Stop Anxiety

Misa Ukukhathazeka yinkomba ekukhombisa ukuthi ingqondo isebenza kanjani, kungani wahlushwa ukukhathazeka kwasekuqaleni. Bese ikunikeza uhlelo lwesinyathelo ngesinyathelo ukuze uzikhulule ekuziphatheni okulimazayo nasemicabangweni, futhi uthole inkululeko ebugqilini bemicabango nemizwelo, uphume ngaphansi kwesambulela sokwesaba nokwesaba, okungukuthi ukuzikhulula ekukhathazekeni. .

Lolu hlelo ngolwakho uma:

● ufuna ukuyeka ukucasuka ehholo ledolobha, e-IRS, kuhulumeni, ebhange nakwezinye izikhungo nezinkampani ezimbalwa
● umyeni, umamezala nomama bahlangana nawe futhi benza ukuphila kwakho kube lusizi
● ozakwenu emsebenzini bayakuhlukumeza/bayakuhlukumeza
● awusazithembi
● awunawo ugqozi lokwenza izinto
● hlehlisa izinto
● ulahlekelwa ukulawula imizwa yakho, imicabango nomzimba wakho
● ucabanga ukuthi uzofa

Futhi ufuna uku:

● yeka ukuvumela abanye bathonye imizwelo yakho
● yeka ukukhathalela okushiwo abanye
● thola kabusha amandla nokulawula obunakho ngaphambilini
● chitha isikhathi esiningi nawe, yeka ukuba isigqila somyeni wakho, umamezala, izingane zakho
● thola injabulo yokuphila

Isivivinyo samahhala sokucindezeleka, ukukhathazeka nokucindezeleka

Ngaphambi kokwethula uhlelo, unethuba lokukala amazinga akho okucindezeleka, ukukhathazeka nokucindezeleka. Lawa maleveli azokwehla ngemuva kweviki noma amabili engenile ohlelweni.

Misa Ukukhathazeka ikunikeza indlela yesayensi yokuzihlola, ngokusekelwe ekuhlolweni kwe-DASS https://en.wikipedia.org/wiki/DASS_(psychology)

Qiniseka ukuthi ufuna iseluleko sikadokotela ngaphezu kokusebenzisa lolu hlelo lokusebenza nangaphambi kokwenza noma yiziphi izinqumo zezokwelapha.

Isakhiwo sohlelo lwe-STOP AXIETY

Iviki 1

● Thola ukuthi akuwena wedwa ohlushwa ukukhathazeka, ukuthi lesi simo sengqondo sivamile, ikakhulukazi kulezi zinsuku (ukuphumula kwengqondo)
● Thola ukuthi kuyini ukukhathazeka. Ngisho nangemva kwezikhathi eziningi nodokotela wezengqondo, abantu namanje abazi ukuthi uNkk. Anxiety (control) usho ukuthini ngempela.
● Zitholele funda injongo yokukhathazeka - okungekona ukukulimaza, kuphambene impela, empeleni (ukuthula)
● Zitholele izindlela zokufunda nokuzijwayeza ukuhlala emisebenzini yamanje - enengqondo (ukuphumula, ukuzola)
● Zitholele indlela yokusingatha ukuhlaselwa ukwethuka (ukuphepha)

Iviki 2

● Zitholele izinkulumo ezilimaza kakhulu empilweni yakho, ezikufaka enkingeni nasekuzicekeleni phansi (isitha)
● Thola ukuthi yini oshintsha isitha esikhundleni sayo, ukuze uyeke ukuphila ngokwesaba (ukuvinjwa)
● Zitholele futhi uzijwayeze ukuyeka ukufunza ukukhathazeka kwakho, futhi uyeke ukuzishaya (amandla, ukufudumala)

Iviki 3

● Thola ukuthi uyini umcabango kanye nemizwa (ukulawula)
● Thola ukuthi ungayilawula kanjani imicabango nemizwa yakho (ukulawula)
● Yethula indlela ephakathi, indlela yegolide njengenani eliqondisayo empilweni yakho (izinqumo ezisebenzayo)
● Ungakuyeka kanjani ukukhathazeka? (khulula)

Iviki 4

● Ukukhathazeka kwakho okuningi kubangelwa abantu ohlangana nabo njalo. Thola ukuthi unxantathu wedrama uyilolonga kanjani impilo yakho (ukuqwashisa)
● Bala abahlukumezi nabatakuli empilweni yakho futhi uthole ukuthi ubaphatha kanjani (ukulawula, ukuzivikela)
● Uphuma kanjani endimeni yesisulu, uyeke ukuba umata womnyango wawo wonke umuntu? (amandla omuntu, ukuzethemba, ukulawula)

IPsychology yabantu abajwayelekile

I-Psychology isebenza kuphela uma iqondwa ngabantu abajwayelekile. Sithathe amathiyori namasu asetshenziswa kakhulu ezincwadini zamazwe ngamazwe futhi sazibhala kabusha ngendlela eqondakala kakhudlwana.

Siyazi ukuthi awunaso isikhathi, ngakho-ke sihlanganise okokusebenza kwengqondo ukuze uthole okuningi kukho, ngokutshala isikhathi esincane.

Phakathi kwethiyori namasu asetshenziswayo kukhona:
● CBT (Cognitive behaviour therapy)
● UMTHETHO (Ukwelashwa kokwamukela nokuzibophezela),
● I-MBCT (Ukwelashwa kwengqondo okusekelwe engqondweni).

Zonke lezi zinhlobo ze-psychotherapy zifakazelwe ngokwesayensi ukuthi zisebenza ekudambiseni ukukhathazeka ngisho nokudangala!

Sikufisela inhlanhla ohambweni olumangalisayo olukulindele!