Sebenzisa imiSebenzi emihlanu yokuLawula iiNqanaba zengqondo
Xa udidekile, kubalulekile ukuba neendlela zokujamelana noxinzelelo. Kukho iindlela ezininzi zokunciphisa uxinzelelo kwaye phakathi kwabo yiloo nto esiyibiza ngezinye iinkcukacha "izakhono zokuzithoba" okanye izakhono. Ezi zinto zilula ozenzayo naphi na apho ungakholisa ukuzinza kwengqondo yakho nomzimba wakho.
Kutheni Kubalulekile Ukuba Zizakhono Ezizithobileyo?
Ukucwangcisa amacebo ahlukeneyo, njengabantu abathembela kubo.
Xa uxinzelelo kunye nokuxhalaba, kuluvo oluhle lokuba nezakhono ezimbalwa ukulungele ukufumana uncedo.
Umzekelo, ukufuna inkxaso yentlalo ingaba yindlela ephuculisayo yokuphucula imizwa yakho. Nangona kunjalo, iimpawu ze-PTSD , ezinjengeenkkumbulo ezingathandekiyo okanye iingcamango malunga nesiganeko esibuhlungu esithile esidlulileyo, ngamanye amaxesha kungenzeka kungalindelekanga. Ngamaxesha afana nalawa xa inkxaso yentlalo ingenakufumaneka lula.
Ngoko ke, kubalulekile ukufunda izicwangciso zokubhekana nazo ozenzayo wena. Ezi zicwangciso zokujamelana nazo zijolise kwiimvakalelo zakho kwaye zidla ngokubhekiselele njengezicwangciso zokuzikhupha okanye zokuzinyamekela .
Izicwangciso zokusebenza ngokuphumelelayo zinokuthi zibandakanya enye okanye ngaphezulu kweentsuku ezintlanu - uthinte, ukunambitha, ukuvumba, ukubona, kunye nesandi. Makhe sijonge kwiindlela ezithile zokuzithuba ongazama ngazo umvo ngamnye.
Iimpawu eziqabulayo zokuthinta
Ikhumba lakho lilungu elikhulu kunawo wonke emzimbeni wakho kwaye lubuhlungu kakhulu kwi-external stimulus.
Oku kwenza ithuluzi elinamandla ekukwazi ukuphumla, ukuguqa, nokufumana ukukhulula ekuxinzeleleni ovakalelwa ngayo.
Amanzi ngenye yezindlela onokuziva uncedo olukhawulezileyo. Oku kunokuvela ekuhlaleni ebusweni obufudumele okanye ukuya kubhukuda. Ngokufanayo, unokwenza isikhumba sakho sibe ngumnxeba ngokufudumala ukuhlala efudumele ilanga okanye ukutshintsha kwiingubo zakho ezintle.
Phakathi kwezinye izinto, unokuzama ukuthatha imizuzu embalwa ukunweba imisipha yakho - mhlawumbi ngokusebenzisa i-yoga elula okanye ukunyakaza kwe-tai-okanye ukufumana ukusila. Nokuba uthatha imizuzu embalwa ukudlala kunye nokunyama isilwanyana kunokuba luncedo ngokumangalisayo kwimvakalelo yakho.
Iminqweno Eyayinceda
Nangona kulunge ukuzama ukuphendulela ukutya ukuze uthuthuzele onke amaxesha, kukho into ekumele yathethwa malunga nemiphumo yayo kwimvakalelo. Abaninzi bethu baye bafunda ukuba indlala ingakhokelela ekuthungeni kwaye oku kunokuchaphazela amanqanaba okuxinwa.
Endaweni yokuguqula ukutya okungenamsoco ukuze wenze uzive ungcono, zama ukutshiza kwi-candy elukhuni okanye utywebe indebe yokunciphisa itiye. Unokufumana lula ngokutya okududuzayo. Zama ukubandakanya ukutya okunempilo ukuze ugcine umzimba ophilileyo kunye nengqondo ephilileyo.
Amandla ahlaziyayo yokuNuka
Uninzi lweengxelo zophando lubhekisele kwizibonelelo ezintle ze-aromatherapy . Ngokuqhelekileyo enye yezilonyiso zendalo zinconywa ngabantu abajongene nokuxinezeleka, uxhalaba, ukuxinezeleka, kunye neengxaki zokulala.
Ngokomzekelo, uphando oluthile lufumene ukuba izigulane ezinonyameko ezinokukhathazeka zalala ngcono emva kokuncedisa ioli ye-lavender ebalulekileyo. Kwi -meta-analysis of various studies kliniki , abaphandi bafumene ukuba ubungqina bokuba ama-aroma angadlala indima efanelekileyo ekulawuleni uxinzelelo.
Kukho iindlela ezininzi onokuyisebenzisa ngokunenzuzo izipho. Ukuphequlula ivenkile yeentyatyambo okanye ukuchitha ixesha ngokuthe tye "ukuphosa iirase" kwintsimi kunokunceda uhlaziye. Ngokufanayo, ukuphuma ngaphandle kunye nokuphefumula umoya ococekileyo kunokubonelela ngokukhululeka kwengcinezelo.
I-lavender, i-vanilla, i-bergamot kunye nezinye iziqhumiso ziye zafakazela ukunciphisa uxinzelelo. Unokuzifumana ngeemakhandlela ezicocekileyo, i-aromatherapy diffusers eneoli efunekayo , okanye ezinye iintlobo zemveliso.
Cingisisa Ngaloo Mboniso
Iziphazamiso zinokuba into enhle, ingakumbi xa ingqondo yakho ibambelele kwizinto ezibangela uxinzelelo.
Ngamanye amaxesha kuyona nto ibhetele ukufumana into edibisayo okanye enomdla ukujonga.
Ezinye zeendlela ongazisebenzisayo ziquka ukufunda incwadi enhle okanye ukujonga amafu adlula. Unokuzibhenela ngokujonga ibhayisikobho ebonisa umdlalo okanye umboniso wethelevishini.
Abantu abaninzi banokufumana inzuzo ukucinga ngezihlandlo ezimnandi okanye ithemba kunye namaphupha. Unokufuna ukubheka imifanekiso yabathandekayo bakho okanye ikhefu elidlulileyo elizalisekile kunye novuyo. Ngokuqinisekileyo, unokukwazi ukuhamba ngeendawo ofuna ukutyelela ngazo. Khangela izinto ezikujikelezayo ezenza umomotheka kwaye mhlawumbi uxinzelelo luya kutshabalalisa.
Phumla ngezwi
Ukuqonda kwakho isandi kusebenza ngendlela efanayo njengoko ekuphumeni kwakho kwimeko eveleleyo yengqondo. Enye yezizathu ezenza ukuba unyango lomculo lube unyango olucetyiswayo kubantu abanexinzelelo, uxhalaba kunye noxinzelelo.
Kungakhathaliseki ukuba ungaphi, unokuziva ezi mpawu ngokuphulaphula umculo ophumayo okanye uzihlabele. Usenokuzama ukuthetha izitatimende ezintle kuwe njengendlela yokuthetha ngokukhuthaza. Abanye abantu baye bafumanisa ukuba ukudlala isixhobo somculo okanye ukufunda indlela yokudlala enye kuye kwabanceda banciphise uxinzelelo lwabo.
Ukubeka ezi ziCwangciso ukuSebenza
Xa uzibandakanya kwezi zicwangciso, qiniseka ukuba ugxininise ngokupheleleyo umsebenzi owenzileyo. Oko kukuthi, khumbula iingqondo zakho kunye noko uhlangabezana nazo. Naliphi na ixesha xa uphazamisekile, mane ubeke ingqalelo yakho kwinto oyenzayo.
Yiya ngeendlela zakho zokuzikhumbuza onokuzenza xa udidekile. Zama ukubhala uluhlu oluninzi. Xa unako ukulahlwa kwakho, kuya kuba bhetele kuwe ekuphuculeni umvakalelo wakho xa ufumana ubunzima.
> Umthombo:
> Hur MH, Ingoma JA, Lee J, Lee MS. I-Aromatherapy yokunciphisa uxinzelelo kuBantu abadala abadala: UkuHlola okuHlolo kunye nokuHlola kweeNzululwazi zeeNzululwazi. Maturitas. 2014; 79 (4): 362-9.
> Karadag E, Samancioglu S, Ozden D, Bakir E. Imiphumo ye-Aromatherapy kwi-Quality Quality kunye nokukhathazeka kwezigulane. Ubuhlengikazi ekuNakekelweni okuBalulekileyo. 2017; 22 (2): 105-122.
> Linehan MM. IsiCwangciso soQeqesho soLwazi lweZakhono zokuPhatha iNgxaki yoLuntu lweMida. Wesi-2. ENew York, NY: I-Press Guilford; 2014.