Yintoni iJacobson's Relaxation Technique?

Umxholo

• Ushwankathelo
• Uninzi lwezibonelelo zempilo ezinokubakho
• Inkqubo yomzimba wonke
• Iinyawo
• Isisu
• Amagxa nentamo
• Inkqubo yasekhaya
• Ukuthatha
• Imibuzo neempendulo
• Q:
• A:

Ushwankathelo

Inkqubo yokuphumla kukaJacobson luhlobo lonyango olujolise ekuqiniseni nasekuphumleni amaqela athile emisipha ngokulandelelana.Kukwaziwa nangonyango oluqhubekayo lokuphumla. Ngokugxila kwiindawo ezithile kunye nokulinganisa kwaye uziphumze, unokwazi ngakumbi ngomzimba wakho kunye neemvakalelo zomzimba.

UGqirha Edmund Jacobson wasungula obu buchule ngeminyaka yoo-1920 njengendlela yokunceda abaguli bakhe bajongane noxinzelelo. Ugqirha Jacobson waziva ukuba ukuphumla kwezihlunu kunokuyiphumuza nengqondo. Inkqubo ibandakanya ukuqinisa iqela elinye lemisipha ngelixa ugcina wonke umzimba ukhululekile, emva koko ukhulule uxinzelelo.

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Iingcali ezifundisa obu buchule zihlala zidibanisa nemithambo yokuphefumla okanye imifanekiso-ngqondweni. Isikhokelo sinokukuthetha ngenkqubo, ukuqala entloko okanye ezinyaweni nokusebenza emzimbeni.

Uninzi lwezibonelelo zempilo ezinokubakho

Ukuziqhelanisa neendlela zokuphumla kunokuba nempilo eyahlukeneyo, enje:

• ukukhulula
• ukunciphisa
• ukunciphisa uxinzelelo lwegazi
• ukunciphisa amathuba okubanjwa
• ukuphucula iifayile zakho

ibonisa unxibelelwano phakathi kokuphumla kunye noxinzelelo lwegazi, mhlawumbi ngenxa yokuba uxinzelelo yinto enegalelo kuxinzelelo lwegazi oluphezulu. Uphando zombini kunye nolutsha lubonisa ubungqina bokuba ubuchwephesha bokuphumla kukaJacobson bunokunceda abantu abanesathuthwane banciphise isixa kunye nokuphindaphindeka kokubanjwa kwabo. Ubungakanani beesampulu ezinkulu ziyafuneka.

Inkqubo yokuphumla kaJacobson iqhele ukusetyenziswa ukunceda abantu ngokunjalo. Kule minyaka, uninzi luye lwajonga ukuba luyasebenza na. baneziphumo ezixubeneyo, ngelixa bonisa ngakumbi isithembiso. Ngamanye amaxesha, abantu abangakhange bafumane ukulala ngakumbi baziva bephumle ngcono emva konyango lokuphumla.

Inkqubo yomzimba wonke

Uvuyo Imvula ngumbhali we Ukucamngca kukhanyisiwe: Iindlela ezilula zokuLawula ingqondo yakho exakekileyo. Ucebisa ukuba uqale unyango ngonyango lokuphefumla kwaye emva koko uhambe ngenyawo up. Ucebisa le mithambo ilandelayo:

Iinyawo

1. Yiza neenyawo zakho.
2. Yalatha iinyawo zakho ezantsi, kwaye uzisonge iinzwane zakho phantsi.
3. Qinisa imisipha yakho yeenzwane ngobunono, kodwa ungazihluphi.
4. Qaphela ukungavisisani okwexeshana, emva koko ukhulule, kwaye uqaphele ukuphumla. Phinda.
5. Yazi umahluko phakathi kwezihlunu xa zidinekile naxa zikhululekile.
6. Qhubeka uqinise kwaye ukhulule izihlunu zomlenze ukusuka elunyaweni ukuya kwindawo yesisu.

Isisu

1. Qinisa ngokuqinileyo izihlunu zesisu sakho, kodwa musa ukuxinana.
2. Qaphela ukungavisisani okwexeshana. Emva koko ukhulule, kwaye uqaphele ukuphumla. Phinda.
3. Yazi umahluko phakathi kwezihlunu ezixineneyo kunye nezihlunu ezikhululekileyo.

Amagxa nentamo

1. Ngenene ngobunono wonyusa amagxa akho nqo uye ngqo ezindlebeni zakho. Musa ukuxinana.
2. Yiva uxinzelelo okwexeshana, ukhulule, emva koko uve ukuphumla. Phinda.
3. Qaphela umahluko phakathi kwezihlunu ezixineneyo kunye nezihlunu ezikhululekileyo.
4. Gxila kwimisipha yentamo, kuqala ukubamba kwaye uphumle de uzive uphumle ngokupheleleyo kule ndawo.

Inkqubo yasekhaya

Unakho nokusebenzisa unyango lokuphumla kwiindawo ezithile zomzimba. UNicole Spruill, CCC-SLP, yingcali yokuthetha. Usebenzisa ubuchule bokuphumla kukaJacobson ukunceda iingcali ezicula okanye ezenza uninzi lokuthetha esidlangalaleni ukuthintela kunye nokuchacha kubunzima bezwi.

Nantsi inkqubo yamanyathelo amathathu u-Spruill ayincomayo:

1. Vala izandla zakho ngokuqinileyo ukuziva uxinzelelo. Bamba imizuzwana emi-5, kwaye kancinci uvumele iminwe ukuba ikhulule nganye nganye de zikhululeke ngokupheleleyo.
2. Cinezela imilebe yakho ngokuqinileyo kwaye ubambe imizuzwana emi-5, uziva uxinzelelo. Khulula kancinci. Imilebe kufuneka ikhululeke ngokupheleleyo kwaye ingachukumisi kwaphela emva kokukhutshwa.
3. Okokugqibela, cinezela ulwimi lwakho kuphahla lomlomo wakho imizuzwana emi-5, kwaye uqaphele uxinzelelo. Cothisa ulwimi lude luhleli phantsi emilonyeni nasemihlathini yakho ayicacanga kancinci.

Ukuthatha

Unyango lokuphumla oluqhubela phambili lukhuselekile ngokubanzi kwaye aludingi khokelo lobuchwephesha. Iiseshoni zihlala zingekho ngaphezulu kwemizuzu engama-20 ukuya kwengama-30, zisenza ukuba kulawuleke kubantu abaneeshedyuli ezixakekileyo. Ungaziqhelanisa nobuchule ekhaya usebenzisa imiyalelo evela kwincwadi, iwebhusayithi, okanye ipodcast. Unako kwakhona ukuthenga ukurekhodwa komsindo okusa kwimithambo.

Imibuzo neempendulo

Q:

Ndingaya phi ukuze ndifunde ngakumbi malunga neendlela zokuphumla zikaJacobson kunye nezinye iindlela ezifanayo?

Isigulana esingaziwayo

A:

Unokucela ugqirha wakho ukuba athumele ugqirha wezengqondo okanye enye ingcali yezempilo yengqondo esebenzisa iindlela zokuphumla ukunceda abaguli. Ayizizo zonke iingcali zeengqondo okanye ezinye iingcali zempilo yengqondo ezinolwazi ngezi ndlela, nangona kunjalo. Iingcali zonyango zihlala zongeza "ukujija" kwazo kwezobuchwephesha. Uqeqesho luyahluka ngohlobo lobuchule abalusebenzisayo. Abanye abantu bathenga iiCD kunye neeDVD ekuphumleni kwezihlunu eziqhubekayo kwaye bavumele isandi ukuba sibakhokele kwinkqubo.

UTimothy J. Legg, PhD, CRNPAIimpendulo zimele uluvo lweengcali zethu zonyango. Yonke imixholo inolwazi ngokungqongqo kwaye akufuneki ukuba ithathelwe ingqalelo njengengcebiso yezonyango.