Musa ukuzibandakanya kumachiza, oko kungakwandisa imeko. Iingcali eziqeqeshekileyo kunye noviwo olupheleleyo lwezonyango ze-dadutvetveta kwimibandela, kubandakanywa nolu hlobo: Ngaba ngokwenene ujongene nokuhlaselwa komgulane okanye ingenye isifo, ingabe unyango lwe-vampire luyimfuneko ukuze unqobe ukuhlaselwa kwe-panic kunye nokwesaba ukufa? Ukongezelela, ugqirha uya kuba nokukwazi ukuhlaselwa kwamanye amaxesha okuhlaselwa kwesoyiko kwaye ahlukanise phakathi kokuzingelwa kweengxaki ezinzulu, unyango olude kakhulu. Emva kokuhlolwa kofuzo kunye nekliniki, ugqirha uya kuba nako ukukhuphela ngaphandle okanye, ngokuchaseneyo, uqinisekisa ukuhlaselwa kwezinto zokuzalwa, okanye ukuchonga ubudlelwane bokuhlaselwa kwesifo kunye nezinye iziphazamiso, umzekelo, ukuphazamiseka kumsebenzi we-catheter okanye ukunyanzeliswa kwe-lactose. Khumbula ukuba yonke le mibuzo ingaphendulwa kuphela ngugqirha.
Nangona kunjalo, kweli nqaku siza kuthetha ngeendlela ezithile zokulwa nexhala. Ukwazi nokusebenzisa ngobuchule, ungayinqoba ukuhlaselwa, ungamvumeli ukuba athabathe ingqalelo, akhuphe ukwesaba nokuzithemba.
Ngoko, ungayinqoba njani i-panic?
Ukucima umoya
Uvakalelwa kukuhlaselwa, unokuzincwina ngokuzifakela okulula, okuza kukunika ithuba lokuzilawula.Kodwa, akufanele ulinde ukuhlaselwa ukuzama ukuzimela kule ndawo. Kucacisiwe ukuba emva koqeqesho lomntu kulula ukuphumla, kwenzeka ngokukhawuleza, kwaye ukuhlaselwa ngokwabo kuyaba yinto engabonakaliyo.
Faka isandla sakho esifubeni (kwindawo ye-decolleté), esinye isandla phezu kwesihlunu (malunga nomgca wesifuba esiphantsi nesisu). Hlaziya kwaye uthathe umoya onzulu, uphephe ngephumlo yakho, ubale ukuya ku-5. Qaphela ukuba isandla esifubeni kufuneka sigxininiswe, kwaye ingalo engaphezu kwesibetho kufuneka iphakame. Ngamanye amagama, ukuphefumula akukwenziwanga ngebele, ukuxubha, ukuphakamisa isikhalazo. Le ndlela yenza umoya uphezulu.
Emva kokuba ufikelele kumanqaku "5", kufuneka ukwenze umphunga ophuculayo ngeempumlo. Kunconywa ukuba ugxininise ingqalelo kwizandla, ukubala kunye nokuphefumula, okuya kukunceda uzinze kwaye ugxininise. Ukuzivocavoca kufuneka kuqhutywe kude kube kuqhutywe ukuhlaselwa kwesoyiki.
Hlaziya izihlunu zakho
Thatha indawo epholileyo okanye indawo yokulala. Vala amehlo akho kwaye ugxininise ingqalelo kwiminwe yakho. Bese ugoba, ubale ezintlanu. Yenza oku njengoko unakho. Ngeendleko ze "5", ungagodli iminwe, phumula.
Ukusebenza okufanayo kufuneka kwenziwe kwimizwane.
Emva koko qhubeka usebenze ngamaqela amathambo amasha: amathanga, amathole, izibonda, isisu, isifuba, amahlombe, intamo. Yenza "indlela" ukusuka kwiinyawo ukuya kwiindawo. Ngexesha osebenza ngayo nezihlunu zobuso, impilo yakho iya kuphucula, kuya kuba neqondo lokuzola.
Ukuzilolonga ngokomzimba njengendlela efanelekileyo yokulwa nexhala
Ngokuqhelekileyo umntu uziva edinwe kakhulu emva kokuhlaselwa kwesifo. Nangona kunjalo, ukukhathala okunempilo kukunceda ukuphepha ukuhlaselwa kwexhala. Ngoko ke, lonke ixesha lakho lokukhululeka licebiswa ukuba lithathe le mi sebenzi elandelayo:
Ukuhamba emoyeni omtsha. Ukuhamba ngokukhawuleza epakini elithulileyo kunokucima amaza okuxhalabisa. Kuboniswa ukuba ixesha elichithwe ngaphandle liphazamisa ukuxhalabisa kwaye lunokubonisa ukuba yindlela efanelekileyo yokulwa nexhala. Khumbula ukuba ukunyakaza okusebenzayo, ukusetyenziswa khanya kwelanga kubangela ukuphuhliswa kwe-endorphins emzimbeni. Musa ukuyihoxisa le ngcebiso, ingaba yinyango yangempela kwimeko yakho.
Iiklasi ze-Yoga kunye nentambo. Kuyaziwa ukuba ukuphefumula okujulile kunye nokuzilolonga kulula kunciphisa ukuxhatshazwa kwemisipha, enempembelelo enokuthula kwengqondo yomntu. Enye yeendlela ezilula ukuzenza: uthathe isikhundla esivela ngasemva kwakho uphakamise idolo lakho esifubeni sakho. Mphosele esifuba ngezandla zakho, uphefumule ngeempumlo zakho kunye nokuphefumula okunzulu. Hlalani kule ndawo imizuzu engama-20, uze uphinde usebenzise umzimba ngamadolo.
Olunye usebenziso olululayo: imilenze ibanzi ububanzi bodwa, amadolo alungile. Ukwenza uqhube phambili, uchukumisa umgangatho ngezandla zakho. Zama ukubamba i-pose malunga nemizuzwana eyishumi, uze ubuyele ngokukhawuleza kwindawo yokuqala. Qaphela ukuba ukwenza lo msebenzi, awukwazi ukunqanda umva wakho. Yenza umsebenzi ngokuphindaphindiweyo.
Umbono wePheripheral. Gxininisa ingqalelo kwizinto ezenzeka kumacala akho, ufumana ulwazi oluvela kwikona lakho kwiso. Ngamanye amagama, sebenzisa kwaye uphucule umboniso wembambano (okanye umva). Kule meko, phefumula ngokukhulu, khulisa izihlunu zomhlathi. Lo msebenzi uvuselela inkqubo ye-nervous emotion and relaxes the whole body.
Funda ukuchasa ukwesaba
Funda ukuqonda uloyiko lwakho, ngoko unokululawula. Odokotela batusa ukurekhoda ukujonga kwakho kwidayari, ukuphawula iimvakalelo ngexesha, ngaphambi nangemva kokuhlaselwa kwesoyiki. Bhala phantsi iingcamango ezikukhathazayo kwaye zenze uxhalabe. Unokuphinda ufunde kwakhona iirekhodi zakho ngexesha lokoqobo. Ngaloo ndlela, oku kuya kunceda ukulungiselela ukuqala kokuhlaselwa okulandelayo kwaye kuya kunceda ukuqonda ukuba yintoni imbangela yokuthintela kunye nendlela yokuyihlawulela.