Chirongwa Chekuita Kwekufunga kweSAD
Kungwarira kunogona kuva tsika inobatsira yekushungurudzika kwevanhu munzanga. Imwe yenzira iyo vanhu vanotambura nehutano hwehupfumi hwevanhu (SAD) vanogumburwa nekufunganya pfungwa ndekunyanya kufunga nezvingaitika. Imwe nzira ndeyokutya pamusoro pezvinoitika.
Kusarudza Kufunga
Mira kwechipiri uye ona zvauri kufunga nezvazvo.
Iwe unonyanya kufunga nezvezvaunofunga uye manzwiro ako, kutarisira chimwe chinhu mumamiriro ako ezvinhu, kana kunetseka nezveramangwana?
Somuenzaniso, zvichida iwe unenge uine mutauro unouya kuti upe. Mimwe yemafungiro anoenda mumusoro wako mumazuva kana masvondo anotungamirira kumutauro angasanganisira, "Ko kana munhu wose achicherechedza kuti ndine shungu" kana "Ko kana ndikaenda pasina kana kukanganwa zvandiri kutaura."
Panguva yekutaura, unogona kuona maoko ako achizununguka kana kunzwa sokuti haugone kubata mweya wako. Pfungwa dzinogona kufamba pamwe nemanzwiro aya dzinosanganisira, "Maoko angu ari kuzununguka zvokuti munhu wose anofanira kuona" kana kuti "Handichazokwanisi kupedzisa ini handigoni kufema zvakanaka."
Aya mafungiro uye manzwiro anotanga kukura kunze kwekutonga nekuda kwekutarira kwakadzama kwaunako pane kuzvidya mwoyo kwako. Kuti varwise izvi zvinonzi "hyperfocus," vamwe varapi vaudza chikamu chekurapa kunonzi "pfungwa."
Kungwarira seChirwere
Kungwarira kunowanzoshandiswa sekusimbisa kukanganisa maitiro ekurapa murapi inonzi mindfulness-based cognitive therapy. Chinangwa chokufunga ndechekudzidzira nzira yekuzvidzivirira kubva pamanangariro ako nemanzwiro uye unozviona semunhu ari kunze.
Yakananga kusvika Broad
Imwe nzira yakajeka yekutarisa ingangosanganisira kutanga kutanga kuziva kuti chii chakaita kuva nechinangwa chishoma.
Kana iwe wakaputirwa mumanzwiro ako, manzwiro uye manzwiro, mikana yako inotarisa yakaoma. Kuti uwedzere kukudza pfungwa yako yakanyanyisa, cherechedza mweya wako.
- Kana uchinge wanyatsotarisa pfungwa yako, inguva yekushandura kune rumwe rudzi rwekuziva.
- Fungidzira mafungiro ako nemanzwiro sechirwere chekuziva chinokupfuura iwe.
- Tarisa rwizi (nemafungiro ako nemanzwiro) unofamba mberi nehuwandu hwekubatanidzwa.
- Kuvaona semunhu wekunze kunze, pane pane iwe pachako.
Somuenzaniso, panzvimbo yekufunga, "Ndiri kushushikana, handingambofi ndakapfuura nemutauriro uyu," kungwarira iwe ungati wone kufunganya kwako nepfungwa, "Dzimwe nguva ndinonetseka, asi ndezvenguva pfupi. pass. "
Brain Changes
Kuyeuka kunoreva kurega kufunganya kwepfungwa kukupfuura iwe pane kungoramba wakasimba. Nokufamba kwenguva iwe unogona kutorazve huro hwehutano hunobatanidzwa kuitira kuti ruzivo rwekuyeuka ruve rwakawedzerwa. Kungwarira kunobatsira hutungamiri hwekoroti, iyo iyo inobatsira kudzora maitiro ehupi hwehupfungwa anotanga kuitika kwekutya uye kushungurudzika.
Kufunga uye ACT
Kungwarira kune zvinhu zvakawanda zvakafanana nekugamuchirwa uye kuzvipira kurapa (ACT) .
ECHIT ndiwo maitiro ekurapa maitiro anobva muBuddhist uzivi. Kungwarira kunewo pasi pekufungisisa , chiito chave chiri kushandiswa kwezviuru zvemakore.
Shoko Rinobva
Kunyange zvazvo kufunga kwakanakisisa kunoshandiswa sechikamu cherongwa hwehutano hwakakwana, iwe unogonawo kupinda mune imwe nzira iwe pachako kuti udzidze kuti ungava sei mukugadzirisa pfungwa dzako nemanzwiro. Panzvimbo pekuita kune ruzivo rwako rwekuziva, iwe unogonazve kudzidzisa uropi hwako kutora basa rakawanda uye rinoda. Kune avo vane chirwere chekushaya chinetso munzanga, ichi chinogona kuva chinhu chinokosha chokuzvidzivirira basa rinogona kuva nemigumisiro yekusingaperi pamatambudziko ako munzanga uye mumamiriro ezvinhu.
Sources:
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> Goyal M, Singh S, Sibinga EMS, et al. Purogiramu yekufungisisa kwepfungwa mupfungwa uye utano hwakanaka: kuongorora nekugadzirisa nekuongorora meta. JAMA Intern Med . 2014; 174 (3): 357-368.
> Goldin P, Ramel W, Gross J. Mindfulness Kufungisisa Kudzingisa uye Kuzvidzivirira Kuita Kuita Muhutano Kuzvidya Mwoyo Dambudziko: Maitiro uye Neural Effects. J Cogn Psychother . 2009; 23 (3): 242-257.
> Hjeltnes A, Molde H, Schanche E, et al. Muedzo wakazaruka wekutarisa-wakakonzerwa nekuderedza kushushikana kwevechidiki vechidiki vane hutano hwehutano hwevanhu. Scand J Psychol . 2017; 58 (1): 80-90.
> Norton AR, Abbott MJ, Norberg MM, Hunt C. Kugadziriswa kwehutano hwekufunga uye kugamuchirwa kwakagadziriswa kwehutano hwehutano hwevanhu. J Clin Psychol . 2015; 71 (4): 283-301.