Kufunganya Kwemagariro Anokonzerwa Nehutano Inogona Kuva Icho Chiitiko Mubasa Rokushanda
Kutarisira kushungurudzika kwevanhu munharaunda (SAD) kumabasa kunosanganisira kuziva zuva nezuva zuva rekushaiwa kwechirwere chebasa rako uye kuuya nemhinduro yekuita. Kuwana kuongororwa uye kupinda muchipatara ndicho danho rokutanga pakugadzirisa zviratidzo zvako zvekuzvidya mwoyo. Kuudza vashandi vako vanogonawo kubatsira kuti iwe ugone kugamuchira pokugara kuti ikubatsire kuita basa rako.
Panguva imwecheteyo, vanhu vane SAD vangatarisana nezvinetso zvakananga munzvimbo yebasa, kusanganisira kusakwanisa kuwirirana zvakanaka, kutya kuenda kune zvebhizimisi zviitiko zvevanhu, matambudziko ekugadzirisa hukama nevashandi pamwe navo, kusakwanisa kuzvidzora uye kuoma kutaura mumisangano.
Bernardo Carducci, Ph.D., purofesa wepfungwa paInited University, mutungamiriri weShyness Research Institute, uye munyori weShyness: Nzira Itsva yeBold uye Pocket Guide yekuita Kuti Hurukuro Yakanaka Ibudirire , inotaura kuti kana kunyara kwakanyatsogadziriswa, pane haisi kukwana kune kubudirira kwevanhu vane hanya munyika yebhizimisi. Carducci inoratidza kubudirira kwekunyoresa kunyara kunyara kweMicrosoft musangano Paul Allen, mumwe wevanhu vakapfuma kwazvo uye vanobudirira kwazvo munyika, uyewo munhu anonyara.
Kunyange zvazvo kunyara kusina kufanana nehutano hwehupfumi hwevanhu, pfungwa dzinobatsira kunyara vanhu kuenderana nebhizimisi nyika inogonawo kubatsira mukugadzirisa kushungurudzika kwevanhu munharaunda-kunyanya kana uchinetseka nehutano hwevanhu.
Misangano Yebhizimisi
Kana iwe uchinzwa usina kunakidzwa mumisangano, Carducci inopa mazano kusvika kusvika pamaminitsi gumi nemashanu kusvika pakutanga kuitira kuti ugone kusangana nevanhu sezvavanosvika. Izvi zvinopesana nezvimwe zvaunogona kuita iko zvino; iwe unogona kunge uchida kuratidzira nguva kuitira kuti usafanirwa kutaura zviduku nehurukuro kune vamwe mumusangano.
Zvisinei, izvi zvine mhedziso isingatarisirwi yekuita kuti iwe unzwe uri kure.
Pamisangano, yeuka kuti vamwe vanogonawo kunzwa vasinganzwisisi nekutaura. Carducci inotaura kuti kusvika kune 45% yevanhu vane nyara kana kushungurudzika mune zvemagariro, zvichireva kuti inenge hafu yevanhu vari mumusangano wenyu vane kutya nekutaura maonero avo. Kazhinji, ivo vachabviswa kana iwe uri wokutanga kutaura uye uchakuyemura iwe nekuita saizvozvo.
Kana iwe ukaona kushungurudzika kwako kwakanyanya kusagadzikana pamisangano, edza kuongorora pfungwa dzaunenge uri musangano. Kana iwe unowanzofunga, "Ndinotyisa pamisangano." Ndinogara ndichiita benzi pangu, "zvibvunze kana pfungwa iyi inobatsira uye inoshanda. Unogona here kuitsiva nemafungiro anobatsira akadai seokuti "Ndiri kuedza zvakaoma kuti ndiite zviri nani mumisangano. Ndinofunga kuti vanhu vakawanda vakanaka uye kuti ndinosangana sei."
Kutaura naVa Supervisors
Kana iwe ukawana kutaura nemubatidzi ane shungu dzinogumbura, ronga mberi. Ona kana iwe unogona kuita musangano wekutaura nemutariri wako uye ita zvaunenge uchataura. Nenzira iyi, akagadzirira kukuteerera uye iwe uchange uchinetseka.
Kana kushungurudzika kuchiri kukuwana zvakanakisisa iwe, shanda nenzira yako zvishoma nezvishoma kubvunza mibvunzo yakaoma.
Ita urongwa hwezvinhu zvaunoda kuti utaure nemutariri wako pamusoro, uye tanga neiye anonzwa kushungurudza-kusanganisa, sekukumbira kutsanangurira pane zvimwe zvebasa rako.
Bhizimisi Social Workouts
Zvichienderana neunzvimbo yako yebasa, pane zvakasiyana-siyana zvehutano zvaunotarisirwa kuti upinde: kambani yepikiniki, gore rekuzorora chikamu, kuungana kwepamberi, masangano emabhizimisi kana mabiko emabhizimisi. Iva nechokwadi chokuti une chimwe chinhu chaunofanira kutaura pamusoro pezviitiko izvi. Verenga pepanhau, shanyira imwe nzvimbo yepaIndaneti kana kuti uverenge magazini ezvino.
Dzivisa kunwa doro kuti usakuvadze.
Kazhinji kungoenda kwenguva kunenge kuchiita zvakafanana mukuderedza kusagadzikana sekudha doro. Nguva inotevera iwe uri pachiitiko, ona kuti kunetseka kwako kunoderera sei munguva kana kunyange usinganwi.
Basa raJobho
Zvimwe zvikamu zvebasa racho pacharo zvinogona kunge zvakaoma kune avo vane hanya nevanhu . Somuenzaniso, kana uri mukutengesa, unogona kuzviwana uchitoda kupinda mukutonhora kudana vatengi . Iwe unogona kudii kupa hurukuro kana kutaura semuenzaniso webasa rako. Inogona kunzwa kaviri zvakaoma kugadzirisa kushushikana kwako apo kushanda kwako kwehutano uye mabasa ekugadziriswa kwakasunungurwa kupinda mubasa rako rebasa. Sarudza basa rinokodzera zvaunofarira uye unhu-kuzvidya mwoyo iyo inogona kushanda chero bedzi iwe uchida basa rako.
Vashandi
Networking chikamu chinokosha chekubudirira mubasa rako. Kana iwe usingakwanisi kuvaka hukama nevanhu waunoshanda navo, zvichava zvakaoma zvikuru kuenda mberi kumabasa. Mukuwedzera, sezvo iwe uchipedza nguva yakawanda yekumhanya kwako kubasa, haungadi kuva neshamwari imomo here?
Kuti uwedzere kunyatsogadzikana nevashanda navo, ramba uchiedza kuwedzera nzvimbo yako yekunyaradza. Itai hurukuro shomanana nevanhu vaunoona zuva rose, zvakadai sechingwa chamangwanani, mufambisi kana pamvura inononoka. Kwazisa vanhu vane pfungwa dzakawanda kana kurumbidza uye tanga hurukuro pfupi. Zvishoma nezvishoma, vamwe vanhu vachaona kuti muri rudzi rwevanhu vanotaurika naye uye vanokurukura naye zviri nyore.
Kutsvaga basa
Kana iwe uri mutsva kune vashandi kana kutsvaka basa mushure mekunge kwenguva yakareba yekushaiwa basa kana nguva inoshandiswa mubasa rimwe chete, tarisiro yekuenda kumubvunzurudzo yebasa inogona kutyisidzira. Kunyangwe kubvunzurudzwa kwebasa kunogona kuva kwakaoma kune avo vane chirwere chekushushikana kwevanhu munzanga, nekugadzirira nekushandisa kwakanaka mazano ekugadzirisa, basa iro rinogona kuva renyu.
Shoko Rinobva
Yeuka kuti haufaniri kuchinja kuti uri ani. Zvisinei, kana iwe uri mumakwikwi ebasa uye uchinzwa kuti kuzvidya mwoyo kwako kunopesana nebasa rako rekufambira mberi, kana iwe unongoda kunzwa wakanyatsonaka kune kubasa, zvakakosha kuzvipira nguva mukukudziridza unhu hwakanaka nehutano hwehupenyu hwako work.
Kana iwe uchiramba uchinetseka nekushungurudzika kwevanhu munzanga, funga kushanyira mushonga anonyanya kusangana nezvinetso zvekuzvidya mwoyo. Kushungurudzika kwevanhu mune zvepabonde chirwere chepfungwa chinoda kupindira kwevashandi kuti vadzoke zvakakwana.
Sources:
American Psychiatric Association. Kuongorora uye Statistical Manual yeMental Illnesses, 5th edition. 2013.
Carducci BJ. Kunyara: Nzira itsva yekushinga. New York: Harper Collins; 2000.
Carducci BJ. Nhungamiro yeputikiti yekuita hurukuro duku duku inobatsira: Kutaura kune ani zvake nguva ipi neipi, chero kupi zvako pamusoro pezvose. New York: Pocket Guide Publications; 1999.