Dzorera zvakanyanya kugadzirisa kubatsira kubatsira kutarisira kushushikana
Kana iwe uine chirwere chekushungurudzika mune zvepabonde , unogona kupikisa nyaya nekufunga kusina kunaka. Vanhu vazhinji vane kushungurudzika kwevanhu munzanga vanomanikidzana nekugadzirisa, kupesana kwekunzwisisa kunogona kuderedza kushungurudzika, kuora mwoyo , uye kutya. Dzidza zvakawanda pamusoro pekugadzirisa uye nekugadzirisa kwacho kuitira kuti kuderedza kushushikana kwako.
About Overgeneralization
Kunyanya kugadzirisa ndeye nyaya inowanzosangana nevaya vane zvirwere zvepfungwa zvakadai sekuora mwoyo kana kushungurudzika.
Iko nzira yekufunga kwaunoshandisa chiitiko chimwechete uye unozoita kune zvose zvakaitika, kusanganisira izvo zviri mberi. Somuenzaniso, kana iwe wakambopa hurukuro isina kunaka, unogona kuzvifunga iwe pachako, "Ndinogara ndichigadzirisa hurukuro ini handitombokwanisi kutaura pachena pasina kutyisidzira."
Kana iwe ukaona kudarika, iwe unogona kutarisa ruzivo rwakashata runoitika sechikamu chekudziviswa kusingadzivisiki kwekanganiso. Nekunyanya kushamwaridzana kwevanhu, izvi zvinogona kukanganisa hupenyu hwako zvakanyanya uye kudzivisa tsika yako yezuva nezuva. Kuita zvekare kunogona kukuvadza pfungwa dzako, zvichiita kuti unzwe sokuti munhu wose haakudi iwe uye kuti haugoni kuita chero chinhu chakanaka.
Kuzvidzivirira kuzvidzora kunosvika apo iwe unozvichengeta iwe pachako kusangana neunokwanisa iwe pachako. Aya ndiwo mafungiro akafanana seokuti "Handisi akanaka zvakakwana" kana "Handigoni kuita izvozvo." Vanogona kukuchengetedza kubva pangozi kana matanho anotevera, kukuvadza basa rako uye hupenyu hwehupenyu.
Asi kana kupereghenesa kunogona kuva chiratidzo chinotyisa, chinogona kutarisirwa uye kushungurudzika kuderedzwa kuburikidza nekudzorera pfungwa dzako.
Reframing Overgeneralizations
Kudzokorora inzira iyo iwe unoshandisa pfungwa dzisina kunaka uye dzisingabatsiri uye dzinozoita kuti dzive nemafungiro akanaka uye ane simba. Imwe nzira yekushandura nzira yaunoona chimwe chinhu. Kudzokorora kunogona kuva chinhu chakasimba pakuchengetedza zvinogadzirisa uye kushushikana kwevanhu.
Kudzokorora inzira isinganzwisisiki inogona kuitwa kubatsira kubatsira kuderedza zviratidzo zvako:
- Ziva Mafungiro Ako Maitiro : Ziva kana iwe uchizviona usina hanya kufunga nezvako kana kuti usingaiti mabasa nokuti iwe unofunga kuti iwe uchakundikana. Iva nemafungiro akawanda pamusoro pemafungiro ako, kunyange kuinyora pasi mumagazini. Kana ukangonyora kukosha kwako, iwe unogona kuziva mapepa emifungo.
- Zvinetseka Iwe pachako: Tarisa pfungwa dzawakanyora pasi uye zvibvunze, "Ichokwadi here?" Pane mumwe munhu angaona mafungiro iwayo nenzira imwecheteyo here? Chinetso chepfungwa imwe neimwe. Iwe unogona kuwana hakuna munhu akacherechedza iwe wakanga uchitya panguva yehurukuro kana iwe wakanga wakanyanyisa kuti imwe nguva. Ziva zvawakaita, pawakasarudza uye uchiseka neshamwari.
- Dzokorora Mafungiro Ako: Paunenge uchifunga mafungiro asina kunaka, shandisa kuzvitaura-funga kuti ufunge zvakanyanya zvakanaka. Nokuda kwekutaura kwevanhu vose, panzvimbo yekufunga "Ndiri mutauriri anotyisa uye nguva dzose ndinowedzera," nditsiva "Ndiri akagadzirira uye ndakagadzirira kupa hurukuro huru." Kudzora ku positivity kunogona kukonzera kushungurudzika kwako kwevanhu uye kukubatsira kuti uwane kuburikidza nehurukuro. Tarisa pazviitiko zvinoita kuti iwe uzvidye mwoyo sechinetso pane kutyisidzira.
Overgeneralizations inogona kuva chiratidzo chinokanganisa chekushungurudzika kwevanhu, kukanganisa kuti iwe unogona sei kubatana nevamwe nekukuchengetedza kubva pakuzadzisa zvose zvaunoda.
Zvisinei, nekugadzirisa kwakanaka, iwe unogona kudzora zviratidzo zvako uye kubatsira kuderedza kushushikana kwako kwevanhu .
Kunobva:
Lissek, S., Kaczkurkin, A., Rabin, S. et al. "Kuzvidya Mwoyo Nekugadziriswa Kwakawanda Kwekutya Kwakawanda." Biological Psychiatry , 909-915, 2014.