Apo Vanoshanda uye Zvichirangarirwa
Pane nguva nenzvimbo yezvinhu zvose, shoko racho rinoenda, uye ikozvino pane nzvimbo yokuputsa zvinhu kana iwe wakatsamwira, mhinduro-isina (kana zvakadaro inogona kuonekwa). Kunyange zvazvo "dzimba dzokupukunyuka" dziri kukura mukuzivikanwa senzvimbo yekugadzirisa matambudziko ekugadzirisa matambudziko, "makamuri ekutsamwa" ari kubuda kwose kwose kuti ape chinzvimbo chekuvhiringidzika uye nzvimbo yaunofamba apo iwe wakatsamwira iwe unongoda kurasa vase.
Munzvimbo yekutsamwa une mukana wekuparadza chimwe chinhu kunze kwekushushikana nezvayo kana kutochenesa zvakare. "Chikwata Chekuchera" muNew York, somuenzaniso, inotumidzwa se "nzvimbo apo vanhu vanouya kuzopwanya zvinhu." "The Break Room" pedyo neAtlanta, GA, uye "The Anger Room" muLos Angeles, CA, kupa zviitiko zvakafanana, sezvinoita mapoka akawanda akadaro munyika yose ari kukura mukuzivikanwa uye kugamuchira rukudzo rukuru.
Aya makamuri akaiswa nezvinhu zvinoputika kuti vashandi vasvike kwemaminetsi mashomanana panguva. Kuvhara moto kunokonzera vanhu vakawanda kunzwa zviri nani munguva iyo, asi awa makamuri ane hutano hwakanaka hwokugadzirisa zvirongwa here kana kuti inobudirira yekutsamwa kwehasha munguva pfupi? Vanofananidza sei nokurova mutsamiro kana kuenda kumitambo yekurovedza kuti vhudze pombi?
Zvinotsvakurudzwa neUtsvakurudzo
Iko kusati kwave nekutsvakurudza kwakajeka pamusoro pekunge idzi dzimba dzinotsamwa dzinogona kukubatsira iwe nekuderedza kushungurudzika maitiro kana kuwedzera unyanzvi hwekutonga utsinye; nzvimbo idzi dziri itsva.
Kunyange zvakadaro, pfungwa yavo shure kwavo yave iripo kwechinguva-ndiani pakati pedu asina kumbobvira akatsamwa zvokuti tinongoda kuputsa chimwe chinhu? Nemhaka yeizvi, pane zvimwe zvidzidzo zvinoitika izvo zvinogona kutipa mamwe mazano pamusoro pekuti makamuri aya anoita zvinokuvadza kupfuura zvakanaka.
Imwe tsvakurudzo inoratidza kuti kuputsa zvinhu zvingasava nzira yakanakisisa yekubata hasha.
Iko catharsis nhoroondo yechisimba inotsigira kuti kana vanhu vakakwanisa kutaurira kushungurudzika kwavo uye kutsamwa, kutsamwa uku kuchaderera. Iyi nyanzvi yave iripo kwemazana makumi emakore, asi tsvakurudzo debunking yakange yakapoteredza kwenguva yakareba.
Chimwe chidzidzo chakaitwa muna 1959 chakapa dzimwe dzidzo mukana wekurova zvipikiri nenyundo kwemaminitsi gumi kuti kuderedza hasha dzavo shure kwekutukwa, asi zvimwe zvidzidzo zvakasara kumirira maminitsi gumi pasina basa rekuita kuti vabatsire kutsamwa kwavo. Zvigumisiro zvakaratidza kuti nyundo-yakashandisa zvidzidzo zvainyatsotsamwisa pashure pemaminitsi gumi kupfuura avo vakanga vakagara vakanyarara, kunyange zvazvo catharsis dzidziso dzaizoita kuti titarisire zvakasiyana.
Chimwe chidzidzo kubva muna 1969 chakaita kuti vadzidzi vabve kuongororwa kusina kunaka kwemufundisi (vasingazivikanwe navo) vakanga vachivhiringidza chinangwa, asi dzimwe dzidziso dzaive dzichigumburwa zvakafanana dzakanga dzisina kupa mukana wekutaura kutsamwa kwavo uye utsinye nekutadza kusaridzirwa. Zvakare, zvinopesana nezvinotarisirwa, avo vakanga vatsamwa nehasha vainyanya kutsamwa shure-kwete zvishoma.
Zvinofadza, pane kunyange kutsvakurudza pamusoro pekuti hutsinye hunowedzerwa nekubuda kana vanhu vachitenda kuti kuendesa kunoderedza kutsamwa kwavo.
(Mune mamwe mazwi, pane tsvakurudzo yakaongorora kana pfungwa yokuti kutsamwa kutsamwa senzira yekugadzirisa ihwo huprofita hunogutsa hunozoita kuti kuderedzwa kutsamwa nokuti vanhu vanotarisira kuti iite basa iri.) Mhinduro shoma ndeyokuti hazvishandi nenzira iyi; Kutsiva kutsamwa kuburikidza nehomwe yebhagi rinoputika rakaramba richiwedzera kutsamwa muzvikamu zvaive zvichiita kuti vatende kuti kuratidza uku kunoderedza kutsamwa kwavo. Zvichida zvinotyisa zvikuru, chidzidzo che1999 chakawana kuti ichi chakaonawo kuwedzerwa kwokuti vanhu ava vakatsamwa vachatora kuvenga kwavo kune avo vasina mhosva kana vakawana mukana.
Imwe tsvakurudzo yakave nezvakawanikwa zvakafanana, asi maonero okuti kutsamwa kwehasha kunotungamirira kusanyanya kutsamwa kunoramba kuripo. Izvi zvinogona kuva nokuti kana vanhu vazhinji vachitaura zvechisimba kune zvinobva pakushungurudzika kwavo, motokari yavo ine utsinye inogona kuderera munguva, asi mikana yekuve nehasha mune ramangwana ichawedzera chaizvo. (Izvi zvingaratidzika kunge zvisinganzwisisiki, asi fungisisa nezvazvo: kana kuita zvekurwa kwako kunokuita kuti uchinzwe zviri nani mushure mekunge iwe unenge uchida kuva nehasha mune ramangwana, zvakakodzera?)
Chimwe chidzidzo chakabatana nedzidziso iyi yakawanikwa kuti vanhu vakaita utsinye mushure mekutsamwiswa uye vane ruzivo rwekuderera mukutsamwa mushure mekunge vangave vaine utsinye mumazuva apo vainge vakatsamwa munguva yemberi. Zvisinei, avo vakaona kuwedzera mukutsamwa mushure mokuratidza utsinye vakanga vasina kuwedzera maitiro ekuratidza kushungurudzwa kwavo mumazuva apo vainyanya kutsamwa. Zvinonakidza kuziva kuti havasi vese vari muchidzidzo ichi vakaona kuderera mukutsamwa pavakaita chisimba.
Chimwe chidzidzo chakafanana chakawana kuti avo vakaongororodza nzvimbo yekutsamwa kwavo vaitova nekuderera mukutsamwa semugumisiro. Vaya vakaongorora chimwe chinhu chakanga chisingabatanidzwi nekushungurudzika kwavo kwakasava nekushandurwa kukuru kuhasha dzavo. Izvi zvinonakidza nokuti zvinoratidza kuti kuongorora kuti sei isu takatsamwirwa kunogona kunyatsotibatsira kuti tibatsire kuderedza manzwiro edu ekutsamwa, asi tichiita kuti hasha dzedu dziwone kuwedzera, kana munguva pfupi kana munguva refu, sezvakaitwa kare .
Zvinoshanda Zvakanakisisa Nokutsamwa Kwehasha
Mukuwedzera pakucherechedza chinokonzera kushungurudzika, tsvakurudzo yakawanawo kuti kutora nguva (rangarira mazano ekare ekuverenga kune gumi kana akatsamwa?), Kuita maitiro ekufema , uye kuedza kufungisisa (kunyange kana usati wambotanga kufungisisa kare) zvose zvinoderedza mararamiro ako ekukanganisika uye kutsamwa pasina migumisiro yakaipisisa yekuwedzera hutsinye gare gare.
Zvimwe zvekufunga-maitiro ehutano akawanikwawo kuti anobatsira kunze kwekukuvadza-migumisiro yekutsamwa kutsamwa; maitiro aya anosanganisira zvinotevera:
- Kufambira mberi kwemuviri kusununguka : Tora nguva kuti unyengedze musumbu mumwe nomumwe mumuviri wako uye wozozvizorora nazvo kuti ubatsire kugadzikana kuzvinyaradza mumuviri.
- Kugadzirisa kugadziriswa : Izvi zvinoreva kushandura maonero ako kumunhu asingatsamwi nekufunga zvinhu zvakasiyana.
- Unyanzvi hwehutano hwekudzidzira kana kudzidzisa kwakasimba : Iyi maitiro ekurapa maitiro anokudzidzisa kuti uenzane nevamwe nenzira yakagadzikana kuitira kuti iwe usadzivise kuva wakatsamwa uye wakamanikidzwa.
- Chinetso chekugadzirisa : Haisi matambudziko ose anogona kugadziriswa nyore nyore, asi vazhinji vanogona. Kunyanya kushingaira kana zvichibvira kunogona kukubatsira kuti udzikise kudzvinyirira muupenyu hwako.
- Kujekesa kune zvinonetsa : Izvi zvinokurudzirwa munyaya dzakawanda kusanganisira kuzvidya mwoyo, uye kunosanganisira kutarisana nechimwe chinhu chinokonzera kushungurudzika, mumaduku maduku asi kuwedzerwa kusvikira iwe uchinzwa usina kunyanya kushungurudzika uye unogona kukwanisa kutsungirira kushungurudzika.
- Dzidzo pamusoro pokutsamwa nekutsamwa kwehasha : Kudzidza zvakawanda pamusoro pehasha uye kuti kuva nehukama hwakanaka nehasha dzako kunogona kuderedza kudikanwa kwenzvimbo yekuvhuvhuta mhepo, uye kunogona kukubatsira kuti uzvichengetedze kurega kutsamwa kwako kune vamwe.
- Kunyanya kushungurudzika: Kuita basa nekugadzirisa kushungurudza kunogona kukubatsira kuti uwedzere kugadzikana kuitira kuti urege kunzwa sokusimbiswa nezvinhu zvitsva zvinokubata muupenyu hwako. Pane nzira dzakawanda dzekugadzirisa zvinetso!
Makomborero eZvamwe Mapoka
Izvi zvinokumbira mubvunzo-kana kubudisa kutsamwa kwedu nekuputsa zvinhu kunogona kubatsira vazhinji vedu kunzwa sokuti takaderedza kutsamwa kwedu, haisi basa rinobatsira kuedza kana tiri pamagumo edu here? Kana kuti kunyange basa rakakodzera reMugovera manheru kunze neshamwari, kunyanya kana tiri boka rinoda kubudisa hasha dzedu uye kuputika pane imwe steam? Ko kutsvakurudza uku hakurevi here kuti makamuri aya ose anofara?
Kune vakawanda, pangava nechimwe chinhu chinobatsira kuita basa iri mushure mezvose. Pane chikonzero nei nzvimbo idzi dziri kukwevera mapoka evanhu uye kuwedzera mukuzivikanwa, uye dzinounza zvimwe zvikwereti zvakare, kunyanya kana iwe uchitoziva zvivako. Izvi zvinotevera zvikonzero zvishomanana zvaungada kushanyira imwe yezvi nzvimbo shure kwezvose:
- Kuedza chimwe chinhu chitsva: Kana uchida kuziva nezvenzvimbo idzi iwe ungada kuedza kunze kugutsa chido chako! Inogona kuva nzira inofadza yekurovedza muviri. Inogona kukupa nyaya inofadza yekugovana neshamwari dzako. Inogona kuvawo basa rinofadza kuti uuye navo pamwe chete, rinotungamirira kune chinotevera.
- Nokubatana: Kana uchienda neboka revamwe shamwari, zvinogona kuva chiitiko chekubatanidza kuputsa zvinhu pamwechete. Kana iwe uchienda nemumwe wako kana shamwari yako ine dambudziko rakafanana iwe uri, izvi zvinogonawo kuva nzira inofadza yekuvhuvhuta mhepo uye kubatana. Ingoziva kuti izvi zvinogona kuwedzera mukana wako wekurwisana, uye unoita kuti uve nechinangwa kukudziridza tsika dzichakubatsira kutarisira kutsamwa kwako mune dzimwe nzira nenzira dzakadai (dzakadai pane dzakanyorwa pamusoro apa).
- Nokunyaradza kwakachena: Zvidzidzo zvakare zvinoratidza kuti zvakakosha kufara muhupenyu hwako senzira yekuvandudza mafungiro ako, kugadzirisa kushungurudzika, uye kuramba uchienzanisa muupenyu hwako. Kana zvinonakidza kuti iwe uende uye unoputsa zvinhu, izvi zvingave zvichiri basa rakanaka kune iwe kupfuura kugara mumba uye kubvumira pamusoro pezvinoita kuti utsamwe. Kana zvichiita kuti iwe uve nemafungiro akanaka nemweya wekunakidza, iwe ungada kuenda kwairi. (Zvakare, ingoyeuka kugadzira dzimwe tsika iwe pachako uye izvo zvinogona kukubatsira kugadzirisa kushushikana uye kutsamwa muupenyu hwako.)
> Sources:
> Bresin, Konrad; Gordon, Kathryn. Kushungurudzika seChirongwa cheKutonga: Kuwedzeredza Catharsis Nheyo yekuongorora kukoshesa nekutsamwa kwezvakaitika mu Laboratory uye Daily Life. Zvinyorwa zveSocial & Clinical Psychology. 2013; 32 (4): 400-423.
> Bushman, BJ, Baumeister, RF, & Stack, AD Catharsis, utsinye, uye kunyengetedza simba: Kuzvizadza kuzvizvizadzisa kana kuzvikunda. Zvinyorwa zveMunhu uye Social Psychology. 1999; 76: 367-376.
> Homberger, RH Kusiyanisa kuderedzwa kwemhinduro dzechisimba sekushanda kwemabasa akanyorwa. American Psychologist. 1959; 14, 354.
> Lohr, Jeffrey M .; Olatunji, Bunmi; Baumeister, Roy; Bushman, Brad J. The Psychology of Anger Venting uye Empirically Support Alternative Zvisingakuvadzi. Scientific Review ye Mental Health Practice. 2007 5 (1): 53-64.