Ukuzinzisa Ngomzimba: Indlela Yokubuyela Kwamanje Lapho Ingqondo Yakho Ingafuni

Kunohlobo oluthile lomzuzu omubi lapho ukuzikhulumela ukwehla kungenzi lutho. Imicabango yakho igijimela endaweni ongafuni ukuya kuyo. Igumbi lizwakala likude, noma libukhali kakhulu, noma lingekho ngokweqiniso ngokuxaka. Mhlawumbe inkumbulo idlwengule okwamanje. Mhlawumbe ukukhathazeka akunakumo, isivinini nje. Noma yini, iseluleko esijwayelekile sokuthi "zola bese ukucabangisise" sifika njengehlaya, ngoba ukucabanga kwakho yiyo ingxenye evuthayo.

Ukuzinzisa kungokwalowo mzuzu kanye. Akuceli ingqondo yakho ukuthi ilungise ingqondo yakho. Kuzungeza yona, kudlule emzimbeni, kusebenzisa izinzwa zakho ezinhlanu ukukudonsa ukukhiphe endilingweni bese kukubuyisela kwamanje. Umbono usobala. Ukwethuka kwakho kuhlala ikusasa noma kwesikhathi esidlulile. Umzimba wakho uhlezi ulapha, khona manje. Ukuzinzisa kusebenzisa okwesibili ukuphazamisa okokuqala.

Ochwepheshe bezempilo bencika kuko kakhulu, futhi hhayi nje kalula. Kuvela njengekhono elibalulekile lokuzinzisa ekunakekelweni kwenhlungu yengqondo. Isiqondiso se-SAMHSA sabahlinzeki bezempilo yokuziphatha sichaza ukuzinzisa ngomfanekiso omncane, ophelele: umuntu obanjwe enkumbulweni ekhathazayo ufana nomuntu olahleke ngaphakathi kwebhayisikobho, futhi ukuzinzisa yilokho okubasiza baphume ethiyetha emnyama bangene ekukhanyeni kosuku kwegumbi lamanje. Awususi lokho okuzwayo. Ubanzisa isikhala esikuzungezile size ukwazi ukusukuma futhi.

Ukuthi kungani izinzwa zisebenza lapho ukucabanga kungasebenzi

Uma ugcwele, ingxenye endala, esheshayo yobuchopho bakho ibambe isondo lokuqondisa. Yakhelwe ukubona ingozi nokusabela, futhi lapho ishisa iminzisa ingxenye ehamba kancane, ecophelela kakhulu obuvame ukuyisebenzisa ukucabanga, ukuhlela, nokuzethemba. Yingakho "zola nje" kungenamsebenzi phakathi kwakho. Iwayarin obungayidinga ukuze uzole ngomyalo yiwayarin esithule.

Ukuzinzisa kunika leyo ngxenye ecophelelayo yobuchopho bakho umsebenzi omncane, ophathekayo ozowenza. Ukuqamba izinto ezinhlanu ezithize ongazibona, noma ukuchaza ukwakheka okuqondile kwesihlalo ngaphansi kwesandla sakho, kuthatha ukunaka nokubaneka kwenkumbulo esebenzayo. Ukukwenza kudonsa amanye amandla abuyele engxenyeni yobuchopho bakho ecabangayo, futhi njengoba ibuya, isexwayiso sivame ukuzinza. I-University of Rochester Medical Center, efundisa inguqulo esetshenziswa kabanzi yalokhu, ikubeka kalula: ukuzinzisa kukubophela kwamanje lapho ingqondo yakho igxumagxuma phakathi kwemicabango ekhathazayo.

Kukhona okwesibili okwenzeka nakho, futhi kufanele ukwazi ngoba kukutshela ukuthi kungani ukucaciseleyo kubaluleke kangaka. Ubuchopho obesabile buhweba ngezimpawu ezingacaci, ezibanzi. "Kukhona okungalungile." "Lokhu ngeke kuze kuphele." "Angiphephile." Lezo zimpawu zinamandla kanye ngoba azinakumo. Ukuzinzisa kuziphendula ngokuphambene: amaqiniso. Phansi kuqinile. Inkomishi iluhlaza sasibhakabhaka. Iwashi lithi kudlule imizuzu eyishumi ihora lesine. Akukho kulokho okuphikisana nokwesaba ngqo. Kumane kugcwalise umzuzu ngokweqiniso okuningi kangaka okusobala, okuhloleka, kwamanje kangangokuthi ukwesaba kube nesikhala esincane sokukhula. Awuphikisani nesexwayiso. Usiminyanisa ngalokho okuyiqiniso ngempela.

Qaphela ukuthi ukuzinzisa akuyini. Akukhona ukuphazamiseka ngomqondo wokugwema imizwa yakho. Awenzi sengathi akukho okungalungile. Unika uhlelo lwezinzwa olukhungathekile indawo yokugxila ukuze umuzwa udlule esikhundleni sokukugwinya. I-Cleveland Clinic ikubeka kahle ngomfanekiso wesihlahla esesiphephweni: ukuzinzisa yilokho okukugcina uzikhile ngesikhathi umoya wenza lokho umoya okwenzayo.

Elilodwa iningi labantu eliqala ngalo

Uma ufunda kuphela ithuluzi elilodwa lokuzinzisa, yenza libe yileli. Livame ukubizwa ngokuthi i-5-4-3-2-1. Wehla udlule ezinzweni zakho, ngayinye ngesikhathi, uqamba lokho okukuzungezile ngempela.

1. Izinto ezinhlanu ongazibona. Bheka, bese uzisho kuwe. Umfantu ophezulu ophahleni. Inkomishi eluhlaza. Indlela ukukhanya okushaya ngayo phansi. Cacisa. "Ipeni" kulungile; "ipeni elimnyama elihlafuniwe elingenayo isivalo" lingcono, ngoba imininingwane yilokho okugcwalisa ingqondo yakho.
2. Izinto ezine ongazizwa. Hhayi imizwa. Izinto zomzimba ezikuthinta khona manje. Phansi ngaphansi kwezinyawo zakho. Umthungo webhulukwe lakho lejini. Umoya opholile ezingalweni zakho. Cindezela isandla sicaba etafuleni bese uzwa itafula licindezela emumva.
3. Izinto ezintathu ongazizwa ngezindlebe. Vumela izindlebe zakho zifinyelele. Ifeni. Izimoto zomgwaqo. Ukuphefumula kwakho. Ukuduma okuphansi igumbi elithule elikwenzayo ngempela lapho uma ulalele.
4. Izinto ezimbili ongazihogela. Ikhofi, insipho, umoya wangaphandle, ngaphakathi kwemikhono yakho. Uma ngempela ungahogeli lutho, kunalokho qamba amaphunga amabili owathandayo.
5. Into eyodwa ongayinambitha. Noma yini esivele isemlonyeni wakho. Ukuhabula amanzi. Ushuqela. Ngisho nokunambitheka komlomo wakho kuyabalwa.

Kwenze kancane. Ukuphefumulela phandle kude nangokungasheshi ngaphambi kokuqala, naphakathi kwezinyathelo, kuyasiza. Awukho umklomelo wokuqeda ngokushesha, futhi ukujaha kwephula iphuzu. Uma ufinyelela ekugcineni futhi usaphazamisekile, phinda futhi. Abanye abantu bakwenza kabili noma kathathu ngaphambi kokuthi phansi kuzwakale kuqinile.

Uma ukubona nokuzwa kunganele

Ukuqamba kwezinzwa kuthambile, futhi ngosuku olunzima ngempela kungazwakala kuthambe kakhulu ukuze kufinyelele. Yilapho kusiza khona ukuqasha umzimba ngokuqondile kakhulu. Umuzwa womzimba oqinile unika ubuchopho okuthile okunomsindo omkhulu ukugxila kuko.

• Gijimisa amanzi apholile ezihlakaleni zakho nasemuva kwezandla zakho, bese unaka kakhulu izinga lokushisa.
• Bamba okuthile okubandayo noma okunobunjalo: iqhwa, ukhiye, itshe elibushelelezi ephaketheni lakho.
• Cindezela izinyawo zakho phansi sengathi uzama ukushiya izinyathelo. Zwa isisindo sakho. Zwa ukuthi phansi kuyakubamba.
• Qinisa izibhakela zakho isikhashana, bese uzivumela ziwe zivuleke. Yenza okufanayo namahlombe akho: phezulu ezindlebeni zakho, bese phansi.
• Yelula. Finyelela ngaphezu kwekhanda, jikijika intamo yakho kancane, cindezela izintende zezandla zakho ndawonye. Imizuzu embalwa yokunyakaza okulula inika ingcindezi indawo yokuya kuyo.

Izinsiza ze-SAMHSA zizibala lezi kanye nezinguqulo zezinzwa ngesizathu. Imizimba ehlukene isabela eminyango ehlukene. Ngolunye usuku, ukuqamba imibala kuyakwenza. Ngolunye, amanzi abandayo kuphela ezihlakaleni ayadabula. Kokubili kuwukuzinzisa. Akukho okulunge kakhulu.

Kukhona nenguqulo ethule kakhulu, yengqondo yezimo lapho ungeke unyakaze noma uthinte kakhulu: ukuma emugqeni, ukuhlala emhlanganweni, ukulala uvukile ngo-3 a.m. Bala emumva usuka kwikhulu ngokwesikhombisa. Bala zonke izilwane ongazicabanga eziqala ngonobumba ngamunye we-alfabhethi. Chaza inqubo ejwayelekile ngemininingwane egcwele, isinyathelo nesinyathelo. Khetha isigaba bese usigcwalisa, kancane: wonke umgwaqo ohambeni lwakho oya emsebenzini, zonke izingoma zeqembu olithandayo. Inhloso iyafana. Nika ubuchopho obucabangayo umsebenzi ozibandakanya ngokwanele kangangokuthi isexwayiso kumele sabelane ngesikhala.

Ukuzinzisa ezimeni ezivela ngempela

Inguqulo evamile iwusizo, kodwa izikhathi odinga kakhulu ukuzinzisa zivame ukuba nezimo zazo ezingaphathekile kahle. Ezimbalwa ezijwayelekile, nendlela yokugoba ithuluzi ukuze lilingane.

Ngo-3 a.m., lapho ukukhathazeka kungavali. Ukuqamba kwezinzwa ebumnyameni kunzima, ngakho ncika ekuthinteni nasesisindweni. Zwa amashidi, umcamelo, umatilasi okuphakamisayo. Qamba isisindo somzimba wakho ozika embhedeni. Uma ingqondo yakho iqhubeka ikudonsela emumva ekukhathazekeni, lokho kujwayelekile. Ungakulwi. Buyisa nje ukunaka kwakho entweni elandelayo yomzimba, kaninginingi. Awuzami ukuphoqa ubuthongo. Uzama ukuyeka ukondla indilinga ukuze umzimba wakho wenze okusele.

Uma uzizwa ukude noma ungekho ngokweqiniso. Lowo muzwa wokuntanta, wenkungu, wokuzibukela ngaphandle unegama (i-dissociation), futhi kuyindlela yomzimba yokukhipha ipulaka lapho izinto zizwakala zeqile. Ukuzinzisa kungenye yamathuluzi amakhulu ochwepheshe abawasebenzisayo ngakho, kodwa ngokuvamile udinga okufakwayo okuqinile ukuze udabule inkungu. Ukubanda kungumngane wakho lapha. Amanzi abandayo, iqhwa, ikani elibandayo entanyeni yakho. Amaphunga aqinile ayasiza nawo, njenge-citrus noma i-mint. Yisho igama lakho ngokuzwakalayo, usuku, ukuthi ukuphi, ukuthi ungabonani. Amaqiniso asobala aqondisayo, ekhulunywayo, ayintambo yokubuyela.

Eduze kwabanye abantu, lapho ungeke ukwenze kucace. Ukuzinzisa okuningi kucasha obala. Cindezela izinyawo zakho phansi ngaphansi kwetafula. Zwa isihlalo emhlane wakho. Qaphela izinga lokushisa lomoya, isisindo sefoni yakho esandleni sakho, ukwakheka komkhono wakho phakathi kweminwe emibili. Yehlisa isivinini sokuphefumula kwakho okuphumayo. Akekho okumele azi ukuthi wenza noma yini nhlobo.

Lapho inkumbulo ikudonsela kwesikhathi esidlulile. Lona umsebenzi wokuqala wokuzinzisa ekunakekelweni kwenhlungu yengqondo. Iphuzu lonke ukuqhubeka ugcizelela, ngezinzwa zakho, ukuthi ingozi yileso sikhathi kanti wena ukhona manje. Bheka nxazonke bese uthola ubufakazi bakwamanje: into ebingekho ngaleso sikhathi, usuku lwanamuhla efonini yakho, igumbi langempela okulo. Uma izinkumbulo zikudonsela phansi njalo kanjena, sicela ufunde umkhawulo ekugcineni kwale ndaba. Lokhu okumele kuphathwe ngosizo lwangempela.

Kwenze ngaphambi kokuba ukudinge

Nayi ingxenye abantu abayeqayo, futhi yiyo ingxenye eyenza umehluko. Umzuzu omubi kunayo yonke isikhathi esibi kunazo zonke sokufunda ikhono elisha. Uma isikhathi sokuqala ozama ngaso ukuzinzisa kuphakathi kokwethuka, ubuchopho bakho bumatasa kakhulu ukulandela imiyalelo engajwayelekile, futhi lapho kungasebenzi unquma ukuthi ukuzinzisa akusebenzi.

Ngakho kuzilolonge uzolile. Yenza i-5-4-3-2-1 ngesikhathi ulinde igedlela. Kwenze ebhasini. Qaphela phansi ngaphansi kwezinyawo zakho izikhathi ezimbalwa ngosuku ngaphandle kwesizathu nhlobo. Ubeka indlela ukuze lapho isiphepho sifika, indlela isivele ikhona futhi umzimba wakho ungayithola cishe ngokwawo. I-NHS yenza leli phuzu kanye ezinsizeni zayo zokuzisiza: ukuzinzisa kuya kuba lula futhi kuya kuzenzakalela ngokwengeziwe njengoba usukusebenzise lapho ubungakudingi ngempela.

Izinto ezincane ezimbalwa ezikusiza kunamathele:

• Gcina into yokuzinzisa kuwe. Itshe elibushelelezi, uhlweba olunobunjalo, ucezu lwendwangu. Okuthile iminwe yakho engakuthola ngaphandle kokucabanga.
• Kubambanise nesikhumbuzo osuvele unaso. Njalo uma uhlala phansi edeskini lakho, zwa izinyawo zakho. Njalo ngokukhanya okubomvu, qamba imisindo emithathu.
• Yehlisa izinga lokuthi "kuyasebenza." Ukuzinzisa kuyivelakancane ukuguqula kusuka kokuyisishiyagalolunye kuye koyedwa. Kususa ubukhali ngokwanele ukwenza into elandelayo. Lokho ukunqoba, hhayi ukwehluleka.

Umkhawulo omnene, oqotho

Ukuzinzisa yithuluzi lokudlula umzuzu. Kukhona ngempela kulokho, futhi akuceli lutho ngaphandle kokunaka kwakho. Akukhona ukwelashwa, futhi ngeke kufinyelele emsukeni walokho okuqhubeka kukubeka kulezi zikhathi.

Uma uzinzisa njalo ukuze nje udlule ezinsukwini ezijwayelekile, uma ukwethuka, izinkumbulo ezibuyayo, noma lowo muzwa wokuntanta, ongekho ngokweqiniso uvela njalo, noma uma inkumbulo iqhubeka ikudonsela phansi, lokho kuyisiboniso sokungenisa umuntu oqeqeshiwe. Udokotela noma umeluleki angabheka okungaphansi bese ekunikeza usizo umsebenzi wezinzwa nje ongeke ukwazi. Kwabanye abantu, ikakhulukazi ngemva kwenhlungu yengqondo, izindlela ezithize zokuzinzisa zingabuyela emuva zivuse izinto esikhundleni sokuzizinzisa. Uma lokho kwenzeka kuwe, awukwenzi kabi futhi awuphukanga. Kusho ukuthi ufanelwe uhlobo losizo oluzinze kakhulu, futhi ukulufinyelela kuyisinyathelo esinamandla, hhayi esibuthakathaka.

Uma izinto zake zazwakala zeqile kunalokho ongakuthwala wedwa, noma wesatshiswa yimicabango yakho, sicela ungayilindeli wedwa. Khuluma nomuntu manje, namuhla. Usizo olufanele lukhona, futhi uvunyelwe ukuludinga.

Imithombo

• Cleveland Clinic, 13 Grounding Techniques To Help Calm Anxiety
• University of Rochester Medical Center, 5-4-3-2-1 Coping Technique for Anxiety
• SAMHSA / NCBI Bookshelf, Grounding Techniques (Trauma-Informed Care in Behavioral Health Services)
• NHS inform, Grounding exercises