Kuzvidya mwoyo Koach naMayo Clinic ibasa rekubatsira rakagadzirirwa kuderedza kuzvidya mwoyo, kutya uye kunetseka kunowanzoonekwa nehutano hwehutano hwevanhu (SAD) nezvimwe zvinetso zvekuzvidya mwoyo. Kuzvidya mwoyo Koach yakagadzirwa nechechi yezvechipatara Stephen Whiteside (Mutungamiri weChirongwa Chekushaya Matambudziko Anokonzera Kutambudzika paMayo Clinic) uye Jonathan Abramowitz (Yunivhesiti yeNorth Carolina).
Kudzidzira kwakavakirwa pakudzidziswa kunowanzoitwa sechikamu chekufungisisa-behavioral therapy (CBT) . Purogiramu yacho inosanganisirawo zvidzidzo zvekudzidza kuitira kuti vashandi vadzidze zvakawanda pamusoro pekuti sei uye nei zviyero izvi zvichishanda.
Overview
App Anxiety Coach app yakagadzirirwa kushandiswa kwemavhiki mashomanana kusvika kumwedzi sechigadziro chekutarisana nemamiriro ezvinhu anotya uye kuderedza kushushikana. App Anxiety Coach app ine zvikamu zvinotevera:
- General instructions
- Kuzviedza
- Kufunganya
- Kudzidza mutsara
- Ku-kuita mazita
Izvo purogiramu yacho inokurongedza nyore nyore kuburikidza nezvikamu zvakasiyana-siyana nebhokisi rebhokisi rema mail rinoratidza kuti zvinhu zvakawanda zvakasara kuti upedze. Zvakafanana ne-email inbox, izvi zvinobatsira kana uchitanga purogiramu kuitira kuti uzive zvaunofanira kuita.
Mushure mokuverenga kuburikidza nemirairo yakawanda yepurogiramu, vashandisi vanokumbirwa kupindura mibvunzo yemibvunzo sechikamu chekuzviongorora kwezviratidzo zvakasiyana-siyana zvekuzvidya mwoyo.
Kubva ipapo, unokurudzirwa kuti uite nhamba yehutano hwako hwemazuva ano kubva pachiyero kubva ku 0 kusvika ku100. Zvose izvi zvinowanikwa (zvikamu kubva ku 0 kusvika ku100 pane kuzviongorora uye ikozvino kushungurudzika kuongororwa) zvino zvinorongwa pamagrafu kuti ave kutevedzwa kwenguva.
Mukuwedzera kune kuzviongorora uye kuzvidya mwoyo, vashandisi vanotungamirirwa kune zvakatevedzana zvekuverengerwa kuti vadzidze zvakawanda nezvekuzvidya mwoyo (zvinorevei, kuti zvinokukanganisa sei, kana iri dambudziko uye kuti nei risingaendi) zvakare senzira yekurapa (nzira yekugadzirisa mhirizhonga, CBT, zvimwe zvigadziro uye nzira dzekudzivisa).
Pakupedzisira, mushanduri anobvunzwa kuti aumbe "To-Do List," iyo inonyanya urongwa hwezvinhu pakutya hurumende . Vashandi vanoita urongwa urwu nekusarudza pakati pezvenzvimbo dzematambudziko uye mamwe mabasa. Iwe unokwanisawo kupinda mukati rako pachako-yakagadzirwa zvinhu zvehukuru. Kana imwe nguva runyorwa rwakasikwa, unobvunzwa kusarudza chinhu chawakagadzirira kuita: somuenzaniso kupa rumbidzo kumunhu asingazivi pane imwe elevhiti.
Iwe unobvunzwa kuti ufungisise kushushikana kwako (pachiyero kubva ku 0 kusvika ku100) isati yasvika, pamwe chete mumaminitsi maviri emaminiti mukati. Chinangwa ndechokugara mumamiriro acho ezvinhu kusvikira iwe uchingoderedza 50% mukuzvidya mwoyo, panguva iyo chinhu chinogona kuongororwa kubva pane rako kana kuchengetwa kuti uwedzerwe kuwedzera.
Pros
- Iyi purogiramu inobatsira kugadzirisa-maitiro ekugadziriswa kwevanhu vakawanda kuburikidza nehurongwa hwekuzvida rubatsiro hunosvitsa uye hunowanika.
- Iyi purogiramu ine zvinyorwa zvinokosha, kusanganisira zvikamu zvekudzidza, urongwa hwezvinhu zvehukuru hwekutsvaga, uye mazano ekuwana chiremba.
- Vagadziri vepurogiramu vakaisa tsvakurudzo pamusoro penguva kuburikidza nekufunganya kwezuva nezuva uye kuzviongorora kunodiwa sezvinodiwa. Iko "Ku-ita rondedzero" inonyorera nyore nyore kurovedza kudzidziswa muupenyu hwezuva nezuva.
- Pakati pese, zvikamu zvepurogiramu zvepurogiramu zvakarongeka zvakanaka uye yekutanga ye "mailbox" icon inokurudzira iwe kuburikidza nezvimwe zvikamu.
Cons
- Vanhu avo vanozvidzivirira munzanga dzakawanda vanogona kuva nechinetso kupindura mibvunzo pamusoro pemamiriro avo avasangana nawo.
- Mu "Kudzidza nezvekurapwa" chikamu, kusvibiswa kwemaviri nekufema kunongororwa sezvirongwa zvekudzivisa apo uchiedza kuvandudza kushushikana. Tsanangudzo yakazara yakazara inogona kusanganisira zvikonzero nei maitiro aya asingashande, kana kuti angave akabatanidzwa sei mune hutano hukuru hwehutano (zvakadai sokufambira mberi kwemisumbu inoshandiswa mumutsara pamwe nekutsvaga mahara).
- Chimwe chinhu chinochengetedza vashandi kuti vasawedzera chinhu chimwechete chekutya kune avo "Kuita-do list" kanopfuura kamwe ingabatsira.
- Kuumba "Kuita-kuita urongwa" uchishandisa raibhurari yezvinhu zvinhu zvisinganzwisisiki uye zvinokonzera.
- Pasi pose, kuenda kumashure uye mberi mumushandisi kunovhiringidzika, sekugadzirisa urongwa hwako pawakasikwa.
- Vashandi vanogona kuwana kuoma kushandisa purogiramu yacho pavanenge vapedzisa kuratidzwa. Kutengesa iPhone yako yose nemaminetsi emaminitsi uye kuita zvikwereti munguva yehutano kana kushanda mamiriro ezvinhu zvinogona kuvhiringidza zvose kwauri uye kune avo vanokupoteredza.
- Kune dzimwe nguva kuisa pachena, nguva yemaminiti maviri pakati pemitengo inoita seyenguva refu. Mukuwedzera, zvingava zvakaoma kuparadzira zvimwe zvisizvo kwenguva refu zvakakwana kuti kuderedza kushushikana kwe50% kuitike; somuenzaniso, kupa rumbidzo kumusingazi mune imwe yepamusoro hazvikwanisi kupedza kunyange maminitsi maviri anodiwa kuti aite yechipiri kukosha.
- Kana ukakumbirwa kuratidza chikwata chekutanga chekuzvidya mwoyo, vashandisi vanopiwa nyevero kana vakasarudza chiyero chakakwirira (semuenzaniso, 85 kubva kune zana). Zvinoratidzirwa kuti iyi dambudziko rekuzvidya mwoyo kana kutya kunogona kunge kusina kufanana nemamiriro ezvinhu. Zvisinei, avo vane chirwere chepfungwa chinokonzerwa nehupfumi vanowanzotya izvo zvisingaenzaniswi nemamiriro ezvinhu asi zvichiri zvakanyanya uye zvakanyanya.
- Kusiyanisa "Kuita-zvinyorwa" zvekutya kwakasiyana kunogona kunge iri nzira iri nani yekugadzirisa zvinhu zvehukuru uye kuita zvinhu zvisinganyanyi kuvhiringidza.
The Bottom Line
Kunyange zvazvo purogiramu iyi haina kupa uchapupu hwekubudirira kana kuvimbiswa kuburikidza nekuongororwa kwakaongororwa, inopa mukana wokubatanidza hupenyu hwehupenyu nekufambira mberi kwekufamba kwenguva. Icho chinhu chiduku chekushandisa semushandi, uye chinogona kunge chakakodzerwa nekombiyuta software purogiramu. Zvisinei, inoshandiswa "munguva" inopedza zvimwe zvezvinetso izvi kuti zviite chigadziro chaungada kufungisisa.
Shoko Rinobva
Sezvo teknolojia inofambira mberi, hazvigoneki kuti mapurogiramu nemapurogiramu ehurongwa achashandiswa kubatsira vanhu vanofambira mberi maererano nehutano hwavo hwepfungwa. Hapana chikonzero chekuedza iyi teknolojia itsva, chero bedzi uri kuwanawo kurapwa kwechirongwa nenzira yekufungisisa-behavioral therapy (CBT) kana mishonga kana iwe uchirarama nekunetseka kwevanhu munzanga.
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