Ingxaki yokuxhalaba kwezenhlalakahle (SAD) inendlela yokubala zonke iinkalo zobomi bakho. Olu tyekelo lokuzalisekisa ubomi bakho kunye nemithunzi yegrey, lunokuba sisiprofeto esizizalisayo. Ukuba uzibona wena, abanye kunye nehlabathi ekukhanyeni okubi-ekugqibeleni into oyibona ukuba yinyaniso iba yinyani yakho.
Akufuneki ukuba njalo, nangona kunjalo. Ngezansi ziindlela ezisibhozo zokuxhalabisa kwezenhlalo ngendlela ocinga ngayo yonke into, kwaye ke ezinye iindlela onokubuyisela ukulawula kwaye uyeke ukuvumela uxhalaba lwakho luzithathele iingxaki.
1. Indlela Ocinga Ngayo Ngayo
Uphando luye lwabonisa ukuba i-SAD idibene nokuzigxeka okuphezulu nokuzithemba. Abantu abane-SAD banomdla wokuzijonga ngendlela engafanelekanga. Olu hlobo lokucinga lugqitha yonke into ebomini bakho.
Mhlawumbi unengcinga,
"Ndibukeka ndisicwenge"
"Ndizenza isidenge"
"Andikwazi ukulawula ukukhathazeka kwam"
Kwaye, nangaphezulu.
Ezi ntlobo zengcamango ezingalunganga zichaphazela indlela oziva ngayo ngawe kwaye ekugqibeleni, ukhetho ozenzela lona.
2. Indlela Ocinga Ngayo Ngabanye
Xa ubheka abanye ngokukhanya okwesabayo, lo mbala ucinga ngayo? Kunokuba ubheke abantu abatsha odibana nabo njengabahlobo, mhlawumbi ubaphendule ngoloyiko kunye nentambo.
Njengoko iingoma kwiingoma zee Doors ziya,
"Abantu bayamangalisa, xa ungumphambukeli
Ubuso bubonakala bubi, xa uwedwa
Abasetyhini babonakala bekhohlakeleyo, xa ungazifunanga
Izitalathisi azifani, xa uhla. "
Kungaba nzima ukuba u-SAD ukubona ihlabathi njengabantu abangakhathazekiyo. Bazibona njani?
- Babona abantu abangaziwa njengabahlobo abatsho.
- Babona abahlobo njengeziyimfihlo, ubudlelwane kunye nentuthuzelo.
- Kwaye babona abantu ngokubanzi njengokwamkela, abangenakugweba kunye nabangelungileyo-bafumana umhlobo.
Ngelishwa, indlela ojonga ngayo abanye inokuchaphazela indlela abaphatha ngayo. Ukuba ukwesaba abantu abangaziwayo, baya kuguquka. Ukuba uhlala ulindile kunye nabahlobo, ekugqibeleni banokuhamba. Yaye ukuba ubona wonke umntu odibana naye njengomgwebo, engathandekiyo kwaye engathandeki-ulwimi lwakho luya kubonisa indlela ozivakalelwa ngayo. Kungekudala, abantu odibana nabo baba yiloo nto ucinga ukuba, kodwa kuphela kuwe.
3. Indlela Uyabona Ihlabathi
Misa okwesikhashana. Uwujonga njani ihlabathi?
Ngaba uyayibona ithotyiswe ngethuba okanye indawo emele igwenywe?
Abo babe ne-SAD banomdla wokunciphisa ihlabathi. Oku kuncitshiswa kungenzeka kwimeko yendlu yakho (usenokushiya ekhaya kangangoko rhoqo), abahlobo bakho (ukhetha ukuba nabahlobo abancinci okanye abangabikho), umsebenzi wakho (ukhetha umsebenzi ovumela ukuba ugweme iimeko zoluntu okanye zentsebenzo), njl.
Unciphisa ihlabathi lakho kuba loo nto ikhuselekile kuwe. Kodwa yintoni iindleko zaloo nciphisa? Kwakhona, kulahlekelwa ithuba. Ngelinye ilanga unokuvuka ngeentsuku ezimbalwa eziseleyo, kwaye uzibuze ukuba kutheni ungathathi amathuba amaninzi.
Ibhodi edibeneyo yasekwa eNew York City kubadluli-kubhala ukuzisola kwabo kubomi. Umxholo oqhelekileyo ovele waphuma yizinto ezingazange zenziwe, ungatsho , ungazami.
Yisiphi Isibilini Sakho Esikhulu?
Usenayo ixesha, kwaye unako ukuzama.
4. Ukujonga Njani Ikamva
Ingxaki yokuxhalaba kwezenhlalakahle inxulumene nomngcipheko wokudandatheka. Abo babini be-SAD kunye noxinzelelo bangaziva bexakekile ngekamva labo.
Ukucinezeleka kukukwenza uzive ngathi izinto azize zitshintshe kwaye azize ziphucule. Oku kuthetha ukuba ukuba unesixinzelelo sokukhathazeka kwentlalo kunye nokudandatheka, unokuba uzive ngathi izinto aziyi kuba ngcono kuwe. Mhlawumbi ucinga ukuba uxhalabuntlalo loluntu "luninzi ebomini," kwaye akukho nto ongayenza ngayo.
Ukunciphisa ikusasa lakho kukushiya uzive ungenanto kwaye ungenalo ithemba.
5. Indlela Obujonga ngayo Ixesha elidlulileyo
Kuhlolisiso lwezikhumbuzo ezingekho phantsi kwezinto ezizenzekelayo kwi-107 abathathi-nxaxheba be-SAD xa kuthelekiswa nalabo abaneengxaki zokuphazamiseka nokulawulwa kwempilo, kwafunyanwa ukuba izikhumbuzo ezinxulumene nokuxhalaba kwentlalo zibhekwa njengento ephambili kwesazisi sazo phakathi kwalabo abane-SAD. Oku kubonisa ukuba iziganeko zentlalo ezidlulileyo zenze indima ekuphuhliseni uxhalaba lwakho loluntu.
Cinga ngomzuzwana. Uyakhumbula ukuchaza ixesha elidlulileyo elidala umgca phakathi kwakho kunye nangaphandle kokuxhalaba okukhulu kweentlalo?
Ngokomzekelo, umenzi weBrabra Streisand wayenomzuzwana kwisigaba apho wayelibale khona ingoma yakhe engoma. Akazange ahlabelele emashumini eminyaka emva koko, njengoko eso siganeko esinye sasiyibonakalise umbono wakhe. Ngokwenene, isiganeko esidlulileyo sichaza ukuxhalaba kwakhe kwentlalo.
Abantu abane-SAD bahlala behlala kwiimpazamo ezidlulileyo-kungekhona nje kuphela ukuba amava adlulileyo adlulele, kodwa zonke iimpazamo ezincinane ozenzileyo ziya kudla kunye nokuzithemba nokuzithemba.
Kodwa, akumele kube njalo. Akukufaneki ukuba uphile ubomi bakho namhlanje ngokusekelwe kwinto eyenziwe ngaphambili.
6. Indlela Obujonga ngayo ngoku
Xa ubanjwe ekuhlaselweni koyika, kunzima ukucinga nantoni na into. Khawucinge ukuba uhleli eklasini elinde ixesha lakho lokunikela.
Ingaba uyakwazi ukuncumo kwaye uxoxe nabantwana ofunda nabo?
Ngaba uziva ukhululekile kwaye uvule kwabanye?
Ngaba ingqondo yakho icacile kwaye ibukhali?
Amathuba kukuba akukho nanye yale nyaniso. Uyabona, ukuxhalaba kwentlalo kusetyenziswa izixhobo zakho zokuqonda. Ukuhlaselwa kwesoyiko olunayo kukuphazamisa amandla akho engqondo. Ngaba ubungenako ukuba loo mandla engqondo uzinikele kwezinye iindawo zobomi bakho?
Akudingeki ukuba uphile ngokuxhatshazwa kweentlanzi kwiimeko zentlalo kunye nentsebenzo kungakhathaliseki ukuba zivakalelwa njani.
7. Indlela Obujonga Ngayo Ukomoya
Ngaphandle kwenkolo elula, ngokomoya kubhekisela ekukwazi kwakho ukucinga ngaphaya kwehlabathi lakho elifutshane ngendlela engapheliyo.
Iyintoni le ntsi ngiselo yobomi bakho?
Kutheni sonke silapha?
Iyintoni injongo enkulu yobomi bakho?
Ngaba ukholelwa kwimimandla engaphandle kwehlabathi onokuyibona?
Ukuba uhlala uhlaselwa ngxhala loluntu, kuya kuba nzima ukususa ekusebenzelaneni neemfuno ezisisiseko zokusinda kwiingcamango ezingaphezulu. Nangona kungekhona wonke umntu onqwenela ukukhangela injongo ebalulekileyo ebomini, ininzi inokuthanda ukuba ncinane ibe nenketho yokwenza njalo.
8. Indlela ojonga ngayo ithuba
Yiyiphi intetho eqhelekileyo ecaleni indlela ukuxhalaba kweentlalo kushintshana ngendlela ocinga ngayo?
Kubonakala ngathi ilahlekile amathuba.
Xa uhlupheka kunye ne-SAD, ubona ithuba elijongene nenhlekelele. Okanye, usenokungaboni namathuba kuwo onke xa ubheka kwihlabathi.
Injongo yakho kufuneka kukufuna ithuba, ukuqaphela amathuba anokukujikeleza, kwaye ujonge ukuba unamathuba owenzayo.
Amanyathelo okumisa ukukhathazeka kwezenhlalakahle ekugqithiseni imiba yakho
Ngoku ukuba uyazi ukuba ukuxhalaba kwentlalo kukuchaphazela njani iingcamango zakho, yintoni enokuyenza malunga nayo?
Ngezantsi zikhona ezinye iingcamango zokukunceda ukubuyisela ukulawula kweengcamango zakho nezindlela zokuzixela wena, abanye kunye nehlabathi elikujikelezayo.
- Thatha inkqubo yoqeqesho lwezentlalo ukukhuthaza ukuzithemba nokuzithemba.
- Khawucinge nje ngabantu abangabahlobo . Zibone ngeso siqu ukuba unomhlobo ebomini bakho kwiminyaka emininzi kamva.
- Bhala phantsi konke ukuzisola kwakho okukhulu. Ngoku bawela abo baphume okanye bawasuse kwaye ubhale amagama athi "Hlanza iSlate." Emva koko phuma uze wenze okuthile malunga nokuzisola kwakho.
- Ukuba unobandezeleka, cinga uncedo. Ukudandatheka kukugula; akufanele uziva ngendlela oyenzayo.
- Ukuchonga iziganeko ezinkulu ezidlulileyo eziye zabangela ukuxhalaba kwakho kwentlalo. Ishedyuli ixesha kunye nomsebenzi wokusebenza ngendlela ezo ziganeko ezikuchaphazele ngayo nendlela onokuzihambisa ngayo.
- Ukuba ukuhlaselwa kwesoyiko kwenza ubomi bemihla ngemihla buhlungu, yenza ukuqesha kunye nogqirha wakho ukuxoxa ngeendlela zokwenza unyango. Unokufumana nokudluliselwa kwindlela yokwelapha kwengqondo (CBT).
- Ungalindeli ukuba uxhalabe loluntu lube phantsi kolawulo ukulandela izinto ezingokomoya. Izenzo ezinjengokucamngca kunye ne yoga zilungileyo kokubili ukukhangela intsingiselo kunye nokuxhalaba kwakho kwentlalo.
- Khangela elinye ithuba ebomini bakho owaligwebileyo, okanye ujonge ithuba elitsha elinokuba neenzuzo ezibalulekileyo kuwe ukuba ngaba unesibindi sokuzama. Emva koko uphume kwaye usebenzise inzuzo
> Imithombo:
> UDouglas S. Comorbid Uxinzelelo Olukhulu kunye nePobia yeNtlalo. Inkcazo yeNkcazo yoLondolozo lweeNkcazo zeNkcazo yeZonyango: I-Psychotherapy Casebook . 2001; 3 (4): 179-180.
> Iancu I, uBodner E, uBen-Zion IZ. Ukuzithemba, ukuxhomekeka, ukuzinyameka nokuzigxeka ekujonganeni nokukhathazeka kwentlalo. Compr Psychiatry . 2015; 58: 165-171. i-doi: 10.1016 / j.comppsych.2014.11.018.
> O'Toole MS, Watson LA, Rosenberg NK, uBerntsen D. Inkumbulo engabonakaliyo yezinto ezizimeleyo kwingxaki yokukhathazeka kwentlalo: Ukuthelekiswa nokuphazamiseka kwengxaki kunye nokulawulwa kwempilo. J Behav Ther Exp Psychiatry . 2016; 50: 223-230. i-doi: 10.1016 / j.jbtep.2015.09.008.