Iingcebiso zokuSebenzisa ukuHlulela kweDiaphragmatic ye-Social Concern
Ukuphefumla , okanye ukuphefumula ngokukrakra kwisigxina kunokuba isifuba, yindlela yokuphucula nokunciphisa uxhalaba lweentlobo ezahlukeneyo. Nangona sonke siyakwazi ukuphefumla ngale ndlela, bambalwa bethu besenza njalo imihla ngemihla kwimisebenzi yethu yansuku zonke.
Yenza lo mzekelo womoya wokuphefumla ngelixa uhlala kwindawo ekhululekile kwaye ekhuselekile ekhaya. Ngale ndlela, uya kuba nokusebenzisa le ndlela xa ubhekene neemeko ezibangele iimpawu zokugula ngengxaki yentlalo (SAD) .
Kubaluleka kokuPhuphuma okuPheleleyo
Ukuphefumla okuncinci kukunceda ukuba ugweme impendulo "yokulwa-okanye-indiza" kwiimeko ezixinzelelekileyo. Kule meko, iinkqubo zomzimba wakho ngokuzenzekelayo ziqaphile, kwaye zibonakalise intliziyo yakho ukubetha ngokukhawuleza kunye nokuphefumula kwesantya sokwandisa. Xa uqaphela ngokuphefumula kwakho nokulawula ubunzulu bayo kunye nokulinganisa, ukuhlaselwa kwintlanzi okanye ukuhlaselwa ngokuxhalabisa kuncitshiswa.
Indlela yokusebenzisa ukuphefumula kwesifo
Kulabo banezifo zonyango, qhagamshelana nogqirha wakho ngaphambi kokuba uqale nawuphi na uhlobo loqeqesho lokuphumula.
- Fumana indawo ephumlileyo ngaphandle kweziphazamiso. Ulale phantsi okanye uhlale ehlalweni, ukhulule nasiphi na isambatho esifanelekileyo kwaye ususe iilazi okanye oonxibelelwano. Phumla izandla zakho kwiphepha lakho okanye kwiingalo zesihlalo.
- Beka esinye isandla kwisifuba sakho esiphakamileyo kunye nesinye isandla kwisisu sakho. Bhala, uthathe umoya osesiswini esiswini sakho njengoko ubala ezintathu. Njengoko uphuthukisa kufuneka uzive isisu sakho senyuka. Isandla sakho esifubeni akufanele sihambe.
- Emva kwekhefu elifutshane, kancinci kancinci ngelixa ubalekela ezintathu. Isisu sakho kufanele sibuyele phantsi njengoko uphumelela.
- Qhubeka lo mzekelo wokuphefumula ngokwemigangatho emihlanu ukuya kwemizuzu eyishumi.
Ukongeza kokulandela le miyalelo, cinga ukuphulaphula ukurekhoda kwezwi njengefayile yefayile ye-MP3 yamahhala enikezelwa yiYunivesithi yaseMcMaster equka izikhokelo zokuphefumla.
Ukusetyenziswa kokurekhodwa komsindo kukuvumela ukuba ukhululeke ngokupheleleyo kwaye ugxininise kwindlela.
Iingxaki zokuSebenza ngokuPhepha okukhulu
Ukuba ufumanisa ukuba ubuyela ekuphefumuleni okungathí sina naphezu kokuphefumula, mhlawumbi ufuna ukuqhuba ngokubanzi kwiimeko ezahlukeneyo. Zama ukuthatha isigaba se-yoga esikhuthaza ukuphefumula okanye ukubhalisela inkambo yokucamngca ingqondo. Ukusebenzisa izicwangciso ezahlukahlukeneyo ezibandakanya ukuphefumla okunyanisekileyo kuya kukunika ithuba lokuziqhelanisa kwaye uqale ukuqonda ubugcisa balo.
Abaculi kunye nokuPhupha okuPheleleyo
Abaculi bafundiswa ukuphefumula ngokucula xa becula ukuphucula umsindo wezwi labo kwaye baqhube ingoma ngaphandle kokuphula phakathi. Ngomqondiso ofanayo, iingoma kunye neemvumi ezidlala izixhobo zomoya ezihlala kunye nokuxhalaba kwentlalo inokufumana inzuzo yokuphefumula ngokukrakra kwiimeko zokunciphisa uxinzelelo.
Ukuxilisa okuHlangeneyo
Izindlela ezahlukeneyo zokuphucula zingasetyenziselwa kunye nokuphefumla okuchukumisayo, ezifana nokuphumla kwemisipha yokuhamba, imifanekiso ekhokelwayo kunye nokuqeqeshwa kwe-autogenic. Ukuba ukuphefumla komoya wedwa kungabonakali kukuphucula uxhalaba lwakho, cinga ngokufunda malunga nokusebenzisa ezinye iindlela. Unokufumana i-intanethi okanye umphathiswa wengingqi onokukukhokela kule ndlela yokuzivocavoca.
Ukuzivocavoca ngokukhawuleza kwemizuzu emihlanu
Ngoku ukuba unesithuba sokuphefumla, cwangcisa ifowuni yakho ukuba ihambe kanye ngosuku ngexesha elifanelekileyo. Xa i-alamu ihamba, oko kukuphawula ukuba usebenzise ukuphefumula okukhulu imizuzu emihlanu. Emva kwemizuzu emihlanu, qaphela ukuba uziva ukhululekile kwaye ungakhathazeki. Emva kwexesha, kufuneka kube yendalo engaphezulu ukuphefumula ngale ndlela lonke ixesha.
ILizwi
Ukuphefumula ngokukrakra kwi-scrifm yakho yikhono lokufunda. Nangona njengabantwana sonke senza oku ngokusemandleni, ngelixesha abanokuxhalaba bahlala bephefumula ngokuthe tye. Ukuba emva kokuba usebenzise ukuphefumula okukhulu, uvakalelwa kukuba uxhalabise kakhulu, cinga ukubonisana neengcali zempilo yengqondo okanye ugqirha ogqirha ukuhlolwa kunye nonyango.
Imithombo:
Ukuxhalabisa nge-Australia. Ukuphuza Ukuphuza Ukunciphisa Ukukhathazeka Neengxaki.
School Harvard Medical School. Thatha umphefumlo onzulu
School Harvard Medical School. Iindlela zokuphucula. Ukulawula ukuphefumula kukunceda ukuphazamiseka kwengxaki.
> University of McMaster. CD yokuLahla