Ndingayifumana Kanjani Uloyiko Loluntu Oluthethayo?

Indlela yokuziThabisa ukuThengiswa koPhulo lweNkcazo yoLuntu lokuThetha koLuntu

Ngaba ukwesaba ukuthetha koluntu ? Ukuba kunjalo, unyango lwe-exposure yindlela enye yokusetyenziswa ngokuthe ngqo ekutheni uluntu kunye nokulwa nexhala.

Ulwaphulo loLuntu oluPhakamisayo lokuThetha

Nangona unyango lwezonyango luqhutyelwa ngumgqirha kwiimeko zonyango ezinjenge- ctnitive-behavioral therapy (CBT) , unokuzibonakalisa ngokwakho njengenxalenye yenkqubo yokuncedisa.

Isisiseko emva kokunyanga kwonyango kukuba kufuneka udityaniswe ngokukhawuleza ngexesha eliya kwiimeko ozoyikwesaba ukuze uzihlasele kwaye ukhuphe ukuxhalabisa.

Ukuma namhlanje phambi kwenkundla enkulu kwaye ukunika intetho akuyi kuba ngumzekelo wonyango ochazayo. Kunoko, kufuneka uthabathe amanyathelo amancinci kwaye ufezekise iinjongo ezincinci ezikunika ithemba kunye nokwakha amandla akho ukujongana neemeko ezinzima.

Kuphephe ukukhusela

Xa uqhuba ukukhutshwa, kubalulekile ukungabandakanyeki kwizinto ezibizwa ngokuthi " iindlela zokuphepha zokukhetha ." Umzekelo, ukunika intetho kodwa ufunde ngokucacileyo kumanqaku akho kwaye ungalokothi ubheke abaphulaphuli. Kunoko, kufuneka uyenze yonke into eyenza ukwesaba kunye neentloni; kodwa yenza ngokukhawuleza njengoko ungancipha.

Enye indlela yokuzibandakanya ukutyhila xa unganqongophele ekufikeleleni kwiimeko okanye ukwesaba ukwenza njalo kwiimeko ezicatshangelwayo ngaphambi kokuba uthathe into eyona nto.

Ukwenza ukutyhila ebomini bokwenene kubizwa ngokuthi " in vivo ", onokuyakhayo xa ulungele.

Uloyiko lolawulo oluphezulu

Ngezantsi luluhlu lwesigaba soluhlu lweemeko ezinokuthi uqhubele phambili njengenxalenye yokuqeqeshwa kwakho kokuzimela.

Wonke umntu uya kuyika iintlobo ezahlukeneyo zeemeko ngoko kubalulekile ukulungelelanisa uludwe kwizinto ezenza uncedo kakhulu kuwe.

Khumbula ukuba ufuna ukuqala ngeemeko ezibangela ubuncinane ukwesaba nokuxhalabisa, kwaye ngokukhawuleza usebenze kwimeko enzima kakhulu.

1. Funda iphepha lephephandaba phambi komhlobo. Khetha icatshulwa ocinga ukuba iya kuba nomdla kumhlobo okanye ilungu lentsapho kwaye ubuze ukuba unokuyifunda ngokuvakalayo.
2. Yiya kwintetho uze ubuze umbuzo. Cima iphephandaba kwiimina-seminars ezizayo okanye kwiintetho, ukuya kwinto eyakuthandayo, kwaye uqinisekise ukuba ubuze ubuncinane umbuzo omnye womntu onika intetho.
3. Buza umbuzo okanye wenze impendulo ngexesha lomsebenzi . Endaweni yokuba uhlale ucelile, yenza impendulo okanye ubuze umbuzo. Eli lilungelo elihle lokulungiselela ngaphambi kwexesha ukuze ukwazi ukuzithemba kwaye unqobe uxinzelelo.
4. Yenza umtya kwiqela. Ukuba uye kwiqela lesidlo, kunokuba uvumele iindwendwe eziphumayo zingenelela kwinkqubo ye-toast, yenza isenzo sokwenza ngokwakho.
5. Ukunikela ukunikela kwiintlanganiso zebhodi yebhuku. Joyina ibhola yencwadi, kwaye xa kufika ixesha lokuba umntu athethe ngeencwadi ezithile, nikela ukuthetha.
6. Nika intetho kwisikolo somhla wokusebenza. Ukunikezela ukuya kwikonyana wakho okanye kwisikolo sendodakazi yakho yosuku lomsebenzi kwaye uthethe ngezinto ozenzayo ukuze uphile.
7. Thatha iklasi ukunika umboniso. Fumana iklasi onokuyithatha loo nto iya kufuna ukuba wenze intshumayelo yomlomo.

1. Thatha iklasi ye drama. Abadlali abanamahloni amaninzi bathatha iikholeji zedrama njengenjongo yokunciphisa uxhalaba lwentlalo. Unokwenza okufanayo kunye nokusebenzisa amava njengelitye lokunyuka ukwesaba kwakho ubukhosi.
2. Thatha ikota yokuthetha kawonkewonke. Bhalisa kwiklasi ngokukodwa ngokuthetha koluntu.
3. Joyina i-Toastmasters. Abaphathi beeastmaster liqela elenzelwe ukunceda ukuzithemba koluntu nokuzithemba.

Injongo yokwesaba ulawulo oluphezulu kukukubeka ngokuthe ngcembe kwimeko eyoyikisayo. Ukuze uhlalutyo lwe-exposure lusebenze, kufuneka uhlale kwiimeko ezininzi ixesha elide lokuba uxhalaba lwakho luyeke kwaye uhlaziywe kwiimeko eziphazamisayo.

Ukuba ufumanisa ukuba imeko isengxaki, hlala nayo de uxinzelelo lwakho luyancishiswa ngaphambi kokuba uqhubele phambili ukuya kwelinye elilandelayo.

Ukuba ukuxhalaba kwakho kwintlalo ngokubanzi kwaye kuzinzi-ndlela zokuncedisa ngokwabo akunakwanele ukunciphisa ukwesaba kwakho, qwa lasela ukuqhagamshelana neengcali zempilo yengqondo okanye ugqirha ukuba uthunyelwe. Kukho unyango olusebenzayo lwe-SAD, njenge-cognitive-behavioral therapy (CBT) kunye neyeza , ezingenza umehluko ebomini bakho.

_Umthombo:

_{Antony MM, Swinson RP. Iintlanzi kunye nencwadi yokuxhalabisa abantu. I-Oakland, CA: I-Harbinger entsha; 2008.}