Iyini i-Jacobson's Relaxation Technique?

-Delile

• Ukubuka konke
• Inqwaba yezinzuzo zezempilo
• Amasu omzimba wonke
• Izinyawo
• Isisu
• Amahlombe nentamo
• Inqubo yasendaweni
• Ukuthatha
• I-Q & A.
• Q:
• A:

Ukubuka konke

Inqubo yokuphumula kaJacobson wuhlobo lwezokwelapha olugxile ekuqiniseni nasekuphumuleni amaqembu athile emisipha ngokulandelana. Kuyaziwa nangokuthi ukwelashwa okuphumuzayo okuqhubekayo. Ngokugxila ezindaweni ezithile nokulinganisa bese uziyekisa, ungazi kakhulu ngomzimba wakho nokuzwela kwakho ngokomzimba.

UDkt. Edmund Jacobson wasungula le ndlela ngawo-1920 njengendlela yokusiza iziguli zakhe zibhekane nokukhathazeka. UDkt Jacobson wezwa ukuthi ukuphumuza imisipha nakho kungayekisa ingqondo. Le ndlela ifaka ukuqinisa iqembu elilodwa lemisipha ngenkathi igcina wonke umzimba ukhululekile, bese udedela ukungezwani.

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Ochwepheshe abafundisa le ndlela bavame ukuyihlanganisa nezindlela zokuphefumula noma izithombe zengqondo. Umhlahlandlela ungakhuluma nawe ngenqubo, uqale ekhanda noma ezinyaweni futhi usebenze ngomzimba.

Inqwaba yezinzuzo zezempilo

Ukuzijwayeza amasu okuphumula kungaba nezinhlobonhlobo zempilo, njenge:

• ukukhulula
• ukunciphisa
• ukwehlisa umfutho wegazi
• ukunciphisa amathuba okuquleka
• kuthuthukisa i-

ikhombisa ukuxhumana phakathi kokuphumula nengcindezi yegazi, mhlawumbe ngoba ukucindezeleka kuyimbangela yomfutho wegazi ophezulu. Ukucwaninga kokubili nokusha kunikeza ubufakazi obuthile bokuthi inqubo yokuphumula kaJacobson ingasiza abantu abanesithuthwane ukunciphisa inani nobuningi bokuquleka kwabo. Kudingeka osayizi abakhulu besampula.

Inqubo yokuphumula kaJacobson ijwayele ukusetshenziselwa ukusiza abantu nayo. Eminyakeni edlule, abaningana babheke ukuthi kuyasebenza yini. babe nemiphumela exubile, ngenkathi kukhombisa ukuthembisa okuningi. Kwezinye izimo, abantu abangazange bathole ukulala okuningi bazizwa bephumule kangcono ngemuva kokwelapha ukuphumula.

Amasu omzimba wonke

UJoy Rains umbhali we Ukuzindla Kukhanyisiwe: Izindlela Ezilula Zokuphatha Ingqondo Yakho Ematasa. Uncoma ukuqala kwelashwa lokuphumula ngokuzivocavoca ngokuphefumula bese usuka ezinyaweni ukhuphuke. Usikisela izivivinyo ezilandelayo:

Izinyawo

1. Letha ukunaka kwakho ezinyaweni zakho.
2. Khomba izinyawo zakho phansi, bese ugobe izinzwane zakho ngaphansi.
3. Qinisa imisipha yakho yezinzwane ngobumnene, kodwa ungazihluphi.
4. Qaphela ukungezwani isikhashana, bese uyadedela, bese uqaphele ukukhululeka. Phinda.
5. Yazi umehluko phakathi kwezicubu lapho zishubile nalapho zikhululeke.
6. Qhubeka ukushuba futhi uphumule imisipha yomlenze kusuka onyaweni uye endaweni yesisu.

Isisu

1. Qinisa ngokuqinile imisipha yesisu sakho, kodwa ungazihluphi.
2. Qaphela ukungezwani isikhashana. Ngemuva kwalokho dedela, futhi uqaphele ukuphumula. Phinda.
3. Yazi umehluko phakathi kwemisipha efingqiwe nemisipha ekhululekile.

Amahlombe nentamo

1. Ngobumnene nyakazisa amahlombe akho uqonde ngqo ezindlebeni zakho. Ungazihluphi.
2. Zizwe ukushuba kwesikhashana, udedele, bese uzizwa ukhululekile. Phinda.
3. Qaphela umehluko phakathi kwemisipha efingqiwe nemisipha ekhululekile.
4. Gxila emisipheni yentamo, kuqala ukujiya bese uphumule uze uzizwe ukhululeke ngokuphelele kule ndawo.

Inqubo yasendaweni

Ungafaka futhi ukwelashwa kokuphumula ezingxenyeni ezithile zomzimba. UNicole Spruill, CCC-SLP, ungungoti wezinkulumo. Usebenzisa inqubo yokuphumula kaJacobson ukusiza ochwepheshe abacula noma abenza ukukhuluma okuningi esidlangalaleni ukuvimbela nokubuyiselwa esimweni sentambo yezwi.

Nayi inqubo yezinyathelo ezintathu uSpruill ayincomayo:

1. Vala izandla zakho ngokuqinile ukuzwa ukungezwani.Bamba imizuzwana emi-5, bese uvumela kancane iminwe ukuthi ikhulule ngamunye ngamunye aze akhululeke ngokuphelele.
2. Cindezela izindebe zakho uzibambe ndawonye bese ubamba imizuzwana emi-5, uzwe ukungezwani. Khulula kancane. Izindebe kufanele zikhululeke ngokuphelele futhi zingathinti neze ngemuva kokukhishwa.
3. Ekugcineni, cindezela ulimi lwakho uphahla lomlomo wakho imizuzwana emi-5, bese uqaphela ukungezwani. Khululeka kancane ulimi luze luhlale phansi emlonyeni futhi imihlathi yakho ayikhumuleki kancane.

Ukuthatha

Ukwelashwa okuqhubekayo kokuphumula ngokuvamile kuphephile futhi akudingi ukuholwa nguchwepheshe. Amaseshini ngokuvamile awahlali ngaphezu kwemizuzu engama-20-30, okwenza kube lula kubantu abanezinhlelo ezimatasa. Ungazijwayeza amasu ekhaya usebenzisa imiyalo evela encwadini, iwebhusayithi, noma i-podcast. Ungathenga nokuqoshwa komsindo okukuvivinya ngokuzivocavoca umzimba.

I-Q & A.

Q:

Ngingaya kuphi ukuze ngifunde kabanzi ngenqubo yokuphumula kaJacobson nezinye izindlela ezifanayo?

Isiguli esingaziwa

A:

Ungacela udokotela wakho ukuthi adlulisele kudokotela wezengqondo noma omunye uchwepheshe wezempilo yengqondo osebenzisa izindlela zokuphumula ukusiza iziguli. Akuzona zonke izazi zokusebenza kwengqondo noma abanye ochwepheshe bezempilo yengqondo abanolwazi ngalezi zindlela, noma kunjalo. Abelaphi bavame ukufaka "ukusonta" kwabo kuma-technqiues. Ukuqeqeshwa kuyahluka ngohlobo lwamasu abawasebenzisayo. Abanye abantu baphinde bathenge ama-CD nama-DVD ekuphumuleni kwemisipha okuqhubekayo futhi bavumele umsindo ukuba ubaqondise enqubweni.

UTimothy J. Legg, PhD, Izimpendulo zeCRN zimelela imibono yochwepheshe bethu bezokwelapha. Konke okuqukethwe kunolwazi oluqinile futhi akufanele kuthathwe njengezeluleko zezokwelapha.