Ukunyuswa kweSistim
Ukuxhatshazwa kweenkqubo ngokuqhelekileyo kuqala ngokuzicamngca ekuqhubekeni kweemeko eziyoyikisayo. Ngaphambi kokuba uqalise ukusetyenziswa kwemisebenzi yokungasebenzi , kufuneka ube noqeqesho lokuphumula oluphuculweyo kwaye uhlakulele ulawulo oluphezulu (ukwesaba ubuninzi besaba kakhulu) uluhlu lweemeko zakho eziyikikayo. Xa usukwazi ukulawula ngempumelelo ukuxhalaba kwakho ngale ndlela, unokuphinda ulandele amanyathelo kwiimeko ezibhekiselele kuzo.
Inkqubo ithatha kwi-imagination yakho ebomini yangempela (in vivo).
Inkqubo yokuHlanywa kweNkqubo yokuLahla
Ukusebenzisa ukuchithwa kweenkqubo ngendlela efanelekileyo ukuze unqobe ukwesaba ukuthenga ezitolo ezinkulu kunokuhamba into enje:
Yakha i-Hierarchy Yokuxhalabisa
Yenza ulawulo lokuxhalabisa kwamanyathelo athathwe ekuthengeni kwisitolo esikhulu. Umzekelo, unokuba noxinzelelo oluncinci ukuhamba kwivenkile. Njengoko uqhubeka uvela kwiingcango zokuphuma, uxhala lwakho luya kuqinisa. Ukuma kumgca wokukhangela kunokumela ukuphendula kwakho okwesaba okukhulu. Hlela uluhlu lwakho ukusuka kumncinci ukuya kwiimeko ezinzima.
Qalisa Ngoyiko Oluhle
Emva koko, zicinge umi emnyango ngaphandle kwevenkile. Ukuvala amehlo kunokukunceda ukuba ufane nomfanekiso. Njengoko uzicingela kule meko, unokuba uzive uxhalabile. Sebenzisa ukuphefumla ngokukhawuleza ukuze uphinde uphumule. Yenza lo msebenzi ngamaxesha amaninzi ngemini de ube uzicingele esangweni lokugcina ngaphandle kokungahambi kakuhle.
Thatha Isinyathelo Esilandelayo
Ngoku, zibonele ungena esitolo. Unokumelana nokukhathazeka kwakho kunye neendlela zokuphucula ozifundileyo. Xa unako ukucinga ukuba ungena kwisitolo ngaphandle kokuxhalaba okukhulu, uye kwisinyathelo esilandelayo.
Qhubela uhambo oluya kwi-Fear Ladder
Uhamba ngaphantsi kwesitoreji sevenkile, uqhubela phambili emnyango wokuphuma.
Uyaqhubeka ucinga lo mdlalo, usebenzisa uqeqesho lwakho lokuphumula ukulwa nokuxhalaba kwakho. Qhubela le nyathelo kangangeexesha ngelixesha nje ngokuba kuthatha ukuba ulawulwe ngokufanelekileyo uxhalaba lwakho.
Jongana Noyiko Olukhulu Kunabo Bonke
Ngoku ulungele imeko yakho eyoyikisayo - emele kumgca wokukhangela. Kanye njengakwamanye amanyathelo, cinga ngeso simo kwaye uphikisane neemvakalelo zakho zokuxhalabisa ngeendlela zokuphumla. Emva kokuba uziva ukhululekile kuzo zonke ezi nyathelo, ulungele ukuzama ukusebenzisa "in vivo," okanye ngokwenene, kuqala ngokuma ngaphandle kwendawo yokungena.
Isiphumo sentshukumo yokuchithwa kwemiqathango kukuba uhamba ngokuthe ngcembe (ngokuchanekileyo) ube yintshiseko kwizinto ezahlukeneyo ezibangelwa ukuxhalabisa ezithengayo kwivenkile enkulu.
Fumana Uncedo loBugcisa lokuSebenza ngokuSaba
Ukuba unzima ukufika kwindawo yokuphumla okanye ukuchonga ulawulo lwakho lokuxhalabisa, kufuneka udibane nochwepheshe oya kukwazi ukukunika isikhokelo. Ingcali yezempilo yengqondo inokukunceda ekuphuhliseni impendulo yakho yokuphumula . Uya kuba nako ukukukhokela ngamanyathelo asele enkqenkqenkqweni, ekuncedeni ukuba usebenze ukwesaba kwakho kwaye ufikelele kwiimeko ezikhululekile.
Ngaphandle kokuncedisa ngamanyathelo okuchithwa kweenkqubo, umniki wakho uya kuba khona ukukunceda ufumane uxinzelelo oludlulileyo, unqobe imiba yemimoya, kwaye ubuyele kwinqanaba lakho langaphambili lokusebenza.
Imithombo:
Bourne, EJ (2011). Incwadi yokuSebenza kunye nePhobia. 5. I-Oakland, CA: I-Harbinger entsha.
Forsyth, JP & Eifert, GH (2016). Injongo yokuCamngca nokuKwamkelwa kweNcwadi yokuXhalabisa: Isikhokelo sokuKhululeka kwiinkxalabo, i-Phobias, kunye nokuxhalabisa ukuSebenzisa ukuVunywa kunye noNyango lokuzibophezela, i-2nd ed, i-Oakland, CA: iNew Harbinger.