Iindlela Zokuphucula Ziyakunceda Ukunciphisa Ukuhlaselwa Kweengxaki
Ukuba uye wafumanisa ukuba unesifo sokuphazamiseka, mhlawumbi uye waziva uloyiko kunye noxhala. Uphando lubonise ukuba ukusebenzisa iindlela zokuphucula kunokunceda ukunciphisa ukwesaba nokuphucula impendulo yakho yokuphumula. Ngokuphucula izakhono zakho zokuphumula, unako ukunciphisa impendulo yakho ye- flight-or-fight response edlalwa ngamaxesha okwexhala nokuxhalabisa.
Ezinye iindlela eziqhelekileyo zokuphumula zibandakanya ukuzivocavoca , ukuphumla kwemizimba , i- yoga nokucamngca . Ezi ndlela zilula ukufunda kwaye ziyakwenziwa rhoqo imihla ngemihla ukuncedisa ekuhlaselweni koyika .
Yintoni ebonakalayo?
Ukubonakalisa yenye yindlela enamandla enokukunceda ukuba ungadluli kunye nokunciphisa uxinzelelo. Ukubonakalisa kubandakanya ukusebenzisa imifanekiso yengqondo ukuze kufikeleleke imeko engqondweni. Ngokufana nokuhla kwamalanga, ukubonakala ngempumelelo kufezwa ngokusebenzisa ukucinga kwakho.
Kukho izizathu ezininzi zokuba uboniso lunokukunceda njani ukujamelana neengxaki zokuphazamiseka, ukuhlaselwa koyika kunye ne- agoraphobia . Cinga indlela iingcinga zakho zizula ngayo xa uvakalelwa ukwesaba okanye ukuxhalabisa. Xa ufumana ukuhlaselwa kwesoyiko, ingqondo yakho ingagxininisa kwixhala, izinto ezimbi kakhulu ezinokuthi zenzeke kunye nezinye iziphazamiso ezicatshulwayo ezongeza kwindlela yokwesaba. Ukubonakalisa kusebenza ukukhulisa amandla akho okuphumla nokuphumula ngokugxila kwengqondo yakho kwiimifanekiso ezinqambileyo kunye nekiso.
Ngaphambi kokuba uqalise naluphi na olu luhlolo lwentsebenzo, qiniseka ukuba imeko yakho imiselwe ukuthuthuzela. Ukuphucula bhetele, phelisa nayiphi na iziphazamiso, ezifana neefowuni, izifuyo okanye ithelevishini. Zama ukufumana indawo elithule apho ungayi kuphazamiseka khona. Susa zonke iingubo ezinzima okanye uthintele izambatho, ezinjengeebhanti ezinqamlekileyo okanye izikhwama.
Yilungele ukuphumla okanye uhleli okanye ulele phantsi kwisimo esiziva ukhululekile kuwe.
Ukuqala, kunokuba luncedo ukuphefumula ukuphefumula kwakho ngobuchule bokuphefumula . Vala amehlo akho kwaye uzame ukuvumela ukuhamba nawuphi na uxinzelelo onokuvakalelwa kuwo wonke umzimba wakho. Ukuze ukhulule umzimba wakho nengqondo ngakumbi, kungenokuba luncedo ukuzama ukuphucula umzimba ngaphambi kokuba uqale ukubonakala kwakho. Zama ukumisa malunga nemizuzu emihlanu ukuya kwe-15 ukujonga ngeso.
I-Serene Beach Scene
Oku kulandelelwaniso lwendlela yokubonakalisa ummandla ongasenxwemeni ongayenza ngokwakho. Iimpawu zeBhangi zilinye yezona ziboniso ezivelele kakhulu ngenxa yefuthe labo elincinci. Zive ukhululekile ukutshintsha ukuze uhambelane kakuhle neemfuno zakho nokucinga. Sebenzisa le mboniso ukuze uphumule, ungagudluli kwaye uphumelele kwimisebenzi yakho yemihla ngemihla.
Ukuze uqalise, qalisa ngokucinga ukuba uphumla elwandle lolwandle olumhlophe. Amanzi ayigugu kwaye isibhakabhaka sicacile. Unokuva amaza athambileyo wamanzi njengoko umoya uhamba kakuhle. Uziva ukhuselekile, ukhululekile kwaye ukhululekile. Ubunzima bomzimba wakho buya kusihlalo sakho. Unokuziva ukufudumala kwentlabathi ezinyaweni zakho. I-ambulera enkulu igcina u-shaded kancane, udala ukushisa okulungileyo okukhethayo.
Ukhulula ubuso bakho. Phawula indlela okwazi ngayo ukuyeka ukuxhalaba ebunzini lakho, phakathi kweelishi zakho, intamo yakho nomqala wakho. Uthobisa amehlo kwaye uphumle. Akukho mzamo wokuba ulapha. Zichitha ixesha elilodwa nje ekungeniseni konke. Vumela ukuphefumula kwakho ukuba kuhlawule uze ufanise amaza ajikelezayo amanzi.
Emva kokuba ukuphumla kukuziva kuphelile, cinga ukuba uvuka uze uhambe ngokusuka elunxwemeni. Khumbula ukuba le ndawo enhle ilapha kuwe nanini na kufuneka ubuyele. Thatha ixesha lakho kwaye uvula amehlo akho ngokukhawuleza.
Sebenzisa Ubunjani Bakho
Ukuba ummandla waselwandle awuhambisani nawe, zama ukuza kunye nokubonakala kwakho.
Cinga ngendawo okanye imeko ofunyanwa ukuba ukhululeke kakhulu, njengokulala phantsi kwintsimi enkulu yeentyantyambo kunye neengca, okanye ujongene nembono enhle yentaba okanye ihlathi. Xa ukhangelekisa isimo sakho sokuthoba, cinga malunga noko uhlangabezana nazo zonke iingqondo zakho. Phawula oko uva, ukuvumba, ukunambitha kunye nendlela umzimba wakho uzizwa ngayo. Xa uziva ulungele ukushiya indawo yakho yokuphumla, thatha ixesha lakho kwaye ngokukhawuleza ubuyisele ingqondo yakho ngoku.
Ukuze uphumelele ekuboneni, zama ukwenza ubuncinane amaxesha amaninzi ngosuku. Iindlela zokuphucula zihlala zinceda xa uqale usebenze ngexesha ongenakuxhalabisa kakhulu. Ngokuziqhelanisa rhoqo, uya kukwazi ukusetyenziswa ngokubonakalayo xa ubona ukuba uyayifuna ngokwenene, njengokuba uqala ukuva iimpawu zesifo kunye nexhala .
Umthombo:
E-Seaward, BL Ukulawula uxinzelelo: iMigaqo kunye neendlela zokuMpilo neNtlalo , iNguqulelo yesi-7, ngo-2011.