Nhanho dzekukurudzirwa kukunda kushungurudzika kwevanhu

Kunyange zvazvo hutano hwehutano hwehutano (SAD) humwe hwezvinhu zvinowanzosangana nehutano hwepfungwa, vanhu vakawanda vanogara makore vane zviratidzo vasati vatsva rubatsiro uye vazhinji havambogashirwe kurapwa zvachose.

Kune zvakawanda zvingave zvipingamupinyi zvekuwana kurapwa kune avo vane SAD, kusanganisira kutya kwekutongwa zvisina kunaka, kutya kutya kudana kusarudza, kushushikana pamusoro pokutaura kune chiremba, uye kusaziva kupi kuenda kune rubatsiro.

Kana iwe wakanga uchinetseka nemagariro evanhu asi usina kutsvaga kurapwa, unogona kunge uchitambudzika nechishuvo chekuchinja. Zvipingamupinyi zvekuvandudza zvichida zvinoratidzika zvakanyanya kunetsa uye kuchengetedza nekudzivirira mafambiro awakagadzira zvingava nyore zvikuru kuti udzoke zvakare.

Kutsvakurudza kunotiudza kuti pane zvikamu zvishanu izvo vanhu vanopinda pavanenge vachifunga nezvehupenyu hunoshanduka. Iyi nhanho inowanzoshandiswa kune zvinodhakwa, uye utano hwehutano uye hwehutano hwakadai sokurasikirwa kana kurega kusvuta, asi zvinobatsirawo mune zvekugarisana kwevanhu.

Kukurudzira Kukurudzira Kuchinja

Pasi pane urongwa hwematanho mashanu ekushandura. Ona kana chimwe chezvikamu izvi chinotsanangura iwe.

1. Precontemplation

   Munguva yekufungidzira, iwe unenge usingazivi kuti une dambudziko rekushungurudzika kwevanhu kana iwe hauna chinangwa chokuchinja mararamiro ako. Iwewo haufaniri kuchinja kana kutenda kuti kuchinja kwaisazobvira.

1. Kufungisisa

   Panguva yekufungisisa, iwe uri kufunga nezvekushanda mune zvekushushikana kwako kwevanhu mune imwe nguva munguva yemberi (semuenzaniso, mumwedzi mishoma nguva). Panguva ino, iwe unoziva nezvekubatsira kwekutarisana nekushushikana kwevanhu munharaunda asi uchiri kudzvinyirirwa nezvinodiwa kuita shanduko.

2. Kugadzirira

   Panguva yekugadzirira, iwe uri kuronga kushingaira kushanda pakunetseka kwako kwevanhu mumangwana iri pedyo (semuenzaniso, mumwedzi). Parizvino, zvibatsiro zvekusanyanya kushungurudzika mune zvehupfumi zvinopfuura zvakakosha zvekugadzirisa iwe. Munguva iyi, unogona kutora zviito zvakadai sekuwana nezvezvinogona kurapwa kana kutenga zvigadzirwa zvekubatsira.

1. Action

   Munguva yemaitiro ekuita, iwe uri kutora matanho ekuchinja mararamiro ako evanhu. Iwe unogona kunge uri kuenda kuchipatara , kutora mishonga , kana kushandisa mazano ekuzvibatsira .

2. Maintenance

   Maintenance inoitika mushure mokunge matora chiito chekuchinja. Munguva yekuchengetedza chikamu, uri kutora matanho ekudzivirira kushushikana kwako kwepabonde kusadzoka. Iwe unogona kunge uchiita zvinhu zvakadai sekuongorora nguva nenguva izvo zvawakadzidza mukufungisisa-behavioral therapy (CBT) kana kuti kuve nechokwadi kuti unozviratidza nguva dzose kune mamiriro ezvinhu anotya.

Tsvakurudzo yakaratidzawo kuti chirwere chepfupi zvakagadzirirwa kuwedzera kukurudzira kunogona kubatsira vanhu kutsvaga kurapwa kwekushushikana kwevanhu. Kukurudzirwa kusimbisa therapy (MET) kunobatanidza dzidzo pamusoro pekushungurudzika kwevanhu pamwe nemakambani ekubvunzurudza akagadzirirwa kukura chikonzero chekuchinja.

Zvimwe zvezviito zvinoshandiswa muMET zvakanyorwa pasi apa. Kana iwe uine dambudziko nekukurudzira kukurira kushushikana kwako kwevanhu, edza izvi iwe pachako uye ona kuti zvinokukanganisa sei chido chako chekuchinja.

(Nyora mhinduro dzako kumibvunzo inotevera)

1. Ndeipi zuva rinowanzofanana newe? Kushungurudzika kwevanhu munzanga kunobatsira sei zvaunoita?
2. Ndezvipi zvinobudirira uye zvinetso zvekutsvaga kurapwa kwehutano hwako hwemagariro evanhu?

1. Ndezvipi zvinangwa zvako zvenguva pfupi uye zvenguva refu? Kuzvidya mwoyo kwako kwepakati pevanhu kunobata sei zvinangwa izvi?
2. Iwe unofunga kuti hupenyu hwako huchaita sei semakore makumi maviri kubva ikozvino kana iwe usingatsvaki rubatsiro? Chii chichaita sokunge iwe uchidaro?

Mushure mokufunga mhinduro dzenyu dzemibvunzo iyi, tanga urongwa hwekuchinja. Chirongwa chako chinogona kunge chakajeka sezvinodiwa nhanho dzekutanga kutsvaga rubatsiro, zvakadai sokutsvaga mazano emishonga kana kurapwa, kushevedza kuti uite musarudzo, uye kuronga kuti ungakunda sei zvipingamupinyi zvakadai sokutsanangura nzira yekubhadhara kurapwa.

_Sources:

_{Buckner JD, Schmidt NB. Chidzidzo chekutsvaga chiitiko chechikonzero chekusimudzira kurapwa kuti kuwedzere kushandiswa kwemagariro-maitiro ehutano hwekushungurudzika kwevanhu. Maitiro Okutsvakurudza uye Therapy . 2009; 47: 710-715.}

_{Butler, G. (2008). Kukunda Kushushikana Kwevanhu uye Kunyara. New York: Basic Books.}