Ngokutsho kophando lwentlalo ye-ADAA, olwenziwe ngo-2007, malunga nezigidi ezili-19 abantu abanengxaki yePhobias eyahlukeneyo. Kwaye kwabasetyhini, ilizwe eligxekayo lafunyaniswa liphindwe kabini ngamadoda. Ngesizathu esinye, kubalulekile ukwazi iindlela zokusebenza kunye ne-subconsing, incedise ukuphuma kwimo yothuswa kunye nokungakhathali ngexesha nje elifutshane.
Luthini uhlaselo?
Ukuhlaselwa kukoyikeka lixesha elide kunye nexesha elide lexhala elingenangqondo. Ingahlala kwimizuzu embalwa ukuya kwiiyure ezininzi. Iimpawu zokuhlaselwa kukoyikeka - i-Headbeat yentliziyo ekhawulezayo, isiyezi, iintlungu zesifuba, i-spassines yesifuba, ubunzima bokuphefumla nokungaqondi kwindalo esingqongileyo. Umntu unokukhala okanye ahlekise, kuba engakwazi ukuvavanya ukhuseleko lwendawo engqongileyo kwaye uhlangabezana neemvakalelo zalo. Ukuba ukufuphi, olona ncedo lubalaseleyo kukuchaza ukuba akasoyikisi nantoni na kuye kwaye ufuna ukunceda ukusombulula ingxaki.
Ukuhlaselwa kwekheyini kuyingozi kwi-psyche
Ifoto: HARTAHH.USPUS.com.
Ungayiyeka njani ihlaselo loyiko?
Vuma ukuba uhlasele. Inyathelo lokuqala lokusombulula ingxaki kukwazi kwalo. Nje ukuba uluqaphele uhlaselo, kuya kuba lula ukuyiloyisa kwaye ulumkise ukuphindaphinda kweempawu ezifanayo.
Qala ukuphefumla ngokunzulu. Songa izandla ngesandla kwaye ubeke ebusweni, uvale umlomo kunye neempumlo. Yenza ukuphefumla okunzulu kwiimpumlo kunye nezaphulelo zomlomo. I-moya eshushu igcwaliswe ngekharbon diokcholoide, ngokutsho kweengcali zengqondo, inceda ukuthoba kwaye icothe ibhendi yentliziyo.
Vala amehlo akho. Nje ukuba uye wakroba umphefumlo wakho, unokuqhubeka kwinqanaba elifanelekileyo. Kuya kufuneka ukuba ukhuphele kwindawo ejikelezileyo kwaye uvale amehlo akho. Khawufane ucinge ngendawo ekucingelwa ukuba uhlala ulungile kwaye uzolile- isenokuba yigumbi, indlu yelizwe, i-cafea yolwandle. Ayinamsebenzi indawo ngokwayo, kodwa iimvakalelo ezinxulumene noko. Iinkumbulo ezilungileyo zivuselela i-bray, ethumela imiqondiso yokuphendula yokumisa ukuveliswa kweHorrenaline Hormone: Ukufunga kuyayeka, ipulse icothise kwaye ukwazi ukukhululwa kwiingcinga ezoyikisayo.
Ukoyisa uloyiko, kufuneka ucinge indawo ekhuselekileyo.
Ifoto: HARTAHH.USPUS.com.
Phumla izihlunu. Ukuziqhelanisa kakuhle emva kwevolthi ye-nerves - ukucamngca kunye nokusolula. Sicebisa ukuba uthathe izifundo ezimbalwa kwi-yoga Coach kwaye amaxesha ngamaxesha ukuya kuqeqesho lweqela kwindawo yokuzivocavoca. Funda ngokuphefumla umthambo, umzekelo, ukuthambisa nzulu ngempumlo kunye nokugqobhoza ngokumangalisayo ngomlomo - lo mkhwa uvumela ukuba uphume kakhulu amandla aphezulu kwaye uphumle.
Sebenza ngeempazamo. Kuya kufuneka uqonde ukuba loo nto uhlaselwa kukothuka. Hlala ubhale yonke into ekukhathazayo. Kungcono ukwenza lento kusasa kanye xa uvukile ngelixa ukwazi kucacile. Ukuhlonipha isizathu, ukusombulula ingxaki ngokwakho okanye uqhagamshelane nengcali yengqondo ukuze ufumane uncedo.