Ukuvakalisa Iimvakalelo Zakho
Ingqumbo inengqondo enamandla yinto eqhelekileyo yamava abantu. Wonke umntu uvakalelwa ngomsindo ngexesha elinye. Intu ngokwayo ayiyona into embi. Kodwa, ukuba ubonisa ingqumbo yakho ngendlela engafanelekanga, ingaba yingxaki. Ukufunda indlela yokuphuhlisa isicwangciso solawulo lwenkqubela kunokukunceda ukuba ujamelane neemeko ezenza ezinye iimeko ezibangele ukhathazeka nokukhathazeka.
Akuqhelekanga kubantu abanesifo sokuphazamiseka, i- agoraphobia okanye enye ingxaki yokuxhalabisa ngenxa yokuxhatshazwa ngenxa yabo. Ngamanye amaxesha ukukhungatheka kungaba nomsindo - umsindo ngenxa yakho, intukuthelo yakho imeko okanye umsindo kwabanye. Intukuthelo inokuqinisa ukuxhalaba kwakho kwaye yenze ngakumbi impawu zePD. Okona kunzima kakhulu, unokufumana ukuhlaselwa ngumsindo onzima .
Ukuba umsindo wakho uphumelele, unokufumana ubunzima bokugcina ubudlelwane bomntu siqu okanye umsebenzi. Kukho ubungqina bokuthi ukungabonakali kakuhle kwengqumbo kungabangela umngcipheko wesifo senhliziyo.
Ukuba unenkathazo yokulawula umsindo wakho, nana ngamanyathelo okuza uqalise kwisicwangciso solawulo lomsindo:
Ukuchonga Iinjongo Zakho kunye neSicwangciso Sokusebenza
Cinga ngeenjongo zakho ngokubhekiselele kwimimiselo ethile kunye nokuphendula kwakho. Sebenzisa ixesha elifanelekileyo ukulinganisa inkqubela yakho. Ngokomzekelo, masithi isicwangciso sakho sokuqala kukugwema ukuhlasela umlingane wakho ngomlomo.
Uza kwenza ntoni malunga nokukwenza oku? Ukuba uziva utyhafile, unokuhamba kwaye upholise? Ucinga ixesha elingakanani eliza kuthatha wena ukufikelela kule njongo?
Musa ukudlala umdlalo we-Blame
Ukugxeka abanye akuyi kukunceda ufumane ingqumbo yakho. Kwakhona, ukuzithethelela kuya kuvumela kuphela iimvakalelo zomsindo kunye nentukuthelo yokuhlala ixesha elide kunokuba kufuneka.
Funda ukuthatha uxanduva lomsindo wakho nokuphendula kwakho xa izinto zingahambi.
Funda kwaye usebenzise iindlela zokuLahla
Ukufunda nokusebenzisa iindlela zokuphumla rhoqo kunokukunceda uhlale uzinzile. Ezinye imizekelo ziquka:
Xa abantu bexhalabile, bathambekele ekuthatheni ngokukhawuleza, ukuphefumla okungapheliyo okuvela kwisifuba. Olu hlobo lokuphefumula lubizwa ngokuba yi-thoracic okanye isifuba sokuphefumla. Xa uziva uxhala okanye unomsindo, awukwazi nokuba uyazi ukuba uphefumlela ngale ndlela. Ukuphefumla okuncinci kunokukunceda uqonde kwaye ugcine ingqumbo yakho ingaqhubeki.
Ukuphumla kweMisipha yokuPhucula (PMR)
Intukuthelo inokubangela ubuninzi beemvakalelo zomzimba, kuquka ukuxhatshazwa kwemisipha. Ngokusebenzisa i-PMR, unokubambana nezi tshintsho zenyama kunye nokuziva ukuphumeza "impendulo yokuphumula." Ngethuba le-PMR, ukuphefumula kwakho kuphuculwa kwaye izinga lentliziyo yakho kunye nokunyuswa kwegazi kuyancipha. Ukuba kwindawo ekhululekile kunokunciphisa ezininzi iimpembelelo zomzimba wakho.
Ngokuzicamngca ngoxolo, ucwangciso lwangaphandle kokuxinezeleka, unokufikelela kwindawo yokuphumla kwengqondo nokuziphathekayo. Ngokomzekelo, cinga ukuba uhleli ngaselwandle elihle, elinokuthula. Gxininisa kwimeko kwithuba elithile.
Yiva isanti elithambileyo phantsi kweenyawo zakho. Njengoko umoya omnene uphela emanzini, cinga umoya ofudumele ebusweni bakho njengoko ubukela ilanga elihle kakhulu elisezantsi.
Abantu abaninzi bafumana ukucamngca kunye nokuvuselela. Ukucamngca ngengqiqo kunokunikela ngokucacileyo kunye noxolo loxolo. Unokwenza umsebenzi wokucamngca uhlezi okanye ulele phantsi. Qinisekisa ukuba iindawo ezizungezile zizolile kwaye zigqoke kakuhle.
Yizame ngokulandela amanyathelo:
- Vala amehlo akho kwaye wenze ukuphefumula okude kwimininzi imizuzu.
- Gxininisa igama elinye okanye into. Ngokomzekelo, phindaphinda ngokukhawuleza igama elithi "phumula."
- Ukuba ufumanisa ingqondo yakho ejikelezayo ngexesha lomsebenzi, vele uthabatheke kwaye uphinde uphume.
- Qhubekisa inkqubo uze uzive uhlalile kwaye uhlaziywe.
Fumana Uncedo nenkxaso
Ukuba unenkathazo yokuveza umsindo, khuluma nomhlobo, ilungu losapho okanye ingcali yezempilo yengqondo. Ukwakha inkqubo enenkxaso yomeleleyo kunokukuvumela ukuba uqhube umphunga ngendlela ephilileyo: ngokuthetha ngokukhululekile nokuthembela. Unokufunda indlela yokuvakalisa ngayo iimvakalelo zakho ngaphandle kokuvumela ukuthukuthela.
Imithombo:
UDarin D. Ukungqinelana; UScott L. Rauch; Thilo Deckersbach; Carl Marci; Rebecca Loh; Lisa M. Shin; UNathaniel M. Alpert; UAlan J. Fischman; Maurizio Fava. (2004). I-Ventromedial Prefrontal Cortex kunye no-Amygdala Ukukhubazeka Ngethuba lokukhutshwa komsindo I-Positron Ukuphuma kwe-Tomography Ukufunda kwizigulane ezineenkxalabo ezixakekileyo ezixhalabileyo. Arch Gen Psychiatry , 61: 795-804.
Ukulawula Incwadi Yobushushu kunye Neyokuzinakekela. (2005). Deerfield, MA: Channing L. Bete Co.