Nzira Yokudzidzira Kushandiswa Kwokurapa Kurapa Kwekutya Kwevanhu Vanotaura
Iwe unotya kutaura kwevanhu vose here? Kana zvakadaro, kurapwa kwechirwere ndeimwe nzira yekuti zvishoma nezvishoma ishandiswe kutaura kwevanhu uye kukunda kushushikana.
Public Talking Exposure Therapy
Kunyange zvazvo kurapwa kwechirwere kunowanzoitwa nechiremba mumamiriro ekurapa akadai sokuziva -maitiro-behavioral therapy (CBT) , unogonawo kuedza kuzviisa iwe pachako sechikamu cherongwa hwekubatsira.
Izvo zvinoreva shure kwehutano hwekutsvaga ndeyekuti iwe unoda kujekeswa zvishoma nezvishoma pane nguva kune mamiriro ezvinhu aunotya kuitira kuti uzvidzivirire iwe uye kuderedza kuzvidya mwoyo.
Kumira nhasi pamberi peimba huru uye kupa hurukuro haisi kuzova muenzaniso wekurapa kurapa. Pane kudaro, unofanirwa kutora matanho maduku uye kuita zvido zviduku zvinokupa chivimbo uye kuvaka simba rako kuti uite mamwe mamiriro ezvinhu akaoma.
Kudzivisa Maitiro
Paunenge uchidzidzira kuvhara, zvinokosha kuti usapindira mune izvo zvinozivikanwa se " nzira dzekudzivirira zvishoma ." Somuenzaniso, kupa hurukuro asi kuverenga zvakananga kubva kumanotsi ako uye usati watarisa vateereri. Pane kudaro, unofanirwa kuita zvose zvinokutyisa uye kutya; asi ita zvishoma nezvishoma apo iwe uchingodedera kufunganya.
Imwe nzira yekudzidzira kuisa pachena kana iwe usingakwanisi kuwana mamiriro ezvinhu kana uchiri kutyawo ndekuzviita mumafungiro anofungidzirwa usati watarisana nechinhu chaicho.
Kuita kusvikirwa muhupenyu hwechokwadi kunonzi " in vivo ", iyo iwe unogona kuvaka kusvikira iwe wagadzirira.
Ityai hurumende
Pasi pane muenzaniso wekutsvaga hutungamiri hwemamiriro ezvinhu waunogona kufambira mberi kuburikidza nechikamu chekudzidzisa kwako.
Munhu wose anotya mhando dzakasiyana dzemamiriro ezvinhu saka zvakakosha kuenzanisa urongwa kune izvo zvinoita kuti unyatsonzwisisa iwe.
Yeuka kuti iwe unoda kutanga nemamiriro ezvinhu anokonzera kusanyanya kutya uye kuzvidya mwoyo, uye zvishoma nezvishoma zvinoshanda kusvika pane zvakaoma zvikuru.
- Verenga ndima yemapepanhau pamberi peumwe shamwari. Sarudza ndima yaunofunga ichafarira shamwari kana mhuri yako uye kubvunza kana iwe uchikwanisa kuiverenga.
- Enda purogiramu uye mubvunze mubvunzo. Shandisa pepanhau yemasinari anouya kana hurukuro, enda kune inokufarira iwe, uye iva nechokwadi chekubvunza mubvunzo umwechete wemunhu anopa hurukuro.
- Bvunza mubvunzo kana kuti taura pane imwe nguva musangano webasa . Pane kugara wakanyarara, taura kana kubvunza mubvunzo. Uyu mukana mukuru wekugadzirira mberi kwenguva kuitira kuti iwe unogona kukudziridza chivimbo uye kukunda kushushikana.
- Ita chigunzva pamutambo. Kana iwe ukapinda kune imwe nguva yekudya kwemanheru, panzvimbo yekutendera vaenzi vakawanda vanobuda vakagadzirisa hurongwa hwegodo, vauye kuzviita iwe pachako.
- Ipa kuti uuye pane musangano webhuku rebhubhu. Bata bhuku rebhubhu, uye kana rinouya nguva yokuti mumwe munhu ataure pamusoro pebhuku rakadaro, vaudze kuita kutaura.
- Ipai hurukuro pachikoro chezuva remabasa. Tipei kuenda kumwanakomana wenyu kana mwanasikana wenyu chikoro chezuva rekushanda uye mutaure pamusoro pezvaunoita kuti urarame.
- Tora kirasi kupa hurukuro. Tsvaga kirasi yaungatora iyo inoda kuti iwe uite mharidzo yemuromo.
- Tora kirasi yemitambo. Vazhinji vanyadzisi vaitora zvidzidzo zvechirongwa sechishuvo chekupedza kushungurudzika kwevanhu. Iwe unogona kuita zvakafanana uye unoshandisa ruzivo rwakafanana nebwe rinokurumidza pane kutya kwako hurumende.
- Tora hurukuro yokutaura pachena. Nyora munyaya inonyanya kutaura nezvekutaura kwevanhu.
- Join Toastmasters. Mastersmasters iboka rakagadzirirwa kubatsira kuvaka kutaura kwako kwepachena uye kukunda kutya.
Chinangwa chekutya hurumende ndechekuti zvishoma nezvishoma zvive pachena kuti iwe unotya mamiriro ezvinhu. Kuti urongwa hwekudzivirira hushande hushande, unofanira kugara mumamiriro ezvinhu kwenguva yakakwana zvokuti kushushikana kwako kunoderera uye iwe unoshushikana kune chinokonzera mamiriro ezvinhu.
Kana iwe ukaona kuti mamiriro ezvinhu achiri kuoma, gara nawo kusvikira kushushikana kwako kuderera usati waenda kune imwe inotevera.
Kana kushungurudzika kwako mune zvemagariro ezvo zvakanyanya uye mazano ekuzvibatsira haakwani kukwanisa kuderedza kutya kwako, funga kuonana nechiremba wehutano hwepfungwa kana chiremba wako kutumira. Kune zvipatara zvakakosha zveSAD, zvakadai sokufungisisa-behavioral therapy (CBT) nemishonga , izvo zvinogona kuita mutsauko muupenyu hwako.
Kunobva:
Antony MM, Swinson RP. Kunyara uye bhuku rekunyanya kushungurudzika bhuku rebhuku. Oakland, CA: New Harbinger; 2008.