Izindlela ezihambisanayo zokuphazamiseka kokukhathazeka
Okubalulekile. Izinkinga zokukhathazeka ziyizinkinga ezinzima zempilo yengqondo ezingathinta kakhulu izinga lempilo. Ngakho-ke kubalulekile ukubonisana nodokotela noma isevisi ekhethekile ukuze uzuze ekunakekelweni okuphelele, okungase, uma kudingekile, kufake izindlela zokwelapha zemvelo noma ezihambisanayo.
Icubungula | ||
I-Yoga, amasu okuphumula | ||
Ikhofi | ||
I-acupuncture | ||
Yoga. Ucwaningo oluningi lubonisa ukuthi ukuzijwayeza kwe-yoga okuvamile kunganciphisa ukukhathazeka6. Kuyasiza futhi ukunciphisa izimpawu zokucindezeleka kwangemva kokuhlukumezeka7.
Amasu okuphumula. Isimo sokuqaphela esitholakala ngaphansi kwe-hypnosis sifana nesimo esijulile sokuphumula. Ucwaningo oluningana lukhombisa ukusebenza kwe-hypnosis ekulawuleni ukukhathazeka, ku ukuphathwa kwe phobias8. Amanye amasu, njengokuphumula noma i-biofeedback, angaba nomphumela onenzuzo futhi anciphise ukukhathazeka.
Ikhofi. I-Kava isitshalo esidabuka eziqhingini zasePacific. Izivivinyo ezimbalwa zomtholampilo zibonise ukuthi ukukhishwa kwe-kava kusebenza kakhulu kune-placebo ekudambiseni ukukhathazeka. Qaphela, nokho, ukuthi kunokuhlukahlukana okukhulu kwekhwalithi kanye nokugxiliswa kwezingcaphuno ze-kava ezitholakala emakethe.9.
I-acupuncture. Ucwaningo oluningana luye lwagqamisa ukusebenza kwe-acupuncture ekwelapheni ukuphazamiseka kokukhathazeka. Kodwa-ke, lezi zifundo zivuleleke kakhulu ekugxekweni ngenxa yokuntuleka kwazo kokuqina kwezindlela.