Nzira Yokugadzira Purogiramu Yekuzvidzivirira Kuzviuraya

Nhanho-Nhanho Inotungamirira Mukugadzirira Kuzviuraya

Ndeipi chaiyo chirongwa chokuzvidzivirira kuzviuraya uye nei zvichikosha? Unogona sei kugadzira hurongwa, hupi ruzivo rwaunofanira kuisa, uye iwe unofanira kushandisa sei chirongwa kana zvichidikanwa?

Kuzviuraya Purogiramu Yekuchengeteka: Tsanangudzo

Chirongwa chekuzvidzivirira kuzviuraya ndiyo yakanyorwa yakanyorerwa mirayiridzo yaunozvigadzirira iwe sechirongwa chekuita iwe unofanira kutanga utanga kufunga nezvekuzvikuvadza iwe pachako .

Ichava nemakakatanga ematanho anowedzera zvishoma nezvishoma aunotevera, achienderera kubva pane imwe nhanho kusvika kune imwe, kusvikira wakachengeteka.

Kana iwe uine kuora mwoyo , kana wakatarwa nemupi wehutano wehutano kana kwete, pane ngozi chaiyo yokuti pane imwe nguva munguva yechirwere iwe ungava nemafungiro ekuzviuraya. Kunyangwe kurwadziwa kwepfungwa kwakakonzera mafungiro aya kunzwe kunopisa, hazvirevi kuti iwe ucharasikirwa nekugadzirisa kana kuita zvaunofunga. Kutaura zvazviri, kuva nehupenyu hwekuzvidzivirira urongwa huripo ndiyo imwe nzira yaungashandisa kurarama nemanzwiro ako akaipa kusvikira mamiriro ezvinhu achichinja.

Nzira Yokugadzira Kuzviuraya Kwako Kuronga

Iwe unofanirwa kushanda pamwe chete nemunhu waunovimba naye-sa shamwari yako yepamusoro, nhengo yepedyo yemhuri kana chiremba wako kana chiremba -kuvandudza urongwa hwako hwekuzviuraya. Zvakakosha kuti vanhu ava vabatanidzwe sezvo iwe zvichida iwe unoda kuvadana kana ukasarudza kuita chirongwa chako.

Edza kusika chirongwa ichi iwe uchiri kunzwa zvakanaka uye unogona kufunga zvakajeka, pane kungomirira kusvikira iwe uchizvipira kuzviuraya. Isa urongwa hwako hwokuzvidzivirira mukuzvinyora nekunyora uye uhuchengetedze munzvimbo yaunogona kuwana nyore nyore kana zvichidiwa.

Ruzivo Rwokubatanidza Mukuzviuraya Kwako Kuita Zvokuchengetedza

Urongwa hwako hwekuzviuraya hunofanira kusanganisira matanho mazhinji, uye nganyorwe muhutano huri pasi apa.

Muenzaniso wechitanhatu chimwe nechimwe unopiwa kukubatsira kufunga pamusoro pekuti chinhano ichi chinorevei kwauri.

1. Tsanangurai apo chirongwa chinofanira kushandiswa

Nhanho yekutanga mukusika chirongwa chako chekuzvidzivirira nekuzviuraya ndechokuti uzive nemhando yemamiriro ezvinhu, mifananidzo, pfungwa, manzwiro, uye mafambiro angatangira kana kuenderera mberi kuzviuraya nekuda kwako. Nyora zviratidzo izvi zvinonyevera kuitira kuti iwe udzokere kumashure kwavari kana uchisarudza kuti uite sarudzo yako. Zvinobatsirawo kuti uzvizive nezvimwe zvezvipingamupinyi zvekuzviuraya kuitira kuti uone zviratidzo izvi zvinonyevera kana zviripo.

Mienzaniso: "Pandinonzwa kuzvizvipira, ndinowanzozviparadzanisa ndoga uye ndisina kutarisira utano hwangu." Kana kuti: "Kuzviuraya pfungwa dzinowanzokonzerwa kwandiri pandinoyeuchidzwa nezvekushungurudzwa kwangu kwevana."

2. Chii Chaungaita Kuzvinyaradza / Kunyaradza Kana Uri Kufunga Kuzviuraya?

Gadzira urongwa iwe pachako zvinhu zvinogona kukunyaradza iwe pawakatsamwa. Kana iwe usingakwanisi kufunga nezvemhando ipi zvayo iripo, iwe ungada kufungisisa nekuedza dzimwe nzira dzepfungwa-muviri dzakabatsira vamwe. Kana kuti tarisa maitiro 70 akasiyana ekuderedza kushungurudzika kuona kana imwe yenzira idzi dzingabatsira.

Mienzaniso: Kutora hove inopisa, kuteerera mimhanzi, kudzidzira

3. Ndezvipi Zvikonzero Zvokurarama?

Gadzira urongwa hwezvikonzero zvako zvekurarama. Paunenge uchinzwa kuzviuraya, zviri nyore kuti ukwanise kubatwa nemarwadzo aunonzwa uye kukanganwa zviitiko muupenyu hwako. Nhamba yako ichakubatsira iwe kuisa pfungwa dzako pazvikonzero zvekuenderera mberi kusvikira iwe kuzviuraya nemanzwiro ako zvichipfuura. Vamwe vanhu vane kana kusina kuora mwoyo vanoona kuti kuchengeta bhuku rekuonga kunobatsira. Kana iwe ukazviwana uchinzwa kuzviuraya, kutarisa pane zvawakanyora zvingakubatsira iwe kuisa pfungwa pazvipo muupenyu hwako kusvikira manzwiro apfuura.

Mienzaniso: Vana vangu, mudzimai wangu, kutenda kwangu muna Mwari

4. Ndiani Unogona Kutaura?

Chengetedza urongwa hwemashamwari iwe unogona kutaura naye kana iwe usingakwanisi kuzvivhiringidza nemanhoro ekuzvibatsira. Nyora mazita, nhare dzefoni kana mamwe mashoko ekutaurirana uye iva nechokwadi chokuti une zvigadziro kana iwe sarudzo yako yekutanga kana mbiri isipo.

Mienzaniso: Inokosha yako imwe, shamwari, hama, mufudzi

5. Ndiani Unogona Kutaura Nawo Kana Iwe Unoda Unyanzvi hweUnyanzvi?

Gadzira ruzivo rwezvinhu zvose zvehupfumi zvinowanikwa kwauri, pamwe chete nenhamba dzavo dzefoni, kero dze email, uye mamwe mazano anobatsira ekukurukura. Iyi inzvimbo yakanakawo kuchengetedza nhamba yekutsvaga kwenhamo. Kana iwe usati wamboona unyanzvi hwehutano hwepfungwa, tora nguva yekudzidza nezvemhando dzakasiyana dzeverapist dzinotarisira vanhu vane kuora mwoyo uye kugadzirira musangano nhasi.

Mienzaniso: Unyanzvi hwako hwepfungwa, mushandi wako, hotline yakaoma

6. Unogona Sei Kuita Kuti Njodzi Yako Igare Yakachengeteka?

Rongai matanho aungatora kuti uzviite wakachengeteka. Izvi zvinogona kusanganisira kubvisa kana kuchengetedza chero zvinhu zvaungangoshandisa kushandisa kuti uzvikuvadze, kana kuenda pane imwe nzvimbo kusvikira zvinokurudzira zvapfuura. Zvinogonawo kusanganisira kuwana mumwe munhu anobatanidzwa kuti akubatsire.

Mienzaniso: "Pandinenge ndichinzwa kuzviuraya, ndichakumbira munun'una wangu kuti achengetedze pfuti kumba kwake." Kana kuti: "Kana ndichinzwa sokuzvikuvadza, ndichaenda kunzvimbo yevanhu, sechitoro, reresitorendi kana reraibhurari kuti ndizvivhiringidze."

7. Chii Chaungaita Kana Usati Uchinzwa Wakachengeteka?

Kana mamwe mamwe matanho akakundikana kukuchengetedza kuti unzwe wakachengeteka, enda kuchipatara chako chaipo chinotarisirwa uye chikumbire rubatsiro. Chengetedza zita, kero uye mazano kuenda kuchipatara zvakanyorwa muurongwa hwako kuti uwane nyore kana kuti uzvichengete mune GPS yako. Kana iwe usingafungi kuti unogona kusvika kuchipatara zvakachengeteka iwe pachako, danai 911 kana kuti nhamba yekutambira inokurumidza yakakodzera kune yaunogara uye kukumbira kutakura kuenda kuchipatara.

Kana Shamwari Ichizviuraya Pane

Vanhu vazhinji vane kuora mwoyo vane shamwari dziri kurarama nematambudziko akafanana. Izvi zvinogona kunge iri shamwari yawakasangana neboka rekubatsiridza, kana kuti shamwari kana nhengo yemhuri yawakamboziva kwenguva yakareba. Mushure mezvose, kuora mwoyo kwakajairika. Mushure mekunge mazadza purogiramu yenyu yekuchengeteka, kurudzira vamwe vari kurarama nekuora mwoyo kuti vaitewo chirongwa. Kana uine shamwari ine kuzviuraya, tarisa mazano aya kubva kumasangano ekudzivirira kuzviuraya pane zvaunofanira kuita kana shamwari yako ichizviuraya .

Nzira Yokushandisa Nayo Kuzviuraya Purogiramu Yekuchengeteka

Kana iwe uchitanga kuona chero zviratidzo zvekuzviuraya zvinoratidzwa muurongwa hwako hwekuzvidzivirira, uende kuburikidza nhanho dzawakambozvitaurira iwe, imwe chete, kusvikira iwe uchinzwa wakachengeteka zvakare. Chimwe chinhu chingave chiripo kana iwe uchinzwa usisina simba uye uri kunyatsofunga kuzviuraya. Muchiitiko ichocho, zvakanakisisa kudana shamwari yaunovimba nayo inogona kuva newe pakarepo kana 911.

Nepo iwe unogona kunge uine chirongwa chako chokuzvidzivirira mumusha mako, pane ikozvino smartphone yekuchengetedza chirongwa chekushandisa iwe unogona kutora newe chero kupi zvako. Izvozvi mapurogiramu angave ane ruzivo rwevamwe vanhu vaduku uye avo vari munzvimbo umo kusarudzwa kwekuzvipira kusarudzo kunoshaikwa. Panguva ino yazvino, asi tine ruzivo rwekubatsira kwezvibatsiro izvi uye mamwe mapurogiramu ave akawanikwa ane zvingangove zvine ngozi. Zvirongwa zvakadai se "Safety-Net" zvinoratidzika zvakanyatsorongeka, asi zvakakosha kutaurira unyanzvi hwehutano hwepfungwa kana kuti anorumbidza chimwe chezvibvumirano izvi, uye kana zvakadaro, izvo zvaanonzwa kuti zvakanakisisa.

> Sources:

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> Kennard, B., Bjernesser, C., Wolfe, K. uye al. Kuvandudza Kuvhara Kuzvidzivirira Kuzvidzivirira uye Nharefono Chikumbiro: Mharidzo Yakakodzera. Zvinyorwa zveEknolojia muHuman Services . 2015. 33 (4): 345-357.

> Larsen, M., Nicholas, J., naH. H. Christensen. Kuongorora Kunogadzirika kweSikironi Zvishandiso Zvokuzviuraya Kuzviuraya. PLoS One . 2016. 11 (4): e0152285.

> Ward-Ciesielski, E., Tidik, J., Edwards, A., uye M. Linehan. Kuenzanisa Pfupiso Pfupi Yevanhu Vanozviuraya Vasingabatanidzwi Mukurapa: A Randomized Clinical Trial. Zvinyorwa zveAffective Disorders . 2017. 222: 153-161.