Izvi Zvishandiso Zvoudhiro Zvinoratidzwa Nokutsvakurudza Kuti Udzikinure Kushungurudzika
Vanhu vazhinji vanonyanya kuda kutaura vanoti kusika kweunyanzvi hwavo ndiko kunakidza kunetseka. Kutaura zvazviri, kusikwa kweunyanzvi kunogona kupa catharsis kuti ave nemanzwiro akaoma, kusvhiringidzwa kubva pamagariro anokonzera uye zvakaitika, uye mukana wekupinda mune imwe nzvimbo ye "kutenderera" inogona kugadzirisa nenzira dzakawanda. Uyezve, inobereka chidimbu chaunyanzvi pakupedzisira.
Vaya vasina kunyatsogadzirwa vanogona kuwana zvishoma kubva pakusikwa kwezvigadzirwa, zvisinei. Zvidzidzo zvinotsvaga migumisiro yeunyanzvi mukudzvinyirira uye mafungiro hazvitsananguri tarenda yezvidzidzo kana hutano hwezvisikwa zvavo, zvinongoguma zvavanonzwa mushure mezvo, uye izvi zvinoguma zvakanaka! Saka kana uri kutsvaga nzira yakanakisisa yekudzora kushungurudzika, kana iwe kana iwe uri muenzi mukuru, unogona kuedza kuedza kupinda mune basa rekudhiridza chero zvakadaro. Heano mamwe mazano makuru kuti uende.
1 - Mabasa Okugadzirisa Kutambudzika Kwepfungwa
Zvidzidzo zvinoratidza kuti unyanzvi hwokurapa, kupenya mandalas, nekukwevera munharaunda yose kunogona kuderedza kushungurudzika uye kurwisa mafungiro asina kunaka (izvi zvidzidzo zvinotaurwa pane peji yekupedzisira yenyaya ino). Zvizhinji zvekutsvaga vanhu vanodhiroka kana kutema kwemaminitsi makumi maviri, saka hazvidi kudikanwa kuva mupiki ane ruzivo kana chakakomba nokuda kwekudzvinyirira uku kunobatsira; hapana unyanzvi hunoshandiswa hunodiwa, chaizvoizvo! (Onai nyaya ino kuti uwane mamwe mashoko ekutsvakurudza kwehutano hwehutano uye unyanzvi hwekugadzirisa mupfungwa. ) Chimwe chikonzero kuburitsa uye kuisa ruvara kunogona kubatsira mukudzvinyirira ndechokuti chiito icho pachako chinotisvitsa kusvika panguva ino-inogona kuva chiito chokufunga mupfungwa . Uyezve, kusikwa kwechinhu chakanaka kunogona kunyaradza uye kuwedzera, sezvatinoziva kubva pakutsvakurudza kwekugadzirisa . Pane nzira dzakawanda dzaungagona kuita mumabasa ekugadzira kukurudzira mitsipa yako, kana kungosimbisa rugare rwako rwomukati uye kuratidza iwe pachako, uye umwe neumwe ane chikonzero chake, zvichibva pauunhu hwako nezvido zvako. Heano dzimwe dzedzimwe nzira dzinobatsira dzekufamba pamusoro pekuzvivaraidza iwe pachako panzvimbo yerugare.
2 - Ita Chinhu Chakanakisisa Chekunyanya Kushungurudzika
Vamwe vanhu vane vanyori vane ruzivo rwakanakisisa vanogona kuumba mifananidzo yakafanana nemararamiro, mapikicha anoshamisa, ane simba animae mifananidzo, nezvimwe zvidimbu zveunyanzvi zviri nyore. Vamwe vanotamburira kutora tsananguro. Kana zvasvika pakugadzirisa kushushikana, kuguma kwechigadzirwa hakugoni kunyanya kukosha; ndiyo nzira yekugadzira chikamu cheunyanzvi chinokosha. Chimwe chidzidzo chakagovera zvidzidzo zvishoma zvakanyanyisa mumapoka maviri uye zvakaona kuti kugadzira mufananidzo (kwete kungotarisa uye kugadzirisa zvidimbu zvakakurumbira zveunyanzvi) kubvisa kuzvidya mwoyo uye kuderera kusagadzikana mafungiro. Muchidzidzo ichi, vakasarudza pakati pekushandisa marara emapencils, mafuta epaselisi, kana kunyange mapeni emapuranga akagara, uye mifananidzo yacho pachayo haina kuongororwa, kungofunganya maitiro uye manzwiro evanhu mushure mokunge apedza. Saka kana iwe uri mumwe munhu anonakidzwa nekugadzira unyanzvi asi haaiti nguva, kana iwe uri munhu asinganetseki mano ake ekugadzira, rega zvigumisiro; Ita chimwe chinhu chauri iwe chete mumagazini yekudhirota, chando, kana chipi zvacho chaunobatsira.
3 - Gadzira Mandala Yako Yakafanana
Carl Jung aiva mumwe wevatsigiri vepakutanga pakugadzira mandalas sechirongwa chekurapa, uye sangano rerape nevanyori vanofarira vakashanda mukurumbidza tsika iyi mumakumi emakore kubva ipapo. Mandalas ndeyve miviri yakawanda iyo inosanganisira kazhinji maitiro akaoma uye zviratidzo mukati mavo. Chimwe chidzidzo chakawana kuti kusika mandalas kwakaderedza zviratidzo zvekurwadziwa muvatachiona vePTSD mwedzi mushure mekunge varwere vakaita basa iri katatu. Kuumba mandala kunokubvumira kuti uite zvimwe zvezvaunonzwa (kana iwe uchisanganisira zviratidzo zvinomiririra zvawave uchiita muupenyu hwako, kukunda kwawakave nako, zvinetso zvawakatarisana nazvo, kana chimwe chinhu chakakosha kwauri) pasina kupinda mu "nhau" yaro, uye zvingangodaro zvichikonzera kumira . Inokubvumirawo kuti uzvigadzire iwe pakarepo apo iwe unogadzira chidimbu cheunyanzvi, uye zvimwe unokusunungura kubva kune zvinonetseka pamusoro pekuti mifananidzo yacho inotarisa "yakanaka" kana kunyange yakakosha. Mandala yako inogona kutarisa zvisinei iwe unoda kuti ione, uye inogona kuva nepfuma ine zvinoreva kana kungova boka remaumbirwo uye zvikwata zvinotaridzika zvakanaka kwauri. Zvose zvaunoda kuita zvinofadza.
Heino zvimwe zvekuumba mandala, kubva kuCathy Wong, an Alternative Medicine nyanzvi.
4 - Ratidza A Mandala (Pane Zvinyorwa Zvichi!)
Kana kusika mandala kunonzwika semabasa akawanda, pane nzira iri nyore. Kana usina kumbozviona zvakare, pane mabhuku akawanda emamandala emucheka pamusika, uye vanotora kudikanwa kwekutsvaga kubva kune-equation-iwe chete unosarudza mavara ako nekusika chimwe chinhu chakanaka nenzira yawakaita nemabhuku ekuvaraidza pawanga uri mwana! Pane humwe hutano hwakabatanidzwa, uye yakanaka yakagadzirwa chigadzirwa, asi kudarika kusarudzwa kunodiwa. Uye kana iwe usina kunakidzwa neunyanzvi hwako hwemhizha, izvi hazvingave nyore. Panewo tsvakurudzo inotsigira kuchena kwemavara e-mandalas sekudzivirira kwekunetsa mupfungwa: kuongorora kwevadzidzi 50 vekoroji yakawana kuti kuisa mavara e-mandalas kusati kwaderedza kuderedza kushungurudzika kune vanhu vakawanda kudarika kuisa mifananidzo yakajeka kana kutora mufananidzo.
Heano mamwe mazano anonyatsokurudzirwa emandala emabhaibheri uye mabhuku ekurodza mabhuroji.
5 - Joyina An Class Class
Kana iwe uine nguva yeklasi yekugadzira nguva dzose, izvi zvinogona kuva sarudzo yakanaka. Chimwe chikonzero ndechekuti rubatsiro rwemagariro eboka rungave dambudziko rekugadzirisa mupfungwa mukati mawo, uye kutsigira, kusina kukwikwidzika kirasi kunogona kukura zvikuru. Chimwe chikomborero chekirasi ndechekuti inonyora basa racho muzvirongwa zvako; haufaniri kushanda zvakaoma kuwana nguva yekutora, nokuti iwe uchitova nenguva yekugadzirirwa muheteti yako. Uyezve, kana iwe uri mumwe munhu anonetseka pamusoro peunyanzvi hwako hwemhizha, izvi zvinogona kukubatsira kuti uvandudze unyanzvi hwako uye uite zvishoma zvekukanganisa. Zvisinei, kana kirasi inopfuurira iine kuzvipira kupfuura iwe une nguva yekuti, mharaunda dzakawanda dzine maawa ekudzidzisa masikati kana manheru apo vatori vechikamu vanonakidzwa girasi rewaini nekirasi yemukirasi wekirasi. Tarisa pane zvaungasarudza, uye ona kuti chii chingaita zvakakunakira iwe.
6 - Kana Zvose Zvisingakundi ... Doodle!
Kana iwe usina nguva yezvikwata zveunyanzvi, uye maminitsi makumi maviri nemasere ekudhirowa anonzwika seanopfuura iwe ane nguva yekuti, unogona kugara uchigunzva mukati mako wekuita. Semuenzaniso, vanhu vazhinji vanodonha pavanenge vasara pavanobata kwemaminitsi anopfuura 10-hapana mapepa ari pedyo epakachengeteka! Kunyange zvazvo pasina ruzivo rwekutsvakurudza kwakajeka pamusoro pekunetseka kwekunetseka kwezvinyorwa zvisinganzwisisiki, kune ruzivo rwakakwana pamusoro pekugadzira uye unyanzvi, kazhinji, kuratidza kuti inogona kunge yakanyatsobatsira, uye zvechokwadi haigoni kukuvadza! Iwe unogona kuva nemagazini nekuda kwemaminetsi mashanu emaminetsi, uye ugare uri pane imwe nzvimbo yakanakisisa. Usiku, unokwanisa kutora mifananidzo yakakurumidza yemwoyo, maruva, kana kuti kunyemwerera kwemaminitsi maviri kana maviri panzvimbo yekuchengetedza mutambo wekutaura , kana kuwedzera kune kuonga journaling practice- kurongedza margins! Icho chinonyengera ndechokuti mukati wemukati wako abudise chero nguva iwe une nguva, uye ufare.
Heano mamwe maitiro maitiro anokwanisa kuderedza kushushikana zvakare.
Sources:
Bell, Chloe E .; Robbins, Steven J. (2007). Migumisiro Yokudhiridza Mukugadzirwa Kwemafungiro Asina Hanya: Randedzed, Kutongwa Kwakatongwa. Art Therapy: Journal yeAmerican Art Therapy Association , v24 (2), 71-75.
Henderson, P., Rosen, D., Mascaro, N. (2007). Empirical study pamusoro pekuporesa mandalas. Psychology of Aesthetics, Creativity, uye Arts , Vol 1 (3), 148-154.
Van der Vennet, R .; Serice, S. (2012). Unogona Kuisa Mandalas Kuderedza Kuzvidya Mwoyo Here? A Kudzokorora Chidzidzo . Art Therapy: Journal yeAmerican Art Therapy Association, Vol 29 (2), 87-92.