Iindlela zokuphumla zoxinzelelo

Uxinzelelo olungapheliyo lunokuba lubi emzimbeni nasengqondweni yakho. Ingakubeka emngciphekweni weengxaki zempilo ezinje ngoxinzelelo oluphezulu lwegazi, isisu esibuhlungu, intloko ebuhlungu, unxunguphalo noxinzelelo. Sebenzisa iindlela zokuphumla kunokukunceda uzive uzolile. Le mithambo ingakunceda ulawule uxinzelelo kunye nokunciphisa iziphumo zoxinzelelo emzimbeni wakho.

Xa uziva uxinzelelo, umzimba wakho uphendula ngokukhupha iihormoni ezonyusa uxinzelelo lwegazi kunye nokuphakamisa ukubetha kwentliziyo yakho. Oku kubizwa ngokuba yimpendulo yoxinzelelo.

Iindlela zokuphumla zinokunceda umzimba wakho uphumle kwaye wehlise uxinzelelo lwegazi kunye nenqanaba lentliziyo. Oku kubizwa ngokuba yimpendulo yokuphumla. Zininzi iindlela zokuzilolonga onokuthi uzame. Bona ukuba zeziphi ezisebenza kakuhle kuwe.

Enye yeendlela ezilula zokuphumla kukuziqhelanisa nokuphefumla okunzulu. Unokwenza ukuphefumla okunzulu phantse naphi na.

• Hlala uzolile okanye ulale phantsi ubeke isandla esinye kwisisu sakho. Beka esinye isandla phezu kwentliziyo yakho.
• Tsala kancinci kancinci de ube usiva ukuba isisu sakho siyenyuka.
• Bamba umphefumlo wakho okomzuzwana.
• Khupha kancinci, usiva ukuba isisu sakho siyawa.

Zininzi nezinye iindlela zokuphefumla onokuzifunda. Kwiimeko ezininzi, awudingi myalelo ungako ukuze uzenzele wedwa.

Ukucamngca kubandakanya ukugxila ingqalelo yakho ukukunceda uzive ukhululekile. Ukuziqhelanisa nokucamngca kunokukunceda usabele ngendlela ezolileyo kwiimvakalelo zakho nakwiingcinga, kubandakanya nezo zibangela uxinzelelo. Ukucamngca kwenzelwe amawaka eminyaka, kwaye kukho iindlela ezahlukeneyo ezahlukeneyo.

Uninzi lweentlobo zokucamngca zihlala zibandakanya:

• Ingqwalasela. Unokugxila kumphefumlo wakho, into, okanye iseti yamagama.
• Cwaka. Uninzi lokucamngca lwenziwa kwindawo ethe cwaka ukunciphisa iziphazamiso.
• Indawo yomzimba. Uninzi lwabantu lucinga ukuba ukucamngca kwenziwa ngelixa uhleli, kodwa kunokwenziwa kwakhona ukulala phantsi, ukuhamba, okanye ukuma.
• Isimo sengqondo esivulekileyo. Oku kuthetha ukuba uhlala uvulelekile kwiingcinga eziza engqondweni yakho ngexesha lokucamngca. Endaweni yokugweba ezi ngcinga, uziyeke zihambe ngokubuyisela ingqalelo yakho.
• Ukuphumla ukuphefumla. Ngexesha lokucamngca, uphefumla kancinci kwaye uzolile. Oku kunceda uphumle.

I-Biofeedback ikufundisa indlela yokulawula eminye yemisebenzi yomzimba wakho, enjengokubetha kwentliziyo yakho okanye izihlunu ezithile.

Kwiseshoni eqhelekileyo, ugqirha we-biofeedback unamathisela izinzwa kwiindawo ezahlukeneyo zomzimba wakho. Ezi zivamvo zilinganisa ubushushu bolusu lwakho, amaza engqondo, ukuphefumla, kunye nomsebenzi wezihlunu. Ungazibona ezi zinto zifundwayo ekubekweni esweni. Emva koko uziqhelanisa nokutshintsha iingcinga zakho, indlela oziphethe ngayo, okanye iimvakalelo ukunceda ukulawula iimpendulo zomzimba wakho. Ixesha elingaphezulu, unokufunda ukuzitshintsha ngaphandle kokusebenzisa esweni.

Le yenye indlela elula onokuyenza phantse naphi na. Ukuqala ngeenzwane neenyawo zakho, gxila ekuqiniseni izihlunu zakho okwexeshana emva koko uzikhulule. Qhubeka ngale nkqubo, usebenza ngendlela yakho enyusa umzimba, ugxile kwiqela elinye lezihlunu ngexesha.

I-Yoga sisiqhelo sakudala esasisekelwe kwifilosofi yaseIndiya. Ukuziqhelanisa neyoga kudibanisa ukuma okanye ukunyakaza ngokuphefumla kunye nokucamngca. Ukuma kwenzelwe ukonyusa amandla kunye nokuguquguquka. Iipostures zivela kwizinto ezilula ezilele phantsi ukuya kwiindawo ezinzima ezinokufuna iminyaka yokusebenza. Unokuguqula uninzi lwe-posture zeyoga ngokwamandla akho.

Zininzi iindlela ezahlukeneyo zeyoga ezisusela ekucothiseni ziye ngamandla. Ukuba ucinga ngokuqala ngeyoga, khangela utitshala onokukunceda uziqhelanise ngokukhuselekileyo. Qiniseka ukuba uxelela utitshala malunga nokwenzakala.

I-Tai chi yaqala ukwenziwa kwi-China yakudala ngokuzikhusela. Namhlanje, isetyenziselwa ukuphucula impilo. Luhlobo olunempembelelo ephantsi, kunye nohlobo lomthambo olukhuselekileyo kubantu bayo yonke iminyaka.

Zininzi iindlela zetai, kodwa zonke zibandakanya imigaqo efanayo esisiseko:

• Ukuhamba kancinci, ukukhululeka. Ukuhamba kwi-tai chi kuhamba kancinci, kodwa umzimba wakho uhlala uhamba.
• Ukunyamekela. Ubambe iimeko ezithile njengoko uhambisa umzimba wakho.
• Uxinzelelo. Uyakhuthazwa ukuba ubeke ecaleni iingcinga eziphazamisayo xa uziqhelanisa.
• Ukuphefumula okugxilwe. Ngexesha le-tai chi, ukuphefumla kwakho kufuneka kukhululeke kwaye kube nzulu.

Ukuba unomdla kwi-tai chi yokufumana uxinzelelo, unokufuna ukuqala ngeklasi. Kubantu abaninzi, yeyona ndlela ilula yokufunda iintshukumo ezifanelekileyo. Unokufumana kwakhona iividiyo kunye neevidiyo malunga ne-tai chi.

Unokufunda ngakumbi ngalo naluphi na olu buchule kwiiklasi zasekhaya, iincwadi, iividiyo, okanye kwi-intanethi.

Iindlela zokuphendula zokuphumla; Ukuzilolonga

IMichiichiello VJ. Iindlela zokuphumla. Ku: Rakel D, ed. Unyango oluHlanganisayo. Ngomhla we-4. IPhiladelphia, PA: Elsevier; I-2018: isahluko 94.

IZiko leLizwe lewebhusayithi yeMpilo eQinisekayo kunye neHlanganisayo. Izinto ezi-5 zokwazi malunga neendlela zokuphumla zoxinzelelo. nccih.nih.gov/health/tips/stress. Ukuhlaziywa ngo-Okthobha 30, 2020. Ifikeleleke ngo-Okthobha u-30, 2020.

IZiko leLizwe lewebhusayithi yeMpilo eQinisekayo kunye neHlanganisayo. Ukucamngca: kubunzulu. nccih.nih.gov/health/meditation-in-depth. Ukuhlaziywa ngo-Okthobha 30, 2020. Ifikeleleke ngo-Okthobha u-30, 2020.

IZiko leLizwe lewebhusayithi yeMpilo eQinisekayo kunye neHlanganisayo. Iindlela zokuphumla kwimpilo. nccih.nih.gov/health/stress/relaxation.htm. Ukuhlaziywa ngo-Okthobha 30, 2020. Ifikeleleke ngo-Okthobha u-30, 2020.

IZiko leLizwe lewebhusayithi yeMpilo eQinisekayo kunye neHlanganisayo. I-Tai Chi kunye neQi Gong: kubunzulu. nccih.nih.gov/health/tai-chi-and-qi-gong-in-depth. Ukuhlaziywa ngo-Okthobha 30, 2020. Ifikeleleke ngo-Okthobha u-30, 2020.

IZiko leLizwe lewebhusayithi yeMpilo eQinisekayo kunye neHlanganisayo. IYoga: kubunzulu. nccih.nih.gov/health/yoga/introduction.htm. Ukuhlaziywa ngo-Okthobha 30, 2020. Ifikeleleke ngo-Okthobha u-30, 2020.

• Uxinzelelo