Leka Litlhahiso tsena tsa ho khutsisa pele ho nako kapa nakong ea bohato ba phobi
Li-Phobias tse amang bophelo ba hau li lokela ho phekoloa ke setsebi sa bophelo bo botle ba kelello, empa mekhoa ea boikhathollo e ka thusa ho fokotsa matšoenyeho a hau ka nakoana. Hopola hore kalafo , e kang phekolo ea ho ipeha boemong ba ho ipeha boemong bo botle, phekolo ea boits'oaro ba boitšoaro kapa meriana, e ka nka nako hore e atlehe ka ho feletseng.
Ha u ntse u sebetsana le mathata a ka sehloohong a etsang phoso, nahana ka mekhoa ena ea boikhathollo mme u fumane e sebetsang hantle bakeng sa hau:
- Ho Thuisa : Ho thuisa ho ka kokobetsa mehopolo ea hao, ho etsa hore u phutholohe ka kakaretso. Le hoja u ka 'na ua e-ba le phoso ea phobic , ho nahanisisa pele u thulana le boemo bo ka etsa hore matšoao a hao a se ke a matlafala. Lipatlisiso li bontša hore ho fokotsa khatello kelellong (MBSR), e thehiloeng ho ho thuisa ka kelellong, ho thusa batho ba nang le lefu la ho tšoenyeha ha sechaba ho laola maikutlo a bona, ka mohlala. Phuputsong e 'ngoe, batho ba neng ba qetile lenaneo la MBSR ba ne ba tšoenyehile haholo ebile ba tepeletse maikutlo - mme ba ikutloa ba itšepa haholoanyane.
- Yoga : Ho na le bopaki bo qalang ba hore yoga e ka khona ho thusa matšoenyeho, e leng litaba tse molemo ho batho ba nang le phobias. Joaloka ho thuisa, yoga e ka thusa ho fokotsa khatello ea hau ea kelello. Bo-mphato ba hao bo ka 'na ba bonahala, empa ka yoga e tloaelehileng, matšoao a hao a ka' na a se ke a ba matla haholo.
- Ho bonts'a maikutlo : Ho bonts'a maikutlo ke bokhoni ba ho nka kelello ea hau ka letoto la litšoantšo tse thobang. Ba bang ba nang le bokooa ba phobia ba fumana hore ho sebelisa mekhoa ea ho shebella litšoantšo ho ka thusa ho fokotsa ho arabela phoso e seng e ntse e tsoela pele.
- Moferefere oa Tsoelo-pele: Tsela ena, u tla qala ka maoto 'me u lumellane' meleng le ho phutholoha sehlopha se seng le se seng sa mesifa, hape, se sebetsang ka tsela ea hau 'meleng oa hao. Ena ke mokhoa o mong o motle oo u lokelang ho o sebelisa ha u tobane le ntho e tšosang kapa boemo boo u bo tšabang.
- Phomolo ea Autogenic: Ho phomola ha Autogenic ho akarelletsa ho kopanya mekhoa ea ho bonts'a maikutlo ka ho phefumoloha ka morero le ho tsamaea ka makhetlo. Hona ho thata ho ithuta u le mong, kahoo fumana hore na ngaka kapa setsebi sa hau se ka u ruta.
Joaloka ntho leha e le efe e 'ngoe, mekhoa ea boikhathollo ke tsebo ea ho ithuta. Itloaetse bokhoni ba hau hangata kamoo ho ka khonehang e le hore e be tlhaho ea bobeli.
Ha ho bonolo ho shebana le phobia ea hao, empa ho sebelisa lintlha tsena tsa boikhathollo ho ka u thusa hore u fumane boemo bo tšosang. Hopola, leha ho le joalo, hore litlhahiso tsena li etselitsoe hore li sebelisoe ka nako e khutšoanyane mme ha se sebaka se seng sa nako e telele ho batla thuso ea setsebi.
Liphetoho tse tloaelehileng tsa mokhoa oa bophelo li ka boela tsa u thusa ho fumana matšoao a hao a phobia. Ke habohlokoa ho leka ho ikoetlisa, ho robala hantle le ho ja lijo tse phetseng hantle kamehla. U ka boela ua batla ho qoba caffeine le lintho tse ling tse susumetsang hore u ikutloe u phutholohile.
Lisebelisoa:
> da Silva, TL, Ravindran, LN, Ravindran, AV (2009). Yoga ho phekola mafu a maikutlo le matšoenyeho: Tlhahlobo. AIDS Journal of Psychiatry.
Goldin, PR, Gross, JJ (2010.) Liphello tsa kelello-tse thehiloeng tlas'a khatello ea kelello (MBSR) molaong oa maikutlo ho khathatso ea kelello ea sechaba. Maikutlo.
Keletso ea boithati ea Phobias. National Health Service. > http://www.nhs.uk/Conditions/Phobias/Pages/Self-help.aspx.
Mekhoa ea ho phomola: Ithute litsela tsa ho kokobetsa khatello ea kelello. Mayo Clinic. > http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/relaxation-technique/art-20045368.