Ngaba ngamanye amaxesha uziva ngathi ukruqukile yinto yonke, awunamdla kwinto ethile, kwaye uzive ungenanto kwaye uphelelwe lithemba? Ukuba uziva unzima kangangokuba awukwazi nokwenza imisebenzi yakho yemihla ngemihla ngokufanelekileyo, kusenokuba yinto engaphezulu nje kosizi nje. Oku sikubiza ngokwezonyango ngokuthi "ukudandatheka". Le yimeko abantu abaninzi abahlupheka kuyo buthule, kodwa inokunyangeka ngonyango.
Yintoni kanye kanye le ngxaki yokudakumba?
Ngamafutshane, ukudakumba sisifo sengqondo esichaphazela imo yakho, iingcinga zakho, kunye nokuziphatha kwakho. Asikuko nje usuku okanye ezimbini zosizi. Yimeko enzima ehlala iiveki okanye iinyanga, echaphazela ubomi bakho bemihla ngemihla, umsebenzi, ukulala, ukutya, kunye nayo yonke into ephakathi. Ingabangelwa zizinto ezahlukeneyo, kubandakanya ukungalingani kweekhemikhali ezithile engqondweni, amanqanaba aphezulu oxinzelelo, kunye neziganeko ezibuhlungu ebomini bakho.
Kwizonyango zaseNtshona, sisebenzisa iindlela ezimbini eziphambili zonyango lokudakumba. Olunye lunyango lwengqondo okanye ingcebiso. Olunye ngamayeza, njengee-SSRI. Olu nyango lusebenza kakhulu.
Nangona kunjalo, ngamanye amaxesha olu nyango lusenokungasebenzi ngokukhawuleza njengoko ucinga. Okanye, ukongeza kolu nyango, ungafuna ukuphucula impilo-ntle yakho yengqondo. Kulapho ke sicinga "ngeeNdlela zokuNyanga eziKhethekileyo".
Zeziphi ezinye iindlela zonyango ezinokunceda ngoxinzelelo?
Akukho siqinisekiso sokuba naluphi na unyango olungelulo oluya kunyanga ukudakumba ngokupheleleyo. Kodwa ke, kunjalo nangamanye amayeza aseNtshona. Eyona nto ibalulekileyo kukuthetha nogqirha wakho ngaphambi kokuba uzame nayiphi na kwezi zinto. Kubaluleke kakhulu ukuthetha ngale nto ukuba sele usela amayeza okudakumba okanye enye imeko.
Kulungile, makhe sibone ukuba zeziphi ezinye iindlela zonyango.
| Indlela yonyango | Kalula nje, kwenzeka ntoni ngale nto? |
|---|---|
| Amayeza Ezityalo | Amayeza esintu. Izinto ezifana ne-St. John's wort kunye ne-Ginkgo biloba zaziwa kakhulu ngale nto, kodwa ubungqina besayensi ngezi zinto buncinci.Musa ukuyisebenzisa ngaphandle kwengcebiso kagqirha. |
| Unyango lwe-Acupuncture | Olu lunyango lwamandulo lwaseTshayina. Lubandakanya ukufaka iinaliti ezincinci kakhulu kwiindawo ezithile emzimbeni ukuze kulinganiswe amandla omzimba. Lukwanceda umzimba ukuba uvelise iikhemikhali zendalo ezinciphisa iintlungu. |
| I-Reflexology | Ukucinezela iindawo ezithile zoxinzelelo ezandleni, ezinyaweni, ezindlebeni nasebusweni kuvuselela imithambo-luvo edibene namalungu ahlukeneyo omzimba, nto leyo enceda kwinkqubo yokuphiliswa. |
| Ukuzilolonga | Naluphi na uhlobo lokuzilolonga, nokuba kukuhamba, ukubaleka, okanye ukudada, lulungele impilo-ntle yengqondo yakho. Uphando lufumanise ukuba ukuzilolonga malunga nemizuzu eli-150 ngeveki kunokunciphisa ukudakumba kunye nokuxhalaba. |
| Ukucamngca | Indlela yokucoca ingqondo ngokugcina umzimba ungashukumi kwaye ugxile kwinjongo enye (igama, isivakalisi, okanye umbono). Ukuziqhelanisa malunga nemizuzu eli-10 ngosuku kuluncedo kakhulu. |
| Ukuphulula umzimba | Ukuchukumisa kunciphisa uxinzelelo emzimbeni, komeleza unxibelelwano phakathi kwengqondo nomzimba, kwaye kunika isiqabu. |
| I-yoga | Olu ludibaniso lomthambo, iindlela zokuphefumla, kunye nokuziqhelanisa ngokomoya. Ukulawula ukuphefumla kunokuzisa isiqabu esikhulu engqondweni nasemzimbeni. |
| Ukuphefumla nzulu | Xa siziva sixinezelekile, sidla ngokuphefumla ngokukhawuleza nangokunganzulu. Ukuphefumla kancinci nangokucothayo kunokunceda ekunciphiseni izinga lentliziyo yethu nokuzola ingqondo yethu. |
Masifunde nangeenzuzo kunye neengozi zezi zinto.
Olu nyango alufanelekanga kuye wonke umntu. Kubalulekile ukubuza ugqirha wakho ukuba zeziphi kwezi zikhuselekileyo kuwe, ingakumbi ukuba ukhulelwe okanye uncancisa.
- Amayeza esintu: Eyona ngozi inkulu ngezi zinto kukuba amayeza asenokudibana namayeza osele uwasebenzisa. Ngoko ke, musa ukuwaqala ngaphandle kokubonisana nogqirha wakho kuqala.
- Unyango lwe-Acupuncture: Izifundo zakutshanje zibonise ukuba olu nyango lunokunciphisa iimpawu zokudakumba emva kweenyanga ezintathu. Oku kunokuba luncedo kakhulu kumntu onentlungu yomzimba kunye nokudakumba.
- Ukuzilolonga: Oku kuya kunciphisa uxinzelelo lwakho, konyuse amandla akho, kwaye kuphucule ubuthongo bakho. Le yindlela ekhuselekileyo nelula.
- Ukucamngca: Kuzisa isiqabu kwizinto ezinje ngoxinzelelo kunye nokuxhalaba, kwaye kunika ingqondo inzolo nokuzola.
- Ukuphulula: Xa siphulula umzimba, ukuveliswa kwemizimba yethu kweekhemikhali ezibangela uvuyo ezifana ne-serotonin kunye ne-dopamine kuyanda, kwaye i-cortisol yehomoni yoxinzelelo iyancipha. Oku kunokunciphisa iimpawu zokudakumba.
- I-Yoga: Iindlela zokuma kunye neendlela zokuphefumla ze-yoga ziyawuqinisa umzimba kwaye zizolise ingqondo.
- Ukuphefumla nzulu: Ngokugxila kuphela kwinkqubo yokuphefumla, unokuziphazamisa okwethutyana kwiingcinga ezixinzelelekileyo.
Eyona nto ibalulekileyo kukuhlala unxibelelana nogqirha wakho rhoqo, nokuba uzama yiphi na indlela. Thetha naye ngayo nayiphi na inguqu oyiphawulayo, nokuba ilungile okanye imbi.
Ndifanele ndimbone nini ugqirha ngokuqinisekileyo?
Le yinxalenye ebaluleke kakhulu. Nceda uyiqwalasele kakuhle le nto.
Ukuba uneengcinga zokuzibulala, zokuzilimaza, okanye zokulimaza omnye umntu , bona ugqirha ngokukhawuleza ngaphandle kokulibazisa. Okanye yiya kwiSebe leNgxamiseko (ETU) lesibhedlele esikufutshane nawe. Ezi ngcinga ziyinxalenye yesifo, azingobuthathaka bakho. Ungafumana uncedo kuzo.
Khumbula, ungaze uyeke ukuthatha amayeza akho okanye uqale unyango olutsha ngaphandle kokubonisana nogqirha wakho. Kubalulekile ukuze ukhuseleke ukwenza zonke izigqibo phantsi kweliso likagqirha wakho.
Umyalezo Wokuya Ekhaya
- Ukudakumba akuyonto nje yokudakumba, kodwa sisifo sokwenyani esifuna unyango.
- Amayeza kunye neengcebiso ezivela kugqirha zezona ndlela zonyango ziphambili. Unyango olungezinye zizinto ezinokwenziwa ukongeza kuzo njengoncedo.
- Musa ukuqala naluphi na unyango olungeyomfuneko, ingakumbi amayeza esintu, ngaphandle kokuthetha nogqirha wakho.
- Iindlela ezilula nezikhuselekileyo ezifana nokuzilolonga, ukucamngca, kunye nokuphefumla nzulu zinokwenza umahluko omkhulu kwimpilo yakho yengqondo.
- Ukuba uziva ufuna ukuzenzakalisa, funa uncedo lwezonyango ngoko nangoko. Ukucela uncedo kuyakunika amandla.
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