu zayo kwifilosofi yeBuddhist. Xa ucinga ngokucamngca, mhlawumbi udibanisa imifanekiso yegumbi elizele abantu abahleli emagqabini anqamlekileyo bekhala ngokufanayo ngokuphindaphindiweyo. Ukugqithiswa ngabantu abadumileyo, ukucamngca nge-transcendental (TM) yindlela enye yokucamngca enomnqweno wokukunceda ungene kwindawo ephuculweyo yokuphumula okanye imeko yokuphumla. Njengoko kucamngca kukunceda ukunciphisa uxinzelelo kunye nokukhathala, ukubanceda kwabo banesifo esixhalabileyo, abahlala bexhalabele kwaye behlala belele, kulula ukuyiqonda.
Ukucamngca Neengqiqo Kuyaqhubeka Kanjani?
Iingcamango zokucamngca kunye nengqondo zifana kakhulu. Nangona ukucamngca kubandakanya ukuzama ukungena kwiimeko ezihlukeneyo zokuqonda, ukukhumbula ukuthetha ngokuziqonda ngoku. Ngaloo ndlela, unokucinga ngengqondo njengengongoma enye kwindlela yokucamngca.
Zomibini ezi zinto zinokuba luncedo ekuxhalabeni, kuba zikunceda ukunciphisa uxhalaba kwaye uqaphele ngaphandle kokwesaba.
UkuCamngca
Ukucamngca ekusetyenziswe kunyango lweengxaki zokuxhalabisa ngokuqhelekileyo kuthatha uhlobo lokucamngca ngokucokisekileyo. Olu hlobo lokucamngca lusempembelelo ekuhambeni kwengqondo eqalwe nguJon Kabat-Zinn, umsunguli wokunciphisa uxinzelelo lokuxinwa kwengqondo (MBSR).
Isiseko esisisiseko sale ndlela kukuba sifunde ukususa kwiinkxalabo ezixhalabisa. Oku kufezekiswa ngokwenza ulwazi, ukucacisa ukungabikho komzimba emzimbeni, ukuqonda iindlela zakho zokucinga, nokufunda indlela yokujongana neengxaki ezinzima. I-MBSR iqhutshwa ngokubanzi kunye nomqeqeshi, kodwa kukho iikhosi ze-intanethi ongayithatha njengenkululeko efumaneka nguPalouse Mindfulness.
Uphando malunga nokucamngca kunye ne-GAD
Inkxaso yokuphanda ngezibonelelo zokucamngca ngengxaki yokuxhalabisa ngokubanzi iye yakha. Icandelo elilawulwa ngokulandelelanisa ngo-2013 laqhutyelwa ngabantu abangama-93 abanesifo se-DSM-IV esasifumana i-GAD ngokuthelekiswa neveki ezi-8 zeemfuno zokunciphisa uxinzelelo lokuxinwa kwengqondo (MBSR) ngenkqubo yokulawula ingqalelo (imfundo yokulawula uxinzelelo, okanye i-SME). I-MBSR idibaniswe nokunciphisa kakhulu ukuxhalaba kwezinto ezintathu zokufunda. Abathathi-nxaxheba nabo babonisa ukwanda okukhulu kwizitatimenti ezizenzekelayo. Ukongezelela, uhlalutyo lwe-meta lwe-2012 lubonise inkxaso enzulu yokucamngca ngengqiqo ngokuxhalabisa.
Indlela yokuHlaziya ukucamngca nge-GAD
Ukuba uhlala kunye nokukhathazeka okuqhelekileyo, ukucamngca imihla ngemihla kunokukunceda ukuba unqobe uxinzelelo kwaye unciphise uxinzelelo emzimbeni wakho.
Ukuba uke wathatha isigaba se-yoga , uhamba kakuhle endleleni yakho yokuzicamngca. Awudingi ixesha elide lokucamngca-qalisa, zama ukuzityhila imizuzu embalwa ngosuku. Unokunyusa ngokukhawuleza ixesha elo njengoko ufunda indlela yokuphumla kunye noko kuthanda ukuzola. Ngezantsi zi nyathelo ezilula ukulandela ukuze uqalise namhlanje:
- Hlala uqonde esihlalweni kwaye ubeke iinyawo zakho ziphangele phantsi.
- Qala uqaphele ukuphefumula kwakho. Musa ukutshintsha indlela ophefumula ngayo; qaphela nje umzimba wakho njengoko uphupha uze uphume.
- Unokuba unyanzelekile ukuba utshintshe ingqwalasela yakho kwenye indawo. Melana nale nkanuko uze uqhubeke ugxila ekuphefumuleni kwakho.
- Iingcamango ezixhalabisa zingadlulela engqondweni yakho. Bazise, kodwa zibuyisele ekuqapheliseni ukuphefumla kwakho.
- Qhubekani lo luleko olukhulileyo, olungabonakaliyo malunga nemizuzu engama-10.
- Vula amehlo akho kwaye uqaphele indlela ozivakalelwa ngayo. Musa ukuvavanya, gcina nje.
Isitshixo ekufundeni ukwenza ukucamngca kukukwamukela ihlabathi elikujikelezayo ukusuka kwindawo yokuzibona. Le ndlela yokucamngca ingatyelela ngokukhawuleza kwezinye iindawo zobomi bakho, njengoko uzibona uqaphele kunokuba uphendule ngeemeko ezinzima okanye ixesha lokukhathazeka. I-GAD ibandakanya ngokukodwa ukukhathazeka okungapheliyo-ukuba unokufunda ukwamkela ezo nkxalabo ngaphandle kokubathukuthelisa, ngoko ke uxinzelelo lwakho luya kunciphisa.
Kutheni Ukuba Andikwazi Ukucamngca?
Zininzi izizathu zokubangela ukuba kunzima ukucamngca okanye ukukhumbula. Unokuba neengxaki zokujonga ngaphandle kokugweba okanye ungaziva ungapheli okanye ngathi "kuninzi ukwenza" ukuba uhlale ujikeleze ukuphefumula. Abanye abantu abanenkathazo yokungenzi nto, njengoko basebenzisa ukuhlala behamba. Ngamanye amaxesha, unokufumanisa ukuba awukwazi ukuyeka iingcamango ezimbi ekungeneni njengoko uzama ukuphumla.
Iingcebiso ezifanelekileyo zokunqoba le miqobo zimbini:
- Qaphela ukuba oku kuza kuthatha ixesha. Ungalindele ukuba iseshoni yakho yokuqala yokucamngca ibe lula. Njengobuqhetseba njengoko kuvezwa, kuthatha isenzo ukufunda ukuba ungenzi nto. Ekugqibeleni, kuya kuza lula.
- Yenza ixesha loku. Kanye njengoko oku kuza kuthatha ixesha, kufuneka uzinike ixesha. Yilungiselele kwimini yakho nje ngomsebenzi wakho okanye ukuqeshwa. Musa ukwenza ukhetho ukuba ungazenzi; xelela ukuba ufuna nje ukwenza oko. Ngamanye amaxesha, xa uninzi olunokukwenza kwaye ungeke ulungele ngexesha lokuphumla, unokufumana emva koko ukuba umzuzu othulileyo uncede ukuba ubuyele kumhla wakho uphambili kwaye ungcono xa usombulula ingxaki.
ILizwi
Njengoko uqala ukwenza ukucamngca, zibuze imibuzo elandelayo:
- Ngaba unokukwazi ukugcina iingcamango zakho ngaphandle kokugweba?
- Ngaba ufezekisile imeko yokujonga ngokugqithiseleyo?
- Ngaba uzive ukhululekile?
Gcina i-journal ukuze ulandele inkqubela yakho kwaye uqaphele ukuba ukuxhalaba kwakho kunciphise. Ukuba, ngokugqithiseleyo kwexesha, usoloko ujamelana nokukhathazeka okungapheliyo kwaye kunzima, qiniseka ukuthetha nodokotela wakho malunga neendlela zokonyango.
> Imithombo:
> I-EA, i-Bui E, i-Marques L, et al. Iilingo elilawulwa ngokungalindelekanga lokucamngca ngengqiqo ukuphazamiseka kwesifo esipheleleyo: iziphumo ekuxhaseni nasekuxhaseni. J Clin Psychiatry . 2013; 74 (8): 786-792. i-doi: 10.4088 / JCP.12m08083.
> Lu CF, Smith LN, Gau CH. Ukuhlolisisa amava okucamngca ngeZen izigulane ezineengxaki zokukhathazeka jikelele: indlela yokugxila kwiqela. J Nurs Res . 2012; 20 (1): 43-51. i-doi: 10.1097 / JNR.0b013e3182466e83.
> Isizwe seSizwe seMpilo yengqondo. Ukuxhalabisa Okuqhelekileyo.
> Sarris J, Moylan S, Camfield DA, et al. Amachiza apheleleyo, ukusetyenziswa, ukucamngca, ukutya, nokuguqula indlela yokuphila yokuphazamiseka kwengxaki: ukuhlaziywa kobungqina obukhoyo. U-Evid osekelwe kwiNkxaso ye-Alternat Med . 2012; 2012: 809653. i-doi: 10.1155 / 2012/809653.
> Ukucamngca kweTranscendental. Yidla, Camngca, Ukuzivocavoca-Ukuphatha Ukukhathazeka ngokwemvelo.