Wake wake wezwa lowo muzwa wokwethuka wazi ukuthi kunokuthile okusazolandela?
Kungazizwa njengesisindo emgodini wesisu sakho noma kungaba ukukhathazeka ngalokho okuzayo okuntantayo engqondweni yakho.
Kungumuzwa owazi ukuthi kunokuthile okuzodingeka ukwenze noma ukuhlangabezana nakho esikhathini esizayo okungenzeka kungahambi kahle.
Leyo nto okudingeka uyenze ingaba enikeza inkulumo , umcimbi womphakathi, inhlolokhono yomsebenzi, usuku, noma ukuzama okuthile okusha ongakujwayele.
Lowo muzwa ubizwa kanjalo ukukhathazeka okulindelekile - futhi wonke umuntu uzokuthola ngesikhathi esithile. Akuyona into engavamile noma engalindelekile.
Ukukhathazeka okulindelwe akufanele kudidaniswe nenkinga yokwethuka, ukukhathazeka, noma ezinye izifo zengqondo.
Ukukhathazeka okulindelwe kungaba yingxenye yezifo ezahlukahlukene zengqondo nokuphazamiseka kuze kufike ezingeni lapho kuthikameza khona. Kungasiza futhi ekupholiseni ngokwengqondo noma ekungazinzi ngokudla ezinkingeni.
Izibonelo ezimbalwa zifaka:
Umuntu one-agoraphobia angazithola engaphumi ngenxa yokwesaba okukhulisiwe kwalokho okungenzeka uma eshiya ukuphepha kwekhaya lakhe.
Umuntu onenkinga yokwethuka angagcwala imicabango nemizwa ngazo zonke izinto ezingahamba kabi nganoma yini okudingeka ayenze futhi ahlaselwe ukwethuka.
Kepha! Ukuqonda kokukhathazeka okulindelwe nokuthi ungawunciphisa kanjani umthelela wakho kunganikeza izinzuzo kuwo wonke umuntu, noma ngabe impilo yakhe yengqondo injani.
Ukukhomba nokuhlukanisa ukukhathazeka okulindelwe
Ukuhlonza ukukhathazeka okulindelekile kulula. Isici sokuqala esinikele yinto edinga ukwenziwa. Leyo nto kungenzeka ibe yinto engajwayelekile ngempilo yakho.
kusayina uma intombazane ikuthanda
Ungalindela ukuzizwa unovalo futhi ukhathazekile uma kufanele unikeze inkulumo emshadweni womngani noma ube nengxoxo enkulu yomsebenzi eza.
Imisebenzi yakwaMundane, njengokuya esitolo noma ukuthatha inja uhambe, akufanele ivuse ukwesaba nokukhathazeka.
Uma bekwenza, leyo yinto okufanele ixoxwe nodokotela oqinisekisiwe ukufinyelela emsukeni wokuthi kungani uhlangabezana nobunzima obukhulu kangaka.
Hlukanisa bese uthola into ebangela ukukhathazeka. Ingabe kungumsebenzi? Ukulindela? Ingabe kuyinto entsha? Uyini umsuka wokungezwani ngokuqondile?
Vuma Imicabango Nemizwa Yakho
Ukwamukelwa kwemicabango nemizwa yomuntu ukwamukela ukuthi siyayizwa futhi siyakuzwa.
Kunabantu abathile abazama ukuphoqelela phansi le mizwa ngokuphika ukuthi ikhona, bazitshele ukuthi leyo mizwa ayibalulekile, futhi ayifanele ukuhlolwa.
Kungumqondo omubi ukuzama ukucindezela imizwa engemihle ngoba empeleni awuzicubunguli futhi uzizwele ngaleyo ndlela.
Esikhundleni salokho, uvala ukungcwaba kwabo, okudala ukuthi bahlale isikhathi eside futhi ngokuvamile kwenza izinto zibe zimbi ngokuhamba kwesikhathi.
Lokhu kubaluleke kakhulu kubantu abanezifo zengqondo. Ukuzama ukuphoqa le mizwa phansi kungenza inhlamvu ukukhathazeka, ukungaphili, noma ukwenza ukungajabuli kwamanje kube kubi kakhulu.
i-courteney cox nomathewu perry
Uyayizwa into oyizwayo futhi lokho kulungile.
Ukweqa Imicabango Emibi Ngamandla Awo
Isenzo sokuhlala emicabangweni nasemizweni sibanika amandla namandla, hhayi kunoma yiluphi uhlobo lomqondo wokufanekisa, kodwa ngomqondo wokuthi sikwazi ukucabanga okuyinhlekelele .
Okuqala njengenhlansi encane yelangabi kungakhula ngokushesha kube umlilo ovuthayo wemicabango nemizwa enzima.
Lapho ucabanga ngokwengeziwe ngomthombo wokungaphatheki kahle noma wokukhathazeka, lapho uphonsa uphethiloli ngokwengeziwe emlilweni, uvutha ngokwengeziwe futhi ngokushesha okukhulu, kuzoba kubi nakakhulu.
Indlela yokususa imicabango emibi yamandla abo isuselwe ezimisweni ezimbili.
1. Ngokunokwenzeka, kubi kakhulu emqondweni wakho kunokuba kuzoba njalo empeleni.
Imicabango nemizwa ingasuka kuwe njengoba uhlala kuyo.
Uma ucabanga futhi ukhanyisela ukuthi izinto zimbi kangakanani noma ukuthi zizohamba kanjani zingahambi kahle, uzoqhubeka ngokuza nezindlela eziningi ezengeziwe ezingonakala kahle.
kwenzekeni ngoshane mcmahon
Ngesinye isikhathi, uzowela umngcele usuke kuzwakale uye kuzimo okungenzeka ukuthi zingenzeki.
2. Ukwamukela izindlela izinto ezingahamba kahle ngazo.
Ukukhathazeka okulindelwe kubangelwa ukugxila kokubi nakho konke okungenzeka kungahambi kahle.
Enye indlela yokulwisana nalo mbono nendlela yokucabanga ukuyilinganisela kukho konke okungenzeka kuhambe kahle.
Mhlawumbe uzoyikhonkotha inhlolokhono bese uthola umsebenzi.
Mhlawumbe inkulumo yakho izophuma ngaphandle kwesixakaxaka futhi wonke umuntu angayithanda.
Mhlawumbe lelo thuba ocabanga ukulithatha lizokhokha ngendlela enkulu ongeke wayilindela.
Mhlawumbe izinto ezinhle zilungile ekhoneni!
Kunezindlela eziningi izinto ezingenzeka ngazo kulolu hambo olunzima esilubiza ngokuthi impilo. Awufuni ukugwema yonke imizwa engemihle noma ukukhathazeka ongase uzizwe, kepha ungazama ukukulinganisa ngokuhle okunengqondo.
KODWA… gwema ukuzethemba okungamanga. Ukulindela inkohliso kunomthelela ekwakheni okulindelwe okungenangqondo nokudumazeka, okungakhulisa ukukhathazeka uma izinto zingasebenzi ukuthi zakhiwe kanjani. Ukulindela inkohliso kubi njengokunganaki okuyinhlekelele.
Ungahle uthande (i-athikili iyaqhubeka ngezansi):
- Phula Umjikelezo Wokucabanga Okuphindaphindwayo Ngokuvuselela Ingqondo Yakho Kanjena
- Iziqinisekiso Ezinamandla Ezi-6 Zokulwa Nokucindezelwa Nokukhathazeka
- Izinto Ezixakile Ezenziwa Umzimba Wakho Ngesikhathi Sokuhlaselwa Ukukhathazeka
- Imikhuba Eyi-10 Ethukile Eveza Ukukhathazeka Komuntu Komuntu Kanye Nokucindezeleka
Ukuqondisa kabusha Amandla Amabi Ku-Positive
Amandla okuqondisa kabusha imicabango nemizwa engemihle yakhe kokuthile okuhle kuyikhono.
Njengawo wonke amakhono, kuyinto efuna ukwenziwa futhi ithuthukiswe. Lapho uqhubeka nokuzijwayeza nokuthuthukisa lelo khono, kuluthola lula futhi lusebenze kangcono.
Kubalulekile ukwamukela ukuthi kuyikhono elidinga isikhathi nomzamo ukuze ube ngcono kulo. Umuntu obesebenza ekuqondiseni kabusha imicabango nemizwa yabo emibi izinyanga eziyisithupha uzoba nemiphumela engcono kunomuntu oqala nje.
Ungalindeli ukuthi izokwenza izimangaliso noma iyeke ngemuva kokuqala noma kathathu.
Thatha leyo micabango nemizwa engemihle bese uziphonsa entweni ekhiqizayo nenhle ongagxila kuyo.
Ezinye iziphakamiso zifaka ama-crossword puzzle, ama-logic puzzle, umdlalo wevidiyo odinga ukucabanga, ukuhlanza, ukufunda, journaling noma ukubhala, noma ukuhlala phansi nje ukubukela uhlelo oluthandayo.
Ukuzindla okusebenzayo, okuqondisiwe nakho kungasebenza kahle.
wenzani uma ungenabo abangane
Umqondo ngukukhipha ingqondo yakho esitimeleni semicabango engemihle futhi ekhathazayo bese uyibeka kunoma iyiphi enye ithrekhi.
Ungathola ukuthi ingqondo yakho izama ukubuyela kuleyo micabango emibi. Uma lokho kwenzeka, uqhubeka nokuqondisa kabusha futhi ugxile kunoma yimuphi umsebenzi ophambi kwakho ukuze ugcine ingqondo yakho kuleyo micabango ekhathazayo.
Kufanele uthole ukuthi umfutho wokukhathazeka uyadamba futhi uthambe ngamandla.
Ukulwa Nokukhathazeka E-Amygdala
Ukukhathazeka kunezimpande zazo ezindaweni ezimbili. Kuze kube manje sigxile ekukhathazekeni okususelwa emicabangweni yomcimbi ozayo.
Kepha ukukhathazeka kuphuma endaweni ebuchosheni enemvelaphi yakudala: i-amygdala.
I-amygdala yingxenye yobuchopho bakho obhekene nempendulo yakho yokulwa / indiza / iqhwa. Iphendula ezintweni ezivusa imizwa yakho ngaphandle kokuthi ucabange ngakho.
Okubalulekile, i-amygdala ayinakuboniswana nayo. Awukwazi ukwehlisa imizwa yokukhathazeka elibhekene nayo ngokuyicabanga ikude.
Ngakho-ke, kanye nale ndlela engenhla ebhekana nokukhathazeka okulindelwe okususelwa emcabangweni, kuzodingeka nokuthi wehlise i-amygdala yakho futhi.
Nazi izivivinyo ezintathu ezingasiza:
roman busa dean ambrose umlingani
1. Ukuphefumula kancane, okujulile.
Cishe uyazi ngokuhlangenwe nakho ukuthi ukuphefumula kwakho kuthinta indlela ozizwa ngayo.
Ukuthatha kancane, ukuphefumula okujulile kusebenze uhlelo lwezinzwa lwe-parasympathetic futhi kunciphisa ukusebenza ku-amygdala .
Ukuphefumula nge-diaphragmatic kuyindlela ephumelelayo yokuphefumula kancane nangokujulile. Ukuzijwayeza, phefumulela ngaphakathi ukuze isisu sakho siphumele ngaphandle bese udedela umoya bese uvumela isisu sakho ukuthi siwe.
2. Khulula imisipha yakho.
Lapho ukhathazekile, ungathola ukuthi amaqembu athile emisipha azungeze umzimba wakho ayaqina. Lokhu kuvame ukwenzeka unganakile.
Guqula ukunaka kwakho umzimba wakho bese uhlukanisa indawo eyodwa ngesikhathi kuqala ngekhanda nasebusweni, bese kuba yintamo namahlombe, bese uhamba kancane uyehla emzimbeni.
Qaphela noma imiphi imisipha efingqiwe. Bese uziphumulele ngokunakekela ukuze zizizwe zisinda futhi zingasekelwa. Vumela amandla adonsela phansi abe ngumhlahlandlela wakho wokuthi uphumuza imisipha ngempumelelo kufanele uzizwe sengathi udonswa phansi.
3. Ukuzindla kwengqondo.
Ukwazi nje umzuzu wamanje kungasiza ukwehlisa i-amygdala futhi wehlise ukukhathazeka okulindelekile ozwayo.
Ukuzivocavoca okuphumuzayo nemisipha ngenhla empeleni kuyizindlela ezinhle zokuzijwayeza ukucabanga, kepha ungagxila entweni, umsindo, noma yini egcina ukuqwashisa kwakho okwamanje .
Ukukhathazeka okulindelwe kungukuphendula okujwayelekile ngokuphelele ezimweni ezingaqinisekile noma ezibalulekile emkhathizwe, kodwa ngeke kube yinto ethikameza abantu abaningi.
Uma ukukhathazeka nokwesaba kwakho kukhulu kangangokuba kukwehlula noma kukuvimbele ekuthatheni isinyathelo, kufanelekile ukukhuluma nochwepheshe wezempilo yengqondo mayelana. Ungadinga ukungenelela okugxile kakhulu nosizo.
