Nzira Yokuzvidzivirira Nayo Nokuzvidya Mwoyo Kwako

Kune marudzi akawanda ekurapa kwehutano hwehutano hwepfungwa (GAD), kusanganisira huwandu hwemashoko ekutaura uye kusarudzwa kwemishonga . ' Kuzvibatsira ' kunoreva zvakanyanya kutsika, asi zvingangobatsira chaizvo, nzira dzekugadzirisa zvirwere zvekuzvidya mwoyo nekutadza (kana kwete) kutungamirirwa.

Kushandiswa kwezvizvi-rubatsiro zvigaro zvinogona kuedzwa kana:

• Iwe uri kutsvaga kusimbisa kurapa kwauri kugamuchira iye zvino. [Muchiitiko ichi, inorayirwa kuti utaure nechiremba wako nokuda kwezvirongwa zvevanhu pachavo zvezviwanikwa zvichienderana nezvamunoda.]

• Iwe wakarwa neGAD munguva yakapfuura, uye iwe unoda kuzorora patsva nzira dzinobatsira kana nzira yekucherechedza kufambira mberi kwako mberi.
• Iwe unowanikwa pasi pekunyanya kuzvidya mwoyo . Kunyange vanhu vasinganetseki 'zvakanyanya' vanogona kuwana mashoko akafukidzwa muzvibatsiro-ruzivo ruzivo kuti zvive chiedza nekugadzirisa pfungwa.
• Iwe unonetseka neshamwari kana nhengo yemhuri yako uye unoda kudzidza zvakawanda pamusoro pemamiriro avo ezvinhu, kuti iwe unogona sei uye haugone kubatsira, uye chii chinorapwa chinogona kusanganisira.

Kuzvida-Kubatsira Zvidzidzo Zvekuzvidya Mwoyo

Izvo zvinotevera tsanangudzo yezvimwe zvinowanikwa mazvigadziro zvinobatsira zvekuzvidya mwoyo. Nhamba iyi haisi iyo yakazara uye inosarudza mabhuku ayo akaenderana nehupupuri-based psychotherapies, zvakadai sokufungisisa kwehutano hwehutano (CBT) nekugamuchirwa uye kuzvipira kurapa (ACT).

1. Chinetso Chokutambudzika: Nhanho Zvinomwe Kurega Kunetseka Kubva Kukudzivisa (Robert Leahy, Ph.D., Random House Publishing, 2006). Bhuku rino rakakosha kune rakanyanya kusingaperi rezvinotambudza pamwe neavo vane ruzivo rwakawandisa kune zvimwe zvinonetsa. Ichakubatsira iwe kudzidza nezvekunetseka kwako, kusiyanisa pakati pekunetseka uye kubereka kusingabatsiri , uye kugadzira chirongwa chekufamba kupfuura zvose. Dr Leahy anotora nzira inobatanidza, achiisa muzvinhu zvinobatsira zvehumwe uchapupu-based psychotherapies yeGAD.

1. Kutarisa Kutya Kwaunoita: Chirongwa Chakaratidzika Chokutora Kuzvidya Mwoyo, Kutya, Phobias, uye Kucherechedza (David Tolin, Ph.D., John Wiley & Sons, 2012. Iri rinogona kuva bhuku rinobatsira kune mumwe munhu anotambura nemarudzi akawanda ematambudziko ekuzvidya mwoyo ( kusanganisira kushungurudzika kwakafanana neshamwari dzevanhu pamwe neOCD , iyo dzimwe nguva inogona kuitika pamwe neGAD) Chinonyanya kukosha ndechekukosha kwekutarisana nekutya, kwete kuvadzivisa.Kana vanhu vane GAD, izvi zvinogona kusanganisira kuisa maitiro ekusimbisa kusimbisa kushivirira kusava nechokwadi.

1. Zvinoshungurudza Mutezo: Ungazvigadzirisa sei kubva kunetseka nekufunganya uchishandisa Acceptance uye Commitment Therapy (Chad LeJeune Ph.D., New Harbinger Publications, 2007). Iri bhuku rakanyatsokodzera kune ani zvake anofarira kudzidza zvakawanda pamusoro peCIT. Nheyo dzemitemo yekutaurirana - kusaruramisa manzwiro ekuziva , kupatsanurwa / kuputsika kubva mumanzwiro ekufunganya, nekuzvipira kune zvakakosha zvinodiwa - zvinorondedzerwa. Kutsvakurudza kwakajeka kunoongororwa uye mazano anobatsira uye maitiro anobatsira kupa vaverengi kuunza ACT muupenyu muupenyu hwavo hwezuva nezuva.
2. Zvimwe Zvingaita Zvakaipisisa, Zvinotyisa Zvisina Kuipa: Mufambiro Woupenyu Wakasunungurwa Nokuzvidya Mwoyo (Kelly G Wilson, Ph.D., Troy DuFrene, New Harbinger Publications, 2010). Kune munhu anotarisa kuti awedzere kunzwisisa CHITSAUKO, bhuku rino rine mibvunzo inokuvadza yakadai sokuti kushushikana kwako kunoda kuenda kwauri kuti utange hupenyu hune chinangwa? Zvakakodzera kune vanhu vane GAD kana subclinical anxiety, izvi zvinogona kubatsira kukurudzira kukuruka kukurukurirana pamusoro pemaitiro ako ega uye kuti urarame maererano navo , sekunyanya kunetseka kwako uye kubhururuka.
3. Nzira Inofungisisa Nokunyunyuta (Susan M. Orsillo, Ph.D., Lizabeth Roemer, Ph.D., Zindel V. Segal, Ph.D., Guilford Press, 2011). Bhuku rino rinogona kubatsira muverengi kukura kana kuwedzera tsika yekufunga. Inokurudzira kuwana ruzivo uye nekushivirira kwepfungwa nehuviri hwekuzvidya mwoyo uye kunosanganisira mutinzwi wemafungiro akajeka ekufunga.

1. Kunzwa Zvakanaka: The New Mood Therapy (David D. Burns, MD, Harper, 2008). Nyaya inonyanya kuwirirana neGAD iri kuora mwoyo. Bhuku rino rakakodzerwa kune ani zvake anotarisana nekuzvidya mwoyo uye kuora mwoyo (pamwe panguva imwe chete, kana kuzvipira). Zvinyorwa zvinowanikwa zvinowirirana neBBCT, nekusimbisa pfungwa yekufungisisa. Dr. Burns anotungamirira muverengi kuburikidza nenzira dzekuziva zvikanganiso zvekufunga uye kuvanetsa.
2. Dambudziko Rakazara Kurarama: Kushandisa Uchenjeri hweMuviri Wako Nepfungwa Kutarisana Nhamo, Kusuruvara, uye Kurwara (Jon Kabat-Zinn, Ph.D., Thich Nhat Hanh, Bantam, 2013). Iri bhuku rakavandudzwa rebhuku rakabudiswa makore makumi maviri nemakumi maviri akapfuura rinotsanangura maitiro makuru eDkt Kabat-Zinn's Mindfulness Kubva kunetseka kudzvinyirira kunosvika pakuvandudza hutano hwepfungwa nehuviri. Vakuru vakwegura vane kuzvidya mwoyo vanogona kuwana ichi chinhu chinobatsira zvikuru kunyanya kuronga kurwadziwa uye kukurudzira kuporesa. Nemhaka yokuti bhuku rino rinosimbisa kukanganisa kunogona kuve nehutano hwedu hwepanyama uye hwepfungwa, zvingave zvakakosha kune avo vanotarisira kushungurudzika, kana vanhu vanoona kuora mwoyo zviratidzo zvekuzvidya mwoyo mukugadzikana kwezvimwe zvinetso zvehupenyu.

Mukuwedzera kune mabhuku akanyorwa (uye mamwe mamwe mabhuku asina kunyorwa), kune mazano ekuzvibatsira anobvira pane inowanikwa iyo inogona kunge yakakosha kune vanhu vane GAD. ICent for Clinical Interventions (CCI) yekuWestern Australia, somuenzaniso, ine mabhuku emabhuku anowanikwa semafuta-akashandiswa pdf files pamusoro pezvokudya zvine chokuita nekuzvidya mwoyo zvinosanganisira kushaya moyo, kuzvidzora, uye kushushikana kusingaperi.

Panewo mapurogiramu e-smartphone anokwanisa kushandiswa sewe-self-help anxiety management tools, kusanganisira mapurogiramu ekuzorora uye mapurogiramu anosimbisa zvinhu zvepfungwa dzakasiyana-siyana dzepfungwa.

Pakupedzisira, ndapota cherechedzai: Kana kushushikana kwako kuchiramba kuchikanganisa, kana kuti kunosuruvara paunenge uchishandisa bhuku rekubatsira, zvakakosha kutsvaga kubvunzurudza neunyanzvi, zvichida chiremba wako kana unyanzvi hwehutano hwepfungwa.