Kugadzirisa kwepfungwa kunokonzera nzira dzekuti vanhu vatsause uye vatsause ruzivo kubva kune zvakatipoteredza. Izvi zvinowanzowedzera mafungiro asina kunaka uye zvinogona kutungamirira kuwedzere kuwedzerwa uye kuoma kutarisira kushushikana kwezuva nezuva. Vanhu vazhinji vanoshandisa zvishoma zvishoma zvadzo izvi nguva dzose, uye ndivo vanonyanya kufunga nezvekunzwisisa-maitiro ekurapa kweGeneralized Anxiety Disorder (GAD) .
Izvo zvinotevera urongwa hwemashoko ekutanga akasiyana nemuenzaniso wakabatana neGAD. Zvakanaka, mumwe angashandisa urongwa uhwu senzira yekutsanangurira kukanganisa kwake uye kuvanetsa kuburikidza nekufungisisa zvimwe zvechokwadi uye zvine ruzivo ruzivo.
Kuvhiringidzwa Kunowanzofungwa
Kushungurudza : kutora chiitiko chaunenge uchinetseka uye kuchiputira kunze kwechikonzero chekutya. Muenzaniso: Kutenda kuti kana iwe ukakundikana mibvunzo ipapo mudzidzisi acharasikirwa zvachose nekuremekedza iwe, kuti hauzoperi kubva kuchikoroji, kuti iwe hauzombogoni kuwana basa rakabhadhara zvakanaka, uye pakupedzisira uchaguma usina kufara uye usagutsikana nehupenyu. A
Kusarura Chinyorwa : Kuita kutonga pasina ruzivo rwakatsigira. Muenzaniso: Kutenda kuti mumwe munhu haakudi iwe asina ruzivo rwechokwadi kuti atsigire kutenda ikoko.
Kuita somumwe munhu : kana munhu anoratidza chiitiko chekunze kwaari kana pane chaicho chisina kukonzera ukama.
Muenzaniso: Kana mubati wekutarisa asina hanya newe uye iwe unofunga kuti unofanira kunge wakaita chimwe chinhu kuti uite icho kana pane tsanangudzo yakajeka yemafambiro omunhu.
Kusarura Kusarura : kana munhu achiita kutonga maererano nemamwe mashoko asi asingaremekedzi mamwe mashoko. Muenzaniso: Mumwe munhu anoenda kumutambo uye mushure mekunge achitarisa pane chimwe chinhu chinotyisa chinotungamirira nzira yake uye anorega maawa ekuseka.
Overgeneralization : kugadzira mutemo webhodhi kubva pane zvishoma zvingangoitika. Muenzaniso: Kutenda kuti kana chimwe chiitiko chekutaura chevanhu chakashata zvakashata kuti vose vachazviita.
Kufungidzira kwakajeka : kuisa zvinhu mune chimwe chezvinhu zviviri zvakanyanyisa. Muenzaniso: Kutenda kuti vanhu vanove vakakurumbira mune zvemagariro kana kuti vanotyisa, vasingazivi nzvimbo huru yeguru iri mukati-kati.
Kubatanidza : kuvhara chirairo iwe pachavo mushure mokutadza kwakaitika Muenzaniso: Kunzwa kusanzwisisika pamutambo kunotungamirira kumhedziso: "Ndiri munhu asina kunaka".
> Kwakabva:
> Beck, JS (1995). Cognitive Therapy : Basics and Beyond. Guilford Press.