Iingcinga ezixhalabisayo zinokuxakekisa xa uchanabeke koxinzelelo oluninzi.
Ingxaki yokuba nabantu abangenazo iingxaki zokuxhalaba banamava. Ngamanye amaxesha ubomi bukhulu kakhulu kwaye buyasongamela ukuba buqhubekeke ngokulula.
Indlela yokulwa nesiphumo sokubaleka koxinzelelo kukuzenzela phantsi.
Ezinye izigulo zengqondo kunye nemicimbi yezempilo yengqondo nazo zibonisa iindlela ezifanayo. Izifo zengqondo ezifana ne-PTSD kunye ne-Bipolar Disorder zombini zineendlela ezenza imeko encinci, ebangela imeko enkulu yokungaxoli. Ezi zihlala zineziphumo ezibi ukuba ziyekwe zibaleka simahla.
Ukwenza isiseko kunokuba yindlela efanelekileyo yokuthintela umnqweno kwizikhoboka xa zivela.
Abantu abanovelwano kakhulu abaneempembelelo ezomeleleyo zemvakalelo nabo banokuxhamla kumhlaba. Ngamanye amaxesha ingqondo igqithisela nje kwinto esidibana nayo, kwaye sidinga umzuzwana ukuyilawula.
UTom guest Jamie lee curtis unyana
Isiseko yinkqubo yokubuyisa umzuzu wangoku ngokujonga kwakhona ingqondo yakho kwinto efikeleleka ngokukhawuleza. Kukuziqhelanisa okunokuthi kungeniswe ngengqondo njengendlela yokuhlala apha kwaye ngoku.
Enye indlela efanelekileyo yokuzibuyisela kumhla yi-5-4-3-2-1 Technique Technique. Isebenzisa izivamvo zakho ezintlanu ukutsala umdla wakho wokubuyela apha kwaye ngoku, kwaye kude nazo naziphi na iingcinga onamathele kuzo.
Nantsi indlela i-5-4-3-2-1 Ground Technique esebenza ngayo:
5 - Khangela izinto ezi-5 ozibonayo.
Umbono kukujonga iinkcukacha ezintle kwizinto ezikungqongileyo. Mhlawumbi zezinye ii-knick-knacks ezihleli eshalofini, ubunzima befoto okanye ukupeyinta eludongeni, okanye into engahleliyo ehleli apho ingeyoyayo. Thatha imizuzu embalwa ukuvavanya izinto ezintlanu ezikungqongileyo nazo zonke iinkcukacha zazo ezintle.
4 - Fumana iintlobo ezahlukeneyo zokuthinta ezi-4.
Ukuthinta iimvakalelo kunokuba yinto efana nokuziva ilanga elukhumbeni, ilaphu lempahla oyinxibileyo, ukufuma okuvela kwibhotile yamanzi, okanye ngenene nantoni na enokungafaniyo onokuyichukumisa. Musa ukungxama ngenkqubo. Chitha imizuzu embalwa ugxile kwaye uziva imvakalelo nganye.
3 - Mamela izandi ezi-3 ezahlukeneyo.
Yintoni oyivayo? Iintaka ziyacula? Ukuhamba kwezithuthi kumgama? Ngaba ngumoya ojikelezayo phakathi kwemithi? Ngaba isandi somtshini wokucheba ingca ubhuza ngasemva? Sijikelezwe zizandi kunye nezinto ezikhuthazayo ukuba ingqondo ifunde nje ukucoca ukuze siqhubeke nosuku lwethu. Cima eso sihluzo umamele ngokwenene. Zeziphi izandi onokuzifumana ugxile kuzo?
2 - Cinga ngezinto ezi-2 onokuziva ngevumba.
Ukuvumba kunokuba nzima ngakumbi, kodwa kufanele ukuba kubekho into ejikeleze leyo onokuthi ugxile kuyo. Ukuba usekhaya apho uninzi lwamavumba aqhelekileyo, ungasebenzisa into efana nentonga yeziqholo ezinukayo, ikhandlela elinuka kamnandi, okanye isiqholo sokugxila kuso. Unokwazi ukuvumba imvula emoyeni, ukunuka kwexesha, okanye ingca esandula ukuchetywa xa ungaphandle.
1 - Fumana into e-1 yokunambitha.
Unokufuna ukuthathela ingqalelo into encinci yeelekese okanye yokuphefumla ukuze ube nento onayo ukuze uyingcamle. Gxila kwinto oyingcamlayo kwaye uziva njani emlonyeni wakho. Ukuba awunayo into efikelelekayo ukunambitha, unokucinga ngento othanda ukuyingcamla. Gxila ekucingeni malunga nezinto ezenza ukuba ingcamle kamnandi kunye nendlela evakalelwa ngayo emlonyeni wakho.
Kwaye ipro-tip ebalulekileyo: isiselo esibandayo somkhenkce sisixhobo esimnandi somhlaba. Unesiselo esibandayo osiphethe ngesandla (chukumisa), ukufuma kwisiselo (chukumisa, izinto ozibonayo), iinkcukacha zekomityi yesiselo (izinto ozibonayo, ozichukumisayo), isiselo uqobo (chukumisa , Izinto onokuzibona, uzjoje, ungcamle), kunye neetyhubhu zomkhenkce!
Ukuncanca ityhubhu yomkhenkce linyathelo lokugqibela eligqwesileyo kuba linika izinto ezininzi ekufuneka uziqwalasele ngelixa uzama ukuzithobela ngokwakho umhlaba - ukubanda okungagungqiyo (ukuchukumisa), ukutshintsha kobume njengoko kunyibilika (touch), incasa (ye ice cube.) Ngapha koko, abanye abantu banokusebenzisa nje ityhubhu yomkhenkce ukuzithobela phantsi ukuba kunokwenzeka basele into ebandayo ngelo xesha.
Phinda umthambo njengoko kufuneka.
Ukuhamba ngovavanyo lwe-5-4-3-2-1 lokumisa kufuneka kuncede ekupheliseni iimvakalelo ezizama ukukongamela, kodwa kuya kufuneka uyenze amaxesha amaninzi ukuphazamisa into ozama ukuyilawula.
Musa ukulindela ukuba iziphumo zigqibelele. Kusenokufuneka ujonge nantoni na ojamelana nayo, kodwa le yindlela yokunciphisa ifuthe layo kwaye ulenze lincinci. Nika ixesha lobuchule ukuba likusebenzele.
Izinto ezibangela impilo kunye neemeko zengqondo zihlala zisebenza njengomlilo. Ukujolisa kwiimvakalelo ezingalunganga okanye umsitho obangela, uphosa ipetroli ngaphezulu emlilweni.
Kodwa ngokutsala ingqalelo yakho kude kwi-trigger okwethutyana, ulambisa umlilo weoksijini ukuze unciphise amandla.
Isenokuqhubeka ivutha. Usenokuziva ngathi uluhlaza kwaye ubuthathaka okwethutyana emva, kodwa ubuncinci ayitshisi yonke into emhlabeni. Ngamanye amaxesha yeyona nto unokuyithemba.
Iindlela zokwenza izinto zibaluleke ngokukodwa ekujongeni inani lemiba yezempilo yengqondo, njenge-PTSD, i-Bipolar Disorder, uxinzelelo kunye noxinzelelo, kodwa ayilulo endaweni yonyango kunye noncedo oluvela kubuchwephesha bezempilo yengqondo.
Thatha imizuzu embalwa ukuzama ukuzincama xa uziva ngathi uchukunyisiwe, kwaye kunokukunceda uhlale ulawula ingqondo yakho kwaye ujongane neemeko zakho ngoku ngokufanelekileyo.
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