Chinhu Chine Simba Rakanaka rekuchinja kwakanaka
Unogara uchizvidya mwoyo nezveramangwana here kana kuti zvakapfuura zvinokutambudza? Inogona kunge iri nguva yekutanga maitiro ekufunga uye kudzokera kuno uye ikozvino.
Ichi chiito chinoratidzirwa chave chiratidzwa kubatsira vanhu vane mhando dzakasiyana-siyana dzepfungwa, isiri yakasimba yekuchinja kwakanaka uye inogona kushandiswa kuderedza zvakanyanya dambudziko rako rekutambudzika.
Chii Chinonzi Kufunga?
Kungwarira ndiyo tsika yekuziva zvakajeka nguva yemazuva ano-kwete-kutonga uye zvachose-pane kugara mune zvakaitika kare kana kufungidzira mune ramangwana.
Iro inowanzobatanidza kuwedzera kukura kwekunyengedzera kwepfungwa (kunyatsocherechedza kufema kwako, kunzwa manzwiro emuviri wako, nezvimwewo) uye kuva "ikozvino."
Kunyange zvazvo pfungwa dzakabva kumabvazuva kwefilosofi uye Buddhism, hapana chikonzero chechitendero chakakosha pakufunga. Chero ani naani ane rutendo urongwa anogona kunakidzwa nekubatsirwa kwekufunga.
Kunzwisisa Kunowanikwa Sei?
Kungwarira kunogona kuwanikwa kuburikidza nokufungisisa , asi mumwe anogonawo kuisa pfungwa mupfungwa yehupenyu hwezuva nezuva . Kungofungisisa nguva yemazuva ano uye kuvhiringidzika mukati menyu mharidzo inogona kukubatsira kuti uve nepfungwa.
Ndezvipi Zvakanakira Kufunga?
Sezvo kumabvazuva kunowedzera kuzivikanwa muWest, pfungwa dzakange dzakabatanidzwa nechirwere chekuziva . Kutsvakurudza kwepakutanga kunoratidza zvimwe zviitiko zvakavimbiswa.
Kuita pfungwa, pfungwa-based based cognitive therapy (MBCT) , uye pfungwa-based based stress reduction (MBSR) yakawanikwa ichibatsira kune zvinotevera:
- Kuzvidya Mwoyo , kusanganisira Generalized Anxiety Disorder (GAD)
Varwere vane GAD vanogona kuwana kuperevedzwa kukuru mukuzvidya mwoyo uye kuora mwoyo zviratidzo mushure mekufunga kwepfungwa-based intervention. - Kuora mwoyo
Varwere vane ruzivo rwekugarisa kuora mwoyo zviratidzo zvinotevera chiitiko chinodzvinyirira chinokonzera kuderera kwezviratidzo uye ruminations shure kwekupindira-kwakabatsirwa, uye zvinowedzera kuwedzerwa mwedzi gare gare.
- Ukama Matambudziko
Chimwe chidzidzo chakawana kuti vanhu avo vakaratidza kufunga kwakanyanya semunhu unhu hunoita kuti vave nekugutsikana kukuru muhukama uye kubata nehukama hukama hunovaka. Chimwe chidzidzo chakawana kuti avo vanoshandisa pfungwa vanochechedza mupfungwa munguva yekurwa, asi hukama hwekufunga hwakabatanidzwa nekunaka kukurukurirana munguva dzemakakatanwa. Dzidzo mbiri idzi dzinobatanidza pfungwa neukama hukama. - Kurara Matambudziko
Kanzera varwere vakawana kuderedzwa kwekuvhiringidzika kwehope uye kuwedzera kwehutano hwekurara huchitevera purogiramu yevhiki ye8 MBSR. - Kudya Matambudziko
Mushure mekupedzisa kwemavhiki masere ekufungidzira-based based program, vakadzi vane bulimia nervosa vakarondedzera zvakakonzerwa nekuvandudzwa mumanzwiro nemafambiro. Vakawanda vane ruzivo rwekuzviziva, kubvuma uye tsitsi, pakati pezvimwe zvikomborero. - Kunyanya Kushungurudzika
Zvidzidzo zvakaona kuti kufunga kunobatsira nekudzvinyirira kwezuva nezuva pamwe nekushungurudzika kwakanyanya kunowanikwa nevaya vane chirwere chisingaperi kana chinotyisa.
Muitiro wekufunga wakaratidzwa kuva nemigumisiro yenguva refu nezvibereko zvinowedzera nekuita.
Kufunga Kwingaita Sei Kuti Udzidzise Kushungurudzika?
Zvidzidzo zvinoratidza kuti kufunga kunogona kubatsira pakurambidza kutaura pamusoro pezvinhu zvinokonzera kushungurudzika; inobatsira vanhu kuti varambe vachigara pane pfungwa dzakaipa.
Kungwarira kunogonawo kushandiswa kuderedza kuzvidya mwoyo pamusoro pezvinoitika. Inogona kupa rupfu kubva pamagariro anokonzera uye kukubvumira kutora pfungwa mupfungwa nekuwana maonero, pakati pezvimwe zvinhu.
Sezvambotaurwa kare, kufunga kunogona kuwanikwa kuburikidza nekufungisisa. Nguva dzose tsika yekufungisisa kufungisisa ine zvigaro zvehuviri hwako pamwe nehutano hwepfungwa .
Kune avo vanowanzotora "antsy" munguva yekufungisisa (musanetseka, hausi wega), pane dzimwe nzira dzokudzivirira muitiro wekufunga. Kuraira , kuteerera mimhanzi uye kunyange kuchenesa imba kunogona kuva tsika mukufunga kana iwe ukatora nzira yakarurama.
Funga nezvezvino uye zvinyararire kuti inzwi mukati - iro rinopa mhinduro inotsanangura pane zvauri kuita, zvawakaita, uye zvauchave uri kuita.
Sources:
Barnes S, Brown KW, Krusemark E, Campbell WK, Rogge RD. Basa Rokufungisisa Mukudanana Kwedanana Kugutsikana uye Mhinduro kuUkama Hwepfungwa. Zvinyorwa zveMarital uye Family Therapy , Gunyana 2007.
Carlson LE, Garland SN. Kukanganisa Kwepfungwa-Kubva Kudzvinyirira Kunetseka (MBSR) pamusoro pehope, Maitiro, Kunyanya Kushungurudzika uye Kuneta Miridzo muCarcer Outpatients. International Journal of Behavioral Medicine , 2005.
Evans S, Ferrando S, Findler M, Stowell C, Smart C, Haglin D. Mindfulness-Based Cognitive Therapy for Generalized Anxiety Disorder. Nyaya Yezvokuzvidya Mwoyo , July 2007.
Kingston T, Dooley B, Bates A, Lawlor E, Malone K. Kufungidzira-Kwakagadziridzwa Kugadzirisa Utachiona hweKunogara Kunetseka Kwezviratidzo. Psychology and Psychotherapy , June 2007.
Proulx K. Zvakaitika zvevakadzi ne Bulimia Nervosa mu Mindfulness-Based Eating Disorder Treatment Group. Kudya Kunetseka , January-February 2008.