Kuzviti-tsitsi kunowanzoshayikwa kana uchigara nehutano hwehutano hwevanhu (SAD) . Kunyange zvazvo vamwe vangave nyore kutendera kukanganisa kwavanoita, iwe unowanzobatisisa pane izvozvi uye unozviyeuchidza nguva dzose paunotarisana nedzimwe sangano kana zvekushanda. Kunyangwe uchibatisisa pakufunga kwakanyanya pamusoro pako kungangoerekana kwauya kwauri, pane nzira iri nani yekugadzirisa pfungwa dzako nemanzwiro mumamiriro ezvinhu aya.
Tsanangudzo Yokuzviitira Tsitsi
Zvinoreva zuva rega rega-tsitsi zvinonyatsojekesa zvinorevei mune zvepfungwa. Mumwe munhu anoratidza tsitsi dzake ane chido chekuita zvinotevera:
- Iva nehanya nazvo
- Iva nemafungiro ekugamuchira ivo pachavo
- Iva nemoyo munyoro pachavo munguva dzekutambudzika kana kukundikana
- Zvione ivo sevari kune zvakaitika zvakafanana kune zvevamwe vanhu
- Zvione ivo pachavo munguva ino iye zvino panzvimbo yepfuura kana ramangwana
- Iva kunzwisisa kune ivo pachavo
- Ziva kuti zvikanganiso zvinogona kuitwa nevose
Kuzviitira tsitsi kunobatanidza kugutsikana kwehupenyu nehupenyu, hukama hwevanhu, uye zvinetso zvishomanana nokuzvitsoropodza, kuderera, nekuzvidya mwoyo.
Kune rumwe rutivi, kana iwe unonetseka mune zvemagariro iwe unogona kunge wakanyatsotarisana nemafambiro anotevera akasiyana nekuzvibata nenzira yekunzwira tsitsi:
- Kuzviona iwe nenzira yakaipa
- Nguva dzose uri kuzvitsoropodza iwe pachako
- Kuona mamiriro ezvinhu ehupenyu kuburikidza ne-lens yekutadza kwako pachako
- Kudzivisa mamiriro ezvinhu nekuda kwekutya kutsoropodza kana kusarudzwa kusina kunaka
- Kutya kuongorora uye kutongwa kubva kune vamwe
Nenzira iyi, zvinoita sokuti iwe unowedzera izwi risina kunaka, rinozvitsoropodza mumusoro wako kune vose vanokupoteredza. Zvaunotaura iwe pachako, iwewo fungidzira vamwe varikufunga pamusoro pako. Kubva maonero aya, zviri nyore kuona kuti nei vanhu vane hanya nehutano hwevanhu vari kutya kutya kusarudzwa kubva kune vamwe.
Apo izwi riri mumusoro wako rinogara rakatsoropodza, unotarisira vamwe kuti vatsoropedze zvakare.
Kuzvidzora-Utsinye uye Kunetseka Kunetseka Kunetseka
Tsvakurudzo yakaratidza zvechokwadi kuti kuzvidzora kunowanzove kwakaderera kana iwe uchigara neSAD, uye zvinowanzofananidza nekutya kukuru kwekuongororwa. Panguva imwecheteyo, uwandu hwenzvimbo yehutano hwemagariro evanhu, kana hutsinye, hunoita kuti usafananidza nehutano hwekunzwira tsitsi. Mune mamwe mazwi, pasinei nokuti iwe unonyanyisa kana kuti wakaoma zvikuru zvekushushikana kwevanhu, unhu hwako hwekunzwira tsitsi hungave hwakafanana.
Zvinofadza kuti yakaratidzwawo kune avo vane hanya nevanhu, kuti kuzvidzora kunowedzera kuderera nezera. Kusiyana ndezvechokwadi kune vanhu vane hutano-tsitsi yavo-inowedzera kuwedzera nezera.
Kunyange zvazvo tichiziva kuti kune kuwirirana pakati pekushungurudzika kwevanhu uye kuderera-kunzwira tsitsi, hatizivi zvechokwadi kana mumwe achikonzera imwe, kana kana pane chimwe chechitatu chinobatanidzwa. Izvo zvatinoziva ndezvokuti kuwedzera kuzvidzora ngoni ndezvakanakira kurapwa kune avo vane hanya nevanhu. Kubatsirwa kwekuzvinyanya kubvuma iwe pachako zviri nyore kufungidzira, pasinei nehuwandu hwako hwekushushikana kwevanhu.
Sezvaunova uchizvibvuma iwe pachako, kutya kwako kuongororwa zvisina kunaka kunogona kuderera.
Izvi ndezvokuti kuzvibata iwe nomutsa kunokuita kuti unzwe wakachengeteka uye uchibatanidzwa pane woga uye uri kure nevamwe. Zvechokwadi, kuzvidzora kwave kuchiratidzwa kuti kuve nekushandura hurongwa hwehutachiona hwemapurisa uye kuderedza hurongwa hwekutambudzika, iyo inokonzera kupikisana-kana-kupikisa kusangana kwaunosangana nako pakunzanga uye mumamiriro ezvinhu.
Kunzwira tsitsi-kwakagadzirirwa kurapwa kwevanhu vekushungurudzika kwepfungwa
Compassion-based therapy (CFT) inoshandiswa pakati pevanhu vanorarama nezvinetso zvine chokuita nekunyadziswa nekuzvitsoropodza, izvo zvinosanganisira avo vane hutano hwehurombo hwevanhu. Kuongorora kwakarongeka kunowanikwa uchapupu hwekubudirira kweCFT kunyanya pakati pevanhu vakakwirira mukuzvitsoropodza.
Chii chinoratidzira tsitsi-based therapy? Kazhinji, ichava chikamu chekurapa guru remapatara, zvakadai sekufungisisa-based stress reduction (MBSR), pakutanga yakarongwa naJon Kabat-Zinn. Kudzidza kuyeuka kunosanganisira kuisa pfungwa dzakaipa pamusoro pako, iyo inoumba hwaro hwekunzwira tsitsi. Muzvinyorwa, rumwe rudzi rwekubvuma-kubatsirwa kunobatanidzwa kunogona kusanganisira chikamu chinotarisirwa kuwedzera kuzvidzora-tsitsi.
Kana uri kugamuchira kurapwa kwekushungurudzika kwevanhu kana uri kuronga kutaura nachiremba wako pamusoro pehutano, taura iwe kufarira kwako mukufunga uye kubvuma kwakagadzirirwa-zvakadai seBMBS kana kubvuma uye kuzvipira kurapa (ACT).
Zvechokwadi, kumwe kuongorora kwakawana kuti kupindira kwemavhiki gumi nemaviri-kwakagadzirirwa kwehutano hwehutano hwevanhu hwevanhu hunosanganisira kudzidzisa zvakajeka mukuzviitira-tsitsi kunatsiridza kuoma kwemagariro evanhu pamwe nekuwedzerwa kunzwira tsitsi.
Nzira Yokuwedzera Kuzvipira Kwako
Kana iwe usingagamuchiri kurapwa kana kuti unoda kuvandudza kuzvidzora iwe pachako, tora mazano ekunzwira tsitsi-kunyanya kurapa muhupenyu hwako hwezuva nezuva. Kubatsira kukuru kwekunzwira tsitsi ndiko kuti kunokurudzira kuzvibatanidza. Nenzira iyi, iwe unoona nguva dzako dzakaoma sechikamu chechiitiko chikuru chevanhu. Uyezve, maitiro aunoita vamwe anova maitiro aunozviita sei.
Izvi zvinogona kusanganisira kuita zvinhu zvakadai zvinotevera:
- Kuvandudza Upenyu Hwehutano . Ita zvinhu zvinovandudza hutano hwako hwepanyama sekudya kudya kwakagadzikana, kuzorora apo iwe wakaneta, uye uchiita zvekuita zvemazuva ose zvakadai sekufamba.
- Kuchengetedza Journal . Shandisa bhuku rekunyora pfungwa dzako pamusoro pezuva rako, usina kuzvipa mhosva kune zvikanganiso zvakaitika. Shandisa magazini iyi kuti uyeuke pfungwa dzako uye kugadzirisa uye kuchengetedza kure kubva kunetseka kwako kuitira kuti iwe uone kuitarisa zvakananga.
- Kuzvipira Kutaura . Iva kukurudzira kune iwe nezvinhu zvaunotaura mukati memusoro wako. Somuenzaniso, musati mutauriro kana mharidzo, shandisa chiito chakadai sechanza pamwoyo wako kuratidza kuti uri kuratidza tsitsi iwe pachako, kana kuti taura chimwe chinhu iwe pachako sekuti "Ndingaita zvakanaka."
- Kuita Mufungwa . Iva nemafungiro okufungisisa nekufungisisa zvakadai sekufungisisa mutsa worudo. Dzidza kuti uzive panguva ino kuitira kuti iwe ugone kutarisa unhu hwako pachako hwekunzwira urombo sezvaunofamba pamusoro pezuva rako.
- Common Humanity . Icho chinangwa chekuzvipa-kunzwira rubatsiro ndechokubvuma kuti ruzivo rwako rwepasi rose uye kwete chimwe chinhu chokunyara pamusoro. Kuva nemutsa pachako kuchakubvumira kuti uone mufananidzo mukuru-kuti zvikanganiso zvako hazvisi zvakaipa sezvaunofunga uye kuti vamwe havasi kukutonga iwe sezvaunofunga.
Shoko Rinobva
Kunyange zvazvo kuzvidzora kunonzwika kunowanzoitika kune vamwe vanhu, kana iwe uchirarama nehutano hwehupfumi hwehutano hwako hwekuzvibata iwe nomutsa zvinogona kuderedzwa. Kana iwe usati watsvaga rubatsiro nenzira yekuongororwa kana kurapwa kwekutambudzika kukuru kwevanhu, izvo zvingava danho rokutanga pakuona kuvandudzwa.
Kunyange zvazvo chiri chokwadi kuti munhu wose ane hanya nehupfumi hwehutano nekusava nekunzwira tsitsi, zviratidzo zvakakomba zvingaita kuti zvive zvisingakwanisi kuti iwe ugare pamusoro pehutano hwako, rega zvinyorwa zvezuva nezuva mumagazini, taura iwe nenzira yakanaka, iva kufunga, kana kuzviona iwe uchiita zvikanganiso zvakafanana izvo vamwe vanhu vanoita. Kana ukama hwekuzvidya mwoyo kwako kuderedzwa, uchave wakakwanisa kushanda pakukudziridza kunzwira tsitsi uye kuva nemaonero akanaka mauri.
> Sources:
> Greater Good Science Center kuUC Berkeley. Ko kungonzwa-tsitsi kunokuita iwe zviri nani pakutaura pachena?
> Hjeltnes A, Molde H, Schanche E, et al. Muedzo wakazaruka wekutarisa-wakakonzerwa nekuderedza kushushikana kwevechidiki vechidiki vane hutano hwehutano hwevanhu. Scand J Psychol . 2017; 58 (1): 80-90. doi: 10.1111 / sjop.12342.
> Koszycki D, Thake J, Mavounza C, Daoust JP, Taljaard M, Bradwejn J. Preliminary Kutsvakurudza Kwekufungidzira-Kunopindirana Kwemagariro Evanhu Anokonzera Kuzvidya Mwoyo Kunobatanidza Tsitsi Kufungisisa uye Kuratidzwa Kwepfungwa. J Altern Complement Med . 2016; 22 (5): 363-374. doi: 10.1089 / acm.2015.0108.
> Leaviss J, Uttley L. Psychotherapeutic inobatsira yekunzwira tsitsi-inotarisirwa kuongororwa: inotanga kugadziriswa. Psychol Med . 2015; 45 (5): 927-945. doi: 10.1017 / S0033291714002141.
> Werner KH, Jazaieri H, Goldin PR, Ziv M, Heimberg RG, Gross JJ. Kuzviti-tsitsi uye kushungurudzika kwevanhu munzanga. Kuzvidya Mwoyo Kushungurudzika Kukunda . 2012; 25 (5): 543-558. doi: 10.1080 / 10615806.2011.608842.