Ukuxhalaba: Ezona mveliso ziNgcono kunye neZipho zeZipho

Umxholo

• 1. Ixhala lezinto zokudlala
• 2. Iincwadi
• 3. Iioyile ezibalulekileyo
• 4. Ukuphulaphula ngokulula
• 5. Izixhobo zemithi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukuxhalaba kukuphazamiseka kuqikelelwa kwizigidi ezingama-40 zaseMelika, ngokwe-Anxiety and Depression Association of America. Kulawo madoda, abafazi, nabantwana, uloyiko, unxunguphalo, kunye novalo kunokuba yinto ehlala ihleli.

Ngelixa maninzi amayeza amiselweyo okwangoku kwimarike yokunyanga unxunguphalo, bakude nezisombululo kuphela.

Iincwadi, i-hypnosis, izongezo, i-aromatherapy, kunye neethoyi zinikezelwa kwi-Intanethi njengonyango olunokubakho kubantu abanengxaki yoxinzelelo. Siqokelele ezinye zezona zibalaseleyo.

1. Ixhala lezinto zokudlala

Ukwazi ukuhlala ezandleni zakho kunokunceda ukuzola kwengqondo yakho. Olu luvo olungemva kokubulawa kwezinto zokudlala ezithengiswa kubantu abanengxaki yokuxhalaba. Ukudlala ngeTangle Relax Therapy yinto enye, enikezela ngoxinzelelo lwe-ergonomic kunye nokuphazamiseka okuchukumisayo kuyo nayiphi na into enokubangela ukuba ingqondo yakho ijikeleze. Olunye ukhetho: Tsala kunye neBhola ezoluliweyo. Cinga udongwe, kodwa uthambile kwaye wolule. Ezi bhola aziyi kuwa kwaye zinokulingana ngokulula epokothweni yakho, nokuba ukugcwala, e-mall, okanye uhleli edesikeni yakho.

2. Iincwadi

“When Panic Attacks” esivela kuDkt. David D. Burns yenye yeencwadi ezithandwa kakhulu ngabantu abanexhala. Ujoliso lwencwadi lunyango lwengqondo-usasaza iingcinga zakho kwaye ubeke endaweni yazo esempilweni. Kodwa oku kukude kwigalelo likaGqirha Burns kuphela kwilayibrari yoxinzelelo. Iincwadi ezinje nge "Feeling Good" kunye ne "The Feeling Good Handbook" zingafana nonyango olufumana kwiseshoni yokucebisa umntu ngamnye, ukunceda abantu ukuba babone iindlela zokucinga eziphosakeleyo kumzamo wokunciphisa uxinzelelo kunye noxinzelelo.

"Incwadi Yokukhathazeka kunye nePhobia Workbook" yenye yeklasiki kwihlabathi leencwadi zokuncedisa ukuxhalabisa. Sebenzisa ukuphumla, unyango lokuqonda, imifanekiso, indlela yokuphila, kunye neendlela zokuphefumla, umbhali uGqirha Edmund J. Bourne unceda abantu ukuba bajongane ne-phobias kunye noxinzelelo, inyathelo ngenyathelo.

3. Iioyile ezibalulekileyo

I-Aromatherapy kufuneka incede ekunciphiseni uxinzelelo kunye noxinzelelo. Ioyile yeLavender yaziwa ngeempawu zayo zokuphumla- eyinxalenye yesizathu sokuba siyibone rhoqo kwimveliso yokulala kunye neebhafu. Khangela i-oyile echaza ngokucacileyo ukuba "yioyile efunekayo," njengale 100% yeLavender eyiyo ukusuka ngoku. Kwakhona, musa ukusebenzisa ioyile ngokuthe ngqo kulusu ngaphandle kokuyifaka kwenye ioyile yenethiwekhi. Ngenye indlela, ungasebenzisa i-diffuser ukugcwalisa umoya ekhayeni lakho.

Unokuzama ukudibanisa iioyile kunokuba ibe nye. Lo mlinganiso womhlaba ulungelelanisa i-doTERRA ubandakanya ispruce, intlaka yokuqhumisa, nokunye okunokukunceda uphumle kwaye uhlale uzolile.

4. Ukuphulaphula ngokulula

Uphando lubonisa ukuba i-self-hypnosis inokuba lunyango olusebenzayo kuxinzelelo. Ukurekhoda kukhululekile kwaye kunika i-hypnosis ekhokelwa eya kuthi incede kugxilwe, ukuphumla kunye noxinzelelo. Njengoninzi lokucamngca okukhokelwayo, le inomculo, izandi ezithobayo kunye nelizwi lokukunceda ukhululeke.

Olunye ukhokelo lokucamngca kunye nokuqokelelwa kwe-hypnosis, "Ukuxhalaba kakuhle, uloyiko lwe-Goodbye" akukona nje ukuxhalabisa ngokubanzi, kodwa nakwi-phobias ethile. Zine iingoma kwingqokelela, nganye ikhokelwa nguRoberta Shapiro, ingcali yexhala kunye nehipnotherapist.

5. Izixhobo zemithi

Ngokwe-Mayo Clinic, izongezo zemifuno ethathwe ngomlomo-njengelavender kunye ne-chamomile-inokusebenza ekunyangeni uxinzelelo, nangona uphando lilinganiselwe kwaye uninzi lobungqina buyi-anecdotal. Ii-amino acid ezinje nge-tryptophan (eyonyusa amanqanaba omzimba wakho we-serotonin, isimilo esishukumisayo) ukunceda ngeempawu eziphambili zoxinzelelo, kwaye kuye kwacetyiswa ukuba uncede ngexhala, nangona kufuneka uphando oluninzi.