Isikhokelo se-BS sokususa uxinzelelo

Umxholo

• Ezi zicwangciso ze-DIY ziya kukunceda uphinde ufumane ukuzola
• Yenza oku ukuze uzive ungcono ngoku
• Kwimpawu zokuqala zomlo wakho okanye impendulo yendiza, zama ukudibanisa nezi ndlela:
• I-PMR yomzuzu omnye
• Kutheni ezi ndlela zikhawulezayo zisebenza?
• Ngexesha loxinzelelo, inkqubo yakho 'yokulwa okanye yokubhabha' iyathanda ukuba liziko lokuqwalaselwa
• Thatha ikhefu kukuxokozela
• Zilolonge
• Unyango lokuziphatha kwengqondo (CBT)
• Gcina uxinzelelo ngokuqeqesha umzimba wakho ukuba ukwazi ukujongana nalo
• Nika ezi ndlela zokuthomalalisa:
• Zama ezi RRs
• Uza kuthetha nini nepro

Ezi zicwangciso ze-DIY ziya kukunceda uphinde ufumane ukuzola

Uyayazi indlela oziva ngayo. Iindlebe zakho zishushu. Intliziyo yakho ibetha ngokuchasene nengqondo yakho. Onke amathe aphuma emlonyeni wakho. Awunakho ukugxila. Awunakho ukuginya.

Lowo ngumzimba wakho kuxinzelelo.

Ukuxhalaba okukhulu njengetyala okanye imeko yongxamiseko yosapho inokulunyusa uxinzelelo. Kodwa ke nazo izinto ezincinci ezinje ngeprojekti yomsebenzi snender, i-fender bender, okanye isicatshulwa esivela kwigumbi lakho. Kwaye ngamanye amaxesha konke izinto zenzeka ngaxeshanye, zikwenza uzive ngathi uyahlaselwa kwaye zikuthumele kwi-tizzy.

Ngelishwa, asinako ukuzikhusela.

"Uxinzelelo yimpendulo efanelekileyo," ucacisa uLauren Rigney, umcebisi nomqeqeshi kwezempilo yengqondo eManhattan. “Isilumkisa ngezinto ekusenokufuneka sinikele ingqalelo kuzo. Inokusisindisa ngamaxesha engozi. ”

Kodwa ngoxinzelelo lwe-DIY, sinokufunda ukulawula indlela esisabela ngayo emzimbeni nasengqondweni kwaye sinciphise ifuthe loxinzelelo kunye noxinzelelo kubomi bethu.

Yenza oku ukuze uzive ungcono ngoku

Unokwenza iimeko zoxinzelelo zingabi ngumceli mngeni ngokukholisa inkqubo yakho "yokubhabha okanye yokulwa" ukuba ibugger iphinde isebenze kwakhona kwinkqubo yakho "yokuphumla neyokwetyisa".

Nokuba umcimbi oxinzelelekileyo usaqhubeka, ngokungathi uphakathi kwempikiswano neqabane lakho, unokufumana ukugxila kunye nokuzola.

URigney uthi: "Singalulawula uloyiko ngaphambi kokuba luhlale ngokupheleleyo." "Ngelixa kukho izinto eziqhelekileyo ekufuneka ziqwalaselwe, njengokuphefumla kancinci kunye nokubetha ngokukhawuleza, inokwahluka phakathi kwabantu."

Kwimpawu zokuqala zomlo wakho okanye impendulo yendiza, zama ukudibanisa nezi ndlela:

Ukuhlaziya ukuphumla kwemisipha (PMR) kubandakanya ukubopha amaqela emisipha ngexesha elinye ngendlela ethile njengoko uphefumla ngaphakathi kwaye emva koko ukhulula njengoko uphuma. Ukubamba amanqindi ngumzekelo omnye.

Uphononongo lwakutsha nje lubonise amandla e-PMR okwehlisa izinga lentliziyo kunye noxinzelelo lwegazi. Unokufunda umzimba opheleleyo we-PMR ngokulandela isikhokelo esibhaliweyo, kodwa nokuba yimizuzu nje embalwa yokugxila kwindawo enye yomzimba inokwenza umahluko.

I-PMR yomzuzu omnye

• Tsala umphefumlo kwaye ushwabane ebunzi. Bamba imizuzwana emi-5. Exhale kwaye ukhulule.
• Tsala umoya, vala amehlo ngokuqinileyo, kwaye uzonwaya izidlele. Bamba imizuzwana emi-5. Exhale kwaye ukhulule.
• Bhala, bamba umhlathi wakho, wolule umlomo ube yintsini. Bamba imizuzwana emi-5. Exhale kwaye ukhulule.
• Inhale kwaye ucofe imilebe yakho kunye. Bamba imizuzwana emi-5. Exhale kwaye ukhulule.
• Tsala umoya kwaye ukhukulise umoya ezidleleni zakho. Bamba imizuzwana emi-5. Exhale kwaye ukhulule.
• Phinda amaxesha ambalwa, ukuba kukho imfuneko.

Kutheni ezi ndlela zikhawulezayo zisebenza?

Ukuqonda indlela ukuphefumla kwe-diaphragmatic kunye ne-PMR esebenza ngayo, kuya kufuneka uyazi ukuba uxinzelelo luyikhaba njani ibhodi yakho kwimowudi yokukhusela.

Imizimba yethu iyavuseleleka xa sixinezelekile ngenxa yeempembelelo ezingafunekiyo ezivela kwiinkqubo zethu zemithambo-luvo ezizimeleyo (ANS). I-ANS inezahlulo ezibini (i-PNS kunye ne-SNS) ethi ngamanye amaxesha isebenze ngokuchasene. Banobubele njengabantakwenu abahamba kakuhle, kodwa bakhuphisane nabanye.

"Impendulo [ye-SNS] ibangela amadlala ethu eadrenal ukuba avelise icortisol kunye neadrenaline," utshilo uRigney. "Ukonyuka kwemveliso yala mahomoni kubangela ukubetha kwentliziyo ngokukhawuleza, ukuphefumla ngokukhawuleza, ukuxinana kwemithambo yegazi, kunye nokukhupha iswekile kwigazi lethu."

Inkqubo yemithambo-luvo (SNS) iyenza isebenze "ukulwa okanye ukubhabha" impendulo. Inkqubo ye-parasympathetic nervous system (PNS), ekwabizwa ngokuba yi "rest and digest" system, yenza ukwetyisa nokwetyisa umzimba xa nje sibanda. Kukwasinceda ukuba sizenzele ngokwethu ukuphumla ngokuhlisa izinga lokubetha kwentliziyo yethu.

Ngexesha loxinzelelo, inkqubo yakho 'yokulwa okanye yokubhabha' iyathanda ukuba liziko lokuqwalaselwa

I-SNS yakho icima ezinye iinkqubo ongazifuniyo ukuze usinde kwangoko. Yiyo loo nto unokuziva ukrokrela ngesiquphe xa ubuya kwisidlo sasemini kwaye umphathi wakho ekubuza intlanganiso ye-impromptu. Le burrito uyihluthayo ihleli nje esiswini sakho, ayisacoleki.

Kungenxa yeso sizathu sokuba umlomo wakho womile kanye njengokuba uza kwenza intetho. Ezo ndlala zamathe zinikwe iswitshi yokubulala.

Ngomzuzwana wokudlula koxinzelelo, i-SNS yakho iqala ukusebenza kwaye ithathe indawo, utshilo uRigney. Kodwa emva koko umzimba wakho uqaphela ngokukhawuleza ukuba isoyikiso ayisiyonyani kwaye ubuyela kwimeko ezolileyo kunye ne-PNS kwakhona ephetheyo.

Kodwa ukuba isoyikiso okanye umceli mngeni uhlala, ngathi uphakathi kuviwo olubalulekileyo, i-SNS yakho inokukugcina uphakuzela, isenza ukuba kube nzima ukucamngca ngemibuzo ekhethiweyo. Apha kulapho ukuphefumla kovalo kunokunceda. Kwaye akukho nto kufuneka uyazi ukuba uyayenza.

"Ukuchitha imizuzu embalwa ukuphefumla ngokwengqondo kulumkisa i-SNS ukuba uxinzelelo lwangaphandle alusasebenzi kwaye uthathe ulawulo lomzimba wakho," ucacisa uRigney. "Xa ukuphefumla kwakho kuhamba kancinci, intliziyo yakho iyasabela, kwaye nengqondo yakho iya kufumana imiyalezo ethi konke kulungile."

Thatha ikhefu kukuxokozela

Abo batshabalalisi boxinzelelo lwemizuzu emi-5 balungile kwiimeko apho ungeke uthathe ixesha lokwenyani. (Kusafuneka uphefumle xa ukugcwala!) Kodwa ukulungelelanisa ngabom ukuphinda kwakhona okukhulu xa kunokwenzeka kunokunceda ukubonelela ngocwangcisa kwakhona.

Ukuba unemizuzu engama-30 ukuya kuma-60, zama ezi ndlela zilandelayo:

Zilolonge

Ukuba uthambekele kukothuka xa uxinzelelo luqala, umthambo unokukunceda ukumelana.

Kwicala elikufutshane, iziphumo zomsebenzi ophakathi zinokuvakala kwimizuzu nje emihlanu. Mhlawumbi uvile ngeembaleki eziphakamileyo okanye indlela umthambo okukhukulisa ngayo ngee-endorphin zokuziva ulungile. Kodwa kukho okungakumbi koku: Okukhona usiya ubila okwexeshana, kokukhona uya kuphinda usebenze, uphando lubonisa.

Xa ufumana ukubetha kwentliziyo yakho kwaye uqala ukukhefuzela, udala ezinye zeempendulo zomzimba ezifanayo onokuthi ube nazo xa ujongene noxinzelelo. Oku kukwenza ukuba uzinze ngakumbi kwezi mpendulo zoxinzelelo.

Unyango lokuziphatha kwengqondo (CBT)

I-CBT inokukunceda uphinde uhlolisise uluhlu lwakho lwezinto oza kuzenza kunye neemvakalelo ezinxulumene nazo. Ukuba ukuqhubeka kokuqokelelwa kwemisebenzi kunye neenjongo kukwenza uzive ngathi uyasilela ebudaleni, iimpendulo zakho zoxinzelelo zinokuba ngunobangela.

"Iingcinga zethu zinokuqhuba ukwethuka kwaye zikhule," ucacisa uRigney. Ucebisa ukuba uphefumle engqondweni ukuze uzolile kwaye emva koko uthathe uluhlu olutsha.

"Buyela kolo luhlu uze ulunciphise okanye ulungelelanise," utshilo. "Chonga izinto eziphezulu ezifuna ukugqitywa emva koko wahlule izinto ezintsonkothileyo zibe ngamacandelo amancinci asebenzisekayo."

Gcina uxinzelelo ngokuqeqesha umzimba wakho ukuba ukwazi ukujongana nalo

Ukuba akukho phawu lokumisa uxinzelelo kungekudala (njengoxinzelelo lomsebenzi okanye imeko yexesha elide), isenokuba lixesha lokuba siphinde sisebenzise iingqondo zethu ukuze sikwazi ukujongana ngcono ngokwenza amaqhinga okuphelisa uxinzelelo kwiindlela zethu.

"Ukuba siba noxinzelelo olungapheliyo," utshilo uRigney, "umzimba wethu uyaqhubeka nokusebenza kweli nqanaba liphezulu kwaye ekugqibeleni sikholelwa ukuba le meko ingenampilo iyindlela esimele ukuba sisebenze ngayo."

Ayiyivuli ivalve kuxinzelelo rhoqo, iyavela, ineziphumo zomzimba wonke, ukusuka kuxinzelelo ukuya kwintlungu.

Ukugcina isilwanyana esinexhala, yenze idolophu ebandayo ibe yindawo ekuyiwa kuyo rhoqo. "Imikhwa yexesha elide ibalulekile ekulawuleni uxinzelelo kuba inokugcina uxinzelelo olungapheliyo ekukhuleni kwaye ikunike isiseko sokubuyela kwimeko apho uxinzelelo lwemozulu lukuxinile," utshilo uRigney.

Nika ezi ndlela zokuthomalalisa:

Impendulo yokuphumla (RR)

I-RR yindlela evavanyiweyo onokuyisebenzisa ukubuyisa umva impendulo yakho yoxinzelelo kwaye uyinciphise ngokuhamba kwexesha, kodwa kungathatha ixesha ukwenza indawo yakho yolonwabo. Umxholo kukufumana umsebenzi wokuthomalalisa onokuwenza mihla le.

Abanye abantu bakhetha ukugxila ekuphefumlweni kwabo ngelixa bephindaphinda ibinzana lokuthoba imizuzu engama-20. Kodwa nawuphi na umsebenzi ophindaphindiweyo uyasebenza.

Zama ezi RRs

• Qubha ngamathanga.
• Thatha uhambo okanye ubaleke.
• Thatha ibhayisekile.
• Hlamba isilwanyana sakho sasekhaya.
• Yoluki okanye crochet.
• Yenza uthotho lwe-yoga ukubulisa kwelanga.
• Gcwalisa iphepha lencwadi yemibala yabantu abadala.
• Yenza ubugcisa.
• Yenza umsebenzi wokhuni.
• Dlala isixhobo somculo.
• Cula iculo.

Ukunciphisa uxinzelelo lwengqondo (MBSR)

"Ndiyabakhuthaza abathengi bam ukuba benze izinto ezininzi zokungena ngaphakathi imini yonke - ngelixa usekhaya kusasa, ukuqala usuku lwakho lomsebenzi, isidlo sasemini, phakathi kwemini, ukutshintsha usiya emsebenzini naphambi kokuba ulale," utshilo uRigney. "Oku kungena kunokuba yimizuzwana engama-30 ukuya kuma-60 ubude kwaye kukuvumela ukuba uphinde usete inkqubo yakho yemithambo-luvo."

I-MBSR inokukunceda ulawule iimvakalelo zakho, izifundo zibonisa. Unokwenza ubunzulu, ukuziqhelanisa ngokusesikweni usebenzisa usetyenziso olufana ne-Headspace okanye uthathe nje imizuzu embalwa ukuvala amehlo kwaye ujonge okwangoku.

URigney ucebisa ukuba uyamkele imeko yakho yangoku yeemvakalelo kwaye ugxile kumoya ongena ushiye imiphunga yakho.

Uza kuthetha nini nepro

Iindlela ze-DIY zikulungele ukuba ne-arsenal yakho, kodwa ukuba ujongene nokutshintsha okukhulu kobomi okanye ukulahleka okanye ukuba ngaba uxinzelelo oluncinci lufikelela kwiindawo eziphakamileyo ze-Everest, fikelela kwingcali yezempilo yengqondo.

Ukuthetha ngokuxhalaba kunye nokubangela kunokubonelela ngoncedo olukhulu, kwaye iprosesa inokukunceda wenze ngokwezifiso iindlela zokusebenzisa uxinzelelo ezikusebenzelayo.

Ngokuqinisekileyo, sukuxinezeleka kukhetho lokunceda uxinzelelo. Ukuba obu buchule bukhankanyiweyo apha abukhululi kuxinzelelo kunye noxinzelelo, buhlaziye ukuze zilungele iimfuno zakho ezithile okanye indlela ophila ngayo.

URigney uyasikhumbuza: "Akukho ndlela ngqo yokuqhelana nale mikhwa." “Zimbalwa kwibhokisi yezixhobo zakho. Iindidi ezahlukeneyo zoxinzelelo zinokufuna iintlobo ezahlukeneyo zezakhono zokujamelana. Yidlale ke kancinci. ”

UJennifer Chesak ngumhleli wencwadi esekwe eNashville kunye nomyaleli wokubhala. Ukwayihambo lokuhambahamba, ukuba sempilweni, kunye nombhali wezempilo kwiimpapasho ezininzi zesizwe. Ufumene uMphathi wezeNzululwazi kwi-journalism evela eMedill's Northwestern's kwaye usebenza kwincwadi yakhe yokuqala yamabali, ebekwe kwilizwe lakhe laseNyakatho Dakota.