Kodi Njira Yopumulira ya Jacobson ndi yotani?

Zamkati

• Chidule
• Zabwino zambiri zathanzi
• Njira ya thupi lonse
• Mapazi
• Mimba
• Mapewa ndi khosi
• Njira zamakono
• Kutenga
• Mafunso ndi mayankho
• Funso:
• Yankho:

Chidule

Njira yopumulira ya Jacobson ndi mtundu wa mankhwala omwe amayang'ana kwambiri kulimbitsa ndi kupumula magulu amtundu wina motsatizana.Amadziwikanso kuti chithandizo chotsitsimula chopita patsogolo. Poganizira kwambiri madera ena ndi kuwongolera kenako ndikuwamasula, mutha kudziwa bwino za thupi lanu komanso zathupi lanu.

Dr. Edmund Jacobson adapanga njirayi m'ma 1920 ngati njira yothandizira odwala ake kuthana ndi nkhawa. Dr. Jacobson adawona kuti kupumula kwa minofu kumasunganso malingaliro. Njirayi imaphatikizapo kumangiriza gulu limodzi lamanofu ndikusunga thupi lonse kumasuka, kenako ndikumasula mavuto.

Werengani zambiri: Kodi ma hop amatha kukuthandizani kugona? »

Akatswiri omwe amaphunzitsa njirayi nthawi zambiri amaphatikiza ndi kupuma kapena zithunzi zamaganizidwe. Kuwongolera kumatha kukuyankhulani kudzera munthawiyo, kuyambira kumutu kapena kumapazi ndikugwira ntchito kupyola thupi.

Zabwino zambiri zathanzi

Kuyeserera njira zopumulira kumatha kukhala ndi thanzi labwino, monga:

• kumasula
• kuchepetsa
• kuchepetsa kuthamanga kwa magazi
• kuchepetsa mwayi wa kugwidwa
• kukonza

imawonetsa kulumikizana pakati pakupumula ndi kuthamanga kwa magazi, mwina chifukwa kupsinjika ndimomwe kumathandizira kuthamanga kwa magazi. Kafufuzidwe komanso zatsopano zimapereka umboni wina wosonyeza kuti njira yopumulira ya Jacobson itha kuthandiza anthu omwe ali ndi khunyu kuti achepetse kuchuluka komanso pafupipafupi. Kukula kwazitsanzo zazikulu kumafunikira.

Njira yopumulira ya Jacobson imagwiritsidwa ntchito kwambiri kuthandiza anthu nawonso. Kwa zaka zambiri, angapo awona ngati ndizothandiza. akhala ndi zotsatira zosakanikirana, pomwe akuwonetsa malonjezo ambiri. Nthawi zina, anthu omwe sanagone mokwanira amamvanso kupumula atapuma.

Njira ya thupi lonse

Joy Rains ndi mlembi wa Kusinkhasinkha Kuunikira: Njira Zosavuta Zosamalirira Maganizo Anu Otanganidwa. Amalangiza kuyamba mankhwala opumulirako ndikupumula kenako ndikusuntha kuchokera kumapazi. Amapereka zotsatirazi:

Mapazi

1. Bweretsani chidwi chanu pamapazi anu.
2. Lowetsani mapazi anu pansi, ndipo pindani zala zanu pansi.
3. Limbikitsani minofu yanu yakumapazi modekha, koma osapanikizika.
4. Zindikirani kupsinjika kwakanthawi, kenako kumasula, ndikuwona kupumula. Bwerezani.
5. Dziwani za kusiyana pakati pa minofu ikamakhazikika komanso ikamasuka.
6. Pitirizani kulimbitsa ndi kumasula minofu ya mwendo kuchokera kumapazi kupita kumimba.

Mimba

1. Chepetsani minofu ya m'mimba mwanu, koma musavutike.
2. Zindikirani mavuto kwakanthawi. Ndiye kumasula, ndipo zindikirani kumasuka. Bwerezani.
3. Dziwani za kusiyana pakati pa minofu yolimbitsidwa ndi minofu yotakasuka.

Mapewa ndi khosi

1. Modekha mokweza mapewa anu molunjika kumakutu anu. Osasauka.
2. Khalani ndi nkhawa kwakanthawi kochepa, kumasula, kenako ndikumverera kumasuka. Bwerezani.
3. Onani kusiyana pakati pa minofu yolimbitsidwa ndi minofu yotakasuka.
4. Ganizirani za minofu ya khosi, kaye kaye kaye kenako muzisangalala mpaka mupumule kwathunthu m'derali.

Njira zamakono

Muthanso kugwiritsa ntchito njira yopumulira kumadera ena a thupi. Nicole Spruill, CCC-SLP, ndi katswiri wolankhula. Amagwiritsa ntchito njira yopumulira ya Jacobson kuthandiza akatswiri omwe amayimba kapena amalankhula pagulu popewera ndikuchira pamavuto amawu.

Nayi njira zitatu zomwe Spruill amalangizira:

1. Tsekani manja anu mwamphamvu kuti mumve kupsinjika. Gwirani masekondi 5, ndipo pang'onopang'ono lolani zala kumasula chimodzi ndi chimodzi mpaka atapumuliratu.
2. Sindikizani milomo yanu molimba ndikugwira masekondi asanu, mukumva kupsinjika. Pepani pang'ono. Milomo iyenera kukhala yomasuka kwathunthu komanso yosakhudza kwambiri ikamasulidwa.
3. Pomaliza, kanikizani lilime lanu pakamwa panu masekondi 5, ndipo muwone kupsinjika. Pepani lilime mpaka litakhala pansi pakamwa ndipo nsagwada zanu sizikulumikizana pang'ono.

Kutenga

Mankhwala opatsirana opita patsogolo nthawi zambiri amakhala otetezeka ndipo safuna chitsogozo cha akatswiri. Magawo samangodutsa mphindi 20-30, zomwe zimapangitsa kuti anthu azikhala otanganidwa kwambiri. Mutha kugwiritsa ntchito maluso anu kunyumba pogwiritsa ntchito malangizo ochokera m'buku, webusayiti, kapena podcast. Muthanso kugula chojambulira chomvera chomwe chimakufikitsani pochita masewerawa.

Mafunso ndi mayankho

Funso:

Kodi ndingapeze kuti kuti ndiphunzire zambiri za njira yopumulira ya Jacobson ndi njira zina zofananira?

Wosadziwika wodwala

Yankho:

Mutha kufunsa dokotala wanu kuti atumize kwa wama psychologist kapena katswiri wina wazamisala yemwe amagwiritsa ntchito njira zopumulira kuthandiza odwala. Si akatswiri onse amisala kapena akatswiri ena azamisala omwe amadziwa za njirazi, komabe. Othandizira nthawi zambiri amawonjezera "kupotoza" kwawo pazamaukadaulo. Maphunziro amasiyanasiyana malinga ndi mtundu wa maluso omwe amagwiritsa ntchito. Anthu ena amagulanso ma CD ndi ma DVD pakupuma kwaminyewa ndikulola kuti mawu awatsogolere pochita izi.

A Timothy J. Legg, PhD, CRNPayankho amayimira malingaliro a akatswiri athu azachipatala. Zonse zomwe zili ndizachidziwikire ndipo siziyenera kuonedwa ngati upangiri wa zamankhwala.