Ukuhamba Ngesixhobo Esikhulu Ukujongana Neengxaki

Ukuhamba ngeyona ndlela yindlela yokulawula uxinzelelo olukhulu kakhulu kwizizathu ezininzi. Kukho izifundo ezininzi ezibonisa ukuphumelela kwenkcazo yempilo, yolonwabo, nokulawula uxinzelelo. Kwakungeyona nje indlela elula kodwa inomdla. Kukho iindlela ezininzi zokushicilela iimpapasho kunye nokunciphisa ambalwa malunga nabangenelwayo, ngoko kungakhathaliseki ukuba zininzi iindlela zokulawula uxinzelelo ozenzayo ngoku kubomi bakho, zikhona izizathu ezibalulekileyo zokongeza umkhwa wokubhala ebomini bakho, nokuba unobhala bemihla ngemihla, ngeveki, okanye kwisiseko esifanelekileyo xa uxinzelelo luba lukhulu kakhulu. Nantsi into omele uyazi ngokuphathelele ukunyusa ukuxinwa nokuxhalabisa.

1 - Ukuhamba ngeenkxalabo nokuxinwa kweengxaki: Ukuqalisa njani

Ukuhamba ngethuba lunokuba luncedo kakhulu kuncedo loxinzelelo. (Funda ngokubanzi malunga nophando lokugxininisa nokunyamezela .) Enye yezindlela zokubhengeza kunokunciphisa uxinzelelo kukukunceda ukuba usebenze ngeemvakalelo zakho ezixhalabileyo. Oku kungenxa yokuba iimvakalelo zokuxhalabisa zingakhokelela ekuxinineni nasekugqibeleni xa kunokushiywa ngaphandle, kodwa ezinye zeengcambu zokuxhalaba kwakho zingancitshiswa ngokuhlolwa kancinci. Ukuhamba ngethuba linokuba sisixhobo esinamandla sokuvavanya nokutshintsha iingcamango ezivela kwixhala kunye ne-ruminative ekunikeni amandla kunye nokuzibandakanya.

Isicwangciso esilandelayo sinokukunceda ukuba ubhale ithikithi lakho ngaphandle kwendawo yokuxinezeleka, uze ufumane uncedo kwimimiselo embalwa. (Qaphela: ukuba unomuva unyanzelekile uncedo olungakumbi kunokuba inqaku lingakunika, xela nodokotela wakho, kukho ezinye iindlela ezikhoyo. Unokufumana uncedo ekujonganeni neengxaki zokukhathazeka ezinjenge- Generalized Disxionment Disorder , i- Social Concern Disorder , kunye ne-Panic Disorder.) Ukulungele ukuqalisa? Thatha ipeni (okanye uvule umqulu) kwaye apha siya!

Qala ngokushicilela imizuzu emi-5 ukuya kwe-15. Bhala malunga nento engqondweni yakho, kwaye yintoni ekukhathazayo:

1. Bhala malunga neenkxalabo zakho, ukubhala imizuzu emininzi de uze uzive ukuba ubhale oko kufuneke kuthiwe, kodwa ungakhange ulandele indlela yokuhluthwa. Unokukhetha ikhompyutha, iphephabhuku, okanye ipasti kunye nephepha; ukuba usebenzisa iphepha, nceda usuke umgca okanye ezimbini kwizondlo zonke ozisebenzisayo-oku kuza kulandelwa kamva.
2. Ingcaciso eyenzekayo ngoku, ichaza iziganeko ezibangele ubunzima ngoku. Gcina ukhumbule ukuba, ngezinye iinkxala, akukho into eyenzekayo okwangoku eyenza uxinzelelo, kodwa kunoko uxhalabisayo malunga noko kwenzeka ntoni apha. Ukuba ngaba kunjalo kuwe, kulungile; Ungabhala malunga noko okwenzekayo okwangokunje kwaye uqaphele ukuba inxalenye kuphela ekugxininisekile yinto enokwenzeka into ezayo. (Oku, eneneni, inokuba yinto eyaziwayo eyenza ukukhululeka koqobo.)
3. Emva koko, bhala malunga neenkxalabo kunye nokwesaba, kwaye ubhale ngokulandelana kwexesha. Ngamanye amagama, qalisa ngenye yezixinzelelo olwa nazo ngoku, kwaye uhlolisise oko ucinga ukuba kuya kwenzeka emva koko, ubhale oko ukwesabayo kuya kwenzeka emva koko.
4. Bhala indlela oku kuya kukuchaphazela ngayo.

Ngoku ukuba unengcamango yakho, jonga oko unokukwenza ukuze ukhulule ezinye zexinzelelo kunye nokuxhalaba ngaphakathi.

2 - Ukuhambisa Indlela Yakho Kukhokelo Oluhle Lweengqondo

Ukubhala malunga neenkxalabo zakho kunye nokwesaba kunokuba luncedo ekufumaneni le ngcamango entloko yakho nakwibala. Emva koko, funda kwakhona uphinda ucinge oko ubhala nje.

1. Xa ukhangela oko ku malunga nawe ngoku, hlola ezinye iinketho. Ngaba kuya kwenzeka ukuba izinto zihluke ngoku ngoku? Ngaba kukho into onokuyenza ukuze utshintshe iimeko zakho okanye iingcinga zakho malunga neemeko zakho?
2. Xa ubhala malunga noko uchaphazelekayo kuya kwenzeka emva koko, cingisisa kwaye uzame ukuphikisana nawe. Bhala nantoni na into ebuza ukuba ngaba ngaba akunjalo ngokwenene. Kungenzeka njani ukuba oku kuya kwenzeka, kwaye uyazi njani? Ingaba uqinisekile? Ukuba oko ukwenkqayo kuya kwenzeka, ngaba kunokwenzeka ukuba kunokuba ube namava amaninzi kunokuba ucinga ukuba kuya kuba? Ngaba ngaba ngokwenene kungaba ngumcimbi ongathathi hlangothi okanye othe tye? Ngaba kukho indlela ongayisebenzisa ngayo iimeko zakho ukudala umphumo ongcono kuwe, usebenzisa oko ufumane khona kunye neenguqu ezinokuthi zenzeke? Ngaba kukho utshintsho olwenzekayo ukuba unokwenza ukuba lube bhetele? Ufumana le ngcamango. Ucelomngeni lwakho uloyiko lunokukunceda ukunciphisa uxhalaba kuba ubona ukuba izinto ezingenakwenzeka ukuba zenzeke kunokuba ucinga ukuba zikhona, okanye azibi kangangoko ucinga ukuba zikhona.
3. Ngoloyiko okanye inkxalabo, zama ukubhala ubuncinane (kodwa ngokukhethekileyo) indlela ongacinga ngalo ngayo. Ukuvelisa ibali elitsha, isethi entsha yamathuba, kwaye ubhale ephepheni ecaleni kwesoyiko ekhoyo entloko ngoku.
4. Kunokuba luncedo ukuhlolisisa ukuphazamiseka kwakho kwengqondo ukuze ubone indlela onokuzuza ngayo ngokutshintsha indlela yokucinga ingcinezelo yokunyamezela.

Ngoku ukuba uye weendlela ezintsha zokujonga izinto, makhe sihlolisise iindlela zokusebenzisa i-journaling ukuthatha inyathelo lokunciphisa uxinzelelo.

I-3-Ukugxilwa kweNkqubo yokuHlola

Ukuqwalasela iimvakalelo zakho kwiphepha kunokunceda kakhulu. Nantsi indlela yokuqhubela phambili ukucwangcisa kwaye uhambe kwindawo apho ulungele ukuthatha inyathelo ukuze ubhekane neengxaki ezinzima zobomi. Njengoko ubhala, cwangcisa okona mbi kakhulu kwaye nethemba elifanelekileyo.

1. Khangela oko kwenzeka. Ngoku cingisisa ngemingeni emikhulu ojamelene nayo kwaye uyinqobe. Ukujonga kwiimpawu zakho eziqinileyo, zicingile, ucinga ukuba ungasebenzisa amandla anjalo kunye nobulumko ukuba ufumane ingxaki kule mpu melelo? Ucinga ukuba ungayifunda ntoni kuyo, kwaye ucinga ngaziphi iindlela ukuba uza kufumana amandla njengoko ujamelana nale miqobo emitsha? Ukucinga ngamandla akho kunye nezihlandlo zakho ezilungileyo kunokukunceda ukhumbule ukuba, ngelixa ungeke ujabule kwiimeko ezikhoyo uhlangabezana nazo, unamandla okusingatha oko kuza. Unokufumana amandla amatsha ongazi ukuba unayo!
2. Ukucinga ukuba oko ukwenk 'ukwenk' ukwenzeka kwenzeka, uya kwenza ntoni? Awunayo ukudala isicwangciso esipheleleyo, kodwa jonga phantsi kwezixhobo oza kusebenzisa kunye namanyathelo alandelayo oza kuthatha. Oku kuthatha ukwesaba okungaziwa; Ukuba uyazi ukuba uya kuba nezixhobo ezifumanekayo kuwe xa ufuna ukuba zifuneke, ingqondo yakho inokuthi ihlale kude neemeko ezimbi kakhulu apho sonke sihlala sichaza khona.
3. Yiza ubuncinane into enye ongayenza ngoku ngoku, eyayiza kuphucula ubomi bakho kwaye ikulungiselele oko uyenayo. Oku kunokuba ukwakha izixhobo zakho ngokufikelela kubahlobo kunye nokuqinisa ubudlelwane bakho. Ungakwazi ukwakha izakhono onokuzisebenzisa ngoku, kodwa nazo ziya kufika ngokufanelekileyo xa ukwesaba kwakho kufeziwe. Unokusebenza ekudaleni isicwangciso solawulo loxinzelelo olusebenzayo ukwenzela ukuba unokuba ukhululekile emoyeni xa ujamelana nomngeni omkhulu kwaye ufuna ukunyamezela ukunyamezela okungakumbi. Ukubeka amandla akho ekwenzeni into kunokukunceda ukuba uphume kwindawo yokuxhalabisa kunye nendawo yokuxhobisa. Kwaye nokuba ngaba awuyidingi, unemithombo enokukunceda ebomini bakho ngoku, kwaye uziphazamise kule nkqubo. Ukuza kunye neloluhlu lwamathuba anjalo isinyathelo sokuqala.
4. Unokufuna ukujonga ezinye iingcebiso malunga nokuqina , kwaye ufumane iingcebiso zokwakha ukuqina .

Khumbula ukuba ezinye iimeko zifuna uncedo oluninzi kunokuba inqaku liyakunika, kwaye kubalulekile ukufuna uncedo ukuba uyayidinga. Oko kwathiwa, le nkqubo yokubhala ilula inganika isixhobo esinokusetyenziswa kuzo zonke iintlobo zeemeko zokunceda ukulawula uxhalabo kunye noxinzelelo ebomini.

Ukongezelela izicwangciso zokulawula uxinzelelo, jonga ezi zixhobo eziqhubekayo zokuncedisa uxinzelelo kunye nokusebenzisa oko esi siza sinikela.