Hupenyu hahuna kunaka nguva dzose, handiti? Dzimwe nguva tinosangana nematambudziko, matambudziko, uye zvipingamupinyi zvatisina kumbobvira tarota nezvazvo. Funga nezvazvo, pamwe wakarasikirwa nebasa rawakanga uchiita zvakanaka. Kana kuti unogona kukuvadzwa nemunhu wawaivimba naye zvikuru. Pamwe unogona kurwara wotambura nechirwere chisingafungidzike wobva wagumisa hupenyu hwako. Panguva dzakadai, vamwe vanhu vanowira nekukurumidza uye vanomanikidzwa zvikuru mupfungwa. Asi vamwe vanobuda vakasimba munguva idzodzo dzakaoma, vodzidza chidzidzo chitsva, vomukazve. Simba iroro, ushingi hwepfungwa husingazununguki ndihwo hwatinoti kusimba , kana muchiRungu, 'Kusimba' . Nhasi, muchinyorwa chino, tichataura nezve 'Kudzidziswa Kusimba', kunodzidzisa pfungwa dzedu kutarisana nechero dutu rinouya muhupenyu.
Zvichitaurwa zviri nyore, chii chinonzi 'Kudzidziswa Kutsungirira'?
Funga nezve 'Kudzidzira Kutsungirira' semhando ye'kurovedza muviri' kwepfungwa dzedu. Kungofanana nekuenda kwatinoita kujimu kunovaka tsandanyama nekusimbisa miviri yedu, iyi ipurogiramu yekudzidzisa inosimbisa pfungwa dzedu uye inotidzidzisa maitiro ekugadzirisa kushushikana nenguva dzakaoma muhupenyu.
Zvakafanana nebhora rerabha. Patinorova bhora rerabha pasi, rinodzokera kumusoro. Asi kana girazi rikawira pasi, rinopwanyika uye rinotyoka. 'Kusimba' ndiko kugona kudzoka shure sebhora rerabha iroro. Chinoitwa nekudzidziswa uku ndechekudzidzisa pfungwa dzedu kudzoka shure sebhora rerabha kana matambudziko ehupenyu awira pasi, kwete kupwanyika segirazi.
Kudzidziswa uku hakungoshandiswi chete kubatsira vashandi verubatsiro kuti vatsungirire matambudziko avanosangana nawo panguva yenjodzi huru yakaita setsunami. Kunoshandiswawo kubatsira munhu ane chirwere chakakomba kuti atsungirire matambudziko aanosangana nawo. Asi izvi hazvingogumiri panjodzi huru chete. Kunyangwe mumatambudziko madiki anoitika muhupenyu hwedu hwezuva nezuva, kudzidziswa uku kunogona kutibatsira kuti tipone uye tidzokere kubasa .
Kudzidziswa uku kwakakosha kuna ani?
Kutaura zvazviri, chero munhu anogona kutora chikamu mukudzidziswa uku. Nekuti matambudziko ehupenyu anowanikwa kune wese munhu. Zvisinei, zvinobatsira zvikuru kumapoka anotevera:
- Vanopa rubatsiro rwekutanga uye vanopa rubatsiro rwekukurumidzira: Semuenzaniso, vashandi veamburenzi, vanodzima moto.
- Vashandi vanobatsira panjodzi: Vanhu vanoshanda panguva dzenjodzi dzakadai semafashamo nekudonha kwevhu.
- Mapurisa anoshanda muchiuto nemapurisa.
- Vashandi vezvehutano: Vanachiremba, vanamukoti, neavo vanotarisira varwere. Funga nezvekushushikana kunosangana nachiremba kana mukoti anoshanda muchipatara chehurumende munyika medu pazuva. Rudzi urwu rwekudzidziswa runokosha zvikuru kwavari.
- Vanhu vane zvirwere zvisingaperi: Semuenzaniso, izvi zvinogona kubatsira munhu anorarama nechirwere chenguva refu chakadai sechirwere cheshuga, chirwere cheitsvo, kana kenza kugadzirisa kushushikana kunouya nacho.
- Munhu wese anogara achinetseka kana kuti akambosangana nematambudziko makuru muhupenyu.
Chinhu chakakosha ndechekuti, hapana mumwe wedu anouya munyika ino nesimba repfungwa ratinoda kuti tigadzirise matambudziko ese. Zvakafanana nekudzidza mutauro mutsva, chimwe chinhu chatinofanira kudzidzira nekuvandudza.
Unoziva sei kana simba rako repfungwa risina kusimba?
Kana wakasangana nechiitiko chinokushungurudza munguva pfupi yapfuura, unogona zvakare kusangana nezviratidzo zvinotevera. Kana chimwe chezviratidzo izvi chikaramba chiripo kweanopfuura mavhiki maviri kana chichiwedzera zuva nezuva , chingave chiratidzo chekuti simba rako remanzwiro harisi kusimba zvakanyanya.
| Chiratidzo | Tsananguro iri nyore |
|---|---|
| Kunzwa kutya nekuzvidya mwoyo kakawanda | Kunzwa kutya, kunetseka, uye kuzvidya mwoyo pasina chikonzero. |
| Kuwedzera kushushikana | Kunzwa mutoro mukuru uye kumanikidzwa mupfungwa pamusoro pezvinhu zvidiki-diki. |
| Matambudziko ekurara | Kusakwanisa kurara husiku, kumuka kubva kuhope, uye kunzwa kuneta zvakanyanya masikati. |
| Kuomerwa nekuisa pfungwa pachinhu chimwe chete | Kusakwanisa kuisa pfungwa pabasa riripo, kuoma kuita zvisarudzo. |
| Kuchinja mukudya | Kushaya chido chekudya kana kudya zvakanyanya, kusagadzikana mudumbu. |
| Kuora mwoyo, kusuruvara, uye kunzwa uine mhosva | Kunzwa kusuruvara nguva dzese, kuchema zviri nyore, kunzwa uine mhosva nezvauri. |
| Kuchinja kwemaitiro | Kukurumidza kutsamwa, kugara uchinetsana nevamwe. |
| Kusasangana kwevanhu panzvimbo imwe | Kuedza kuva ndega, uchidzivisa shamwari nemhuri. |
| Kuwedzera kwekushandisa zvinodhaka/doro | Kusakwanisa kurarama nekusuwa nekushushikana, kushandisa doro, fodya, kana zvimwe zvinodhaka. |
| Kudzikira kwekudzivirira muviri | Zvirwere zvinowanzoitika zvakaita sedzihwa nekukosora. |
Kana ukaramba uine zviratidzo izvi, ndapota usazviregeredza uye taura nachiremba wemhuri yako (Primary Care Physician) kana mupi wezano wehutano hwepfungwa .
Zvikuru yeuka: Kana uri kufunga zvekuda kuzviuraya, usazvivharire mukati mako. Ungave uine chaunofunga kana kuti uchitozviita, chiratidzo chekunyevera. Zvakakosha kutaura nemumwe munhu waunovimba naye nezvazvo.
Chii chinoitika panguva ye'Kudzidziswa Kutsungirira'?
Kazhinji, kudzidziswa uku kunoitika kuburikidza nekukurukurirana chiso nechiso nenyanzvi yehutano hwepfungwa . Dzimwe nguva, masevhisi aya anogonawo kuwanikwa kuburikidza neindaneti.
Kudzidziswa uku kunowanzoitwa kamwe chete pasvondo kweawa imwe chete kana awa nehafu, kwemavhiki kana mwedzi yakati wandei. Kunokudzidzisa nzira dzakasiyana-siyana uye matekiniki achakubatsira kutarisana nematambudziko ehupenyu. Kudzidziswa uku kwakagadzirirwa kukubatsira kugadzirira dambudziko risati raitika.Zvisinei, unogona kuwana kudzidziswa uku kungave uri pakati pedambudziko kana kuti rapera.
Chii chinodzidziswa mukudzidziswa uku?
Mukudzidziswa uku, muchadzidziswa nezve nzira dzakasiyana siyana dzekurapa kwepfungwa.
- Kurapa Nemaitiro Ekufunga Nekufunga (CBT): Izvi zvinotidzidzisa kunzwisisa kubatana kuripo pakati pepfungwa dzedu, manzwiro edu, uye maitiro edu. Zvinotidzidzisa maitiro ekuziva nekuchinja mafungiro asina kunaka.
- Kudzidziswa Kudzora Manzwiro: Dzidzira kudzora manzwiro akasimba akadai sekutsamwa nekusuruvara uye usakundwa nazvo.
- Kudzidziswa Kufunga: Izvi zvinokudzidzisa kurarama munguva ino uye kusazvidya mwoyo nezvinhu zvisina basa.
- Dzidzo yepfungwa: Inopa ruzivo nezvekuti kushushikana chii uye kuti kunokanganisa sei miviri yedu.
- Kudzidzira Kuzorodza: Dzidzira kudzikamisa pfungwa dzako uchishandisa nzira dziri nyore dzakadai sekufema zvakadzika.
- Kuzvinzwira tsitsi nekutenda: Kudzidzira kuva nemutsa kwauri uye kugutsikana nezvauinazvo.
Ungashandisa sei zvinhu izvi muhupenyu hwako? - Mienzaniso inoshanda
Fungidzira kuti uri kutarisana nedambudziko guru muhupenyu hwako. Pamwe idambudziko kubasa, dambudziko remhuri, kana dambudziko remari. Heino nzira yaungashandisa nayo hunhu hwe'kutsungirira'.
1. Usati wasangana nedambudziko...
- Tsvaga ruzivo rwakawanda sezvinobvira: Tsvaga ruzivo rwakawanda sezvinobvira nezvedambudziko usati watarisana naro. Izvi zvinogona kukubatsira kubvisa kutya kusina basa.
- Ramba wakabatana neshamwari dzako: Usave wega kana paine dambudziko. Taura neshamwari dzako dzepamwoyo nemhuri yako nguva nenguva. Vachakusimbisa zvikuru.
- Ronga: Ronga zvinhu zvaunofanira kuita. Kana paine zvinhu zvakaoma kuti uite uri wega, tsvaga mumwe munhu kuti akubatsire kuzviita.
2. Kana uri pakati pedambudziko...
- Funga nezvako: Hazvisi zveudyire kufunga nezvako iwe pachako uchifunga nezvevamwe. Usakanganwa kudya chikafu chinovaka muviri nenguva uye kuzorora.
- Kumbira rubatsiro: Usatya kutaura kuti, "Handigoni kuzviita ndega, ndinoda rubatsiro." Chiratidzo chesimba.
- Dzidzira nzira dzekudzikamisa pfungwa: Kana uchinzwa kuremerwa, tora maminitsi mashoma kuvhara maziso ako wofema zvakadzika zvishanu. Izvi zvichakubatsira kunzwa zororo guru.
3. Kana dambudziko rapera...
- Taura nenyanzvi yezvepfungwa : Kana uchiri kunetseka nezvakaitika, tsvaga rubatsiro rwenyanzvi.
- Zvipe nguva:Kana nguva dzakaoma dzapera, zvinhu hazvizodzokeri sezvazvaive. Zvipe nguva yekupora.
- Jaira kutaura "kwete": Haufanire kutaura "hongu" kune zvese. Jaira kutaura "kwete" kune zvinhu zvausingakwanise kuita kana zviri kukukonzera kushushikana.
Ndezvipi zvakanakira 'Kudzidziswa Kutsungirira'?
Kukosha kuchawedzerwa nekudzidziswa uku muhupenyu hwako hakusi kwekusakosha.
- Kugona kukurumidza kupora kubva mukukanganisa: Kugona kutarisana nekukunda chero dambudziko kana chipingamupinyi muhupenyu.
- Kuziva kwekuwana rubatsiro: Uchanzwisisa kuti ndiani uye kupi kwaunogona kukumbira rubatsiro munguva dzematambudziko.
- Nzira dzakanaka dzekuderedza kushushikana: Paunonzwa kusuruvara kana kushushikana, unodzidza kushandisa nzira dzakanaka dzakadai sekurovedza muviri uye kuita zvinhu zvakanaka pane kushandisa doro.
- Kugona kufunga zvakanaka: Unokwanisa kuona chidzidzo chinogona kudzidzwa kubva padambudziko, pane kuritarisa zvisina kunaka.
Vanhu vane pfungwa dzakasimba uye vanotsungirira vanowanzova nepfungwa dzakapinza. Vanoratidzawo hunhu hunotevera:
- Kuva munhu anochinjika pakushandisa nguva nezvinhu zvake.
- Kuda kuziva nezvenyika yakakupoteredza.
- Gara uchitarisa pane zvakanaka uye ratidza kutenda .
- Kuziva kuti simba guru remunhu rinogonawo kuva dambudziko guru kune mumwe munhu.
Ndirini pakanakisisa kuenda kuna chiremba?
Kana zviratidzo zvinotevera zvikaramba zviripo kweanopfuura mavhiki maviri mushure mechiitiko chinoshungurudza, enda kuna chiremba nekukasika. Usazviregeredza.
| Mamiriro ezvinhu apo zvinodikanwa kutsvaga mazano ekurapa | |
|---|---|
| 1. | Kana uchinzwa kusuruvara zvakanyanya kana kusurukirwa . |
| 2. | Kana uine pfungwa dzekuzvikuvadza iwe pachako kana vamwe . |
| 3. | Kana zviratidzo zvepfungwa zvikaonekwa, zvakaita sekuona kana kunzwa zvinhu zvisipo. |
| 4. | Kana wakaora mwoyo zvekuti hausisina hanya nehutsanana hwako (sekugeza, kudya) . |
| 5. | Kana ukashandisa zvinodhaka kana doro zvisina kunaka kuti udzivise matambudziko. |
Kana iwe kana mumwe munhu ari pedyo newe ari munjodzi, fonera 1990 (Suvaseriya) nekukasika kana kuenda kuchipatara chiri pedyo cheEmergency Treatment Unit (ETU).
Hupenyu hahuna kutarisirwa. Hunogona kutiunzira matambudziko akaoma zvikuru ekutsungirira. Dzimwe nguva, zvakaoma kukunda zvinhu izvozvo uri wega. 'Kudzidziswa Kutsungirira' chishandiso chinokosha chinogona kukubatsira munguva dzakadai.
Chinhu chakakosha ndechekuti kuda rubatsiro kana kunzwa sekuti pfungwa hadzina simba hakusi kushaya simba. Sezvatakambotaura, vanhu havaberekwi vaine simba rekutsungirira. Zvakafanana nekuvaka simba nekurovedza muviri pajimu, chimwe chinhu chatinodzidza, tinoita, uye tinochikudziridza.
Kana wakabatikana muhupenyu hwako uye uchinzwa sekunge hauchakwanisi kufambira mberi, yeuka kuti hausi wega. Zvirokwazvo pane chiremba kana mupi wezano wehutano hwepfungwa anogona kukubatsira.
Mharidzo Yekuenda Nayo Kumba
- Kutsungirira hakusi chinhu chatinozvarwa nacho, hunyanzvi hwatinofanira kudzidza nekushandisa.
- Kudzidziswa uku kuchakupa simba rekudzokera shure sebhora rerabha mushure mekupindwa muropa muhupenyu.
- Zvakajairika kunzwa wakaremerwa uye waneta. Usatya kukumbira rubatsiro panguva dzakadai.
- Kana zviratidzo zvekuora mwoyo (zvakadai sekusuruvara, kushaya hope) zvikaramba zviripo kana kuti zvakanyanya, ndapota usazviregeredza uye taura nachiremba wako.
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