Indlela yokusebenzisa umzekeliso wakho ukuze unqobe ukwesaba kwakho
Abantu abaninzi abanesifo sokuphazamiseka babandezeleka ngenxa yokoyika okanye i-phobias ebonakala ibangela ukuxhalabisa kwabo. Abo banesifo sokuphazamiseka kwengxaki kunye ne- agoraphobia banenkxalabo yeemeko apho ukuphepha kungabi nzima okanye kuhlazise. Zizo zivakalelo ezivakalayo ezisoloko zikhokelela ekuhlaselweni . Ukuxhalabeleka kunye nokuxhalaba malunga neziphumo kungabangela ezininzi iindlela zokuziphatha kakubi , ezifana nokuphepha nayiphi na imeko engayenza i-panic attack.
Uloyiko kunye nama- phobias akhula ngakumbi ngakumbi ukuba siyawaphepha. Ukuze sinqobe, kubonakala ngathi yendalo ukuba kufuneka sijamelane nayo. Nangona kunjalo, ukuza ngokubhekiselele kwimoyiko yethu yokwesaba kunokuba sinokuziva singenakubekezeleka, ukuba akunakwenzeka, ukuba senze. Ukugqithiswa kwemifanekiso yinkqubo evumela umntu ukuba athathwe ngokukhawuleza ekubethweni kweentlanzi ngokuzibandakanya okokuqala ngcamango yabo.
Uphi ukuxhatshazwa komfanekiso?
Iziganeko okanye iziganeko ezibangela ukuba uhlaselwe yintlanzi yiimeko apho ucingelwa ukuba "ukhuthazwe" kuye, oku kuthetha ukuba ukhule ukudibanisa ezi zimo ngoloyiko kunye nokuxhalaba . Ngokomzekelo, ukwesaba ukuhamba ngeenqwelo ezindizayo kunokubangela ukuba umntu abe namaxhala aphakamileyo, nokuba xa ecinga ngokuhamba ngeendiza. Kungakhathaliseki isizathu, umntu uye wadibanisa indiza ezinomdla ovakalelwa yinkxalabo kunye nokwesaba. Ngexesha elide sigwema iimeko esiye sazinyiswa kuzo.
Kulo mzekelo, umntu akayi kuphinda aphephe nangona oko kwakuthetha ukulahleka kwiiholide okanye iintlanganiso ezikhethekileyo. Xa siphephe ngakumbi ukukhathazeka kwethu, ukwesaba kwethu kukhula ngakumbi kwaye ekugqibeleni i-phobia ingakhula.
Ukuze unqobe uloyiko oluthile, kufuneka ukuba 'ulungelelanise' kuye, oku kuthetha ukuba ufunda ukuba ungabandakanyeki ukuxhalaba okukhulu kunye nesiganeko okanye imeko.
Inkqubo yokwenza uloyiko olugqithiseleyo ludla ngokuqala ngokubandakanyeka kwiimeko ezixhalabileyo xa uziva unqabile kwaye ukhululekile. Ukungafuneki kwemifanekiso kukuvumela ukuba wenze oku ngokusebenzisa indlela ocinga ngayo kunye nokuphucula ubuchule ukuze udibanise uxhulumaniso lwenkoyiko.
Indlela yoLungisa iMisebenzi
Isinyathelo sokuqala sokucatshulwa kwenjongo kukungena kwisimo sengqondo esithule kunye nokukhululeka kwengqondo. Oku kuya kufumaneka ngeendlela ezininzi zokuphumula, kuquka ukuzilolonga , ukuphumla kwemisipha , i- yoga , ukucamngca , ukubhala kwincwadi , okanye ukudibanisa kwezi zicwangciso.
Xa usuziva ukhululekile ngokupheleleyo, isinyathelo esilandelayo kukukujonga ngokuthe ngcembe kwimeko ephazamisayo. Kubalulekile ukuba uzame ukuhlala uxolo kwaye ukhululekile njengoko uzijonga ngethuba elithile. Ukuba naliphi na ixesha uqala ukuziva uloyiko okanye uxhalabile kakhulu, zibonele ukuba usuka kwindawo eyoyikisayo kwaye ube yindawo epholileyo kunye neyodwa.
Ngokuziqhelanisa nokucima ukucinga, uya kuqalisa ukudibanisa isiqhelo phakathi kwesiganeko esithile kunye neemvakalelo zakho zokwesaba nokuxhalabisa. Ukuze uqinise ngakumbi ukungafuni, usenokugqiba ukwesaba kwakho okwenziwe ngumntu.
Kubalulekile ukujamelana noyiko lwakho ngophawu lokuqala, njengoko oku kuya kubangela ubuncinane ubuninzi bexhala kwaye kuya kukuvumela ukuba udibanise kakuhle uxhulumano oluphakathi kwenkathazo kunye neemeko ezithile. Ingcamango yakho yilapho ezininzi zale mibutho zenziwe khona ekuqaleni, ngoko kunenzuzo ukuhlangabezana nabo apho baqala khona.
Ukusebenzisa ukuxhatshazwa kwizinto zakho
Qala ngokwenza uluhlu lwee-degrees ezahlukeneyo zoyiko lwakho. Gcina uluhlu lwakho phakathi kweemeko ezi-10 ukuya kwezi-20 ezenza ulawulo oluvela kwiimeko ezinokukhathazeka ezincinci malunga noyiko lwakho kwizinto ezibangela ukwethusa.
Ngokomzekelo, nolu luhlu oluya kubonakala ngathi umntu oloyiko lwendiza :
- Ukubukela iindiza zinyuka esibhakabhakeni.
- Ukuqhuba ukuya kwisikhululo-moya kunye nomthandayo.
- Ukubona iiplani zithatha kwaye zise kwisikhumulo sezindiza kunye nomthandayo.
- Ukungena ngaphakathi kwesikhumulo sezindiza kunye nokhuseleko kunye nomthandayo.
- Ukuphindaphinda amanani 2, 3, kunye nowe-4.
- Ukuqhuba ibhanoyi kunye nomhlobo othembekileyo.
- Ukuthatha indiza emfutshane kunye nomhlobo othembekileyo ngecala lakho kwaye ufumanekile ukuthetha nawe lonke ixesha.
Olu luhlu lunokuqhubeka luze lufikelele kwiimeko ezixhalabisayo, ezifana nokuthatha inqwelo-moya yinde okanye ukuhamba ngeenkuthazo. Ngaphambi kokuba uqhubele phambili ukujonga le miba, kufuneka uqale ukuzisebenzisa nokuqonda kakuhle iindlela zokuphumula. Misela ukuba zeziphi izicwangciso zisebenza kakuhle kuwe kwaye uzibophezele ekusebenziseni rhoqo.
Emva kokuba wakha izakhono zakho zokuphucula, lixesha lokuzisebenzisa kwinkqubo yokucatshiswa kweengcinga. Beka eceleni imizuzu engama-10 ngemini yokuphumla kunye nomnye u-10 ukuba ucinge i-phobias yakho. Ukuqala, fumana ukhululekile njengoko unakho, mhlawumbi ngokulala phantsi, ukuguqula ifowuni yakho, nokususa naluphi na ubucwebe obukhulu okanye izambatho ezingenakuthenjwa. Zizisa kwindawo ekhululekile uze uzicingise ukuba ungowokuqala kolawulo lwakho. Qaphela zonke iinkcukacha ezungezile. Phawula izandi, imibala, kunye novumba. Zama ukuqwalasela iinkcukacha ezininzi ngangokunokwenzeka. Njengoko uvakalelwa ukuxhalaba kwakho, khawuleza ugxilise ingqondo yakho kwiindawo ezinokuthula.
Ngokuhamba kwexesha, unokwenza uphuhlise uluhlu lwakho, ucinga ngokweenkalo ezahlukeneyo. Ngokusebenzisa ukukhwabanisa, unokwazi ukunqoba ezinye zezinto zakho ezinkwantya. Usenokuziva uxhala xa ubhekene neemeko ezithile. Nangona kunjalo, ukwesaba kwakho kunokunciphisa kakhulu. Khumbula ukuthabatha kwaye uhlale uqala ukuziqhelanisa ngokubonakala phambi kokuba uzame imeko zangempela zobomi.
Umthombo:
Bourne, EJ Ukuxhalabisa kunye nePhobia Workbook. 5. I-Oakland, CA: iNew Harbinger, ngo-2011.