Ukuba unengxaki yokunyanzelisa ingxaki (OCD) , uyazi ukuba enye yezona zimbonakalo ezinkulu ze- OCD zibonakalisa uxinzelelo. Nangona kukho iindlela ezininzi abantu abakhetha ukujamelana noxinzelelo, akuzona zonke izicwangciso zokuxhatshazwa ziphilile. Enyanisweni, abanye banokulimaza ngaphezu kokulungileyo. Makhe sihlolisise zombini iindlela eziphilileyo kunye neengxaki zokulawula uxinzelelo lwakho ukugcina iimpawu zakho ze-OCD zilawulwa.
Iindlela eziphilileyo zokujongana noxinzelelo
Ukulala ubusuku obuhle. Umyinge weeyure ezisibhozo ngobusuku uya kwenza kubantu abaninzi, kodwa oku kuyahluka, ngoko uvavanyo xa uziva ulele ebusweni.
Ukusebenzisa rhoqo. Imizuzu engama-30 yomsebenzi wokusebenzisa i-aerobic umzimba nje kuphela kathathu ngeveki inokunceda ukunciphisa uxhala .
Ukuphendukela kubahlobo, intsapho, kunye / okanye iqela lokuxhasa. Amaqela enkxaso anganciphisa iimvakalelo zokuzimela. Abahlobo kunye nosapho abancedisayo banokunika umthombo owamkelekileyo wokuphazamiseka kwiimpawu kwaye bakuphulaphule xa uziva ukhululekile.
Ukuzama ukucamngca okanye ukuphucula umzimba . Ukucamngca kunye nokuphefumla okuchukumisayo kuthobile ingqondo nomzimba, okukuvumela ukuba uphinde uphume kwimiphumo yoxinzelelo.
Ukuqala iphepha lokubonga. Thatha incwadi kunye neyokuphela komhla, bhala phantsi yonke into oyibongayo , nokuba yinto enye kuphela. Ukugxininisa kwizinto ezilungileyo kunokuhlala kwizinto ezimbi kunokuncedisa ukunciphisa uxinzelelo kwaye kukuncedise ukuba unombulelo ngakumbi ngezinto ezintle ebomini bakho, kungakhathaliseki ukuba luncinane kangakanani.
Ukuthatha inxaxheba kwimisebenzi oyithandayo. Ingaba ifunda ukudlala igitare, ukucula ingoma kwiklabhu yendawo, ukujonga umfanekiso weendawo okanye ukufunda incwadi, qi ni sekise ukwenza imisebenzi oyithandayo rhoqo. Oku kukunika umxholo wokuvuya kunye nento ekulindele kuyo, kunye nokunciphisa uxinzelelo lwakho.
Ukunamathela kwi-regimen yonyango. Qinisekisa ukuba uya kunyango kunye / okanye uthathe imishanguzo enqunyiwe njengoko iyalelwe. Xa ugxininisekile, ufuna ngokukhethekileyo izibonelelo zakho zonyango.
Ukujongana neengxaki njengoko zivela. Uzakufumana iziphumo ezilungileyo ngokuhlangabezana neempawu zakho zonke iintsuku, endaweni yokubeka izinto kude zibe zibi kakhulu.
Iindlela ezingenakulungileyo zokujongana noxinzelelo
Ukusebenzisa utywala okanye ezinye iziyobisi. Nangona iimpawu zakho zingase ziphele ixesha elide, zihlala ziba zibi xa uyeka ukusebenzisa.
Ukungaziboni iingxaki zakho. Awuyi ndawo naphina kwaye uya kuba nzima nakakhulu xa ungawahoywa.
Ukuzihlukanisa. Ufuna inkxaso yabahlobo bakho kunye nosapho ukuze uhlangabezane ne-OCD, ke qiniseka ukuba uqhubeka usebenzisana nabo rhoqo ngangokunokwenzeka. Cinga ukujoyina iqela leenkxaso kuluntu lwakho ukukhuthaza inkxaso yakho ngakumbi. Abantu abakwiqela lenkxaso yakho baya kuqonda oko uhlangabezana nazo imihla ngemihla.
Ukuzitshisa ngenxa ye-OCD yakho. Ngaba unzima ngokwakho kunokuba ube kunye nomhlobo obeneli gulo? Ziqhelise ukuba nomusa kuwe. Awuyi kuba ne-OCD ukuba unokhetho, kwaye ngokuqinisekileyo awuyikusola.
Ukuzama ukulawula izinto ongenako. Lawula oko ungakwenza, njengokulawula uxinzelelo lwakho kwiindlela eziphilileyo, kwaye mayeke abanye bazinyame.
Kunokuba nzima ukuyeka ukulawula, kodwa xa usenza, ubomi bunokuba lunandi kakhulu.