Mafungiro anonyora nezvekushungurudzika kwevanhu (zvakare anozivikanwa semafungiro ekufungidzira) inzira yekunzwisisa uye kuchinja mafungiro ako asina kunaka.
Kuziva-mufambiro wehutano hwehutano hunoita kuti manzwiro nemafambiro anogona kugadziriswa nokuti vari (kunyanya chikamu) mhedziso yemafungiro ako.
Nyanzvi yepfungwa Albert Ellis ndiye wekutanga kutaura "ABC Model" yekuzvibata: Chiitiko chinoita (A) chinokonzera zvitendero nemafungiro (B) izvo zvinozoguma nemigumisiro (C).
Kunyangwe zvingaratidzika sokuti manzwiro ako ndiwo matanho chaiwo emamiriro ezvinhu (semuenzaniso, iwe unonzwa uchizvidya mwoyo paunenge uchipa hurukuro ) pane chaizvoizvo danho riri pakati pemamiriro acho uye manzwiro ako: pfungwa dzako.
Iko mafungiro ako emamiriro ezvinhu anokonzera manzwiro aunoita. Kune vanhu vazhinji, pfungwa dzinowedzera zvakanyanya kuti iwe usatomboziva kunyange zvauri kufunga.
Fungidzira kuti uri kutaura nemumwe munhu pamutambo uye anozorora. Manzwiro ako achasiyana nekuenderana nezvamunofunga pamusoro pegwenga.
- Kana iwe uchifunga kuti iyo yawn yanyengeri, unganzwa uchinetseka.
- Kana iwe uchifunga kuti yawn yaireva kuti iwe uri kunetseka, iwe unganzwa uchinetseka pamusoro pako.
- Kana iwe uchifunga kuti yawn inoreva kuti mumwe munhu aneta, unganzwa usina hanya.
Cherechedza kuti chiitiko ichocho chinogona kukonzera manzwiro akasiyana; chikonzero chikuru ndicho pfungwa dzako.
Using Using Records Records
Kufungidzira zvinyorwa ibasa rinoshandiswa mukufungisisa-behavioral therapy (CBT) kukubatsira kuti uone uye uchinje pfungwa dzako dzisingabatsiri.
Chinangwa chekufungidzira ndechekuita kuti iwe uve netsika yekuteerera pfungwa dzako nekushanda kuchinja.
Kunyange zvazvo zvinyorwa zvinofungidzirwa zvingaratidzika sezvakawanda zvebasa pakutanga, pakufamba kweyakaitika shanduro ichava yakashandura uye iwe haufaniri kushandisa diaries zvakare.
CBT inofungidzira zvinyorwa zvinogona kushandiswa iwe pachako kuti ubatsire kutarisa uye kuchinja mafungiro ako.
Zvakanaka, iwe unofanira kushandisa fomu mushure mekunyanya kukanganisa-mamiriro ezvinhu kanenge kazhinji pavhiki.
Pfungwa dzisingabatsiri
Muzhinji, vanhu vane chirwere chinokonzera kushungurudzika (SAD) vane marudzi maviri emafungiro akaipa.
Vanonyanya kufungidzira kuti zvinogona sei kuti chimwe chinhu chakashata chichaitika, uye vanofungidzira kuti kuchava kwakaipa sei kana chimwe chinhu chichiitika.
Nenzira iyi, pfungwa dzisingabatsiri dzinovhiringidza chokwadi uye dzisinganzwisisiki maererano nemaonero aunozviita iwe, vamwe uye nyika.
Pamuchinjikwa wevanhu vakawanda vasina kufungisisa pfungwa dzinotendwa.
Mimwe mienzaniso yekutenda kwakasimba ingave: "Munhu wose anoda ini" kana "Handigoni kuita zvikanganiso."
Kushandisa mazano ekufungidzira nguva dzose kuchakubatsira kuti uone maitiro mukati memafungiro ako uye ureve kune zvatinodavira izvo zvinowedzera mafungiro ako akaipa.
Zvipingamupinyi Pakushandisa Records Yeght
Paunenge uchishandisa zvinyorwa zvinyorwa iwe ungasangana nezvipingamupinyi. Pakutanga, unogona kunge uine dambudziko rokutora imwe nzira yekufunga inobatsira. Nokufamba kwenguva, zvisinei, izvozvi pfungwa itsva dzichava dzekutenda.
Sources:
Antony M, Swinson R. The Shyness, uye Social Ishushi Bhuku Rebasa . Oakland, CA: New Harbinger; 2008.
Centre for Clinical Interventions. Kunyara Kusina Nguva refu: Kurarama Nekuda Kunetseka Kwevanhu.
Tariro DA, Heimberg RG, Turk C. (2010). Kutarisira Kushungurudzika Kwemagariro: Kuongororwa Kwekufunga-Maitiro Anopinda Bhuku Rebhuku (2 Ed.). New York: Oxford University Press.