Xa ukhulisa umonakalo kwaye unciphisa okulungileyo ebomini bakho
Ingaba kukho ukuphazamiseka kwakho kwengqondo, okanye ukungaqondi kakuhle kunye / okanye iindlela ezingacacanga zokucinga, ukufaka isandla sakho kwisifo sakho somntu osithandayo?
Funda kabanzi malunga nohlobo lokuphazamiseka kwengqondo ekuthiwa ukukhuliswa kunye nokuncitshiswa, kunye nendlela ekubhekiselele ngayo ingxaki yokuphazamiseka.
Ukuchaza ukuMisa nokuNciphisa
Unyango lwengqondo luhlobo lwe- psychotherapy , olubonisa ukuba siyilo nto esiyicinga. Kukholelwa ukuba iipatheni zokucinga ezingafanelekiyo, ezaziwa njengeziphazamiso zengqondo, zibangela ukuba iimpawu zomntu zokudakumba okanye ukuxhalabisa .
Xa umntu ecinga ngokuphazamiseka kwengcamango yokukhulisa kunye nokuncitshiswa, bavutha izinto ngaphandle komlinganiselo okanye banciphise ukubaluleka kwabo.
Izimpawu kunye nokuncitshiswa kuthetha ukuba umntu uphazamisa ubunjalo bakhe ngokubi kakhulu kunokuba abanye baya kuqonda. Ngamanye amazwi, iingxaki zomntu ziba zikhulu kunobomi, ngelixa iinkalo ezintle zobomi babo zihoywa.
Abantu abajongene nokuhlaselwa kwesoyiko bavame ukuwela ukuphazamiseka kwengqondo , okukhuthaza ukwesaba kunye nokuziphatha kakubi , ngelixa kunciphisa ukukwazi ukuhlangabezana nayo.
Ngezantsi zimbini izibonelo zokukhulisa nokunciphisa, kulandelwa iindlela zokulwa nale ndlela yokucinga engalunganga.
Umzekelo owodwa: Ukulinganisa nokunciphisa
UKim wayethetha inkulumo yomtshato wakhe udadewabo. Xa kufika ixesha lokwenza umtya, nangona kunjalo, uKim wahlutha amagama ambalwa. Ngokukhawuleza waphinda wafumana ukulawula waza wagqiba ukunika isantya esishukumisayo nesisu. Emva koko, abantu abaninzi bamncoma ngentetho yakhe. Nangona kunjalo, uKim wakhononda ukuba wayenamahloni ngama-slip-ups kwaye wayenomuzwa wokuthi ekugqibeleni wayebhubhise lo dade.
UKim ukhulisa iimpazamo zakhe kwaye unciphise ukufezekiswa kwakhe. Ukuba uKim wayecinga ngokucacileyo, wayeya kubona ukuba abaninzi abantu bayakuvuyela intetho yakhe kwaye abazange babone ukungapheleli okuncinci. Iimpazamo zakhe ngokwenene ziye zenza ukuba isilathisi sesandi sibe sisinyanisekileyo kwaye sinyanisekile. UKim mhlawumbi wayelahlekile ngokumnandi kwesi siganeko esimangalisayo ngokugxila kakhulu kwiiphene ezimbalwa ezenzeka entetho yakhe.
Umzekelo weBibini: Ukumiswa kunye nokunciphisa
U-Alex unenkathazo yokuphazamiseka kunye ne-agoraphobia . Ubonisa iimpawu ezininzi zokuphepha , kodwa uyakwazi ukuya esitolo nganye ngeveki. Ngethuba lohambo olusandul 'uhambo olutshanje, uAlex wangena kwi-small fender bender kwindawo yokupaka. Wayekhokelela ngephutha kwenye enye imoto, kodwa akukho nemoto eyayinomonakalo. Umnini wenye imoto wayeqonda kakuhle kwaye watshela uAlex ukuba angakhathazeki ngako. U-Alex wayecaphuke kakhulu ngesiganeko esasingakwazi ukuqhuba nayo ekhaya. Kwiintsuku ezimbalwa ezalandelayo, wabuyela ngaphaya kweso sihlandlo entloko. Ukuxhalabisa kuka-Alex malunga nale nkalo kwaqhubeka kwanda, kwaye wagqiba ekubeni akaze asenakuya esitolo.
Umoyiko kunye noxhala luka-Alex lwaba lubi ngakumbi njengoko waqhubeka ephakamisa ingozi. Ngokuqinisekileyo, kunokubangela ukuxhalabisa ukungena nakweyona ncinane yengozi. Nangona kunjalo, u-Alex wayenokuba ngcono xa ecinga ngeemeko zaloo ndawo endaweni yokunciphisa. Akukho mntu wabuhlungu kwaye omnye umqhubi akazange acinge ukuba ingozi yayininzi ngokwaneleyo ukuba iqhubele umonakalo. Ngaphandle kokuba eyeke ukwandisa iingcamango zakhe ezixhalabileyo ngale meko, iimpawu ze-Alex zokutya kunye neengxakini ziya kuqhubeka zikhula.
ILizwi
Qaphela xa ukhulisa umonakalo kwaye unciphisa okulungileyo. Ngaba wenza intaba ephuma kwi-molehill? Cinga ngokusebenzisa idayari yokutya ukuze ulandele ukuba ezi ngcamango zibe negalelo njani kwiimpawu zesifo sokuphazamiseka. Qala ngokwenza ikholomu kwaye ubhale izinto ezilungileyo nezimbi naziphi na izimo. Oku kunzima ukuyiqonda ekuqaleni, kodwa ezininzi neemeko ezimbi zingenayo isiliva. Kwakhona, zama ukugcina engqondweni ukuba akukho mntu uphelele. Ungavumeli iimpazamo zakho ezincinci okanye iimpazamo ziphephe zonke iitalente zakho kunye nempumelelo yakho, kunye nobuhle kunye nokukhetheka nje ngokuba nguwe.
> Imithombo:
> Burns, DD " Ukuziva Okuhle: Ulwaphulo olutsha lweModyulo ," iAvon Books: eNew York, ngo-2008.
> Burns, DD " Xa i-Panic ihlasela: I-New-Free-Free Free-Concerned Therapy Okusenokutshintsha Ubomi Bakho" I- Broadway Books: New York, 2007.