Izinyathelo Zokunceda Emva Kwamatshabalazo Obuhlungu
Ukuba uhlaselwa ngentshutshiso, uyazi ukuba unokuba nolwazi olusabekayo emva kweemiphumo ezinokuba nzima kakhulu ukulawula. Nangona kunjalo, ngokulandela amanyathelo anikezelwe apha, unokukwazi ukufumana uncedo kunye nokubuyela emva kwendlela emva kokuphazamiseka.
Yeyiphi Intlekele Yobunzima Efana Njalo
Khawucinge ukuba uqhuba umqhubi ukuya emsebenzini xa unokutshatyalaliswa ngentswelo kunye nokwesaba. Intliziyo yakho ivakalelwa kukuba iyaphumelela esifubeni sakho, ibangela intlungu emzimbeni wakho ophezulu, kwaye unzima ukuphefumla. Uya kuba noloyiko xa uqala ukugubha nokukhupha. Imilenze yakho nezandla zivakalelwa ngathi zikhona izikhonkwane kunye neenaliti kuzo kwaye uqala ukuba neengcamango eziza kuwe.
Ucinga ukuba oku akunakwenzeka kuwe. Uphantse ufumane ingqiqo yokuba uzibukela umgama, uvakalelwa ukugqiba ukukhutshwa kwakho kunye neenxa zonke. Utsala ngaphaya komgwaqo, ukwesaba ukuba uya kulahleka imoto yakho okanye mhlawumbi uphume ngaphandle kwesondo.
Kanye ngokukhawuleza njengoko iimpawu zakho zifakwe kuyo, uyaphawula ukuba ezi zintluko ziyancipha kancane kancane. Kodwa nangona ufumanisa ukuhlaselwa kwesoyiko , uziva uzixhalabile kwaye udibene. Kuthatha ixesha elifutshane ukuba uphinde uphinde ubuyele endleleni. Yonke imihla yakho imakwe ngentswelo yokukhathazeka kunye nokukhathazeka.
Ezi hlaselo zingaba nempembelelo emzimbeni, emzimbeni, kunye nengqiqo enokuchaphazela emva kokuba uhlaselo luye lancipha. Emva kokuhlaselwa kwesoyiki, unokufumana kunzima ukuzityha kunye.
Nazi ezinye iindlela zokufumana ukhululo emva kokuhlaselwa kwesoyiki .
Yeka uze uphefumule
Ngethuba lokuhlaselwa kwesoyiki, unokuba nobunzima bokuphefumula kunye nesifuba. Oku kufutshane kokuphefumula kunokubangela ukuba uzive ngathi awufumani ngomoya owaneleyo okanye ufumane ukuxhalabisa okanye ukuva. Ukuphefumula ngokukhawuleza kubangela ukuba intlungu yesifuba ixhaphake. Intlungu yesifuba kunye nobunzima bokuphefumula kunokusabisa kakhulu, kukushiye uzive uxhalabile kulo lonke usuku lwakho.
Ukumelana nokuphefumula okuphelelwe yintlanzi, zama ukuphefumla. Emva kokuba uqaphela ukuba iimpawu zakho zinciphisa, qalisa ukuphefumula ngokukhawuleza nangenjongo. Thatha inzulu, ilula, uphefumle ngeempumlo zakho. Emva kokuba uthathe umoya okhulu njengoko unako, gcina umoya wakho umzuzwana okanye ezimbini. Emva koko uphumelele emlonyeni wakho de ube uzive ngathi akukho moya oshiye emiphakeni yakho.
Zama ukuphinda le phaneli yokukhupha ngokukhawuleza ngeempumlo zakho, ngokubambezela ngokuphefumula kwakho, kunye nokucima ngokukhawuleza emlonyeni wakho. Ngokusebenzisa ukuphefumula okunzulu kwimini yakho yonke, unokukwazi ukulawula ukuxhalaba kwakho rhoqo, kukukhokelela ukuba uzive ukhululekile.
Sebenzisa I-Self-Talk Talk
Ukuhlaselwa kweentlanzi kunokushiya ukhathazekile, ukhathazekile, kwaye ukwesaba. Xa uhlaselo lwenzeka, unokuba neengcinga ezisoyikayo malunga nokulahlekelwa ngumlawuli okanye mhlawumbi ufe ngenxa yokuhlaselwa. Emva kokuba uhlaselo luqala ukusabalalisa, unokuziva uhlazekile okanye uhlaselwe ngamava akho ngexhala. Usenokuqala ukuxininisa malunga nokuhlasela okulandelayo kuya kwenzeka.
Ukuze unqobe iingcamango ezingathandekiyo zokuhlaselwa kwesoyiki, zama ukusebenzisa ukuzithethelela ngokuqinisekileyo kunye nokuqinisekiswa kokuphucula imizwa yakho kwaye ufumane umqondo wokulawula. Xa ukuhlaselwa kwesoyiko kuphelile, khumbuze ukuba kuya kuba kungekudala kwaye akunakukulimaza. Cinga ukuba uxhaphaze iingcinga kunye nokuqinisekiswa, njengokuziphinda uzenzele uxolo, "Ndilawula ukukhathazeka kwam," "Oku kuya kudlula," "Ndingumntu onelungelo elinempawu ezininzi ezintle," okanye "Ndinamandla kunam ukuhlaselwa ngumsindo. "Ukuba kuvela iingcamango zokuzithethelela, zama konke okusemandleni akho ukuzithethelela, ukuphikisana nokuzimela, kwaye uqhubeke nomhla wakho.
Thetha nomthandwa
Ukuba kunokwenzeka, kunokuba luncedo ukuqhagamshelana nomthandayo ukuthetha izinto. Akunakufuneka uxelele umhlobo okanye ilungu lentsapho ukuba usuke uhlaselwa yintlanzi. Kunoko, unokubiza umnqweno wakho ukuya kwi-chitchat nje. Unokufumanisa ukuba ukuthetha nje nomntu othembayo kuya kwenza uzive ungcono njengoko iimpawu zakho zokuhlaselwa kwe-panic zihla.
Ukuba akukho mntu ufumanekayo okanye akunakwenzeka ukuba udibanise nomntu emva kokuhlaselwa kwe-panic, zama ukucinga ukuba umhlobo othembekileyo okanye ilungu lentsapho lithetha kuni. Cinga ngendlela umhlobo oncedisayo onokukuxelela ngayo ukuba uya kuphazamiseka okanye uyaziqhayisa ngaye ngokusingatha ukuhlaselwa kwesoyiko.
Qwalasela Ngenye into
Emva kokuhlaselwa kwesifo, iingcamango zakho kunye namandla angagxininisa ngokugqithiseleyo ukukhathazeka kwakho kunye nezinye iimpawu. Esikhundleni sokunyamekela uxhalaba lwakho kunye nokukhathazeka ngakumbi, zama ukugxila kwizinto ezenza ube nolonwabo okanye uxolo. Ngokomzekelo, unokufumana kukunceda ukuzisa ulwazi lwakho oluthile olulonwabo olwenzayo kwixesha elizayo okanye kwixesha elivuyoleyo kwixesha lakho elidlulileyo. Ukuba kunokwenzeka, zama ukuhamba ngomoya omtsha okanye uhlanganyele kumsebenzi onokuzonwabisa ukukunceda ukucima ingqondo yakho.