Uncedo lwentlalo yoluntu lunokuthi lufike kwiindlela ezininzi. Nangona unyango lufumaneka kwaye lusebenzayo kwi-SAD, kuphela ama-25% abantu abaneengxaki abaye bafumana unyango. Nangona kungengena endaweni yonyango lobugcisa, kwabo bangenakufumana uncedo, uncedo luyinto efanelekileyo yokuqala. Izicwangciso zokuncedisa ukukhathazeka kweentlalo zingasetyenziselwa ekhaya ukunqoba iimpawu zakho.
Ziqhelise ukuPhepha okuPheleleyo
Ukuba nokuxhalaba kwentlalo kuthetha ukuba mhlawumbi ungenayo amava amaninzi amaninzi kwiimeko zoluntu. Enye indlela yokwandisa amathuba okuba namava amahle kukuba umzimba wakho ube kwindawo ekhululekile. Xa umzimba wakho ukhululekile, ukuphefumla kwakho kuphuza kwaye kuyimvelo, kwaye ingqondo yakho ayinayo ingcamango engalunganga, kuya kuba lula ukuzonwabisa nabanye.
Mhlawumbi uphefumula ngokukhawuleza kwiimeko ezixhalabisayo, ezenza ukuba ezinye iimpawu zokuxhalabisa zibe zibi nakakhulu. Le nxalenye ye "mpendulo yokulwa-okanye-yendiza." Ngezantsi kunamanyathelo athile ukulawula ukuphefumula nokukhathazeka okungapheliyo.
- Bala inani lokuphefumula othabatha ngomzuzu owodwa (count count inhale and exhale as one). Yenza inqaku lale nombolo. Umntu onomyinge uza kuthatha ukuphefumula kwe-10 ukuya kwe-12 ngomzuzu.
- Gxininisa ekuphefumuleni kwakho. Bhala kwaye uphume ngeempumlo zakho. Thatha ukuphefumula okucokisekileyo kwi-swelling yakho endaweni yokuphefumula okungapheliyo esifubeni sakho. Faka imizuzwana emizuzwana emi-3 kwaye uphumelele imizuzwana emithathu (sebenzisa i-watch okanye iwashi ngesandla sesibini). Njengoko uphumelela ucinge "ukuphumla" kwaye ukhulule uxinzelelo kwimisipha yakho. Qhubeka uphefumlela ngale ndlela imizuzu emi-5.
- Bala ukuphefumula yakho ngomzuzu kwakhona uze ubone ukuba inani lehlile.
- Hlanganisa lobu bugcisa ukuphefumula amaxesha amane ngosuku xa sele ukhululekile.
Xa kuthe kwimeko yentlalo, qiniseka ukuba uphefumlela ngendlela oyenzayo. Ekuhambeni kwexesha, le ndlela yokuphefumula iya kuba yenzeke.
Ukunciphisa ukucinga okungcolileyo
Ukuba uhlala noxhala loluntu, mhlawumbi uchaze ngokucacileyo izimvo okanye ubuso obusenziwa ngabanye abantu.
Ngokukodwa, kukho iipatheni ezimbini ezicatshulwa eziqhelekileyo ezinokubangela ukuba uxhalabe.
- Mindreading. Ucinga ukuba uyazi ukuba abanye abantu bacinga ntoni ngawe (umzekelo, "Wonke umntu unokubona indlela ndixhalabele ngayo").
- Ukunyaniseka. Ucinga ukuba iziphatho zabanye zihlobene nawe (umzekelo, "Ukhangelekile, ndimele ndimemele kule movie").
Iingcamango onakho zizenzekelayo ukuba mhlawumbi awuqondi ukuba ucinga ngazo. Ngezantsi kunamanyathelo athile ekulawuleni kangcono iingcamango zakho ezimbi.
- Cinga kwakhona kwiimeko zentlalo yakutshanje apho uziva uxhalabile. Bhala phantsi ukuba ziphi iingcamango zakho ezimbi ngaphambili, ngexesha, nangemva kwimeko.
- Zibuze imibuzo ukuze ucelomngeni iingcinga zakho ezimbi. Ngokomzekelo, ukuba ingcamango yakho engafanelekanga yinto ethi "Abantu bayagxeka, kufuneka bacinge ukuba ndiyinto ephazamisayo," zibuze: "Ngaba kukho ingcaciso eyahlukileyo?" Kule meko, ingcinga yakho enye ingaba yinto yokuba "mhlawumbi ayinanto endiyenzayo kum, babedinwe nje."
- Zama ukuqaphela iingcamango ezingekho phantsi kwezinto ozenzayo ngaphambili, ngexesha, nangemva kweemeko zentlalo esabayo, kwaye ucelomngeni ngezinye iindlela.
Ukujongana Nokoyiko Lwenu
Nangona kwithuba elincinane, ukuphepha ukuthinteka kweemeko kunokunciphisa uxhalaba lwakho, kwixesha elide lucima ubomi bakho.
Ukongezelela, inani leemeko oloyikayo likhula njengoko uloyiko lwakho luba lukhulu ngokubanzi. Ngakolunye uhlangothi, ukubonakaliswa ngokuthe ngcembe kwiimeko zentlalo kuya kunceda ukunciphisa uxhalaba odibana nabo.
Ngezantsi kunamanyathelo athile ekunqobeni ukuphepha .
- Ukuchonga iimeko ezili-10 eziphambili oziphephayo.
- Kwimeko nganye kwoluhlu, yiphule phantsi kwinqanaba lamanyathelo, ukwandisa ubunzima. Ngokomzekelo, ukuba ukwesaba ukuba yiziko lokuqwalasela, amanyathelo akho angabonakala ngathi:
- Xelela ibali elihle malunga nawe kwiqela labantu obaziyo kakuhle.
- Xelela ibali elihle malunga nawe kwiqela labantu ongazi kakuhle.
- Ilizwi lakho lokwenyaniso kwiqela labahlobo.
- Ilizwi lakho lokwenyaniso kwiqela labantu abangabaziyo.
- Yenza isidlo sesidlo esidlweni kunye nabantu obaziyo kakuhle.
- Yenza isidlo sakusihlwa ekudleni nabantu ongazi kakuhle.
- Zenza isinyathelo ngasinye njengoko ufunayo ngaphambi kokuba uqhubele phambili. Ukuba ubona ukuxhalaba, umngeni wakho ukucinga okungalunganga kwaye usebenzise indlela yokuphefumula yokuphucula.
Qaphela ukuba uluhlu oluthile olwenzayo luya kuxhomekeka kwimoyiko yakho. Ngokomzekelo, unokuziva uloyiko lokuthetha phambi kwabantu obaziyo ngokuchasene nesihlwele semzini. Kule meko, ubuya kutshintsha izinto kwiluhlu.
ILizwi
Ngokuhamba kwexesha, njengoko uqhuba ukuphumla, ucelomngeni iingcamango ezimbi, kwaye ujamelane neemeko ezixhalabileyo, uya kufumana lula ukuhlala ungakhathazeki kwiimeko ezixinzelelekileyo. Oku kufuneka kukuncedise ekunciphiseni uxhalaba lwakho loluntu. Nangona kunjalo, ukuba usabhekana noxhala olunzima imihla ngemihla, kubalulekile ukubonisana nogqirha wakho okanye uchwepheshe wezempilo yengqondo, njengoko unyango lwendabuko olunjengezonyango okanye unyango lwezobuchule lunokucetyiswa.
Imithombo:
Andrews, G. (Umq.). (2007). Icandelo lophando lwezonyango lokuxhalabisa nokuxinezeleka, i-UNSW. Uncedo lokuzimela kwi-Phobia yeNtlalo.
> Jorm AF, Christensen H, Griffiths KM, Parslow RA, Rodgers B, Blewitt KA. Ukuphumelela kokuncedisa nokuncedisa unyango lweengxaki zokuxhalabisa. Med J Aust . 2004; 181 (I-Suppl 7): S29-46.
Lewis C, Pearce J, uBisson JI. Ukusebenza, ukubiza iindleko kunye nokwamkeleka kokungenelela ngoncedo lweengxaki zokuxhalabisa: ukuhlaziywa ngokufanelekileyo. Br J Psychiatry. 2012; 200 (1): 15-21.