Mukuopa kukumana ndi mantha anu? Ndiye tiyeni tikambirane za Chithandizo cha Kuzindikira!

Kodi nthawi zina mumamva mantha achilendo a chinthu china? Mwina ndi malo okwera, akangaude, kapena khamu la anthu. Chifukwa cha mantha amenewa, mwina mumapewa zinthu zimenezo, malo amenewo, ndi zochitika zimenezo. Ngakhale kuti kupewa kumeneku kungamveke ngati mpumulo kwa kanthawi kochepa, chomwe chimachitikadi ndichakuti mantha anu amawonjezeka pakapita nthawi. Kodi n'kovuta bwanji kukhala moyo wanu kupewa zinthu zambiri motere? Koma musadandaule, pali chithandizo chothandiza kwambiri chomwe chingakuthandizeni kuthana ndi vutoli. Ndicho chimene timachitcha kuti Exposure Therapy .

Mwachidule, kodi Exposure Therapy ndi chiyani?

Kuchiza ndi mtundu wa mankhwala amisala omwe amaphatikizapo kudziika pang'onopang'ono ku chochitika, mkhalidwe, kapena mkhalidwe womwe umawopa m'malo otetezeka komanso olamulidwa . Ndi mtundu wa mankhwala omwe ali m'gulu la Cognitive Behavioral Therapy.

Taganizirani izi motere. Simungauze munthu amene amaopa madzi kuti adumphe m'madzi akuya nthawi yomweyo, sichoncho? Choyamba, mungamulole kuti aike mapazi ake m'madzi. Kenako angamuthandize kufika m'chiuno mwake. Pokhapokha angaphunzire kusambira pang'onopang'ono. Chithandizo cha Kuzindikira Kuli choncho. Wothandizira wanu adzakuthandizani kuthana ndi mantha anu pang'onopang'ono, m'njira yomwe mungathe kuthana nayo.

Cholinga chachikulu cha izi ndikuphunzitsanso ubongo wanu kuti zomwe mumaopa sizowopsa monga momwe mumaganizira. Mukapewa zinthu zomwe mumaopa, ubongo wanu umaganiza kuti, "Chabwino, ndili bwino chifukwa ndinazipewa. Izi zikutanthauza kuti zinali zoopsa." Koma mu chithandizochi, mukakumana ndi chinthucho ndipo sichikupwetekani, ubongo wanu pang'onopang'ono umaphunzira kuti palibe chifukwa chochiopa.

Kodi chithandizochi chimathandiza pa matenda otani?

Chithandizo cha kukhudzana ndi anthu odwala ndi njira yothandiza kwambiri pamavuto ambiri amisala, makamaka okhudzana ndi mantha ndi nkhawa.

Kodi njira zazikulu zochizira matenda a Exposure Therapy ndi ziti?

Pali njira zosiyanasiyana zochitira chithandizochi. Dokotala adzasankha njira yoyenera kwambiri kutengera vuto lanu komanso zomwe mukufuna.

1. Kuwonetsedwa mu Vivo

Iyi ndiyo njira yodziwika kwambiri. 'In vivo' imatanthauza "m'moyo weniweni." Izi zimaphatikizapo kukumana ndi chinthu, chochitika, kapena malo omwe mumawopadi.

• Mwachitsanzo: Ngati mukuopa agalu, inu ndi katswiri wanu mudzayamba mwayang'ana kagalu ka patali. Kenako yandikirani pang'ono. Mu gawo lotsatira, mwina yesani kunyamula kagalu. Izi zimachitika pang'onopang'ono.

2. Kuwonetsedwa Mwachifaniziro

Nthawi zina zimakhala zovuta kwambiri kukumana ndi zomwe mumaopa. Mwachitsanzo, mu PTSD, simungathe kukumbukiranso zomwe zidakuchitikirani. Apa ndi pomwe njira iyi imagwiritsidwa ntchito.

• Chitsanzo: Apa, katswiri wa zamaganizo akukupemphani kuti muganizire mwatsatanetsatane chochitika kapena kukumbukira komwe mukuopa. Akukupemphani kuti mukambirane za chochitikacho. Akukupemphani kuti mukumbukire momwe mumamvera, fungo, ndi mawu omwe munamva panthawiyo. Chifukwa izi zimachitika m'chipinda chotetezeka, mutha kuchita masewera olimbitsa thupi kuti muthane ndi mantha omwe amabwera ndi kukumbukira kumeneko.

3. Kuwonetsa Zochitika Zenizeni Pa Intaneti

Iyi ndi njira yomwe imagwiritsa ntchito ukadaulo wapamwamba pang'ono. Mwapangidwa mwaluso kuti mumve mantha kudzera mu mahedifoni a `Virtual Reality (VR)`.

• Mwachitsanzo: Kwa munthu amene amaopa kuuluka (aerophobia), ukadaulo wa VR ungagwiritsidwe ntchito kuwapatsa chidziwitso chokhala mkati mwa ndege ndikunyamuka, popanda kukwera ndege. Izi zimamveka ngati zenizeni, koma muli pamalo otetezeka m'chipinda cha katswiri wa zamaganizo.

4. Kuwonekera kwa Kuzindikira

Izi ndi zosiyana pang'ono. Anthu ena saopa chilichonse chakunja, koma amaopa zomwe zimachokera m'thupi lawo akamaopa. Izi zikutanthauza kuti, mtima wawo ukugunda mofulumira, mpweya wawo ukumva kubanika, thukuta lawo. Anthuwa amaopa kuti adzachita mantha ndi kufa.

• Chitsanzo: Apa, katswiri wa zamaganizo mwadala komanso mosamala amayambitsa kumva zinthu m'thupi lanu. Mwachitsanzo, angakuuzeni kuti muthamange mbali ina ndikuwonjezera kugunda kwa mtima wanu. Kapena angakupangitseni kumva ngati mukupuma mpweya kudzera mu chubu. Kenako mudzaphunzira kuti kumva zinthu zakuthupi kumeneku, ngakhale kuti n'kovuta, sikoopsa.

Palinso mitundu yosiyanasiyana malinga ndi momwe chithandizocho chakonzedwera.

Chithandizochi chingagawidwe m'magawo angapo kutengera liwiro ndi dongosolo lomwe njira zomwe zili pamwambapa zimagwiritsidwa ntchito.

• Kuwonetsedwa Pamagawo: Iyi ndi njira yomwe imagwiritsidwa ntchito kwambiri. Apa mumapanga mndandanda wa zinthu zomwe mumaopa, kuyambira zomwe sizimawopsyeza kwambiri mpaka zomwe zimawopsyeza kwambiri. Tiyeni tiyitane iyi kuti "makwerero amantha." Kenako, kuyambira pansi pa makwerero, chomwe ndi chinthu chosawopsyeza kwambiri, mumakwera pang'onopang'ono. Mukangopambana sitepe imodzi, mumapita ku sitepe ina.
• Kusefukira kwa Madzi: Izi zimaphatikizapo kukumana ndi mantha aakulu mwadzidzidzi , chinthu chomwe mumaopa kwambiri. Ngakhale kuti iyi ndi njira yomwe imapereka zotsatira mwachangu, si yoyenera aliyense. Izi zitha kukhala zovuta kwambiri. Izi ziyenera kuchitika motsogozedwa ndi katswiri wodziwa bwino ntchito.
• Kuthana ndi njira zochepetsera nkhawa (Kuchepetsa Kusokonezeka Maganizo):Chomwe chimachitika apa ndichakuti mumachita njira zomwe zimakuthandizani kukhala chete mukamaopa. Mwachitsanzo, mudzaphunzitsidwa momwe mungapumire mpweya wambiri komanso momwe mungamasulire minofu yanu. Kenako, mukachita mantha, mudzaphunzira kugwiritsa ntchito njira zimenezo kuti muchepetse nkhawa zanu.

Kodi njira imeneyi ya chithandizo imachitika bwanji?

Choyamba, inu ndi katswiri wanu wa zamaganizo mudzakumana kuti mukambirane bwino za mantha anu ndi momwe amakhudzira moyo wanu. Gawo loyamba ndikupeza chidaliro chanu ndikukupangitsani kumva kuti ndinu otetezeka.

Kenako, pamodzi, nonse awiri mupanga dongosolo la chithandizo. Amapanga chinthu chonga "makwerero a mantha" omwe tidakambirana kale. Mumayika mantha anu pa 1 mpaka 10, ndipo muwaike pa 1 mpaka 10, kuyambira ochepa mpaka ambiri.

Pamenepo ndi pomwe chithandizo chenicheni chimayamba. Mumayamba pansi pa makwerero. Izi zikutanthauza kuti mukukumana ndi chinthu chomwe mukungochiopa. Pamenepo, mantha ndi nkhawa zanu zimawonjezeka pang'onopang'ono, zimafika pachimake, kenako zimachepa pang'onopang'ono. Mumakhala pamenepo mpaka mutathawa. Wothandizira wanu amakuthandizani kulamulira malingaliro anu ndikukhazika mtima pansi panthawiyo.

Mukangoyamba kuchita bwino, mutha kupita ku gawo lotsatira mu gawo lotsatira. Mwanjira imeneyi, mudzakwera pang'onopang'ono. Nthawi zina, katswiri wa zamaganizo angakupatseninso homuweki yoti muchite kunyumba.

Kodi izi zitenga nthawi yayitali bwanji?

Nthawi yomwe imatenga kuti izi zichitike imasiyana kwambiri malinga ndi munthu ndi munthu. Zimatengera zinthu monga kuopsa kwa vuto lanu komanso kudzipereka kwanu ku chithandizo. Anthu ena amamva kusiyana kwakukulu pakangopita nthawi yochepa. Ena angatenge miyezi ingapo.

Kodi chithandizochi ndi chopambanadi?

Inde, ndi yothandiza kwambiri. Makamaka pa matenda monga Phobias. Kafukufuku wapeza kuti njira imeneyi ndi yothandiza kwa anthu opitilira 90% omwe amalandira chithandizo. Izi zikutanthauza kuti anthu asanu ndi anayi mwa khumi amapeza zotsatira zabwino! Ngakhale kuti matenda ovuta kwambiri monga PTSD ndi OCD angafunike chithandizo china, Exposure Therapy ndi gawo lofunika kwambiri komanso lothandiza la dongosolo la chithandizo.

Kodi pali chiopsezo chilichonse pa izi?

Zoona, mungamve kusasangalala pang'ono komanso kupsinjika maganizo kumayambiriro kwa chithandizo chifukwa mukukumana ndi mantha anu aakulu kuti mwakhala mukuzipewa moyo wanu wonse. Zimenezo ndi zachilendo.

Koma kumbukirani, iyi ndi njira yotetezeka komanso yothandiza kwambiri.Simukuchita izi nokha. Wothandizira wanu ndi munthu amene waphunzitsidwa mwapadera pa izi. Iye adzakhala nanu pa sitepe iliyonse, kukuthandizani, ndi kukutetezani. Choncho palibe chifukwa choopera.

Kodi ndiyenera kuyimbira dokotala wanga liti?

Ndi zachilendo kumva kusasangalala panthawi ya chithandizo. Koma ngati mukumva ngati zizindikiro zanu zikukulirakulira, kapena ngati mukukumana ndi mantha aakulu kapena mantha, dziwitsani dokotala wanu wa zamaganizo nthawi yomweyo.

Ngati mukuganiza zodzipha kapena mukuganiza zodzivulaza, chonde pitani ku Dipatimenti Yodzidzimutsa (ETU) kuchipatala chapafupi nanu nthawi yomweyo.

Kupempha thandizo pa vuto la matenda amisala kungakhale kovuta, koma ndi chinthu chabwino kwambiri chomwe mungachite nokha. Kuchiza ndi matenda amisala ndi chida chamtengo wapatali chomwe chingakuthandizeni kusiya mantha omwe amalamulira moyo wanu ndikukhala ndi moyo wachimwemwe.