Kukurira Mafungiro Ako Asina Hanya Nemafungiro kuburikidza neRefram
Ko mafungiro epfungwa, rudzi rwekufunga kwekunzwisisa, hunoita kuti pfungwa dzisina kunaka dzirambe dzichiri mukutya chirwere? Iwe unogona sei kuchinja maonero ako emamiriro ezvinhu kuburikidza nekudzorera kuitira kuti uwedzere kunyatsoona, uye mafungiro akanaka?
Tsanangudzo - Mental Filters
Mental filter ndiyo izwi rinoshandiswa kurondedzera rumwe rudzi rwekufungisisa kwekufunga , kana kukanganisa mafungiro, izvo zvinogona kutungamirira kumazinga akawedzerwa ekuzvidya mwoyo uye kuora mwoyo . Paunofunga kuburikidza nepfungwa yekufungidzira, munhu ari kutarisa chete pane zvakaipa pane mamiriro ezvinhu nekusasa zvose zvakanaka. Vanhu vane mafomu aya ekusafunga mafungiro vanowanzoona girazi ravo sehafu isina chinhu panzvimbo yehafu inenge yakazara mune chero mamiriro ezvinhu.
Vanhu vanoongororwa vane panic disorde r vanowanzoshandisa pfungwa yekufungisisa kuti vasarudze zvose zvinofadza uye zvinozadzisa zvikamu zvehupenyu hwavo, vachiita kuti vaone zvakanyanya kusakwanisa kwavo uye kusagutsikana. Vanogona kuisa pamusana pekunzwa kwavo kusurukirwa nekudzivisa kuzvidzora , vasingakwanisi kuona nzira dzavanenge vadzidza kuti vatsungirire panic disorder. Kufunganya kucharamba kuchikwira sezvo positivity inoramba ichinyorwa, asi pfungwa dzekuzvikunda dzinowedzera.
Pasi pane mienzaniso mishomanana yekushandisa rudzi urwu rwekusafunga mafungiro. Sezvaunofunga nezvemienzaniso iyi, ona kana iwe uchiziva nzira yako yekufunga mumamiriro ezvinhu aya. Kana iwe ukazviwana uri munyaya idzi, dzidza nzira yekuvandudza mafungiro ako epfungwa kune mamwe mafungiro akanaka uye pfungwa.
Mienzaniso yeMangariro Mavara
Edmond - Edmond ndiye nyanzvi mumunda wake uye akakumbirwa kuti ataure semusangano wezuva rimwe kune imwe yekoroji. Paanenge achitaura, anoona kuti mudzidzi anofamba uye haadzoke. Pashure pekirasi, vadzidzi vazhinji vanouya kwaari kuti vamuonge nekuda kwehurukuro yake inokosha. Zvisinei, Edmond anotyaira kumba achitsamwa nemumwe mudzidzi akasiya. Edmond anoramba achizvidya mwoyo kuzvishushikana nebasa rake, achifunga kana mudzidzi angadai akagara kana hurukuro yake yaive ichifadza.
Amy - Amy ave achishushikana nekutambudzika kukuru kwekuora mwoyo uye kuzvidya mwoyo. Achishandisa psychotherapy , atanga kudzidza kudzidza kukanganwira avo vakamukuvadza munguva yake yapfuura. Nokuregerera amai vake, Amy akanga aita ukama hwepedyo naye uye akatotanga kuvimba naye zvakare. Rimwe zuva Amy akazarura kuna amai vake nezvekuona kwake kuora mwoyo. Kumushamiswa kwaAmy, amai vake havana kunyatsonzwira tsitsi kupfuura Amy akanga atarisira. Amy akagumbuka uye akatsunga kuti haazombomukanganwira pakutanga. Amai vake vakakumbira ruregerero nokuda kwekusawirirana, asi Amy akaramba kutaura naye. Amy zvino anonzwa kuti kurapwa kwaiva kuparadza nguva yake.
Kushandisa Reframing Kukunda Mafungiro Emafungiro uye Kufungidzira Kusagadzikana
Edmond - Edmond ane shungu pamusoro pemudzidzi uyo akasiya zvokuti haakwanisi kubvuma uye kugamuchira zvinyorwa zvaakagamuchira. Akakwanisa kuchinja mamiriro ake ezvinhu nekuisa pfungwa pazvose zvakanaka kubva kune vamwe vadzidzi. Panzvimbo yekutsvaga pfungwa dzekuzvidzivirira, Edmond anogona kusarudza kutarisa pane zvakanaka mumamiriro acho ezvinhu. Anokwanisa kuziva kuti zvinokwanisika kuti havasi vose vanofarira hurukuro yake, asi kuti vadzidzi vakawanda vakabatsirwa nazvo. Anogona kutokwanisa kuona kuti mune imwe hurukuro mamiriro ezvinhu kune vamwe vanhu vasingadi kuonga, uye vanozvipa pache mushure mokuti, nhamba yepamusoro, aive nemhinduro yakanakisisa kuhurukuro yake.
Amy - Amy anokundikana kuona zvinhu zvakanaka zveukama hwake naamai vake-nokungotarisa pane zvakaipa. Amy akashandisa ushingi uye simba rekuregerera amai vake uye kuva neukama naye zvakare. Zvisinei, anogumburwa kuti mai vake havana kumupindura nenzira yaaida. Kana Amy achiziva iyi firiji yepfungwa, anogona kukwanisa kuona zvinhu nenzira yakajeka. Amy anogona kuona ipapo kuti amai vake vangave vasina kuita sezvavanoda, asi izvi hazvirevi kuti kuwanikwa kwaAmy kuburikidza nekurapa kwakanga kusina maturo.
Pasi Pano paMental Filters uye Reframing
Kuona kukanganisa kwemamiriro ezvinhu kunogona kuva kukanganisa kunokanganisa kwevamwe vanhu vane dambudziko rekuzvidya mwoyo . Isu tine sarudzo yekucherechedza chete izvo zvisina kunaka kana kuti kuonawo sirivha yokugadzira mune chero mamiriro ezvinhu akadai. Kuti uwane chimiro chekufunga kusina kunaka, ita nesimba kuti ufanane nemafungiro ose asina kunaka pamusoro pemamiriro ezvinhu ane chakanaka. Mushure mekunge mapedza kuita izvi, unogona kunge uchida kuedza kuwana sirivha mumamiriro ezvinhu ayo mune zvisizvo zvakanyanya!
Nzira Yokuvandudza Nzira Dzakashata
Sezvo tapa mienzaniso iyi yekushandisa kugadzirisa kubata nemafuta ekufunga, zvakakosha kuti titsanangurire zvatinoreva kuburikidza nekugadzirisa. Kudzokorora inzira yekuchinja nzira yako yekuwana chimwe chinhu. Mamiriro ezvinhu haachinje, asi nzira iyo iwe unoona kuti mamiriro acho ezvinhu anochinja.
Mazhinji mamiriro ezvinhu muupenyu hwedu anogona kutariswa nenzira dzakawanda. Muenzaniso unogona kunge uri mukadzi wechidiki achienda kuburikidza nekemotherapy yekenza yemucheche, kurapwa kunokonzera kurasikirwa kwebvudzi rose mumuviri. Iwe unogona kutarisa mamiriro aya nenzira imwechete uye uchinetseka zvachose pamusoro pokurasikirwa nevhudzi rako rakanaka. Kana kuti pane, iwe unogona kutarisa pane imwe nzira. Iwe haufaniri kuveura ndebvu dzako kwemwedzi mitanhatu! Muenzaniso uyu unonyanyisa kudarika vazhinji (hungu, urikusimudzira) asi unoshanda sechiyeuchidzo kuti pane dzimwe nguva nekugadzirisa iwe uchadikanwa "kuinyengera kusvikira iwe uchiita." Iwe unogona kuisa zvakanyanya pa reframed yako yaifunga kuti iwedzere mafungiro ako akaipa, asi zvidzidzo zvinotitaurira izvi zvinonyatsoshanda.
Pashure pokupedzisa nyaya ino nekufunga nzira iyo Edmond na Amy vakashandisa kugadzirisa kugadzirisa kukanganisa uku kunzwisisika, munogona kuda kuongorora dzimwe nzira dzaungashandisa kugadzirisa kuderedza kushungurudzika kusanganisira kutsvaga zvaunogona kuchinja, uye kuwana kuseka.
Zvinokwanisika kuchinja maonero ako emamiriro ezvinhu, uye shandisa kurambidza kukurira pfungwa isina kururama yakagadzirwa nefriji yepfungwa.
Sources:
Caouette, J., uye A. Guyer. Cognitive Distortions Mediate Depression and Affective Response to Social Acceptance and Rejection. Zvinyorwa zveAffective Disorders . 2016. 190: 792-9.
Rnic, K., Dozois, D., naR. Martin. Kusanzwisisa kwemafungiro, Humor Styles, uye Kuora mwoyo. European Journal of Psychology . 2016. 12 (3): 348-362.