Imiva yokufutheka, intukuthelo, nokukhungatheka ngeCarcer
Nangona sitsheliwe ukuba sibe neempembelelo ngexesha lotyando lwemhlaza , ininzi yethu sinokujamelana neemvakalelo eziphazamisayo ngezikhathi ezithile. Imvakalelo enjengomsindo, ukukhungatheka, ukuhlazeka, kunye nentukuthelo inokuphehla ngaphantsi komhlaba njengoko sizama ukubonakala "sibindi" kwaye sibindi. Kutheni kubalulekile ukuvula le mvakalelo, kwaye zeziphi ezinye iindlela zokukhulula le mvakalelo ukuze ukhululeke ukuzonwabisa ngezinto ezintle?
Emva koko, izifundo ziyahluleka ukusitshela ukuba isimo sengqondo esihle senza indima ekuphiliseni umdlavuza , kodwa ingqumbo nentukuthelo kunokutya kwimiphefumlo yethu.
Kubalulekile Ukuvakalisa Imvakalelo Yakho Engathandekiyo Ngomdlavuza
Sonke sivile ukuba asifanele senze imizwa yethu, kodwa oko kuthetha ukuthini? Ukuba asiyivuyo okanye sinobuhlungu, iimvakalelo azihambi nje ngenxa yokuba sifuna. Abanye abantu bafanelekile ukuvakalisa le mvakalelo njengoko kwenzeka, kodwa kuninzi lwethu, akunjalo. Bahlala befihliwe ngaphakathi apho banokuguquka nentukuthelo.
Esinye isizathu esibangela ukubaluleka kokuvakalisa le mvakalelo yinto abayenzayo kuthi ngokwenyama. Imvakalelo engebiyo enjengomsindo ibangela ukuba umzimba wethu ungene into eyaziwa ngokuba yi-"ukulwa okanye indiza" yokusabela. Izidumbu zethu ze-adrenal zikhulula ama-hormone oxinzelelo njenge-epinephrine (i-adrenaline) eyabangela ukwanda kwenani lentliziyo, uxinzelelo lwegazi kunye negazi.
Ngethuba lexeshana, oku akusoloko kunengxaki enkulu, ngaphandle kokuvakalelwa ngumbindi kunye nokuxhalabisa. Kodwa ngaphezu kwexesha elide, ukwanda kwee-hormone ezixinzelelekileyo kunokubangela ukukhathazeka okungapheliyo, ukuphazamisa ubuthongo bakho, kwaye ukwandise umngcipheko wakho wokusuleleka.
Esinye isizathu sokuvakalisa le mvakalelo sinokucaca ukuba uzame ukufaka iimvakalelo kwixesha elidlulileyo.
Nangona bahlala belele ixesha elide, le mivakalelo ihlala iphuma nangona iinjongo ezilungileyo zokugcina isitshixo kubo, kwaye kaninzi ngexesha okanye kwindawo engafanelekanga. Ngokuqhelekileyo, basuswe ngumcimbi ongahambelaniyo-kwaye oku kunokudideka kokubili kunye nabanye njengoko uzibuza ukuba kutheni into ebonakala iyincinci ingabangela ukugqabhuka okunjalo.
Yintoni Esibuyisela Ukubuyisana Neengxaki Ezimbi Njengezigulane Zomhlaza?
Kukho izinto ezininzi ezisisindisayo ekuboniseni abanye imizwa engathandekiyo, enoba sinomdlavuza okanye hayi. Zininzi zezi zizathu eziye zafakwa kuthi ukususela ebuntwaneni.
- Ufuna ukubonakala "uqine"
- Ufuna ukubonakalisa isibindi
- Awufuni ukubonakala "kakubi"
- Awufuni ukubonakala ungabongi
Ukukhetha umntu oya kwiVoli
Ngekubeni kubalulekile ukubonisa iimvakalelo zakho ezimbi, kubalulekile ukukhetha abantu abalungileyo ukuba benze njalo. Uhlobo luni lomhlobo onokukunceda ukuba ufunde le mivakalelo?
Uhlobo Olufanelekileyo Lomntu - Ngubani na owaziyo ebomini bakho ongeyomgwebo, kwaye unokuphulaphula ngokuthula ngaphandle kokuphazamisa njengoko ugqibezela iingcamango zakho? Zama ukucinga ngomntu ongenakuvakalelwa ukuba ufuna ukulungisa izinto, kodwa kunoko kunokumamela nje.
Uhlobo olungalunganga lomntu - Ngeyona ndlela, abanye abantu abahlali bengakhululekile ukuphulaphula ukubonisa umsindo okanye ukukhungatheka.
Okona kunzima, abanye abantu banokuthi baxhomekeke kumazwi owabelana ngawo ngeli xesha elikhuselekeni, kuphela ukukhahlela kuwe ngexesha elilimazayo.
Ukuqamba igama nokuqonda Iimvakalelo zakho ezimbi Xa Unomdlavuza
Isinyathelo sokuqala esihle xa uxelela abanye imizwa yakho. Amanye amagama asetyenziselwa ukuchaza iimvakalelo ezimbi zibandakanya:
- Intukuthelo
- Ukukhungatheka
- Intukuthelo
- Siyazisola
- Usizi
- Ukuzithiba
Emva kokuqamba amagama, zama ukucinga malunga nantoni na eyenza imvakalelo. Yintoni enomsindo kakhulu? Ubani ovuthayo?
Indlela yokuLawula umoya - Khetha indlela, ixesha, kunye nendawo yokwabelana ngemvakalelo yakho
Xa ufumene umntu othetha naye, cinga ngexesha kunye nendawo.
Ukukwabelana ngale mivakalelo kunokukhokelela kwiinyembezi nokudinwa - ngamanye amazwi, awufuni ukuphazanyiswa ngumntwana ocela i-snack.
Ngaphambi kokuba uqalise, uthathe ukuphefumula, ufune ukuziva uzinzile ngendlela enokwenzeka ukuze ukhumbule yonke into ofuna ukuyihlamba kuyo.
Emva kokuvota, Yintoni elandelayo? - Ungaphutheli le Nyathelo!
Abaninzi bethu baqhelana nomthandazo onesidima. Kukho ezinye izinto ebomini esinokutshintsha, kunye nezinye izinto esizifunayo ukuba simkele. Njengoko ucinga ngezizathu zeemvakalelo zakho eziphazamisayo ngaphezulu, cinga ngoluhlu. Umzekelo:
Izinto ongeke Uziguqule
- Ukuxilongwa kwakho
- Imvakalelo yabanye abantu
Izinto onokutshintsha
- · Impendulo yakho kubantu abangathembekiyo - Khangela eli nqaku malunga nokusingatha amazwi angenakukhusela xa unomdlavuza .
- · Ukuqinisekiswa kwakho kunye nelungelo lakho lokuthi "cha."
- Ngaba uyayikhumbula ilizwi elidala lokuba naluphi na uhlazo kukho inyaniso? Nangona iigqabazo ozivelayo zibuhlungu, akuthethi ukuba kukho konke okungalunganga. Nangona omnye umntu ojongene nomsindo wakho, yiyiphi inxaxheba onokuyidlala?
Ukwenza Umbulelo - Ukuvuthisa nokuPhilisa
Emva kokuba usuqedile ukuvula zonke iimvakalelo zakho eziphazamisayo ngokupheleleyo, kubalulekile ukwenza isinyathelo esicacileyo - uphawu lokuba awuhlali kuzo ezo ngcamango, kodwa endaweni yoko wabanika ilizwi kwaye ngoku uyaqhubeka.
Enye indlela yokwenza oku kukubhala ngokucophelela iimvakalelo zakho kwisiqwenga samaphepha, uze usikhuphe kwaye usilahle.
Amanyathelo alandelayo
Umhlobo wakho
- Ungakulibali ukubulela umntu ovumela ukuba uhambe, kwaye uyaqonda ukuba banokufuna ixesha elithile emva kokuthetha nawe ukuba wedwa
- Kwakhona, nikela ukubuyisela ukuthanda
- Yibani uhlobo lomntu abanye abangaya kuwo xa befuna ukuvakalisa iimvakalelo eziphazamisayo kunye nomoya
Wena ngokwakho
Ungenza njani wena? Unokufuna ukuqala nge-massage, kwaye unyango lwe-massage lufunyenwe ukuba luncedo kwezinye izigulane zomhlaza.
Le yithuba elihle lokuqala iindlela eziphilileyo zokujongana neemvakalelo ezibi kunye noxinzelelo esisonke esibhekana nazo. Mhlawumbi unqwenela ukufunda ukwenza ukucamngca, okanye mhlawumbi i-yoga.
Okubaluleke kakhulu, zilungile kuwe. Singaba nomsindo kwabanye abantu xa bengenasicatshulwa okanye banobuqhetseba, kodwa kaninzi, sinzima kunathi. Hlola ezi ngcebiso malunga nokunyamekela impilo kunye nokuphathwa kwengcinezelo.
Imithombo:
National Cancer Institute. Ukunyamezela kwengqondo kunye neCanscer. Ukuhlaziywa nge- 12/10/12. https://www.cancer.gov/about-cancer/coping/feelings/stress-fact-sheet.