Zvakanaka kuzvidya mwoyo nguva nenguva. Zvichipa hupenyu hwakawanda husingazivikanwi uye matambudziko, kushungurudzika kunogona kuonekwa sechimiro chezvisikwa kumamiriro mazhinji. Asi kushushikana kusingaperi uye kunotyisa kunogona kuva kunetsa uye kupindira nekwanisi yedu yekushanda nekusununguka muupenyu hwedu hwezuva nezuva. Zvinonyanya kukosha, kushushikana kunetseka kunogona kugadzirisa kubva kunetseka kwepfungwa kana agoraphobia zvakaoma zvikuru.
Nzira Yokuderedza Kushushikana Kwako Kufunga
Heano mamwe mazano anobatsira ekuderedza pfungwa dzako dzinoshungurudza uye dzakaipa:
- Dzivisa Fortune Kuudza
Kana iwe uchinetseka uchizvidya mwoyo pamusoro pechinhu chichaitika mune ramangwana nokuti uri kuratidzira mamiriro akaipa, iwe uri, chaizvoizvo, uchiti, "Ndinogona kufanotaura zvichaitika mune ramangwana." Asi, chokwadi ndechekuti, haugone, uye iwe unonetseka pamusoro pei zvinogona kuitika, kwete izvo zvichaitika. Kunetseka pachako hakushandisi chinangwa kunze kwekuti inoparadza chirongwa chekuita. - Ongorora Matambudziko
Kana pfungwa dzako dzakatorwa nekushushikana kusingaperi, unyanzvi hwako hwokuongorora hutsika hunogona kushandiswa. Iwe unogona kutozviwana uchinetseka nekushungurudzwa nezvingaitika mune ramangwana apo pasina humwe humwe uchapupu hwekuti chiitiko chakaipa chichaitika chaizvo. Somuenzaniso, zvichida iwe unogara uchizvidya mwoyo pamusoro pekushanda kwebasa uye kutya kunodzingwa, asi, iwe hauna kuwana chiratidzo kubva kumushandi wako, kana kuti ani zvake, kuti hausi kuita up. Kutarisa pamamiriro ako echokwadi zvinogona kukubatsira iwe kuderedza kunetseka kwako.
- Purogiramu Nguva Yekutambudzika
Vamwe vanhu vanozviona zvichibatsira kuronga maminitsi makumi matatu nezuva rega kungofunganya. Kana pfungwa dzinoshungurudza dzichipinda pane imwe nguva dzimwe nguva, dziise pamagetsi nokuzviudza iwe kuti une nguva yakatarwa yekufunganya . Chinangwa chako ndechekutya chete panguva yako yakarongerwa maminitsi makumi matatu nezuva rega rega. - Ziva uye Gadzirisa Mafungiro Anorwadza
Nyora pasi pfungwa dzako dzinoshungurudza uye dzinoodza mwoyo. Pamwe pega fungiro inoshungurudza, nyora zvinyorwa zvinyorwa zvinyorwa. Somuenzaniso, kana ukashushikana kuti ndege yako inogona kuparara munguva inenge ichienda kune mhepo, unogona kupikisa pfungwa iyi ne:
Nenzira yekufambisa, kufamba kwepanyika kwakachengeteka.
Vashandi vepamberi vepamusoro uye vane unyanzvi vari kutungamira, uye ini ndinogona kungofara uye ndinofarira rwendo rwangu.
Unogona zvakare kuedza kushandisa kufunga uchimira kuti unyarare pfungwa yako inoshungurudza.
- Dzidza uye Idzidze Maitiro Okudzikama
Nokudzidza nekuita maitiro ekuzorora , iwe uchakwanisa kuderedza kushushikana kweprisive. Mimwe nzira inogona kubatsira inosanganisira kufema kwakadzika , kufambira mberi kwemasumbu kunofambira mberi , mifananidzo yakatungamirirwa , kufungisisa , nekudhinda .
> Sources:
> Davis, M., Eshelman, ER uye McKay, M. "Relaxation & Stress Reduction Workbook, 5th Edition. 2000 Oakland, CA: New Harbinger Publications, Inc.
> McKay, M., Davis, M. naFanning P. "Pfungwa nemanzwiro: Kutora Kudzora Maitiro Ako Nehupenyu Hwako. 1997 Oakland, CA: New Harbinger Publications, Inc.
Yakagadzirirwa naKatrina Star, Ph.D. musi wa10/30/15.