Isu tose tinopinda mukufunga kwemashiripiti kubva panguva-kusvika-nguva. Kutenda mashura kunowira muchikamu chekufunga zvemashiripiti, sekudzivirira gorosi yegumi nematanhatu yechivako kana kuti iwe unoda kuva nechimwe chinhu chaunacho kuti uve neropafadzo. Akamboshungurudzika mari mune tsime? Wakaita chido usati wavhurira makese? Kunyange zviito zvakanyanyisa zvinosanganisira kufunga kwemashiripiti.
Tsanangudzo dzeMafungiro Okufunga
Mumwe wevanyori vekutanga pamusoro penyaya yaiva Freud.
Akataura nezvemashiripiti kufungidzira senzira yekuzvidzivirira kutidzivirira kuti tisanzwa tisingabatsiri. Mhando iyi yekufunga inowanzova huru kana iwe uchinzwa kurasikirwa nekugadzirisa kana kutarisana nezviitiko zvekunze zvinonzwa kushungurudza-kunokonzera, sekurasikirwa kwemudiwa. Nenzira iyi, vanhu vazhinji vanoshandisa magetsi kufunga kuti vanoedza nekudzivirira izvo zvisingagoni kudzorwa.
Kufunga Kwemashiripiti uye Generalized Kuzvidya Mwoyo Dambudziko
Mumamiriro ekurwara kwepfungwa, kufunga kwemashiripiti kunotora kune rumwe rutivi. Kunyange zvazvo inowanzofungidzirwa mumamiriro ezvinhu e psychosis kana obsessive-compulsive disorder (OCD) , umo munhu anotenda kuti pfungwa dzake kana zviito zvine simba rokutonga zviitiko zvekunze, kuongorora kwechangobva kuenzanisa kwakaenzanisa maitiro ekufunga kwemashiripiti kune vanhu vane OCD , generalized anxiety disorder (GAD) , uye boka rinowanzodzora, uye akaratidza kuti maitiro emashiripiti akanga akafanana pakati peboka reOCD neGAD.
Alex Lickerman, MD anotsanangura kufunga kwemashiripiti se "achitenda kuti chimwe chiitiko chinoitika sechikonzero cheumwe kunze kwekushamisika kunokonzerwa nekukonzera." Kana kuti zvakananga, "kutenda mune zvinhu zvakasimba zvakasimba kudarika humwe uchapupu kana ruzivo rwunopa mhosva." Mune mamiriro ehutano hwehutano hwehutano, inowanzova yakadaro--kutenda kuti kufunganya kwako nenzira imwechete kudzora nyika yakakupoteredza.
Kuramba Kurapa
David Burns, MD anonyora kuti kunyange zvazvo kuzvidya mwoyo kunowanikwa nevanhu vane GAD kune marwadzo, rutendo nderokuti runokudzivirira pane imwe njodzi huru. Iwe unogona kuva nechokwadi chokuti kunyanya kunetseka ndicho chinhu chinoita kuti iwe kubudirire kana kuti kana iwe usingapfuuri, kunyanya-kutsvakurudza, kana kuti kazhinji-kudonha pamusoro pezvinhu zvose, zvinhu zvinowira pasi.
Mhando iyi yekufunga zvemashiripiti muGAD inogona kuita kuti zvive zvakaoma kuti zvive nani. Kana iwe uchinzwa kuti kurega kuenda kwekuzvidya mwoyo kwako kungaguma nemigumisiro yakaipa, zvirokwazvo iwe uchave wakasimba kuti urege kuendesa.
Iwe unogona kunetseka kuti kana iwe ukarega kushungurudzika kwako (semuenzaniso, rega kuva munhu akakwana pane basa, rega kuva mutezo), chimwe chinhu chakaipa chichaitika (kureva, iwe uchava slacker, kukanganisa, uye kurega kuenda; 'll contract contract inotyisa).
Nzira Yokutsvaga Kufunga Kwako Kwenyengeri
Zvinoshamisa ndezvokuti, chinhu chinokosha pakugadzirisa mafungiro emashiripiti ndeyekugadzirira mberi-chimwe chinhu chawakatotadza kuita!
Funga nezvemamiriro ezvinhu aungazviwana iwe mune izvozvi angave achizvidya mwoyo-uchikurumidza mberi kwenguva. Zviri nyore nyore kubata mafungiro emashiripiti isati yatanga, pane kuparadza tsika yako kana yatanga.
Sarudza urongwa hunobva pane izvo munhu anonzwisisa angaita mumamiriro ezvinhu akafanana. Kufunga pamusoro peizvi zvisati zvaitika kunokupa mukana wekuzviona zvakananga iwe usiri kunzwa uchinetseka.
Somuenzaniso, kana iwe uchiziva kuti iwe unenge uchishanyira hama inorwara muchipatara uye uchinetseka nezvekuendesa majekiseni, matanho anonzwisisika angatora angave achishandisa maoko sanitizer kana kupfeka maski. Nhanho dzisinganzwisisiki dzinogona kusanganisira kuuya nemishonga yekuchenesa uye kushambidza pasi uye mabhuku.
Mamwe mashoma mimwe mienzaniso ingasanganisira:
- Kana ukashushikana nezvekuwana basa mukati mekupedzisira, danho rinonzwisisika rinogona kutyora basa muzvinhu zvinogadziriswa uye kuva nechikamu chimwe nechimwe chakaitwa nerimwe zuva.
- Kana ukashushikana nezvehutano uye kuchengeteka kwemhuri yako, matanho anonzwisisa angasanganisira kushandisa zvishandiso zvekuchengetedza mumba mako, zvigaro zvemotokari zvakakodzera, zvirwere, uye kugara uchiongorora.
- Kana ukashushikana nezvemari yako, matanho anonzwisisa angasanganisira kutevera bhajeti, kuisa kunze kwekuchengetedza, uye kusangana nemunhu ane mari.
Shoko Rinobva
Iva nechokwadi chekuti kuronga kwako mberi kunoitwa panguva dzekutambudzika kwakadzika, apo iwe unokwanisa kufungidzira zvine musoro pamusoro pezviito zvinotora zvaunogona kutora.
Inogona kutobatsira kubvunza shamwari kuti ikubatsire kukura mazano aya. Munhu iyeye anogonawo kubatsira kukuchengetedza iwe paunenge uchizvidya mwoyo unogona kukurira kufunga kwako uye uongorore newe kuti uone kana uri kutevera hurongwa hwako panguva dzekutambudzika.
> Kwakabva:
> West B, Willner P. Magical achifunga mukusaziva-kusagadzikana kwepfungwa uye chirwere chinokonzera kushungurudzika. Behav Cogn Psychother . 2011; 39 (4): 399-411.