Muchikamu chino, Melissa R. Giuttari, MA, LMHC inopindura mibvunzo yangu pamusoro pekuti kurapwa kwakadini uye yoga kunogona kubatsira nekunetseka kwevanhu.
Mubvunzo: Ndezvipi zvaunotora kuti utore avo vane chirwere chekushungurudzika kwevanhu munzanga ?
Melissa R. Giuttari: Vanhu vane chirwere chekushushikana kwevanhu munzanga vanoona zvisikwa zvavo uye hukama hwehukama sekutyisidzira uye kunetseka. Vanoona zviratidzo zvekutya, kutya, uye kunyadziswa nekuda kweizvi.
Kukwanisa kuchinja mafungiro evanhu uye kuramba wakadzikama mumamiriro ezvinhu akaoma ndezvimwe zvinhu zvinobatanidzwa mukuderedza kushungurudzika kwevanhu, kunyanya mune nzira yangu. Kurapa kwemaawa uye yoga inzira mbiri dzandinoshandisa pakubata chirwere chepfungwa chinokonzera nekubudirira kukuru.
Mubvunzo: Chii chinonzi chirwere chekurapa uye sei chakasiyana nedzimwe nzira dzokurapa ?
Melissa R. Giuttari: Utachiona hwehutano hwakafanana nehutano hwepfungwa hunoshandisa unyanzvi uye nzira yekusika yekugadzirisa kusawirirana kwepfungwa, nokudaro kuwedzera hupenyu, hukama hwevanhu uye hukama hwehuviri. Chinhu chinonyanya kukoshesa maitiro ekurapa ndechokuti apo iwe unobatanidzwa mukugadzira-kupora, kunyora, kugadzira mimhanzi, kutamba, somuenzaniso-uri kushandura chikamu cheuropi yako inobudisa pfungwa, kufemerwa, uye kunzwisisa.
Iyi inoyerera mamiriro ekugadzirisa inotisvitsa kune "iyo!" Iyo nguva, ichibatsira kuti tive nepfungwa itsva pamusoro pezvinetso zvisingagumi. Munyaya yekushungurudzika kwevanhu munharaunda, izvi zvinogona kushandura kuchinja mafungiro ezvakatipoteredza kubva pakutyisidzira kusingatyisidzi.
Pamusoro peizvi, mifananidzo inobudiswa mumasangano ekurapa maitiro anowanzobudisa pfungwa dzisinganzwisisiki uye inoshumira sechimiro chechimiro chezvinhu zvepfungwa uye nharo.
Mubvunzo: Utano hunogona sei kushandiswa kubatsira avo vane hanya nevanhu?
Melissa R. Giuttari: Utachiona hwehutano hunogona kunge huri hwehutano hwakanaka, hunobudirira uye husingatyisidzi nzira yekurapa kwevanhu vanorwisana nehurombo hwehurombo hwevanhu mune zvimwe zvikonzero zvakare.
Sezvo chimwe chezvipingamupinyi zvakanyanya kune mumwe munhu ane chirwere chekushungurudzika kwevanhu mune zvehupfumi kuoma kuvharidzira manzwiro uye zvinetso, unyanzvi hwehutano ihutachiona rekukurukurirana kana mashoko asina kuwanika. Izvo zvino zvinoita kuti mushonga aone chinetso uye atungamirire nzira inoshanda yekurapa.
Chimwe chirwere chekurapa kwehutano mukurapa chirwere chepfungwa chinokonzera kushungurudzika chinosanganisira kunzwisisika uye kunyanzvi hwekugadzira unyanzvi. Kuzvidya mwoyo kunopindirana neamygdala, iyo inoita mafungiro uye mafungiro emanzwiro kubva kune zvakatipoteredza. Nzira yekusika yehutano inogona "kutaura mutauro" wekuzvidya mwoyo pamwero wekunzwisisa chirevo icho mutauro dzimwe nguva hachigone.
Nzira yangu yekubata nekubatsira vanhu nekunetseka kwevanhu munharaunda inowedzera mukusimbisa kukwanisa kwenyu kurambira munguva ino, muno uye zvino, maererano ne "kubhururuka" nekunetseka kwenyu. Ndinoshandisa maitiro ekurapa maitiro anodikanwa kutsvaga uye kutarisa pane zviripo, zvakadai sekupenda, kubudisa, uye kutungamirirwa mifananidzo.
Chimwe chezvinhu zvandinoda zvikuru ndezvekuti ndigadzire mufananidzo wekushandisa girazi. Izvi hazvisi kungoita kuti iwe uzive panguva ino, asiwo unozarura mukova wokuongorora nyaya dzekuziva uye kuzvigamuchira.
Kukwanisa kubatanidzwa mumhando iyi yekuzvifungisisa uye kufunga kwemunguva yemazuva ano pakupedzisira kunotungamirira ku kuderera kukuru kana kusati kwapera kugumisa kushungurudzika.
Mubvunzo: Yoga ingashandiswa sei kuderedza kushungurudzika kwevanhu?
Melissa R. Giuttari: Yoga imwe nzira inobatsira mukuderedza kushungurudzika kwevanhu. Yoga ndiko kubatana kwemuviri uye pfungwa. Kubva pane maonero ehupenyu, mamwe maitiro egaga anogona kuumba maitiro eurological anoita kuti kuderedza kuzvidya mwoyo. Kubva pakuona kwepfungwa, chirango che yoga chinotibvumira kuita tsika yekucherechedza pfungwa dzedu tisingaiti maitiro avo.
Yoga inogona kukudzidzisa zvakawanda nezvenzira dzaunogona kuchinja kubva pakuona kwekutarisana nemamiriro ezvinhu anorwadza kana asinganzwisisiki nekufunga kusarudza mhinduro kumamiriro ezvinhu.
Kuputika, kana pranayama, chikamu chinokosha che yoga iyo inokosha zvakaenzana mukushanda pamwe neshamwari dzevanhu. Zvinonzwika zvisinganzwisisiki, asi chikamu chebasa rangu chaicho chinosanganisira kubatsira vanhu kudzidza kudzifemera zvakanaka!
Paunenge uchizvidya mwoyo, uri kutora kufema kwakanyanya uye kuunza oxygen shoma mumuviri wako. Kana ukangowedzera kufema uye kufema uchishandisa diaphragm, iwe uri kuderedza mwoyo wako nekuyerera kweropa, uye kubvisa kukurumidza kufema, zvichiita kuti usiye kunzwa manzwiro ekutya uye kushungurudzika.
Mukupfupisa, kushungurudzika kwevanhu kunobva mumusanganiswa wemafungiro, manzwiro, tsika, uye manzwiro emuviri. Ndinoda kushandisa nzira yakabatanidzwa uye ndinofananidzira kurapwa kwangu nenzira iyo inokonzera kukwana kweumwe neumwe kwezvinhu izvi.
Pamusoro peMelissa R. Giuttari, MA, LMHC:
Mutevedzeri Melissa R. Giuttari ane mvumo yezvehutano hwepfungwa nemakore anopfuura makumi matanhatu anoshanda nekubata nevana, vechidiki, uye vanhu vakuru. Anonyanya mukurapa kwekuora mwoyo nekuzvidya mwoyo, achishandisa nzira yakarongeka uye uchapupu hunotarisana nemunhu mumwe nomumwe. Melissa akagamuchira BA yake mu Psychology kubva kuMiddlebury College muMiddlebury, Vermont neMasters ake mune Zvirongwa Zvokurapa kubva kuLesley University muBoston, Massachusetts. Akapedza chikoro cheConvent of the Sacred Heart chikoro chesekondari muNew York City.
Melissa iyewo murayiridzi wega yoga uye akapedzisa maawa makumi maviri kudzidzisa kune imwe yega yega Yoga Alliance School iri muHilo, Hawaii. Melissa akaunza pamisangano yakawanda, kusanganisira paChirangaridzo yeChirangaridzo cheMusangano weChitubu Chokuronga muTherapy muSingapore. Nzira dzake dzakawanda dzinogara kune imwe nyika yose muupenyu hwake dzakamupa ruzivo rwakakosha uye ruzivo rwakasiyana rwekusiyana kwetsika uye zvarinotaura. Iye zvino anoshanda ari oga pabasa paUpper East Side muNew York City, uye ane mamwe mahofisi munzvimbo muJersey City uye Spring Lake muNew Jersey. Kuti uwane mamwe mashoko, tapota shanyira webusaiti yake pa www.melissagiuttari.com, kana kuti taura naye zvakananga pafoni pa718.213.8664 kana kuburikidza ne email pane artsintherapy@gmail.com.