Imicabango ekhathazayo ingakucindezela uma ubhekene nezingcindezi eziningi kakhulu.
Kuyinkinga abantu abangenazo izinkinga zokukhathazeka abahlangabezana nayo. Kwesinye isikhathi impilo iba nkulu kakhulu futhi iyacindezela ukuthi ungayicubungula kalula.
Indlela yokulwisana nomphumela obalekile wokukhathazeka ukuzithoba phansi.
Ezinye izifo zengqondo nezinkinga zempilo yengqondo nazo zinezindlela ezifanayo. Izifo zengqondo ezifana ne-PTSD neBipolar Disorder zombili zinezindlela ezenza isimo esincane, esibangela isimo sokungakhululeki. Lezi zivame ukuba nemiphumela emibi uma zishiywa zisebenza mahhala.
Ukwenza isisekelo nakho kungaba yindlela ephumelelayo yokunqanda izifiso ezivela ekuluthekeni lapho zivela.
Abantu abazwela kakhulu abanokuphendula okuqinile ngokomzwelo nabo bangazuza ngokusekelwa. Kwesinye isikhathi ingqondo ivele isabele entweni esihlangabezana nayo, bese sidinga umzuzwana ukuyilawula.
Isisekelo yinqubo yokuzibuyisa kumzuzu wamanje ngokufaka kabusha ingqondo yakho kulokho okutholakala ngokushesha. Kungumkhuba ongafakwa ngaphakathi ngokucabanga njengendlela yokuhlala lapha namanje.
Enye indlela ephumelelayo yokuzibuyisela emuva kuze kube manje yi-5-4-3-2-1 Grounding Technique. Isebenzisa izinzwa zakho ezinhlanu ukudonsela ukunaka kwakho emuva lapha futhi manje, futhi kude nanoma yimiphi imicabango onamathele kuyo.
osindile uchungechunge 2017 ukusakaza bukhoma
Nakhu ukuthi i-5-4-3-2-1 Ground Technique isebenza kanjani:
5 - Bheka izinto ezi-5 ongazibona.
Umqondo ukubheka imininingwane emihle ezintweni ezizungezile. Mhlawumbe yiminye imikhono ehleli eshalofini, okuyinkimbinkimbi kwesithombe noma ukupenda odongeni, noma into engahleliwe ehleli lapho kungeyona eyayo. Thatha imizuzu embalwa ukuhlola izinto ezinhlanu ezungeze wena nayo yonke imininingwane yazo emihle.
4 - Thola 4 ezahlukene touch emizweni.
Imizwa yokuthinta ingaba into efana nokuzwa ukukhanya kwelanga esikhunjeni sakho, indwangu yezingubo ozigqokile, umswakama ovela ebhodleleni lamanzi, noma empeleni noma yini enokungafani okuhlukile ongakuthinta. Ungasheshi ngenqubo. Chitha imizuzu embalwa ugxile futhi uzizwa umuzwa ngamunye.
3 - Lalela imisindo emi-3 ehlukile.
Yini ongayizwa? Izinyoni ziyacula? Traffic ezihamba kude? Umoya ovunguzela phakathi kwezihlahla? Umsindo womshini wotshani obhuza ngemuva? Sihlaselwa yimisindo kanye nemikhuba ebuchosheni efunda nje ukuhlunga ukuze siqhubeke nosuku lwethu. Cisha leso sihlungi ulalele ngempela. Yimiphi imisindo ongayithola futhi ugxile kuyo?
2 - Cabanga ngezinto ezi-2 ongazizwa.
Iphunga lingaba yinkimbinkimbi ngokwengeziwe, kepha kufanele kube nokuthile okuzungezile ongagxila kukho. Uma usekhaya lapho ukuhogela okuningi kujwayelekile, ungasebenzisa okuthile okufana nenduku yesiphunga, ikhandlela elinamakha, noma amakha ozogxila kuwo. Ungahle ukwazi ukuhogela imvula emoyeni, iphunga lesizini, noma utshani obusanda kugundwa uma ungaphandle.
1 - Thola into engu-1 ukunambitha.
Ungahle uthande ukucabanga ukuthwala uswidi omncane noma iminwe yokuphefumula ukuze ube nokuthile onakho ukunambitha. Gxila kokunambithayo nokuthi kuzwakala kanjani emlonyeni wakho. Uma ungenayo into efinyeleleka ukunambitha, futhi ungacabanga ngento othanda ukuyinambitha. Gxila ekucabangeni ngezinto ezenza ukuthi inambitheke kakhulu nokuthi izwakala kanjani emlonyeni wakho.
Futhi i-pro-tip ebalulekile: isiphuzo esibandayo seqhwa iyithuluzi elihle lokubeka phansi. Unesiphuzo esibandayo osiphethe ngesandla (thinta), ukufinyela kwesiphuzo (thinta, izinto ongazibona), imininingwane yenkomishi yesiphuzo (izinto ozibona, zithinte), isiphuzo uqobo (thinta) , izinto ongazibona, ozinukayo, ozonambitha), nezingqimba zeqhwa!
Ukumunca i-ice cube kuyisinyathelo sokugcina esihle kakhulu ngoba sikunikeza izinto eziningi okufanele uzicabangele ngenkathi uzama ukuzinza phansi - ukubanda okugxile (ukuthinta), ukuguquguquka kokushintsha njengoba kuncibilika (ukuthinta), ukunambitheka (kwe i-ice cube.) Eqinisweni, abanye abantu bangamane basebenzise i-ice cube ukuzicekela phansi uma kungenzeka ukuthi banesiphuzo esibandayo ngaleso sikhathi.
Phinda ukuvivinya umzimba lapho kudingeka.
Ukuhamba ngokuzivocavoca kwe-5-4-3-2-1 kufanele kusize ekunciphiseni imizwa ezama ukukuhlula, kepha ungahle udinge ukukwenza kaningi ukunqanda inhlamvu ozama ukuyilawula.
Ungalindeli ukuthi imiphumela ibe ephelele. Usengadinga ukuzulazula kunoma iyiphi inhlamvu obhekene nayo, kepha le kuyindlela yokwehlisa umthelela wayo nokuwenza ube mncane. Nikeza inqubo isikhathi sokukusebenzela.
Wafa nini u-eddie guerro
Izimbangela zempilo engokomzwelo nezengqondo zivame ukusebenza njengomlilo. Ukugxila kwimizwa engemihle noma emcimbini, empeleni uphonsa uphethiloli omningi emlilweni.
Kepha ngokudonsa ukunaka kwakho kude ne-trigger isikhashana, ulambisa umlilo we-oxygen ukuze wehle ngamandla.
Kungasashunqa namanje. Usengazizwa uluhlaza kancane futhi uzwela isikhashana ngemuva, kepha okungenani akusishisi yonke into phansi. Kwesinye isikhathi yilokho okungcono kakhulu ongakuthemba.
Izindlela zokwakha zisiza ngokukhethekile ukuzulazula ezindabeni eziningi zezempilo yengqondo, njenge-PTSD, i-Bipolar Disorder, ukukhathazeka nokudangala, kepha akuzona izinto ezingathatha isikhundla sokwelashwa nosizo oluvela kuchwepheshe oqeqeshiwe wezempilo yengqondo.
Thatha imizuzu embalwa ukuzama ukuzibeka phansi lapho uzizwa sengathi ucindezelwe, futhi kungakusiza ukuthi ulawule ingqondo yakho futhi ubhekane nezimo zakho zamanje ngempumelelo.
Ungahle uthande:
- Ungazilimaza Kanjani Ngalezi Zindlela Ezi-4 Zesisekelo
- Iziqinisekiso Ezinamandla Ezi-6 Zokulwa Nokucindezelwa Nokukhathazeka
- Iziqinisekiso Ezi-6 Zokuphinda Lapho Ucabanga Ngokweqile
- Ungakuyeka Kanjani Ukukhathazeka Ngekusasa: Izeluleko Ezi-6 Eziphumelelayo!
- Ungayihlukanisa Kanjani Imizwelo Nemicabango Yakho
- Izibonelo eziyi-100 ZamaMantra Aphelele (+ Ungazakha Kanjani Wakho)
