Mekhoa e holimo ea 4 ea ho phomola bakeng sa ho tšoenyeha
Mekhoa ea ho phomola ke mekhoa e sebelisoang ho fokotsa khatello ea maikutlo le matšoenyeho. Mekhoa ena e ka boela ea sebelisoa ho laola matšoao a tšabo ea ho tšoha 'me ea thusa motho ho hlaseloa ke tšabo . Mekhoa ea ho phomola e sebetsa ho rarolla likarabo tsa ntoa-kapa-lifofane , kapa khatello ea kelello, hangata e bakoang ke batho ba nang le mathata a ho tšoenyeha .
Karabo ea ntoa kapa ea sefofane e ikarabella bakeng sa ho baka maikutlo a tšabo e feteletseng e atisang ho feta kotsi leha e le efe ea tikoloho. Ka mohlala, batho ba nang le agoraphobia hangata ba tšaba libaka tse ngata kapa libaka tse bulehileng, moo ho neng ho tla ba thata kapa ho soabisa ho baleha nakong ea tlhaselo e tšosang . Hangata karabo ea ntoa kapa ea sefofaneng e baka matšoao a sa phutholoheng, a kang lebelo la pelo le potlakileng, ho hema ka potlako le ho eketseha ha ho fufuleloa. Mekhoa ea ho phutholoha e fumanoe e e-na le phello e fapaneng 'meleng ka ho ntlafatsa karabelo ea boikhathollo , ho theola maikutlo a pelo, ho fokotsa tsitsipano ea' mele, ho fokotsa mehopolo e fosahetseng , le ho matlafatsa tsebo ea ho itšepa le ho rarolla bothata.
Li thathamisitsoe mona ke lisebelisoa tse ka holimo tse 4 tsa boikhathollo bakeng sa matšoenyeho. Ho fumana mekhoa ena ea boikhathollo, ke habohlokoa hore u e sebelise khafetsa le ka linako tse ling ha u sa tšoenyehe haholo. Khetha mokhoa o ipiletsang ho uena le o lumellanang le tsela eo u phelang ka eona. Ikemisetsa ho e etsa bonyane metsotso e 5-10 ka letsatsi. Ka mokhoa o tloaelehileng, u tla ba malala-a-laotsoe ho sebelisa mekhoa neng kapa neng nakong ea ho tšoha le ho tšoenyeha.
Boikoetliso bo tebileng ba Breathing
Mekhoa ea ho ikoetlisa ke motheo oa mekhoa e meng ea boikhathollo 'me e bonolo haholo ho ithuta. Tsena li ikoetlisa ho u thusa hore u heme butle-butle, e leng se ka u lumellang hore u ikutloe u phutholohile. Mesebetsi ea ho ikoetlisa e tsebahala e na le phello e hloekisang, e etsang hore u ikutloe u matlafalitsoe mme u khatholohile. Ho hema ho tebileng ho boetse ho tlisa tlhokomelo ea hau le ho lebisa tlhokomelo ho phefumoloho, kahoo ho hlakola kelello ea hau le ho u thusa ho laola pina ea phefumoloho ea hau. Mesebetsi ena e ka thusa ka ho fokotsa tsitsipano ea mesifa, hammoho le ho ntlafatsa matšoao a mang a tloaelehileng a tšabo, e leng ho fokotsa tekanyo ea pelo e potlakileng le ho fokotsa nako e khutšoanyane ea phefumoloho .
Ho bonahatsa
Ho bonts'a maikutlo ke mokhoa o matla oa ho tlohela khatello ea kelello le matšoenyeho. Ka ponelo-pele, u sebelisa mehopolo ea hao ho itšetleha ka tikolohong e khutsitseng le e khutsitseng haholoanyane, e kang lebōpong kapa lepeng le koahetsoeng ke lipalesa. Ho bonts'a maikutlo ho sebetsa ho khutsisa 'mele oa hao le ho kokobetsa mehopolo ea hau. Ka hore u ipone u le sebakeng se tsosolosang, u ka lumella kelello ea hao le 'mele hore u ikutloe eka u teng.
Moferefere oa Tsoelo-pele o Tsoelang pele
Ho phomola ha mesifa e tsoelang pele (PMR) ke mokhoa o atlehang oa ho tšoenyeha o akarelletsang ho fokotsa tsitsipano 'meleng oa hao ha o ntse o khutsisa mehopolo leha e le efe e tšoenyang. PMR e kenyeletsa ho tiisa le ho lokolla lihlopha tse fapaneng tsa mesifa ho fokotsa khatello ea 'mele. Ka ho lebisa tlhokomelo ea hau ho tlohela khatello ea kelello 'meleng eohle, u khona ho khutsa le ho khutsisa likelello tsa hau. Ha u sebelisoa ka mor'a nako, PMR e ka u thusa ho lemoha hore na mesifa ea hau e thibelitsoe joang 'me ka bonolo e lokolla khatello ea' mele e tlatsetsang matšoenyehong a hau.
Yoga le ho Thuisa
Batho ba bangata ba fumana yoga le ho thuisa e le litsela tse molemo tsa ho fokotsa khatello ea kelello le matšoenyeho. Yoga e ka u thusa ho tlohela khatello 'meleng eohle, ntlafatsa mahloriso,' me u phutholohe. Ho thuisa ho ka sebelisoa ka boeona kapa e le karolo ea mokhoa oa yoga 'me hape ke tsela e ntle ea ho u thusa hore u ikutloe u leka-lekana, u khobile matšoafo ebile u tsepamisitse maikutlo. Mekhoa ena ea boikhathollo e ka etsoa ka ho tsosoa le ho fokotsa matšoenyeho a hoseng le ho qala letsatsi ho ikutloa le khatholohile. Li ka boela tsa sebelisoa qetellong ea letsatsi ho tlohela khatello leha e le efe e hahiloeng le khatello ea maikutlo.
Mekhoa ea ho phomola le mekhoa ea ho itlhokomela
Mekhoa ea ho phomola e ka ba e atlehang haholoanyane ha e kenyelelitsoe ka mekhoa eohle ea boiketlo le boitlhokomelo. Mekhoa ea ho itlhokomela e na le liketso tse ntlafatsang bophelo bo botle ba hau, ho kenyelletsa le likarolo tsa maikutlo, tsa nama, tsa moea le tsa kamano ea botle ba hau. Haeba u fumanoe u e -na le bothata ba ho tšoha , ho ka ba molemo ho ba teng ka mekhoa ea hau ea ho itlhokomela. Merero ena e kenyelletsa ho sebelisa mekhoa ea hau ea boikhathollo, ho fumana tšehetso ea sechaba , ho phomola ka ho lekaneng, le ho hlokomela litlhoko tsa hao tsa 'mele.
Lisebelisoa:
Davis, M., Eshelman, ER, & McKay, M. "Buka ea Mosebetsi oa Relaxation & Stress Reduction Work, 6th" 2008 Oakland, CA: New Harbinger Publications.
Schiraldi, GR "Buka ea Botho ea Boithati:" 2001 Oakland, CA: New Harbinger Publications.
Seaward, BL "Ho Sebetsana le Khatello ea Kelello: Melao-motheo le Mekhoa ea Bophelo le Bophelo, Phetoho ea Bobeli" 2011 Burlington, MA: Jones & Bartlett Learning.