Ngaba Uhlala Namaxhala? Nazi iindlela ezili-11 zokuhlangabezana nazo

Umxholo

• Ukuphefumla: Kukho iindlela zokuthomalalisa ixhala lakho
• Iindlela ezi-5 ezikhawulezayo zokujamelana noxinzelelo
• Buza indlela ocinga ngayo
• Ziqhelanise nokujolisa, ukuphefumla okunzulu
• Sebenzisa iaromatherapy
• Thatha uhambo okanye wenze imizuzu ye-15 yeyoga
• Bhala phantsi iingcinga zakho
• Iindlela ezi-6 zexesha elide zokujongana noxinzelelo
• Chonga kwaye ufunde ukulawula okubangela kwakho
• Ezinye izinto ezibangela ngokubanzi:
• Ukwamkela unyango lokuziphatha kwengqondo (CBT)
• Yenza imihla ngemihla okanye ukucamngca rhoqo
• Zama izongezo okanye utshintshe indlela otya ngayo
• Gcina umzimba nengqondo yakho usempilweni
• Buza ugqirha wakho malunga namayeza
• Lixhalaba nini ixhala lam?
• Iimpawu zohlaselo loxinzelelo
• Iimpawu zesifo sokuphakuzela
• Yintoni ebangela ixhala?
• Ndijamelana Njani: Ukudakumba kweLarz kunye neNdaba yokuXhalaba

Ukuphefumla: Kukho iindlela zokuthomalalisa ixhala lakho

Ngaba uyazi ukuba imvakalelo yentliziyo yakho ibetha ngokukhawuleza ukuphendula imeko yoxinzelelo? Okanye mhlawumbi, endaweni yoko, iintende zezandla zakho ziyajuluka xa ujongene nomsebenzi omkhulu okanye umsitho.

Olo luxinzelelo - impendulo yendalo yomzimba wethu kuxinzelelo.

Ukuba awukaziboni izinto ezikwenzileyo okwangoku, nazi izinto ezimbalwa eziqhelekileyo: usuku lwakho lokuqala emsebenzini omtsha, ukudibana nosapho lweqabane lakho, okanye ukunika intetho phambi kwabantu abaninzi. Wonke umntu unezinto ezahlukeneyo ezibangela, kwaye ukubachonga lelinye lawona manyathelo abaluleke kakhulu ekujonganeni nasekulawuleni uhlaselo loxinzelelo.

Ukuchonga oonobangela bakho kunokuthatha ixesha kunye nokuzibonisa. Okwangoku, kukho izinto onokuzenza ukuzama ukunceda ukuzolisa okanye ukuthula ixhala lakho ekuthatheni indawo.

Iindlela ezi-5 ezikhawulezayo zokujamelana noxinzelelo

Ukuba unxunguphalo lwakho luba manqaphanqapha kwaye ungena kwindlela ekugxilwe kuyo okanye kwimisebenzi, kukho iindlela ezizezinye ezikhawulezayo ezinokukunceda ukulawula imeko.

Ukuba uxinzelelo lwakho lujolise kwimeko, njengokukhathazeka malunga nomsitho ozayo, ungabona ukuba iimpawu zihlala ixesha elifutshane kwaye zihlala zithomalalisa emva kokuba isiganeko esilindelweyo senzekile.

Buza indlela ocinga ngayo

Iingcamango ezingalunganga zinokugxila engqondweni yakho zize zigqwethe ubuzaza bemeko. Enye indlela kukucela umngeni kuloyiko lwakho, ubuze ukuba ziyinyani na, kwaye ubone ukuba ungaluthatha phi ulawulo kwakhona.

Ziqhelanise nokujolisa, ukuphefumla okunzulu

Zama ukuphefumla ubalo olu-4 nokuphefumlela ngaphandle ukubala okungu-4 kangangemizuzu emi-5. Ngokuhlwa uphefumle, uyakucothisa ukubetha kwentliziyo yakho okufanele kukuncede.

Inkqubo ye-4-7-8 iyaziwa ukunceda uxinzelelo.

Sebenzisa iaromatherapy

Nokuba zikwimo yeoyile, isiqhumiso, okanye ikhandlela, amavumba afana ne-lavender, i-chamomile, kunye ne-sandalwood zinokuthuthuzela kakhulu.

I-Aromatherapy icingelwa ukuba inokunceda ukwenza ii-receptors ezithile kwingqondo yakho, ezinokuthi zinciphise uxinzelelo.

Thatha uhambo okanye wenze imizuzu ye-15 yeyoga

Ngamanye amaxesha, eyona ndlela yokuyeka iingcinga ezixhalabisayo kukushiya imeko leyo. Ukuthatha ixesha lokujonga emzimbeni wakho hayi engqondweni kunokunceda ekunciphiseni uxinzelelo.

Bhala phantsi iingcinga zakho

Ukubhala phantsi into ekwenza ube nexhala kuyikhupha entlokweni yakho kwaye kunokwenza ukuba kungoyiki.

La maqhinga okuphumla aluncedo ngakumbi kwabo banamaxhala ngamaxesha athile. Banokusebenza kakuhle nomntu one-generalized disorder disorder (GAD) xa bekwindawo ebophekileyo!

Nangona kunjalo, ukuba ukrokrela ukuba une-GAD, iindlela zokukhawulezisa ukukhawulezisa akufuneki zibe lolona hlobo lonyango olusebenzisayo. Uya kufuna ukufumana izicwangciso zexesha elide ukunceda ukunciphisa ubunzima beempawu kunye nokuthintela ukuba zenzeke.

Iindlela ezi-6 zexesha elide zokujongana noxinzelelo

Ukuba uxinzelelo luyinto eqhelekileyo ebomini bakho, kubalulekile ukuba ufumane iindlela zonyango zokukunceda ugcine ukujonga. Kungangumdibaniso wezinto, ezinje ngokuthetha ngonyango kunye nokucamngca, okanye kunokuba ngumcimbi wokusika okanye ukusombulula uxinzelelo lwakho.

Ukuba awuqinisekanga ukuba ungaqala ngaphi, kuhlala kunceda ukuxoxa ngeendlela onokukhetha kuzo nengcali yezempilo yengqondo enokucebisa ngento ongakhange uyicinge ngaphambili.

Chonga kwaye ufunde ukulawula okubangela kwakho

Ungazichonga izinto ezibangela wena okanye ugqirha. Ngamanye amaxesha banokubonakala, njengecaffeine, ukusela utywala, okanye ukutshaya. Ngamanye amaxesha banokungabonakali.

Iingxaki zexesha elide, ezinje ngezezimali okanye iimeko ezinxulumene nomsebenzi, zingathatha ixesha ukufumana - ngaba ngumhla omiselweyo, umntu, okanye imeko? Oku kungathatha inkxaso eyongezelelweyo, ngonyango okanye nabahlobo.

Xa ufumanisa i-trigger yakho, kufuneka uzame ukunciphisa ukubonakaliswa kwakho ukuba unako. Ukuba awukwazi ukuwuthintela - ngokungathi kungenxa yendawo enoxinzelelo lomsebenzi ongenakukwazi ukuyitshintsha ngoku - ukusebenzisa ezinye iindlela zokuphelisa kunokunceda.

Ezinye izinto ezibangela ngokubanzi:

• uxinzelelo lomsebenzi okanye indawo yokusebenza
• ukuqhuba okanye ukuhamba
• Imfuza-uxinzelelo lunokusebenza kusapho lwakho
• Ukurhoxa kwiziyobisi okanye kumayeza athile
• iziphumo ebezingalindelekanga zamayeza athile
• umothuko
• i-phobias, efana ne-agoraphobia (uloyiko lweendawo ezixineneyo okanye ezivulekileyo) kunye ne-claustrophobia (uloyiko lweendawo ezincinci)
• ezinye izifo ezinganyangekiyo ezinjengesifo sentliziyo, isifo seswekile, okanye isifuba
• iintlungu ezingapheliyo
• ukuba nesinye isifo sengqondo esifana nokudakumba
• ikhafeyini

Ukwamkela unyango lokuziphatha kwengqondo (CBT)

I-CBT inceda abantu bafunde iindlela ezahlukeneyo zokucinga malunga nokuphendula kwiimeko ezibangela uxinzelelo. Ingcali inokukunceda uhlakulele iindlela zokutshintsha iipateni zokucinga ezingalunganga kunye nokuziphatha ngaphambi kokuba ziqhubeke.

Yenza imihla ngemihla okanye ukucamngca rhoqo

Ngelixa oku kufuna ukuziqhelanisa nokwenza ngempumelelo, ukucamngca ngengqondo, xa kusenziwa rhoqo, kunokukunceda uqeqeshe ingqondo yakho ukuba ikhuphe iingcinga ezixhalabisayo xa zivela.

Ukuba ukuhlala uzolile kwaye ugxile kunzima, zama ukuqala ngeyoga.

Zama izongezo okanye utshintshe indlela otya ngayo

Ukutshintsha ukutya kwakho okanye ukuthatha izongezo ngokuqinisekileyo sisicwangciso sexesha elide. Uphando lubonisa izongezo ezithile okanye izondlo kunokunceda ukunciphisa uxinzelelo.

Oku kubandakanya:

• yeoli yelamuni
• I-omega-3 fatty acids
• ashwagandha
• iti eluhlaza
• Ingcambu ye-valerian
• kava kava
• itshokholethi emnyama (ngokumodareyitha)

Nangona kunjalo, kunokuthatha ukuya kuthi ga kwiinyanga ezintathu ngaphambi kokuba umzimba wakho usebenze kwisondlo esenziwe ngala mayeza kunye nokutya. Ukuba uthatha amanye amayeza, qiniseka ukuba uxoxa ngamayeza ezonyango kunye nogqirha wakho.

Gcina umzimba nengqondo yakho usempilweni

Ukuzivocavoca rhoqo, ukutya ukutya okunezondlo, ukulala ngokwaneleyo, kunye nokuhlala unxibelelana nabantu abakukhathaleleyo ziindlela ezilungileyo zokuthintela iimpawu zoxinzelelo.

Buza ugqirha wakho malunga namayeza

Ukuba unxunguphalo lukhulu ngokwaneleyo ukuba ugqirha wakho okholelwa ukuba uya kuxhamla kunyango, kukho iindlela ezininzi zokuhamba, kuxhomekeke kwiimpawu zakho. Xoxa ngezinto ezikuxhalabisayo nogqirha wakho.

Lixhalaba nini ixhala lam?

Ukuchonga ukuba loluphi uhlobo lwexhala ojongana nalo kunokuba ngumceli mngeni kuba indlela umzimba womntu osabela ngayo kwingozi ebonakalayo unokwahluka ngokupheleleyo xa kuthelekiswa nomnye umntu.

Kusenokwenzeka ukuba ulivile ixhala njengexesha lengubo kuloo mvakalelo ngokubanzi yexhala, ukoyika, okanye ukungonwabi. Ngokuqhelekileyo ukuziva ukhulile ekuphenduleni umcimbi ozayo onesiphumo esingaqinisekanga.

Wonke umntu ujongana nayo ngaxa lithile okanye elinye, kuba yinxalenye yempendulo yengqondo yethu kwingozi ebonakalayo - nokuba loo ngozi ayisiyonyani.

Oko kwathethileyo, kukho amaxesha oxinzelelo anokufumana nzulu kwaye ajike abe luhlaselo loxinzelelo oluqala luzive lulawulwa kwaye ngokuthe ngcembe lwakha ngaphezulu kweeyure ezimbalwa. (Oku kwahlukile kuhlaselo lunkwantyo, oluphume luhlaza okwesibhakabhaka kwaye luyahla.)

Iimpawu zohlaselo loxinzelelo

Ezi zezinye zeempawu eziqhelekileyo zengqondo nezomzimba zoxinzelelo:

• iimvakalelo zengozi, ukuphakuzela, okanye uloyiko
• uvalo okanye ukungazinzi
• ukukhawuleza kwentliziyo
• ukubila
• ukungcangcazela okanye ukugodola
• ukudinwa okanye ubuthathaka
• iingxaki zesisu
• kunzima ukugxila
• Uxinzelelo

Kuyenzeka ukuba ube namaxhala kunye nohlaselo ngaxeshanye. Izicwangciso zokulwa ngokukhawuleza ezikhankanywe apha ngasentla zinokukunceda nangokuhlaselwa kukothuka.

Ezinye iindlela ezicwangcisiweyo zokujamelana nokuhlaselwa kukothuka kubandakanya ukugxila kwinto, ukuphinda imantra, ukuvala amehlo, kunye nokuya kwindawo yakho eyonwabileyo.

Iimpawu zesifo sokuphakuzela

• uloyiko lokufa
• Ndiva ngathi uphulukana nolawulo
• imvakalelo yokuzahlula
• ukubetha kwentliziyo
• ukuqhawukelwa ngumphefumlo
• iintlungu zesifuba okanye ukuqina
• isicaphucaphu
• Ndiziva ndinentloko elula okanye ndinesiyezi
• Ukuba ndindisholo okanye ukugungqa kwimida yakho
• uziva ushushu okanye uyabanda

Yintoni ebangela ixhala?

Ukuba uqaphela ukuba iingcebiso ezikhawulezayo khange zisebenze, ungafuna ukuqaphela ukubona ingcali ukuze ufumane uncedo. Ngokukodwa ukuba uyakholelwa ukuba une-GAD kunye nokuphazamiseka kwayo kwimisebenzi yesiqhelo kunye nokubangela iimpawu ezibonakalayo.

Ingcali yezempilo yengqondo inokunceda ekuhlengahlengiseni inkqubo yokuchonga okubangela, ukugcina izicwangciso zexesha elide ngonyango lokuziphatha, amayeza, kunye nokunye.

Umzekelo, ukuba uxinzelelo lwakho lubangelwa kukudandatheka okwenzileyo kwixesha elidlulileyo, kunokuba luncedo ekusebenzeni oko kunye nonyango olunelayisensi. Kwelinye icala, ukuba ikhemistri yobuchopho ikubeka kuxinzelelo olungapheliyo, kusenokufuneka uye kunyango ukuze ululawule.

Ukuxhalaba kunokuhlala kuyinxalenye yobomi bakho, kodwa akufuneki kugqibe imihla ngemihla. Nokuba ezona ngxaki zixhalabisayo zinokunyangwa ukuze iimpawu zingangxamanga.

Nje ukuba ufumane olona nyango lusebenzela wena, ubomi kufuneka bube mnandi kakhulu kwaye bunciphe kakhulu.

Ndijamelana Njani: Ukudakumba kweLarz kunye neNdaba yokuXhalaba