Kwiminyaka yakutshanje, ukudibanisa kwakhona nokulula kuye kwaba sefashonini: Ukuhamba ngeenyawo, ukuchukumisa umhlaba kunye nokumamela iindawo ezikungqongileyoEsi senzo saziwa ngokuba yi-grounding okanye i-grounding, kwaye abantu abaninzi basisebenzisa ukukhulula uvalo, ukulala ngcono, kwaye bazive bephantsi. Eyona nto ibalulekileyo kukuba awufuni nto iduru.: ingca, isanti, umhlaba wendalo okanye, ukuba usekhaya, izixhobo ezisisiseko kakhulu "zomhlaba" wengqondo okwangoku.
Ngaphandle kwendlela, kubalulekile ukwazi ukuba yintoni esemva kwayo kunye nendlela yokuyidibanisa kakuhle. Izifundo zokuqala zikhomba kwiinguqu ezinomdla zomzimba (ubuthongo, i-cortisol, ukuvuvukala, ukujikeleza), kodwa ubungqina buyaphela kwaye ayithathi indawo yonyango lwezonyango. Ngokunxuseneyo, kukho iindlela zokucinga ezinje método 5-4-3-2-1 abasebenzisa izivamvo ukusika i-rumination kunye nokunciphisa ixhala ngendlela ebonakalayo, ukongeza imikhwa elula kunye nezityalo zasendlini oko kunceda ukuqinisa amandla akho kubomi bakho bemihla ngemihla.
Yintoni isiseko kwaye kutheni kuthethwa kakhulu ngayo?
Xa sithetha nge-grounding, sibhekisela kuyo ukubuyisela ukudibana ngokuthe ngqo ngokomzimba kunye nemiphezulu yendalo: hamba unganxibanga zihlangu engceni, esantini okanye emhlabeni, ngqengqa engceni, hlala uxhasa izandla neenyawo zakho, okanye sebenzisa izinto zokuqhuba ezinxibelelanisa phantsi ukuba ungaphakathi. Ingqikelelo esembindini ibambe ukuba uMhlaba unentlawulo embi kwaye, ngokuyibamba, umzimba unokulinganisa iintlawulo ezilungileyo eziqokelelweyo.
Ngamagama alula, kucetywa ukuba umzimba womntu wale mihla Uhlala yedwa ngombane ngee soles ezenziweyo kunye neendawo zasedolophiniOku kungaphazamisa olo tshintshiselwano lwendalo nomhlaba. Emva kokunxibelelana kwakhona, ezinye izifundo ziye zaqaphela iimpawu ezihambelana nokunciphisa uxinzelelo lwe-oxidative kunye nokuvuvukalakunye nokuphuculwa kweeparameters ezifana nokulala okanye intlungu engapheliyo.
Ngokwembono yefiziyoloji, kukho ushicilelo oluchaza ukusekwa njenge ukuba yinxalenye yomhlaba "yesekethe yombane" kwakhonaukuvumela ukuhamba kwee-electron zamahhala. Kulo mongo, ii-biomarkers ezifana igazi viscosity, lymphocytes, kunye cytokines, kunye notshintsho olubonwayo kwisimo sengqondo kunye nokuphumla ebusuku.
Ngoku, lixesha lokuba sibuyisele iinyawo zethu emhlabeni (injongo yepun): Ulingo olukhoyo luncinci kwaye luqalaNangona iziphumo zithembisa, uphando olomelele ngakumbi noluphindaphindwayo luyafuneka. Ngoko ke, ukusekwa kuqondwa njengesicwangciso esongezelelweyo kwindlela yokuphila esempilweni, hayi indawo yonyango lwengqondo okanye lwezonyango.
Isebenza njani: ukusuka ekudibaneni noMhlaba ukuya kwinkqubo yemithambo-luvo
Xa ulusu ludibana nomphezulu wendalo wendalo, Ii-electron ezivela eMhlabeni ziyakwazi ukuya emzimbeni wethu kunye nokunciphisa iintlawulo ezilungileyo ezinxulumene noxinzelelo lwe-oxidative. Le hypothesis inceda ukuchaza iziphumo zokudumba kunye neentlungu, kwaye ibonakala kuyo Uphononongo lwakutsha nje kunye namanqaku malunga nempilo yokusingqongileyo kunye nokuvuvukala.
Ukongeza kutshintshiselwano lombane olunokwenzeka, Ukuthoba kusebenza ngeemvakaleloukulungisa inkqubo ye-nervous autonomic: ukuthungwa phantsi kweenyawo, ubushushu bomgangatho, izandi ezijikelezayo, ukuma esithubeni... Konke oku Iququzelela iimpendulo ezolileyo. ezihambelana namanqanaba e-cortisol alawulwa ngakumbi kunye nemvakalelo yokhuseleko lomzimba.
Ezinye izindululo zentshukumo, ezifana nokusebenza kuzo zone izandla neenyawo ziphantsiBongeza umaleko onomdla: le pateni ivuselela amatyathanga e-neuromuscular, inika uzinzo, kwaye, ngokutsho kwabasebenzi, Ikhuthaza ukukhululwa kwee-endorphins, enokuthi iguqulele kwintlalontle enkulu.
Kumava emihla ngemihla, akufuneki sikulibale okucacileyo: Ukuhamba unganxibanga zihlangu engceni okanye elunxwemeni kubangela ulonwabo olukhawulezileyoLoo dosi encinci yendalo inokwanela ukuba "uphumle" xa imini ixakekile.
Ukuthoba ixhala: iindlela ezilula ezisebenzayo okwangoku
Isiseko sengqondo sixhomekeke kwimithambo yengqondo eyilelwe ukuba zisa ingqondo yakho okwangoku kwaye uyeke ukuncwinaUkuthandwa kwabo akuyongozi: kulula ukuyikhumbula kwaye inokusetyenziswa naphi na, nangexesha i-panic attack okanye i-panic attack.
Enye yezona zaziwa kakhulu yi método 5-4-3-2-1Ilungile xa ufuna ukuzola ngaphandle kokungena kwimithambo enzima yokuphefumla. Ubuchule bubandakanya ukubandakanya izivamvo ezintlanu ukuze uzibophelele kwindawo yakho ekufutshane:
- Chonga izinto ezi-5 ozibonayo ngoku.
- Qaphela izinto ezi-4 onokuzichukumisa kwaye uqaphele ubushushu okanye ubume bayo.
- Mamela izandi ezi-3 yokusingqongileyo, kufutshane okanye kude.
- Ifumanisa ivumba eli-2 iyabonakala kwindawo yakho.
- Yingcamle into enye (nantoni na onayo esandleni okanye inkumbulo yencasa yokugqibela emlonyeni wakho).
Olunye uhlobo lwe-express ngulo "ntathu-ntathu" umthambo. Qala ngokumamela uze udwelise izandi ezithathu ezibalaseleyoEmva koko vula amehlo akho kwaye uthethe ngokuvakalayo imibala emithathu onokuyibona ngokucacileyokwaye igqibezela ukubiza imvakalelo emithathu yomzimba okwangoku (uxinzelelo lwesihlalo, ubushushu besandla, ukubetha kwentliziyo, njl.).
Ezi zixhobo zikhanya kanye xa Ukuxhalaba kukukhupha kweli xesha langoku. kwaye ikutsalela kwi-loop malunga nexesha elidlulileyo okanye elizayo. Basebenza ngakumbi kakuhle ukuba Zidityaniswe nezinye izicwangciso ukulawula ukuxhalaba (unyango lwengqondo, ukucoceka kokulala, ukuzivocavoca, inkxaso yentlalontle).
Ukuziqhelanisa kwangaphandle nangaphakathi: ixesha, amaxesha amaninzi kunye nokhuseleko
Kwisiseko "somzimba", ungaqala ngezinto ezilula: hamba ngeenyawo imizuzu engama-20-30 engceni, emhlabeni, okanye esantini. Ukungqinelana kubonakala kungundoqo: Iidosi ezincinci zemihla ngemihla zoyisa ukugqabhuka okungaqhelekangaUkuba unexesha elifutshane, zama amaxesha emizuzu emi-5 ukuya kweli-10 kwaye uwanyuse ngokuthe ngcembe.
Xa ungaphandle, Jonga apho unyathela khonaZiphephe iindawo ezineglasi, iindawo ezingalinganiyo kakhulu, okanye amanzi amileyo. Ukuba umhlaba ubanda kakhulu okanye ushushu kakhulu, iidosi ezimfutshane kunye nengqiqo ukuphepha ukuzenzakalisa.
Ukuba uchitha iiyure ezininzi ekhaya, zikhona izisombululo zangaphakathi: iimethi zokuqhuba, amashiti, okanye imicu edibanisa emhlabeni. Kwezi meko, kubalulekile khangela ukufakwa kombane kwaye ulandele imiyalelo yomenzi kwileta ukunciphisa umngcipheko.
Gcina ukhumbule ukuba isiseko kukuba, ngokwenene, uncedo olongezelelweyoAyithathi indawo yonyango lwezonyango okanye ngokwasengqondweni. Ukuba uhlala unexhala elikhulu, i-OCD, i-PTSD, okanye enye imeko buphazamisana kakhulu nobomi bakhoOkuphambili kukubonisana neengcali zempilo yengqondo kwaye usebenzise obu buchule njengenkxaso.
Indlela yokumisa ngokwendalo ekhaya: izityalo ezi-5 zokunciphisa ukuxhalaba kunye nokuqinisa amandla akho
Izityalo zangaphakathi zingamahlakani amakhulu ekumiseleni iimvakalelo kunye nengqondo. Ubukho bazo buphucula imekobume (ukufuma, ubuhle, amavumba afihlakeleyo) izibonelelo zezityalo), ikhuthaza ukhathalelo lwengqondo kwaye yenza njengesikhumbuzo sokunqumama. Nanga abahlanu ekulula ukubagcina abagqatswa abafezekileyo izithethe zokumisela imihla ngemihla:
1. ILavender (Lavandula angustifolia)
Ngevumba layo elingathandabuzekiyo, i-lavender inxulunyaniswa neemvakalelo zokuzola kwaye yenye ye izityalo eziphumlayo kwi-infusions. Yibeke kwindawo eqaqambileyo kakhulu. kwaye ugweme ukugalela amanzi kwi-substrate; ikhetha ukunkcenkceshela okuphakathi kunye nokukhupha amanzi kakuhle. Isiko: Sondeza izandla zakho kwiintyatyambo kwaye uhlikihle ngobunono. Ukukhulula iioli eziyimfuneko, emva koko uziqhelanise ne-5-4-3-2-1 ugxininise kwelo vumba.
Ukongeza kwinxalenye yokuvumba, umbala oluhlaza violet kunye nokuthungwa kwamagqabi ayo acutheneyo wongeza iiankile ezibonakalayo nezichukumisayo. Ukuba awukwazi ukukhulisa i-lavender embizeni, ibhegi encinci eneentyantyambo ezomileyo Inokusebenza umsebenzi ofanayo kwitafile esecaleni kwebhedi.
2. I-Spathiphyllum okanye iNtyantyambo yoXolo (Spathiphyllum)
Uyaziwa ngobuhle bakhe kwaye ukunyamezela ukukhanya okuphantsiInyibiba yoxolo, ilungele ukuhombisa igumbi ngezityaloInika amagqabi akhazimlayo kunye neentyatyambo ezimhlophe ezivuselela imvakalelo yocwangco kunye nokuzola. Ifuna ukunkcenkceshela rhoqo ngaphandle kokungena kwamanzi. uyazixabisa izitshizi ukuba imeko-bume yomile.
Isiko: xa unkcenkceshela, Baleka ubhontsi wakho ecaleni kwephepha Kwaye jonga ukuqaqamba, chonga imithunzi emithathu eluhlaza, kwaye ufumane izandi ezithathu kwigumbi. Loo mzuzu wobukho unokwaphula i-autopilot.
3. Imingxunya okanye imingxunya (Epipremnum aureum)
Umngxunya ngulowo ungenakonakala endlwini: Ikhula phantse nakuko nakuphi na ukukhanya okungathanga ngqoIneengcambu ngokulula kwaye amagqabi ayo alandelayo ongeza intshukumo ebonakalayo. Nkcenkceshela xa umhlaba womile ukuya kubamba; ikhetha iimbiza ezinamanzi.
Isiko: khetha isikhokelo kunye ngokubonakalayo landela umendo wayo Kwimizuzwana engama-30, jonga ukwahluka kwemigca eluhlaza kunye nephuzi, emva koko uyichukumise! Uyakuqaphela ukuguda kwe-waxy emnandi kakhulu xa uyibamba.
4. I-Sansevieria okanye ulwimi lukaMamazala (Dracaena trifasciata)
Ilungele abaqalayo, Esi sityalo esomeleleyo sangaphakathi Inyamezela ukunkcenkceshela okuphosiweyo kunye neendawo ezomileyo. Amagqabi awo aqinileyo, athe nkqo enza ingqiqo yesakhiwo kunye nokuzinza. Nkcenkceshela kancinci (ingakumbi ebusika) kwaye uyibeke ekukhanyeni okuqaqambileyo, okungathanga ngqo.
Isiko: beka intende emagqabini kunye uyakubona ukuqina kwayoThatha umoya onzulu kane ngelixa ujonge ipateni enamabala. Emva koko, yinike igama. Amavumba amabini kunye nencasa enye ekhoyo emlonyeni wakho; uya kuba wenze micro 5-4-3-2-1.
5. Aloe vera
Ngaphandle kokwaziwa ngejeli yayo, ikhala, yenye ye Izityalo ezi-5 zamayeza ezikhulayo ekhaya, ilungile kukukhumbuza ukuba uhlale u-hydrated kwaye uthathe ikhefuIfuna ukukhanya okuninzi kunye nokunkcenkceshela okungaqhelekanga; Iyakwazi ukunkcenkceshelwa ngokugqithisileyo. Amagqabi ayo anenyama agcina ulwelo kunye Bachukumiseke kakhulu (Lumka ngeengcebiso).
Isiko: jonga ukucaca kwejeli kwigqabi elonakeleyo kunye qaphela ukuphola kweminwe yakhoEmva koko, sela iglasi yamanzi ngokucokisekileyo kwaye udwelise iimvakalelo ezintathu zomzimba ezivelayo.
Ngokudibeneyo, ezi ntlobo zintlanu zisebenza njenge "ii-ankile zoluvo" kwiikona eziphambiliIdesika, itafile esecaleni kwebhedi, indawo yokufunda, igumbi lokuhlambela. Ukuchitha umzuzu omnye okanye emibini ngosuku ukubakhathalela kuba ngumqondiso wokumisa kwi-rumination kunye Ikubuyisela emzimbeni wakho.
Izixhobo, izihlangu ezingenanto, kunye nezinye iindlela ukuba awukwazi ukuphuma
Ukuba awukwazi ukufikelela lula kwiindawo eziluhlaza, zikhona izixhobo zokumisaAmashiti kunye neengubo ezinemisonto yokuqhuba, iimethi zeenyawo, okanye iibhanti/iibhanti zesihlahla. Injongo yabo kukuququzelela uqhagamshelwano lokuqhuba ngelixa Ngaba uyaphangela, uyaphumla okanye uyalala?.
Olunye ukhetho oluphakathi yi izihlangu ezingenanto okanye izihlangu ezine soles conductiveEzi zihlangu zilinganisa imvakalelo yokuhamba ngeembadada kwaye zidibanisa ngcono nomhlaba kunezihlangu eziqinileyo. Abathathi indawo yoqhagamshelwano oluthe ngqo, kodwa Ziyakhusela unyawo kwaye zigcine ukufaneleka kwazo..
Khumbula: nangasiphi na isixhobo sombane, Jonga isiseko kunye nemeko yofakeloLandela incwadi yomenzi, ziphephe izisombululo ze-DIY, kwaye ubeke phambili iibrendi ezinikezela ngemiyalelo ecacileyo kunye nenkxaso.
Okuthethwa luphando: izithembiso zangoku kunye nezithintelo
Uncwadi lwenzululwazi kwisiseko ikhule kutshanjengamanqaku kwiijenali zempilo yoluntu kunye nokudumba. Uphuculo luchazwe kwi iimpawu zegazi, ukuqonda intlungu, kunye nomgangatho wokulala ukulandela ungenelelo olusisiseko, kunye neziphumo kwimpendulo yokuvuvukala kunye ne-immune.
Olunye uphononongo lubonisa ukunciphisa ukuvuvukala kunye nokuphucula ukulungiswa kwezicubuutshintsho kwi i-viscosity yegazi kunye nohlengahlengiso kwiiparamitha ezifana ne-cortisol. Ngaxeshanye, Abathathi-nxaxheba banika ingxelo yoxinzelelo olungaphantsi kunye nobuthongo obumnandi ngakumbi.
Oko kwathiwa, uluntu lwezenzululwazi ngokwalo lugxininisa: Iisampulu ezinkulu, uyilo olungqongqo, kunye nophindaphindo luyafuneka.Kude kube kukho izifundo ezinamandla ngakumbi, isiseko sibekwe njengesixhobo esongezelelweyo ixabiso eliphantsi kunye nokufikelela lula, luncedo ngakumbi ekucocekeni kokulala kunye nokulawula uxinzelelo lwemihla ngemihla.
Ukuqonda ubukhulu bengxaki, umntu kufuneka ajonge kuphela ukhathalelo oluphambili: i Ukuxhalaba sesona sizathu siqhelekileyo sokufuna ukhathalelo lwempilo yengqondo.kunye nokuxhaphaka okuqikelelwayo kwe-6,7% (iphezulu kwabasetyhini). Kwiqela labantu abadala, umlinganiselo obalulekileyo uye wabhenela kwiziyobisi zengqondo ngexesha elithile. Ngokuchanekileyo ngenxa yoko, izicwangciso ezingezizo ezemithi yaye ukuzinyamekela, xa kusetyenziswe kakuhle, kunokuba luncedo.
Hlanganisa isiseko kwisiqhelo sakho ngaphandle kokwenza nzima izinto
Ukuba uqala ukusuka ekuqaleni, yiya ngokulula. Isindululo sokuqalaUkuvuka, hamba unganxibanga zihlangu kwibalcony okanye kwi-conductive mat imizuzu emi-5 ngelixa uchonga izinto ezi-5 ozibonayo. Yiva ubushushu bomgangatho, Mamela izandi ezibini ezisuka ebumelwaneni kwaye silungile.
Ukuba uthanda ukuhamba, hlanganisa ukolula kancinci okanye i-yoga yangaphandle engenazihlangu. Unganikezela imizuzu eyi-10 emva komsebenzi ukuba uhambe kancinci epakini, ujolise ingqalelo yakho kwi yiva ingca phantsi kweminwe kunye ne-ebb kunye nokuhamba kokuphefumla.
Emsebenzini, seta ii-alam Ukunqumama kweemvakalelo ezincinciYihla uye emyezweni, uchukumise igqabi, mamela umoya. Ekhaya, dala "ikona yeankile" Ngezityalo ezimbini, umbhoxo, kunye nokukhanya okufudumeleyo. Beka incwadi yakho kunye nekomityi yeti apho, kwaye umisele isiko lakho lemizuzu eli-10 lokulala.
Ukuba ukuphuma ngaphandle asiyondlela yokukhetha, zixhobise ngemethi okanye ishiti lokumisa kwaye ujonge ukuba iqhagamshelwe ngokufanelekileyo. Nxiba impahla ekhululekile kunye izinto zendalo (ikotoni, ilinen, iinkuni, ilitye) ukutyebisa amava e-tactile ngaphandle kokuphazamiseka.
Undoqo kukuhlala rhoqo: uncwadi lucebisa oko 20-30 imizuzu yonke imihla Zinika iziphumo ezingcono kunokutya ngokutya ngamathub’ athile. Ukuba unexesha elifutshane, iintsuku ezimbini okanye ezintathu ngeveki Ziyadibanisa kwakhona; into ebalulekileyo kukugcina umkhwa.
Kwimeko yeklinikhi, kukho ukusetyenziswa okucetyiswayo ukuxhalaba ngokubanzi, ukuhlaselwa luloyiko, okanye iPTSD njengenkxaso yokulawula iimvakalelo ezinzulu kunye neenkumbulo. Kwaye nangona uthotho lukamabonakude oludumileyo Babhekiselele kobu buchule, kwaye ingcebiso yobuchwephesha icacile: Zisebenzise njengesincedisi kwaye ubuze ukuba ixhala liyaphazamisana nobomi bakho bemihla ngemihla.
Ingcamango yokugqibela yokuzisa izinto ezipheleleyo: idibanisa izityalo, iimvakalelo kunye nesisekoEkuseni, fafaza i-lily yakho yoxolo, ivumba i-lavender kwaye uhambe ngeenyawo ngemizuzu emi-2; emini yasemini, nqumama imizuzwana engama-60 ecaleni kweengcingo ze-mini 5-4-3-2-1; ngokuhlwa, phefumla nge-sansevieria emehlweni kwaye usele amanzi ngengqondo. Ii-ankile ezincinci zisasazeka imini yonke Banokwenza umahluko omkhulu.
Umyalezo oseleyo ulula kakhulu: Gcina iinyawo zakho emhlabeni nanini na unako, kwaye ujonge kwigadi encinci yangaphakathi. kwaye usebenzise ubuchule beemvakalelo ezikhawulezayo xa kuvela ixhala. Inzululwazi yalatha kwiingenelo ezinokubakho ekudumbeni, ebuthongweni, nasekuxinezelekeni, kodwa, ngokuqaphela, Yithathe njengeqabane elincedisayo kwaye kungekhona endaweni yoncedo lwengcali xa lufuneka. Ngokungaguquguquki, ingqiqo, kunye nokuzithemba, ukusekwa kunokubakho isithethe sakho sokuzola yemihla ngemihla.
