Sonke siziva sibuhlungu ngamanye amaxesha, kodwa oko akuthethi ukuba sithetha ngokwenene. Enyanisweni, ukudabuka yimizwa evamile eyenza ubomi bunomdla ngakumbi, kwaye inxalenye yobomi. Ubugcisa obuninzi kunye neengqungquthela ziphefumlelwe ngokudakumba kunye nokuxhalaba, umzekelo, kunye nokudakumba phantse kuhamba kunye nokulahlekelwa ngumntu othandekayo.
Ukudabuka kusinceda sibone uvuyo.
Xa i-mood yethu iguquka ekugqibeleni ekudabukeleni kwinjabulo, umqondo wokuchasana unokongeza kwintlalo yesimo sengqondo. Nangona kunjalo, ukutshintsha kwindlela eyahlukileyo kuya kwenzeka - ukudakumba kunokuguquka. Ukukwazi ukuchazela umahluko phakathi kokudakumba okuqhelekileyo kunye nokudakumba kunokukukhuthaza ukuba uthathe isenzo kwaye ufune izixhobo zokuphucula isimo.
Indlela Yokuxelela Xa Usizi Luguquka Ukuxinezeleka
Qaphela imiqondiso yokudabuka ekuphendukeni kwaye ufumane uncedo xa ubona ezi zimpawu zichaphazela ubomi bakho iiveki ezimbini okanye ngaphezulu. Iimpawu ziquka:
- Ukunyamezela, ukukhathazeka, okanye "ukungenanto"
- Imiva yokungathembeki kunye / okanye ukungathandabuzeki
- Ukuziva unetyala, ukungabi nantoni , kunye / okanye uncedo
- Ukulahlekelwa ngumdla okanye ukuzonwabisa kwizinto ezithandwayo kunye nemisebenzi eyayisakuba nayo, kubandakanywa ngesondo
- Amandla amaninzi, ukukhathala, kunye / okanye "ukuphuculwa"
- Ubunzima ukugxila, ukukhumbula, kunye / okanye ukwenza izigqibo
- Ukuqhawula, ukusa kusasa, kunye / okanye ukulala
- Ukulahlekelwa ngumdla kunye / okanye ukulahleka kwesisindo, okanye ukutya ngokutya kunye / okanye ukufumana ubunzima
- Iingcamango zokufa okanye ukuzibulala kunye / okanye ukuzama ukuzibulala
- Ukungenasiphelo kunye / okanye ukucaphuka
- Izimpawu ezingapheliyo zomzimba ezingaphenduliyo unyango, ezinjengentloko, ukuphazamiseka kokugaya, kunye nentlungu engapheliyo
Ukuba ufumana ezi zinto, unokuziva unyanzelekile ukuba "nje unzima" kwaye ulinde de kudlule. Nangona kunjalo, ngaphambili uqonda le miqondiso, kungekudala unokufuna uncedo kwaye utshintshe imeko yakho.
Indlela Yokujongana Nokudabuka Okuqhelekileyo
Nazi ezinye iindlela zokuhlangabezana nokudabuka okuqhelekileyo ngendlela ephilileyo kwaye uvumele le mvakalelo kucebise ubomi bakho:
- Vumela ukuba ube buhlungu. Ukugatya iimvakalelo ezinjalo kunokubanyanzelisa phantsi komhlaba, apho bangenza umonakalo omkhulu ngexesha. Bhala xa uvakalelwa. Isaziso ukuba uziva ukhululekile emva kokuba iinyembezi zime.
- Ukuba uziva uhlungu, cwangcisa usuku lokugaya. Cwangcisa imini okanye kusihlwa ukuba ube yedwa, mamela umculo oncibilikisayo, kwaye ugcine iingcamango zakho neemvakalelo zakho. Ixesha lokucwangcisa ukungonwabi liyakwazi ukuzive lilungile kwaye linokukunceda ekugqibeleni uye kwiimeko ezivuya ngakumbi.
- Cinga kunye / okanye ubhale malunga nomxholo weemvakalelo ezibuhlungu. Ngaba udabukile ngenxa yokulahleka okanye ukungonwabi? Ngokuqhelekileyo akulula nje ukufumanisa isizathu sokudabuka, kodwa ukuqonda ukuba kutheni udidekile kwaye uhlolisise loo mvakalelo kunokukunceda uzive ungcono.
- Thatha uhambo . Ngamanye amaxesha umoya omtsha kunye nexesha elincinci elincinci lingatshintsha indlela ojonga ngayo.
- Shayela umhlobo osondeleyo okanye ilungu losapho. Ngamanye amaxesha ukuva iimvakalelo zakho kunokukunceda usebenze.
- Yiba nomusa kuwe. Oku kungabandakanya ukutshiza okutshisayo, ukugqithisela nge-nap, okanye ukuqhaqhazela enye inqabile enokolweni.
- Vumela uhleke. Umlilo uphuculo oluyintandokazi kunye nokuzibheka ngexesha elithile, okanye ukufumana ividiyo ehlekisayo ye-YouTube.
- Cinga ukuqala iphepha lokubonga. Ukugxininisa kwizinto ezintle, nokuba ucinga nje ngento enye ukuyixabisa ngemini, kukunceda ukuba usuke kwiimvakalelo ezimbi, ezibuhlungu.
- Khumbula ukuba usizi lunokubangelwa utshintsho ongazange ulindele, okanye luyakubonisa ukuba kufuneka utshintsho ebomini bakho. Utshintsho luvame ukukhathazeka, kodwa kubalulekile ukukhula. Ukuba udabukile kuba ufuna ukutshintsha into ethile, cinga ngamanyathelo onokutshintsha ukuze wenze ubomi bakho buvuyiswe.
ILizwi
Yazi ukuba awuyedwa xa ufumana ezinye (okanye ezininzi) zeempawu ezingentla. Ukuba uye wabhekana nabo ixesha elingaphezu kweeveki ezimbalwa, qwa lasele ugqirha wakho ukuze ubone isizathu kunye nento onokuyenza ngayo. Ngamanye amaxesha ukuxinezeleka akubangelwa yinto eyenzeka malunga nawe. Kungaba yimeko yezokwelapha, njenge-hypothyroidism, umzekelo, oko kunokubangela iimpawu zokudandatheka.
Xa ugqirha wakho ebalawula nayiphi na into ebangela unyango, uya kukwazi ukubonelela ezinye iinketho zokudakumba kwakho okanye ukuthumela kumfundisi we- psychi okanye umgqirha onokukunceda. Uxinzelelo luvame ukuphathwa ngamachiza abizwa ngokuba yi-antidepressants okanye ngokusebenzisa unyango lwentetho. Ngokuqhelekileyo, izicwangciso zonyango ezintle ziquka zombini.
Ezinye izikhetho ezithandwayo zonyango zokudakumba ziquka:
- I-serotonin reuptake inhibitors (SSRIs) ekhethiweyo njenge-Paxil (paroxetine), i-Prozac (i-fluoxetine) kunye ne-Zoloft (i-sertraline)
- I-Serotonin kunye ne-norepinephrine reuptake inhibitors (i-SNRIs) njengeCymbalta (duloxetine), i-Effexor (venlafaxine) kunye ne-Pristiq (desvenlafaxine).
Ugqirha wakho uya kuxoxa nawe okulungileyo.
Ulwaphulo olunengqondo luhlobo oluthandwayo lwe-psychotherapy lokudandatheka. Ifundisa abantu ukuba bathathe iipatheni zabo zokucinga baze bathathe indawo yazo. Oku kunceda kuba iingcamango zethu kunye nento esizithethayo kuthi ngokwenene sinquma isimo sethu sengqondo nokukhuthaza. Ukuba sisoloko sithetha izinto ezimbi sizidala imeko engqondweni ekuchaphazelekayo. Ukucinga okulungileyo, ngakolunye uhlangothi, kubangele ukuvakalelwa. Kwaye ngoxa ukulawula zonke iinkalo zokudakumba akunakwenzeka, oku kuyinkalo enye esinamandla phezu kwayo.