Iingcamango Ezilishumi Izipho Zomntu Oxhalabileyo
Xa ukhetha izipho kumntu onenkxalabo yokuxhalaba kwezenhlalakahle (SAD) , isigqibo sakho siyakuthi sithonywe ngendlela oyazi ngayo loo mntu. Yintoni enokufaneleka kumhlobo osondeleyo okanye ilungu lentsapho alinakufanelana nomnye osebenza naye.
Ngezantsi ziphi iziphakamiso zesipho. Ngokuqhelekileyo, khangela izinto ezinceda ukwandisa ukuzithemba, ukunciphisa uxinzelelo kunye nokuxhalabisa, okanye ukuzisa wena nomnye umntu.
1 - Iincwadi
Iingcamango zeencwadi zingabandakanya ukuzinceda , amabali okwenyaniso nge-SAD, okanye ii-akhawunti eziqingqiweyo. Isiphi na isipho esilungileyo siya kuxhomekeka kwindlela ovulekile ngayo ummkeli malunga nokuba nengxaki.
2 - Izambatho
Esinye isambatho sinokubakhombisa ukuzithemba. Khetha into encinci ngakumbi kunokuba umntu angayigqoka. Ukuba awukhululekile ukukhetha into yokugqoka, kunokuba unike isitifiketi sesipho kwivenkile yokugqoka.
3 - Aromatherapy
Nika isipho sokuvumba: i- lavender yintsimbi ebalulekileyo efunyenweyo njengenxalenye ye-aromatherapy. I-Lavender iye yaboniswa ukunceda ekunciphiseni uxinzelelo kunye noxinzelelo.
4 - Ukuqhuba iiDVD
Ukuzilolonga ngokomzimba ngendlela ye-yoga ne-tai chi kunokukunceda ukunciphisa uxinzelelo kunye nokuxhalabisa. Khawucinge ngokunika i-DVD yomsebenzi ebonisa enye yale ndlela yokuzivocavoca kumntu onenkinga yokuxhalabisa abantu.
5 - IiNdaba
Ijenethi engenanto iyisipho esihle kumntu onokufumanisa nzima ukuyithenga. Iigxina zingasetyenzwa ngeendlela ezininzi, kwaye zingakhuthaza umntu ngengxaki yokuxhalaba kwentlalo ukuba abhale phantsi iimvakalelo zakhe ngendlela eyanceda ekusebenziseni.
Omnye ohamba ngeengxaki zokuziphatha kwengqondo (CBT) yesifo sengxaki yoluntu usenokusebenzisa iphepha lokunceda ukurekhoda iingcamango ezingekho kunye nendlela abajongene ngayo. Oku kunokwenziwa kwakhona njengenxalenye yenkqubo yokuncedisa ukuxhalabisa.
6 - Iikiti
Ukuthenga umntu owaziyo kakuhle? Cinga ukunikela amathikithi kumidlalo okanye kwiikonti uze uhambe naloo mntu. Izipho zetikiti yindlela elula yokwenza izicwangciso nomntu onokufumana isizathu sokungahambi. Qiniseka ukuba ukhangele nomntu owaziyo loo mntu ukuba aqiniseke ukuba awuyi kuphinda ulandele ixesha lawo.
7 - Uxinzelelo lweBhola
Ibhola yokuxinzelela ingqondo isipho esingaba nesipho somntu osebenza naye ngengxaki yokuxhalaba kwentlalo. Ukubetha ibhola yokuxininceda kunokuncedisa ukunciphisa uxhalabo oluya kukwakhiwa ngalo lonke usuku lomsebenzi.
8 - i-Chamomile Tea
Ukuba umntu oluhlu lwakho uyisiphuzo sewayini, cinga ukunika isaphulelo sesipho kunye neetomomile teas.
Ngokubanzi, alukho uphando olwaneleyo malunga nendlela i-chamomile isebenza ngayo ukukunceda ukuhlalisa. Nangona kunjalo, izifundo ezimbalwa zokuqala ngo-2009 kunye no-2012 zibonise ukuba kunokunceda ukudandatheka kunye neengxaki zokukhathazeka jikelele (GAD). Uphando olungakumbi lufunekayo ukucacisa imiphumo yalo yokukhathazeka kwintlalo yoluntu.
9 - Iimidlalo zokuXinwa kweengxaki
Imidlalo efuna ukuxinwa kunye nokucinga inganceda ukukhupha ingqondo. I-crossword okanye iincwadi ze-Sudoku zizinto eziphezulu zokugcina impahla okanye isipho somsebenzi osebenza naye. Khangela indlela oye wasebenzisa ngayo iincwadi ezinjengexesha elidlulileyo okanye ujonge ukudlala olu hlobo lwemidlalo; unokufumana indawo efanayo ukuqala incoko.
10 - Ii-CD zokuphucula
Mhlawumbi uvile ngeCDs zokuphumla eziqhelekileyo ezibonisa izandi zemvula yamanzi okanye ulwandle. Ii-CD zokuphucula izifo zengxakini yoluntu zinokubandakanya ezo zikhuthaza ukukhupha i-hypnotherapy , imifanekiso ekhokelwayo , ukuphumla kwemisipha , okanye umculo othobayo. Ezi ndlela zihlala zibandakanywa kunye neyeza ukunceda abantu abanenkxalabo bafunde ukunciphisa izinga lokuphefumula nentliziyo.
11 - Ilizwi
Khetha izipho ezibonisa ukucinga nokuhlonela ukuxhalaba komntu. Isipho esihle kakhulu siyakubonisa ukuba uyanyamekela kwaye uyayiqonda loo nto umntu ejongene nayo-kodwa ukuba nethemba ixesha elixhalabisa ngayo umntu (kunye mhlawumbi nethemba lokumncedisa ngaloo ndlela).
> Imithombo:
> Amsterdam JD, Li Y, Soeller I, i-Rockwell K, i-Mao JJ, i-Shults J. Uvavanyo olulungelelaniso, oluphindwe kabini, olunobunzima be-placebo lomlomo we-Matricaria recutita (i-chamomile) lukhipha unyango lweengxaki zokuxhalabisa ngokubanzi. J Clin Psychopharmacol . 2009; 29 (4): 378-382.
> Amsterdam JD, Shults J, Soeller I, Mao JJ, Rockwell K, Newberg AB. I-Chamomile (iMatricaria recutita) inokubonelela ngomsebenzi ogxininisekile kwixhala, abantu abacaphukileyo: ukufundisisa. Inye yeTher Health Med . 2012; 18 (5): 44-49.