Ndinoda kurara asi handikwanise. Pane imwe nguva zvinoitika kumunhu wose. Taneta. Ndaneta mushure mekuswera kubasa. Pakuperera kwesimba redu. Asi pfungwa hadzitibvumiri kurara. Tinovhara maziso asi, hapana, hope hadziuye. Pfungwa dzinoramba dzichishanda. Kunetseka kwese, chaiko kana kusina hwaro, kunodzoka nesimba guru. Zvese zviri mukati zvakaramba zvakanyarara kana kudzvinyirirwa mukati mezuva zvinoita kunge zviri kuchema munzeve dzedu husiku.
Chokwadi, kushaya hope uye kufunga kunetseka vanyoreri vanowanzoenda vakabatana. Mafungiro edu ekutanga kazhinji kubvisa pfungwa dziya dzisingatitise hope nekuedza kudzivharira. Asi kuedza kudzima pfungwa uku kunowanzova nemugumisiro wakapesana uye kunoguma kwaita matambudziko akawanda kupfuura anogadzirisa.
Nzira yekubvisa sei pfungwa dzako usati warara kunze kwekuverenga makwai
1. Dzokorora shoko semantra
Imwe yemhinduro dzakareruka dzinobatsira kujekesa pfungwa dzako usati warara dzepfungwa dzinokutambudza husiku inonzi "joint suppression". Zvichida zita reunyanzvi uhwu hwakaoma, asi rinongobatanidzwa chete mukudzokorora shoko neshoko nokukurumidza zvokuti hazvibviri kuti chero imwe pfungwa ionekwe, iyo inoreva 3 kusvika ku4 pasekondi.
Chaizvoizvo, iwe unofanirwa kushandura iro izwi kuita imwe mhando ye yemunhu mantra. Izvi zvinokonzeresa iyo yekutanga intrusive yekufunga block iyo inokutadzisa kurara. Sezvineiwo, unofanira kusarudza sirabhi kana kutaura shoko pfupi risina chirevo chepfungwa kuitira kuti pfungwa dzako dzirege kuita mubatanidzwa wakashata unoutanga.
2. Zvitsause nekuona
Usiku, kunetseka kunowanzo kuperekedzwa nemifananidzo inopindirana. Kwete chete iwe unofunga nezvematambudziko, asi iwe zvakare unofungidzira zvakajeka mhedzisiro yavo. Muzviitiko izvi, the kuona maitiro dzinogona kuva dzebetsero huru mukunyaradza ndangariro, kunyange zvazvo zvichida kuchizotora rovedzo yakati isati yava inoshanda.
Ongororo yakaitwa paUniversity yeOxford yakaratidza kuti kuvhiringika nemifananidzo kunoshanda zvakanyanya pane kungoedza kuzvivhiringidza mupfungwa nekufunga nezve chimwe chinhu nekuti kunopa pfungwa chimwe chinhu chakanangana nekuita, ichiidzivirira kuti isanamatirana nepfungwa nezvinonetsa. .
Saka sarudza nharaunda yekuzorora iri nyore kufungidzira zvakadzama, ingave runyararo rwemahombekombe, nzvimbo ine bucolic kana masikati akanaka ezuva mubindu. Kana uchinge wasarudza nharaunda, chinangwa ndechekunyudza zvakadzika sezvinobvira nekudzoreredza zvinoonekwa, ruzivo, ruzha uye hwema hwezvakatipoteredza. Iwe ucharara usingazvizivi, uye kupfuura zvose, iwe uchakwanisa kuzorora zvakanyanya.
3. Sangana nekutenda
Pfungwa dzisina kunaka dzinowanzokukwevera mudenderedzwa rakashata rekushushikana uye kukudziridza maonero asina kunaka ayo anowedzera kushaya hope. Kutaura zvazviri, imwe ongororo yakaitwa paYunivhesiti yeGeneva yakaratidza kuti vanhu pavaiyeuka kuzvidemba kwavo vasati varara, zvaitora nguva yakareba kuti varare kupfuura vaya vaifunga nezvezvavaidada nazvo.
Ukuwo, vatsvakurudzi vepaYunivhesiti yeManchester vakawana kuti vanhu vane kushaya hope vaikwanisa kurara zviri nani pavakaisa pfungwa dzavo papfungwa dzakanaka uye zvinhu zvavainzwa vachionga vasati varara.
Pasina kupokana, kucherechedza zvinhu zvakanaka muhupenyu, chero chinhu chaunogona kunzwa uchionga, chichabatsira kubvisa makore erima ekushushikana uye kubatsira pfungwa dzako kuwana runyararo rwainoda kupa nzira yekurara. Nokudaro, paunoisa musoro wako pamutsago, pane kufunga nezvematambudziko ose ezuva uye matambudziko ose emangwana, edza kuisa pfungwa pazvinhu izvo zvaunogona kunzwa uchionga uye rega manzwiro iwayo ekudzikama atore.
Zvinyorwa:
Schmidt, RE & Van der Linden, M. (2013) Kunzwa Kunyanya Kuzvidemba Kuvata Akarara: Kuedza Kushanda Kwekuzvidemba Kunononoka Kurara Kutanga. Cogn Ther Res; 37 (4): 872-880.
Wood, AM et. Al. (2009) Kutenda kunokanganisa kurara kuburikidza nemaitiro ekuziva munhu asati arara. J Psychosom Res; 66 (1): 43-48.
Harvey, AG & Payne, S. (2002) Kutungamirirwa kwemafungiro asina kudiwa asati avata mukusarara: kuvhiringidza nemifananidzo maringe nekukanganiswa kwese. Behav Res Ther; 40: 267-277.
Levey, AB uye. Al. (1991) Articulatory kudzvinyirira uye kurapwa kwekushaya hope. Behav Res Ther; 29: 85-89.
Kupinda Nzira yekubvisa sei pfungwa dzako usati warara? 3 maitiro anoshanda yakatanga kubudiswa muna Kona yePsychology.
