Nzira Yokutevedzera Mafungiro Ako uye Zviratidzo Zvokuderedza Kushushikana
Kana wakamboonekwa kuti une chirwere chinotyisa, chirwere chako kana chiremba angakukumbira kuti uedze kuchengetedza zviratidzo zvako, mafungiro, mararamiro ekurara, uye zviitiko nemishonga. Kuchengetedza ruzivo urwu kunogona kukubatsira pakutarisira mamiriro ako nekupa iwe uye chiremba wako nemufananidzo wakajeka wekufambira mberi kwako.
Kuchengeta kupora kwako kunogona kukubatsirawo kuramba uchibudirira mushure mekurapa uye kudzivirira kudzoka kwezviratidzo zvako.
Chii chinonzi Mood uye Anonetseka Chati?
Chimiro uye kufunganya chati ndeyorudzi rwepepanhau kana diary rinoshandiswa kutarisa kuchinja kwehupenyu hwako uye kuzvidya mwoyo pamaawa. Iyi chati inogonawo kushandiswa kuchengetedza yako:
- Panic disorder disorder
- Mishonga
- Zvinotyisa
- Kutsungirira nzira
- Kurara maitiro
- Zviitiko zvehupenyu hukuru kana kuchinja
- Chero hupi humwe humwe humwe humwe humwe humwe humwe humwe humwe humwe humwe humwe humwe humwe humwe humwe humwe huri huno hunoenderana nemamiriro ako
Idzi ruzivo runogona kushandiswa kukubatsira iwe nehupi hwehutano hwehutano hwepfungwa mukuwedzera kunzwisisa maitiro mukati memafungiro ako, kuzvidya mwoyo, uye zvimwe zviratidzo. Uyezve, chati yako inogona kushandiswa kutarisa kufambira mberi kwehutano, kucherechedza kuti kuchinja kwemanzwiro uye kufunganya kwakabatana sei nekushandurwa kwemishonga kana kushandiswa kwehutano hwekubatsira.
Ndingatanga Sei?
Kuratidzira mafungiro ako, kuzvidya mwoyo, uye zvimwe zviratidzo zviri nyore kana iwe ukasika chirongwa chinoshanda kwauri. Izvo zvinotevera zvinonyora mitsara yakajeka kuti utange kuongorora kufambira mberi kwako:
Mafungiro uye kushungurudzika kutora zvinogona kuitika mumagazini, diary, spiral bookbook, kana kuti kunyange pepa pepa rezadza. Makamende anoitawo mabhuku makuru, achikubvumira kuti uwedzere mazwi mashomanana pazuva rimwe nerimwe. Kana kuverenga kuchiita sekunotyisa kwauri, ungada kufunga kutaura mune tepi rekodha kana imwe yero yekurekora kadhi.
Iko kune mamwe mapurogiramu anowanika ikozvino pakushandura mafungiro uye kuzvidya mwoyo. Kunyangwe uchitaura mune rerekori, kuisa pakombiyuta yako, kana kunyora pamapepa, zvakakosha kuti wakasarudza nzira iyo ichava yakakodzera kuti iwe ugare.
Mhando uye huwandu hwehuwandu hunonyanya kukoshesa iwe kutarisa hunogona kutsanangurwa pakati pako nachiremba wako. Chinhu chinonyanya kufadza uye chinetso chekufunganya chichabatanidza ruzivo rwokuti iwe wakanzwa sei zuva iroro. Iwe unongoda kunyora pasi mazwi mashomanana kuti utore mafungiro ako. Somuenzaniso, iwe unogona kumira pasi "uchifara" kana "kutya." Uyewo uratidze kana mafungiro ako akachinja zuva rose, sekuti "akasimuka ane hanya, asi akanzwa akanyarara masikati." Vamwe vanhu vanoona zvichibatsira kutumidza mazita zviratidzo uye wobva wasarudza kuti uri ani zuva iroro pachiyero kubva pa1 kusvika kune gumi. Somuenzaniso, iwe unogona kushandisa 10 kurondedzera zuva umo kushungurudzika kwako kwakanga kwakashata sezvakambove uye 1 kurondedzera zuva iwe iwe hazvina kunyanya kuzvidya mwoyo.
Kunze kwemafungiro ako, iwe unofanirwawo kutarisa zviitiko zvako zvehupenyu zvezvino uye kuchinja kwakakwanisa kuchinja mafungiro ako nekuzvidya mwoyo, sekusawirirana kubasa, kugadzirira kuenda, kana kurwisana nematambudziko emari. Dzimwe ruzivo runogona kukubatsira iwe runogona kusanganisira kuronga mararamiro ako ekurara, nguva yakawanda yekutyisidzika kwekutya , migumisiro yemishonga, kana kushandiswa kwemaitiro ekuzorora .
Chimwe nechimwe chinyorwa chinofanirwawo kusanganisira musi kuitira kuti iwe ukwanise kutarisa kumashure uye uone kupfuurira kwako mberi kwenguva.
Sarudza Nguva Yokuti Unyore Pamatare Yako
Iye zvino zvawakasarudza kuti iwe uye chii chauri kuenda kuzoona, iwe uchada kuisa nguva yekushanda pabasa iri. Kuti uve wakakosha zvikuru, kutevera kunofanira kuitwa nguva dzose. Kuti udzike zvishoma nezvishoma mukutsvaga, edza kuroora ruzivo rwako pane vhiki nevhiki. Kana uine ruzivo rwepamusoro, kunzwisisa kwakanakisisa kwaunenge uine, saka edza kuguma uchitora mazuva maviri ega kana zuva nezuva kana uchikwanisa.
Zvitatu Zvitsva Zvokutora Charting
Takagovera ruzivo rwakanyanya pamusoro, asi kutanga kutarisa kufambira mberi kwako nekutya dambudziko kunouya kune matanho matatu chete:
- Sarudzai nzira yekutsvakurudza - Sarudza kabhuku kana chero chaunoshandisa.
- Sarudza kuti ndeupi ruzivo rwekutarisa - Muchidimbu chako, iwe unogona kuisa misoro kumusoro uye wozonyora ruzivo rwaunoda kutarisa pasi kuruboshwe. Siya nzvimbo yakakwana kuti uzvitsanangure iwe, asi edza kuisa imwe nhamba pasi pasi peimwe neimwe yezvinyorwa izvi nguva dzose paunotora.
- Tanga kutevera - Dambudziko rakaoma zvikuru riri kungoita iyo yekutanga kupinda. Kana wanyora chimwe chinhu-chero chinhu-icho chinowanzova nyore.
Zvimwe Zvokufungisisa Mukuchengetedza Mafungiro uye Tariro Yakazvidya Mwoyo
- Kana iwe uchinge wapora mazuva mashoma, edza kuzadza iyo munguva pfupi iwe uchiyeuka. Zvisinei, kana iwe usingakwanise kuyeuka zvakananga kuti wakanzwa sei zuva iroro, iwe uri nani pane kuchengeta mazuva iwayo asina chinhu uye uchidzoka zvakare purogiramu yako yenguva dzose.
- Pakutanga, iwe ungasaona chero mapepa kana kududzira. Mumwe munhu angave akakwanisa kuona chimwe chinhu chaunenge usiriwe. Zvinogona kubatsira zvikuru kubvunzurudza ruzivo urwu nemushonga kana mudiwa anovimbwa.
- Usatora matanho ako uye usakanganwa pamusoro pavo. Pane kudaro, vadzorerei vhiki nhatu kusvika mana. Cherechedza kana uri kutarisana nemuenzaniso wekutyisa kukuru uye kushungurudzika, sezvo izvi zvinogona kuva chiratidzo chekudzoka zvakare muzviratidzo.
- Kana pane chimiro chekuwedzera zviratidzo, chiremba wako kana chiremba achakwanisa kukubatsira iwe kugadzirisa kurongwa hwako hwekurapa huchakubatsira mukugadzirisa zvakanakisisa mamiriro ako.
Sources:
Kenny, R., Dooley, B., uye A. Fitzgerald. Zvisikwa Zvenguva Dzakaitika Kuongororwa Kwezvinetso Zvouduku, Kutarisana neEfficacy, uye Mamiriro Ezvinhu Zvichishandisa Mobile Phone App: Chidzidzo Chinoongorora. JMIR Mental Health . 2016. 3 (4): e51.