Kuwana chinangwa sezvaunoita nehutano hwepfungwa kana mumuviri
Iwe unoda rubatsiro kuti uwane chinangwa muupenyu hwako here? Vanhu vazhinji vane mhirizhonga yehutano hwemunhu (BPD) vanorwisana nemanzwiro okusakosha, zvinetso zvehuzivi , uye kuora mwoyo . Pamwe chete, zviratidzo zveBPD zvinogona kukusiya uchitsvaga chinangwa muupenyu hwako.
Ichi ndicho chiito chimwechete chakagadzirirwa kukubatsira kuziva zvinorehwa kwauri. Zvechokwadi, kuwana chinangwa hakusi nyore kuita, uye hapana anozoita muviri achakuendesa iwe ikoko.
Kuwana chinangwa kunotora basa uye kunonyatsoitwa kuburikidza nekubatsirwa kwechiremba akanaka. Ichokwadi, izvi zvinogona kuva basa raunoda kushanda nemushandi wako.
Kuwana Chinorevei Kwauri
Nhanho yekutanga yekuwana chinangwa muupenyu hwako ndeyekutarisa zvipi zvehupenyu hwako zvinorehwa kwauri. Ichi chiito, chinoshandiswa kubva pane chiito kubva kubvuma uye kuzvipira kurapwa (rudzi rwekufunga kwehutano hwehutano hunoenderana nehanarectical behavior therapy yeBPD ,) inogona kukubatsira kuti uone zvinonyanya kukosha kwauri.
Kutanga kuita izvi, tora bhuku kana pepa. Kurutivi rworuboshwe rwepeji, nyora idzi mazita ehupenyu hwako:
- Ukama hwepedyo
- Kubereka
- Mhuri
- Ushamwari / hukama
- Dzidzo / kukura kwevanhu
- Career
- Varaidzo
- Mudzimu / chitendero
- Utano hwepanyama
- Kubatsira vamwe
Iye zvino zvaunonyora, pane chimwe nechimwe nyora nhamba iri pakati pe1 ne5 inofananidzwa nekukosha kwako iwe pachako kuwana nzvimbo imwe neimwe kuva muupenyu hwako, uye 5 = zvakakosha uye 1 = kwete pazvose zvakakosha.
Kana iwe usina chokwadi, ingozvinyora mubvunzo. Yeuka kuti hapana mhinduro dzakarurama, uye hakuna munhu achazomboona izvi. Ingonyora pasi zvaunofunga kuti zvinokosha kwauri, kwete izvo zvinorehwa nevamwe kuti zvinofanira kukosha kwauri.
Tsanangura Chii Chingakuunza Chinangwa
Iye zvino zvawakarongedza hutachiona hwega rega pane urongwa maererano nezvakakosha kwauri, tora mazita maviri awakaverenga seanokosha zvikuru.
Kana iwe uchitarisa nzvimbo dzose dzehurumende sezvakakosha zvakakosha semumwe wega, dzokera zvakare uye funga nezvekuti pane chaizvoizvo mazita maviri kana maviri anooneka seanokosha kupfuura mamwe, kunyange kana achingova zvishoma.
Kune imwe nzvimbo kana mbiri dzamakasarudza seinokosha kwazvo, nyora imwe kana mitsara miviri pamusoro pekuti ungada sei kuzvibata mune rimwe reimba. Izvi zvinokosha-izvi hazvirevi kuti ungada sei kunzwa kana kufungidzira (semuenzaniso, ndinoda kuva nechivimbo uye kuzvivimba.) Pane kudaro, funga nezvekuita kwako kana kuti iwe unoda kuita sei munharaunda iyoyo.
Heino muenzaniso we "nzvimbo yehukama hwehukama ":
"Ndinoda kuve mukomana ane mutsa uye ane hanya. Ndinoda kutaura zvinhu zvinosimbisa kune mumwe wangu kana vari kunetseka, uye ndinoda kuita zvinhu kune avo vanozobatsira kuita kuti hupenyu hwavo huve nyore. Ndinodawo kuita sezvinenge ndakakosha muhukama nekukumbira zvinhu zvandinoda. "
Kuzviisa Pamwe
Iye zvino-mune rimwe ruzivo kana maviri mawakasarudza seanokosha kupfuura iwe-tarisa zvawakanyora pamusoro pekuti ungada sei kuzvibata. Tariro, wakanyora mutsara mumwechete kana miviri inotsanangura maitiro kana zviito zvaungada kutora kune iyo domains.
Aya ndiwo marudzi ezviito zvinogona kukubatsira kuwana chinangwa muupenyu hwako, nzira dzaunoda kuva nadzo munzvimbo dzehupenyu hwako dzinokosha kwauri.
Usashamisika kana kuverenga mazwi atakanyora anokuita kuti usiriwe. Zvimwe iwe hausi kuita nenzira yaungada nayo munzvimbo idzi dzehupenyu hwako, kana kuti zvimwe unonzwa usiri kune imwe nzvimbo pedyo newaunoda kunge uri munharaunda idzi. Somuenzaniso, zvichida iwe hausi muukama hwepedyo pasinei nokuti ihwo hunokosha kwauri.
Tora nguva yako
Kana uri kurwisana nebasa iri uye uri kuomerwa nekupedzisa, riise pasi uye udzoke kune imwe nguva.
Izvi zvinogona kuva basa rakaoma kwazvo, uye dzimwe nguva rinoda nguva yekufunga pamusoro pezvose, saka rega igare kwekanguva uye edza zvakare kana wagadzirira. Iwe unogona zvakare kuedza kutaura nayo pamusoro neshamwari kana murapi wako kuti uwane mamwe mavoti.
Kurarama Upenyu Unoda Kurarama
Kana iwe wapedza basa iri, wakatora danho rinokosha kwazvo kurarama hupenyu hune chinangwa. Wakafunga kuti zvipi zvehupenyu hwako zvinokosha kwauri, uye iwe wataura zviito zvishomanana zvaungatora zvingakuita kuti uve nechinangwa muupenyu hwako. Basa racho haritori nguva refu kupedza, asi kana ukashanda kuti uite zviito zvaunoda kutora mune dzimwe nzvimbo, zvinogona kuva nemigumisiro yakareba mukukubatsira kurarama hupenyu hwaunoda chaizvo kurarama.
Sources:
Graham C, Gouick J, Krahe C, Gillanders D. Chiongorudzo Chekugadzirisa kweKushandiswa kweKubvuma uye Kuzvipira Kurapa (ACT) muHurwere Hwekusingaperi uye Mamiriro Ekare. Clinical Psychology Reviews . 2016; 46: 46-58.
Hacker T, Stone P, MacBeth A. Kubvuma uye Kuzvipira Therapy - Tinoziva Kuti Takakwana? Kuwedzera uye Kuenzanisa Meta-Kuongorora kweRandomized Controlled Trials. Zvinyorwa zveAffective Disorders . 2016; 190: 551-65.