An Essential Piece of Exposure Therapy
Kurapa kwekudzivirira kunogona kubatsira zvikuru kune vanhu vanotambura nekunetseka-kusagadzirisa chirwere (OCD). Izvi zvinoratidzira kuisa murwere kune izvo zvinhu zvinotyisa kutya zvikuru kusvikira kushungurudzika kwavo kuderera. Chirwere chekudzivirira chinotora huzhinji hushingi uye chinogona kutora chunk yakanaka yenguva.
Chii Chinojekesa Hierarchy?
Ikutsvaga hurumende ndeye urongwa hunoshandiswa kutungamira mberi kwako kuburikidza nehutachiona hwehutachiona.
Icho chinonyanya kutaura nezvemamiriro ezvinhu makuru kana zvikonzero zvekuzvidya mwoyo zvinotyisa kutya kwako, zvakarongeka mukuronga kwokuti kutya kwakadini kune.
I-SUDS Inotarisa Mukuratidza Hierarchy
Muongorori wako angashandisa chikamu chinonzi Subjective Units of Distress Scale , kana chiyero cheSUDS, kuti uone kukosha kwako, kubva pa 0 (zvakasununguka zvakakwana) kusvika zana (kunyanya kunetseka iwe unogona kufungidzira kunzwa) paunosangana nechinhu chaunotya.
Somuenzaniso, kana iwe uine kutya kwekusvibiswa , hutungamiri hwako hwekutsvaga hunogona kutarisa seizvi:
- Kuisa ruoko mumudziyo wemudziyo ndiro ndiro (SUDS rating: 100)
- Kugunzva chigaro cheimba yega (SUDS rating: 95)
- Kubata pasi kunze kwegungwa (SUDS rating: 90)
- Kutakura huku yakakangwa kana humburger nyama (SUDS nhamba 85)
- Kugunzva rusvingo muimba yega (kukosha kweSUDS: 80)
- Kugunzva chipanje chemukova wekugeza (SUDS rating: 75)
- Kubatana maoko nemumwe musingazivi (SUDS rating: 65)
- Kubata pasi pehomwe yako (SUDS rating: 60)
- Kuomesa bhodhi pane vending machine (SUDS rating: 55)
- Kutarisira mari (SUDS rating: 50)
Kurongeka kwehukuru hunowanzokurudzirwa nekubatsirwa kwechiremba wako sezvo dzimwe nguva zvingave zvakaoma kusarudza kuti ndezvipi kuisa zvinhu.
Kuita Nzira Yako kuburikidza neChirongwa cheHurarchy
Iwe unowanzotanga kuisa maitiro ekutsvaga zvinhu nezvinhu izvo zvinenge zvishoma neSUDS zvinyorwa zvema 60, asi dzimwe nguva zvinogona kubatsira kutanga nezvinhu zvinowanikwa pasi.
Pfungwa ndeyokutanga nechimwe chinhu chinokuita kuti uzvidye mwoyo, asi kwete kufunganya zvokuti haugone kuzvipfuura uye kuwana chivimbo chekutarisana nekutya kunotevera. Kana uchinge waziva chimwe chinhu pane hutungamiri hwako, unoenderera kune chimwe chinhu chakaoma. Unoramba uchiita izvi kusvikira wapedza zvinangwa zvako. Izvi zvinowanzo, asi kwete nguva dzose, zvinoreva kunzwa wakagadzikana nechinhu chakakwirira pane hutungamiri hwako.
Chii Chinoitika Panguva Yokufungidzira
Iwe nemuongorori wako uchawana kutya kunotanga nekushandisa hutungamiri hwako hwekutsvaga. Ngatishandise muenzaniso wekutsvaga hukuru kubva kumusoro uye tanga ne nhamba yechisere sezvo iine SUDS yepamusoro ye 60. Murapi wako achakubata pasi pasi pechipfuva chako uye usingabatanidzi maitiro ekuchenesa kwenguva yakareba, pamwe maawa. Iwe uchanzwa uchinetseka sezvaunoramba chido chekuita mukumanikidzira kwako, asi kazhinji kuita izvi kuchapedzisira kuderedza kushungurudzika kwako kusvikira kugunzva pasi pechangu yako kusina kuchenesa maoko ako hakungokuvhunduswi zvachose. Kana izvi zvikaitika, iwe uchaenda kune chimwe chinotevera pane yako yekutsvaga hurumende. Mumuenzaniso uyu, chinhu chinotevera chaizova nhamba yechinomwe, kugumbatira maoko nemumwe mutorwa.
Kufambira Mberi Mukuratidza Kurapa
Paunenge uchitarisana nedambudziko remishonga , mushonga wako angangodaro iwe unoita zvakajeka kujekesa muviri kumba kwezuva nezuva pakati pezvirongwa.
Izvi zvinonyanya kukosha pakufambira mberi kwako. Zvinonyanya kukosha kuti uwane kuburikidza nezvose izvo mutapi wako anorayira pahutungamiri hwako hwekutsvaga kubva kune izvo zvinokonzera zvisingaitirwe zvingatowedzera kuipa uye zvinokonzera zvinokuvadza zvawakashanda kukurira kuti udzoke.