Kuzviremekedza kunozivikanwa kuti inobatsira mune zvehutano hwehurombo hwevanhu (SAD) . Kunyange zvazvo kuderedza kuzvidzora kunogona kukuisa pangozi yekushungurudzika kwekugara kwevanhu, kuva nehutano hwekuzvidya mwoyo kunogona kuita kuti iwe unzwe wakaipisisa nezvako. Nenzira iyi, matambudziko maviri aya anobatana kuti arambe achiita zvakaipa.
Kana uchida kukunda kushushikana kwako kwevanhu, tanga nekutora zvakanaka kutarisisa zvakajeka maonero ako.
Kunyanya kuzviremekedza kunogona kukonzera kushungurudzika uye kusurukirwa, izvo zvinongowedzera simba rako.
Zvitendero Zvikuru uye Kuzvipira
Kana ukararama neSAD, unogona kunge uine zvaunotenda pamusoro pako iwe sekuti "Handigoni kudzora kuzvidya mwoyo kwangu kune vanhu," uye "Handina unyanzvi hwakakwana hwekutarisana nemagariro evanhu uye maitiro ." Sezvaunogona kuona, izvi zvinotendwa zvinotenda zvinobatsira kuti urambe uchizvidya mwoyo, uye unogona kunge wakadzika midzi mukuzviremekedza.
Kunyange zvazvo vanhu vazhinji vane manzwiro ekupedzisira ekugadzira zvikanganiso, vanowanzodzokera shure. Kune rumwe rutivi, kana iwe usina kuzvidzora , iwe unonzwa sei mune imwe mamiriro ezvinhu ungasarudza maonero aunoita iwe pachako. Zvaunotenda pamusoro pako pachako zvinobva pane imwe nguva-naizvozvo chero chipi zvacho chinogona kukutumira iwe kukurudzira mukusava nehanya.
Kusiyana neizvi, vanhu vane hutano hwakanaka vanogona kunyatsozviongorora ivo pachavo, simba ravo, uye kusimba kwavo, uye vachiri kutenda kuti ivo vanhu vakakodzera.
Mhemberero dzeKuderera Kwechokwadi
Kana iwe uine kuzvikudza kwakaderera, unogona kushamisika kuti yakagadzirwa sei. Kana, zvichida une pfungwa yakanaka pawakatanga kunzwa saizvozvo. Zviitiko zvinogona kutungamirira kudzikisa kuzviremekedza zvinosanganisira zviitiko zvinotevera pahuduku uye gare gare hupenyu:
- Kutsiurwa kubva kuvabereki
- Kushungurudzwa kwepanyama, mupfungwa, kana zvepabonde
- Kunyangadza kana kusaregererwa
- Kudheerera kana kunyorera
- Kunyengedzwa nevezera rako
- Zvisingatarisirwi zvisingatarisirwi kana kuti zvisingaiti zvepamusoro zvevamwe
Kune rumwe rutivi, vanhu vanokura vanonzwiwa, vanoremekedzwa, vanoda, vachemberedzwa, uye kugamuchirwa havakwanise kukudziridza mafungiro akaipa. Ichokwadi kuti vanhu vazhinji vane zvinetso zvekurera vanogona kuva nekuzviremekedza kwakanaka, uye kunyange avo vane vabereki vane rudo uye zviitiko zvakanaka nevezera ravo vanogona kukudziridza matambudziko ekuzviremekedza. Izvi zvinosimbisa kuti kuzvidzora kwekuzvikudza hakusi chinhu chaunofanira kugara nacho.
Inzwi Rako Romukati
Inzwi rako remukati rinoti chii kwauri? Iyi ndiyo imwe nzira yekuongorora kukoshesa kwako. Kana izwi iroro riri mumusoro wako richibvuma uye richikurudzira, ikozvino kuzviremekedza kwako kunogona kunge kwakanaka. Kune rumwe rutivi, kana iwe uchitaura zvinhu iwe pachako izvo zvinotsoropodza kana kukunyengedzera, iwe unogona kutambura kubva pakuzviremekedza.
Mukudzidza kwakaitwa muna 2006 munaBehavioral Research and Therapy, yakaratidza kuti vanhu vainyanya kushungurudzika mune zvemagariro vakanga vasingagoni kushamwaridzana mazwi akanaka kune avo pachavo kunze kwevanhu vakanga vasina hanya nevanhu. Saizvozvowo, chidzidzo cha2004 chakabudiswa muCanada Journal of Psychiatry chakaratidza kuti kuzvikudza kwaiva kwakaderera pakati pevaya vane hukama hwevanhu vanoenzaniswa nevaya vasina chirwere.
Kunyanya kukosha, chidzidzo che2011 chakabudiswa muBehavioral and Cognitive Psychotherapy chakaratidza kuti vanhu vane hurombo hwemagariro evanhu vane "kuzvidzora kwehutano hwevanhu" uye chaizvoizvo kutsvaga uye vanosarudza kusagadzikana kwehupenyu hwevanhu kuburikidza nehutano hunonzi "kuzviratidza."
Zvinorevei izvi kune vamwe vanhu vane SAD, mazwi asina kunaka ari mumusoro wenyu achikuudza kuti iwe hauna kunaka mune zvemagariro uye kushanda mamiriro echokwadi uprofita hunogutsa. Kana iwe uchifunga nezvazvo, iwe unowedzera kutsvaga munyika inokupoteredza kuti ndeyechokwadi.
Mune mamwe mazwi, iwe unomira kutsvaka uchapupu hunopesana nezvamunotenda pamusoro pako.
Iwe unorega kutarisa kuti udzose iyo izwi mumusoro wako iyo inokuudza kuti iwe hauna kukwana. Pane kudaro, iwe unofudza izwi iroro izvo zvinoda kunzwa, uye rinoramba richikura zvakasimba. Kuti unyarare izwi, unofanira kutanga utange kuti iripo.
Rutsoka rweKuderera Kwechokwadi
Kana iwe uchirarama nehutano hwehupfumi hwevanhu, iwe unogona kunge uine maonero asingagoneki emagariro evanhu uye dambudziko kusarudza zvinangwa zvinogoneka. Somuenzaniso, unogona kutenda kuti munhu wose anofanira kukuda iwe uye kuti haufaniri kutaura kana kuita chinhu chisina kunaka.
Munzanga uye mumamiriro ezvinhu aunoona wakaoma, iwe unogona kuisa pfungwa yako mukati mukati maunenge uchizvidya mwoyo, uzvione iwe usina kunaka, uye ureve zvakajeka migumisiro yakaipa yekuita zvikanganiso.
Iwe zvichida unodzokera kumashure mazano aunofunga kuti akakushandira kwauri munguva dzakapfuura, zvakadai sekudzivisa mamiriro ezvinhu kana kushandisa nzira dzekuchengetedza. Zvino, kana zvapera, iwe unogona kudzokorora mumusoro wako zvose zvawakaita zvakaipa, pamusoro, uye zvakare. Nenzira iyi, kuzvidzora kwekuzvidzikana uye kushungurudzika kwemagariro kunoenderera mberi mumwe nemumwe mukurwisana. Nepo inogona kunzwa yakachengeteka kuti ugare kumba kubva kune iyo fesheni kana kudzivisa musangano kubasa, zvinokuita sei kuti uzvinzwe iwe semunhu?
Kuwedzera Kuzvipira uye Kuderedza Kushushikana Kwevanhu
Kana uine kuzvidzora, hausi mutongo weupenyu. Kunyangwe iwe wakambosungwa zvakare muupenyu hwako nekuda kwekuzviremekedza kwako, iwe unogona kutanga kuita zviduku zvichange zvichivandudza maonero ako pachako-izvo zvinogona kuva nemigumisiro yakaisvonaka maererano nehutano hwako hwemagariro evanhu.
Kunyange zvazvo kurapwa kwakadai sekuziva-kugadzirisa maitiro (CBT) kunorayirwa kuchengetedza zviratidzo zveSAD, uye kunogona kubatsira iwe kuzviremekedza iwewo, unogonawo kuita zvinhu iwe pachako kuti ubatsire kukura kwako kukwanisa kuona uye kubvuma kuti uri ani :
- Dambudziko iyo inzwi remukati : Ita tsika yekuteerera zvaunotaura iwe pachako. Zvino, apo iwe uri kutsoropodza, edza kubvuma zvawakaita zvakanaka pane kuzvirova iwe pamusoro pezvawakaita zvisakarurama.
Iva netsitsi : Zviite iwe pamwe chete iwe waizobata shamwari yepedyo kana nhengo yemhuri. Yeuka izvo zvatatotaura kare? Kana iwe uchinzwika, uchiremekedzwa, uchidiwa, uchipembererwa, uye wakagamuchirwa iwe unowanzoita kuti uwedzere kuzviremekedza kwakanaka. Paunenge uchitaura iwe pachako, zvibvunze kuti Ichokwadi, Inobatsira, Inokurudzira, Inodiwa, Uye Mutsa (FUNGA)? Kana zvisingaiti, tsvaka chimwe chinhu chingareva.
Gara uripo ikozvino : Ona pane zvawakakanganisa . Chikanganiso chimwe hachirevi hupenyu hwekukundikana. Tarisa mamiriro ezvinhu akapfuura akadai semunhu anotsvaga pauri. Zvinogona kunge zvisina chokuita newe. Wadii kubvunza pane zvaunogona kubatsira kana kana chimwe chinhu chakaipa? Usatarise kure mune ramangwana uye tarisira zvinhu kuti zviende zvakashata. Hapana mumwe wedu anoziva kana anogona kutaurira zvichazoitika mangwana, vhiki kubva zvino, kana gore kubva zvino.
Zviregerere iwe pachako . Zvinonyanya kukosha, zviregerere iwe pachako pane chero chinhu chave chakubata iwe. Iyi ndiyo mikana yako yekudzima slate yakachena. Ziva kuti iwe uri munhu uye hauzoiti zvose zvakakwana. Gamuchira mafungiro akaipa sezvavanouya, asi usavarega vachikutsvaira mune zvavanoita.
Shoko Rinobva
Kana iwe ukazviwana uine hupenyu hwakaderera uye hukama hwemagariro hunooma kukunda iwe pachako, funga kuswedera kune shamwari, nhengo yemhuri, chiremba, kana mumwe munhu munharaunda kuti atsanangure kuti wakanga uchinzwa sei.
Dzimwe nguva manzwiro ekuderera uye kuzvidya mwoyo zvakanyanya zvokuti anoda rubatsiro rwezvemhizha, nenzira yerapi uye / kana mishonga. Hapana kunyadziswa pakuedza kubatsirwa. Pane kudaro, kutsvaka rubatsiro kunogona kukubvumira kuenda mberi uye kubatsira vamwe vari panzvimbo imwechete iwe.
> Sources:
> Hofmann SG. Nzwisisiro yezvinhu zvinogadzirisa kushungurudzika kwehutano hwemagariro evanhu: muenzaniso wakazara uye kurapa kwayo kunobatsira. Cogn Behav Ther . 2007; 36 (4): 193-209.
> Izgiç F, Akyüz G, Doğan O, Kuğu N. Social phobia pakati pevadzidzi veyunivhesiti uye ukama hwayo nekuzviremekedza uye mumuviri wemufananidzo. Can J Psychiatry . 2004; 49 (9): 630-634.
> Tanner RJ, Stopa L, De Houwer J. Maonero akajeka pamusoro payo mumagariro evanhu. Behav Res Ther . 2006; 44 (10): 1397-1409.
> University of Texas Counseling uye Mental Health Centre. Kuzvitemba .
> Valentiner DP, Skowronski JJ, McGrath PB, Smith SA, Renner KA. Kuzvidzivirira uye kushungurudzika kwevanhu: kusarudzwa kwekusagadzikana kwevanhu uye kusazvidzivirira kwevanhu. Behav Cogn Psychother . 2011; 39 (5): 601-617.