Mukuwedzera pakuwana unyanzvi hwekuongororwa uye kurapwa, kune maitiro akawanda ekuzvibatsira mave kuyaruka vane hutano hwehupfumi hwevanhu munzanga (SAD) vanogona kushandisa kubatsira kubata zuva nezuva kumagariro evanhu. Pasi pane mamwe mazano anobatsira vechidiki kutsungirira SAD.
Kugadzirisa Kutadza Kuzvitaura-Kutaura
Vazhinji vechidiki vanoona kushungurudzika mune zvekugadzikana vane mafungiro asina kunaka .
Fungidzira iwe uri kuronga kuenda kuchidhindo chechikoro. Ndezvipi pfungwa dzinotanga kupinda mupfungwa dzako? "Ko kana munhu wose akanditarisa pandinofamba?" "Ko kana pasina munhu angatamba neni?" "Ko kana ndikatanga kuzununguka apo ndiri kutamba pasi?"
Sezvo pfungwa idzi dzichipinda mupfungwa dzako, dzinowedzera kufunganya kwako uye dzinotungamirira kune pfungwa dzisina kunaka uye, kazhinji, pakupedzisira kudzivisa chiitiko chinotya. Iwe usati wazviziva, iwe wataura iwe kubva pakuenda kunotamba.
Pane nzira iri nani here? Imwe nzira yekurwisana nemafungiro asina kunaka mafungiro ndekuzvibvunza mibvunzo miviri inokosha :
- Kutanga, zvakadini kuti izvo iwe unotya zvichaitika? Munhu wese ari kunyatsotarisa kwauri paunenge uchifamba muimba here kana kuti iyo ndiyo mafungiro ako? Ndeipi mikana yokuti hapana munhu angada kutamba newe?
- Chechipiri, zvibvunze kana ichange iri kuguma kwenyika kana izvo zvawakatya zvaitika. Fungidzira kuti yaiva shamwari iyo yakatanga kuzununguka pamutambo wekutamba, kana kuti hapana munhu aida kutamba naye. Ungati iwe unofunga shamwari yako zvakaipa here?
Vanhu vane SAD vanowanzova nemafungiro nemafungiro avo pamusoro pevamwe kupfuura ivo, saka zvinogona kubatsira kuzvibata sezvaungaita vamwe . Pamusoro pezvose, rega kugamuchira mafungiro asina kunaka pamusoro pako, uye pakupedzisira, uchawana kuti uri kufunga zvakanyanya.
Dzidzira Kuita Zvakakwana
Ndezvipi zvimwe zvaungagona kurarama neSAD?
Dzidzira, ita, uye ita zvekare. Sezvo zvakaoma sezvingave zviripo, shandisa maitiro akawanda emagariro evanhu uye maitiro aunogona kunyaradza . Nokufamba kwenguva, chivimbo chako chichakura.
- Kana uri kunzwa uchinetseka, tora danho duku kudarika rinogona kuitika . Panzvimbo pokupinda muboka guru, pedzai maminitsi makumi maviri muchidya kwemasikati nemumwe mudzidzi akadzikama.
- Kana iwe ukawana zvakaoma kusvika pakuziva vamwe, edza kuzvipira kana kuve uchibatanidzwa mune chimwe chinhu chaunofarira chaizvo . Ushamwari huchava hwechipiri asi hunofanira kuuya nyore nyore nokuti uri kutaura nevamwe pamusoro pechinhu chinonyatsokufarira.
- Mukuwedzera kune nzira dziri pamusoro apa, zvakakosha kuterera kune yako isiri kutaura . Edza zvakasimba sekukwanisa kwako kutaura zvakananga, simira nekugara kwakanaka, uye usapinda maoko ako pamberi pako. Kusununguka mutauro kunoratidza kune vamwe kuti une ushamwari uye wakazaruka.
Iyi nzira inofanira kushandiswa pamwe chete nehutano hwehutano hwakadai sokufungisisa -behavioral therapy (CBT) kana mishonga . Mukuwedzera, kana uri kutarisana nekushungurudzika kwevanhu munharaunda kana kuti unonzwa kuzviuraya, zvinokosha kuti usvike kune mumwe munhu pakarepo.
Vazhinji vevechidiki vanoona kushungurudzika kwevanhu uye kusagadzikana munguva yekuyaruka.
Kana iwe uine SAD, kushungurudzika kwako kwemagariro evanhu kunokanganisa kushanda kwako kwezuva nezuva kune imwe huru kupfuura vamwe vechidiki. Kunyangwe zvingaratidzika zvisingaiti zvino, zvinoita kuti udzidze nzira yekugadzirisa kushushikana kwako uye unakidzwe nevanhu uye maitiro ezvinhu.
Sources:
Akron Children's Hospital. Social phobia.
Kuzvidya Mwoyo Usangano hweAmerica. Zvinopfuura zvinyara chete: Kuora mwoyo kwepabonde mune zvekuyaruka.
Pruitt, D. Mwana Wako Ari Kuyaruka: Kushushikana, Kuzvibata, uye Kuziva Kuchengetedza Kubvira Pakutanga Kuyaruka Kubva Mumakore Ari Kuyaruka. New York: Harper; 2000.