Kushungurudzika kwevanhu mune zvemagariro therapy inogona kutora mhando dzakawanda. Imwe yenzira dzakakurumbira dzeboka remapoka ehutano hwehutano hwehutano (SAD) inonzwisisika-tsika yeboka therapy.
Kana iwe uchangobva kuongororwa neSAD , chiremba wako kana chiremba angave akakurudzira kuti iwe uende kunzwisisiki-maitiro ekurapa boka kwehutano hwevanhu.
Iwe unogona kunge uine mibvunzo yakawanda pamusoro pekuti boka rerapi richabatanidzwa sei uye richakubatsira sei nezviratidzo zvako.
Iwe unogona kunge uine mubvunzo kuti kuva muboka revanhu-chii chaunotya zvikuru-kunobatsira kukurira kushushikana kwako.
Kana iwe uine SAD, zvichida wakashandisa hupenyu hwako hwakawanda kudzivisa hukama hwemagariro hunoita kuti uzvidye mwoyo. Unyanzvi hwako hwekutaurirana uye chivimbo mune zvaunoita zvinogona kunge zvakatambura semugumisiro. Izvi zvinotungamirira mukusazviremera kuzvidzora uye kuwedzera kuzvidya mwoyo.
Girai remishonga inzvimbo yakanaka yekuvaka unyanzvi hwehutano uye kuderedza kuzvidya mwoyo mune imwe nzvimbo isingaiti. Kunyanya, vamwe vanhu vane SAD vanogona kuva vamwe vevanhu vakanaka kwazvo vamunosangana navo.
Mabatsiro eboka Mazano ekugadzikana kwehupfumi kunetseka
Bhino inobva pakubatanidzwa muboka ndiyo mukana wekusangana nevamwe vane dambudziko rimwechete. Kunyange zvazvo vanhu vose vasingazove nemafungiro akafanana kana kuoma kwezviratidzo, zvinobatsira kuziva kuti hausi wega.
Nzvimbo yeboka inokurudzirawo kutamba mamiriro ezvinhu angave ari kutyisidzira kutarisana nenguva iyo muupenyu chaihwo.
Iyi nzvimbo inonyaradza uye yakachengeteka yakaisvonaka yekuvaka kuvimba mune unyanzvi hwako hwemagariro musati wavadzivisa pa "chaiyo" yenyika.
Kwokuwana Inonzi Therapy Group
Iwe kazhinji uchatumirwa kune boka rerapi nechiremba wako, chirwere chepfungwa, unyanzvi hwepfungwa kana imwe nyanzvi yehutano hwepfungwa. Kana zvisina kudaro, unogona kutsvaga mapoka ekurapa mumapepu matsvuku kana kuburikidza nemunharaunda yako yepanyika kana kuti yekushungurudzika kwepfungwa.
Girapa remishonga inowanikwa nehutano inshuwarheni asi zvakanakisisa kutarisa nemubhizimisi wako pamusoro pezvinyorwa zvekugovera kwako.
Zvokutarira muboka reboka
Kana iwe uchizopinda muboka rakanaka remishonga yeSAD, chii chaizotaridzika? Pasi pane zvimwe zvezvinhu zvinotarisirwa kubva kune boka guru.
- Iboka racho rinofanira kunge rine vanhu chete vane chirwere chinokonzera kushungurudzika kwevanhu. Iyo nzira yekurapa yeSAD yakasiyana nedzimwe mimwe matambudziko, kunyange mamwe matambudziko ekuzvidya mwoyo.
- Zvakanaka, boka racho raizove risina vanhu vatanhatu uye raizotungamirirwa nevarapi vaviri. Izvi zvinobvumira kuti munhu mumwe nomumwe atarisire zvakakwana nhengo yeboka rimwe nerimwe.
- Zvakanaka, boka racho raizova nemakore akasiyana-siyana uye hutano kubvumira zvimwe zvinotambadza.
- Sezvo vanhu vese vasingazove nekutya kwakadaro, zvirongwa izvi zvinofanira kurongeka kuitira kuti munhu wese agone kuita mamiriro ezvinhu akaoma kwavari.
- Mukutaura kwechiremba (s) achitungamirira boka racho, zvakakodzera, munhu iyeye (s) achava nezivo yakakwana yehutano hwehurombo hwehutano uye ruzivo runounza kugadzirisa-tsika yeboka therapy.
Panguva yekushanya kwokutanga nemushandi wako, unogona kuda kubvunza pamusoro pehupenyu hwake nehutano uye neboka remishonga.
Kana iwe usiri kusununguka uchibvunza mibvunzo yemhando iyi, inogona kubatsira kuunza nhengo yemhuri kana shamwari pamwe chete kuti akutsigire.
Nhengo dzemhuri dzinowanzotora chikamu mumagariro-maitiro eboka remishonga. Zvisinei, vanogona kuita basa rinokosha pakubatsira nebasa rekuchikoro uye kubatsira kutarisa nekupa mubayiro wako kufambira mberi.
Matanho Okurapwa
Kazhinji, kurapwa kuchava nemasangano gumi nemaviri kusvika ku24 masvondo.
Muchikamu chekutanga, muongorori (s) achapa pfungwa yekufungisisa-mufambiro weSAD uye chikonzero chinotevera kurapwa.
Munguva dzenguva inotevera, boka racho rinotarisa pane zvikamu zvitatu zvakakosha: mu-kugovera zvidzidzo, kugadziriswa kwepfungwa nekugadzirisa mabasa epamba.
- Kunyatsoitika kunoitika mu-svondo kana munyika chaiye. Kufungidzira kunovhiringidza kusangana kwekuzvidya mwoyo nekukubvumira kuti ugare mumamiriro ezvinhu anotya kwenguva yakareba zvakakwana nguva dzakawanda kuti iwe unonzwa kuderedzwa kwepanyama mukuzvidya mwoyo. Kuburikidza nekuita-kutamba, boka racho rinogona kushanda sevateereri wehurukuro yevanhu vane manyawi, benzi kune mumwe munhu anotya kukumbira kumutswa, rudo rwemumwe munhu anotya kubvunza vanhu kunze kwezuva - iwe unowana pfungwa.
- Kugadziriswa kwepfungwa kunowanzoitika kare, munguva uye shure kwekutarisa (zvose mu-sangano uye munyika chaiyo) uye kunokupa mukana wekuedza kutenda kusina kunaka. Iwe uchabvunzwa kuti uone kana pfungwa dzako dziri dzinobatsira uye kufadza nzira dzakawanda dzekutarisa mamiriro ezvinhu anotya. Mune boka rinenge riripo, murwere achakubvunza kuti uri kunzwa sei kana kufunga iwe paunenge uchitaura.
- Basa rekumba pamba rinowanzokukumbira kuti utarame mamiriro ezvinhu chaiwo-hupenyu hwakange hwafananidzirwa munguva yekutamba. Iwe uchazobvunzwawo kuti ufungisise kuti unobata sei kushushikana kwako munguva chaiyo-hupenyu huripo. Nenzira iyi, iwe unotora basa rechiremba uye udzidze kufunga nenzira yakakodzera.
Mamwe mapoka angatotora maitiro ekufamba mumunda kuti aite muhupenyu chaihwo. Somuenzaniso, kumunhu anotya kuva nheyo yekucherechedza, tora rwendo kuenda kunzvimbo yekutengesa. Gara mudare rezvokudya. Itai kuti nhengo dzeboka dziimbe "Happy Birthday" kubatsira munhu kuti atore kutya kwake.
Kupedza Kurapa
Pamagumo eboka remapoka, iwe unganzwa uchitya zvishoma nezvekukwanisa kwako kuchengeta zvawakadzidza. Mamwe mapoka anogona kupa zvidzidzo zvepamusoro pamwedzi mushure mokurapa.
Kana pane imwe nguva iwe unonzwa kuti zviratidzo zvako zviri kudzoka, zvishoma zvidzidzo zvinowanzodiwa zvose kuti uwanezve kuvandudzwa kwawakaita.
Kunobva:
Heimberg RG, Becker RE. Kuchenjerera-maitiro eboka therapy yeSocial Phobia: Nzira dzepamusoro uye nzira dzekurapa . New York: Guilford; 2002.