Kana iwe wakamboedza kutsvaga mushonga, unoziva kuti haisi basa rakanyanya. Nezvizhinji zvakasiyana-siyana zvevashandi vanozosarudza kubva, zvinogona kuvhiringidza, nguva inopedza, uye kunetseka. Asi, ane zvombo zvishoma zvishoma, unogona kutanga psychotherapy nemumwe munhu akakodzera iwe.
Ziva Zvauri Kutsvaga
Iwe usati waedza kutsvaga chiremba, danho rokutanga kuziva chauri kutsvaga.
Shandisa nguva yekutsvakurudza nekufunga pamusoro pezvinhu zvose zvakanyorwa pasi apa. Iva nechokwadi chekunyora pasi zvinyorwa kuitira kuti ugone kutaurirana zvido zvako zvinobudirira kana uchitanga kushingaira. Heano zvimwe zvikonzero zvokufunga nezvazvo:
Zvaunoda
Chokutanga, funga kuti uri kupi pane zvaunenge uchitsvaka kutsvaga kurapwa uye izvo zvaunoda ikozvino. Kana uri kutsvaga rubatsiro nokuti uri mudambudziko (unenge uine pfungwa dzekukuvadza iwe pachako kana mumwe munhu, somuenzaniso), usazvidza zvoga zvo urongwa uhwu, uye unoshevedza 911, enda kune imwe nzvimbo yepamhanho yepamhanho, kana kudana National Kuzviuraya Hotline pa 1-800-273-TALK (kana uri muUnited States.)
Kana iwe usati uri mumatambudziko asi usati wamboona mushandi wehutano hwepfungwa zvisati zvaitika, iwe unofanira kutanga watarisa mumwe munhu kuongororo yakazara kuti anzwisise kuongorora kwako uye kukurudzira hurongwa hwehutano hwakanaka. Kana iwe wakatotanga kuongorora, zvichida iwe uri kutsvaga munhu anogona kuita kwenguva refu yepfungwa.
Kana, zvichida iwe uchitova nemushonga wenguva refu uye unongoda kuwana mushonga kune imwe nguva yenguva pfupi pane imwe nyaya chaiyo; kana iyi yekupedzisira, iwe unofanirwa kutaurawo nemutauriri wako wezvino pamusoro pazvo kana izvi.
Nzvimbo uye Kuwanikwa
Iva nechokwadi chekuti mushandi wehutachiwana ane hutano hunoenderana nekanguva yako.
Uyewo, funga nzvimbo yake. Iwe unofarira kufamba zvakadini? Iwe unoda mushonga anowanikwa nezvifambiso zvehurumende here? Iwe unoda kuenda kune imwe nyanzvi ine ruzivo rwakakosha here kana iwe unonyanya kufanana nemunhu huchenjeri? Kana, ndiko kukwanisa kwekukosha zvakanyanya? Yeuka, kurapwa kunoshanda chete kana iwe uchikwanisa kuzviita pakugadza nguva dzose, saka kuronga uye nzvimbo inogona kuva yakakosha kudarika iwe unofunga.
Kurapa Kwechiremba
Masayendisiti anokwanisa kugamuchira nzira dzakasiyana dzekubhadhara, saka zvinokosha kuziva kuti iwe ungada kubhadhara sei uye sei. Kana iwe uine inshuwarhu yehutano, tanga nekushevedza kambani yako yveshuwarisi nekubvunza nezvehutano hwako hwepfungwa. Ko vanovhara kunze kurapwa kwepanyama here? Pane chekubhadhara mari inobatanidzwa here? Ndezvipi zvidzidzo zvakavharwa? Kana inshuwarisi yako ichinge yakavhara vamwe vanachiremba, kambani yeinishuwarenzi ichakwanisa kukupa runyora rwevashandi vanobvumirwa.
Vamwe vanachiremba vanobvuma chete varwere vari kubhadhara kunze kwehomwe. Munyaya iyi, vazhinji vachapa risiti kuitira kuti iwe ugozviisa kune iyo inshuwarisi yekambani yekubhadhara, kana zvichibvira. Iwe unogona kubvunza pamusoro pekuti vachazofunga nezvebhadharo shoma kana mari yacho iri pamusoro pezvinogona here.
Tora uye Nhamba yeUnyanzvi
Chimwe chikonzero chokufungisisa usati waenda kunotsvaka chiremba ndechipi rudzi uye ruzivo rwehutano hwauri kutsvaga. Funga nezvezvinetso zvaunoda kubatsira. Panogona kuva nevarapi vanonyanya kukosha mune izvi zvinonetsa. Kana iwe usina chokwadi chezvaunoda kushanda (uye ichi ndicho chinhu chiremba anogona kukubatsira kuti uone), edza kuva nemafungiro ezvese zvezvinangwa zvako zverapi. Iwe unofanirwa kuziva, kunyange zvakadaro, ruzivo runowanzosangana nehupamhi hwemari yebasa. Kunyangwe izvi zvisiri nguva dzose, iwe unofanirwa kutarisira kubhadhara zvakanyanya kana iwe unongoda kushanda nemushonga wepamusoro-soro ruzivo.
Paunofunga nezvehutano hwehutano, yeuka kuti kune marudzi akasiyana-siyana evanhu vanopa utano hwepfungwa vane marudzi akasiyana ekudzidzisa. Kudzidziswa kwakawanda hazvireve kuti chiremba ane unyanzvi hukuru, asi funga kana iwe unofarira, uye dzidza zvakawanda pamusoro pemhando yevanopa utano hwepfungwa huripo.
Therapist Orientation
Kusiyana kwevechiremba vanobva kune zvikoro zvakasiyana-siyana zvekufunga nezvekurapa kwekurapa uye nzira dzipi dzinobereka mhinduro dzakanakisisa. Izvi zvikoro zvepfungwa zvinonzi "maitiro." Semuenzaniso, mumwe munhu ane ruzivo rwekufunga-mufambiro anotenda kuti mafungiro nemafambiro akasungirirwa kune zviratidzo, uye achaitisa kurapa inotarisirwa kuchinja maitiro ekutambudza uye nzira dzekufunga zvakananga (kazhinji kuburikidza nemabasa echikoro uye muchidzidzo chekudzidza). Kusiyana neizvi, mumwe munhu ane chirwere chepfungwa chepfungwa chinobvuma kuti zviratidzo zvakabatana nemitemo kunze kwekuziva kwechiremba inouya kuburikidza kuburikidza nehutano.
Kune dzimwe dzakawanda dzimwe nheyo, uye vamwe vanachiremba vanyoresa kune imwe chete. Funga zvishoma pamusoro pezvingave zvakanyanya kunaka kana kuti zvakanakisisa zvakakufananidza iwe, uye iva nechokwadi kuti ubvunze chero munhu anogona kurapa nezvemaitiro avo uye kuti vangarondedzera sei nzira yavo yekurapa.
Tanga Kutsvaga Kwako
Kana uine pfungwa yakanaka pamusoro pezvauri kutsvaga, inguva yekuwana chiremba. Mukuwedzera kune inshuwarisi yako yekambani, unogona kukumbira kutumira kune shamwari, mhuri, chiremba wako wekugadzirira, kana vamwe vanopa kurapa. Pane dzakanakisisa zvekushandisa muIndaneti kukubatsira kuwana chiremba, kusanganisira UCompare Healthcare Psychiatrist Search, Association yeKutenda uye Kuziva Zvokurapa, uye American Psychological Association.
Paunoshevedza vashandi vechiremba, ivai nemhando yakanyorwa yemibvunzo / manotsi aripo. Edza kubvunza mibvunzo yose, kunyange iwe uri kunzwa uchitya. Usakanganwa kubvunza pamusoro pemari yekubhadhara, kuronga, kurovedza, unyanzvi, uye ruzivo munharaunda yaungada kushanda nayo, nezvimwewo.
Therapist "Kutenga"
Zvakakosha kuyeuka kuti zvinotora nguva yekuwana mushonga. Unofanirwa kutaurirana kune vanoverengeka vanogona kunge vari pafoni uye uwane kunzwa kana vachizadzisa zvaunoda. Iwe unogonawo kusangana nevanoverengeka vemahara vasati vawana iyo inoshanda zvakakunakira iwe. Vanhu vazhinji havazivi kuti mutapi "kutenga" ndiyo tsika inogamuchirika. Unofanirwa kusarudza mushonga uyo akakodzera iwe.