Kushungurudzika kwevanhu munzanga kunogona kuuya nenzira dzakawanda. Kunyange zvazvo kurapa kuripo uye kunobudirira kune SAD, 25% chete yevanhu vane chirwere chacho vakambogashira kurapwa. Kunyange zvazvo kwete kubatsiridzira kurapwa kwemhizha, kune avo vangave vasina kuwana rubatsiro, kuzvibatsira ndiyo yakanaka kutanga. Mazano ekuzvibatsira ekugadzikana kwehutano hwemagariro anogona kushandiswa pamba kukunda zviratidzo zvako.
Dzidzira Izvo Kudzika Kwepfungwa
Kuva nekuzvidya mwoyo kwevanhu mune zvekugara kunoreva kuti iwe hauna kunge wakave nemafungiro akanaka mune zvemagariro evanhu. Imwe nzira yekuwedzera mukana wekuva nemafungiro aya akanaka ndewekuti muviri wako uve wakasununguka. Kana muviri wako wakasununguka, kufema kwako kunononoka uye kwakasikwa, uye pfungwa dzako hadzina pfungwa dzakaipa, zvichava nyore kufara kuva nevamwe.
Unogona kufema nokukurumidza mumamiriro ezvinhu anokonzera kuzvidya mwoyo, ayo anoita kuti zvimwe zviratidzo zvekuzvidya mwoyo zviwedzere. Ichi chikamu che "kurwisana-kana-kushanyira mhinduro." Pasi pane mamwe matanho ekugadzirisa kushushikana kwako uye kufema kuderera.
- Verenga nhamba yekufema iyo iwe yaunotora muminiti imwechete (kuverenga inhale uye kubudisa semumwe). Nyora nhamba ye nhamba iyi. Munhu akawandisa achatora 10 kusvika ku12 kufema paminiti.
- Funga nezvekufema kwako. Inhale uye exhale kuburikidza nemhino dzako. Tora kufema kwakadzika kubva pamapfupa ako panzvimbo pekufema kwakadzika kubva muchifuva chako. Inhale kwemasekondi masere uye chengetedza kwemasekondi masere (shandisa maawa kana awa nechipiri). Sezvo iwe exhale funga kuti "zorora" uye usunungure dambudziko mumasumbu ako. Ramba uchifema nenzira iyi kwemaminitsi mashanu.
- Verenga nhepfenyuro yako neminiti zvakare uye ona kana nhamba yakaburuka.
- Dzidzira nzira iyi yekufema 4 kanhi pazuva apo iwe watova wakasununguka.
Paunenge uri munzanga dzevanhu, iva nechokwadi chokuti uri kufema nenzira yawakaita. Nokufamba kwenguva, iyi nzira yekufema ichava yakangoerekana yaita.
Kuderedza Kufungidzira Kusina
Kana iwe uchirarama nemagariro evanhu, iwe unogona kunge usingareve zvinyorwa kana zviso zvechimiro zvakagadzirwa nevamwe vanhu.
Kunyanya, pane mafungiro maviri anowanzofungidzirwa anogona kuita kuti uzvidye mwoyo.
- Mindreading. Iwe unofunga kuti unoziva kuti vamwe vanhu vari kufunga nezvei (semuenzaniso, "Munhu wose anogona kuona kuti ndinonetseka sei").
- Kuita munhu. Iwe unofunga kuti kuzvibata kwevamwe kwakabatana newe (semuenzaniso, "Anotarisa akaora mwoyo, ini ndisina kunge ndakamukoka kumufirimu uyu").
Mifungiro yaunayo ndeyokuti iwe unenge usingazivi kuti iwe uri kufunga. Pasi pane mamwe matanho ekuvandudza zviri nani pfungwa dzako dzakaipa.
- Funga zvakare kune imwe nguva yemazuva omunhu umo iwe wakanzwa uchinetseka. Nyora pasi pfungwa dzako dzisina kunaka kare, panguva, uye mushure memamiriro acho ezvinhu.
- Zvibvunze mibvunzo kuti uedze mafungiro ako akaipa. Semuenzaniso, kana mafungiro ako asina kunaka aifunga kuti "Vanhu vari kukwidza, vanofanira kufunga kuti ndiri kuvhiringidza," zvibvunze kuti "Zvingava nekutsanangurwa kwakasiyana here?" Muchiitiko ichi, pfungwa yako yakasiyana inogona kunge iri "Zvichida hazvina chokuita neni, vaingova vakaneta chete."
- Edza kucherechedza mafungiro asina kufanira aunayo kare, panguva, uye mushure mekutya mamiriro ezvinhu evanhu, uye kuvhiringidza nemimwe nzira.
Kutarisana Nekutya Kwako
Kunyange zvazvo munguva pfupi, kudzivisa kutya kunogona kuderedza kushushikana kwako, munguva yakareba iyo inopedza upenyu hwako.
Mukuwedzera, nhamba yemamiriro ezvinhu aunotya anokura apo kutya kwako kunowedzera. Kune rumwe rutivi, kutaridzika zvishoma nezvishoma kumagariro evanhu kuchabatsira kuderedza kushungurudzika kwaunoita navo.
Pasi pane mamwe matanho ekukunda kukudzivirira .
- Chengetedza mamiriro gumi gumi aunodzivisa.
- Pamusoro pemamiriro ezvinhu ega pane urongwa, ezvigadzire muzvikamu zvakatevedzana, uwedzere mukuoma. Somuenzaniso, kana iwe uchitya kuva iyo nzvimbo yekucherechedza, matanho ako angaita seaya:
- Taura nyaya inonakidza iwe pachako kune boka revanhu raunoziva zvakanaka.
- Taurira nyaya inonakidza iwe pachako kune boka revanhu rausingazivi zvakanaka.
- Inzwi inzwi rako rechokwadi kune boka rehama.
- Inzwi inzwi rako rechokwadi kune boka revasingazivi.
- Ita chigunwe pakudya pamwe nevanhu vaunoziva zvakanaka.
- Ita chigunwe pakudya pamwe nevanhu vausingazivi zvakanaka.
- Dzidzira imwe nhanho zvakawanda sezvaunoda iwe usati waenderera kune imwe inotevera. Kana ukacherechedza kuzvidya mwoyo, shandisa mafungiro ako asina kunaka uye shandisa nzira yekufema inononoka kuti usunungure.
Cherechedza kuti rondedzero yaunenge uumba ichabva pane zvaunotya. Somuenzaniso, unogona kunzwa uchitya kutaura pamberi pevanhu wamunoziva zvakanaka neboka revasingazivi. Muchiitiko ichi, iwe unogona kuchinja zvinhu pane urongwa.
Shoko Rinobva
Nokufamba kwenguva, sezvaunenge uchiita zvekuzorora, kusava nemafungiro asina kunaka, uye kutarisana nemamiriro ezvinhu anotya, uchawana zviri nyore kuramba uchinetseka-pasina mumamiriro ezvinhu anonetsa. Izvi zvinofanira kubatsira kubvisa kushungurudzika kwako kwevanhu. Zvisinei, kana iwe uchiri kutarisana nekuzvidya mwoyo kwakanyanya zuva rega rega, zvinokosha kuti uone chiremba wako kana unyanzvi hwehutano hwepfungwa, sekurapa kwemagariro sekurapa kana kuti kugadzirisa-maitiro ekurapa kunogona kukurudzirwa.
Sources:
Andrews, G. (Mup.). (2007). Clinical Research Unit yekufunganya uye Kuora mwoyo, UNSW. Kuzvibatsira Kubatsirana neSocial Social.
> Jorm AF, Christensen H, Griffiths KM, Parslow RA, Rodgers B, Blewitt KA. Kubudirira kwekubatsira uye kubatsira-kurapa kwekutambudzika kwekuzvidya mwoyo. Med J Aust . 2004; 181 (7 Suppl): S29-46.
Lewis C, Pearce J, Bisson JI. Kubudirira, kukosha-kugutsikana uye kugamuchirwa kwezvibatsiro zvekuzvidavirira kwezvinetso zvekuzvidya mwoyo: kurongeka kwekuongorora. Br J Psychiatry. 2012; 200 (1): 15-21.