Umxholo
Ngexesha elithile ebomini bethu, sonke sihlangabezana noxinzelelo. Umsebenzi, iintsapho, ubudlelwane nabantwana ziyanzima kwaye ubomi bunokuba noxinzelelo.
Ukuphulukana nomsebenzi, ukugula kusapho okanye ukungavisisani malunga nomba kunye nomhlobo okanye iqabane lakho kunokubangela uxinzelelo.
Ngaphandle koncedo, kunokuba nzima ukufumanisa uzolile njani kwimeko yoxinzelelo. Ukuba ungafunda amanyathelo okulawula iimvakalelo zakho kwiimeko zoxinzelelo oluphezulu, ifuthe kubomi bakho bemihla ngemihla liya kubaluleka.
Ukuqonda indlela yokuzola nokuzithemba okanye ukulawula iimvakalelo kuthando nakwezinye iinkalo zobomi bakho kubalulekile ekugcineni amanqanaba oxinzelelo.
Ulawulo loxinzelelo
Ulawulo loxinzelelo lwenzeka Uluhlu lwe-physiotherapist kunye neendlela ezinceda abantu ukuba babeke esweni amanqanaba oxinzelelo, oku kuthi ke kwandise amandla abo okusebenza kwemihla ngemihla.
Ukunciphisa uxinzelelo kulawulo loxinzelelo kunokunyusa inkumbulo yakho kunye nokugxila, uya kusebenza ngakumbi ngexesha lasemini kwaye ungabinangxaki yokulala ebusuku.
Ulawulo loxinzelelo lunokukunceda ukuba ube nomonde ngakumbi, unengqiqo ngakumbi, ulawule umsindo wakho, unomdla ngakumbi, kwaye uphucule impilo yakho ngokwasemzimbeni nasengqondweni.
Phambi kokuba singene kwindlela onokujongana ngayo noxinzelelo olupheleleyo kuxinzelelo kwimisebenzi yakho yemihla ngemihla, kuya kufuneka wazi ezona mpawu zixhaphakileyo zoxinzelelo.
Uninzi lweempawu eziqhelekileyo zoxinzelelo
- Ukulibala
- Ukungabikho kokulala okanye ukulala
- Iintloko rhoqo
- Intlungu yomzimba
- Ukutshaya kakhulu nokusela
- Ukwanda kokukhathazeka
- Ukudinwa
- Ukungakwazi ukugxila emsebenzini
- Rhoqo ndiziva ndibhidekile
- Ukuphulukana ngesiquphe okanye ukuzuza ubunzima
- Ukuziva unomsindo kwaye unomsindo kwabanye
Iindlela zokujongana noxinzelelo
Ngokubanzi, zimbini iindlela zokwenza lawula iimvakalelo zakho kwiimeko zoxinzelelo oluphezulu - ukuphendula okanye ukusebenza kwakhona.
Ezi ndlela zimbini zokujongana noxinzelelo zivakala ngokufana kodwa eneneni zahluke kakhulu.
Ukuphinda usebenze akubandakanyi ngcinga, ziimvakalelo kuphela. Into enoxinzelelo eyenzekayo kwaye umyalezo uthunyelwa kwingqondo, "ndisengxakini." I-cortex yangaphambi kokuphambili (indawo yokucinga yengqondo) ivaliwe kwaye i-amygdala (iziko lokoyika kwengqondo) ikhabela kwizixhobo.
I-amygdala ayikuvumeli ukuba ucinge ngezinto kwaye endaweni yoko iphendula ngoloyiko njengoko iziva ngokungxamisekileyo. I-amygdala ikuxelela ukuba zimbini kuphela iindlela onokukhetha kuzo - ukulwa okanye ukubhabha.
Ungangxola ngendlela ekhuselayo, enomsindo okanye uza kubaleka. Ngokucacileyo ezi zimbini iindlela zokusingatha imeko yoxinzelelo ayilunganga. Ke ngoku wenzantoni?
Ufuna ukuphendula kwi-trigger (imeko yoxinzelelo) ngendlela ecingayo. Ufuna ukuhlala kwi-cortex yakho yangaphambili.
Into ebalulekileyo ekufuneka uyikhumbule kukuba kwiimeko ezininzi awudingi kuphendula kwangoko. Nanga amanyathelo okuphendula kunokuphendula:
Inyathelo 1
Khawufane ucinge umqondiso wokumisa entlokweni yakho. Oku kuyakwenza ukuba ube nomfanekiso-ngqondweni wento ekufuneka uyenzile. Uphawu lokumisa lukhangeleka kakhulu kwaye uyazi ukuba kuthetha ntoni. Unokuthatha umfanekiso wenye kwifowuni yakho kwaye uyijonge xa ufuna njalo.
Inyathelo 2
Thatha i-5-10 yokuphefumla kwesisu. Ukuphefumla kwesisu kuvumela ingqondo ukuba ikhuphe i-hormone enyanisweni iyakuthoba kwaye igcine ukusebenza kwecortex yangaphambili.
Xa uphefumlela ngaphakathi, tyhala isisu sakho uphume kwaye xa uphefumlela ngaphandle, sitsale isisu sakho ngaphakathi. Ukuphefumla kwesisu kukunceda ukuba uphefumle nzulu kunesifuba ukuze ingqondo ikhuphe i-hormone ezolisayo.
Inyathelo 3
Yithi kuwe, "Oku kungaphathwa ngemizuzu embalwa." Yazi ukuba awujongani nobomi okanye ukufa kwaye imizuzu embalwa ayizukubaluleka.
Inyathelo 4
Ukuba unexesha, cinga ngeendlela ezi- 8-10 zokuphendula. Fumana iphepha kunye nepensile kwaye ubhale phantsi ubuncinci iindlela ezi-8 onokuthi uphendule ngazo.
Inyathelo 5
Khetha enye yeendlela zokuphendula. Awuyi kuphendula ngendlela efanayo ngewungakhange wenze la manyathelo mahlanu.
Kwi ulawulo loxinzelelo, la manyathelo athatha amanyathelo ukuze akwazi ukuwasebenzisa ngokufanelekileyo. Kodwa nje ukuba uziqhelanise kwaye ufunde ezi zakhono ukuphendula ngokufanelekileyo kuxinzelelo, uyakumangaliswa yindlela onokuthi uhambe ngayo ukusuka ekuzabalazeni kubomi bemihla ngemihla ukonwaba ngokwenene yonke imihla!