Chinonyanya chikamu chekuzvidya mwoyo - ngazvive hutano husina hanya kana kushungurudzika kunosangana nechikumbaridzo cheGenalized Anxiety Disorder (GAD) kuongororwa - inofunganya kufunga izvo dzimwe nguva zvinogona kunzwa kusingadzorwiki.
Psychotherapies for anxiety inobatsira vanhu kugadzirisa pfungwa idzi nenzira dzakasiyana. Mu psychodynamic psychotherapy, midzi kana pasi (dzimwe nguva inonzi inoshaiwa) zvikonzero zvekuzvidya mwoyo zvinotangwa.
Mukufungidzira maitiro ehutano (CBT), pfungwa dzinopikiswa zvakasimba kana kuongororwa nekuedza maitiro (somuenzaniso, kuita chimwe chinhu chaunoshushikana pamusoro pokudzidza zvakakwana kuti mugumisiro uchava wakanaka).
Mukubvuma uye kuzvipira kurapa (ACT), seyomuBBCT, pane kusimbiswa kwekuwedzera kunyatsoziva pfungwa sekufunga uye kwete chokwadi . Zvisinei, danho rinotevera reACT nderokudzidza nzira dzokuti "dzisakanganiswe" nemafungiro (kureva kuti, kana kufungidzira kusanzwisisika ndiyo yekutanga, kusagadzikana kwepfungwa kunangwa .). Nokuchinja nzira iyo iwe unobatana nayo nezvaunotenda, unogona kutanga kutora ruzivo.
5 Nzira Dzokugadzirisa Mafungiro Anonetseka
Heano maitiro mashanu ekugadzirisa mafungiro ekuedza kuita. Sarudza imwe kana mbiri iyo inonyanya kukumbira iwe, uye edza navo kakawanda pamusoro pemazuva mashoma. Kana ikashanda, ramba uchifamba nayo; kana zvikasadaro, edza imwe chiito pane urongwa pane.
- Pfungwa dzako, nehurukuro "M." Nokuda kwechiito ichi, funga nezvepfungwa yako senhengo yakasiyana kubva iwe pachako. Zita zita rokuti "Fungisisa." Kana zvinotyisa zvinotanga, taurira chimwe chinhu chakadai, "Zvakanaka ipapo inodzokera Pfungwa zvakare, chitchatting kure" kana "Wow, Mind iri kuita chinhu icho chaanoda kuita, kunditaurira kuti hapana chichazomboshanda. "Nokubata mupfungwa sechokunze, pane mukati, chisikwa unogona kuumba nzvimbo yakakwana pakati pako nemafungiro ako kuti unzwe zviri nani.
- Iyo motokari yemotokari isingazobvisi. Chimbofungidzira iwe uri kugara muchitsiko chemotokari yemotokari, uye mutyairi akatendeukira kune redhiyo inotyisa iyo iri kutamba rwiyo rwekufunganya kwako. Iwe hausi mukana wekushandura iyo kana kuiisa; panzvimbo pacho, iwe unofanira kuzviregerera uye ugamuchire kuti pfungwa dziripo, uye kuti ruzha harufadzi.
- Chinokosha muhomwe yako. Iwe unogona kunge wakatakura seki yekiki newe nguva dzose. Edza kugovera umwe neumwe wemanzwiro ako anonyanya kufunganya kune chimwe chinhu chinokosha. Paunoshandisa kiyi iyo, ita iwe pachako funga pfungwa yakabatana. Cherechedza kuti iwe unogona kutakura pfungwa uye usingafungi nguva dzose, uyewo kuti kana iwe uchifunga kufunga, iwe unogona kushandisa chiyi. Zvinokwanisika kutakura kunetseka kwekutenda newe, uye usavarega vachitaura zviito zvako.
- A bossy bully. Bata pfungwa yako seyodhauri pabheji rekutakura revanhu vakuru uye mubvunze, "Ndiani ari kutarisira pano? Iko kufunga kwangu kuri kutonga kana ini ndiri ini ndinotarisira here? "Kana zvichibatsira, tora zvishoma kutsamwa pamagariro - mutauro wakajeka unosanganiswa - sezvaunozviti uri kurwisana ne bossy bully.
- Pfungwa dzekutengesa. Kusiyanisa pakati pemafungiro aunenge uine uye kufunga iwe uri kutenga sechokwadi . Nyora mafungiro ako: kutonga, kutsoropodza, kuenzanisa, kuwedzeredza, etc. Zvino zvibvunze, "Ndinoda kutenga pfungwa yokuti ndiri ______________?" Funga kuti chii chichakuripa iwe uye kana chiri chakanaka kutyara.
Chinangwa chezviito izvi hazvifaniri kuchinja nguva yaunosangana nayo nekufunganya (kunyange kana izvozvo zvichiitika kwauri, zvinonakidza!).
Pane kudaro, kudzivirira kushandiswa kunobudirira kana vachideredza kushamwaridzana kwako kune imwe chitendero kana kuiswa kwezvitendero izvo zvisati zviri kushumira iwe zvakanaka.
Kuti udzidze zvakawanda pamusoro pekunyengedza kwekuziva uye zvimwe zvekuita kweCIT, sorai izvi zvakasangana neChitubu cheChiratidzo cheKutenda kweSayenzi.
> Kwakabva:
> Hayes, SC, & Smith, S. Buda mupfungwa dzako uye muupenyu hwako: itsva Acceptance uye Commitment Therapy. New York, NY: New Harbinger, 2005.