UkuNgena njani kuMzimba wakho kunokuKwenza ukuba uQinisekise ngakumbi

Umxholo

• 1. Ukuphefumla
• 2. Ukuncwina okunzulu
• 3. Ukuchukumisa
• 4. Isandla entliziyweni
• 5. Intshukumo

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

Ngokulinganisa umzimba wethu kunye neenkqubo zeemvakalelo, iindlela ezisekwe emzimbeni zinokusinceda ngamaxesha anzima.

Izinto ziyenzeka. Enye imoto ngequbuliso iphambuka kwindlela yakho kuhola wendlela. Ubeka izitshixo zakho kunye nesipaji kwimizuzu emibini ngaphambi kokuba ubambe ibhasi yakho ukuba isebenze. Ukrazule ifayile yomthengi ongalunganga eofisini.

Ezi ntlekele zincinci ziyothusa kwinkqubo yakho yemithambo-ukukhawuleza kwe-adrenaline enceda umzimba wakho ukuba "ulwe okanye ubaleke," ukuzikhusela kwendalo ngokuchasene nengozi ebonakalayo.

Kodwa ukuba umzimba wakho ubethwe yi-adrenaline kuyo yonke into encinci engahambanga kakuhle ebomini, inokurhafisa amandla akho okujongana, wenze ukubuyela kwimeko yesiqhelo kwixa elizayo njengale kunzima ngakumbi.

Ngethamsanqa, kunokwenzeka ukomeleza ubukrelekrele bakho obusekwe emzimbeni ukuba uphendule ngokukhawuleza kwaye uphinde ubuye nakweyiphi na imeko yengozi kukhuseleko lwakho okanye kwintlalontle.

Yintoni ubukrelekrele besomatic? Kukuqonda ukuba umzimba wakho uphendula njani engozini kwaye usebenzise olo lwazi ukuxhasa umzimba wakho njengoko uqhubeka ebomini-obuthi, ukuba ungumntu, ubotshiwe ukuba uzaliswe ubuncinci bobunzima.

Kwincwadi yam entsha, "Ukomelela: Izenzo ezinamandla zokubuyisa umva ukudana, ubunzima kunye nentlekele," Ndicacisa uninzi lwezixhobo esinazo ngaphakathi kwethu zokwakha ukomelela. Ngelixa incwadi ichaza izixhobo ezininzi zokuzomeleza- kubandakanya nezo zijolise ekuphuculeni iimvakalelo, ubudlelwane, kunye nokubonakalisa ubukrelekrele bokwakha ubukrelekrele besitshixo kubalulekile kuzo zonke ezi zinto. Ngaphandle kwayo, kunzima ukuzibandakanya nakwezinye izinto onokuzifumana.

Ukuxhasa ngcono ubukrelekrele bendalo be-somatic, kufuneka siyithobise inkqubo yethu yemithambo-luvo ngokwenza izinto ezisekwe emzimbeni ezizinzisa iingqondo zethu kunye neempendulo kwingozi kwaye zisincede sigcine imeko yokhuseleko. Nje ukuba siziqonde ezinye zezi ndlela, sikulungele ukumelana ngakumbi nokufunda, kunye nokukhula.

Nazi iindlela ezithile ezilula endizicebisayo kwincwadi yam, nganye kuzo isekwe kwi-neurophysiology.

1. Ukuphefumla

Ukuphefumla kukuphila. Yonke inhalation oyithathayo iyenza isebenze isebe elinovelwano lwenkqubo yakho yemithambo kancinane (okuninzi xa usabela kakhulu kwinto ethile kunye ne-hyperventilate), ngelixa wonke umphunga usebenze isebe le-parasympathetic kancinci (kakhulu xa uziva usoyika ukufa nokuphelelwa ngamandla). Oko kuthetha ukuba umphefumlo wakho uhamba ngemijikelezo yendalo.

Singasisebenzisa ngabom esi isingqisho sokuphefumla ngaphakathi nangaphandle ukulawula ngokuthembekileyo ukuvuselelwa kunye nokucinywa kwenkqubo yethu yemithambo-luvo.

Misa nje umzuzwana kwaye ujonge ingqalelo ekuphefumlweni kwakho. Qaphela apho kulula khona ukuva imvakalelo yokuphefumla kwakho kungena ngaphakathi nangaphandle- impumlo yakho, umqala wakho, ekunyukeni nasekuweni kwesifuba sakho okanye esiswini. Thatha umzuzwana ukuba ube nombulelo ngomphefumlo ogcina ubomi bakho, wonke umzuzu wobomi bakho.

2. Ukuncwina okunzulu

Ukuncwina okunzulu yindlela yakho yemvelo yengqondo yokukhulula uxinzelelo kunye nokuseta kwakhona inkqubo yakho yeemvakalelo. Phefumla nje ngokugqibeleleyo, emva koko uphefumle ngokupheleleyo, ixesha elide kwi-exhale. Ndibonisile ukuba ukuncwina okunzulu kubuyisela inkqubo ye-autonomic nervous system ukusuka kwimeko yovelwano esebenze kakhulu ukuya kwimeko elungeleleneyo yeparasympathetic.

Nokuba le nto uhlangabezana nayo iba ngumceli mngeni ngakumbi, ungadibanisa ngabom nawuphi na umzuzu woxinzelelo okanye unxunguphalo ngokuncwina ungene kwimeko yokukhululeka kwaye ukhululeke ngakumbi, ngokwenza njalo uphucula amathuba akho okubona ngokucacileyo kwaye ukhethe ukuphendula ngobulumko kwinto eyenzekayo.

3. Ukuchukumisa

Ukuthomalalisa inkqubo yemithambo-luvo kunye nokubuyisela imeko yokhuseleko kunye nokuthembela ngalo mzuzu, kuyanceda ukusebenzisa amandla okubamba. Ukufudumala, ukukhuseleka kokukhuseleka kokukhutshwa kwe-oxytocin - "ukutyekela kunye nokuba ngumhlobo" wehomoni eyenza iimvakalelo ezimnandi emzimbeni kwaye kukuchaphazela ngokuthe ngqo nangoko kwangoko kwi-hormone yoxinzelelo lwe-cortisol.

I-Oxytocin yenye yecascade yee-neurochemicals eziyinxalenye yenkqubo yokuzibandakanya kwezoluntu nomzimba. Kuba ukubakho kwabanye abantu kubaluleke kakhulu kwimpilo-ntle nakukhuseleko lwethu, indalo isinike le nkqubo ukusikhuthaza ukuba sifikelele kwabanye kwaye sinxibelelane. Yiyo loo nto ukuchukumisa, kunye nokusondela emzimbeni kunye nokudibana ngamehlo, kuvusa umbono oqinisekileyo wokuqinisekisa ukuba "yonke into ilungile; uyaphila. "

4. Isandla entliziyweni

Uphando lubonakalisile ukuba ukubeka isandla sakho phezu kwentliziyo yakho kunye nokuphefumla kamnandi kunokuyithomalalisa ingqondo nomzimba wakho. Kwaye ukufumana iimvakalelo zokuchukumisa nomnye umntu okhuselekileyo, nditsho nokukhumbula iinkumbulo zala maxesha, ukukhutshwa kwe-oxytocin, evusa imvakalelo yokhuseleko kunye nentembelo.

Esi sisiqhelo esisebenzisa ithuba lokuphefumla nokuchukumisa, kodwa kunye neenkumbulo zokuziva ukhuselekile nomnye umntu. Nantsi indlela eyenziwa ngayo:

1. Beka isandla sakho entliziyweni yakho. Phefumla ngobumnene, uthambe, kwaye ngokunzulu kwindawo yentliziyo yakho. Ukuba unqwenela, phefumla ubumnandi okanye ukhuseleko okanye ukulunga kwiziko lakho lentliziyo.
2. Khumbula umzuzu omnye, umzuzu omnye xa uziva ukhuselekile, uthandwa, kwaye uthandwa ngomnye umntu. Ungazami ukukhumbula ubudlelwane obupheleleyo, umzuzu nje omnye. Oku kunokuba kunye neqabane, umntwana, umhlobo, ugqirha, okanye utitshala; inokuba nenani lokomoya. Ukukhumbula umzuzu onothando kunye nesilwanyana sasekhaya kunokusebenza kakuhle, nako.
3. Njengoko ukhumbula lo mzuzu wokuziva ukhuselekile, uthandwa, kwaye uthandwa, zivumele ukuba uzonwabise iimvakalelo zelo xesha. Vumela ukuhlala kunye nale mvakalelo imizuzwana engama-20 ukuya kwengama-30. Qaphela nakuphi na ukujula kwimvakalelo ebonakalayo kunye nokukhululeka.
4. Phinda lo mkhuba amaxesha amaninzi ngemini ekuqaleni, ukomeleza ukujikeleza kwe-neural okukhumbula le patheni. Emva koko uziqhelanise nalo msebenzi nanini na xa usiva umqondiso wokuqala wothuke okanye ukhathazekile. Ngokuziqhelanisa, kuyakwenza ukuba ubuye umva kwimpendulo enzima yeemvakalelo ngaphambi kokuba ikugeqe.

5. Intshukumo

Nangaliphi na ixesha uhambisa umzimba wakho kwaye utshintshe indlela omile ngayo, utshintsha i-physiology yakho, ethi yona iguqule imisebenzi yenkqubo ye-autonomic system yakho.Ke ngoko, unokusebenzisa intshukumo ukutshintsha iimvakalelo zakho kunye neemvakalelo zakho.

Umzekelo, ukuba uziva usoyika okanye unovalo, ubonakalisile ukuba ukuthatha iposi ebonisa into eyahlukileyo kuleyo-ukubeka izandla zakho esinqeni, isifuba ngaphandle, kunye nentloko ebambe phezulu- kuya kukwenza uzive uzithembile. I-Yoga ibeka ukuzithemba kwakho, nawe- mhlawumbi nangaphezulu kokungaphaya kokunxulumene nolawulo lwentlalo.

Ke, ukuba ufumana naluphi na uloyiko, umsindo, usizi, okanye ukothuka, zama ukutshintsha indlela omi ngayo. Vumela umzimba wakho uhambe ngendlela yokubonisa ebonisa imeko yeemvakalelo ofuna ukuziphucula kuwe ukuze ulwe nezinto ozivayo.

Ndifumanise ukuba ukusebenza nabaxhasi bam kobu buchule ngamanye amaxesha kunokutshintsha okuthile kubo, njengoko befumanisa ukuba banazo iindlela ngaphakathi kwabo zokujongana nezi mvakalelo zinzima.

Zininzi iindlela ezichaziweyo kwincwadi yam onokuzisebenzisa ukuhlakulela ukuzola emzimbeni, ukubuyisela ulungelelwaniso lomzimba wakho, kunye nokufikelela kukhuseleko olunzulu kunye nentlalontle ebangela ukuba ingqondo yakho ifunde ngakumbi kwaye ujongane nayo.

Ngokuziqhelanisa nezi zixhobo, awuzukujongana ngcono kuphela nayo nayiphi na into ekhathazayo okanye intlekele kwaye uzibuyisele umva ngcono nakuphi na ubunzima, uya kufunda ukuzibona njengomntu okwaziyo ukumelana nazo.

Kwaye loo ngqondo yokukwazi ukuzithuthuzela emva kwezithintelo sisiqalo sokuphucula ukomelela okwenyani.

Eli nqaku livele ekuqaleni Kukhulu kakhulu, imagazini ekwi-Intanethi yeZiko eliLungileyo lezeNzululwazi e-UC Berkeley.

U-Linda Graham, MFT, ngumbhali wencwadi entsha Ukomelela: Izenzo ezinamandla zokuBuya umva ekuphoxekeni, kubunzima, nakwintlekele. Funda ngakumbi ngomsebenzi wakhe kuye iwebhusayithi.