Chirongwa Chekudzidzisa Kudzidza Masvomhu
Dzidzo dzehutano hwehutano (SST) rudzi rwehutano hwehutano hunoshandiswa pakuvandudza unyanzvi hwehutano kuvanhu vane zvirwere zvepfungwa kana hurema hwekuvandudza. SST inogona kushandiswa nevadzidzisi, vanachiremba, kana vamwe vashandi kuti vabatsire avo vane dambudziko rekuzvidya mwoyo, zvinetso zvepfungwa, unhu hwehutano uye zvimwe zvirwere.
Inopihwa somunhu mumwe nomumwe kana muboka reboka, kazhinji kamwe kamwe kana kaviri pavhiki, uye rinowanzoshandiswa sechikamu chimwe chepurogiramu yekubatana pamwe chete.
Kufunganya Kwemagariro evanhu
Kushungurudzika kwevanhu munzanga kunogona kuita kuti hutano hwevanhu huve nenzira dzakasiyana-siyana. Vanhu vane chirwere chinokonzera kushungurudzika kwevanhu (SAD) havakwanise kuita zvekugarisana kwevanhu, vachivapa mukana muduku wekuvaka unyanzvi nekuwana kuvimba.
SAD inogonawo kuita zvakananga pamagariro evanhu pasinei nenyanzvi yepamusoro. Semuenzaniso, iwe unogona kuziva kuti kusangana kweziso kunokosha asi kunzwa usiri kukwanisa kuichengeta panguva yekukurukura nekuda kwekutya.
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SST yakaratidza kuti inoshanda pakuvandudza unyanzvi hwehutano kune avo vane SAD pasinei nehupenyu hwehutano. Kana pane unyanzvi hwekutsvaga, iwe unogona kudzidza kuti unganyatsoita sei kushamwaridzana kwevanhu.
Kana kushungurudzika kwevanhu munzanga kuchikuvadza hutano hwako hwemagariro evanhu, tsika uye kusvikirwa panguva yeSST zvinogona kubatsira kuvandudza kuvimba kwako nekuzviremekedza uye kuderedza kushushikana kwako pamusoro pemagariro evanhu. Kune avo vane chirwere chinokonzera kushungurudzika kwevanhu, SST inowanzoshandiswa pamwe chete nemamwe mishonga yakadai sekuziva-kugadzirisa-behavioral therapy (CBT) kana mishonga .
Dzidzo Dzidzo
SST kazhinji inotanga nekuongororwa kwemaitiro ako chaiwo ekukundikana uye kukanganisa.
Murapi wako anogona kukubvunza kuti ndekupi kushamwaridzana kwevamwe vanhu iwe unowona zvakaoma kana kuti unhu hupi hunofunga hunovandudzwa. Chinangwa chekuita izvi ndechekuona zvakanakisisa zvinangwa zvekudzidzisa hutano hwehutano hwemamiriro ako ezvinhu.
Kana imwe nguva inofanirwa kunyoreswa, inyanzvi yekuvandudza unyanzvi hwehutano inotangwa. Kazhinji, kuchinja kunowanikwa mune imwe nzvimbo pane imwe nguva kuti uone kuti hausi kupera. SST mazano anosanganisira zvinotevera:
- Mirayiridzo inodzidzisa chikamu cheSST chinosanganisira kuenzanisa mafambiro akanaka evanhu. Mumwe mushonga angarondedzera unyanzvi humwe, tsanangura kuti ungaitakura sei, uye uenzanise maitiro. Maitiro akaoma sekuti ungaita sei hurukuro inogona kuputsika kuita zvidimbu zviduku sekuzvizivisa iwe , kuita hurukuro huru, nekusiya hurukuro. Vanachiremba vachakurukura zvakare mazwi nemashoko asina maturo.
- Kudzidzira maitiro kana kuti kutamba kunosanganisira kuita unyanzvi hutsva panguva yekurapa mumamiriro ezvinhu akafanana.
- Mhinduro yekushandiswa inoshandiswa kubatsira kubatsiridza unyanzvi hwemagariro munguva yekuita.
- Kusimbisa kwakanaka kunoshandiswa kubhadhara kuvandudzwa kwehutano hwevanhu.
- Basa rekuchikoro kwevhiki nevhiki rinopa mukana wekuita unyanzvi hutsva hwemagariro kunze kwekurapa.
Kutsvakurudza uye Uchapupu
Tsvakurudzo pamusoro pekushandiswa kweSST mukurapa SAD inoratidza kuti inobatsira kana ichinge yaurayiwa yoga kana neimwe nzira yekurapa. SST yakaratidzwa zvakare kuwedzera migumisiro yeboka re CBT reSAD.
Nenzira yakawanda, SST inonyanya kushandiswa iyo inoshandiswa sechikamu cherongwa hwehutano hwakazara hunosanganisira zvikamu zvakawanda. Nokudaro, kana iwe uine hutano hwakanyanya hwevanhu, ruzivo rwehutano hwemagariro hunogona kukubatsira iwe-zvose nekuda kwehutano hwako uye kushushikana pamusoro pemamiriro evanhu.
Nzvimbo dzekusimudzira
Unyanzvi hwemagariro evanhu ndiwo matanho ekuvakidzana kwevanhu. Kana iwe uine SAD, iwe unogona kunge wakarasikirwa mukukudziridza humwe hutano hunokosha. Zvisinei, iwe unogona kugara uchidzidza pasinei nezera rako.
Kutsigira kunobatsira iwe kuratidzira kune vamwe nenzira iyo inoenzanisa zvinodikanwa zvevanhu vose.
Kana uine chido chekutaurira kune vamwe, zvinogona kunzwa kusanzwisisika paunotanga kuzvitaura. Zvisinei, munguva yakareba, kutenderera kuchabatsira kuderedza kuzvidya mwoyo uye kuita iwe nevevanhu vari pedo newe zvakanyanya kufara.
Kushamwaridzana kwemashoko , anozivikanwawo semutauro wemuviri, inobatsira zvikuru mukukurukurirana. Vanhu vane chirwere chekushushikana kwevanhu munzanga vanowanzove "vakavhara" mutauro wemuviri unoratidza kune vamwe kuti haugoni kuswedera kana kuti usina hanya. Kunyange zvazvo ichi chiri chikonzero chepanyama chekuzvidya mwoyo, zvinokwanisika kushanda pakuva nemafungiro akawanda akasvinura uye ane ushamwari.
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Kutaura kwemashoko ndeimwe unyanzvi. Unyanzvi hwekukurukurirana hunogona kuratidzika sehupenzi kana iwe uine chirwere chekushungurudzika kwevanhu munzanga. Iwe unogona kunge uine dambudziko kuziva zvingataura kana kunzwa kusanzwisisika kutaura pamusoro pako.
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Asi, kukurukurirana nheyo yekuvaka ukama uye kuziva nzira yekufamba nayo zvakanaka kunobatsira kuti uzive nevaya vari pedo newe.
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- Nzira Yokuita Nhekuro : Mitsanangudzo inzira yekuita kuti vanhu vanzwe vakasununguka. Pasinei nokuti iwe unodanwa kuti uite zvinyorwa kana iwe uri kujekeswa, zvinokosha kuziva mitemo yekusangana kwevanhu. Kuziva nzira yekuvimba nayo zvivako zvinonyanya kukosha unyanzvi hwemagariro evanhu.
- Nzira Yokuita Nateereri Kuterera : Kunyatsoteerera kunosanganisira kuteerera, kubvunza mibvunzo, nekufungisisa pane zvinotaurwa nemumwe munhu. Paunenge uchinyatsoteerera kuteerera, mumwe munhu muhurukuro anonzwa akanzwa. Kana uri kutarisana neSAD, kunyatsoteerera kuteerera kungakubatsira iwe kuisa pfungwa kune vamwe uye zvishoma iwe pachako.
- Nzira Yokuwana Sei Pamusoro Petsamba Phobia : Nepo foni iri chikamu chekukurukurirana, ine zvizivo zvayo izvo zvingaita kuti zvive nyore kune avo vane chirwere chekushungurudzika kwevanhu. Iwe unogona kunge uchitya kupindura foni, kudana, kana kunyange kunyora izwi rinokukwazisa. Kana iwe uine phobia yekushandisa foni, kune mazano akawanda uye mazano aungashandisa kukunda kutya kwako. Mukuwedzera, iwe unogona kudzidzira kuvhara kurapa iwe pachako kuti zvishoma nezvishoma uzvidzivirire iwe kushandisa foni.
- Nzira Yokubvuma Kugumburwa & Kupa Kumbodzwa : Kana uchigara neSAD, unenge uine dambudziko kubvuma nenzira inogutsa kukurumbidza uye haugoni kukupa rumbidzo nyore. Kudzidza uhu huno hutano hunokosha. Kuyemura inzira inotanga nekudzikisa hukama. Vanewo mavambo makuru ekutanga uye nzira yakanaka yekuratidza kuonga vamwe.
Shoko Rinobva
Kuvaka nekuvandudza pane unyanzvi hwako hwehutano chinhu chinokosha chekurapa kwekushungurudzika kwehutano hwevanhu uye zvakakosha kuti uwedzere kutaurirana nezvemagariro evanhu. Kana iwe ukazviwana usiriwe unyanzvi hwemagariro evanhu, taura neunyanzvi hwako hwekurapa pamusoro pekudzidzisa kana dzimwe nzira dzekuvandudza mano ako.
Kana iwe usati wamboonekwa kuti une SAD , danho rokutanga nderokushanyira chiremba wako. Kubva ipapo, unogona kushanda pamwe chete kuronga hurongwa hwehupano hunosangana nezvido zvako.
Sources
Beidel DC, Alfano CA, Kofler MJ, Rao PA, Scharfstein L, Wong Sarver N. Zvinokonzerwa nekudzidzira unyanzvi hwemagariro ehutano hwehutano hwevanhu: chirongwa chinongorongedzwa chinongororwa. J Kuzvidya Mwoyo Kushushikana. 2014 Dec; 28 (8): 908-18.
Encyclopedia of Mental Disorders. Kudzidzira Unyanzvi hwemagariro evanhu. Yakasvika musi waJuly 26, 2016.
Greene JO, Burleson GR. Bhuku rekukurukurirana uye unyanzvi hwekubatana kwevanhu. New Jersey: Lawrence Earlbaum; 2003.
Herbert JD, Gaudiano BA, Rheingold AA, Myers VH, Dalrymple K, Nolan EM. Kudzidzira unyanzvi hwemagariro evanhu hunoita kuti kuve nekubudirira kwehutano hwemaitiro ehutano hwehutano hwehutano hwevanhu. Therapy Therapy. 2005; 36: 125-138.
Scaini S, Belotti R, Ogliari A, Battaglia M. Meta-analysis yakajeka yezvido zvekufunga-maitiro ekuita dambudziko rehurombo hwevanhu mune zvevana nevechiri kuyaruka. J Kuzvidya Mwoyo Kushushikana . 2016; 42: 105-112.