Izindlela Ezi-7 Zokufeza 'I-Emotional Catharsis' Ngaphandle Kokuncibilika

-Delile

• 1. Hambisa umzimba wakho
• 2. Ukuphumula kwemisipha okuqhubekayo
• 3. Yenza umsindo
• 4. Hlanza amagama akho
• 5. Lingisa ngezinto ezingaphili
• 6. Phefumula umlilo
• 7. Thola i-cathartic indlela endala
• Kwenze umkhuba oqhubekayo, futhi

Izindlela eziphumelela kakhulu zokulahlekelwa yi-sh! T yakho ngaphandle kokulahlekelwa yisithunzi sakho.

Umndeni wami unemithetho eqinile endlini yokuthi ungalali ngezinto ezicijile.

Yize ingane yami encane ikujabulele ukudlala ngescrewdriver yonke intambama, ngayisusa esandleni sayo ngesikhathi sokulala.

Okwenzekile ngokulandelayo yilokho obungakulindela kumntwana oneminyaka emibili: umemeze ngathi ukhukhulwe imizuzu engu-5 wabe eselala amahora angu-12 alandelayo.

Ngakolunye uhlangothi, ngangigwinye ukuphoxeka kwami ​​nge-oda elicishiwe le-Starbucks emahoreni ama-3 ngaphambili futhi ngisazizwa ingcindezi yalo emphinjeni wami.

Ngangizibuza, uma ngivele ngilahlekelwe yi-shit yami imizuzu emi-5 emihle, ngabe ngizozizwa ngicindezelekile ngokuphelele? Ngingangena yini ebuthongweni obunokuthula bese ngivusa umuntu omusha?

Njengomuntu okhathazekile, ngihlala ngiqoqa amasu okudambisa izinzwa zami, ngidambise, ngibambe amakhaza ngokungathi yizikweletu zamadola emshinini womoya. Wonke lo mzamo wokuhlala usezingeni futhi uqukethwe? Vele ingcindezi iyakha.

Kuthiwani uma ngingavumela intukuthelo nokukhungatheka kuphume esikhundleni?

Ngaqala ukucwaninga i-catharsis - ukuhlanzwa kwemizwelo - ngibona ukuthi yimiphi imisebenzi engathinta i-valve kumpheki wami wokucindezela ngokomzwelo.

U-Aristotle wasebenzisa igama elithi catharsis ukukhululwa ngokomzwelo esizizwa sibukela yaseshashalazini; Abahlaziyi be-psychoanalyst bekhulu lama-20 bacabanga ukuthi ukukhumbula nokuveza imizwa kusuka ekuhlukumezeni okwedlule kuzoba nomthelela wokuhlanza noma we-cathartic ezigulini.

Namuhla, siyakhipha, silahle ubuchopho, sihambe, bese sikukhalela ukukhipha imizwa emibi ezingqondweni nasemizimbeni yethu.

Isenzo se-cathartic kufanele sibe okuthile kwe-BIG futhi kube nomthelela, hhayi ukwesaba noma okuqukethwe. Kodwa kunendaba yokungazilimazi wena noma abanye - futhi ungaboshwa.

Ku- "Problem Solving Therapy in the Clinical Practice," kubhala uMehmet Eskin, "Ukuze i-catharsis yenzeke ngesikhathi sokwelashwa, umelaphi kufanele enzele iklayenti indawo ephephile. Iphuzu elibucayi ukuzikhulula ekuvinjelweni kwengqondo. ”

Ngakho-ke, yiziphi izindlela ezingcono kakhulu zokuqeda ukuvimbela kwethu futhi siqhume ngamabomu umoya, ngenkathi sihlala siphephile ngokuqhathaniswa?

1. Hambisa umzimba wakho

Thatha uhambo lokuhambahamba, gijima, jick jumping. Noma yini ongayibona ikwenziwe unyaka owodwa ubudala we-juiced-up ingaba yimiphumela yemizwa engemihle.

Zama ubuciko bokulwa ukuze uthole ukukhushulwa okuncane kwe-cathartic kokuzenzisa ulaka.

Amaphoyinti ebhonasi emisebenzi edala isikhukhula se-adrenaline, njengokukhwela idwala, ukuntweza, noma ukugibela ama-rollercoasters. Ngeza isivinini ukwesaba futhi unayo iresiphi ye-adrenaline rush.

2. Ukuphumula kwemisipha okuqhubekayo

Uma ukuhamba kuyinkinga, zama ukuphumula kwemisipha okuqhubekayo. (Ngiyazi ukuthi "kunokukhululeka" egameni, kepha uhhafu wakho uhilela ukuvala iqembu ngalinye lemisipha emzimbeni wakho.)

Amandla omzimba namandla engqondo afuthwe kakhulu, ukusebenzisa umzimba wakho ukushisa amandla kunomphumela ohlangothini webhonasi wokukhulula ukungezwani ngokomzwelo.

3. Yenza umsindo

Ukumemeza emcamelweni wakho kuyindlela esobala futhi efinyelelekayo. Qonda indawo yokupaka engenalutho bese ukhala emotweni yakho ngomsindo womculo.

Umbhali uJerico Mandybur udale uNeo Tarot, indawo yokuhlala kanye nencwadi egxile ekuzinakekeleni, futhi imisebenzi yakhe eminingi yokuzinakekela ephakanyisiwe inesici se-cathartic.

"Ukucula kuyinto enkulu kimi, ngoba yisitsha lapho ungazinikeza khona imvume yokuba phezulu futhi uphefumule kakhulu kunalokho obekuvame ukuvumela," kusho yena.

“I-Karaoke icathartic ikakhulukazi ngale ndlela. Ngibhukhe igumbi elizimele le-karaoke phakathi nosuku futhi ngichithe ihora ngicula noma ngimemeza amagama ezingomeni ezinomsindo, ”kusho yena. "Kwanele ukusho, uzizwa uhlukile uma ushiya phansi."

4. Hlanza amagama akho

Ukuxoxa indaba yakho - ngokuyibhala phansi noma ukuyikhulumela phezulu - kwaziwa ukusishiya sizizwa sihlanzekile.

Cabanga isiko lenkolo lokuvuma izono noma idolo esizizwa lisukela ebusheni ukubeka imicabango yethu eyimfihlo phansi ezincwadini.

UMandybur ubuye asebenzise ukubhala nezindaba zamahhala ukukhipha imizwa.

“Bengilokhu ngibhala lolu hlobo lwedayari engaxutshiwe ngibhala impilo yami yonke, hhayi nje kuphela ukuthi ingisizile ukuthi ngiqonde imizwa yami YANGEMPELA ngezinto (akukaze kube yinto yokuqala oyibhalayo), kodwa kungisizile ngazizwa ngikhanya kakhulu - sengathi kukhona waphakanyiswa wadedelwa ngokuveza le mizwa, ”kusho yena.

"Ungashisa amakhasi ngemuva kokuthola umlingo owengeziwe nomdlalo," uyanezela. "Kuthumela isignali enkulu ebuchosheni bakho ukuthi leyo mizwa noma imicabango manje isiyikhululekile."

5. Lingisa ngezinto ezingaphili

Njengoba kusho uMandybur, kungangezwa ukukhululwa ekushiseni inkulumo ebhaliwe yemizwa yakho. Noma mhlawumbe wazi othile olungisa ikhaya ongakuvumela ungene ekudilizeni.

Ngenkathi ukubhujiswa kunganikeza isitolo semizwa, ungathola okunye ukukhishwa okufanayo yize kudaliwe.

Cabanga nje uphonsa noma ugcoba upende ngendwangu noma umba ubumba ngawo wonke amandla akho. Ngisho nokudweba ipensela okuthukuthele kunganikeza isitolo se-cathartic.

6. Phefumula umlilo

Ukuphefumula komlilo kuyindlela yokuphefumula ye-yoga yokwakha ukuphefumula okusheshayo, okunamandla ukuze kuhlanzwe futhi kuthule.

Angazi noma ukuxhuma njengodrako onomoya kungaphilisa ingqondo nomzimba njengoba abanye odokotela besho, kodwa kuzwakala kukuhle. Kuzwakala kukuhle njengezikhathi nje ngaphambi - nangemva nje - kokukhahlela imbongolo ngomfanekiso.

Noma ungazama i-holotropic breathwork - ukuphefumula ngesivinini esisheshayo ukuze ushintshe "ibhalansi phakathi kwe-carbon dioxide ne-oxygen emzimbeni." Lapho yenziwe lula uchwepheshe, le nqubo ifaka umculo, ukuphefumula okulawulwayo, nokukhuluma ngobuciko.

Ukubuyisa ukuphefumula kungenye inqubo ehloselwe ukukhulula imizwa ecindezelwe.

7. Thola i-cathartic indlela endala

Izazi zikholelwa ukuthi u-Aristotle wayehlose ukuthi i-catharsis yenzeke kumongo wokubukwa kwedrama okwenziwa esiteji.

U-Eskin wabhala, "Uma ukusabela kwe-cathartic kuphakanyiswa ngokubuka izigcawu ezingokomzwelo nezinqubo ezenzeka emvelweni, lokhu kubizwa ngokuthi ukukhululeka okukhulu. Okuhlangenwe nakho komuntu kwe-catharsis ngokubuka izigcawu ezingaphandle kwemvelo nokuzwa ukukhululeka okukhulu njengomphumela kuyinto endala njengomlando wesintu futhi kuvame kakhulu. "

Bukela i-movie noma uzilolonge uchungechunge ngomdlalo oshubile, usizi, noma isimilo esibi. Ungathola ukuthi usizi lwakho, intukuthelo, noma amaphupho akho amnyama ayakhishwa njengoba uzwelana nemizwa yabalingiswa abaqanjiwe.

Ukuze uhlanzeke ngokomzwelo olula, ungene ngokujulile kumavidiyo e-YouTube angenangqondo akwenze uhleke kakhulu. Ngalokhu nayo yonke imisebenzi ye-cathartic, ukhiye ukushiya ukuzenyeza kwakho emnyango bese uvumela konke kutheleke.

Kwenze umkhuba oqhubekayo, futhi

"Ngibona i-catharsis njengengxenye ebalulekile yokuveza, ukucubungula kanye nokukhulula ukungezwani okungokomzwelo okugcinwe emzimbeni," kusho uMandybur. "Isimo esingokomzwelo njengehlazo noma umuzwa wecala kuvame ukuzalwa noma kuqiniswe yimicabango yethu emibi, ngakho-ke ngigqugquzela abantu ukuthi bathathe indlela ebucayi yokucubungula imicabango yabo, futhi."

Uyanezela, "Ukuqeda imizwelo ebesikade sizigodla nayo ekuvezeni kuyinto eyenzeka ekugcineni, noma ngabe siyayifuna noma cha."

U-Anna Lee Beyer ubhala ngempilo yengqondo, ukuba ngumzali, nezincwadi zeHuffington Post, iRomper, iLifehacker, iGlamour nabanye. Mvakashele kuFacebook nakuTwitter.