Amathiphu asheshayo
- Bala wehle izinzwa ezinhlanu uye kokune, kokuthathu, kokubili, kokukodwa.
- Gelezisa amanzi apholile ezandleni zakho.
- Kuzijwayeze kanye ngenkathi usuvele uzolile.
Ukukhathazeka okuningi akuphathelene nesimanje. Kuphathelene nekusasa elingakenzeki, noma okwedlule okuhlala ukudlala futhi. Umzimba wakho uhlezi esihlalweni, kanti ingqondo yakho isezinsukwini ezintathu ezizayo, izijwayeza inguqulo embi kunazo zonke yengxoxo ongakabi nayo. Ikamelo okulo ngempela liba lifiphele. Isihlalo esingaphansi kwakho, ukukhanya okungena efasiteleni, umsindo womgwaqo ngaphandle. Akukho kwakho okungenayo.
Ukusetha kabusha ngezinzwa ezinhlanu kuyindlela yokubuyela ekamelweni.
Kungenzeka ukubone kubhalwe ngokuthi 5-4-3-2-1. Kungukubala okufushane ngezinzwa zakho: izinto ezinhlanu ongazibona, ezine ongazithinta, ezintathu ongazizwa, ezimbili ongazihogela, eyodwa ongayinambitha. Yilokho. Alukho uhlelo lokusebenza, akukho ndawo ekhethekile, akukho okumele umuntu akwazi ukuthi uyakwenza. Odokotela bakufundisa njengesinyathelo sokuqala uma uvalo luqala ukukhuphuka, futhi isizathu sokuthi kuzuza leyo ndawo kufanele siqondwe ngaphambi kokuba ukuzame.
Kungani ukuqaphela ikamelo kukuzolisa
Ukukhathazeka kuhlala kokungabambeki. Kwenziwe imibono, izibikezelo, imibukiso engakabi ngeyangempela. Izinzwa zakho zibhekana kuphela nalokho okulapha manje. Inkomishi eyephukile. Ukuvungazela kwefriji. Isisindo sezinyawo zakho phansi.
Uma ngamabomu uthatha lolo lwazi olubambekayo, olujwayelekile, unika ingqondo yakho into engathathi hlangothi ukuyihlafuna. I-University of Rochester Medical Center ichaza le ndlela njengendlela yokuzizinzisa kwamanje "uma ingqondo yakho igxumagxuma phakathi kwemicabango ehlukene ekhathazayo." Awukwazi ukulahleka ngokuphelele emcabangweni obalekayo ube ugxile ngokuphelele endleleni ecacile yomthungo emkhonweni wakho ngasikhathi sinye. Izinzwa ziyanqoba, ngoba zingezangempela kanti umcabango awuwona.
Kukhona nohlangothi lomzimba kulokhu futhi. Uma ingqondo yakho inquma ukuthi into iyingozi, iqalisa isexwayiso esikubiza ngokulwa-noma-ukubaleka: inhliziyo iphakeme, ukuphefumula okungajulile, imisipha iqinile. Ukuzinza kunika leso sexwayiso isizathu sokwehla. I-Cleveland Clinic ikubeka ngokusobala: ukuzimisa kwamanje ngezinzwa zakho kusiza "ukunquma leso sabelo sengcindezi" bese kukubuyisela emzimbeni wakho. Awuphikisani nokwesaba. Ubonisa uhlelo lwakho lwezinzwa ngokuthula ukuthi ikamelo liphephile.
Ukubala, isinyathelo nesinyathelo
Uma ukwazi, qala ngokuphefumulela ngaphandle okukodwa okuncane. Ukuphefumulela ngaphandle okude kukodwa kususa ingcindezi encane esexwayisweni, futhi kunika ukubala indawo eqinile yokuqala. Bese wehla ngezinombolo, kancane. Awukho umklomelo wokushesha.
- Izinto ezinhlanu ongazibona. Bheka nxazonke uzoqambe, engqondweni yakho noma ngaphansi komoya wakho. Ipeni. Ibala lamanzi ophahleni. Umbala womnyango. Ungabuki nje. Buka ngempela, uqaphele imininingwane eyodwa ngayinye: indawo eguguleyo, umbala oqondile, indlela ukukhanya okuyibamba ngayo.
- Izinto ezine ongazithinta. Zifinyelele. Ingalo yesihlalo, indwangu yehembe lakho, izikhiye zakho, indawo epholile yetafula. Zwa izinga lokushisa nendlela ekhona, into yangempela ngaphansi kweminwe yakho hhayi igama layo.
- Izinto ezintathu ongazizwa. Vumela imisindo ize kuwe. Izimoto, iwashi, umsindo othambile wokuphefumula kwakho, umuntu okhuluma kwelinye ikamelo. Imisindo obuvame ukungayinaki iyafaneleka ngokuphelele kulokhu.
- Izinto ezimbili ongazihogela. Ikhofi, insipho ezandleni zakho, umoya uqobo. Uma ungatholi iphunga, lo ngumzuzu omuhle wokwenza elilodwa, umuthi wezandla, ngaphakathi kwekhala lehembe lakho, noma yini eseduze.
- Into eyodwa ongayinambitha. Into yokugcina oyiphuzile. Umuthi wamazinyo. Nje ukunambitheka okujwayelekile komlomo wakho. Kuqaphele.
Uma ufinyelela kokukodwa, phefumula futhi kancane bese uyahlola. Ngokuvamile ukugijima sekudambe ngesinyathelo esisodwa noma ezimbili. Uma kungenzekanga, kulungile. Kwenze futhi. Abanye abantu badlula ekubaleni konke kabili noma kathathu ngaphambi kokuba izinto zizinze, futhi lokho akuwona uphawu lokuthi kwehlulekile.
Ukukwenza kube okwakho
Ukulandelana nezinombolo akungcwele. Kuyisakhiwo ukuze ungadingi ukucabanga ngokulandelayo ngenkathi usuvele ugajwe. Uma ukuthinta yikho okukuzinzisa ngokushesha kunazo zonke, thembela ekuthinteni. Bamba into enendlela yangempela (itshe, ukhiye omaholoholo, ungaphakathi lwephakethe olunemibimbi) bese uhlala lapho isikhathi eside.
Inguqulo esheshayo iyasiza ezimeni ezinzima: izinto ezintathu ongazibona, ezintathu ongazizwa, ezintathu ongazithinta. Umqondo ofanayo, izinyathelo ezimbalwa, kulula ukukhumbula uma imicabango yakho inomsindo.
Kunomzala wale ndlela osebenzisa amakhaza. I-Healthline iphawula ukuthi ukugelezisa amanzi apholile ezandleni zakho unake kakhulu izinga lokushisa kungakubuyisela kwamanje ngendlela efanayo. Kunjalo nangokubamba into ebandayo, noma ukucindezela izinyawo zakho ezingenalutho phansi. Khetha noma iyiphi inzwa ekufinyelela ngokwethembeke kakhulu bese uqala lapho.
Into eyodwa yenza umehluko wangempela: kuzijwayeze uma uzolile. Isikhathi sokuqala uzama ithuluzi elisha akufanele kube phakathi kokuqubuka, uma ukunaka kwakho sekusabalele futhi akukho okuzwakala kusebenza. Bala kanye ntambama ejwayelekile, ulinde iketela noma ubambeke erobhothi elibomvu. Iphuzu ukwenza indlela ijwayeleke, ukuze ingqondo yakho isivele iyazi indlela uma uyidinga.
Ukuthi kunini kuvame ukusiza
Leli yithuluzi lezikhathi ezibukhali. Imizuzu lapho uvalo luqala ukukhuphuka. Igagasi lovalo ngaphambi kwento enzima. Umuzwa ongajwayelekile, ontantayo wokuhlukaniswa nawe, lapho umhlaba uba ngongewona wangempela kancane. Ukuzinza ngezinzwa kwakhelwe lezo kanye, ngoba kunika ukunaka kwakho umsebenzi kunika nomzimba wakho ubufakazi bokuthi njengamanje, kuleli kamelo, ukhona.
Kuphinde kusebenze njengokusetha kabusha okuncane kwansuku zonke. Umzuliswano phakathi kwemihlangano, umzuliswano ngaphambi kokungena ngomnyango wakho wangaphambili uthwele usuku emahlombe akho. Kusetshenziswa ngaleyo ndlela, kuvimbela ingcindezi ukuthi inqwabelane kwasekuqaleni.
Kodwa yiba qotho kuwena ngemikhawulo yakho. Ukusetha kabusha ngezinzwa ezinhlanu kwehlisa umsindo kulowo mzuzu. Akwelaphi ukukhathazeka okuqhubekayo, futhi akufanele. Uma ukubalisa njalo nje ukuze udlule usuku, noma uvalo luvela kaningi, noma ukwesaba kungena ebuthongweni bakho nasemsebenzini wakho nabantu obakhathalelayo, lokho kufanele ukuletha kudokotela noma kumelaphi wengqondo. Kwabambalwa abantu, ukujikisela ukunaka ngaphakathi kungakhulisa ukukhathazeka esikhundleni sokukwehlisa, ngokuvamile ngemuva kokulimala kwengqondo. Uma lokho kunguwe, awukwenzi kabi, futhi ochwepheshe angakusiza uthole inguqulo ekufanele. Ukufinyelela usizo olwengeziwe akukhona ukwehluleka kwendlela. Kuwuwena ozibheka njengobalulekile, okuyilo lonke iphuzu.
Imithombo
- University of Rochester Medical Center, Indlela Yokubhekana Nokukhathazeka ye-5-4-3-2-1
- Cleveland Clinic, Izindlela Zokuzinza Ezingu-13 Zokusiza Ukuzolisa Ukukhathazeka
- Healthline, Izindlela Zokuzinza: Ukuzivocavoca Ngokukhathazeka, i-PTSD, Nokunye