Kusakwana Kukwana Kunogona Kuita Kutarisira Kuzvidya Mwoyo Kupfuura
Kana uine tarisiro yekufunganya, iwe unotya kwenguva yakareba pamusoro penzvimbo inofungidzirwa yeramangwana iwe unoona sechinhu chisingazivikanwi chinotyisa.
Iyi hutano hwepfungwa haisi kuonekwa sehutano husina kunaka, asi pane chiratidzo chemamwe matambudziko anokonzera kuzvidya mwoyo, kusanganisira panic disorder, kuzvidya mwoyo kwevanhu vose, uye hukama hwevanhu.
Manzwiro ako ekufunganya anogona kusvika pakakwirira mumaawa asati agadzirira chiitiko kana kupera kwemwedzi isati yasvika pane mamiriro ezvinhu angangodaro kana kuti asina kumboitika.
Zviratidzo zvekufungidzira Kuzvidya mwoyo
Kana uchiziva kuti iwe uchakurumidza kutarisana nechinhu chekutya kwako , iwe unogona kukura zviratidzo zvepanyama uye zvepfungwa, zvakadai se:
- hyperventilating
- chipfuva chepfu
- misuli spasms
- rumination
- kuoma kuisa pfungwa
- manzwiro ekutya
Kufungidzira kufunganya kunogona kuve hupenyu huzhinji-kukanganisa apo iwe unotsvaga nzira dzekudzivisa zviitiko. Inogona kuisa kunetseka pahukama hwako hwepamusoro nokuti iwe unokanganisa uye unozviratidza iwe pachako. Iwe unogona kuwanawo kutyora simba rako rekushanda zvakajeka kubasa kana iwe uchigadziriswa nguva dzose.
Kuwana Kurara Zvakakwana Kunogona Kubatsira
Kuwana kukwana kwakakwana kwehope kunogona kubatsira kukurudzira kufungidzira kufunganya, asi kusakwanira kunogona kuwedzera mamiriro ezvinhu, maererano neUC Berkley neuroscientists.
Izvi ndechokuti kushayikwa kwehope kunopisa zvikamu zvehupfungwa dzako , amygdala, uye iyo cortex, iyo inobatanidza nekugadzirisa manzwiro. Icho chinhu chinotyisa nokuti vanhu vanotambura nekuzvidya mwoyo vanogona kunetseka nekurara uye ipapo kushayiwa kwehope kunoita kuti vawedzere kunetseka.
Phasic Kutya vs. Kutarisa Kufunganya
Kutya kwePasic kunotora kwenguva pfupi uye inopindira kune ngozi inofungidzirwa.
Kufungidzira kushungurudzika, zvakasiyana, kunopedza nguva yakareba uye kunopindira kune ngozi isingatarisirwi. Mune chidzidzo chakabudiswa mumagazini rinonzi Depression and Anxiety, neuroscientists vachishandisa magnetic resonance imaging (fMRI) scanning teknolojia yakawana kuti aya marudzi maviri ekutya haasi akafanana nokuti anobatsira zvikamu zvakasiyana zveuropi.
Kufungidzira Kufunganya uye Kufamba
Paunenge uine kushushikana kwekukurumidza, iwe unoziva zviripo iye zvino uye unotya munguva chaiyo. Iwe uri kugara pachigaro pane ndege chaiye uye unetseka pamusoro pekutora kana iwe unganzwa uchinetseka kana iwe uchinzwa ruzha rusinganzwisisiki rwendo.
Kusiyana neizvi, kana iwe une tarisiro yekufunganya pamusoro pekubhururuka, iwe unotya ndege inofungidzira uye chii chingaitika kana iwe ukapinda ndege. Iwe uri pamba, uchifungidzira imwe kana kuti yakasiyana-siyana inofungidzira inofamba nenjodzi.
Kuti urove kufungidzira kushungurudzika kwendiza yako inotevera edza zvinotevera:
- Gamuchira kuti iwe waifunga kuti ndege yacho yakachengeteka zvakakwana kuti uite zvekugadzirisa uye uzviudze iwe kuti usarega kufunga nezvazvo.
- Gamuchira chokwadi chokuti mukana wako wekuenda kune imwe ndege inotungamirirwa nenjodzi inodarika zvishoma pane imwe chete, uye kunyange uchiziva kuti iwe unongoita chete zvakadaro.
- Kudzokorora mamiriro ako. Semuenzaniso, kana iri kutya kutya kunokuchengetedza iwe usiku, zviyeuchidze kuti nzvimbo yakanakisisa iwe iwe kuti uve mumhirizhonga iri muchigaro chako nechechigaro chako chechigaro.
Sources:
> Anwar, Yasmin. UC Berkeley: Wakaneta uye Edgy? Kurara Kurasi Kunokurudzira Kufungidzira Kufunganya (2013). http://news.berkeley.edu/2013/06/25/anticipate-the-worst/.
Kufunganya UK: Anticipatory Anonetseka. > https://www.anxietyuk.org.uk/our-services/anxiety-information/anxiety-disorders/anticipatory-anxiety/.
Bunn, Tom. Psychology Today: Anticipatory Anxiety and Reframing (2014). > https://www.psychologytoday.com/blog/conquer-fear-flying/201408/anticipatory-anxiety-and-reframing-0.
Munsteerkotter, et al. Kushungurudzika uye Kuzvidya Mwoyo: Chipembenene Kana Kwete Girasi? Neural Correlates dzeKutsigirwa uye Phasic Kutya muSpider Phobia (2015).