Chengetedza manzwiro ako pane kuvarega vachikutungamirira
Vanhu vazhinji vane mhirizhonga yehutano hwemunhu (BPD) vanorwisana nehutano hwemagariro ehutano. Kutaura zvazviri, Marsha Linehan, mumwe wevanonyanya kutsvakurudza muBPD, akaratidza kuti kuora mwoyo kwemashoko kunokonzerwa nedambudziko. Asi mutemo wekunzwa mupfungwa chii, uye ungavandudza sei unyanzvi hwako hwemagariro ekunzwa?
Kana uine BPD kana unhu hunoenderana nehutano, shandisa izvi zvakanyatsoratidzwa kuti udzidze zvakawanda pamusoro pekudzidzisa uku uye zvingakubatsira iwe.
Chii Chinonzi Kushungurudzika Mutemo Kudzidziswa?
Kusvika ikozvino hakuna munhu anobvumirana-pamusoro peshoko rezwi rokuti "mutemo wekufunga." Vatsvakurudzi vazhinji vanotsanangura murairo wekutaura sekukwanisa kuwedzera kana kuderedza manzwiro sezvaanoda. Somuenzaniso, kana iwe uchinetseka mukati memusangano uri kubasa, unogona kuedza kuzvivhiringidza pane zvose zvinokugumbura nekufunga nezvimwewo. Dzimwe nyanzvi dzichati iyi ndiyo muenzaniso we "mutemo wekunetseka."
Vamwe vatsvakurudzi vanoshandisa tsanangudzo yakawanda yehutano hwemanzwiro. Vatsvakurudzi vanoona murairo wekutaura sehuwandu hwakawanda hweunyanzvi uye unyanzvi hunobatsira kuchengetedza mafungiro ehupenyu hune utano nekushanda. Mutemo Wakanaka Wemuviri unosanganisira kukwanisa kuziva kuti iwe uri kuita manzwiro emanzwiro uye kunzwisisa zvinopindura. Murairo unosanganisira kubvuma mafungiro ako emunzvimbo pane kuvaramba kana kuita kwavari nekutya.
Izvi zvinogona kuva zvakaoma kunyange vanhu vasina BPD, sezvo manzwiro akadai sekutsamwa kana kusuruvara kazhinji anowanzoodza mwoyo nevevanhu.
Murairo wepfungwa unorevawo kukwanisa kuwana nzira dzinokubvumira kuderedza kusimba kwemanzwiro kana zvichidiwa. Izvi zvinoreva kana mumwe munhu akakutsamwira iwe, iwe haunopindi muchido chekunyangarika padziviriro kwavari kana kukanda mutsara wakareba wepiteti nzira yavo.
Kutaura zvazviri, kana iwe wakatsamwiswa, iwe unokwanisa kukwanisa kuita chinangwa-chinotungamirirwa kana iwe unonyatsoziva mutemo wekunzwa. Pakupedzisira, nzira iyi inoreva kukwanisa kudzora mafungiro asina kufanira kana uchitambudzika. Kana iwe uchinzwa sokuti iwe unoshungurudza imba yako nokuti wakagumburwa nhau, iwe unodzivisa chido chekukanda zvinhu zvose pasi kana kuvhara gomba mumadziro.
Nokuti vanhu vane BPD vanogona kurwisana nevamwe kana humwe hutano pane urongwa, tsanangudzo iyi yakajeka yehutungamiri hwemanzwiro ndiyo inonyanya kubatsira mukutsanangura kusara kwemashoko aripo muBPD. Nenzira yakanaka, zvinokwanisika kukudziridza humwe unyanzvi hwemagariro ehupenyu hwaunoshaiwa.
Nzira Yokuvandudza Manzwiro Aunoita Mutemo Unyanzvi
Kana iwe uchida kushanda paunyanzvi hwako hwemagadziro ekutenda, unogona kuedza maitiro akawanda angabatsira. Kushungurudzika kwemitemo yekudzidzisa unyanzvi kunoitwa zvakanakisisa kuburikidza nemubatsiro weBPD muongorori (somuenzaniso, kudzidzisa unyanzvi hwemagadziro ehutano chinhu chinokosha cheDialectical Behavior Therapy yeBPD), asi iwe unogona kuedza zvishomanana kunze kwechirwere zvakadai se:
Kungwarira ndiyo tsika yekuvapo panguva ino.
Vanhu vanonzwisisa vanodzidza kuve nokuziva kufema kwavanotora, kukanganisa mumatumbo avo uye kunyange kutapira kwavo. Vanoruma zvokudya zvavo zvishoma nezvishoma uye nechinangwa, uye vanoteerera kumitumbi yavo nokuda kwekuti ivo vakazara. Vanogona kuzvichengeta pachavo munguva dzakaoma, vachivimba kuti kunyange nguva idzi dzichapfuura.
Sources:
Gratz KL, Roemer L. "Multidimensional Evaluation of Emotion Rules and Dysregulation: Development, Factor Structure, uye Kutsigirwa Kwekugadzikana Kwezvinetso Muhutano Mutemo Scale." Journal of Psychopathology and Behavioral Assessment , 26 (1): 41-54, 2004.
Linehan MM. Magwaro Okudzidzisa Mazano Okurapa Manzwiro Evanhu Vakagadzikana . New York: Guilford Press; 1993.