Ukususela ekuphazamisekeni kwe- nicotine ukuhoxiswa kwiingcamango zokutshaya eziza ngoku kwaye xa sithe gqitha kunyaka wokuqala wokutshaya ukutshaya, ukuphulukana nokuxilwa kwe-nicotine yinkqubo enokuba nzima ukuyilawula.
Ukuphefumla okuyiyona nto inokubalulekayo, ekuthi, xa ikwazi kakuhle, iya kukunceda ukutshintsha iigesi xa ukukhishwa kwe-nicotine kukukwenza. Cinga ngokuphefumula ngokukrakra njengekhampasi eya kukunceda ufumane indlela yakho yokungafuni umsi kwaye uphumule ngexesha elifanayo.
Ndingathanda ukukuzisa kwi-Leslie. Kule ngqaku, u-Leslie wabelana ngezicwangciso azisebenzisayo ukulawula ukuphefumla, kunye neenzuzo eziphefumlelweyo ngokuphefumula. Njengalo mbhalo, u-Leslie uneminyaka engama-9 engabikho ngotshani phantsi kwebhanti lakhe kwaye uvakalelwa ngamandla kunemihla yonke yokudlula.
Ukusuka kuLeslie:
Ukuphefumula.
Into ebonakalayo yendalo, ingenangqondo kwaye ibaluleke kakhulu, ngoko ... iqhelekile.
Umntu onomyinge uthatha imiphefumlo engu-12 ngomzuzu, kodwa akukho nto into esiyazi ngayo. Xa i-yoga ibe yinto efana nesonka esityiweyo, sinikezwa izixhobo zokufunda ukuphefumula ngakumbi, ngakumbi kwiyona nto. Ukuba u-yoga, oko kukuthi.
Ndandisoloko ndicinga ukuba yinto engumthandane - ukuma nokuthula, iingalo zihlanganiswe ngokuhlonipha, izaliso zelanga. Ngoko ndathenga i-DVD kuyo ehleli entlango ephazamisayo ejikelezwe imibala emihle kwaye ibekwe kumculo ongaphandle kunye noxolo.
MAN, kwakunzima!
Ndiyazi ukuba i-yoga yindlela yokuzivocavoca ezithatha ukuzibophezela kunye nokusebenza, kodwa andinakuze ndiyigubungele intloko ejikelezileyo - ndingathethi umzimba wam - nangona ndingathanda ukuyizama kwakhona ngexesha elithile. Yonke izama ukukhupha, into enye ndiyifumene ixabiseke kakhulu ifundiswa ukuphefumula, kokuphefumula komphefumlo.
Ukuphefumula ngokufanelekileyo kuyisisombululo esibaluleke kakhulu kwiintsuku zokuqala kunye neveki zokuyeka ukutshaya. Ndisanda kufunda iposi lelungu lebhunga lebhunga elichaza indlela, ukuze sifumane i- nicotine ininzi kwi- sickorette , siphefumula ngakumbi kunokuba singenjalo . Oku kungachaza ngenye inxalenye yesahluko esifumana ngababhemayo ukuba 'sikhululekile' xa sibhema.
Xa siqala ukuyeka, sithatha ukuthatha ukuphefumula okungakumbi, okuchasene noko sifanele siyenze ukuze sihlale sigxilile kwaye sizolile. Kuyamangalisa ukuba ngokukhawuleza kwaye ngokukhawuleza ukuphefumula kuya kuzincwina.
Ngethuba lokuqala le nkqubo, ndafumana i-script ye-Ian (enye 'yokutshaya') indlela yokuphefumula. Kwakuncedo kumaxesha okuqala xa ndiziva ngathi ndiza kuphuma ekhanda lam, ngoko ndiyakuthanda ukwabelana nawe. Le ndlela isebenza kwiimeko ezininzi:
Beka ulwimi lwakho phezu kophahla lomlomo uze uphefumle ngeempumlo zakho. Qhubeka uphefumlela ukuze isisu sakho esisezantsi siphume. (Oku kwaziwa nangokuthi ukuphefumla umoya, kwaye kundinceda ngokwenene njenge-asthmatic). Emva koko, faka imilomo yakho ndawonye njengokungathi uphupha ibhaluni. Vuthela lonke umoya ngokukhawuleza ngendlela elawulwayo kude kube yinto yonke.
Ukuphefumula kufuneka kuthathe phantse kabini ngokude ukuphefumula.
Ngoku 'ngomlingo'. Xa usuqhelise le ndlela yokuphefumula uze uqonde ukuba wenzeni, uya kuqala ukuva utshintsho emzimbeni wakho. Kubalulekile ukuba uqaphele oku - ukulahla kwamagxa, ukukhutshwa kobuso, kunye nayiphi na imvakalelo onokuyenza.
Xa uqikelele oku, ixesha ngalinye uthatha umoya ophefumlelweyo, ungathi igama. Kungaba nayiphi na igama, njengeRELAX, ICALM, IPACECE, QUIET, okanye nayiphi na into enentsingiselo kuwe. Igama kufuneka liphindaphindiwe ngokuphindaphindiweyo engqondweni yakho njengoko uphefumula.
Ngokukhawuleza, konke okuya ku funeka uyenze ukuthetha igama kunye nomzimba wakho nomqondo uya kubuyela kwangoko kwimeko yokuzola. Unokwenza oku naphi na nanini na kwaye akukho mntu uya kukwazi ukuba wenza into ehlukile.
Ukulawula ukuphefumla kubalulekile. Ukukhawuleza kuphefumula, i-oksijeni iyathathwa kwimbilini kunye nokuxhalabisa ngakumbi. Lawula ukuphefumla kwakho kwaye uza kukhulula 'ubomi' bobuchopho bamachiza obubizwa ngokuthi i-endorphins. Ngokuziqhelanisa, uya kukwazi ukutshintsha isimo sakho sengqondo xa ufuna.
Ngendlela, ukutshaya kufana nomsebenzi wokuphefumla. Uthi igama elithi 'ugwayi' kunye nomzimba wakho uphendule ngokuxakeka kwaye uxhalabele. Ukhanyisa ugwayi, kwaye ngokuthatha ukuphefumula kokuqala, uyenza ngokufana nokuthatha umoya ocolileyo ngaphandle kwesigarethi, nangona njengokuba utshaya, ubonisa ukuba utshintsho luvakalelwa kwi-cigarette ngokwayo, okwenziwe nantoni na.
Inqaku elivela kuTerry Martin: Ininzi yokuphumla esiyifumanayo nokubhema kuhlobene nokuzalisa izinga lokunciphisa i- nicotin egazini. Siyicinga nje ngokuzonwabisa okanye ukuxinwa kwengcinezelo, kodwa inyaniso, inkululeko kuphela esiyifumana ekutshayeni yinto ye-junkie yokulungisa. I-Nicotine yicirpilisi engumlutha kakhulu, kwaye siyafumana ingxaki kwaye singakhathazeki xa inqanaba le-nicotine emzimbeni wethu lidibanisa ngaphantsi kwento esetyenziswa ngayo ukufumana.
Lo olandelayo ngowomnye wokuzilolonga kwam intandokazi, kwaye akalokothi upheleke ekuthini uphewule kwinto enokukhathazeka okanye enomdla ndingayena ebomini.
Yima. Okwangoku, qhubela phambili, unokwenza (okanye ukuba awukwazi, ke uhlale ngokuchanekileyo kunye neenyawo zombini zityalwe phantsi komhlaba). Phakamisa iingalo zakho ngokuphakamileyo njengoko unako. Ngoku vala amehlo uze ucinge ngento oyithandayo, into okanye umntu ophazamisa umphefumlo wakho; umntwana, intshontsho, usuku olufudumele lwasehlobo kwintsimi yengqolowa. Ngoku, phefumula kuyo. Philisa kuyo yonke ilanga kunye nokufudumala nothando kunye nobuxabisekileyo kwaye uzive uzuzisa ukuhlala kwakho kunye nokuzibamba ezinyaweni zakho.
Ngaba akumangalisi ukuphefumula?
Leslie
Indlela oyikhethayo yokusabela kwiingcamango zokutshaya zingakhula okanye zinciphise amandla azo phezu kwakho. Ngexesha elizayo xa ukutshaya ukutshaya kugxeka, zama ukutshintsha i-psychology encinane. Esikhundleni sokutshatyalaza umzabalazo, phumula kwaye uhlale uncike ekufuneni. Makuhlambele phezu kwakho ngelixa ugxila ekuphefumuleni kwakho. Inqweno iya kuqhuba ikhosi yayo kwaye idlule. Ukuziqhelanisa kwenza ukuba uphumelele ngale ndlela. Uya kufumana i-hang it ngexesha kwaye uya kufumana ukuxhobisa.