Ukunciphisa iNtshukumo yokuThuthuka kweMisipha

Ukuphumla kweMiscle ye-Muscle (PMR) yindlela yokuphumla kunye neyobuchule yokunciphisa uxinzelelo lomzimba jikelele. Le nqubo elula iquka ukutshintshisa nokuphucula zonke iimbumba ezinzulu emzimbeni wakho ngokusuka entlokweni yakho ukuya ezinyaweni zakho. Ngokususa izihlunu zakho ngaphambi kokuba uziphucule, uyazikhusela ukuba uzikhulule ngokugqithiseleyo emva kokuba ukhulule, uvumele ukuqhubana komzimba ngokuphumelelayo.

Kwaye, ngenhlanhla, inokufunda lula kwaye iqhutywe naphi na.

Uphando lubonisa ukuba ukuphumla umzimba wakho ngokwenyama kunokukhulula uxinzelelo lweengqondo nokuxinezeleka, ukunciphisa uxinzelelo lwakho lokunciphisa uxinzelelo kunye nokunciphisa amava akho okuxinzeleleka okungapheliyo. Kukho ezinye iindlela ezifanelekileyo zokunciphisa uxinzelelo lwangokwengqondo nokukhathazeka kwengqondo , kodwa i-PMR inokukunika esinye isisombululo sokulawula uxinzelelo, enokukunceda ukwakhiwa kwakho konke ukuqina. Kwaye ngokuqhelekileyo, ukuphumula okubangelwa yile ndlela inokuza ngokukhawuleza nangokuzenzekelayo, okwenza kube yindlela eninzi yokuya kwiimeko ezininzi ezibandakanya ukuxhatshazwa ngokomzimba.

Njengoko uqhuba isisindo kwaye ukhulula onke amaqela omzimba emzimbeni wakho, unako ukufudukela kwinguqu efutshane-nziweyo yalo msebenzi, obizwa ngokuba yi-Deep Muscle Relaxation, apho ukhulula khona umzimba wakho wonke. (Xa ndiqhuba i-DMR, ndiyakuthanda ukuphumla kwintloko yam ukuya ezinyaweni zam njengamanzi athululelwa, kwaye undibambe ngenyameko.) Njengoko unciphisa uxinzelelo owenzayo emzimbeni wakho, yonke into iya kuziva uxinzelelo kwaye uya kuvuya ukwandisa impilo nempilo yengqondo.

Nantsi indlela yokuqalisa:

1. Fumana ixesha elithile. Vimbela okungenani imizuzu eyi-15 ukuqala. Ndiyincoma ukubeka i-alamu kuwe, ukuba uthe walala. (Oku kuya kukuvumela ukuba ukhululeke ngokupheleleyo, uyazi ukuba awuyi kulahleka ixesha.) Ndincoma nokuba ufumane indawo yangasese ukuze uzive ukhululekile kunye nesinyathelo # 3.

1. Hlala Uzincede. Emva kokufumana indawo yokuzola kunye nemizuzu emininzi ekhululekile ukuqhuba ukuphumla kwemisipha eqhubekayo , hlala okanye ulale uze uzilungele. Kusebenza ngokugqithiseleyo ukunweba nokulala, kodwa ukuba ungenayo indawo yokulala phantsi, ukuhlala esihlalweni esichubileyo kuhle. Phindaphinda iingalo zakho, nangona kunjalo, ungaphumi emilenzeni yakho ukuze ujikeleze lula kwaye umzimba wakho uyakwazi ukuphumla.
2. Qalisa Ngobuso Bakho. Qala ngokususa zonke iimisipha ebusweni bakho kunye ne-scalp. Yenza i-tight grimace, vala amehlo akho ngokukhawuleza ngokusemandleni akho, qinisa amazinyo akho, uze ubenze neendlebe zakho xa unako. Bamba oku kubalo obunesibhozo njengoko uvula.
3. Hamba Uhambo Lwakho. Ngoku uphumelele kwaye uphumule ngokupheleleyo. Uvumele ubuso bakho bube buhlungu, njengokungathi ulele. Zivaka ukuba ukuxhatshaza kuphuma emisipha yakho yomzimba, kwaye ujabulele ukuvakalelwa. Thatha ixesha lakho kwaye uphumule ngokupheleleyo phambi kokuba uhambe kwisinyathelo esilandelayo. Unokuphinda uphinde uphinde ubonise ukuba ubuso bakho buziva bukhululekile xa uziva unyanzelekile.
4. Hambisa KwiKhosi Yakho. Emva koko, unyaka wakho intamo kunye namahlombe, uphinde uvuselele kwaye ubale kubhozo. Emva koko uphume kwaye uphumule. Kwakhona, lesi sinyathelo sinokuphindwa kuze kube yinto oziva ukhululekile kule ndawo, ingakumbi kuba abaninzi abantu baphatha uxinzelelo entanyeni nasemasameni. Thatha ixesha lakho, kwaye uzivumele uhambe.

1. Sebenzisa indlela yakho phantsi. Qhubeka phantsi komzimba wakho, uphinda umyalelo ngala maqela e-muscle alandelayo:
   • esifubeni
   • esiswini
   • ingalo yonene
   • I-forearm kanye nesandla (ukwenza iqhosha)
   • isandla sasekhohlo
   • yonke ingalo ekhohlo
   • Isalathisi esisekhohlo kunye nesandla (kwakhona, ukwenza intonga)
   • ndinesandla sasenxele
   • mathupha
   • umlenze wonene
   • umlenze ophantsi nangonyawo
   • unyawo olunene
   • wonke umlenze wesobunxele
   • umlenze ongezantsi kunye neenyawo
   • inyawo elisekhohlo
2. Zenza. Emva koko, Ngolu hlobo olufutshane, olubandakanya amane amane amaqela angama-muscle:
   • ubuso
   • intamo, amahlombe kunye neengalo
   • isisu nesifuba
   • iintambo, imilenze kunye neenyawo
   Ngokukhawuleza ugxile kwiqela ngalinye emva komnye, ngokuzenzekelayo unako ukukhulula umzimba wakho njengokuthi 'ukuphumla kwamanzi' kuthulwe entloko yakho kwaye yawela phantsi kwaye igubuzele ngokupheleleyo. Oku kuthatha ukusetyenziswa, okwenyani, kodwa kungathabatha ixesha elincinane ukuphuhlisa lo buchule kunokuba ungacinga. Emva kokuba unako ukukhulula umzimba wakho ukusuka entloko ukuya enzwaneni, ingqondo yakho iya kuziva ikhululekile ngokunjalo, kwaye amanqanaba akho okhuseleko ngokubanzi uya kuncipha. Lo msebenzi ungakunceda ukuba unciphise uxinzelelo olungapheliyo kwaye ukomeleze uxinzelelo ojamelana nalo uxinzelelo kwixesha elizayo. Ungasebenzisa ukuphumla kwemisipha ngokukhawuleza ukuba uxinezeleke naliphi na ixesha, okwenza ithuluzi elisebenzisekayo lokusebenzisa.

_Imithombo:

_{Davis, M., Eshelman, ER, & McKay, M. (2008). I-Relaxation & I-Stress Reduction Workbook, ngomhla we-6. I-Oakland, CA: I-New Harbinger Publications.}

_{I-Seaward, BL (2013). Ukulawula uxinzelelo: iinqununu kunye neendlela zokuMpilo kunye nokuPhepha, i-8 Edition. Burlington, MA: Jones & Bartlett Learning.}