Mifananidzo inotungamirirwa yekushungurudzika kwevanhu kunosanganisira kushandiswa kwezviratidziro zvekuona kuti muviri wako ugare wakasununguka. Mune mamwe mazwi, iwe unovhara maziso ako uye fungidzira zvisikwa uye manzwiro e nzvimbo yaunowana yakasununguka. Mifananidzo yakajairika inosanganisira nzvimbo dzinopisa dzinotyisa, zuva rinodziya, uye inzwi rinononoka regungwa.
Kana iwe ukawana, zvisinei, kuti chimwe chiitiko chakafungidzirwa chakakosha iwe, zvakadai sekugara pamberi pebheni rinodzvova usiku hwebusiki, nenzira dzose, kushandisa sarudzo iyoyo.
Chimiro chemufananidzo hachisi chakakosha, zvinokosha ndeyekuti iwe unofungidzira zvose zviso, inzwi, uye kunhuwira uye uzvitakure kunzvimbo iyoyo.
Kune avo vanotambura nehutano, tapota taurirana nachiremba wako usati watanga chero rudzi rwemhando yekuzorodza yekurovedza muviri.
Mumuenzaniso unotevera wemifananidzo yakatungamirirwa yekutambudzika, nzvimbo yakakurumbira yegungwa inoshandiswa. Kana ukasarudza kushandisa imwe nzvimbo yakarongeka, ingoshandura zvinyorwa zvakanyorwa pasi apa uye izvo zvinoenderana nemamiriro ako arikushandisa.
1. Tsvaga Nzvimbo Yakadzikama Isina Zvipingamupinyi
Nhema pane pasi kana kugara pasi pachigaro. Kusunungura chero zvipfeko zvakaoma uye kubvisa magirazi kana vatengi. Zorora maoko ako mumakumbo ako kana pamaoko echigaro. Sarudza nguva nenzvimbo iyo iwe unoziva kuti haungakwanisi kuparadzaniswa.
2. Tora Vashomanana Vashoma Kuputika
Kana iwe usati watova, shandisa maminetsi mashomanana uchiita kufema kwekufema . Fema zvakadzika mukati mumiririri wako, wakafanana newaungaita sei mukirasi yegaga.
Mhando iyi yekufema ichakubatsira kuti usunungure zvakanyanya.
3. Paunenge Uchinzwa Wakasununguka, Nyatsoteerera Maziso Ako
Fungidzira iwe uri pamhenderekedzo yakaisvonaka yega. Fungidzira soro jena dhena rakakupoteredza uye mvura yakachena-yakajeka nemafungu anononoka anotarisa kumahombekombe. Fungidzira denga risina makore pamusoro uye miti yemichindwe inofamba mumhepo iri shure kwako.
Ramba uchichengetedza maziso ako akavharwa uye fungidzira ichi chinyararire chechiitiko chekupisa.
4. Kufuridzira mukati uye kunhuhwirira Huru hweAcean uye Tropical Flowers
Cherechedza ruzha rwemafungu zvinyoronyoro ruchikurira pamahombekombe uye shiri mumiti iri shure kwako. Inzwa jecha rinodziya riri pasi pako uye zuva rinodziya paganda rako. Cherechedza kutora kwekunwa kunotyisa kunonwiwa kana iwe uchiuyisa kumuromo wako. Usangofananidza mamiriro ezvinhu-kuibata, kuvira, uye kunhuwidza zvakadai sekufungidzira kwako kuchabvumira.
5. Gara Munharaunda iyi kwenguva yakareba Sezvaunofarira
Cherechedza kuti wakasununguka sei uye unodzikama iwe unonzwa. Unakidzwa nemanzwiro ekuzorora sezvo ichipararira mumuviri wako wose, kubva pamusoro wako kusvika kune zvigunwe zvako. Cherechedza kuti uri kure sei iwe unonzwa kubva pakuzvidya mwoyo uye kushungurudzika . Ramba uri muchigadziro chemufananidzo wekutungamirirwa kwemifananidzo kwenguva yakareba sezvaunoda. Unofanira kuona zvishoma nezvishoma kuti wakadzikama uye wakasununguka unonzwa sei.
6. Kana Wagadzirira, Zvishoma Nezvokudzorera Kudzoka Kubvira 10
Vhura maziso ako, uchinzwa wakasununguka asi wakangwarira. Iwe wakadzokera kunharaunda yako, asi hukama hwakagadzikana huchatsiva kushungurudzika kana kushushikana kwawaimboita. Edza kushandura kunyarara uku mukati mezuva rako rose.
Mukuwedzera pane kutevera mirayiridzo iyi, unogona kufunga nezvekushandisa izwi rekurekodha, rakadai semahara MP3 audio file rakapiwa neYunivhesiti yeMcMaster nemirayiridzo pamifananidzo inotungamirirwa.
Kushandiswa kwekurekodhwa kunonzwika kuchakubvumira kuti ugare wakasununguka uye unofungisisa pane nzira.
Shoko Rinobva
Mifananidzo inotungamirirwa ndiyo imwe nzira yekudzidzira kuporesa iyo iwe ungawana inobatsira kushushikana kwevanhu. Zvisinei, kana kuzvidya mwoyo kwako kwakaoma uye iwe usina kugamuchira kurapwa kwekodzero yakadai sekuziva-kugadzirisa-behavioral therapy (CBT) kana mishonga, zvakakosha kuonana nachiremba wako kana unyanzvi hwehutano hwepfungwa kuti uzive uye chirongwa chekuvandudza. Kunyange zvazvo nzira dzekubatsira dzinogona kushandiswa kunyanya kunetseka, kunyanya kunetseka kunowanzodikanwa maitiro ehutano hwetsika.
> Sources:
> Jorm AF, Christensen H, Griffiths KM, Parslow RA, Rodgers B, Blewitt KA. Kubudirira kwekubatsira uye kubatsira-kurapa kwekutambudzika kwekuzvidya mwoyo. Med J Aust . 2004; 181 (7 Suppl): S29-46.
> Manzoni GM, Pagnini F, Castelnuovo G, Molinari E. Kudzidzira kurasikirwa kwekuzvidya mwoyo: kwemakore gumi kugadzirisa nekuongorora meta-analysis. BMC Psychiatry . 2008; 8: 41.
> University of McMaster. Guided Relaxation CD.
> Rossman ML. Kutungamirirwa Mifananidzo Yokuzvipa-Kuporesa . Tiburon, CA: HJ Kramer; 2001.
> Yunivhesiti yeHouston - Clear Lake. Kutungamirirwa Zvinyorwa Magwaro: Kukunda Kushungurudzika Kwevanhu.