Wake wacabanga ngokuphefumula kwakho lapho uzizwa ucindezelekile, wesaba, noma ukhathazekile? Abaningi bethu bathola ukuthi ukuphefumula kwethu kuba ngokushesha futhi kube kuncane ngezinye izikhathi. Lena enye indlela imizimba yethu esabela ngayo ekucindezelekeni. Kodwa bewazi ukuthi ngokulawula ukuphefumula kwethu nokuphefumula ngendlela efanele, singakulawula lokhu kucindezeleka? Yilokho esikubiza ngokuthi 'ukuzivocavoca kokuphefumula' noma 'ukusebenza ngokuphefumula'.
Kuyini ngempela ukuphefumula?
Nakuba igama elithi 'ukusebenza kokuphefumula' selidumile kakhulu muva nje, alisilo elisha. Abantu bebelokhu bezilolonga lezi zivivinyo zokuphefumula izinkulungwane zeminyaka. Lihlobene kakhulu nezinto ezifana ne-yoga.
Kalula nje, lokhu kuhilela ukukhipha ubuthi nokucindezeleka emizimbeni yethu, kanye nokuphefumula ukudla okunempilo kwengqondo nomzimba .
Cabanga ngobuchopho bakho njengonogada. Uma uzizwa ucindezelekile, uqala ukuphefumula kancane futhi ngokushesha. Lokhu kunciphisa inani lomoya-mpilo otholwa umzimba wakho. Kuleli qophelo, unogada osebuchosheni bakho ucabanga ukuthi, "O, kukhona okungahambi kahle!" futhi ulungiselela wonke umzimba wakho ukulwa noma ukubaleka. Lena inqubo ohlelweni lwethu lwezinzwa oluphakathi.
Kodwa uma uthatha isikhathi sakho ngamabomu, uphefumula kakhulu, kancane kancane, futhi ujule, umyalezo uya kulowo nogada, "Akukho okufanele ukhathazeke ngakho, konke kuhamba kahle." Bese ubuchopho butshela wonke umzimba ukuthi uphumule, akukho okufanele ukwesabe. Bese leyo mpendulo 'yokulwa noma ukubaleka' iyama, bese umzimba uqala ukusebenza ngendlela evamile futhi.
Yiziphi izindlela zokuphefumula? Singafunda okuncane?
Kunezindlela eziningi ezahlukene zokwenza lo msebenzi wokuphefumula. Nazi ezimbalwa zazo.
1. Ukuphefumula Okujulile Kwesisu
Lena indlela elula nelula kakhulu. Beka isandla esisodwa esiswini sakho nesinye esifubeni sakho . Manje phefumula kancane ngekhala lakho. Kufanele uzwe isisu sakho sikhula , kunokuba uzwe isifuba sakho. Bese uphefumula kancane ngomlomo wakho. Njengoba uphefumula, uzozwa isisu sakho sibuyela ngaphakathi. Lokhu kunikeza umzimba wakho isignali eqondile yokuphumula.
2. Indlela ye-4-7-8
Lena yindlela enhle yokusiza ukugcina ingqondo yakho igxile.
- Okokuqala, phefumula ngekhala lakho ubale kane.
- Okulandelayo, bamba lowo moya ubale izikhathi eziyisikhombisa.
- Ekugcineni, khipha umoya kancane, wenze umsindo ngomlomo wakho, ubale izikhathi eziyisishiyagalombili.
Ngenxa yokuthi isikhathi sokuphefumula side, umoya emaphashini ucishe ukhishwe ngokuphelele.
3. Ukuphefumula Okuhlukile Kwekhala
Lokhu kusiza ukulinganisela ingqondo nomzimba .
- Vala impumulo yakho yesokudla ngesithupha sesandla sakho sokunene.
- Manje thatha umoya ojulile ngekhala lesobunxele kuphela.
- Ngesikhathi ubambe umoya wakho, vala ikhala lesobunxele ngomunwe wokukhomba wesandla sakho sokunene bese ukhipha umoya ngekhala lesokudla.
- Misa isikhashana, uphefumule futhi ngekhala langakwesokudla, ushintshe izinhlangothi njengakuqala, bese ukhipha umoya ngekhala langakwesokunxele. Yenza lokhu izikhathi eziningana.
4. Ukuphefumula Komlilo
Lokhu kuyindlela ethuthukisiwe kancane, ngakho-ke kungathatha ukuzijwayeza. Njengoba uphefumula, phumula imisipha yakho yesisu. Njengoba uphefumula, sebenzisa imisipha yakho yesisu ukuze ukhiphe umoya ngokushesha. Uma ukwenza kahle lokhu, uzozizwa uzolile engqondweni yakho.
5. Umsebenzi Wokuphefumula we-Holotropic
Le ndlela kufanele yenziwe kuphela ngaphansi kwesiqondiso somfundisi onolwazi . Ungazami ukuyenza wedwa.
Lokhu kuhilela ukuphefumula ngokuqhubekayo, ngaphandle kokuphumula. Kuthiwa lokhu kunikeza umzimba umoya-mpilo omningi futhi kuvuselela amaseli.
Yiziphi izinzuzo zalezi zindlela?
Ukucindezeleka ngezinye izikhathi kungasenza sizizwe singenamandla. Sizizwa singasakwazi ukuzibamba. Kodwa uma sigxila ekuphefumuleni, imizimba yethu ithola ithuba lokukhulula lokho kucindezeleka futhi ibuyele esimweni sayo esijwayelekile. Izinzuzo zalokhu zingokomzimba nangokwengqondo.
| Izinzuzo Zomzimba | Izinzuzo Zemizwelo |
|---|---|
| Ukulinganisela umfutho wegazi | Ukunciphisa imizwa efana nokucindezeleka nokukhathazeka |
| Ukulala ubuthongo obukhulu | Ukuthuthukisa ukugxila kwengqondo |
| Ukunciphisa ukucindezeleka okubangelwa yisifo sokucindezeleka ngemva kokucindezeleka (PTSD) | Ukuncipha kokuthambekela kokulutheka |
| Ukuqinisa umsebenzi wohlelo lokuphefumula | Ukuvumela amanxeba engqondo ukuba aphole |
| Ukuqinisa amasosha omzimba | Ukukwazi ukubheka impilo ngendlela enhle |
| Ukukhishwa kwama-hormone okucindezeleka emzimbeni | Ukuzizwa ujabule futhi wanelisekile |
Ingabe kukhona okungalungile noma izingozi?
Yebo, njengakho konke okunye, kunezinto ezithile okudingeka siziqaphele. Ikakhulukazi uma usanda kuqala kulezi zinto, udinga ukuqaphela kancane.
Into ebaluleke kakhulu ukungaweqisi lawa ma-exercise, ikakhulukazi lawo ayinkimbinkimbi kakhulu, njengoba ukuwenza ngendlela engafanele kungaholela ekuphefumuleni ngokweqile, okuwukuphefumula ngokushesha kakhulu.
Lokhu kuyingozi kancane, ngoba ngaleso sikhathi ungase ube nezimpawu ezifana nalezi:
| Izimpawu ezingase zivele ngesikhathi sokuphefumula ngokweqile | |
|---|---|
| - Isiyezi | - Ukuba ndikindiki ezandleni, ezinyaweni nasezingalweni |
| - Ukushaya kwenhliziyo okungajwayelekile | - Ukuqaqamba kwemisipha |
| - Ukushintsha kombono ngenxa yokuntuleka komoya-mpilo | - Ukuzwa ukukhala ezindlebeni |
Akuvamile kakhulu ukuthi kube nomonakalo ohlala njalo ngenxa yokuntuleka komoya-mpilo ebuchosheni. Ngakho-ke, uma unezinkinga zempilo (isib. umfutho wegazi ophakeme, isifo senhliziyo, i-asthma), kungcono futhi kuphephile ukukhuluma nodokotela wakho ngaphambi kokuqala lolu hlobo lokuzivocavoca.
Okunye ukuthi, lokhu kufana nokuzindla. Ukugxila kwakho kubaluleke kakhulu . Uma ingqondo yakho iphazanyiswa umsindo nezinye izinto ezikuzungezile, imiphumela yalokhu ingancipha. Ngakho-ke kubalulekile ukukhetha indawo ethule.
Umlayezo Wokuya Nawe Ekhaya
- Ukuphefumula kuyindlela enamandla kakhulu futhi elula yokulawula ukucindezeleka nokukhathazeka.
- Uma umusha kulokhu, qala ngendlela elula efana nokuphefumula okujulile esiswini.
- Qaphela izingozi zokuphefumula ngokweqile. Ungalokothi uzivocavoce kuze kube sezingeni elingaphezu kwamandla akho. Lalela umzimba wakho.
- Uma unezinkinga zezempilo, qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokuqala lezi.
- Ukuze uthole imiphumela emihle kakhulu, zama ukwenza lokhu kube umkhuba wansuku zonke. Ngisho nemizuzu emi-5-10 kuphela ngosuku ingakwenza.
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