Izindlela Ezingokwemvelo Zokuthula Ukukhathazeka Kwezingane Zakho

-Delile

• Izimpawu
• 1.I-Yoga ne-Breathing Exercises
• 2. Ukwelashwa Kwezobuciko
• 3. Ukwelashwa Kokucindezela Okujulile

Ukubuka konke

Ukuba nengane ekhathazekile kungaba yinto edabukisayo kuwe futhi ingane yakho. Ungenza noma yini ukwehlisa imizwa yakhe, kepha ungaqala kuphi? Asizalwa siqonda ukuthi singaziduduza kanjani, kodwa kufanele sifunde. Lapho ukhulisa ingane ekhathazekile, unemisebenzi emibili: Mthulise futhi umsize ukuthi afunde ukuzinza.

Ukukhathazeka kwengane kungokwemvelo ngokuphelele. Iqiniso liwukuthi, umhlaba wethu ungakhathaza noma ngubani. Ukuntula ukuqonda kwezingane ngezwe elizizungezile, ubude bazo obufushane, nokuntuleka kokulawula kungenza ukukhathazeka kube kubi kakhulu.

Izimpawu

Ngokusho kwe-Anxiety Disorders Association of America, eyodwa kwezingu-8 zezingane inesifo sokukhathazeka. Wazi kanjani ukuthi ingane yakho izizwa inokwesaba okuthile, uma iqhathaniswa nokugula okuthile?

Ukuxilongwa kwesifo sokukhathazeka kumboza izinhlobo eziningana zokukhathazeka, kufaka phakathi ukuphazamiseka okuphoqelela ukukhathazeka nokuphazamiseka kovalo. I-Post-traumatic stress disorder (PTSD) ingahle itholakale ezinganeni ezihlangabezane nesigameko esibuhlungu, njengengozi.

Ukwehlukanisa, bheka ukukhathazeka okukhulu kangangokuba kuphazamise imisebenzi yansuku zonke. Ingane esaba inja enkulu ingahle ibhekane nokwesaba. Ingane engeke ishiye indlu ngoba ingahle ihlangane nenja ingaba nenkinga. Kufanele futhi ubheke nezimpawu zomzimba. Ukujuluka, ukuquleka, nomuzwa wokuklinwa kungakhombisa ukuhlaselwa ukukhathazeka.

Into yokuqala ongafuna ukuyenza uma usola ukuthi ingane yakho inenkinga yokukhathazeka ukuhlela ukuqokwa kukadokotela. Udokotela angabuyekeza umlando wezempilo wengane yakho ukuze abone ukuthi ngabe kunesizathu esiyisisekelo sezimpawu. Bangadlulisela futhi umndeni wakho kuchwepheshe wezempilo yengqondo noma wokuziphatha.

Izinketho zokusiza izingane ezikhathazayo zifaka ukwelashwa kobuchwepheshe nemithi kadokotela. Ungasiza futhi ukwehlisa ukukhathazeka kwengane yakho ngalezi zindlela zemvelo.

1.I-Yoga ne-Breathing Exercises

Yini: Ubumnene, ukunyakaza komzimba okuhamba kancane, nokuphefumula ngokunaka nokugxilisa ingqondo.

Kungani kusebenza: "Lapho ukukhathazeka kwanda, kwenzeka izinguquko emzimbeni, kufaka phakathi ukuphefumula okuncane," kusho uMolly Harris, onguchwepheshe webhodi oqeqeshiwe osebenza kanye neyoga osebenza nezingane. "Lokhu kungadala ukukhathazeka, kwandise imizwa yokucindezeleka."

“Ku-yoga, izingane zifunda‘ ukuphefumula esiswini, ’okunweba isigudla futhi kugcwalise amaphaphu. Lokhu kusebenze isimo sokuphumula ngohlelo lwezinzwa lwe-parasympathetic. Ukushaya kwenhliziyo kuyehla, umfutho wegazi uyehla, futhi izingane zizizwa zizolile. ”

Ungaqala kuphi: Ukuzijwayeza i-yoga ndawonye isingeniso esihle, futhi lapho ingane yakho isencane lapho uqala, iba ngcono. Khetha ukuzijabulisa, ukuma okulula njenge-bridge pose noma ukuma kwengane okuqanjwe ngokufanelekile. Gxila ekubambeni nasekuphefumuleni ngokujulile.

2. Ukwelashwa Kwezobuciko

Yini: Ukwelashwa kwezobuciko kufaka ukuvumela izingane ukuthi zenzele ubuciko ukuphumula kwazo futhi kwesinye isikhathi abelaphi bakwazi ukuhumusha.

Kungani kusebenza: “Izingane ezingakwazi noma ezingazimisele ukukhuluma ngemizwa yazo ngamazwi zisengaziveza ngobuciko,” kusho uMeredith McCulloch, M.A., A.T.R.-B.C., P.C., waseCleveland Clinic. "Isipiliyoni sezinzwa sokwenza ubuciko singaduduza sisodwa futhi sikhuthaze izingane ukuthi zihlale okwamanje."

Uzoqala ngaphi: Yenza izinto zobuciko zitholakale kalula futhi ukhuthaze ingane yakho ukuthi izisebenzise kaningi ngendlela ethanda ngayo. Gxila kunqubo yokwakha, hhayi umkhiqizo ophelile. Abahlinzeki bezobuciko abafanelekayo bangatholakala ngokusesha umkhombandlela we-Art Therapy Credentials Board online.

3. Ukwelashwa Kokucindezela Okujulile

Yini: Ukufaka ingcindezi emnene kepha eqinile emzimbeni womuntu okhathazekile onengubo yengcindezi noma enye indlela.

Kungani kusebenza: "Ngenkathi ngisebenza nezingane ezinezidingo ezikhethekile njengokukhathazeka ne-autism, ngabona ukuthi ukwangana kubangela ukukhululwa okusheshayo kokukhathazeka," kusho uLisa Fraser. UFraser uqhubeke nokusungula i-Snug Vest, ingubo e-inflatable evumela ukuthi umsebenzisi akwazi ukuzigona.

Uqala kanjani: Kunemikhiqizo eminingi "yokukhama" eyenzelwe ukunciphisa ukukhathazeka. Ungazama futhi ukugoqa ingane yakho ngobunono ngengubo noma ngombhoxo, ngokufanayo nendlela ingane engafakwa ngayo.