Ungayilawula njani indoda kwasekuqaleni: Ungafunda njani

Amaphupha obuzi (ekunciphisweni kwe-OS) -Umthetho njengendawo etshintshileyo yokwazi xa umntu eqonda ukuba yintoni ephupheni kwaye uyakwazi ukuyilawula. I-OS yinqanaba lomda Ukwahlula isigaba sokulala ngokukhawuleza.

Inyaniso yobukho bamaphupha abonayo yaqinisekiswa ngokusemthethweni zezazinzulu kwaye zifundisiswa ngenkuthalo kubo kwihlabathi lanamhlanje. Kwizinto zanamhlanje, siya kufumanisa ukuba ungalawula njani ukulala.

Ukuqinisekiswa kwesayensi ngamaphupha angaphandle

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Malunga namaphupha azisazi nawo kwaziwa nabemi behlabathi lakudala. Kodwa ixesha elide i-OS yathunyelwa kwicandelo le-Mysticids, intsomithi, ithathele ingqalelo into yabo engcolisiweyo ye-pseudo. Kwaye mhlawumbi imeko ibingayi kutshintsha ukuba ayingugqirha waseMelika wefilosofi, i-psychophysiologist stephen laberg.

Emva kwiminyaka yabafundi, ukufunda kwiYunivesithi yaseStanford, uStephen uyanexhalaba kakhulu i-psyches yabantu. Uninzi, umfana wayenomdla kwimicimbi enxulumene namaphupha.

I-Laberg ichithe izifundo ezininzi zelebhu zenkqubo yokulala, enkosi ekukwazi ukuqinisekisa ubukho bephupha elinolwazi, kwaye lwamisa ukuba banokulawulwa.

Ngo-1987, iziko lamaphupha abonakeleyo lamiselwa ziinzululwazi. UStephen Laberg wathathwa njengenkokeli kwicandelo lokufunda i-OS. I-Peru yakhe inamatyala e-Anictic yesayensi.

Ukulala okulawulwayo kuyinyani?

Iingcali ze-OS Stephen ekhankanywe apha ngasentla i-Laberg nasePatricia Garfield ngokuqinisekileyo ziqinisekile ukuba ulawulo lokulala lunokwenzeka. Kodwa kutheni kunokuba yimfuneko ukulawula kwaye ichaphazele iphupha eli? Kukho izizathu ezahlukeneyo zoku:

• Kwimeko ye-OS, iba sisisombululo sokwenyani kwiingxaki ezininzi zengqondo (susa uloyiko, iPhobias).
• Unokuphelisa ebusuku.
• Amaphupha azimeleyo aluncedo kakhulu kubantu bendalo, kuba uncedo lwabo, izimvo ezinomdla zivela kwingqondo. Ukuziqhelanisa ne-OS kuya kunceda bonke abameli bobugcisa bokuyila ukufumana ukuphefumlelwa kwaye kuphume kude.
• Kwakhona, ngoncedo lwabo, kunokwenzeka ukuba kuqeqeshe kwaye kuphuhlise ubuchule obutsha, izakhono, ukuziphucula.

Ungakuqonda njani ukuba ukwiphupha elazi?

Ngamanye amaxesha kunzima ukwahlula inyani ukusuka kwi-OS. Makhe siphendukele kwiindlela zikaStefano Laberzha, indlela yokuqonda ukuba ulele okanye uvukile:

• Fake impumlo yakho kunye nomlomo-ukuba uyaqhubeka ukuphefumla, kuthetha, ukulala;
• Funda nawuphi na umbhalo amaxesha ama-2-xa itshintsha ubuthongo bayo;
• Khangela izihlandlo ezininzi kwiwotshi-nexesha elininzi, ukwi-OS;
• Hlalutya indawo ekufutshane ngokuthelekisa ngenyani;
• Skrolela kwiingcango zexesha elidlulileyo - ukuba awukwazi ukwenza le nto, enxibe kakhulu, walala;
• Vula okanye ucime igumbi egumbini. Ephupheni, ukutshintshisela rhoqo kungasebenzi okanye kudala iziphumo ezingaqhelekanga-jika, kodwa igumbi liyaqhubeka ukuba mnyama;
• Ixesha lentengiso elizayo kwizandla zakho okanye ingcinga yakho esipilini. Ephupheni, baya kuqala ukutshintsha
• Ukuba ubona into eqaqambileyo (oonobumba, amanani, isilwanyana, umntu) -kuthetha ukulala.

Ungafunda njani ukulawula ukulala?

Iindlela ezine zentshukumo yabantu ziyaziwa ephupheni:

1. Eyokuqala ibizwa ngokuba yi-deverx . Ithetha okuqhelekileyo (njengakwixesha lokwenyani) lokuhamba kwiziphelo ezisezantsi, ukusetyenziswa kwephezulu.
2. Okwesibini kuqine . Yenzeka ngesisongelo esicacileyo ephupheni. Kwangelo xesha, ubaleka emngciphekweni okanye efihliweyo kuye.
3. Okwesithathu uqhelekile . Nazi izakhono zakho zokwenyani kunye nezakhono zakho. Masithi ukuba uyayazi indlela yokulawula ihelikopta enyanisweni, emva koko uyoyenza ephupheni. Kungenjalo, imvakalelo yokoyika iya kuvela, ungaqiniseki. Kule meko, sithetha ngokungazi njengamaphupha apheleleyo-kusekho imigaqo-nkqubo, izithintelo.
4. Okwesine - ngenjongo. Umzekelo, ulwaphulo mthetho kuwe, kodwa uyafuna ukuphumelela, ukuze ubaleke, kodwa jikani kuye aze angene naye.

Uhlobo lokugqibela lwesenzo (Injongo) ithathwa njengelona nqanaba liphezulu lobuchule. Ewe, kunombulelo kubo ukuba inkululeko ephezulu ifezekisiwe ngokusebenza kwaye iyakwazi ukuphatha ukulala. Kodwa ungaziqhubela njani kulawulo lwemibono yakho yasebusuku? NgokukaStephen Laberz, konke kuxhomekeke kwizinto ezinjalo:

• Amava ephupha-ngamava amahle kwi-OS, onokuba nefuthe ngokufanelekileyo;
• Ukulindela kwinto eya kwenzeka ephupheni (umzekelo, "Ndiza kuphinda ndibone nesithandwa sam, kodwa andikwazi ukumxelela amagama afunekayo");
• Ukusuka ekukhuleni kwengqondo yomntu. Ke ukuba uqhele ukungathathi cala uxanduva lwakho, kodwa uyitshintshe kwabanye, ke kunokuba nzima ukusombulula ingxaki okanye wenze isigqibo kwi-OS;
• Ukusuka kwimeko yokuziphatha-kunye ne-psychological encinci, ukuseta okungakhathaliyo kuya kunikwa ukulala kuya kunikwa okubi kakhulu.

Indlela yokulawula indoda: iindlela

Ingcali yehlabathi eyintloko malunga namaphupha olwazileyo uStephen Laberg uthetha ngobukho beentlobo ezimbini zolawulo lwe-OS:

1. Ukusebenzisana nabalinganiswa bokulala. Indlela entsonkothileyo eqhelekileyo efana nomlingo wangoku: Ngoncedo lwenzame, ukulala utshintsha indawo yokulala, izinto okanye izinto eziphilayo kwiminqweno yabo. Unokwenza iinkcukacha ezintsha okanye oonobumba.
2. Ukulawulwa kwezinto okanye izidalwa, kodwa zodwa (ukuzibamba). Isigqibo senziwe kwaye umbono uyenziwa ephupheni.

Kubalulekile! UStefano unika isilumkiso ukuze ungaphathwa gadalala ngendlela yokuqala. Ngapha koko, unokubangela "i-Mania yobukhulu" kubomi bokwenyani.

Ukongeza, imeko ephupheni kwaye ubomi buye zahlukile kwaye zifuna indlela eyahlukileyo ekusombululeni iingxaki. Ke, ukuba ephupheni ojika umntu okhuphisana kwi-esile, emva koko kwingozi yokwenene ingozi kuphela ukuba idanile. Kodwa ukuba uzama ukuthetha naye ephupheni, tshintsha isimo sakhe sengqondo kuwe-kunokwenzeka ukuba inyani iya kutshintsha.

Ungawalawula njani amaphupha akho kwaye ubalawuli - iingcali

Ungafunda njani ukuphatha iphupha eliqondayo ukusuka kumzuzu wokuntywilisela kuyo kwaye ude uvuke? Iingcali ezifunyenweyo zaza zaphanda ngeendlela ezininzi. Apha ngezantsi unokufunda ngakumbi ngabo kwaye ukhethe eyona ndlela intle kuwe.

Indlela yokulawula ijusi

UStephen Laberg unika icebiso lokuthatha ithuba lobuchwephesha:

• Ilizwi lenjongo-ngaphambi kokuba lilale, kufuneka wenze ufakelo olucacileyo ukuze ubone i-OS kwaye ufumane ithuba lokulawula;
• I-MVEES I-MVEES (i-Mnemomonic in);
• ngesiqu sakho.

Ngeenkcukacha malunga neendlela nganye oya kuzifunda kwiincwadi zikaSteve.

Ubuchule bokulawula iyelenqe lephupha

Ngaphezulu kweendlela ezimbini zolawulo lwamaphupha azisiweyo ziqwalaselwe. Ungazifumana kuzo zombini. Kodwa ungalibali ukuba ubuchwephesha bokuqhekeza akukuncedisi ukusombulula iingxaki ezinkulu. Kwelinye icala kuyimfuneko ukusebenzisa ukutshintsha imeko yokulala, ukwazisa abathathi-nxaxheba abongezelelweyo.

Apha ndifuna ukukhankanya ubuchule bukaStephen Laberzha, evumela ukuphelisa iphupha. Ibizwa ngokuba "yindlela yokujikeleza." Ke, ukuba uziva ngathi i-OS iqala ukunyamalala-kuqala inyamalale, emva koko ifumane imvakalelo yokufumana imvakalelo, yisebenzise.

Qala nje ukujikeleza kwimeko yokulala. Kwenze njengoko unakho - njenge-yula, njengengqekembe okanye nayiphi na enye indlela. Eyona nto iphambili kukuba ngexesha lokujikeleza uya kugcina iphupha. Kuyinyani, indawo yayo iya kutshintsha.

Kukufanelekile ukusebenzisa amava akho kubomi benene. Nokuba ayisiyonto yeyakho, kwaye ibolekwe kwiimovie okanye uncwadi. Umzekelo, uStephen Laberg uxelele malunga necebo elinomdla lencwadi, ngokomlinganiswa ophambili (iwizard) esuka enqabeni kwaye waba yintaka. Ingcali ithathe isigqibo sokuphinda lo mzuzu kwi-OS kwaye iphumelele impumelelo. Ke ngoko, musa ukoyika kuvavanyo.

Ubuchule bokuvusa

Iziphumo ezivela kwiphupha lokuqonda linokuba lahlukile:

1. Ukulala kuphazamiseka yimpembelelo yangaphandle (iwotshi yealam iya kuqhutywa, yiva izwi lomntu okanye isandi esinesandi, njl. Njl.).
2. Iphupha ngokuzimela, kwaye uya kwinqanaba lokulala kancinci.
3. Unokuphazamisa i-OS kwisicelo sakho.

Abantu abaziingcali abaziqhelise rhoqo bakhetha eyona ndlela yokufikelela kwiindlela zokuvuka. Ngokwesiqhelo sithetha ngekhomishini "ye-IlFloss" kwi-Parle yephupha okanye ezo zenzo ezingahambelani nokulala (kuyimfuneko kwi-SURG, i-Churg, isuka kwi-TADE COOD, njl.) .

Ngokutsho kukaSteve Laberg, kuyimfuneko 'ukunqamla "kumgca wedada yokulala ukuze uvuke. Oku, ingcali icebisa ukuba igxile kwindawo engahambelaniyo nenqaku elingahambelaniyo nokulala. Ukholelwa ukuba ngoncedo lwezenzo ezisebenzayo, njengokukhwaza okanye ukutsiba, uya kulundisa i-OS. Kodwa apha kufuneka uzame, kuba yonke into icocekile ngokukodwa.

Okokugqibela, jonga ividiyo ngesihloko: