Ukufumana Ukuhlaselwa kwePajeic
Ukususela kwiimpawu zokugubha iingxaki, ukuthuthumela, ukujuluka, kunye nokuxhalabisa ukuvakalelwa, ukhathazeka , nokuba neentloni - ukulwa nexhala kunokuba nzima kakhulu ukujongana nayo. Ukuba uhlaselwa ngumsindo, usenokuba uqhelana nomzabalazo wokulawula le mpawu. Ukuhlaselwa kwesohlwayo kunokuba nzima kakhulu ukuyeka ngokupheleleyo. Nangona kunjalo, kukho iindlela zokufunda indlela yokulawula kakuhle nokunciphisa iimpawu zabo.
Vumela i-Panic isebenze
Ukuhlaselwa kweentlanzi kuvela ngokukhawuleza, kuvelisa iimvakalelo ezikhulayo kunye nexhala. Ezi zihlaselo zivame ukuphawulwa zizibonakaliso eziphathekayo, ezifana nokukhathazeka, ukugubha , ukubetha, ukukhawuleza kwenhliziyo, ubunzima bokugwinya kunye nentlungu yesifuba. Ngethuba lokuhlaselwa kwesoyiki, unokuva iimvakalelo zokuhlaziywa kunye nokunciphisa , apho uzive ukhululiwe kuwe nakwihlabathi elikujikelezile. Unokuba ukwesaba ukuba uya "ukuhlambalaza," ukulahlekelwa konke ukulawula, okanye ukuhlaselwa kwesifo okanye isifo senhliziyo.
Xa uhamba ngethuba lokuhlaselwa, kuya kunzima ukugxila kwenye into ngaphandle kweempawu zakho. Unokuzama ukususa iingcamango zakho eziphazamisayo kunye nokuziva, kodwa ukuxhathisa ukuhlaselwa kwexhala kungakwandisa ukukhathazeka kwakho. Unokuphinde uloyike ukuhlaselwa kwakho kuba awuyiqondi. Ngexesha elizayo ukuhlaselwa kwesoyikizo kunye neentlanzi ziza kubakho, zama ukuzinikela kwiimpawu zakho kwaye uvumele ukuhlaselwa ukuqhuba ikhosi.
Khumbuza ukuba iimpawu zakho azikwazi ukukulimaza kwaye uyazi ukuba kuya kudlulayo kungekudala. Ukongezelela, ukunceda ukwesaba ngaphandle kokungaziwa, zama ukufunda ngokubanzi njengoko unako malunga nokuhlaselwa koyika.
Ukuphefumla indlela yakho
Ngethuba uhlaselwa ngumsindo, usenokufumana ukuphefumula ukuphefumula okanye ukuphefumula .
Ezi zimpawu zinokubangela ingxaki ngakumbi kuba kunokuziva ngathi awukwazi ukuphefumula. Uloyiko olunxulumene nokuphefumula okuncinci lunokuphakamisa uxhalaba lwakho ngexesha lokuhlaselwa kwesifo. Ukufunda ukunciphisa ukuphefumula kwakho kunokuba kubalulekile ekulawuleni ukuhlaselwa kweentlanzi nokunciphisa ukwesaba kwakho.
Xa iimpawu zokuhlaselwa kweentlanzi ziqala ukukhula, zama ukugxila ekuphefumuleni kwakho . Unokufumana ukuphefumla okukhawulezayo. Gxila ekunciphiseni ukuphefumula kwakho. Inokukunceda ukubeka izandla zakho esiswini, uqaphele ukuba izandla zakho kunye neendawo ziphakama njani xa uthatha umoya opheleleyo ngokupheleleyo, kwaye uncipha xa ukhupha yonke umoya. Ukuthatha ukuphefumula ngokukhawuleza kuya kukunceda uhlalise kwaye uzisa ulwazi lwakho ngokuphefumla esikhundleni seempawu zakho.
Phucula umzimba wakho
Kunzima, ukuba akunakwenzeka, ukuxhalabisa xa umzimba wakho ukhululekile. Ukuvumela ukuhamba kweengxaki emzimbeni wakho kunokukunceda uhlale uzolile ngexesha lokuhlaselwa kwesifo. Xa ukwethuka kukuqala ukuqala, qalisa ngokuphefumula kwakho kwaye uthathe ukuphefumula okumbalwa. Emva koko phawula indlela umzimba wakho uzizwa ngayo. Ukuhamba ngokwemvelo kuyo yonke indawo yomzimba wakho, kwaye ngenjongo yokuphucula loo ndawo. Ngokomzekelo, phawula indlela ubuso bakho, umxhelo kunye nentamo ozivakalayo ngayo.
Hlaziya iheadhead yakho. Sula amehlo kunye nekhangeli. Vumela ukuhamba kwegazi emlonyeni, emlonyeni, nasentanyeni. Gqithisa amahlombe akho kwaye uvumele ukuba baphumle.
Ukuba uphazamiseka xa uzama ukuphumla , ngenyameko ukubuyisela ingqalelo yakho ekuphefumuleni uze uqale kwakhona. Qhubeka uhamba ngeqela ngalinye le- muscle , wenze indlela yakho ukuya kwiziko lakho, iingalo zakho, izandla, imilenze kunye neenyawo. Xa usuphelile, thabatha ukuphefumula okufutshane kwaye uphinde, ukuqala ngokuya kwiinyawo zakho kwaye wenze indlela yokubuyela kwisithsaba yentloko yakho, ukukhulula ngokuphambuka komoya ngamnye.
Sebenzisa Ukuphazamiseka
Xa iimpawu zokuhlaselwa kweentlanzi zifakwe kuyo, kunokuziva ngathi ukwesaba nokukhathazeka kuya kuphuma ekulawuleni.
Xa uvakalelwa kukuba uxhalabile, zama ukuphazamisa ingqalelo yakho kwimeko yakho. Ngokomzekelo, kunokuba luncedo ukuthetha nomntu onayo okanye ukubiza umntu kumnxeba wakho. Unokudinga ukushiya apho ukhona kwaye uzame ukuphefumula nokuzihlaziya umzimba kwindawo ekude ukusuka kuyo iimpawu zokuphazamiseka.
Iziphazamiso zengqondo zinokukunceda ubalekele iimpawu zakho zokutya. Ukubala kunokuba kube lula nokulula. Unokusebenzisa nokubala ngokukhangela kwakho, ukuphefumula ngokupheleleyo ngengqondo. Ngokomzekelo, bhala ngokukhawuleza kwaye uphume ngokukhawuleza, ubale enye. Emva koko, phinda umjikelezo wokuphefumula uze ubale ezimbini. Qhubeka uphinda ude ukothuka kwakho.
Unokuphinda ugxilise ingqalelo yakho ngokuphindaphinda iziqinisekiso ezilungileyo kuwe. Ngethuba lokuhlaselwa kwesoyiki, unokucinga ukuba wena "Ndiyothuka," "Andikwazi ukufikelela kulo," "Abantu bacinga ukuba ndiyaduka." Faka ezi ntlobo zeengcamango ngeengxelo ezikhuthazayo. Zama ukuphinda uzenzele ubungqina , njengokuba "ndonwayikile, ndiyakwamkela," "Ndiya kufikelela kulo," okanye "Ndiyomelele."
Landela Isicwangciso Sonyango Sonyango
Ukuba uye wabhekana nokuhlaselwa ngentshutshiso, qiniseka ukuba uxoxela iimpawu zakho kunye nogqirha wakho. Ukuhlaselwa kweengcambu akunakudityaniswa nentsholongwane yempilo enzima, kodwa ugqirha wakho uya kuba nako ukulawula ukukhutshwa kwempilo yengqondo kunye neemeko zonyango. Ngokuxhomekeke kwiimpawu kunye neemfuno zakho, icebo lonyango lwakho lungaquka amachiza anqunyiwe kunye ne- psychotherapy . Ugqirha wakho uya kuba nako ukuncedisa ekusebenziseni iindlela ezisebenzayo zokujongana nokuhlaselwa koyika.
Zikhathalele
Ngaphandle kokujongana neentlanzi, ungadinga ukwenza utshintsho oluthile lokunciphisa imizwa yakho yoxinzelelo kunye nokuxhalabisa. Iindlela zokuphucula , ezifana nokucamngca kunye ne yoga, kunokukunceda ukunciphisa uxhala. Ukuze uhlale ukhululekile kwaye ukhululekile, zama ukuquka iindlela zokuphumla kunye nenxalenye yenkqubo yakho. Ngaphezulu, ngokusebenzisa rhoqo ezo ndlela xa ungexhalabise kakhulu, unokulungele ukuwasebenzisa xa uhlaselwa ngumsindo.
Thatha ixesha lokuzinyamekela ngokuthatha inxaxheba kwimisebenzi enokukunika umlinganiselo wokulinganisela, ukuphumla kunye nokuphila. Ngokomzekelo, uvavanyo olusisiseko luye lwafunyanwa luluncedo lokunciphisa amanqanaba oxinzelelo kunye nokuxhalabisa. Unokufuna ukuqwalasela iintlobo zemisebenzi ongayithatha inxaxheba ekukhuliseni ukuzinyamekela kwakho, njengokuhamba, ukudansa okanye ukuhamba ngeebhayisikili. Kwakhona, qwalasela ezinye iinkalo zobomi onokuzibandakanya kwixesha lakho lokuzinakekela, njengento yokuzonwabisa, ukutya okunomsoco, okanye ukomoya. Ukulungelelanisa iimfuno zakho kunye nokukhuthaza umgangatho wakho wokuphila kakuhle kunokukunceda ukuba ulungele ngakumbi ukujongana neengxaki zakho zokutya kunye nexhala.
Ukulandelela Inkqubela Yakho
Xa uqalise ukusebenza ekulawuleni ukuhlaselwa kwesoyiki, kuya kuba luncedo ukuqala ukulandelela inkqubela yakho. Oku kunokukwenziwa ngokusebenzisa idayari ye- panic , i-journal journal , okanye i- charity and charity chart . Bhala phantsi izinto ezinokubangela, iimpumelelo, kunye nokukhutshwa. Ukugcina ingxelo yenkqubela yakho kunokukunceda ukuba ubone ukuba sele kukusebenzele ntoni kwaye kukuphi na amathuba okukhula.
Imithombo:
UBourne, uEdmund J. (2005). Incwadi yokuSebenza kunye nePhobia, ngo-4. I-Oakland, CA: I-Harbinger entsha.
Burns, DD (2006). Xa uhlaselo lweentlanzi: I-New-Free Free-Medication-Concerned Concern That Can Change Your Life. Broadway Amabhuku: eNew York.
Silverman, uHarold M. (2012). Incwadi yePilisi. 15. Amabhuku eBantam: eNew York. 2010.