Ukunciphisa Ukuxhalabisa NgeNkqubo Yokuphucula
Iindlela zokuphucula zizo zicwangciso ezisetyenziselwa ukunciphisa iimvakalelo zokuxinezeleka kunye nokuxhalabisa. Ezi zakhono zingabancedisa ngokukhethekileyo abantu abaneengxaki zokuphazamiseka ngenxa yokuba banikezela ngendlela efanelekileyo yokuncedisa ekulawuleni izibonakaliso. Izindlela zokuphucula ziba luncedo kakhulu ngexesha loxinzelelo oluphezulu okanye ukwesaba kwaye lunokunceda umntu ukuba aphumelele ukuhlaselwa ngumsindo .
Ezinye zeendlela ezidumileyo zokuphumula zibandakanya ukuzivocavoca , ukubonakalisa , kunye ne yoga. Ukuphucula imisipha eqhubekayo (PMR) yinye isakhono sobomi esifanayo esifumaneka ukukunceda ukukhulula iimvakalelo kunye nokuxhalabisa.
Yintoni i-PMR?
Udokotela waseMelika, uEdmund Jacobson, wayengowokuqala ukuphuhlisa i-PMR kuma-1920. UJacobson ekuqaleni wavela ngcamango emva kokuphawula ukuba kungakhathaliseki ukugula kwabo, uninzi lwezigulane zakhe zahlushwa ubuhlungu be-muscle nokuxhatshazwa. Wacetyiswa kwizigulane zakhe ukuba ziphumle nje. Nangona kunjalo, uJacobson waqonda ngokukhawuleza ukuba abaninzi abantu abazange babone ukuxhatshazwa kwabo emzimbeni kwaye babengazi kakuhle indlela yokuphumla. Ezimisele ukunceda izigulane zakhe, uJacobson waqulunqa ukulandelelana kwamanyathelo okuqinisa kwaye aphumle amaqela emisipha.
Uchungechunge lweJacsonson lwaluqala ukuqala kwe-PMR, isicwangciso esivela satshintshwe kaninzi. Zonke iinguqu ze-PMR zisekelwe kwingcamango yasekuqaleni yakwaJacson yokucima ngokucwangcisekileyo aze akhulule amaqela ahlukeneyo.
Ubuchule bakhe buvumela abantu ukuba baqonde ngakumbi ukuxhatshazwa kwabo, bafunde indlela yokuyeka ukuhamba kwayo, kwaye baqonde ukuba uvakalelwa njani kwimeko ekhululekile.
Ukuzama i-PMR ngokwakho, qalisa ngokuqhawula intsimbi yakho ngokukhawuleza njengoko unako. Phawula indlela iminwe yakho eqinile ngayo kunye neengxaki. Bala ukuya kwishumi uze ukhulule ngokukhawuleza umbane.
Vumela isandla sakho siphumle ngokuzeleyo kwaye sivumele ukuhamba nantoni na. Vumela isandla sakho sihambe siqaphele kwaye uqaphele indlela ezihlukileyo ngayo le nto kunexesha xa ubenamandla okubamba iqhosha lakho.
Unokuzama kwakhona olu buchule ngamagxa akho. Phakamisa amahlombe akho phezulu ezindlebeni zakho. Yivaka ukuqina entanyeni yakho, esifubeni nasemva. Bala ukuya kweyishumi kwaye ngelixa uxhuma, mayeke amahlombe akho phantsi. Gxininisa ukuyeka konke ukuqina emagxeni akho, entanyeni, nangemva. Phinda kwakhona amaxesha ambalwa uze uqaphele indlela ovakalelwa ngayo ngexesha elixhomekeke kummandla okhululekile.
Ziziphi iinzuzo ze-PMR?
I-PMR isebenza ekuncedeni ukulawula impendulo ye - flight-or-fight fight , okanye impendulo yokuxinezeleka, edlalwa yinto phakathi kwabo banokukhathazeka ngokuxhalabisa . Impendulo ye-flight-or-fight fight account for the feelings of fear excessively or risky perceptions that are mostly greater than any danger in the environment. Ngokomzekelo, abantu abane- agoraphobia bangesaba izihlwele, besoyika ukuba abayi kukwazi ukusinda okanye ukuba baya kuhlazisa ngokwenza uhlaselo lwentlanzi .
Le ntshukumo yokubandezeleka okanye ukulwa nokuxinzelela kudla ngokukhokelela kwiimpawu ezininzi ezingenakukhathazeka, kuquka ukukhawuleza kwenhliziyo, ukujuluka, ukuthuthumela nokuphefumula.
Ukongezelela, iintlungu zomzimba, ukuxhatshazwa, nokuqina ziminye impawu eziqhelekileyo ezilethwe ngcinezelo kunye nokuxhalabisa. Amancedo okuphucula, kuquka i-PMR, inefuthe eliphambeneyo emzimbeni, ecela impendulo yokuphumula , ukunciphisa intliziyo, ukuncipha kwengqondo, nokunciphisa uxinzelelo lomzimba. I-PMR inokukunceda umntu aqonde ngakumbi indlela uxinzelelo lwazo lwangaphakathi lunokuba luncedo ngayo kwiimeko zabo zengqondo. Ngokuphumla umzimba, umntu unokukwazi ukukhulula iingcamango neemvakalelo zabo.
Ziziphi iiNyathelo zokwenza i-PMR?
I-PMR ibandakanya ukuvumela ukuhamba kweengxaki emzimbeni wakho ukuzisa umuzwa wokuphumla.
Yenziwa ngokumisa nokukhupha amaqela akho ahlukeneyo. Isiseko se-PMR kukuba ngokuphelisa uxinzelelo owakhiwe kuwo wonke umzimba wakho, uyakwazi ukuthula kwaye uhlale ucingisise ingqondo yakho.
Ngaphambi kokuba uqale, ungene kwindawo ekhululekile kwindawo engenaziphazamiso. Unokuqala ukuhlala esihlalweni okanye ulele phantsi. Vala amehlo akho ukuba oko kukuva kakuhle kuwe kwaye usebenze indlela yakho ngokusebenzisa amanyathelo alandelayo:
- Phefumla. Qalisa ngokusebenza ngokuphefumula. Phumla kakhulu ngeempumlo zakho, uzive isisu sakho xa ugcwalisa umzimba wakho ngomoya. Emva koko uphumelele emlonyeni, intshukumo iyidonsa kwimpu njengoko ukhupha umoya ophuma ngaphandle. Phinda u-3-5 imijikelezo yokuphefumla.
- Ukuqinisa nokukhulula imisipha yakho. Qala ngeenyawo zakho ngokubamba iinzwane zakho kwaye ucinezele izithende zakho emhlabathini. Cindezela ngokukhawuleza ukuphefumula ezimbalwa uze ukhulule. Ngoku uguqule iinyawo zakho, ubeke iinzwane zakho phezulu entloko yakho. Bamba imizuzwana embalwa uze ukhulule.
- Qhubeka usebenza ngendlela yakho emzimbeni wakho, ugxininise kwaye uvumele ukuhamba kweqela ngalinye le-muscle. Sebenzisa indlela yakho ukuya kwimilenze yakho, isisu, umva, izandla, iingalo, amahlombe, intamo kunye nobuso.
- Zama ukuqinisa iqela ngalinye lemisipha ngokuphefumula ezimbalwa uze ukhulule ngokukhawuleza. Unokuphinda nayiphi na imimandla evakalelwa ngakumbi.
- Phawula naluphi na ukungafani ovakalelwa phakathi kokumisa imisipha yakho kunye nokuziphucula.
- Ukuphelisa umkhuba wakho ngokuthatha ukuphefumula okungaphantsi kweminye, ukhangele indlela ozolile kwaye ukhululeke ngayo.
Njengoko sifunda isiphi isakhono esitsha, i-PMR idinga ukusetyenziswa. Ngokusebenzisa i-PMR eziliqela ngeeveki, uya kuba nolwazi ngakumbi oko kukuthanda ukuziva ukhululekile. Ukuqonda le ntliziyo kunokukunceda ukuba ukhululeke ngokukhululeka xa uxhalabisayo. Ukukwazi ukuphucula umzimba wakho ngokukhawuleza kunokukunceda ekulawuleni uxinzelelo kunye nokuhlaselwa kwesoyiko.
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.