Kufungisisa ndechekuziva kwepfungwa uye kunotarisa izvo zvakagara zvichishandiswa mukufungisisa maitiro, uye ichangobva kuve yakakurumbira sechimwe chezvinhu zvekunzwisisa maitiro ekurapa , zvakadai Mindfulness Based Cognitive Therapy, Acceptance uye Kuzvipira Therapy, uye Dialectic Behavior Therapy .
Pakunzwisisa pfungwa ipi, inobatsira kudzidzira kuzvifunga iwe pachako.
Kana iwe uchiyeuka, iwe unoziva zvose zviri kunze kwako uye chiitiko chako chemukati, kusanganisira mhinduro dzako kune zviri kuitika zvakapoteredza iwe, munguva ino. Chinangwa chekufunga ndechekuziva kunze kwekunge uchibatanidza chero chipi zvacho chauri kutarisana nacho.
Kunyange kungwarira hakusi kwakaoma pachako, kunoda chimwe chimiro chekuzvidzivirira kutarisa chete panguva yemazuva ano, uye kuti usabatwa mumafungiro pamusoro pekare uye remangwana. Nekuda kwechikonzero ichi, kudzidzira mupfungwa kungabatsira mukupa pfungwa kune pfungwa. Mienzaniso yekufungisisa mafungiro ndiwo maitiro akaomeswa, mauri kutora nguva yako kutarisa, kunhuwa, kuteerera, uye pakupedzisira kudya mizambiringa, uye kuongorora muviri, umo iwe unoshanda kuburikidza nemuviri wako wose, kungonzwa kunzwa kwomuviri mumwe nomumwe chikamu.
Kunzwisisa Kunobatsira Pakudhakwa
Iwe unogona kunge uchishamisika kuti kufungisisa kunogona kubatsira sei kurapa.
Iwe hausi woga - maitiro evanhu vakawanda pavanotanga kutaura nezvekufunga, ndeyekuti "Ndizvo here? Izvi zvinondibatsira sei kusiya kana kuita kuti ndinzwe zviri nani?"
Imwe yenzira dzinonyanya kuita kuti vanhu vachinzwe zviri nani ndeyokudzikisa zvinhu pasi, saka hausi kurwisa kubva pane chimwe chinhu kuenda kune imwe, kana kunyange pfungwa imwe kune imwe.
Nokunyengedza pfungwa dzekutaura, unogona kuwana pfungwa yorugare iyo inowanzo chikonzero chikonzero vanhu vanosarudza kushandisa madhiragi akadai soro, marijuana, uye opiates.
Imwe nzira iyo kufunga kunogona kukuita kuti uchinzwe zviri nani ndekukubvumira kuti utange kuona zviitiko zvakawanda zvinoshamisa zvinoitika muupenyu hwezuva nezuva, izvo zvatisingaoni. Kana iwe uchibvumira kunaka kwepasi rakakukomberedza kuti uzadze ruzivo rwako, nyika haifaniri kunge yakaipa nzvimbo inofanira kuva. Uye iwe hauna kunyanya kutsvaga kufara kuburikidza nemitemo yekunyadzisa apo uri kufara hupenyu nekuda kwayo.
Nzira yechitatu yekufunga kunogona kukuita kuti unzwe zviri nani ndeyekuti inowanzokubatsira kuti unzwisise zvaunoita kune zvinhu. Nokunzwisisa maitiro ako usingatauri navo, unowana kuti iwe unogona kazhinji kurega zvinhu zvichienda izvo zvingave zvichikugumbura munguva yakapfuura. Vanhu vanowanzouya kune zvitsva zvitsva pamusoro pavo uye zvinhu zvinoita kuti vazonwa, kushandisa zvinodhaka, kana kuita mune dzimwe mhando dzekurwisa, izvo zvinogona kuita kuti zvive nyore kupindura zvakasiyana mune ramangwana.
Kufunga kwakashandiswa zvakanaka kuburikidza nekurapwa kwezvinodhaka . Imwe yemapiyona ekushandiswa kwekufunga muhutano hwehutano hwemaitiro, Marsha Linehan, yakagadzira nzira itsva yekurapa Borderline Personality Disorder kutanga nevakadzi vane chirwere chisingaperi chekushandisa zvisina kunaka zvinetso.
Kufunga Kunobatanidza Chii?
Unyanzvi hunodzidziswa mupfungwa hunosanganisira:
- Kucherechedza - kunyatsoteerera zviri kuitika zvakapoteredza iwe
- Tsanangudzo - kukwanisa kutaura zvakaitika uye kuti wakanzwa sei mumashoko
- Kubatanidzwa - kubatanidzwa mune rimwe basa risingazvifungidziri pamusoro payo
- Kutora Chisingaiti-Kutonga - kubvuma zvinhu sezvavari pane kuvatonga
- Kutarisa kune chimwe Chinhu muMangwana - pasina kukanganisa kubva kune dzimwe pfungwa kana zviitiko
- Kubudirira - kuita zvinoshanda kunze kwechipiri-kuzvifungidzira iwe pachako
Kungwarira kunosanganisira kuziva kana iwe uri kumhanyira pane "mutyairi wenguva dzose" -kuita pasina kufunga pamusoro pezvauri kuita, pamwe nekuvandudza mafungiro e "mutsa une rudo" - unhu hune ushamwari, husingarevi iwe pachako nevamwe.
Kungwarira Kubva Kudzokorora Kudzivirira
Chirongwa cheKutarisa Kubva kuRobora Kudzivirira kwave kushandiswa munguva pfupi yapfuura, iyo inobatanidza kugadzirisa mafungiro ehutano hunoenda kune kudzivisa kudzokerazve pakufunga uye kuita zvekudzivirira. Kungwarira Kubva Kudzokorora Kudzivirira kunosanganisira zvinhu zvinotevera:
- Mutyairi wechirwere uye anodzokorora zvakare
- Kuziva nezvekukonzera nekuchiva
- Kufungisisa muupenyu hwezuva nezuva uye mumamiriro ezvinhu akaipisisa
- Kugamuchira chero chii chiri kuitika nekuita nounyanzvi
- Basa remafungiro mukudzoka zvakare
- Kuzvitarisira iwe sechikamu chemararamiro akanaka
- Rubatsiro rwemagariro evanhu uye kuchengeta pfungwa dzako zvinodzidzira kuenda
Sources:
Bowen, S., Chawla, H. & Marlatt, G. Kufungisisa-Kubva Kudzokorora Kudzivirira Kuita Zvokuita Zvirwere: Murapi weUchiremba. New York: Guilford. 2011.
Kabat-Zinn, J. Chirwere Chizere Kurarama: Kushandisa Uchenjeri hweMuviri Wako Nepfungwa Kutarisana Nhamo, Kusuruvara, uye Kurwara. New York: Random House. 1990.
Langer, E. Kufunga: Kusarudzwa uye Kudzora Mazuva Oupenyu Hwose. Addison-Wesley. 1989.
Linehan, M. Cognitive Behavioral Treatment yeBorderline Personality Disorder. New York: Guilford. 1993.
Siegel, R. Rudziro rweMangariro: Mazuva ese Maitiro eZuva reMatambudziko. New York: Guilford. 2010.