Lapho umzimba wethu uhlupheka, into yokuqala okufanele siyenze ukuya kodokotela futhi silandele imiyalelo yabo. Kodwa kuthiwani uma sifeza zonke izidingo, kodwa kungabi lula? Ochwepheshe banikeza izivivinyo eziningana ukuze bathuthukise inhlalakahle.
Sakha insiza yokwelapha
UVladimir Snigur, isazi sokusebenza kwengqondo, uchwepheshe we-hypnosis yomtholampilo
I-hypnosis kanye ne-self-hypnosis ngokuvamile isebenza ngomcabango. Ikuvumela ukuthi ungagxili kuphela kuphawu ngokwalo, kodwa futhi emthonjeni odingekayo ukuze ululaphe. Ngakho-ke, isifiso esiyinhloko endleleni ye-hypnotic ukuvuleka ekudaleni. Phela, uma ubuhlungu buyinto evamile kithi futhi ngandlela-thile sicabanga ngayo, khona-ke "i-elixir" yokuphulukisa ayaziwa kithi. Isithombe esingalindelekile ngokuphelele singazalwa, futhi udinga ukulungele ukusamukela, futhi ngenxa yalokhu udinga ukuzilalela ngokucophelela.
Le nqubo isebenza kahle ngokuqaqamba kwamazinyo, izinhlungu zekhanda, imihuzuko, noma izinhlungu eziwumjikelezo wesifazane. Indawo yokuhlala noma i-semi-recumbent izokwenza. Into eyinhloko ukukhululeka, ukuqamba amanga kukhona ingozi yokulala. Sikhetha isikhundla esizinzile nesikhululekile ngomzimba: izinyawo ziphansi ngokuphelele, akukho ukungezwani emilenzeni nasezandleni emadolweni. Kufanele ukhululeke futhi ukhululeke.
Ungazinika isicelo - ukuthola isithombe esizenzakalelayo esiqulekile sesisetshenziswa sokuphulukisa
Sithola ubuhlungu emzimbeni futhi sakha isithombe sawo. Wonke umuntu uzoba neyakhe - kothile ibhola elinezinaliti, kothile insimbi eshisayo ebomvu noma udaka lwamaxhaphozi abonakalayo. Sihambisa lesi sithombe kwesinye sezandla. Isandla sesibili singesesithombe sensiza okufanele ukutholele yona oqulekile. Ukuze wenze lokhu, ungazinika isicelo esinjalo sangaphakathi - ukuthola isithombe esingazi lutho somthombo wokuphulukisa.
Sithatha into yokuqala evela emcabangweni wethu. Kungaba yitshe noma umlilo, noma umuzwa wemfudumalo noma amakhaza, noma uhlobo oluthile lokuhogela. Bese siyiqondisa esandleni lapho sinesithombe sobuhlungu. Ungayinciphisa ngokwakha isithombe sesithathu emcabangweni wakho. Mhlawumbe kungcono kakhulu ukuthi umuntu enze ngezigaba: okokuqala "phonsa" ubuhlungu, bese esikhundleni saso ngensiza edambisa noma esusa ngokuphelele ubuhlungu.
Ukuze kube lula, ungarekhoda umyalo ngomsindo, uzivulele wona futhi wenze zonke izenzo ngaphandle kokungabaza.
Ukukhuluma nempilo
UMarina Petraš, udokotela we-psychodrama:
Ku-psychodrama, umzimba, imizwa nemicabango kusebenza ndawonye. Futhi ngezinye izikhathi kwenye yalezi zindawo noma emngceleni wabo kukhona ukungqubuzana kwangaphakathi. Ake sithi ngithukuthele kakhulu, kodwa angikwazi ukubhekana nalokhu (ngokwesibonelo, ngikholelwa ukuthi kwenqatshelwe ukuthukuthelela ingane) noma angikwazi ukukhombisa intukuthelo. Ukuhoxiswa kwemizwa ngokuvamile kuthinta umzimba, futhi kuqala ubuhlungu. Kwenzeka ukuthi sigule ngaphambi kwesenzakalo esibalulekile, lapho singafuni noma sesaba ukwenza okuthile.
Sifuna: hlobo luni lokungqubuzana kwangaphakathi, lapho umzimba usabela khona ngama-aches, migraines noma izinhlungu? Ukuze uzisize, i-autodrama ifanelekile: i-psychodrama eyodwa. Enye inketho ukubhekana nobuhlungu ngokwayo, enye iwukukhuluma nengxenye yomzimba ehluphekayo. Singalingisa umhlangano nabo emcabangweni wethu noma sibeke izinto etafuleni “ezizodlala indima”: nansi “ubuhlungu”, nansi “mina”. Nakhu ngiphethwe izinyo. Ngibeka "izinyo elibuhlungu" kanye nami (noma yiziphi izinto ezihambisana nobuhlungu kanye nami) endaweni yetafula, ngibeke isandla sami "ezinhlungwini" futhi ngizame ukuba yikho, ngicabanga ngokuzwakalayo: "Ngiyini mina? Imuphi umbala, usayizi, izwakala kanjani? Kungani ngidinga unkosikazi wami futhi yini engifuna ukumtshela yona? Lokhu ngikusho esihlokweni sesibili (mina) egameni lobuhlungu.
Kukhona inqubo esivumela ukuthi sihlehlise ubuhlungu okwesikhashana uma sinendaba ephuthumayo manje.
Bese ngidlulisela isandla sami entweni yesibili (mina) futhi ngilalele ngengqondo ukuthi izinhlungu zithini kimi. Uthi, “Ukusindisa umhlaba kuhle. Kodwa udinga ukuya kudokotela wamazinyo ngesikhathi. Udinga ukuzinakekela wena kuqala. Futhi hhayi kuphela lapho amazinyo asevele ehlukana. Wena, Marina, uthatha kakhulu." “Kulungile,” ngiphendula, kuyilapho ngibeka isandla sami entweni ebonisa mina (ngokwesibonelo, inkomishi), “Ngikhathele ngempela, ngidinga ukuphumula. Ngakho ngizothatha iholidi. Kudingeka ngizinakekele futhi ngifunde ukuphumula hhayi kuphela ngosizo lwesifo.
Kukhona inqubo esivumela ukuthi sihlehlise ubuhlungu isikhathi lapho siqonda ukuthi kufanele kusingathwe ngokucophelela ngudokotela, kodwa manje sinendaba ephuthumayo - ukusebenza noma umsebenzi. Bese sithatha noma yisiphi isihloko esizihlanganisa naso, isibonelo, i-migraine. Futhi sithi: “Ngiyazi ukuthi ukhona, ngiyazi ukuthi angikwazi ukukukhulula ngokuphelele, kodwa ngidinga imizuzu engu-15 ukuze ngiqedele umsebenzi obalulekile. Hlala kule nto, ngizokubuyisela emuva kwesikhathi.
Sibambe imihlathi sibhonge
U-Alexey Ezhkov, Umelaphi Ogxile Emzimbeni, Uchwepheshe Wokuhlaziya I-Lowen Bioenergetic
Kwesinye isikhathi ubuhlungu buzalwa yimicabango nemizwa. Izinqubo zomzimba kufanele zisetshenziswe uma sesilungele ukuqaphela ukuthi yimiphi imizwa esinayo manje, ukuthi iyiphi yayo engavezwanga. Isibonelo, ngaphansi kukabani noma ngaphansi kwalokho "sakhempa" ukuze sishwabene umhlane ongezansi. Ngokuvamile ubuhlungu bubonakala njengophawu lokuthi imingcele yethu iphuliwe. Kungenzeka singakuqapheli nokuhlasela: othile uhlala enomusa kithi, kodwa ngobumnene, “ngokuchemekela” ungena ensimini yethu. Umphumela uba yikhanda elibuhlungu.
Umgomo oyisisekelo wokuqeda umzwelo “obambekile” emzimbeni uwukubona nokuwuveza, ukuwuhumushela esenzweni. Ngendlela, ukukhuluma nakho kuyisenzo. Ingabe sibanjwe intukuthelo, okuyinto emphakathini okungajwayelekile ukuyiveza ngokukhululekile? Sithatha ithawula, siliguqule libe yishubhu futhi silibophe ngokuqinile ngemihlathi yethu. Ngalesi sikhathi, ungagquma futhi umemeze, izwi linomphumela wokuphulukisa, ngoba lesi yisenzo sethu sokuqala ekuphileni.
Ungakwazi "ukuphefumula" ubuhlungu: cabanga indawo ebuhlungu, phefumula futhi ukhiphe kuyo
Ukuqina kwemisipha kuyanyamalala ngendlela exakayo uma sicindezela kakhulu imisipha. Noma ungakhama ithawula ngezandla zakho bese ukhipha umsindo othukuthele. Uma ingakhululwa, phinda. Kodwa kungase kudingeke ubhekane nembangela - ukwephulwa kwemingcele.
Ukuphefumula okujulile nokunensa kukuvumela ukuba uqaphele okwenzekayo futhi ukhuphule izinga lamandla akho. Kungenziwa ngenkathi uhlezi, kodwa kungcono ukuma noma ukulala, uma isimo sivuma. Ungakwazi "ukuphefumula" ubuhlungu: cabanga indawo ebuhlungu, phefumula futhi ukhiphe kuyo. Ukungezwani okungemnandi kuye kwanqwabelana emzimbeni? Kuzokwehla uma kwenziwa ukugaywa phansi. Khumula izicathulo zakho futhi uzwe umhlabathi ngaphansi kwezinyawo zakho - yima uqine, uqine, uzwe ukucindezeleka futhi uzibuze ukuthi yini ehlangene nayo. Uma ungakadedeli ngokuphelele, isigaba esilandelayo ukunyakaza.
Ukucindezeleka cishe kuwuhlobo oluthile lwesenzo esimisiwe. Ubuhlungu engalweni noma emlenzeni? Zihlole: ufuna ukwenzani ngabo? Khahlela umoya? Stomp? Rusha ngamandla akho onke? Shaya izibhakela? Zivumele lokhu!
Siqapha umbuso
Anastasia Preobrazhenskaya, isazi sokusebenza kwengqondo emitholampilo
Sinezinketho ezintathu eziyinhloko zokubhekana nokuhlangenwe nakho okubuhlungu. Okokuqala: hlanganisa. Ukuhlupheka kuhlanganisa yonke into, kuwukuphela kweqiniso lethu. Okwesibili: ukugwema, lapho siphambukisa ukunaka futhi siziphazamise ngemisebenzi. Lapha sibeka engcupheni yokuthola umphumela wesiphethu esicindezelwe: lapho sivula, sizohlangabezana nesipiliyoni esinamandla esingalawuleki esizosibamba futhi sisiyise kumuntu ongazi ukuthi kuphi. Inketho yesithathu: ingqondo yethu engabandakanyeki ibheka izinqubo zangaphakathi ngaphandle kokuhlukana nesimanje.
Ukuzihlukanisa nemicabango, imizwa, imizwelo kanye nokuhlukanisa isimo somuntu ongathathi hlangothi, usebenzisa umkhuba wokuqaphela ngokugcwele (ukucabangela), kufundiswa ukwamukela kanye nokwelashwa kwesibopho (okufushanisiwe ngokuthi UMTHETHO egameni lesiNgisi: Ukwamukela kanye Nokwelashwa Kokuzibophezela). Umsebenzi wethu ukuhlola zonke izindlela zokubona (okubonwayo: “bona”; okuzwayo: “kuzwa”; isihlobo: “kuzwa”) ezihilelekile ekuzwa ubuhlungu, futhi siqaphele ngokuzolile okwenzeka kithi.
Inqubo ingafaniswa negagasi: liza kithi, futhi siyalithinta, kodwa asitshuzi.
Ake sithi manje ngibhekene nengcindezi endaweni yamehlo. Ngizwa ubuhlungu, obucindezela amathempeli ami njenge-hoop (kinesthetic). Kunombala obomvu emehlweni (isithombe esibukwayo), futhi ngiyakhumbula: eminyakeni emibili edlule nami ngaphathwa yikhanda elibuhlungu lapho ngingaphumelelanga ukuhlolwa. Futhi manje ngizwa izwi likamama: “Bamba, qina, ungabonisi muntu ukuthi uphatheke kabi” (isithombe esizwakalayo). Kunjengokungathi ngibuka ukushintshwa kwe-modality kuya ku-modality ngikude, ngingahlanganisi futhi ngigwema isimo, kodwa ngisuka kude, kuyilapho ngikhona "lapha futhi manje".
Yonke inqubo ithatha imizuzu engu-10-15. Ingaqhathaniswa negagasi: liza ngakithi, futhi siyalithinta, kodwa asitshuzi. Aphinde ahlehle.