Indlela ukuphelisa uphaphazele kanye kunye bonke. A wokususa uphaphazele

mhlawumbi Bonke uyazi ibinzana odumileyo URenata Litvinova: "Mawoo, ukuba baphile ...". Kwaye oku kuyinyaniso ukuba ngandlel 'ithile, leyo kuphela ukubukela iindaba size sibone oko kwenzekayo ehlabathini! Ngoko ke, izinto eziqhelekileyo zezikhalazo kwengqondo kunye therapist ukuba uphaphazele, ezo ngakumbi ekuqaleni ukuya baseRashiya (ngoku phantse-5% yabemi Russian ubunzima kulo). Kweli nqaku, ndifuna ukuqonda indlela yokuhlangabezana nale ngxaki ehlobo luni.

Yintoni na?

Ngoko ke, kuyimfuneko kuqala ukuchaza iikhonsepthi nezo uqonde ukuba yintoni na phambi kokuba wokuqonda ukuphelisa njani na ukuba uphaphazele na. kuhlaselwa panic (iyeza - episodic paroxysmal nexhala) - kuhlasela lawuleki, kunzima yaye ongazaziyo tu uloyiko apho kuvela ngaphandle nasiphi na isizathu elungileyo, yaye usoloko sikhatshwe kukwehla elibukhali imeko jikelele.

abagulayo

Kuyaphawuleka ukuba nkqu inkumbulo uhlaselo sele ibangela ixhala nomonde. Enyanisweni, kuba ukufa encinane, ngenxa yokuba kaninzi eminye imijelo imbono ulwazi nonxibelelwano nehlabathi ngaphandle aya kuvalelwa, yaye le ndoda ngokwayo kufuneka ukuzama ukumelana nale meko. Ngeli xesha, ogulayo imvakalelo kunokuba engaqhelekanga, ngokungathi ingqondo nomzimba abazakluleyo, kwaye oku kubi kakhulu. Lo mntu ngokupheleleyo akakwazi ukuphendula impatho yabantu yena angabaphenduli kwaye ucinga kuphela ukuba ukufa igalelekile.

Kwizifundo

uvalo angahlala naphi na ukusuka imizuzu emihlanu ukuya ngenye imini. Ke ukuba nabameli, lo mbuzo eyahlukileyo wonke. Umntu ukuze kwenzeka izihlandlo ezininzi ngosuku, umntu - kanye ngeveki okanye ngenyanga. Nakuba kunjalo, kufuneka kuthiwe ukuba ukuhlasela ngamnye omtsha baya kuqhubela phambili izinga, ubude yokuhlaselwa ziya kuba ngakumbi elizele ngakumbi. Kufuneka ukuchitha amagama ambalwa kunye noloyiko. Ngoko ke, zahluke kakhulu, kodwa ke abantu abaninzi boyika ukuba afe, ukuze khangela okubi emehlweni kwabanye okanye hambana-hambana. Umdla kuba into yokuba akukho ehlabathini besoyikisela ezimbini ezifanayo. Ngokomzekelo, ukoyika sikaloliwe: Ngubani na woyika abagrogrisi enokuthi kwenzeka apho, umntu -udushya, yaye umntu - nje isihlwele. Noko ke, eyona nto ibalulekileyo kukuba kaninzi kukho luhlaselo elicofwayo ngaphandle kwesizathu, ngokungathi kunjalo, 'emoyeni "xa umzimba itsalela amandla ezitokisini engqondweni.

Yintoni ukwenza ntoni?

Kakade ke, abantu abanezifo zengqondo ezinjalo, ufuna ukufunda ukuphelisa njani na ukuba uphaphazele okulungileyo. Yintoni ekufuneka ukuba ndenze ntoni na? Ngokutsho ngobuwena baso ofanelekileyo kunjalo yintlanganisela Unyango (usebenza oyingcali), kwaye imithi ezithile. Kuphela iseti amanyathelo ukunceda ukuphumeza impumelelo kukuphelisa ukuhlasela. Kulo mzekelo, eli cwecwe iya kuba uhlobo kundincedile kumguli, oya kusoloko umntu esandleni kwaye ziya kuba nako 'ukusindisa "kuye ngephanyazo enzima (apha kwakhona zibandakanyiwe kumsebenzi self-ngomlingo, nto leyo nayo ngokugqibeleleyo kunceda ukuba nzima ngokuhlaselwa). Sebenza njenge ingcaphephe utyhila oonobangela yokuhlaselwa uvalo ukumelana esi sifo ezingemnandi.

iindlela zonyango

Iyafuna esithi ukuba yezonyango lukhona unyango uphaphazele. Ngenxa yoko, isiguli ukuchola into okudambisa obhobhozayo, t. E. Agents ukuba ukususa alarm kwemfuneko. Noko ke, iyeza enjalo nika uze ubhale kuphela ugqirha. Kufuneka kukhunjulwe ukuba aluvumelekanga ngokungqongqo ukusetyenziswa kotywala kunye nokutshaya ngexesha unyango ngala machiza, kufuneka ukhankanye ukuba uyakwazi ukuqhuba imoto. Kubalulekile ukukhumbula ukuba idosi mawulandelwe ngokuthe ngqo, kungenjalo uyakwazi ukwenzakalisa kakhulu emzimbeni wakho. Thabatha la machiza kukuba entsha ichiza kwaye idle.

imifuno

Abo abafuni ukuba amayeza kagqirha evela uphaphazele, kunokwenzeka ukuba ukunika unyango kunye imifuno kunye neendlela zemveli. Kuqala kwinto zonke, uyakwazi ukuziqhelanisa nobuchule valerian - amacwecwe amabini phantsi kolwimi - kunomphumela ukuzola. Lo mgaqo usebenza chamomile, lemon namafutha, i- elithozamisayo, motherwort kunye namagqabi ezinde. Yintoni enye udibane nabantu abanomdla nendlela yokuzifumana amayeza ukushaya intsomi? Simele sikhumbule ukuba imifuno zinakho ukwenziwa idosi efunekayo yaye kungekuphela nje unyango kodwa nje umbala. Nakuba kunjalo, kufuneka usoloko uxelele ugqirha wakho ngeendlela zakho kwenziwa ukuphelisa le ngxaki. Kulo mzekelo, unako kwakhona ukuthenga amayeza ekhemesti, ziyafana isimiso ukusebenza kunye uxinezeleko, kodwa ngaphandle kokumiselwa:

• "Normoksan" - ichiza equlathe zonke valerian efanayo.
• "Grandaxinum" - a tranquilizer ebuthathaka kakhulu loo nto kubangela ukozela imo yomntu.
• "WasePeshiya", "Novopassit" njalo - .. nje nadlamkisayo.

Ukongeza ukusetyenziswa kweziyobisi. uyakwazi efuna uncedo eminye imisebenzi kunye nemisebenzi. Makhe sihlolisise ngokweenkcukacha.

Indlela 1 "zokuphefumla Slow"

Nendlela ukuba bahlukane uphaphazele? Iindlela yemizabalazo ezahlukileyo. Omnye wabo, owayehlala izinto endandilindele kunye ngokugqibeleleyo bunceda kule meko zinzima, - kolawulo ukuphefumla. Kukho ezininzi ibonakala ngcono kwinkosi ubuchule. Eyokuqala kuzo - nokuphefumla kade. Uya kusebenza nkqu kwindawo kawonke kwaye kuthatha ixesha elincinane kakhulu. Umongo ngayo oku: xa umntu avakalelwa ngayo uhlaselo ezayo, kwafuneka ukunciphisa inani Ukuphefumla ngomzuzu ku 8-10. Noko ke, okokuqala ukwenza yinto elula kunjalo, lo msebenzi ifuna ukulungiswa kwangaphambili kunye umthambo. Yintoni ekufuneka siyenze ukuze kakuhle le ndlela, yintoni na le nkqubo?

1. Ingqwalasela Good kwi ophefumla ngayo, abavakalelwa ngayo.
2. Kufuneka sifunde ukuba aphefumle i kovalo kunokuba esiswini; kuyimfuneko ukuba abeke isandla phezu esiswini kwaye athathe esweni umoya ukuba ezi zihlunu ayebekwa motion.
3. Zama ukubamba umoya wakho imizuzwana malunga 10 Omnye ukuba akamkholisi umoya kakhulu, kufuneka khangela zendalo.
4. Uwukhuphe kufuneka wenze ubalo amathathu phambi kokuba ukusezela kwakhona ukubala ukuya ezintathu emva koko uphefumlela ngaphakathi. Bekuya kuba mnandi kule ngesantya ukuphefumla ubuncinane umzuzu (ngexesha nge nga ngokwakhe ukunceda ukumelana uqhwithela).
5. Ukuba, emva kwezi zazo musani ukoyika umva phantsi, ukuba awaphinde onke phezu kwakhona, ephethe impefumlo imizuzwana 10.

Usebenzisa amaxesha 5-6 ngosuku, unako ukufunda ukulawula ngokupheleleyo ophefumla ngayo kunye self-asina xa esondela ukuhlasela ngaphandle imithi. Noko ke, le inye kuphela indlela yokuxelela indlela bahlukane uphaphazele. Kwaye kukho abanye.

Indlela 2 "lephepha"

Kumele ukuba abantu abaninzi ingqalelo kwingongoma elolo hlobo eshukumayo Hollywood, xa umntu nemeko enzima, ukuphefumla engxoweni iphepha kamsinya yehlise phantsi. Ngoko - ke yena uzama ukumelana uphaphazele. Kodwa ukuba ayibulale njani zokuhlaselwa usebenzisa le ndlela, yintoni na umgaqo wayo? Yonke into ilula: ufuna ukuvala ukuqukuqela oksijini nokunyusa ukuhamba yeKharbon dayokhsayidi (edulusele ngaphandle ngethuba umoya ovela emiphungeni). Musa ukoyika; ekukhanyeni ufumana umoya ngokwaneleyo ukusebenza kwawo eqhelekileyo. Plus indlela: kufuna akukho uqeqesho kwangaphambili, njengoko ezidlulileyo. Bendlela: Ayikwazi ukusebenzisa naphi, ingakumbi kuluntu (ofuna ukubonisa zonke nkinga yabo yengqondo?) Yintoni ngokulandelelana yezenzo kule meko?

1. Ebona indlela ngenxa yesifo yokothuka, kufuneka ulungiselele ngokukhawuleza ibhegi iphepha - ukuze ilungelana snugly nxamnye entanyeni ukuya impumlo kunye imilebe, kwaye kancinci kangangoko ukuvumela ukuba kudlule umoya.
2. Kwiphakheji kufuneka uphefumle ngokucothayo ngokulinganayo, kude kube ngoko, de ukwesaba akayi siyeke.
3. Ukuba akukho isandla ipasile, unako ukuphefumla ezandleni zakhe, baqubuda, babambelela kubo-ebizwa ngokuba "indebe".

Kaloku, ukuba balahle njani na ukuba uphaphazele ngale ndlela, siye nokhunye ukufaka kuphela ukuba kusoloko kungcono ukuba banxibe lephepha lolaleliso. Noko ke, abantu ukuphefumla kwi "indebe", besithi ngoko loo Uyagula nje yaye waziva egula kancinane akhululeke.

Indlela 3: Zininzi Iziphazamiso

Enye indlela esebenza kakhulu ukuphelisa uphaphazele kunye noloyiko - bucala ngamaxesha indlela yabo. kunokwenziwa njani oku?

1. Isemzimbeni isandla eqaqambileyo batik band. Xa umntu evakalelwa ukuba uhlaselo uyeza, kufuneka ukuzinyanzela ukutsala ze ngempama naye phezu ingalo. A okubuhlungu uyakwazi ezinokuphazamisa umntu, ngako oko kuya kuba lula ukuba ukumelana uhlaselo.
2. Ukubala. Abantu abaninzi bayawanceda into nje ukuqwalasela xa esondela ukuhlasela. Ukuze wenze oku, unako ukubala iimoto, imithi kunye nabantu. Kubalulekile ukuba eli yindlela enkulu ukuphelisa uphaphazele kwi sikaloliwe okanye kwenye indawo kawonke-wonke.
3. Nabakwaziyo. Ngoko ke, oogqirha yaleza ukuzama bazinikele kwindawo eyahlukileyo, cwaka apho kungekho les nexhala. Nengqondo wenziwa apho, unako lula ngakumbi ukusinda ukuhlaselwa elicofwayo okanye ngokuzikhama neengcambu.
4. Iingcinga. Abo ngubani na kungekho ngxaki ukuba uzigqale kwicala, oogqirha bacetyiswa ukuba esweni yonke into eyenzekayo ngexesha sisondela yokuhlaselwa uphaphazele. Kufuneka ithathwe njenge iimpawu ichaza nabo ngokungathi yena, ebukele wonke umntu kwicala. Kuyanceda ukuba kusinda siutatsiyu nzima, kuba ufana ngumbukeli kunokuba-nxaxheba.

amanyathelo othintelo

Ukuxelela ukuba ayibulale njani le uphaphazele ngaphandle iziyobisi, kufanelekile ukuba sikhankanye ukuba ngokunjalo ukuphumeza zokuthintela esi sifo. Ungathatha infusions ezahlukeneyo oludambisa esintu kunye decoctions yencindi echazwe apha ngasentla, kwakunye pre-master iindlela zokuphefumla ezahlukeneyo ndibacikide phezu ngokwalo ngamaxesha uzole. Kakade ke, kufuneka ubone ugqirha uncedo. Ukuphazamiseka yengqondo - oku sibi kakhulu, kunye nesahlulo nabo ngokwayo zicwadi kunzima kakhulu, kwaye maxa wambi engenakwenzeka. Kodwa neentloni yokugula kwakhe ayikho imfuneko. Kungcono ukuqokelela ozakuba ngenqindi, yaye kunye Dr. ukuzama ukusombulula le ngxaki.