Kule nqaku, uMelissa R. Giuttari, MA, i-LMHC iphendula imibuzo yam malunga nendlela unyango lwezobugcisa kunye ne yoga lunokukunceda ngayo uxhalaba loluntu.
Umbuzo: Ziziphi iindlela ozithathayo ukuphatha abo abaneengxaki zokuxhalabisa abantu ?
UMelissa R. Giuttari: Abantu abaneengxaki zokuxhalaba ngokweentlalo bajonga ngokusingqongileyo kunye nobudlelwane babo njengosongelo kunye noxinzelelo. Bafumana iimpawu zokwesaba, ukwesaba, kunye neentloni ngenxa yale nto.
Ukukwazi ukutshintsha indlela yomntu kunye nokuhlala uzinzileyo kwiimeko ezixinzelelekileyo zizinto eziphambili ezibandakanyekayo ekunciphiseni ukuxhalaba kwabantu, ubuncinane kwindlela yam. Ulwaphulo lwezobugcisa kunye ne yoga ziindlela ezimbini endisebenzisayo ukuphatha ingxaki yokuxhalabisa abantu kunye nempumelelo enkulu.
Umbuzo: Uluphi unyango lobugcisa kwaye luhluke njani kwezinye iindlela zonyango ?
UMelissa R. Giuttari: Ulwaphulo lobugcisa luhlobo lwe-psychotherapy olusebenzisa ubugcisa kunye nenkqubo yokudala ukuxazulula iingxabano zengqondo, ngaloo ndlela ziphucula intlalo, yentlalontle kunye nempilo. Isiseko esisezantsi sonyango lobugcisa kukuba xa ujoyina inqubo yokudala-ukupenda, ukubhala, ukwenza umculo, ukudansa, umzekelo-usebenzisa inxalenye yengqondo yakho eyenza iimbono, ugqozi kunye nokuqonda.
Umoya wokugeleza wobungqiqo usilethela kuloo mzuzwana "u-aha!", Usincede sifumane iingcinga ezintsha kwiingxaki eziqhubekayo. Kwimeko yokuxhalaba kwezenhlalakahle, oku kungaguqulela ekutshintsheni imbono yokusingqongileyo kweso songelo singasongeli.
Ngaphezulu koku, umzobo oveliswa kwiiseshoni zonyango uveza iingcamango ezingenanto kunye kwaye ukhonza njengesimo sokubonakalisa imiba yeemvakalelo kunye neengxabano.
Umbuzo: Unokusetyenziswa njani unyango lobuchule ukunceda abo banenkxalabo yentlalo?
UMelissa R. Giuttari: Utyando lwezobugcisa lunokuba yindlela yokwenza unyango ebonakalayo, esebenzayo kwaye engasongela abantu abanenkinga yokukhathazeka kwentlalo kwezinye izizathu.
Ekubeni enye yezithintelo ezinkulu kumntu onenkxwaleko yokuxhalaba kwintlalo kunzima ukuvakalisa iimvakalelo kunye nokuxhalabisa, unyango lwezonyango luyi-portal yoluntu xa ungekho amagama. Oku kunceda umgqirha ukuba abone ingxaki kwaye aqondise inkqubo efanelekileyo yokonyango.
Enye inkathalo yokhathalela ubugcisa bezobugcisa ekuphatheni ingxaki yokukhathazeka kwentlalo ibandakanya umonakalo owenzelayo kunye nobuciko bezinto zokwenza ubugcisa. Ukuxhalabisa kuxhaswa yi-amygdala, enokuthi iinjongo zengqondo kunye neengcamango zengqondo ezivela kwindawo yethu. Inkqubo yokudala yobungcali bezobugcisa "inokuthetha ulwimi" lokuxhalaba kwinqanaba leengcamango ezinokwazi ukuba olo lwimi ngamanye amaxesha alukwazi.
Indlela endiyenzayo ekuphatheni nasekuncedeni abantu ngokuxhalabisa kwintlalo ijolise ekuqiniseni amandla enu okuhlala kulo mzuzu nje, apha nangoku, ngokubhekiselele "ekubhukukeni" kunye neengxaki zakho. Ndisebenzisa iinkqubo zobugcisa zonyango ezifuna ukugxila kunye nokuqwalasela okwangoku, njengokupenda, ukupapashwa, kunye nomfanekiso okhokelwayo.
Enye yam indlela endithanda ngayo kukudala i-self-portrait esebenzisa isibuko. Oku akugcini nje ukukhangela ulwazi lwakho kulo mzuzwana nje, kodwa luvula umnyango ukuhlola izinto zobuni kunye nokwamkela.
Ukukwazi ukubandakanya olu hlobo lokuzibonakalisa kunye nokucinga kwengqondo ngoku kuhamba kwexesha kukukhokelela ekunciphiseni okukhulu xa kungagqibekanga ukupheliswa koxhala.
Umbuzo: I- yoga ingasetyenziselwa njani ukunciphisa uxhalaba loluntu?
UMelissa R. Giuttari: I- Yoga enye indlela eyanceda ekunciphiseni ukuxhalaba kwabantu. Yoga kukudityaniswa komzimba kunye nengqondo. Ukususela kwindlela yokuphila, ukunyameka kwe-yoga ethile kunokudala utshintsho lweengxaki ezinokunciphisa uxhalaba. Ukusuka kwimbono yengqondo, ukuqeqeshwa kwe-yoga kusenza sijonge ukujonga iingcamango zethu ngaphandle kokubambela.
I-Yoga inokukufundisa ezininzi ngeendlela ongatshintshela ngayo kwindlela ekujongene ngayo nesimo esicinezelekileyo okanye esingenakukhathazeka ngokukhetha ukuphendula kwimeko.
Umzimba, okanye i-pranayama, yinxalenye ebalulekileyo ye-yoga enenani elilinganayo ekusebenzisaneni ne-social phobia. Kuvakala nje kumnandi, kodwa le nxalenye yomsebenzi wenzeni iquka ukunceda abantu bafunde indlela yokuphefumula ngokufanelekileyo!
Xa uxhalabile, uthatha ukuphefumula okungafihliyo kunye nokuzisa i-oxygen encinci emzimbeni wakho. Ngokukhawuleza xa uqinisa umoya nokuphefumula usebenzisa isicacisi sakho, uyanciphisa izinga lentliziyo yakho kunye noxinzelelo lwegazi, kwaye ukhuphe ukuphefumula ngokukhawuleza, ngokuqinisekileyo ukuphazamisa iimvakalelo zokuxhalaba nokuxhalabisa.
Isishwankathelo, ukuxhalaba kwentlalo kuxhomekeke ekudibaneni kweengcamango, iimvakalelo, imikhwa kunye nemizwa yomzimba. Ndiyathanda ukusebenzisa indlela edibeneyo kunye nokulungelelanisa unyango lwam ngendlela ngendlela ejolise ngayo ukulingana komntu ngamnye kule miba.
Malunga R. Giuttari, MA, LMHC:
UNksz Melissa R. Giuttari ngumcebisi wempilo yengqondo enelayisensi kunye namava angama-16 asebenza kunye nabantwana, abaselula kunye nabantu abadala. Ujolise ekwenzeni unyango nokuxhalabisa, usebenzisa indlela ehambelana nayo kunye nobungqina obusekelwe kumntu ngamnye. UMelissa wamkela i-BA yakhe kwi-Psychology evela kwi-Middlebury College e-Middlebury, i-Vermont kunye ne-Masters yakhe kwiiNyango eziLobugcisa ezivela kwiYunivesithi yaseLesley eBoston, eMassachusetts. Waphumelela kwiConvent yeSchool High School esikolweni saseNew York.
UMelissa naye ungumqeqeshi we-yoga oqinisekisiweyo kwaye wagqiba ukuqeqeshwa kweeyure ezingama-200 kwiSikolo soBumbano se-Yoga eSilo, eHawaii. UMelissa uye wazisa kwiinkomfa ezininzi, kubandakanywa kwiNgqungquthela yeSizwe yeSizwe yoBugcisa boBugcisa kwiChrase eSingapore. Uhambo lwakhe olubanzi oluhlala phesheya kulo lonke ubomi bakhe lunikeze ulwazi oluxabisekileyo kunye nobuzwe obukhethekileyo kwiintlobo ezahlukeneyo zenkcubeko kunye neentetho zayo ezikhethekileyo. Ngoku usebenza ngasese kwi-Upper East Side kwisixeko saseNew York, kwaye uneendawo ezongezelelweyo zeofisi eJersey City nasePrings Lake eNew Jersey. Ngolwazi oluthe vetshe, nceda uvakashele iwebhusayithi yakhe kwi-www.melissagiuttari.com, okanye uqhagamshelane naye ngqo ngefowuni ngo-718.213.8664 okanye nge-imeyile kwi-artsintherapy@gmail.com.