Iingcebiso ezi-6 zokujongana nokukhathazeka kwiindawo eziqhelekileyo
Iziphazamiso zokukhathazeka , kuquka ukuphazamiseka kwengxaki, zibonakalisa ukwesaba okukhulu kunye nokwesaba. Iimpawu zesifo sokuphazamiseka zihlala zilukhuni ukulawula, kwaye ukujongana neentlanzi kunye ne- agoraphobia kunzima nakakhulu xa uphakathi koluntu. Ukuxhalaba kwakho malunga nokuba akunakwenzeka, kodwa unokufunda ukuphatha kakuhle iimpawu zakho ngendlela eya kukuvumela ukuba uzive ukhuselekile kwaye ukhuselekile xa ujongene neemeko zoluntu. Nazi ezinye iingcebiso:
1 - UkuziPhucula
Xa iimpawu ziqala ukuvela, ukuphefumla kwakho kukudla kutshintsho lokuqala olwenzeka emzimbeni wakho. Ukuphefumla okufutshane , okanye ukuxhatshazwa kwe-hyperventilation, yenye yezona zinto ziqhelekileyo zibonakalisa ukwesaba nokuxhalabisa . Kodwa ukufumana ukuphefumula ngokukhawuleza esidlangalaleni kunokukwenza unyuke kwaye unokwandisa iimvakalelo zakho.
Ukuzilolonga kunokukunceda ukuba uphefumle ukuphefumula kwakho, ufune ukuphumula nokuphumula. Ukuphefumula kakhulu kunokukunceda kakhulu ukugcina ezinye iimpawu zingakhuphuki, njengentliziyo ekhawulezayo okanye intlungu yesifuba . Kodwa ukuze ulungele ukusebenzisa le ndlela ngexesha lokuhlaselwa kwesoyiki, kubalulekile ukuba usebenze ngamanye amaxesha xa ungekho uxinzelelo oluphezulu. Umzekelo, unokuba ufuna ukuqala usuku lwakho ngokuphefumla, usebenzise okokuba uvuselele emini, okanye usebenze lo msebenzi ngokuhlwa ukuze uphumule usuku kwaye ulungiselele ukuphumla ebusuku .
2 - Ukwandisa Ukwazisa kwakho
Ukuhlaselwa kwesohlwayo kudla ngokuhambisana neengcamango ezingathandekiyo kunye neengcamango ezisisiseko. Xa iimpawu zikhula, unokwesaba ukuba uza kufuna unyango lwangoko unyango; umzekelo, unokwesaba ukuba unesifo senhliziyo. Xa ugxininisa ngale ngcamango engalunganga, ngakumbi ukwesaba kunye neempawu zakho zinokuqinisa. Unokwesaba kakhulu iimpawu zakho zokuba ukholelwa ukuba uya kulahleka, uphumelele, okanye ufe.
Ezi ngcamango nezixinzelelo zivame ukukhuliswa xa zijongene nokuhlaselwa kweentlanzi kuluntu. Ukuze ufumane ukulawulwa kwezi ngcamango, kufuneka uqaphele okokuqala. Ukusebenzisa ingqiqo yindlela ongayifunda ngayo ukuqonda iingcamango zakho ngaphandle kokuzivumela ukuba zithwale iimvakalelo zakho neempawu zakho. Ngokusebenzisa ingqondo, unokwandisa ukwazi kwakho ukuba ulungele ukulungisa iimpawu zakho kuluntu.
3 - Thetha uMhlobo
Xa ubhekene neemeko zoluntu ezibangela ukuxhalaba nokuxhatshazwa, kuya kuba luncedo kakhulu ukujongana nayo xa uhamba kunye nomntu othandekayo othembekileyo. Ngokuxhaswa kwezenhlalakahle, unokuziva uzikhuselekile kwaye ukhululekile kuluntu. Lungisa umntu onayo ngokuchazela iimpawu zakho kunye nosongelo kubo. Yiya kunye nesicwangciso semidlalo esingaquka ukuqonda iimpawu zakho njengoko zivela, usebenzisa iindlela zokujamelana nokuphumeza ukuphazamiseka , kunye nokulungiselela ukushiya indawo okanye imeko ukuba kuyimfuneko.
4 - Ukujonga ngeso siphelo Isiphumo esihle
Ukuba ukwesaba ukuba ubekho esidlangalaleni, usenokuba sele wenze ingqondo yakho ukuba amava angaba yinto embi. Nangona kunjalo, indlela ovakalelwa ngayo kuluntu inokutshintshwa yimibono yakho engafanelekanga kunye nezibikezelo. Ukubonakaliswa yindlela oyisebenzisayo ukunqoba ezi nkolelo ezinokwenyuka kwaye ukwandise ukuzithemba kwakho ngelixa uluntu.
Ukubonakalisa kubandakanya ukuqalisa amehlo akho nokuzijonga ngeemeko ezahlukeneyo. Ngokubonakalisa, unokucinga ukuba kuya kuba njani ukulawula ngempumelelo ukukhathazeka kwakho ngelixa uluntu. Ngokufana nokuhla kwamanzi, lo mdlalo uvumela ukuba ungene kwiingqondo zakho nokucinga ukuba uzibonele ukuphumeza iziphumo ezilungileyo. Ngokomzekelo, unokuzijonga ngeteknoloji usebenzisa iindlela zakho zokujamelana nokujongana neemeko zoluntu ngokuzithemba ngakumbi. Ngokujonga ukuphumelela, unokuziva uzilungele ukujongana neempawu zakho kuluntu.
5 - Fumana Uncedo kunye neAgoraphobia
Ukuphazamiseka kwamanxeba okwangoku kufunyaniswa ukuba kwenzeke kunye okanye ngaphandle kwe-agoraphobia, imeko ehlukileyo ebonakalisa ukwesaba okukhulu. Umntu onesifo se-agoraphobia ukwesaba ukuhlaselwa yintlanzi kwiindawo zoluntu okanye kwiimeko apho kuya kuba nzima kunye / okanye ukuhlazeka ukubaleka.
Ukuba une-agoraphobia, uya kudla ukuhlakulela ukuziphatha okukhuselekileyo apho udibanisa iimeko ezininzi ukuze uzive ukhuselekile. Umzekelo, unokuphepha ukuhamba kwezithuthi kunye nezihlwele. Kwiimeko ezinzima kakhulu, unako ukuhlaselwa kwi-agoraphobia .
Ukuba ukholelwa ukuba i-agaphoapho ikukhusela ukuba uzive ukhululekile ebantwini, kubalulekile ukufuna uncedo lobuchwepheshe. Ngokukhawuleza uqala isicwangciso sokunyanga esifanelekileyo, ukhawuleza uza kukwazi ukulawula imeko yakho.
6 - Thatha ityebe kwaye ubeke iinjongo
Abo baneengxaki zokuphazamiseka kunye ne-agoraphobia kufuneka baqaphele xa bexhamla kwiimeko eziyikikayo. Xa ufunda ukuzithemba ngokuthe xaxa malunga neempawu zakho kuluntu, misela injongo enokuthi ufuna ixesha elide kangakanani kuluntu. Qinisekisa ukuba unciphisa ixesha ophumayo, thabatha ityebe, kwaye ngokukhawuleza usebenze ukuya kutsho ixesha elide.
Inkqubo eyaziwa njenge- imagination deensitization ingaba yindlela efanelekileyo yokunciphisa ngokukhawuleza imeko oye waziphepha. Le nkqubo yokuncedisa inokukunceda ukuba ungabikho uloyiko kwaye unqobe iimeko ezibonakala zibangele ukwesaba nokuxhalabisa. Ngokusebenzisa ukubonakalisa, ukukhwabanisa kwemifanekiso kukuvumela ukuba uqalise ngokukhawuleza ukwesaba okuhambisana nokulawulwa kwengxaki yokuphazamiseka kwintlalo.