Miyoyo yathu yonse, timakumana ndi zovuta zambiri zomwe zimatha kudzetsa nkhawa komanso nkhawa. Komabe, nthawi zambiri sitimatha kuwongolera zochitika, kotero kuti sitingachitire mwina koma kugwiritsa ntchito ufulu wathu womaliza: kutha kusankha malingaliro omwe tingakumane nawo pamavuto.
Zinthu zikalakwika ndipo mavuto, mikangano ndi mikangano zachuluka, pali luso lofunikira lomwe litipulumutse ku zowawa ndi mavuto: kulolerana kupsinjika.
Kodi Kupirira Kupanikizika ndi Chiyani?
Kulekerera kupsinjika ndi kuthekera kopilira kukakamizidwa komanso kuyesetsa mopanda kuwonongeka, kukhalabe ndi magwiridwe antchito komanso nkhawa zochepa m'malo omwe anthu ambiri amakhala opanikiza kapena otopetsa.
Kupirira kupsinjika sikukutanthauza kukhala wopanda mavuto, ndi luso lovuta kwambiri. Kumbali imodzi, zimaphatikizapo kuthana ndi nkhawa komanso nkhawa zomwe zimadza chifukwa chotsendereza komanso zovuta. Chifukwa chake ndi kuthekera komwe kumatilola kupilira zovuta kapena zosasangalatsa, monga kusakhazikika kwakuthupi kapena kupanikizika kwamaganizidwe, osagwa.
Kumbali inayi, kulolerana kwa nkhawa kumatanthauzanso kulimbana ndi zovuta zamkati zomwe zimayambitsidwa ndi mtundu wina wamavuto kapena zoyipa. Izi zikutanthauza kuti titha kukhala ndi magwiridwe antchito omwe amatilola kuthana ndi zovuta munjira yosinthira, kupewa zopweteketsa kuti zisasokoneze magwiridwe athu.
Kulekerera kupsinjika, kuwopsa kwake
Masiku ano, pamene tikuyenera kutsutsana ndi nthawi ndi maudindo ochulukitsa, kukhala olekerera kupsinjika kumatha kukhala kovulaza kwambiri chifukwa kudzatitsogolera kukhala mumkhalidwe wovuta komanso wachisoni.
Munthu amene amalekerera kupsinjika kwambiri amatha kuyankha molakwika zinthu zikawaika pachingwe. Amakhala wokangalika kwambiri ndipo amachita zinthu mopupuluma kapena mwamakani, kapena atha kugwiritsa ntchito njira zopewera zomwe zitha kumuwononga.
Mwanjira imeneyi, kafukufuku wopangidwa ku Massachusetts General Hospital ndi anthu 118 omwe anali ndi kachilombo ka HIV adapeza kuti omwe ali ndi nkhawa yocheperako amakhala ndi zipsinjo zowonjezereka, amamwa mowa kwambiri ndi mankhwala osokoneza bongo, kapena kusiya mankhwala m'miyezi isanu ndi umodzi atakumana ndi zovuta pamoyo wawo.
Kafukufuku wina wapeza kuti anthu omwe ali ndi nkhawa zochepa amakhala opupuluma ndipo amatha kukhala ndi bulimia, nkhawa, kukhumudwa, uchidakwa, komanso / kapena mankhwala osokoneza bongo.
Vuto lalikulu ndiloti anthu omwe ali ndi vuto lolekerera kupsinjika nthawi zambiri amagwiritsa ntchito njira zopewera kuthawa zovuta kapena mayiko ena okhudzana nawo. Pofuna kuthawa malingaliro awa, amawonetsa zovuta zomwe zimatha kukhala zovulaza. Pachifukwa ichi, akatswiri azamisala atsimikiza kuti kulekerera kupsinjika ndi chisonyezo cha chiwopsezo pomwe kuloleza kupsinjika kumakhala ngati choteteza kumatenda osiyanasiyana.
Chosangalatsa ndichakuti, kulolerana kwa nkhawa sikungokhuza zathu zokha kulingalira bwino, komanso zimakhudzanso momwe timaonera dziko lapansi. Kafukufuku wina yemwe adachitika ku Yunivesite ya Tel Aviv adawonetsa kuti anthu omwe ali ndi nkhawa zochepa amakhalanso ndi malingaliro olakwika. Izi ndichifukwa choti zimawavuta kuthana ndi kusamvetseka, chifukwa chake amathamangira kumapeto kuti amve kuti ndi otetezeka.
Zipilala 5 zomwe kulolerana kwa nkhawa kumamangidwa
Anthu omwe amalekerera kupsinjika amagawana zina zomwe zimawathandiza kuthana ndi kupsinjika ndi mavuto:
1. Kuyembekezera zomwe zingachitike. "Zotsatira za zomwe sizikufunidwa ndizambiri, monga zosayembekezereka zimawonjezera kulemera kwa tsoka. Zowona kuti zinali zosayembekezereka kumalimbikitsa zomwe munthu amachita. Ndicho chifukwa chake tiyenera kuwonetsetsa kuti palibe chomwe chimatidabwitsa. […] Tiyenera kuwoneratu zonse zotheka ndikulimbikitsa mzimu kuti tithane ndi zinthu zomwe zingachitike ngati sitikufuna kudzimva kuti ndife opanikizika komanso odabwitsidwa. […] Aliyense akukumana ndi china chake molimba mtima chomwe akhala akukonzekera kwanthawi yayitali. Iwo omwe sanakonzekere, mbali ina, adzachita zoipa pazinthu zazing'ono ", Seneca adalemba zaka mazana angapo zapitazo. Anthu omwe amalekerera kupsinjika amatha kuyembekezera zokumana nazo zoyipa ndikukonzekera m'maganizo.
2. Chotsani chidwi chanu pazokhumudwitsa. Tikakumana ndi nthawi yovuta, si zachilendo kuti chidwi chathu chonse chimangoyang'ana zomwe zikuchitika. Koma mwanjira imeneyi titha kumaliza kukulitsa mavutowo, ndikudziphatika mumachitidwe oopsa omwe malingaliro athu amayambitsa ndikudya madandaulo. Anthu omwe ali ndi kulolerana kovutikira kwambiri, mbali inayi, satengeka kwambiri ndi zovuta kapena malingaliro, koma amatha kuwongolera chidwi chawo. Sikuti amaiwala za zovuta, amangodziwa kugawa zomwe ali nazo kuti asamangoganizira zomwe zimawachitikira ndikuti athe kupita chitsogozo.
3. Kuwunikanso momwe zinthu zilili zovomerezeka. Tikakhala m'mavuto, titha kulowa molakwika poganiza kuti zonse zaipa kuposa momwe ziliri. Kukhumudwa ndi kupsinjika mtima kumatha kukhala mandala omwe timawona dziko molakwika. Izi zitha kutipangitsa kukhulupirira kuti chilichonse ndi chosapiririka kapena choopsa. Anthu omwe amalekerera kupsinjika sakonda zovuta, koma amatha kuchepetsa zovuta zawo pamlingo wovomerezeka womwe umawalola kupitiliza kuwongolera moyo wawo watsiku ndi tsiku ndikubwezeretsanso moyo wabwinobwino momwe angathere. Atha kuchita izi chifukwa amatha kuwona chithunzi chachikulu. Amamvetsetsa kuti vuto lomwe likuwadetsa nkhawa masiku ano liyenera kukhala losafunikira kapena kuchedwa mwezi umodzi kapena chaka chimodzi. Izi zimawathandiza kuwona nkhawa zawo moyenera.
4. Kutha kuwongolera machitidwe. Anthu omwe ali ndi kulekerera kupsinjika amatha kukhala ndi kudziletsa kokwanira komwe kumalepheretsa kukhumudwa pamakhalidwe awo mopitirira muyeso. Chifukwa chake amasinthabe magwiridwe antchito ngakhale pakati pa namondwe. Mulingo wodziyimira pawokha umateteza a kugwidwa m'maganizo, kotero simukutero kugunda pansi mwamalingaliro, koma ngakhale munthawi zovuta kwambiri amatha kusunga chizolowezi. Chosangalatsa ndichakuti, nthawi zambiri chizolowezi chomwe chimawalola kuti athetse nkhawa zomwe anyamula pamapewa awo kuti achepetse zovuta.
5. Kukambirana kwabwino kwamkati. Zinthu zikalakwika zimakhala zovuta kuwona kuwala kumapeto kwa mumphangayo. Ndikosavuta kutengeka ndi malingaliro olakwika komanso zamatsenga. Komabe, anthu omwe ali ndi vuto lapanikizika amakhala ndi zokambirana zamkati zabwino. Sangokhala opatsa chiyembekezo. Amadziwa kuti zinthu zitha kusokonekera kapena akudziwa kuti zitha kukulira, koma amalimbikitsana ndikudalira kuthekera kwawo kuthana ndi zomwe zichitike. Amati: "Nditha kuzichita", "Ndine munthu wamphamvu", "izi zipita", "Ndidadzukanso kale ndipo nditha kuzichitanso". Kukambirana kwabwino kwam'kati kumawapatsa mphamvu zomwe amafunikira kuti apirire mpaka mkuntho utatha.
Malire:
Leyro, TM ndi ena. A. Psychol Bull; 136 (4): 576-600.
O'Cleirigh, C. et. A. Behav Ther; 38 (3): 314-323.
Friedland, N. ndi. A. Kupsinjika Kuthana ndi Kupsinjika; 12 (4): 397-410.
Pakhomo Kulekerera kupsinjika, luso lofunikira kwambiri lomwe muyenera kukulitsa m'moyo idasindikizidwa koyamba mu Pakona ya Psychology.
