Mazano nemazano ekurarama neFobia
Kurarama ne phobia kunogona kunge kwakaoma. Kunyange kana chinhu chinotya kana mamiriro ezvinhu asingawanzooneki muupenyu hwako hwezuva nezuva, unogona kuona kuti nguva yako yakawanda inopera inonetseka kuti inogona kuonekwa kana kuti inofunga kuti ungaidzivisa sei. Muzvokwadi, nedudziro yekuti chibharo chinhu chinopesana nehupenyu hwako.
Ngatitaurire nezvemhando dzakasiyana dzemapobias, maitiro avo epanyama uye epfungwa, maitauriro kumhuri yako neshamwari maererano nemamiriro ako, uye chii chinotsigira huripo huripo.
Kuudza Shamwari Nemhuri
Kuudza shamwari nevemhuri maererano nehupbi yako inogona kuva nemanzwiro mauri. Iwe unotya kuti ivo vachakutonga kana kukuseka. Mushure mezvose, iwe unogona kunge wakazvidzivirira pamusoro peumwe munhu ane chebia munguva yakapfuura.
Iwe unogonawo kunetseka kuti vadiwa vako "vachakutora" iwe, uye vanokubata sokunge iwe uri kurwara. Nekudaro, shamwari dzako dzinogona kukugunzva nenzira yaunofunga kuti havadi, kana kune rumwe rutivi, kukudzivirira.
Kunyangwe kuzivisa yako phobia kunogona kuva kwakaoma, iyo inhanho inokosha mukurapa. Pakutanga, unogona kuda kutaura nemumwe shamwari yepedyo kana vaviri. Iwe unogona kunge uchiziva kuti shamwari dzipi dzichagashira. Ramba uchifunga kuti haufaniri kutaurira munhu wose. Ndizvo zvaunosarudza.
Kana iwe ukaona mushonga, iye anogona kukwanisa kukutungamirira iwe paunounza hurukuro idzi dzakaoma. Nenzira yakawanda, zvakanaka kuti uve akavimbika sezvaunokwanisa. Kana iwe ukaedza kuderedza-kutamba kushungurudzika kwauri kutarisana nekuda kwechibibia, shamwari dzako dzinogonawo "kutamba mutambo uyu."
Mafungiro ePfungwa neEmotional of Phobias
Phobias dzinowanzova nemigumisiro yakareba, zvichikonzera matambudziko muzvizhinji zvehupenyu. Iwe unogona kushamisika kana iwe uri kunzwa zvakadini. Phobias inogona kukanganisa hupenyu hwako mupfungwa nenzira dzakawanda.
- Phobias inogona kukonzera kushungurudzika kwakanyanya, uye manzwiro epfungwa nemuviri anokonzera kushungurudzika.
- Phobias inogona kunge iri kurega. Mamwe mafibias (kunyanya agoraphobia) anogona kukutungamirira kuti usasangana nemamiriro evanhu. Hausi chete iwe wakasara uri woga, asi zvino une nguva yekuzvishamisika kuti sei iwe usingakwanisi kufanana nevamwe vose.
- Phobias inogona kunyadzisa. Iwe unogona kunyara pamusana pako iwe phobia chete (iwe unotya chii?) Uye nezvisarudzo zvaungada kuite nekuda kwe phobia yako (kana iwe uchinge uregerera mari yose-yakabhadharwa kuenda kune imwe nyika yeCaribbean chitsuwa nokuti unotya ku bhururuka.)
- Phobias inogona kukusiya iwe uchinzwa usingabatsiri. Sezvo vamwe vachibvunza kuti sei iwe usingakwanisi kutya, iwe unganzwa uchirasikirwa nekuda kwekusagona kudzora yako phobia. Iyi manzwiro ekushaya rubatsiro anogonawo kukusiya iwe uchinzwa kusanyanya kudzora pamusoro pehupenyu hwako hwose.
Shandisa Rutsigiro
Kunyangwe iwe uchanowana rubatsiro rwekutanga kubva kune chiremba wako uye shamwari dzepedyo kana hama, unogona kuona kuti rubatsiro rwakawedzerwa runoita kuti kugadzirisa zvive nyore. Izvo zvose zviri muInternet uye kunze kwekutsigira zvidzidzo kune vanhu vane phobias .
Vanhu vazhinji vanozviona zvichibatsira kuverenga nyaya dzevanhu vekutanga yekutambudzika kwevanhu pachavo ne phobias. Vamwe vachitsvaga zveruzivo rwezvekurapa. Vakawanda vanoona kuti kungotaura nemumwe munhu akave aripo kunoita kuti zvive nyore nyore kubata.
Kunyange zvazvo vakawanda vane chirwere cheporobia vane zvinetso zvakadai pasinei nemhando yebibia ivo vane, rudzi rwemhando dzose rwechibibia runounzawo nezvimwe zvinonetsa. Zvinogona kutora iwe nguva shoma kuti uwane boka rakatsigira boka kana rutsigiro rwenharaunda, asi kana waita iwe uchafara iwe wakatora nguva. Kunyange kana mhuri yako neshamwari zvachose "ita" zvauri kutarisana nacho, pane chimwe chinhu chakakosha pamusoro pokukwanisa kutaura nevamwe vari kutarisana nemamwe matambudziko akafanana.
Tora nguva yekudzidza pamusoro pemishonga yekurapa kwea phobias , uye maitiro erapi uye mazano anowanzoshandiswa.
Specific Phobias
Mamwe mafibia chaiwo anenge nyore nyore kudzivisa kana asingawanzozviratidzi muupenyu hwako hwezuva nezuva. Kana iwe uchitya nzvimbo dzakakwirira ( acrophobia ), zvinogona kutora zvishoma sekudzivirira nzvimbo dzakakwirira. Mamwe mafibias, akadai sekutya kwevanga ( arachnophobia ) zvinogona kuva zvakaoma kudzivisa chero kupi zvako. Kunyange mapobias, akadai sekutya kwekutinhira kwemvura ( astrophobia ) anogona kugadzirirwa pane imwe nguva.
Iwe unogona kunyara kana uchikumbira kana shamwari itsva ine imbwa kana kuti inoderedza rwendo rwomisasa kuti urege kutya kuti ngarava ingabatanidzwa.
Zvisinei, kana iwe uine phobia chaiyo, ungave uchitya mamiriro matsva. Iwe unogona kunetseka kuti chinhu chekutya kwako chichavapo. (Uye mune izvi unotya kutya kwako.) Ndiko kutya uku kwekutya kwako kunogona kushandura chimwe chinhu chinokanganisa hupenyu hwako.
Social Phobia
Social phobia kana kushungurudzika kwepfungwa kunetseka kunogona kuva hupenyu hunogadzirisa-kupera. Unogona kuzviwana uchitsigira dzidzo uye basa rinoita kuti uve nehupenyu hwekutarisana nemamiriro ako anotya. Iwe unogona kuderedza mazuva kana kugara kumba kubva kumapato. Unhu hwemagariro evanhu hunogonawo kutungamirira kumanzwiro ezvokuzvidzivirira mukati mako iyo phobia yako inokuita kuti uite zvisingadikanwi, kusimbisa kutya kwako kuita zvisinganzwisisiki munharaunda.
Agoraphobia
Agoraphobia ingangodaro yakawanda kwazvo uye yakaoma kugadzirisa yezvose zvinonzi phobias. Agoraphobia inonyanya kutya kwekutya kutyisa . Paunenge uchiedza kurwisa agoraphobia, iwe unogona kuva nekutya kunorwa kwakaunzwa ne agoraphobia. Izvi, zvakare, zvinogona kusimbisa kutenda kwako mukukwanisa kwako kudzora kutyisidzira, zvichiita agoraphobia kunyanya kuipa.
Zvinofadza, kana chirwere chacho chichizivikanwa, kune nzira dzokurarama nayo agoraphobia.
Sources:
Boll, S., Bartholomaeus, M., Peter, U., Lupke, U., naMam Gamer. Nzira dzekucherechedza dzehutano hwemagariro evanhu dzinofanirwa mune zvehupfumi Phobia. Zvinyorwa zvekuzvidya Mwoyo . 2016. 40: 83-93.
Mayer, S., Snodgrass, M., Liberzon, I., Briggs, H., Curtis, G., naJ. Abelson. The Psychology of HPA Axis Activation: Kuongorora Kunetseka Kwokunetseka Kwepfungwa uye Kudzora Mukutya Kwekutyisa Kuratidza Muenzaniso. Psychoneuroendocrinology . 2017 Feb 9. (Epub mberi kwekudhinda).