Kuderedza uye nzira dzakasiyana-siyana zvinhu zviviri zvinokosha zvekudzikinura kubva kuBulimia nervosa uye kubata chirwere chekudya nekusiyana siyana. Ndapota cherechedza kuti zvishandiso izvi zvakakodzera kuvarwere vakatoita basa kuti vagare kudya nguva dzose , iyo inowanzoreva kudya zvokudya zvitatu uye kudya kwemaviri kusvika katatu pazuva.
Kune vanorwara vakawanda vane zvinetso zvekudya, mabhee uye purge zvinowanzoita zvisingaiti zvakadai sekuzvidya mwoyo, kusuwa, kutsamwa, kana kusuruvara.
Kushandisa kunonoka kunoreva, pakucherechedza kuwedzera kwekunetseka, kuedza kumira, kumirira, nekugadzirisa manzwiro aya kuburikidza neimwe nzira. Kutseka kunoshanda zvakanakisisa kana pairi pane imwe nzira: basa rinotora nzvimbo yekuzvinyima kana kuchenesa.
Zvishandiso izvi, zvinobva pakuziva-kugadzirisa-behavioral therapy (CBT), zvinosanganisirawo chikamu che dialectical behavior therapy (DBT) inowanzonzi kushivirira kushungurudzika. Iwe unogonawo kufunga nezvenzira dzakasiyana seunyanzvi hwokugadzirisa. Varwere vazhinji vane zvinetso zvekudya vanogona kubatsirwa nekuwedzerazve repertoire yekugadzirisa unyanzvi. Zvinogara zvichibatsira kuva nezvimwe zvishandiso mubhokisi rekushandisa rekubata nematambudziko.
Wati wambova nechido chekuchera kana kuchenesa chakanga chisingatarisirwi chakavhiringidzika kuitira kuti iwe usakwanisa kuita zvaidiwa here? Zvichida wakanga wakaronga hodha asi asi wakambovhiringidzika nokuuya kwemumhuri? Kana kuti zvichida wakanga uchida kuchenesa, asi haungagoni nekuda kwekushaiwa kwekusaziva kusingatarisirwi.
Kana iwe wakanga uine ruzivo urwu, wakaona here kuti chido chekuzorora kana kupisa chinowedzera kusimba uye chakaramba chiripo nokusingaperi? Zvichida, wakaona kuti chido chacho chakazopedzisira chakatsika kunyange kana iwe usina kuita maitiro. Kana zvakadaro, wakambove uine zviitiko zvaunokwanisa kukwanisa kukubatsira kuti udzidzire unyanzvi hwekudzikisa kudhakwa nekuchenesa.
Kana zvisina kudaro, usafunganya; vanogona kudzidziswa nekuita.
Kuita Kuderedza
Zvinokurudzira uye kuzvidya mwoyo zvinowanzosimudza uye zvadaro zvinopedzisira semhete yenguva. Munguva iyo vari kuwedzera, vanowanzonzwa sokuti vachawedzera nekusingaperi. Icho chinyengeri: kana nguva yapera, manzwiro aya uye zvinokumbirwa kazhinji zvinowedzera zvishoma nezvishoma pachavo.
Munhu anorova kana kuchenesa, zvisinei, anowanzozvipira kune maitiro avo panguva yavanonzwa vachinetseka zvikuru (pedyo nechepamusoro pekavharo), uye pakarepo anotanga kunzwa kunzwa kuponeswa kwenguva pfupi kubva pakuzvidya mwoyo. Izvi zvinodzivirira kuti varege kuziva kuti kuzvidya mwoyo uye kukurudzira zvingadai zvakaderera pazviri pachako kusina kubhadhara kana kuchenesa. Kupindura nguva uye nguva zvinokurudzira zvakare kunotsigira chivimbo chokuti unhu hwakaoma ndewe chete nzira yekuzvinzwa zviri nani. Inogona kutonzwa sokunge kuti mufambiro hausi wekutonga nekuda kwekuti zvinowanzoitika sei mhinduro. Kuvandudza maitiro kunotungamirira munhu kudzokorora maitiro aya chero nguva mafungiro asina kunaka kana kukurudzira kutyisidzira. Vanova tsika.
Fungidzira nenzira yekusiyanisa nguva dzose pawakanga uine manzwiro akaipa kana kuti chido chakasimba chekuchera kana kuchenesa, iwe wakamira pamusoro wako.
Iwe ungangodaro unoda kumira pamusoro wako nokuti inogara ichibatanidzwa nehombodo mukuzvidya mwoyo!
Chimwe chinetso ndechokuti mushure mekunge uzvinyima uye / kana kuchenesa unganzwa uine mhosva, kunyadziswa, kana kuzvidzora. Ichi ndechimwe chezvinetso nehutano hwekushaya maradaptive; vanogona kupa rubatsiro rwenguva pfupi, asi vanowanzoita kuti unzwe uchingowedzera mukufamba kwenguva. Kunzwa zvakaipa kunowedzera kushungurudzika kwako kusvika pamwero waimbove uchiita kuti utambudzike kumabheji nekusingaperi, nekudaro runyoro runodzokorora.
Kuita dzimwe nzira
Zvinobatsira kukudziridza runyora rwemamwe maitiro akasiyana ekudyisa kudya nekuchenesa.
Izvi zvinoshandiswa kune dzimwe nzira zvinogona kubva kubva pakuvhiringidzika kusvika pakunyaradza. Zvinobatsira kuva nemhando yakasiyana yemabasa kuitira kuti iwe uwane zvisarudzo zvokufunga nezvazvo zvichienderana nemamiriro ezvinhu, kwaunenge uri, nguva yezuva, zvichingodaro. Somuenzaniso, kana iri pakati peusiku uye kushevedza shamwari iri pane yako, shamwari dzingave dzisingakwanisi kudana; kana iwe uri kubasa, kutora mvura ingangodaro isingasarudzi.
Zvakanakisisa kusarudza basa risingapindirani nemafambiro ari kuedza kudzivirira. Nokudaro, kana iwe uchinge uchinge uchingodya uchiri pamberi pe terevhizheni, kutarisa terevhizheni hakusi kusarudzwa kwakanaka. Kune vanhu vanochenesa, kupora zvigunwe zvavo kazhinji kacho chisarudzo chakanaka nokuti hachisi mumuviri kunogona kuchenesa panguva imwe chete.
Heano mamwe mafambiro mamwe maitiro ayo vamwe varwere vane zvinetso zvekudya vakawana zvichibatsira:
- Kudana shamwari
- Kuteerera kumimhanzi
- Kuteerera kurangariro yekufungisisa
- Kutora bhati kana kushambidza
- Painting your nails
- Kuvhenekera kenduru yakaipisisa
- Kuziva, kubata, kana mbatya
- Painting
- Kuratidza mubhuku ravaraidza
- Pinning on Pinterest
- Vhidhiyo mitambo
- Puzzles - crosswords, sudoku, kana jigsaw
- Kufamba kufamba
- Kutamba nemhuka
- Kuchenesa imba yekugezera
- Kutamba ne-silly putty
- Kuita nyore kusununguka yega yoga
- Kuisa mafuta anokosha kana lotion inonhuwira
Dzimwe Nzira Dzokuita Dzose uye Zvimwe Zvimwe
- Pane kuedza kudzivisa kubata zvakakwana, vamwe vanhu vanoita pfungwa yekuregeredza kubata kwenguva yakati uye nekuchengetedza sarudzo yekuramba vachingobata kana vachida kutevera kunonoka. Dzidzira kunonoka kubhadhara (kana kuchenesa) kwenguva yakati chaiyo, kureva miviri miviri. Isai nguva. Ita chimwe chezvinhu zvakataurwa pamusoro pemaminetsi maviri uye wozorora zvakare. Nokufamba kwenguva iwe unogona kudzidzira kunonoka zvido zvinowedzera kwenguva refu. Nenguva iyo iwe unogona kunonoka kukurudzira kwemaminitsi makumi maviri iwe uchaona kuti chido chacho chapfuura zvachose.
- Dzidzira kunonoka kubhadhara kwemaminitsi gumi nemashanu nechinangwa chekudzivirira kubata zvachose uye kuchinja unhu humwe nguva pose paunenge uchida. Kuedza kuisa chimwe chinhu chinoshandiswa. Kana basa iroro risingaoneki riri kushanda, edza imwe kubva pane yako.
Zvinobatsira kuchengeta zvinyorwa zvekushandisa kwako kwekunonoka uye dzimwe nzira kuitira kuti uone kuti chii chinoshanda uye chisingaiti. Nokufamba kwenguva iwe ungada kuwedzera kana kubvisa zvinhu kubva pane rako rakasiyana.
Kushandisa kunonoka uye dzimwe nzira dzinoshandisa. Nokuti kubata uye kuchenesa maitiro chinhu chawave uchiita kwechinguva, chakaiswa. Kushandisa kunonoka uye nzira dzakasiyana-siyana zvinotora simba rakawanda pakutanga. Zvakafanana nekuvaka musimba. Nguva dzose paunomira uchida uye usapindira, kunyange kana maminetsi mashomanana, iwe uri kuvaka musumbu kuti ushivirire dambudziko. Nokufamba kwenguva, sezvo mutsara inowedzera simba, kumira kune zvinokurudzira zvichava nyore, uye pakupedzisira zvinongoerekana zvaitika.
Nzvimbo Dzakanaka dzekukudziridza mamwe mazano ekugadzirisa unyanzvi
- Kutarisana Nemanzwiro Ako neCentral for Clinical Interventions - iyi modhi mina mubhuku rebhuku rekushandisa riri paIndaneti rinodzidzisa nzira dzokugadzirisa dambudziko.
- 50 Nzira Dzokuzvinyaradza Pasina Zvokudya naSusan Albers, Psy.D Bhuku rino rinotora nzira dzakasiyana-siyana kuti dzitsungirire kudya kwepfungwa. Aya maitiro akaparadzaniswa kuita zvikamu zvishanu: 1) Mafungiro ekufungisisa ane njere; 2) Shandura pfungwa dzako, shandura kudya kwako; 3) Kunzwa kunofadza kunononoka nekudzikinura muviri; 4) Kuzvinyaradza nezvinhu zvinokanganisa, uye 5) Kuzvidzora nehukama hwepfungwa.
- Munda Wakavanzika: An Inky Treasure Hunt uye Coloring Book (uye mamwe mabhuku akafanana akafananidzwa nevanhu vakuru)
Sources :
GT Wilson, Rutgers Eating Disorders Clinic Treatment Manual , 1987 [akafanotangira Fairburn, CG, Marcus, MD, & Wilson, GT (1993). Kuchengetedza-maitiro ehutano hwekudya zvekudya uye bulimia nervosa: bhuku rinonyatsorapwa. Mu: CG Fairburn & GT Wilson (Eds.). Binge kudya: maitiro, kuongorora uye kurapwa (pp. 361-404) . New York, NY: Guilford.]