Amathiphu asheshayo
- Xegisa umhlathi wakho bese wehlisa amahlombe akho.
- Qinisa indawo eyodwa eqinile, bese uyidedela.
- Qaphela ukubamba kwakho bese uxegisa izandla zakho.
Zungezisa amahlombe akho umzuzwana. Ingabe ehle ngale kwalokho obekulindele? Xegisa umhlathi wakho. Ingabe amazinyo akho abethene? Iningi lethu lihamba liphethe ukuqina esingazange sivumelane ngokukuphatha. Kuqoqana buthule ngenkathi siphendula ama-imeyili noma sihleli esiminyaminyeni sezimoto noma silele siphapheme ngo-3 ekuseni, futhi ngesikhathi sikuphawula, kuzwakala njengengxenye yethu.
Akunjalo. Kuyinsalela.
Uma into ikucindezela, umzimba wakho uyazilungiselela. Imisipha iyaqina ukukwenza ulungele ukunyakaza, ukulwa noma ukubaleka noma nje ukuzilungiselela ukushayeka. Lokho kuyinkinga endala, ewusizo yokuzenzekelayo. Inkinga ukuthi ingcindezi yesimanje ivame ukungapheli ngokugijima noma ukulwa. Umnqamulajuqu udlula bese kufika omusha. Ingxoxo enzima iphela bese uyiphinda amahora. Ngakho ukuzilungiselela akudedeli ngokuphelele. Kuvele kunqwabelane.
Umjikelezo obhajwe kuwo
I-American Psychological Association ichaza ukuqina kwemisipha njengempendulo ecishe ibe eyokuzenzekelayo engcindezini, indlela yomzimba yokuzivikela ekulimaleni. Ngokuzuma okukodwa kwengcindezi, imisipha yakho iqina yonke ngesikhathi esisodwa bese iyadedela uma lowo mzuzu udlula. Ngaphansi kwengcindezi eqhubekayo, ayikutholi lokho kudedela. Kunalokho izinza esimweni esiphansi, esiqhubekayo sokuzivikela.
Lokho kuzivikela kunenani. I-APA ixhuma ukuqina kwemisipha okungapheli emahlombe, entanyeni, nasekhanda nekhanda elibuhlungu lokuqina kanye ne-migraine, futhi ixhuma ingcindezi yomsebenzi nobuhlungu bomhlane ophansi nengxenye ephezulu yomzimba. Uma wake waqeda iviki elicindezelayo unentamo eqinile noma ubuhlungu phakathi kwamathambo akho amahlombe, yilokhu okwenzayo. Umzimba wakho ubuzivikela, futhi akekho owutshele ukuthi usongo seluphelile.
Nayi ingxenye efanele ukwaziwa. Uphawu luhamba ngazo zombili izindlela. Imisipha eqinile ayivele iphendule engcindezini, iyayibika. Umhlathi oqinile nesifuba esiqinile kutshela ubuchopho bakho ukuthi kukhona okusalungile, okugcina isexwayiso sivungazela, okugcina imisipha iqinile. Kuzungeza kuzungeze. Izindaba ezinhle zicashe kulowo mjikelezo ofanayo: uma umzimba ungondla ingcindezi ngenhla, ungondla nokuzola. Ukudedela umsipha ngamabomu kuthumela umlayezo othule ubuyele ebuchosheni bakho ukuthi ingozi seyidlulile.
Ukudedela, ingxenye eyodwa ngesikhathi
Indlela ethembeke kakhulu yokuqeda umjikelezo yindlela odokotela abayibiza nge-progressive muscle relaxation. Umqondo ucishe ube lula kakhulu. Uqinisa iqembu lemisipha ngamabomu imizuzwana embalwa, bese uyalidedela bese unaka umehluko ngokusondele. Umehluko ufundisa umzimba wakho ukuthi "ukudedela" kuzwakala kanjani ngempela, okunzima ukukuthola kunalokho okuzwakala kunjalo uma ubuzilungiselele isikhathi eside kangangokuthi ukuqina kuzwakala kujwayelekile.
I-Cleveland Clinic ikubona njengokukhipha umzimba wakho ekulweni-noma-ukubaleka bese kungena kulokho okuvame ukubizwa nge-rest-and-digest, isimo lapho isivinini senhliziyo yakho nomfutho wegazi kwehla khona. Ungenza inguqulo egcwele cishe imizuzu eyishumi kuya kwelishumi nanhlanu. Thola indawo lapho ungeke uphazamiseke, hlala noma ulale phansi, bese uvumela ukuphefumula kwakho kuhambe kancane ngaphambi kokuqala.
- Qala ngezinyawo zakho. Songa iminwe yezinyawo bese uqinisa izinyawo zakho kakhulu cishe imizuzwana emihlanu. Qaphela ukuqina.
- Dedela konke ngesikhathi esisodwa. Zwa ukufudumala nobunzima obungenayo. Phumula lapho imizuzwana eyishumi noma ngaphezulu.
- Yenyukela emisa yakho namathanga. Qinisa, bamba, dedela. Ukuma okufanayo.
- Sebenza esiswini sakho nasemhlane ophansi, bese ezandleni zakho, wenza izibhakela, bese ezingalweni zakho.
- Phakamisela amahlombe akho ezindlebeni zakho, bamba ukuqina, bese uwadedela awe.
- Qeda ngobuso bakho. Shwabanisa konke ngaphakathi, bese udedela. Vumela isiphongo sakho nomhlathi kuxege.
Ungasheshisi ukudedela. Ingxenye yokuqinisa akuyona ngempela iphuzu. Iphuzu ukudedela, nomzuzu olandelayo lapho ubamba umzimba wakho uthamba ngempela. Abantu abaningi bayamangala ukuthi babebambe kangakanani uma sebekuzwa kuhamba.
Amazwana asebenzayo avela e-Cleveland Clinic: sukuma kancane uma usuqedile. Ukuphumula okujulile kungehlisa umfutho wakho wegazi, futhi ukuvuka ngokushesha kakhulu kungakushiya unesiyezi. Uma unesifo senhliziyo, umfutho wegazi ophezulu, noma noma yikuphi ukulimala okwenza ukuqinisa umsipha kube buhlungu, xhumana nodokotela wakho kuqala bese uhamba kancane. Qinisa kube ukucindezela okuqinile, ungalokothi ufike emphethweni wokugoqana kwemisipha.
Uma unomzuzu owodwa kuphela
Ukulandelana okugcwele kufanele ukwenziwa, kodwa ngeke uhlale unemizuzu eyishumi ethule. Ungaboleka umgomo ofanayo ezikhaleni zosuku olujwayelekile.
Khetha indawo lapho ukuqina kwakho kuhlala khona. Kubantu abaningi kungenye yezintathu: umhlathi, amahlombe, noma izandla. Kuqinise kakhulu ngokubala okuhamba kancane kwesihlanu, bese udedela bese ukuvumela kuhlale kuxegile ukuphefumula okukodwa noma kabili. Lowo mkhuba owodwa, owenziwa etafuleni lakho phakathi kwemisebenzi, ungaphazamisa ukwakheka ngaphambi kokuba kuphenduke ikhanda elibuhlungu.
Ukuhlola umzimba nakho kuyasebenza, ngaphandle kokuqinisa nhlobo. Vala amehlo akho bese uhambisa ukunaka kwakho kancane kusuka esikhumbeni sekhanda kuze kufike ezinyaweni zakho, uma noma kuphi lapho kuzwakala kuqinile bese ucabanga umoya ufinyelela kukho. Awuphoqi lutho. Uvele uyaphawula, okuvame ukwanela ukuxegisa lokho obekubambelele ngenxa yomkhuba.
Vumela ukuphefumula kwakho kwenze omunye umsebenzi
Ukuphefumula kwakho nemisipha yakho kuxhunywe ohlelweni olulodwa lokuzolisa, ngakho kuyasiza ukukusebenzisa ndawonye. Ukubuyekezwa kokuphefumula okuhamba kancane ejenali *Breathe* kwathola ukuthi ukwehla kufike ekuphefumuleni okungaba yisithupha ngomzuzu kuguqula isimiso somuzwa wakho kube ibhalansi ye-parasympathetic, impendulo efanayo yokuzola i-progressive relaxation ekuyifunayo.
Insimbi elula kunazo zonke ukuphefumulela ngaphandle kwakho. Kwenze kube kude kunokuphefumulela ngaphakathi. Phefumulela ngaphakathi kancane ngokubala kwesine, bese uphefumulela ngaphandle ngokubala kwesithupha, uvumela amahlombe akho ehle kancane kancane njalo lapho uphefumulela ngaphandle. Hlanganisa lokho nokudedela noma yimuphi umsipha ogxile kuwo, bese zombili ziqinisana. Uthumela umlayezo ofanayo ngeziteshi ezimbili ngesikhathi esisodwa.
Inguqulo yansuku zonke
Ukuqina okuningi akulokothi kufinyelele ezingeni lokuzivocavoca kokuphumula. Kuwukunqwabelana okuhamba kancane kosuku oluchithwe uzilungiselele kancane. Imikhuba emincane embalwa iyivimbela ukuba inqwabelane:
- Beka ukuzihlola okuthule okubili. Isikhumbuzo sefoni noma ekuqaleni kwehora ngalinye. Uma kufika, vele uqaphele umhlathi namahlombe akho bese uwehlisa.
- Nyakaza. Ukuhamba okufushane, ukwelula okumbalwa, ukusukuma ukuze uzamazamise izingalo zakho. Ukunyakaza kunika imisipha ezilungiselele indawo yokukhipha.
- Naka ukuma kwakho ngaphandle kokukhathazeka ngakho ngokweqile. Ukugoba phambili amahora buthule kufaka intamo yakho nomhlane ophezulu. Ukusetha kabusha manje nangesinye isikhathi kuyakusindisa.
- Qaphela izandla zakho. Zibamba isondo lokushayela, ifoni, umphetho wetafula. Xegisa ukubamba.
Akukho kulokhu okuyisimanga. Yilelo iphuzu. Kudedelwe izikhathi eziyikhulu ezincane, ukuqina akulokothi kuthole ithuba lokuqina.
Uma ukukudedela kunganele
Lawa mathuluzi ehlisa umsindo wokuqina ngaleso sikhathi, futhi ngokuhamba kwesikhathi angehlisa ukuthi umthwala kangakanani. Akusona isixazululo sakho konke, futhi akuhloselwe ukuba njalo.
Uma unobuhlungu obungadambi noma ngabe welula noma uphumula kangakanani, bona udokotela. Ubuhlungu bemisipha obungapheli, ikhanda elibuhlungu njalo, noma ukuqina okucekela phansi ubuthongo bakho kungakhomba into ukuzivocavoca kokuphumula okungeke kuyithinte, futhi kufanele ukubukwa ngempela. Uma ukuqina kufika kusongwe nokukhathazeka ongakwazi ukukuvala, umoya ophansi ohlalayo, noma umuzwa wokuthi ingcindezi iyekile ukudamba nhlobo, lokho kufanele ukukhuluma ngakho nochwepheshe. Ukufinyelela akukhona ukuvuma ukuthi ukuzivocavoca kwehlulekile. Kuwukuthola uhlobo olufanele losizo ngalokho okwenzeka ngempela.
Umzimba wakho ubulokhu ubambelele endaweni yakho, mhlawumbe isikhathi eside. Uvunyelwe ukubeka phansi okunye kwalokho.
Imithombo
- American Psychological Association, Imiphumela yengcindezi emzimbeni
- Cleveland Clinic, Izinzuzo Ze-Progressive Muscle Relaxation
- Mayo Clinic, Amasu okuphumula: Zama lezi zinyathelo ukwehlisa ingcindezi
- Breathe (European Respiratory Society), Imiphumela yomzimba yokuphefumula okuhamba kancane emuntwini onempilo