Ukuzithemba ngokusoloko kunqongophala xa uhlala neengxaki zentlalo (SAD) . Ngelixa abanye bangenza lula ukuyeka iimpazamo abazenzayo, unako ukuqhubeka ubambelela kulezo zikhumbuzo kwaye uzikhumbuze rhoqo xa ubhekene nenye imeko yentlalo okanye yentsebenzo. Nangona ukubambelela kwiingcinga ezibalulekileyo malunga nawe kungase kube ngokwakho kuwe, kukho indlela engcono yokulawula iingcamango zakho neemvakalelo kwezi meko.
Inkcazo yobubele
Intsikelelo yansuku zonke yobuqu- zentlalo ibonisa ngokucacileyo oko kuthetha ntoni ngokweengqondo zengqondo. Umntu obonisa ukuba novelwano unomdla wokwenza oku kulandelayo:
- Ziyinyamekele
- Yiba nombono wokwamkela ngokwawo
- Yiba nomusa kubo ngexesha loxinzelelo okanye ukungaphumeleli
- Zijonge njengamava afanayo afana nabanye abantu
- Zijonge ngokwalo mzuzu nje kunokuba zidlulileyo okanye kwikamva
- Ziqonde kubo
- Qaphela ukuba iimpazamo zenziwa ngumntu wonke
Uvelwano ludibanisa nokuwaneliseka ngokubanzi ngobomi, ukuxhamla, kunye neengxaki ezimbalwa ngokuzigxeka, ukuxhalabisa kunye nokuxhalabisa.
Ngakolunye uhlangothi, ukuba unenkxalabo yentlalo ungase ulungele ukuziphatha okulandelayo okuphambene nokuziphatha ngendlela enobubele:
- Ukuzijonga ngendlela engafanelekanga
- Uhlala uzigxeka
- Ukujonga iimeko zentlalo ngokusebenzisa i-lens yokujonga kwakho kakubi
- Ukuphepha iziganeko ngenxa yokwesaba ukugxekwa okanye ukuhlolwa okungalunganga
- Ukwesaba ukuvavanya nokugwetywa kwabanye
Ngaloo ndlela, kubonakala ngathi ukhulisa ilizwi elibi, elizigxekayo entloko yakho kuwo wonke umntu ojikelezile. Oko utshoyo, ucinga ukuba abanye bacinga ngowe. Kulo mbono, kulula ukubona ukuba kutheni abantu abanexhala lentlalo bahlala besaba ukuvavanywa kakubi kwabanye.
Xa ilizwi ekhanda lakho lihlala libaluleke kakhulu, ulindele ukuba nabanye babe ngababalulekileyo.
Ukuzenzela Inceba kunye Nokukhathazeka Kwezenhlalakahle
Uphando luye lwabonisa ukuba inzondelelo iyancipha xa uhlala kunye ne-SAD, kwaye ibuye ilandele ukwesaba okukhulu ukuhlolwa. Ngelo xesha, inqanaba lokuxhalaxwa kweentlalo, okanye ubunzima, aluvumi ukuhambelana nenqanaba lokuzihlonela. Ngamanye amagama, kungakhathaliseki ukuba unobunzima obunzima okanye obunzima kakhulu, inqanaba lakho lokuzibonisa inceba lingaba lifanayo.
Okuthakazelisayo, kwaye kwaboniswa phakathi kwabo banenkxalabo yentlalo, ukuba inzondelelo iyancipha ngokukhula. Okuphambene nenyani kubantu abaphilileyo-ububele babo buya kwanda kunye nobudala.
Ngoxa sisazi ukuba kukho uxhamlwano phakathi kokuxhalaba kweentlalo kunye nokuzithoba, asiyazi ngokuqinisekileyo ukuba umntu ubangela omnye, okanye ukuba kukho enye into ebandakanyekayo. Oko sikwaziyo kukuba ukwandisa inzondelelo yinto efanelekileyo yokunyanga kwabo baxhalabileyo. Izibonelelo zokuzifumana ngokwakho ngokubanzi zilula ukuzicingela, kungakhathaliseki ukuba ungakanani izinga lokukhathazeka kwentlalo.
Njengoko ukwamkela ngokwakho, ukwesaba kwakho ukuvavanywa kakubi kunokwenzeka ukuba kuncitshiswe.
Oku kungenxa yokuba ukuzithemba ngomusa kukukwenza uzive ukhuselekile kwaye uqhagamshelwe endaweni yedwa kwaye ungabikho kwabanye. Enyanisweni, ukubonakalisa imfesane kuye kwaboniswa ukuba kusebenze inkqubo ye-nervous impathy kunye nokunciphisa inkqubo yeentloni, ejongene nokuphendula okanye ukuqhubela ukuqhuma kwimeko xa uhlala kwiimeko zoluntu nakwiintsebenzo.
Ulwaphulelo olusekelwe kwiNkxaso yoLuntu oluxhalabisa
Ulwaphulo olusekelwe kwintliziyo (CFT) lisetyenziswe phakathi kwabantu abahlala neengxaki ezinxulumene neentloni kunye nokuzigxeka, okubandakanya abo abaneengxaki zokuxhalabisa abantu. Ukuphononongwa ngokuchanekileyo kufumane ubungqina bokusebenza kweCFT ngokukhethekileyo phakathi kwabantu abaphakamileyo ekugxeka.
Uthando olunjani olusisiseko sengqondo lubonakala ngathi? Ngokuqhelekileyo, iya kuba yinxalenye yecandelo eliphambili lonyango, olufana nokunciphisa uxinzelelo lokuxinwa kwengqondo (MBSR), okokuqala kucetyiswa nguJon Kabat-Zinn. Ukufunda indlela yokukhumbuza kubandakanya ukubeka iingcinga ezimbi malunga nawe, ezenza isiseko sobubele. Ngokubanzi, naluphi na uhlobo lokungenelela olusisiseko olubandakanyekayo lubandakanya icandelo elijolise ekunyuseni inzondelelo.
Ukuba ufumana unyango lwexinzelelo loluntu okanye uceba ukuthetha nodokotela wakho malunga nonyango, khankanya inzala yakho ekungeneni kwengqondo kunye nokongeniswa okusekelwe kwi-MBSR okanye unyango olwamkelekileyo nokuzinikela (ACT).
Enyanisweni, uphando oluthile lufumene ukuba ukungenelela kwengqondo evekini eli-12 kwi-social disorder disorder eyayibandakanya ukuqeqeshwa ngokucacileyo ekuziphatheni inceba kuye kwaphucula ubunzima beempawu zokuxhalabisa abantu kunye neentlonipho.
Indlela yokwandisa ukuZithinta kwakho
Ukuba awufumani unyango okanye ungathanda ukuphucula imfesane ngokwakho, wamukele imigaqo yenceba-egxininiswe unyango kwimpilo yakho yemihla ngemihla. Inzuzo eyinqobo yobubele-yintliziyo kukuba kukukhuthaza ukuzibandakanya phakathi. Ngale ndlela, ujonga amaxesha akho anzima njengenxalenye yamava amaninzi abantu. Ukongezelela, indlela ophatha ngayo abanye iba njani indlela oziphatha ngayo.
Oku kungabandakanya ukwenza izinto ezinje zilandelayo:
- Ukuphucula impilo yakho yempilo . Yenza izinto zokuphucula impilo yakho yempilo njengokutya ukutya okunempilo, ukuphumla xa ukhathele, kwaye uqhuba ngokuzilolonga nsuku zonke njengokuhamba.
- Ukugcina iNcwadi . Sebenzisa iphepha lokubhala ukuze ubhale iingcamango zakho malunga nomhla wakho, ngaphandle kokugxeka iimpazamo ezenzekile. Sebenzisa iphephancwadi ukuba ukhumbule iingcamango zakho nokuphendula kunye nokugcina umgama kwixhala lakho ukuze ukwazi ukuwujonga ngokuchanekileyo.
- UkuziThetha NgokuziThetha . Yiba nokukhuthaza kuwe ngezinto ozithethayo ngaphakathi kwentloko yakho. Umzekelo, phambi kwentetho okanye intetho, sebenzisa isenzo esinjengesandla entliziyweni yakho ukubonisa ukuba uzibonisa imfesane, okanye uthethe into ethile ngathi "Ngandenza kakuhle."
- Ukubandakanya Ingqondo . Ziqhelise ukucamngca kwengqiqo njengento yokucamngca inceba. Funda ukuqonda ngethuba ukuze ukwazi ukujonga iliso lakho lobubele xa uhamba ngosuku lwakho.
- SoLuntu . Injongo jikelele yokunyamekela inceba kukuvuma ukuba amava akho asemhlabeni wonke kwaye akuyiyo into yokuzihlazisa. Ukuba nomusa ngokwakho kuya kukuvumela ukuba ubone umfanekiso omkhulu-ukuba iimpazamo zakho azibi njengokuba uzicingayo kwaye abanye abagwebi njengokuba ukholelwa.
ILizwi
Nangona ububele bobubele bubonakala buqhelekile kubantu abathile, ukuba uhlala kunye neengxaki zokuxhalaba kwezenhlalakahle ukunyamekela kwakho ngokunyamekela kunokunciphisa. Ukuba awukaze ufune uncedo ngendlela yokuxilongwa okanye unyango lwexhala elixhalabileyo lentlalo, loo nto ingaba isinyathelo sokuqala ekuboneni uphuculo.
Nangona kuyi nyaniso ukuba wonke umntu onamava okuxhalabisa entlalontwini ukungabi nenceba, iimpawu ezinzima zingenza kube nzima ukuba uhlale ephezulu kwimpilo yakho yempilo, urekhode iingcamango zemihla ngemihla, uthetha ngendlela efanelekileyo, khumbula, okanye uzibone njengokwenza iimpazamo ezifanayo zabanye abantu. Xa ubunzima bokuxhalaba kwakho kuncitshisiwe, uya kuba nokukwazi ukusebenzela ukuphuhlisa imfesane kunye nemibono enhle ngokwakho.
> Imithombo:
> I-Greater Good Science Centre eUC Berkeley. Ngaba ukuzenza uvelwano kunokukwenza ube ngcono xa uthetha uluntu?
> Hjeltnes A, Molde H, Schanche E, et al. Uvavanyo oluvulekileyo lokunciphisa uxinzelelo lwengqondo kubantu abadala abasenkingeni yokuxhalabisa abantu. Scand J Psychol . 2017; 58 (1): 80-90. i-doi: 10.1111 / sjop.12342.
> Koszycki D, uThake J, Mavounza C, Daoust JP, Taljaard M, Bradwejn J. Uphando oluPhambili lweNgcaciso yokuKhathazeka kweNtlalo ngokuxhalabisa okuNxulumene noLuntu oludibanisa inceba nokucamngca. J Altern Complement Med . 2016; 22 (5): 363-374. i-doi: 10.1089 / acm.2015.0108.
> Leaviss J, Uttley L. Inzuzo yeengqondo zengqondo-uphando oluthe ngqo: ukuphononongwa kwangaphambili kwenkqubo. Psychol Med . 2015; 45 (5): 927-945. i-doi: 10.1017 / S0033291714002141.
> Werner KH, Jazaieri H, Goldin PR, Ziv M, Heimberg RG, Jross Jross. Ukuzithemba nokukhathazeka kweentlalo. Ukuxinezeleka Kokuxinezeleka . 2012; 25 (5): 543-558. i-doi: 10.1080 / 10615806.2011.608842.