Kusvibisa Kunetseka Kwako Pfungwa Nezviratidzo
Vanhu vane dambudziko rekushungurudzika vanowanzosangana nemhando dzakawanda dzekutambudzika, dzakadai sokuzvidya mwoyo, kuzvidya mwoyo, kusuruvara, uye kunyadziswa. Kutyisa kunorwisa , chiratidzo chikuru chekutya chirwere, chinowanzoitika nekusimba kwakanyanya, kusanganisira kutya, kusava nehanya, kutya, uye kutya.
Kuti utsungirire mafungiro aya akaoma, vazhinji vanotya nhamo vanotendeuka kune maradaptive maitiro .
Semuenzaniso, kuedza nekubata nemanzwiro aya, mumwe anogona kudzivisa mamwe mamiriro kana kuedza kuvhara manzwiro aya nekushandisa doro. Zvinosuruvarisa, nzira dzisina kunaka dzekutarisana chete kwenguva pfupi dzinoita kuti manzwiro aende, kuwedzere kuzvidya mwoyo, uye inogona kuva nemigumisiro yakareba kwenguva refu.
Nzira dzekuvhiringidza dzinogona kukubatsira kugadzirisa zviratidzo zvekutyisidzira.
Chii chinonzi Distraction Technique?
Imwe nzira yekuvhiringidza ndeye chero basa raunobatanidzwa mukugadzirisa pfungwa dzako pane zvauri kunzwa zvino. Panzvimbo pokuisa simba rako rose mukugumburwa, unogadzirisa pane chimwe chinhu. Kana iwe uchizvivhiringidza iwe, unokwanisa kugadzirisa tambo yako manzwiro nekuunza chinangwa chako kune imwe nzvimbo.
Nzira dzekuvhiringidza dzinowanzoshandiswa pamwechete nedzimwe nzira dzekugadzirisa. Nokuda kweizvi, mumwe wako kutarisa kune imwe nzvimbo uye kuwedzera kwekunzwa kwako kwakapera, ndiyo nguva yekutsungirira nemanzwiro aya nenzira yakagwinya.
Kuwedzera kukonana kunogona kuitika kuburikidza nemagadzirirwo akadai sokuzorora kana mazano ekubatsira.
Ndingazvivhiringidza Sei Nezvakaipa Zvinotyisa?
Apo kutya kwekutya kunowanzoitika, unganzwa uchinetseka nemunhu chero upi zvake anofungidzirwa kusanzwisisika kwekunzwa kwekurwa kwekurwisa. Common somatic kunyunyuta kunosanganisira kudengenyeka , kukurumidza kwemoyo wemwoyo, kurwadziwa kwepfupa , kurira kana kushaya simba, kufema kwekufema, nekudedera.
Izvi zvinokonzerwa nehutano zvinogona kutungamirira kune pfungwa huru yekutya uye kuzvidya mwoyo, sekutya kunetseka kunonetseka kuti iye acharasikirwa nekuzvidzora, kuzvinyadzisa, kana kunyange kutarisana nehutano nokuda kwezviratidzo zvake.
Nguva inotevera kana uchitya kutyisidzika kana kushungurudzika kukuru, edza kuchengetedza manzwiro ekutarisa nekukanganisa kwechinguva iwe pachako. Izvi zvinotevera urongwa hwemamwe maitiro ekuvhiringidza aungada kuedza kana watarisana nemanzwiro akaoma:
Shandisa varaidzo. Kana kuverenga kusingabatsiri, ungada kuedza kutarisa TV kana kuti firimu kuti uise pfungwa dzako pane chimwe chinhu. Kuteerera mimhanzi kunogona kukubatsira kunzwa uchinzwa. Verenga chimwe chinhu chinonakidza, zvakadai sekuverenga bhuku kana kupindira mumagazini inofadza.
Cherechedza mweya wako. Inhale uye kubudisa simba, kuverenga seyomumwe zvino inhale uye kubudisa uye kuverenga maviri, etc. Ramba uchiverenga rimwe nerimwe ruchifema rwemhepo kusvika iwe uchizosvika 10. Kana ukarasa kurasika, enda mberi utange kubva pane imwe.
Edza Chimwe Chimiro Chekuita Kudzidzisa Muviri. Kune maitiro akawanda akasiyana-siyana anobatsira kutyisa chirwere . Kana rwiyo rukuru ruchingobata, edza kuita chimwe chinhu chekuita muviri. Iwe unogona kutora kufamba kunze, kurova gym, kana kutambanudza nemamwe mashoma yoga. Kana ukanyunyutirwa kwenguva, iwe unogona kugara uchiedza kuita dzimwe jacks dzinokwidza kana zvimwe zvidzidzo zviri nyore uye zvinokurumidza.
Shingairira mune Relaxation Technique. Nzira dzekudzivirira mafungiro dzakadai sokuona, kufambira mberi kwemasuru ekuzorodza ( PMR ), kana kufungisisa kwepfungwa kunogona kukubatsira iwe munguva ichangopfuura uye kuwana pfungwa yekudzikama. Zvinhu izvi zvinogona kubatsira kushandura pfungwa dzako uye kukubvumira kuti uite pfungwa dzakanaka. Kunyanya, zvakaoma kunzwa kunetseka uye kugumbuka kana uri mukudzikama mupfungwa.
Itaiwo chimwe chinhu mune zvekusika. Unogona kuwana kuti tambo yakagadzikana inoderedzwa paunowana majisi ako ekusika achiyerera. Mimwe mabasa ingasanganisira kuita unyanzvi kana mhizha.
Nyora Zvacho. Kunyora kudzidzira kunogona kuva anther chiremera chakasimba chekuvhiringidza.
Kuburikidza nebhuku rekunyora , unogona kuona kuti iwe pachako unogona kugadzirisa uye kuronga kugadzirisa manzwiro ako kuburikidza nekunyorwa kwekunyora.
Taura nemunhu waunoda. Kuti uzvivhiringidze, funga kushevedza shamwari kana iwe waunoda. Ngwarira kuti usapedza nguva yako uchitaura nezvekusava nemanzwiro aunonzwa. Pane kudaro, bvunza mudiwa wako nezvehupenyu hwake uye ona kuti zvinokukanganisa sei kubva pamanzwiro ako anokugumbura.
Sources:
Burns, DD (2008). Kunzwa Zvakanaka: The New Mood Therapy. New York: HarperCollins.
Burns, DD (2006). Apo Panike Inopesana: Mutsva, Mishonga-Pasina Kunetseka Kurapa Kunogona Kuchinja Upenyu Hwako. New York: Random House.
Davis, M., Eshelman, ER, uye McKay, M. (2008). The Relaxation and Stress Reduction Workbook. Oakland, CA: New Harbinger.
Greenberger, D. & Padesky, C. (1995). Pfungwa Pamusoro Pemaitiro: Shandisa Maonero Aunoita Nokuchinja Nzira Yaunofunga. New York: Guilford Press.