Ukuba unesifo sokudandatheka okude, kufuneka uqinisekise ukuba unokukwazi ukuwuphatha, okanye ufuna uncedo lwe-psychotherapist. Siza kujonga iindlela zokunyanga uxinzelelo ngaphandle kweyeza, kodwa kufuneka uqiniseke ukuba unokwenza unyango. Ukudandatheka akuyona nje into embi, yinkqubo ebhubhisayo echaphazela umsebenzi wengqondo.
Indlela yokuphilisa ukudandatheka?
Ngaphambi kokugqiba inkqubo yokonyango, kuyimfuneko ukuqonda indlela enzima ngayo imeko yakho. Ukuba uziva nje ukhathele kwaye ucatshukiswa, kunokubangela uxinzelelo okanye ukukhathala, kwaye kuya kuthatha iintsuku ezingama-2-3 zokuphumla. Ukunyanzeliswa ngokugqithiseleyo kweli gama kubonakaliswe ngale ndlela:
- ukungabikho komdla kuwe nakubomi;
- imeko ecindezelekileyo;
- iingcamango malunga nokungabi nantoni nokuba nazo zonke izinto ezikhoyo;
- imvakalelo embi ehlala iiveki;
- ukungakwazi ukugxila kwimisebenzi yangoku;
- kulala;
- ukunciphisa ukusebenza;
- izifo zokulala.
Ukuba uninzi lweempawu, zichazwe ngokucacileyo kwaye uvalelwa kubo ngaphezu kweeveki ezi-2-4, eli sihlandlo sokubhenela kwi-psychotherapist. Ukuba awunzima kakhulu, unokucinga malunga nendlela yokuphilisa ukudandatheka kunye nezilwanyana zomntu.
Indlela yokuphilisa ukucindezeleka ngokwakho?
Musa ukucinga ngokukhawuleza ukuphilisa ukudandatheka, idilesi engcono kule ngxaki ngokuqaphela nokuhlala rhoqo. Le ndlela izakuzisa ezininzi iinzuzo.
Sincoma ukuthatha amanyathelo okulwa nokudandatheka:
- Ukumisa umgangatho wemihla. Ukulala ubuncinane kwiiyure ezingama-7 ngosuku.
- Nika ukutya okunobungozi, ukutya okukhawulezileyo, okumnandi kunye namafutha. Yidla iimveliso zobisi, imifuno, iziqhamo kunye nenyama yemvelo (kwaye kungabikho ukutya okusemathinini kunye namasikeji).
- Faka i-nut, i-citrus, ibhanana kunye necoletile enomdla ekudleni-ezi mveliso zifaka isandla kwimveliso ye-serotonin- "i-hormone yovuyo".
- Thatha umgaqo wokuba uhlamba ubusuku bonke okanye ukuhlamba imihla ngemihla, kunceda ekunciphiseni uxinzelelo .
- Zizilungiselele ngeveki yokuthula: cima ifowuni uze uchithe usuku njengoko ufuna, ngaphandle kokuphazamiseka.
- Fumana umntu onokuxoxa naye ngeengxaki zakho, nangona ungenazi-intanethi ezingaqhelekanga kwi-intanethi.
Ukulungelelanisa ukulala nokutya, ukunika umzimba ithuba lokuphumla ngokuqhelekileyo kwaye ufumane umxhasi othanda ukuthanda kwakho, uya kuzisa ngokukhawuleza impilo yokuziphatha.