5-4-3-2-1: Indlela Yezinzwa Ezinhlanu Yokubuyela Kwamanje

Ukukhathazeka cishe akuhlali kwamanje. Kuhlala imizuzu embalwa noma iminyaka embalwa phambi kwakho, kuzilolongela into engakenzeki. Umhlangano ongase ungahambi kahle. Umyalezo ongakaphenduli. Inguqulo embi kunazo zonke yakusasa, idlalwa kaninginingi. Umzimba wakho, kusenjalo, uhlezi esihlalweni egumbini eliphephe ngokuphelele, uzilungiselela ingozi engekho lapha.

Ukuzinzisa yisenzo esivala leso sikhala. Kudonsa ukunaka kwakho kukukhiphe ekusaseni okucatshangwayo bese kukubeka phansi egumbini langempela. Phansi ngaphansi kwezinyawo zakho. Ukuduma kwesiqandisi. Umbala odongeni. Indlela ye-5-4-3-2-1 iyinguqulo efundiswa kabanzi kunazo zonke yalokhu, futhi kunesizathu sokuthi kungani abeluleki bayifinyelela kaninginingi. Ilula ngokwanele ukuyikhumbula lapho ungakwazi nokucabanga. Futhi isebenza ezindaweni lapho ungeke nje uvale amehlo akho bese uphefumule ngokubonakalayo. Igumbi lokulinda. Isitimela esigcwele. Umzuzu ngaphambi kokuba kumele ukhulume.

Nayo yonke into ngokuphefumula okukodwa: izinto ezinhlanu ongazibona, ezine ongazithinta, ezintathu ongazizwa ngezindlebe, ezimbili ongazihogela, nento eyodwa ongayinambitha. Yilokho. Ubala wehla udlule ezinzweni zakho, futhi ngesikhathi ufinyelela phansi, ingxenye yokujikeleza ivame ukuba isiphumile ekhanda lakho.

Ukuthi ukuzinzisa kuyini ngempela

Leli gama lisetshenziswa ngokungacacile, ngakho kufanele sikubeke ngokusobala. Ukuzinzisa yinoma yini ekubophela kulapha nakumanje lapho ingqondo yakho ikhukhulwe iyiswe kwenye indawo. Leyo enye indawo ingaba ikusasa (ukukhathazeka), isikhathi esidlulile (inkumbulo noma ukubuya kwesigameko), noma uhlobo lwendawo engekho, enenkungu, lapho uzizwa wehlukene nomzimba wakho futhi igumbi liba lingekho ngokweqiniso kancane. Zonke lezo ziyizinguqulo zento efanayo: ukunaka kwakho sekushiye kwamanje, futhi kwamanje kuyindawo eyodwa vo lapho uphephe ngempela.

Yingakho ukuzinzisa kwencika kanzima kangaka ezinzweni. Imicabango yakho ingahamba ngesikhathi. Izinzwa zakho azikwazi. Amehlo akho abika kuphela lokho okuphambi kwakho khona manje. Isikhumba sakho sizwa kuphela lokho okusithinta kulo mzuzwana. Ngakho lapho uqondisa ukunaka kwakho ngamabomu ngokubona, ngokuthinta, ngomsindo, ngokuhogela, nangokunambitha, usebenzisa izingxenye zakho ezingakwazi ngokomzimba ukushiya umzuzu wamanje. Zidonsa yonke enye ingxenye yakho zibuye nayo.

Kucabange njengokuphonsa ihange. Isiphepho asimi. Amanzi asenamagagasi. Kodwa uyeka ukukhukhuleka, futhi lokho kukodwa kushintsha yonke into ngalokho ongakwenza okulandelayo.

Kungani ukwehlela ezinzweni zakho kusebenza

Lapho okuthile kukwethusa, noma ubuchopho bakho bunquma nje ukuthi okuthile kuyethusa (okuzwakala kufana ngokuphelele ngaphakathi), buvusa uhlelo lwesexwayiso olusheshayo, olusendulo. Inhliziyo iyasheshisa. Ukuphefumula kuba ngokungajuli. Ukucabanga kuncipha kube usongo nokubaleka. Inkinga ukuthi lolu hlelo alukwazi ngaso sonke isikhathi ukwahlukanisa phakathi kwesimo esiphuthumayo sangempela nomcabango okhathazekile. Luphatha kokubili njengebhere elisegumbini.

Izinzwa zakho ziyindlela yokuphikisana naleso sexwayiso ngobufakazi. Lapho uqaphela ngamabomu izinto ezinhlanu zangempela eziphambi kwakho, unika ubuchopho bakho umfudlana ozinzile wolwazi olusobala, olungenamsindo. Igumbi lilungile. Akukho okukujaha. Ukukhanya kujwayelekile. Isihlalo siqinile. Ochwepheshe bezempilo bachaza ukuzinzisa njengendlela yokunqamula ukusabela kwengcindezi bese kukubuyisela kwamanje, lapho izinga langempela lengozi livame ukuba liphansi kakhulu kunalokho umzimba wakho okukholwayo. I-Cleveland Clinic ikubeka ngokusobala: uma ukhathazekile uvame ukuzihlukanisa kancane nomzimba wakho wenyama bese untanta uye ekukhathazekeni, futhi ukuzinzisa yindlela oxhumana kabusha ngayo.

Kukhona okwesibili okwenzekayo futhi. Ukunaka ikakhulukazi kuwumzila owodwa. Kunzima ngempela ukubalula ukwakheka komkhono wakho bese uzindla ngokungapheli ngoLwesibili olandelayo ngasikhathi sinye. Ukubala kunika ingqondo yakho umsebenzi omncane, ophathekayo. Lowo msebenzi uminyanisa ukuzindla, hhayi ngenkani kodwa ngokuthatha ngokuthula isihlalo ukukhathazeka esasisifuna.

Ukuqamba kuyasiza nakho. Kunobufakazi obuhle obuvela ocwaningweni lwemizwa lokuthi ukubeka amagama kulokho okwenzeka kuwe ("leyo yijakhethi eluhlaza," noma ngisho "lokho kuwukwesaba") kususa ukushisa okuncane kuko. Lapho ubeka igama kulokho okubonayo nokuzwayo, ushintsha usuka ekubeni ngaphakathi emuzweni uye ekubukeni okukuzungezile, futhi leso sinyathelo esincane sokubuyela emuva ngokuvamile yilapho ingcosana yokuqala yokukhululeka ivela khona.

Indlela yokukwenza

Awudingi ukuthula, ubumfihlo, noma amathuluzi athize. Ungakwenza lokhu umile ulayinini. Uma unomzuzwana kuqala, thatha ukuphefumula okukodwa okuhambisa kancane, ukuphefumulela ngaphandle okude nokungasheshi, ukuze unike umzimba wakho ithuba lokuqala. I-University of Rochester Medical Center iphakamisa ukuqala ngokuphefumula ngenxa yalesi sizathu kanye. Bese wehla udlule ezinzweni, ngokuzwakalayo uma ukwazi, ekhanda lakho uma ungakwazi.

1. Izinto ezinhlanu ongazibona. Bheka nxazonke bese uqamba ezinhlanu. Hhayi ngokubheka nje kanye. Yehlela kuyo yonke ngayinye ngempela. Ibala ewindini. Ikhona eliqhaqhekile lebhukwana. Umbala oluhlaza oqondile ejakhethini yomuntu. Imininingwane ibaluleke kakhulu kunesivinini.
2. Izinto ezine ongazithinta noma ongazizwa. Cindezela izinyawo zakho phansi. Qaphela isihlalo emhlane wakho, umthungo webhulukwe lakho lejini, ukupholile kwesiphezulu setafula, isisindo sefoni yakho esandleni sakho. Finyelela bese uthinta okuthile uma ukwazi. Ukwakheka kuhle. Izinga lokushisa lingcono.
3. Izinto ezintathu ongazizwa ngezindlebe. Vumela imisindo ihlukane. Izimoto zomgwaqo ngaphandle. Iwashi. Izwi phansi ephasishi. Ukukhala okuphansi kwezindlebe zakho egumbini elithule kuyabalwa nako. Ulalele ngamabomu, hhayi nje ukuzwa.
4. Izinto ezimbili ongazihogela. Ikhofi, insipho, umoya omusha, iphunga lothuli lesishisi. Uma ungakwazi ukubamba iphunga lapho ukhona, qamba amaphunga amabili owathandayo, noma usondele eduze kwelinye. Hogela umkhono wakho, ukhilimu wezandla, ikhasi lewolintshi.
5. Into eyodwa ongayinambitha. Ukuhabula amanzi, ushingamu, ukunambitheka okusasele kwesidlo sasemini, noma nje ngaphakathi emlonyeni wakho. Okukodwa kwanele.

Lowo umjikelezo ogcwele. Uthatha umzuzu owodwa noma emibili. Uma ufinyelela ekugcineni futhi usaqinile, phinda futhi, kancane kakhulu. Ukudlula kokuqala kuvame nje ukwehlisa ukunaka kwakho kukukhiphe ekhanda lakho. Ukudlula kwesibili ngokuvamile yilapho ukuzinza kwenzeka khona.

Amaphutha avamile

Uma uzame lokhu futhi ungazizwanga lutho, kungenzeka ushayisane nelinye lala maphutha. Akukho namunye kuwo osho ukuthi le ndlela ayikusebenzeli.

• Ukuhamba ngokushesha kakhulu. Yileli elikhulu. Ukukhathazeka kwenza yonke into izwakale iphuthuma, ngakho abantu bagijima bedlula ohlwini bese bezibuza ukuthi kungani lungasizanga. Isivinini yisitha lapha. Iphuzu ukuthi uhlale isikhashana.
• Ukuqamba ngaphandle kokuqaphela. Ukusho ngokushesha "udonga, phansi, ilambu, umnyango, iwindi" ngenkathi ingqondo yakho iqhubeka igaya akuwona ukuzinzisa. Kuwuhlu lokuhlola. Ufuna ukubona udonga ngempela. Umbala walo, amabala alo, indlela ukukhanya okushaya ngayo kulo.
• Ukukuphatha njengokuhlolwa. Akukho amaphuzu. Uma uthola izinto ezintathu kuphela ongazibona ngaphambi kokuthi uzizwe uzole kancane, uphumelele. Uma ungatholi amaphunga nhlobo, weqe. Izinombolo ziyisiqondiso, hhayi isithiyo.
• Ukulindela ukuthi kusule umuzwa. Ngeke, futhi lokho akukona ukwehluleka. Ukuzinzisa kwehlisa ivolumu ngesigaba esinye noma esibili. Isigaba esinye noma esibili ngokuvamile kwanele kanye ukuthatha isinyathelo esilandelayo.

Kwenze kube okwakho

Izinombolo azingcwele. Ziluhlaka olukugcina uhamba lapho ubuchopho bakho bufuna ukuma.

Uma inzwa ingatholakali

Awekho amaphunga eduze? Yeqela ekunambitheni, noma ushintshe. Awukwazi ukunyakaza ukuthinta izinto? Qaphela izindawo lapho umzimba wakho usuvele uhlangana nomhlaba: phansi, isihlalo, izingubo zakho. Le ndlela iyagoba. Iphuzu ukuthintana kwezinzwa nokwamanje, hhayi uhlu lokuhlola oluphelele.

Zama inguqulo emfushane

Uma izinyathelo ezinhlanu zizwakala ziziningi kakhulu ngomzuzu omubi, i-Cleveland Clinic ifundisa nomzala onciphisiwe, indlela ye-3-3-3. Qamba izinto ezintathu ongazibona, ezintathu ongazizwa ngezindlebe, bese unyakazisa izingxenye ezintathu zomzimba wakho. Nyakazisa iminwe yakho. Jikijika amahlombe akho. Thinta ngezinyawo zakho. Izinyathelo ezimbalwa, umbono ofanayo. Gcina inguqulo emfushane ephaketheni lakho ngezikhathi lapho ngisho ukubala kuze kufike kwesihlanu kuzwakala kukuningi.

Finyelela emuzweni onamandla

Lapho ukukhathazeka kunomsindo, imizwa emnene ingaminzwa. Ngezinye izikhathi udinga isignali eqinile. Bamba iqhwa. Gijimisa izandla zakho ngaphansi kwamanzi abandayo. Luma into emuncu. Phumela ngaphandle emoyeni obandayo noma ofudumele. Umuzwa ocacile, okunzima ukuwuziba, unika ukunaka kwakho indawo elula yokugxila kuyo lapho ukuqaphela okumnene kungadabuli.

Kubambanise nokuphefumula kwakho

Ukuzinzisa nokuphefumula okuhambisa kancane kungabangane abahle. Ungakhipha umoya okude kanye phakathi kwesinyathelo ngasinye, noma uvumele nje ukuphefumula kwakho kuzinze ngokwakho njengoba ukunaka kwakho kubuyela egumbini. Sebenzisa noma yikuphi okukuzolisayo. Yeqa noma yikuphi okungakuzolisi.

Kuzilolonge ngaphambi kokuba ukudinge

Nayi ingxenye abantu abayeqayo. Indlela oyifundile kuphela kunzima ukuyithola esimweni sangempela esibucayi, lapho ukucabanga kwakho sekuncipha nezandla zakho ziyathuthumela. Indlela oyilolonge ngempela ifika kuwe ngokwayo.

Ngakho yenze uma uzolile. Kanye ngosuku, isonto lonke. Ulinde igedlela. Uhlezi ekukhanyeni okubomvu. Uxubha amazinyo akho. Kuzwakala cishe kuyisiwula ukuzizinzisa uma usuvele ulungile, kodwa yilokho iphuzu. Ubeka indlela ingqondo yakho engayilandela kamuva, ebumnyameni, lapho ungakwazi ukucabanga ngokucacile ngokwanele ukufunda imiyalelo. Umgomo ukwenza i-5-4-3-2-1 ibe into umzimba wakho oyikhumbula ingxenye, njengenombolo yefoni ongadingi ukuyibheka.

Lapho kusiza, nalapho kungasizi

Ukuzinzisa kusebenza kangcono kakhulu ekukhuphukeni okubukhali, kwaleso sikhathi kanye. Igagasi lokuqala lokuhlaselwa kwethuku. Isikhukhula sokudideka. Uvalo olushaya ngaphambi kwento enzima. Kuphathekayo futhi kungabonakali, ngakho ungakusebenzisa kanye kulezo zimo lapho ukusuka kungenakwenzeka. Abantu abaningi bakugcina njengesenzo sokuqala: zinzisa kuqala ukuze wehle ngesigaba esinye, bese unquma ukuthi wenzeni okulandelayo.

Imikhawulo embalwa eqotho. Ukuzinzisa kuthulisa umuzwa. Akususi into okhathazeke ngayo, futhi akufanele kwenze njalo. Kuyithuluzi legagasi, hhayi ikhambi lolwandle. Kwabanye abantu, ikakhulukazi ngemva kwezinhlobo ezithile zenhlungu yengqondo, ukuphendulela ukunaka ngaphakathi noma ekuphefumuleni kungavusa ukukhathazeka okwengeziwe kunokukunciphisa. Uma nguwe lowo, akukona ukwehluleka kwakho. Kunalokho ncika kanzima ezinzweni zangaphandle. Ukubona, umsindo, ukuzwa kwezinto eziqinile ezikuzungezile, kunanoma yini eyenzeka ngaphakathi emzimbeni wakho. Futhi cabanga ngokusebenza nochwepheshe ongakwazi ukubumba lo mkhuba ukuze ukulingane.

Uma ukukhathazeka kungasengeyona ngempela igagasi, uma kuyisikhukhula esikhona izinsuku eziningi, kuphazamisa ubuthongo, umsebenzi, noma abantu obathandayo, noma uzithola uzinzisa njalonjalo nje ukuze usebenze, lokho kufanele ukukuyise kudokotela noma kumeluleki. Ukudinga okungaphezu kwendlela yomzuzu owodwa akulona uphawu lokuthi ukwenze kabi. Kuwuphawu lokuthi ufanelwe usizo olungaphezu kwalokho indlela yomzuzu owodwa engakunika. Ukufinyelela kulokho kuwuhlobo lwako lokuzinzisa. Kuwukuma phezu kwento eqinile.

Imithombo

• University of Rochester Medical Center, 5-4-3-2-1 Coping Technique for Anxiety
• Cleveland Clinic, Grounding Techniques To Help Calm Anxiety
• Healthline, The 5-4-3-2-1 Grounding Technique for Anxiety