Vane nhamo yezvinetso zvekudya, kusanganisira anorexia nervosa , bulimia nervosa , binge kudya chirwere , uye kumwe kumwe kududzwa kwekudya uye chirwere chekudya (OSFED) vanowanzotambudzwa nemafungiro nemaitiro anowanzoitika (uye anowanzoodza mwoyo) pamusoro pekudya, maitiro, uye uremu, zvakadai se:
- "Kudya kunondiita kuti ndinzwe zviri nani."
- "Kudya chipo kunondiita kuti ndive nemafuta."
- "Kana ndikasanyatsogadzirisa zvokudya zvangu, uremu hwangu hucharamba huchidzora."
- "Ndinofanira kungodya chete kana ndine nzara zvechokwadi."
Pazuva nezuva isu tose tinoshandisa zviuru zvemifungo. Zvakawanda zvepfungwa dzedu zviri nyore uye hatiwanzoregi kuti tiongorore kana dziri chokwadi chaiye kana kuti dzinoshanda. Mafungiro asina kunaka - pfungwa dzisina kururama uye dzinoparadza - dzakabatanidzwa mukugadzirisa zvinetso zvekudya zvinokanganisa zvakadai sekudziviswa, kubata, kuchenesa, uye kudarika. Kuchengetedza-behavioral therapy (CBT), kurapa kunotungamirira kudambudziko kwekudya, pamwe nehutatu hwepfungwa dzepfungwa dzakadai sokubvuma uye kuzvipira kurapa (ACT), rinonyanya kubatsira kubatsira vanotaura pfungwa dzisingabatsiri.
Heano dzimwe nzira dzinoshandiswa nedzimwe nzira dzinowanzoshandiswa pakugadzirisa kutarisa pfungwa dzisingabatsiri.
1. Ita kunze uye kuparadza pfungwa dzako. Usati wagamuchira pfungwa yako semurairo wekutevera, uise kunze kwayo. Somuenzaniso, paunenge uchifunga, " Handigoni kudya bhagel ," inotaura se "chirwere chekudya chinofungidzirwa" uye chichidzokorora se "Chirwere changu chokudya chiri kunditaurira kuti ndisava nebhagel." Kana warasa anofunga kuti zvinova nyore kusarudza nzira inoshingaira yekuita iyo inogona kusanganisira kusateerera dambudziko rekudya, sekuti, "Maita iwe, kudya chirwere, asi handisi kukuteerera.
Handidi kutendera pfungwa dzangu kunditambudza. "Iyi ndiyo nzira kubva pakugashira uye kuzvipira kurapa (ACT).
2. Shandisa pfungwa . Zvibvunze chero kusanganiswa kwemibvunzo inotevera:
- Chii chinoratidza huye kufunga? Somuenzaniso: "Kana ndikadya bagel ini ndichawana mapaundi mashanu." Hapana humwe uchapupu hwepfungwa iyi; bhagel haikwanise kuumba makorikiti akakwana kuti ndiwane mapaundi mashanu.
- Ndezvipi zvimwe zvatinotenda? Semuenzaniso: "Handifaniri kudya kunze kwokuti ndine nzara zvechokwadi." Chimwe chivimbo ndechekuti "Sezvo ndinonakidzwa kudya nevemhuri ndinoda dzimwe nguva kushanda nguva dzangu dzekudya kune zvido zvevamwe. Izvi zvinogona kureva kudya kana yava nguva yekudya kunyange kana ndisina nzara. "
- Ndeipi migumisiro yekuve nemafungiro iwayo? Semuenzaniso: "Ndatozvirova, naizvozvo ndichaenda mberi uye ndapedza bhokisi rekiki uye ndotanga kudya kwangu mangwana." Migumisiro yechirangariro ichi ndechokuti inondiita kuti ndiite binge zvinowedzera kuipa nokuti ini kupedzisa kudya zvakanyanya kudarika kana ini ndichishanda kubvuma izvo zvandatodya kare.
Kuoma pfungwa dzisina kukodzera uye kuisa mazviri nechokuita kunogona kuderedza kutambudzika uye kubatsira nekuisa mamwe maitiro anobata basa anotsigira kupora. Iyi inyanzvi yekugadzirisa tsika inonzi therapy (CBT).
3. Ita kadhi rinokunda. Tora kadhi yekanyora uye nyora kufunga kwekutsvaga kana kunetseka kune rumwe rutivi uye runyarudzo rwemhinduro pane imwe. Uyu urongwa hukuru hwemangariro aya anetsoka anouya kazhinji. Iyo pfungwa yakanaka yekudzokorora makadhi zuva nezuva uye kuchengetedza muhomwe yako. Iwe unogonawo kuvabudisa kunze apo pose paunoona kuti iwe uri kufunga kwekutsvaga.
Semuenzaniso, kufunga kwakafanana kunonetsa kunogona kuva, "Ndine shungu. Kudya kunondiita kuti ndinzwe zviri nani. "Kune rumwe rutivi rwekadhi rino, nyora" Kudya kana ndichingovhiringidzika kunongondiita kuti ndinzwe zvakaipisisa. "Iri sarudzo ndiyo inotsvaga shanduro ye # 2 pamusoro. Iyi nzira inobatsira inobva kuna Judith Beck's Cognitive Therapy .
4. Dzobey your disorder disorder . Pamusoro pepa pepa nyora nemakoroni maviri. Mune imwe korombo, nyora, "Ed anoti ..." uye mune imwe imwe koromo, nyora, "Kudzorera kunoda ..." Pamusoro pemutsara uri pasi pe "Ed anoti ..." nyora izvo chirwere chekudya chinokuudza kuti uite. Pamutsara unobatana pasi pe "Kudzorera kunoda" korumusi nyora kuti iwe unonyatsoteerera sei murairo iwoyo.
Semuyenzaniso,
- "Ed anotiza mangwanani-ngwanani." "Kudzorera kunoda kuti ndidye kudya mangwanani."
- "Ed anoti anovhima nhasi." "Kudzorera kunoda kuti ndiite zuva."
- Iyi nzira inobva kuUpenyu Husina Ed neJenni Schaefer uye Thom Rutledge uye Narrative Therapy.
5. Endai kuedza kwekuita. Ita chirevo, "Kana ndikazvibvumira kudya manheru 4 husiku ino, ini ndichawana mapaundi mashanu," uye shandisai kuedza kuidziidza. Zvienzanise pachako pakutanga nekuguma kwevhiki. Itai dessert 4 masikati vhiki ino. Tarisa kuti uone kana kutaura kwako kuchizadzika. Nokufamba kwenguva, uchaona kuti zvitendero zvakawanda hazvina kururama. Iyi imwe nzira ye CBT.
Zvakakosha kuona kuti nzira dzekufunga ndeyekuti hazviwanzogadzirisa chirwere chekudya. Zvisinei, inogona kuva yakakosha uye inobatsira kugadzirisa chigadziro chevarwere vakawanda. Vakawanda vanopa uye varwere vanocherechedzawo kuti zviratidzo zvekuziva ndezvekupedzisira kugadzirisa uye kuti kupora kunowanzodikanwa kuchinja maitiro kunyange mukutarisana nekusingaperi kwekufunganya kwepfungwa pfungwa.
References
Judith Beck (2011). Kuchengetedza Maitiro Okurapa: Basics and Beyond
Fairburn, CG, Marcus, MD, & Wilson, GT (1993). Kuziva-maitiro ehutano hwekudya zvakanyanya uye bulimia nervosa: Bhuku rinonyatsorapwa. MuCG Fairburn & GT Wilson (Eds.), Binge kudya: Zvisikwa, kuongorora uye kurapwa (pp. 361-404). New York: Guilford Press.
Harris, Russ (2008). The Happiness Trap
Schaefer, Jenni naRutledge, Thom (2003). Upenyu Husina Ed .