Ukuzivocavoca okuphefumulayo kuyaziwa ngokuba nesizathu!
Izenzo zokuphefumula zivame ukukhuthaza ukunyusa ukuphefumula, njengesicwangciso esizimeleyo okanye ukusetyenziswa ngokubambisana nokucamngca , i- yoga , kunye nezinye iindlela zokuncedisa uxinzelelo . Kukho isizathu esilungileyo ukuba usenokubona rhoqo ukunyusa ukuphefumula okucetyiswayo ukuxinwa kwengcinezelo kumaphephancwadi, iiblogi kunye nakwiincwadi ezinokuthengiswa kakhulu. Ziyinto enye yezo 'zindlela zexinzelelo' zoxinzelelo zoxinzelelo olusebenza ngokulula, lula, kwaye zisebenza ngokumalunga nabantu bonke.
Ukuzivocavoca ngenye yezona zinto zithandwa kakhulu kwaye zixhaphazwa ngokuqhelekileyo ngenxa yezizathu ezifanelekileyo:
- Ba sebenza ngokukhawuleza.
- Unokwenza kuzo naphi na.
- Bathi bathatha amanyathelo amancinci ukuqonda.
- Bakhululekile.
- Ungayisebenzisa phakathi kweemeko ezixinzeleleyo ukuze uhlale uzinzile.
- Bangakwazi ukuguqula ngokukhawuleza impendulo yakho yokunyamezela, ekuncedeni ukuba ugweme iimiphumo ezibi zokuxinezeleka okungapheliyo.
Izibonelelo zoPhuculo oluPheleleyo
Ukuzivocavoca kuzisa izibonelelo ezintle kuba ziyakunceda ukuphendula ingxaki yakho, leyo leyo, ukuba ingashukunyanga kwaye ingaphenduli ngexesha elifanelekileyo, inokubangela ukuba uxinzeleleke . Oku kunokwenzakalisa ngokwenene umzimba wakho. Ngoko ke, ukusetyenziswa ngokuphefumula kungathiwa kuzisa inzuzo engaphezulu kweengxaki ezibangelwa ukuxinezeleka okungapheliyo. Ukunciphisa ngenjongo yokuphefumula kuye kwaboniswa ukuba kuthathe ixesha elithile elinamandla lokuphumla nokuphakamisa ubushushu bomzimba.
Ukongezelela, ukunyusa ukuphefumula kusetyenziswe ngempumelelo kunyango kwezi zilandelayo:
- Imiba yokuxhatshazwa
- Hyperventilation
- Utshe waphela
- Intloko
- Ukukhathala okungapheliyo
- Iingxaki zokulala
- Iingxaki zoxinzelelo
- Ukuxhalabisa kunye ne-phobia
- Ukuphazamiseka kwintlungu
- Ukuxinezeleka
- Isifo sentliziyo
(Kubalulekile ukuqaphela ukuba ukunyusa ukuphefumula akufanele kuthathe indawo yokunyamekela ugqirha ekhatyweni kweemeko ezinzulu, kodwa ukuba ukuphefumula kungaba yinxalenye efanelekileyo yonyango.)
Ngexesha lokuzama ukuzama ukuphefumula
Ukuzilolonga kungasetyenziselwa ukunciphisa uxinzelelo lomzimba kunye nokunceda ukuphumula naliphi na ixesha. Nangona kunjalo, ngezinye izihlandlo zokuphefumula - ngokwazo okanye ngokubambisana nezinye izicwangciso zokunceda uxinzelelo-yinto ekhethekileyo, kwaye kukho amanye amaxesha apho ezinye izicwangciso zinempumelelo. kunceda ukwazi xa kufuneka usebenzise ukuxilwa kwexinzelelo olunzulu kwaye xa ufanele ukhethe enye into ekhethekileyo okanye eyimfuneko.
Izenzo zokuphefumula zisebenza kakuhle xa:
- Uziva ucinezelekile okanye ugxininiswe kwaye ufuna ukuhlalisa ngokukhawuleza.
- Ugxininiswe kwaye ufuna ukucinga ngokucacileyo.
- Ufuna ukukhulula uxinzelelo emzimbeni wakho.
- Uziva ucinezelekile kwaye ufuna 'ukucotha izinto.'
- Uphakathi kwenkqubela kwaye ufuna ukuziva ungakumbi.
Ngexesha lokuzama ezinye iindlela
Ngokusobala, ukuphefumula akukwazi ukuxazulula iingxaki zehlabathi, kunye nezinye iindlela zokuphucula uxinzelelo kufuneka zisetyenziswe kwiimeko ezithile. Izenzo zokuphefumula zilungele ukuphendula ingxaki yakho yokuphendula uxinzelelo kunye nokunciphisa uxinzelelo oluvakalelwa emzimbeni wakho ngoku, kodwa abanokuthintela uxinzelelo lwexesha elizayo ukuba lwenzeke. Ukusetyenziswa rhoqo, nangona kunjalo, banokukwenza ukuba ungasebenzi phantsi kweemeko ezinokujamelana nazo.
Ukuba ufumana ufumana ukuxinezeleka okufanayo ngokuphindaphindiweyo, ukunyusa ukuphefumula kunokukunceda ukuba uphendule kwizithintelo ngendlela ekhululekile, kodwa izicwangciso ezichanekileyo ezitshintsha indlela ophila ngayo ekupheliseni ezinye zezixinzelelo zingase zibe yinto efanelekileyo. Umzekelo, ukuguquka kweemeko emsebenzini wakho ukukhusela uxinzelelo lomsebenzi, okanye ukuphuhlisa izakhono zokunxibelelana ukulwa noxinzelelo lwangaphakathi kunokusebenza ngakumbi kunokusebenzisa ukuphefumula xa ufumana uxinzelelo lwemihla ngemihla.
Iintlobo zokuziPhucula ukuZilinga
Njengoko ndithethile, ukuphefumula kungenziwa ngokwabo okanye ngezinye iindlela zokuncedisa uxinzelelo.
Zingenziwa imizuzwana embalwa, okanye imizuzu emininzi. Unokwenza ukuba amava asebenze kuwe. Ezi zilandelayo zizinto zokuphefumula ukuzama:
- Ukufudumala okunzulu (kubantwana okanye abadala)
- UkuCamngca ngeKarate
- UkuCamngca kunye nokuCamngca kweBhati
Imithombo:
UKristell, J. (2008). Ukucamngca. ELehrer, uPawulos; Woolfolk, uRobert; USime, uWesley. Iimigaqo kunye nokuSebenza koLawulo lwexinzelelo, ukuSungulwa kweThathu. (iphe. 393-427). ENew York, eNew York: I-Guilford Press.
UVan Dixhoorn, uJan. Ukuphelisa umzimba wonke: Ingqwalasela yeeNkqubo malunga nokuPhepha okuphefumulayo. ELehrer, uPawulos; Woolfolk, uRobert; USime, uWesley. Iimigaqo kunye nokuSebenza koLawulo lwexinzelelo, ukuSungulwa kweThathu. (iphe. 291-332). ENew York, eNew York: I-Guilford Press.