Ngaba ukhathazeka kakhulu?

Kuyinto eqhelekileyo ukukhathazeka ngezikhathi ezithile. Ngenxa yobomi abaninzi abangaziwa kunye nemingeni, ukukhathazeka kunokubhekwa njengempendulo yemvelo kwiimeko ezininzi. Kodwa ukukhathazeka okungapheliyo kunye nokuxhalabisayo kunokuba kunzima kwaye kuphazamise amandla ethu okusebenza ngokukhululekile nangokuzinzileyo kwimpilo yethu yemihla ngemihla. Okubaluleke ngakumbi, ukukhathazeka ngengxaki kunokwenza kube lula kunzima ukuphulukana nokuphazamiseka kwesifo okanye i- agoraphobia .

Indlela Yokunciphisa Imiba Yakho Yokukhathazeka

Nazi ezinye izicwangciso eziwusizo zokunciphisa iingcamango zakho ezibuhlungu nezimbi:

1. Gwema u kuXelela
   Xa ufumana ukukhathazeka malunga nesiganeko esizayo kuba ucinga ngomphumo ongalunganga, utsho, uthi, "Ndiyakwazi ukuxela kwangaphambili." Kodwa, inyaniso kukuba, awukwazi, kwaye ukhathazeke malunga kwenzeka, kungekhona oko kuza kwenzeka. Ukukhathazeka ngokwayo akuncedi ngaphandle kokuba iqhube isicwangciso senzo.
2. Hlalutya i ingozi
   Ukuba ingqondo yakho ithathelwe ingxaki engapheliyo, izakhono zakho zokuhlola ingozi zingaphambukiswa. Usenokufumana udliwe ngokukhathazeka ngeemeko zesikhathi esizayo xa kungekho naluphi ubungqina bokwenene ukuba isiganeko esibi siya kwenzeka. Umzekelo, mhlawumbi uhlala uxhala malunga nokusebenza komsebenzi kunye nokwesaba ukuxothwa, kodwa, awufumani nanye inkcazo evela kumphathi wakho, okanye nawuphi na umntu, ukuba awukwazi ukukwenza. Ukujonga imeko yakho ngokwenene kunokukunceda ukunciphisa uxhalaba lwakho.

1. Ixesha leShedyuli yoKhathazeka
   Abanye abantu bakufumanisa ukuba luncedo ukucwangcisa imizuzu engama-30 nganye ngosuku ukuze uxhalabe. Ukuba iingcinga ezixakekayo zingena kuzo naziphi na ezinye izihlandlo, zibeke eceleni ngokuzixelela ukuba unesixa esilungiselelwe ukukhathazeka . Injongo yakho kukukhathazeka kuphela ngexesha lakho elihlelelwe imizuzu engama-30 ngosuku.
2. Ukuchonga nokwenza izinto ezibuhlungu
   Bhala phantsi iingcinga zakho ezibuhlungu kunye nezixinzelelekileyo. Ngaphandle kwengcamango engathandekiyo, dwelisa ezinye iinkcazo zokufaka endaweni efanelekileyo. Ngokomzekelo, ukuba ukhathazeka ukuba inqwelo yakho iya kuphazamiseka ngexesha lokuhamba komoya, ungayiphendula le ngcamango ngo:
   Isitatisti, ukuhamba komoya kuphephile.
   Abasebenzi beenqwelo-moya nabaqeqeshiweyo abalawulwayo, kwaye ndiyakwazi ukuphumla kwaye ndonwabele uhambo lwam.
   Ungaphinda uzame ukusebenzisa ingcamango yokuyeka ukuthulisa ingqondo yakho ebuhlungu.

1. Funda kwaye usebenzise iindlela zokuLahla
   Ngokufunda nokusebenzisa iindlela zokuphumla , uya kukwazi ukunciphisa ukukhathazeka. Ezinye iindlela ezinokuba luncedo zibandakanya ukuphefumula okukhulu , ukuphumla kwemisipha eqhubekayo , imifanekiso ekhokelwayo , ukucamngca kunye nokubhala .

> Imithombo:

> Davis, M., Eshelman, ER kunye noMcKay, M. "I-Relaxation & Stress Reduction Workbook, I-5 Edition. 2000 Oakland, CA: entsha iHarbinger Publications, Inc.

> McKay, M., Davis, M. kunye noFanning P. "Imvakalelo kunye nemivo: Ukulawula imivo yakho kunye nobomi bakho. 1997 Oakland, CA: iNew Harbinger Publications, Inc.

Ehlelwe nguKatharina Star, Ph.D. nge- 10/30/15.