Nzira Yokushandisa Kudzidzira Autogenic Relaxation

Kudzidziswa Autogenic chirongwa chekuzorora chinogona kushandiswa kubatsira kuderedza kuzvidya mwoyo, kusanganisira iyo inowanikwa sechikamu chekushungurudzika kwevanhu munzanga (SAD). Inogona kuiswa mumishonga nguva dzose seyakangwara-behavioral therapy (CBT) kana kushandiswa iwe pachako senzira yekuzvibatsira.

Chii chinonzi Autogenic Training?

Kudzidziswa Autogenic inzira yekuzorodza yakatanga kubudiswa naJeremia wepfungwa dzepfungwa Johannes Heinrich Schultz muna 1932.

Schultz akacherechedza kuti vanhu vanopedzisira vapinda mukati mekusununguka mune zvavakaona manzwiro nekurwadza, uye akaedza kubatanidzwa zvakare mumunhu kuti aderedze kushushikana nekuzvidya mwoyo.

Kudzidziswa kweAgogogenic inoshanda kuburikidza nehuwandu hwezvitsva-zvichitaura nezvekuremera nekudziya mumativi akasiyana emuviri. Nenzira iyi, chiitiko chakanaka chinokonzerwa nehurongwa hwehutongi hwezvimirira .

Kunyange zvazvo zvishoma zvisingazivikanwi kupfuura dzimwe nzira dzekuzorora dzakadai sedzidzo dzinofamba-famba dzakasununguka uye mifananidzo inotungamirirwa , meta-analytic kudzidza muna 2008 yakawana kushanda kwekudzidzira kwegogogenic mukurapa kushushikana.

Kudzidziswa kweAgogogenic uye Social Social Anxiety Disorder

Mukutenda kwehutano hwevanhu , autogenic kudzidzisa inogona kubatsira mukuzorora uye kubatsira kuderedza zviratidzo zvekuzvidya mwoyo pazvinosanganiswa nemamwe marudzi ekurapa. Kungofanana nedzimwe mhando dzekudzidzira kuporesa, kudzidziswa autogenic kunogona kukubatsira kuti unzwe wakadzikama uye wakasununguka mune zvemagariro uye kushanda mamiriro ezvinhu.

Kana iwe uchidzidzira autogenic kudzidzisa kazhinji, mazwi akajeka "Ndanyarara zvachose" angave akakwana kuti ape nzvimbo yekuzorodza munguva.

Nzira Yokushandisa Kudzidzira Autogenic

Usati watanga, tevera mirayiridzo iyi kuti uzvigadzirire pakuzorora:

• Tsvaga nzvimbo yakanyarara isina zvipingamupinyi.

• Nhema pane pasi kana kugara pasi pachigaro.
• Kusunungura chero zvipfeko zvakaoma uye kubvisa magirazi kana vatengi.
• Zorora maoko ako mumakumbo ako kana pamaoko echigaro.

Iye zvino, tevera matanho aya kuti udzidzise kudzidziswa kwekudzivirira:

1. Tora zvishomanana zvishoma kana kufema. Kana iwe usati watova, shandisa maminetsi mashomanana uchiita kufema kwekufema .

2. Taura wakadzikama iwe pachako,

• "Ndanyarara zvachose."

3. Tarisa pfungwa dzako pamaoko ako. Zvinyararire uye zvishoma nezvishoma dzokororazve katanhatu,

• "Maoko angu akaremera kwazvo."

Zvadaro taura wakanyarara iwe pachako,

• "Ndanyarara zvachose."

4. Kufunga nezvemaoko ako. Zvinyararire uye zvishoma nezvishoma dzokororazve katanhatu,

• "Maoko angu ane ushamwari."

Zvadaro taura wakanyarara iwe pachako,

• "Ndanyarara zvachose."

5. Tarisa pfungwa pamakumbo ako. Zvinyararire uye zvishoma nezvishoma dzokororazve katanhatu,

• "Makumbo angu anorema zvikuru."

Zvadaro taura wakanyarara iwe pachako,

• "Ndanyarara zvachose."

6. Kufungisisa nezvemakumbo ako. Zvinyararire uye zvishoma nezvishoma dzokororazve katanhatu,

• "Makumbo angu anodziya chaizvo."

Zvadaro taura wakanyarara iwe pachako,

• "Ndanyarara zvachose."

7. Zvinyararire uye zvishoma nezvishoma zvidzokezve katanhatu,

• "Mwoyo wangu unonzwa wakadzikama uye unogara uchigara."

Zvadaro taura wakanyarara iwe pachako,

• "Ndanyarara zvachose."

8. Zvinyararire uye zvishoma nezvishoma zvidzoke iwe katanhatu,

• "Kufema kwangu kunodzikama uye nguva dzose."

Zvadaro taura wakanyarara iwe pachako,

• "Ndanyarara zvachose."

9. Zvinyararire uye zvishoma nezvishoma zvidzokezve katanhatu,

• "Mimba yangu inodziya."

Zvadaro taura wakanyarara iwe pachako,

• "Ndanyarara zvachose."

10. Zvinyararire uye zvishoma nezvishoma dzokororazve katanhatu,

• "Mhuma yangu inofadza chaizvo."

Zvadaro taura wakanyarara iwe pachako,

• "Ndanyarara zvachose."

11. Inakidzwa nemanzwiro ekuzorora, kufara uye kuoma. Kana wakagadzirira, taura wakanyarara iwe pachako,

• "Simba rakasimba, fema kwazvo, maziso akazaruka."

Mukuwedzera pane kutevera mirayiridzo iyi, unogona kufunga kushandisa izwi rekurekodha, rakadai serusununguko rwe MP3 MP3 faira rakapiwa neYunivhesiti yeMcMaster, kuOntario Canada, ine mazano ekuita kudzidzira kwekugadzirira.

Kushandiswa kwekurekodhwa kunonzwika kuchakubvumira kuti ugare wakasununguka uye unofungisisa pane nzira.

Usati Watanga

Kune avo vanotambura nehutano kana hutano hwemapfungwa, taurirana nachiremba wako usati watanga chero rudzi rwekudzidzira kudzidzira muviri. Iva nechokwadi chekumira autogenic kudzidzisa uye kubvunza chiremba wako kana iwe uchinzwa manzwiro ekunyanya kunetseka kana kusagadzikana, kana chimwe chezvimwe zvinokuvadza zvinenge zvichiitika panguva kana mushure mekuita zvekudzidzira autogenic.

Shoko Rinobva

Kunyanya kushushikana kwepabonde hakusi chinhu chaunofanira kugara nacho. Kana iwe ukawana kuti kuzvidzivirira kwekudzidzira kupedza maitiro hakuiti kukanganisa muzviratidzo zvako, zvakakosha kushanyira chiremba wako nekukumbira kutumira kune unyanzvi hwehutano hwepfungwa.

Kana iwe uchinzwa uchitya uye unotya kusvika kune chiremba wako, edza kuvimba munhengo yemumhuri, shamwari, mudzidzisi, kana gurukota rekuchikoro-chero iwe unofunga kuti iwe unenge wakasununguka zvakakwana nekugovana. Ikoko kune kurapa kunobudirira kwehutano hwemhando iyi. Nokukurumidza iwe uchitsvaka rubatsiro, nokukurumidza iwe unogona kunzwa uri nani.

_Sources:

> Jorm AF, Christensen H, Griffiths KM, Parslow RA, Rodgers B, Blewitt KA. Kubudirira kwekubatsira uye kubatsira-kurapa kwekutambudzika kwekuzvidya mwoyo. Med J Aust . 2004; 181 (7 Suppl): S29-46.

_{University of McMaster. Autogenic Training.}

_{Manzoni GM, Pagnini F, Castelnuovo G, Molinari E. Kudzidzira kurasikirwa kwekuzvidya mwoyo: makore gumi ekugadzirisa nekuongorora meta-analysis. BMC Psychiatry . 2008; 8: 41. doi: 10.1186 / 1471-244X-8-41.}

_{University of Maryland Medical Center. Relaxation techniques.}

_{Yunivhesiti yeMelbourne Counseling uye Psychological Services. Autogenic Training.}