Amathiphu asheshayo
- Qinisa kanzima imizuzwana emihlanu, bese udedela.
- Phefumulela ngaphakathi ngenkathi ucindezela, phandle ngenkathi udedela.
- Vumela amahlombe akho awe edlule lapho ema khona.
Qaphela amahlombe akho isikhashana. Khona manje, ngenkathi ufunda. Kunethuba elihle lokuthi aphakanyisiwe ndawana thile eduze nezindlebe zakho, umhlathi wakho uqinile, futhi izandla zakho zenza okuthile ongazicelanga ukukwenza. Iningi lethu lithwala ingcindezi emisipheni yethu isikhathi eside ngaphambi kokuvuma ukuthi sicindezelekile. Umzimba ugcina irekhodi ingqondo engakaliboni.
Ukukhulula imisipha ngokulandelana kusebenza lelo rekhodi ngokuhlehla. Esikhundleni sokuzama ukuzikhulumela ukuba uzole, uya ngqo emisipheni bese uyikhulula iqembu ngalinye ngesikhathi. Iqhinga licishe libe lula kakhulu ukuze ulethembe: uqinisa ngamabomu iqoqo lemisipha imizuzwana embalwa, bese uyidedela yonke ngasikhathi sinye bese uzwa umehluko. Qinisa, dedela. Qinisa, dedela. Uhamba emzimbeni ngokulandelana, okuyilapho "ukulandelana" kuvela khona.
Lapho lokhu kuvela khona
Lokhu akusona umkhuba wempilo enhle othile aweqanjwa nyakenye. Udokotela ogama lakhe lingu-Edmund Jacobson wakuthuthukisa emuva ngeminyaka yawo-1920, okuyisizathu sokuthi ngezinye izikhathi uzobona kubizwa ngokuthi indlela ka-Jacobson yokukhulula. Umqondo wakhe wokuqala wawucacile futhi umile: umzimba oqinile nengqondo ezolile azihlali ndawonye ngempela. Khulula umzimba bese ingqondo ivame ukuwulandela phansi.
Emva kwekhulu leminyaka lokwenza, ubufakazi buqinile. Ukubuyekezwa okuhlelekile kuka-2024 kwahlanganisa izifundo ezingama-46 emazweni angama-16, kufaka abantu abadala abangaphezu kuka-3,400, kwathola ukuthi ukukhulula imisipha ngokulandelana kwehlisa ngokuthembeka ingcindezi, ukukhathazeka, nokudangala, futhi kwasebenza kangcono ngisho lapho kuhlanganiswa nokunye ukusekelwa njengokwelashwa. Labo abantu abaningi ezindaweni eziningi befinyelela endaweni efanayo. Kushibhile, akudingi mshini, futhi usuvele unayo yonke imisipha.
Kungani ukucindezela kukusiza ukhulule
Nansi ingxenye eyenza kucace.
Lapho udungekile, umzimba wakho usebenzisa uhlelo lwawo lokuxwayisa, lolo olwakhelwe ingozi yangempela. Inhliziyo esheshayo, umoya ongajuli, imisipha eyilungele ukulwa noma ukubaleka. Igiya eliphambene, lelo elibhekana nokuphumula nokugaywa kokudla nokulungiswa, liyaphushwa. Awukwazi ukumane uzikhiphele kulelo giya elizolile. Kodwa ungakwazi ukumnyenyezela umzimba wakho uye kulo, futhi ukuqinisa-bese-udedela kungenye yezimpawu ezicace kunazo zonke ongazithumela.
Cabanga ngokuthi umsipha odedeliwe uyini ngempela. Ukuze uvumele umsipha ube buthaka, umzimba wakho kufanele wehlise kanye izimpawu zokuxwayisa ebeziwugcina uqinile. Ngakho lapho uqinisa isibhakela sakho kanzima bese uyasidedela, awukhululi isandla nje kuphela. Uqhubezela uhlelo lonke isinyathelo eside ngasezolweni. Kwenze lokho kuwo wonke umzimba bese lezo zinyathelo ziyahlangana.
Kukhona into yesibili ukucindezela okuyenzayo, futhi ayinikwa udumo olwanele. Kukunika umehluko. Iningi lethu lijwayele kakhulu ukuqina okuphansi kangangokuthi asisakwazi ukukuzwa; kumane kufundwa njengokujwayelekile. Ukukhuphula umsipha ngamabomu bese uwuvumela uwe kukubonisa, emzimbeni wakho uqobo, ukuthi ukuqina nokudedela kuzwakala kanjani eceleni komunye. Emva kwemizuliswana embalwa uqala ukubamba ukuqina kusenesikhathi empilweni evamile, ngaphambi kokuba kube yikhanda elibuhlungu noma umoya omubi.
Inguqulo esheshayo, isinyathelo nesinyathelo
Ukwenza okugcwele kungathatha imizuzu eyishumi kuya kwengamashumi amabili, futhi kuhle uma unesikhathi. Imvamisa awunaso. Ngakho nakhu ukwenza okwehliswe kancane ongakwenza emizuzwini emithathu noma emine, uhlezi esihlalweni, kungekho namunye owazi.
Imithetho embalwa eyisisekelo kuqala. Qinisa iqembu ngalinye ngokuqinile kodwa ungalokothi kufike ezingeni lobuhlungu noma lokugoqana. Bamba ukucindezela cishe imizuzwana emihlanu, bese udedela konke ngasikhathi sinye uvumele kuhlale kudedelekile imizuzwana eyishumi noma ngaphezulu ngaphambi kokuqhubeka. Phefumulela ngaphakathi ngenkathi uqinisa, uphefumulele phandle ngenkathi udedela. Uma ingxenye yomzimba ilimele noma ibuhlungu, mane uyeqe.
- Izandla nezingalo. Yenza izibhakela ezimbili eziqinile bese uzidonsela ngaphezulu emahlombe akho, uqinisa ingalo yonke. Imizuzwana emihlanu. Zidedele bese uzwa ubunzima bungena ngesikhukhula.
- Ubuso. Shwabanisa konke ngaphakathi. Cimeza amehlo akho, shwabanisa isiphongo sakho, qinisa umhlathi wakho. Bamba. Bese uvumela ubuso bakho bonke budedele, umlomo uvuleke kancane.
- Amahlombe nentamo. Phakamisela amahlombe akho ngasezindlebeni zakho aze afinyelele phezulu ngangokunokwenzeka. Bamba. Wavumele awe, uwavumele aqhubeke ewa kancane edlule lapho ubucabanga ukuthi azoma khona.
- Isifuba nesisu. Phefumulela ngaphakathi bese uqinisa isisu sakho njengokungathi uzilungiselela ukugxotshwa. Bamba. Dedela ngokuphefumulela phandle okude.
- Imilenze nezinyawo. Yelulisa imilenze yakho, ukhombise ngezinzwane zakho, bese uqinisa konke kusukela okhalweni kuya onyaweni. Bamba. Vumela imilenze yakho idedeleke futhi ibe nzima.
Lokho kungukwenza okukodwa okugcwele. Uma unomunye umzuzu, kwenze futhi kusukela phezulu. Abantu abaningi bazwa umehluko ocacile emva komzuliswano wokuqala. Umuzwa ohlokozelayo, oqinile uhlehla isinyathelo. Awuhloseli ukuthokoza ngokweqile. Uhlosele ukuba nokuzola okwedlula lapho ubukhona, okwanele ukubhekana nento elandelayo.
Nini ozokusebenzisa
Lokhu kuzuza indawo yako ezikhathini eziphakathi nendawo. Imizuzu emihlanu ngaphambi kocingo olunzima. Ukulala embhedeni ngo-11 ebusuku nengqondo engafuni ukucisha. Ukulinda ehhovisi likadokotela. Ekupheleni kosuku lapho ungezwa ukuqina kuhlezi emhlane wakho njengesikhwama esisemhlane owakhohlwa ukusikhipha.
Kuhle ikakhulukazi ohlotsheni lwengcindezi olujamele emzimbeni, amazinyo aqinile, intamo elukhuni, lokho kungakhululeki komzimba wonke lapho ungakwazi ukuhlala ngokuzola. Ngoba kungokomzimba, kunika ingqondo esheshayo umsebenzi ozokwenza ongewona ukucabanga okwengeziwe. Abanye abantu basebenzisa inguqulo emfushane njengokuzehlisa kwansuku zonke ngaphambi kokulala. Ngokuthi isigqi sokuqinisa-nokudedela sijwayeleke kangakanani lapho uzolile, kuba lula ukuvela lapho ungazolile.
Isexwayiso esisheshayo, esiqotho. Uma unokulimala kwemisipha, ukuhlinzwa kwakamuva, noma isimo esenza ukuqinisa kube yingozi, bheka nodokotela noma udokotela wokwelapha umzimba ukuthi yimiphi imisipha okumele uyeqe noma ukuthi ungancika enguqulweni yokudedela kuphela esikhundleni salokho (mane uvumele indawo ngayinye ithambe ngaphandle kokucindezela). Futhi kubantu abambalwa, ukuqondisa ukunaka ngaphakathi emzimbeni kungavusa ukukhathazeka esikhundleni sokukuthulisa. Uma kunguwe lowo, awukwenzi ngendlela engalungile. Zama ithuluzi lokukhulula eliqondisa ukunaka kwakho ngaphandle esikhundleni salokho, njengokuqamba izinto ongazibona nozizwayo eduze kwakho.
Uma kungasebenzi ngokugcwele
Ezinye izinsuku uzokwenza yonke le nto usazizwa uqinile. Lokho kuyenzeka, futhi akusho ukuthi indlela iphukile noma ukuthi wena uphukile. Amakhono okukhulula aba lula ngokuphindaphinda; imizamo yokuqala embalwa imvamisa yiyona engakhangi kakhulu. Iseshini elilodwa elinzima akusona isinqumo.
Okubaluleke kakhulu iphethini. Ithuluzi elinjengaleli lihloselwe ukwehlisa umsindo ngomzuzu onzima, hhayi ukuthwala isisindo sokukhathazeka okukanye nawe izinsuku eziningi. Uma uzithola ufinyelela imisebenzi yokuthulisa njalonjalo ukuze usebenze nje, uma ubuthongo bulokhu bumoshakala, noma uma ukuqina kuchichima emsebenzini wakho nasebudlelwaneni bakho, lokho kufanele kuletshwe kudokotela noma udokotela wengqondo. Ukufuna umhlaba ozinze kakhulu kunalokho imizuzu embalwa yomsebenzi wemisipha engakunika kona akusona ukwehluleka komzamo. Kungukufunda okunengqondo ngalokho okudingayo, futhi kuyinto usizo oluyenzelwe.
Imithombo
- Cleveland Clinic, Benefits of Progressive Muscle Relaxation
- Mayo Clinic, Relaxation techniques: Try these steps to lower stress
- National Center for Biotechnology Information, Efficacy of Progressive Muscle Relaxation in Adults for Stress, Anxiety, and Depression: A Systematic Review