Ukukhathazeka: Imikhiqizo Engcono Kakhulu Nemibono Yesipho

-Delile

• 1. Amathoyizi Okukhathazeka
• 2. Izincwadi
• 3. Amafutha abalulekile
• 4. Ukulalela Okulula
• 5. Izithako zemithi

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Izinkinga zokukhathazeka zithinta abantu baseMelika abalinganiselwa ezigidini ezingama-40, ngokusho kwe-Anxiety and Depression Association of America. Kulabo besilisa, abesifazane nezingane, umuzwa wokwesaba, ukukhathazeka, nokwesaba ungaba umngane oqhubekayo.

Ngenkathi kunemithi eminingi kadokotela emakethe yokwelashwa kokukhathazeka, zikude kakhulu nezixazululo.

Izincwadi, i-hypnosis, izithasiselo, i-aromatherapy, ngisho namathoyizi anikezwa online njengezindlela zokwelashwa ezingaba khona kubantu abahluphekayo. Siqoqe ezinye ezinhle kakhulu.

1. Amathoyizi Okukhathazeka

Ukukwazi ukubamba izandla zakho kungasiza ukwehlisa ingqondo yakho. Lo ngumbono osekele ukubulawa kwamathoyizi athengiswa kwabanenkinga yokukhathazeka. Ithoyizi leTangle Relax Therapy limane nje, linikeza ukukhululeka kwengcindezi ye-ergonomic nokuphazamiseka kokuthinta kunoma yini engenza ingqondo yakho ijikeleze. Enye indlela: Donsela futhi unwebe Amabhola. Cabanga ngobumba, kodwa uthambile futhi welule. Lawa mabhola ngeke ahlukane futhi angangena kalula ephaketheni lakho, noma ngabe uku-traffic, enxanxatheleni yezitolo, noma uhleli etafuleni lakho.

2. Izincwadi

I- “When Panic Attacks” evela kuDkt David D. Burns ingenye yezincwadi ezithandwa kakhulu ngabantu abanenkathazo. Ukugxila kwale ncwadi ukwelashwa kwengqondo - ukuhlakaza imicabango yakho bese uyifaka enempilo. Kodwa lokhu kukude nomnikelo kaDkt Burns kuphela kulabhulali yokukhathazeka. Izincwadi ezinjengethi “Feeling Good” nethi “The Feeling Good Handbook” zingafana nokwelashwa okutholayo ngesikhathi sokwelulekwa komuntu ngamunye, kusize abantu ukuthi babone izindlela zokucabanga ezinamaphutha ngomzamo wokunciphisa ukukhathazeka nokudangala.

"I-Anxiety and Phobia Workbook" kungenye yezincwadi zakudala emhlabeni zezincwadi zosizo lokukhathazeka. Esebenzisa ukuphumula, ukwelashwa kwengqondo, izithombe, indlela yokuphila, namasu okuphefumula, umbhali uDkt Edmund J. Bourne usiza abantu ukubhekana nama-phobias nokukhathazeka, igxathu negxathu.

3. Amafutha abalulekile

I-Aromatherapy kufanele isize ukuqeda ukukhathazeka nokucindezeleka. Uwoyela we-lavender waziwa ngezindawo zawo zokuphumula - okuyingxenye yesizathu sokuthi siwabona kaningi emikhiqizweni yokulala neyokugeza.Funa uwoyela okusho ngokusobala ukuthi "uwoyela obalulekile," njengale 100% Lavender emsulwa kusuka manje. Futhi, ungafaki uwoyela ngqo esikhunjeni ngaphandle kokukuxuba komunye uwoyela wesithwali. Ngenye indlela, ungasebenzisa okokuhambisa ukugcwalisa umoya ekhaya lakho.

Ungazama futhi inhlanganisela yamafutha kunoyedwa. Le nhlanganisela yokulinganisa ibhalance esuka ku-doTERRA ifaka i-spruce, inhlaka yempepho, nokuningi ukukusiza uphumule futhi uhlale uzolile.

4. Ukulalela Okulula

Ucwaningo lukhombisa ukuthi ukuzithiba kungaba yindlela yokwelapha ephumelelayo yokukhathazeka. Lokhu kuqoshwa kumahhala futhi kunikeza i-hypnosis eqondisiwe ezosiza ngokugxila, ukuphumula, kanye nokukhathazeka. Njengezizindlo eziningi eziqondisiwe, lena inomculo, imisindo epholisayo, ne-voiceover yokukusiza ukuthi uphumule.

Okunye ukuqoqwa kokuzindla nokuqondiswa kwe-hypnosis, i- "Goodbye Anxiety, Goodbye Fear" akuyona nje kuphela ukukhathazeka okujwayelekile, kodwa nama-phobias athile futhi. Kunamathrekhi amane eqoqweni, ngalinye liholwa nguRoberta Shapiro, uchwepheshe wezokukhathazeka nodokotela wezifo zengqondo.

5. Izithako zemithi

Ngokusho kweMayo Clinic, izengezo zamakhambi ezithathwe ngomlomo - njenge-lavender ne-chamomile - zingasebenza ekwelapheni ukukhathazeka, yize ucwaningo lilinganiselwe futhi ubufakazi obuningi buyi-anecdotal. Ama-amino acid afana ne-tryptophan (akhuphula amazinga womzimba wakho we-serotonin, isimiso sokuqina) ukusiza ngezimpawu ezinkulu zokucindezeleka, futhi kuphakanyiswe ukuthi kusize ngokukhathazeka, yize kudingeka olunye ucwaningo.