Kutya kurasikirwa nebasa, kurasikirwa nemari kunokura kuva funganyo yenguva dzose. Kusakwanisa kutaura neshamwari, kutaura nehama kunoita kuti stress isatsungirike. Asi isu tinogona kuzvibatsira isu kupona kuvharirwa uye kunyange kubatsirwa nazvo, anodaro psychotherapist Christine Hammond.
Denda racho uye kuzviparadzanisa nevamwe zvakava dambudziko guru kuna Mary. Kusangana neshamwari nguva dzose kwakamubatsira kuti avhiringidze uye asununguke, uye zvino, pazvakava zvisingabviri kuona uye kumbundira, akapenga chaizvo nekunetseka.
Basa rakamira uye hazvina kujeka kuti zvaizoita sei kudzokera kwariri, uye panguva ino, nguva yekubhadhara yakanga yava kusvika kubhadhara chikwereti chemotokari nerendi. Mhuri yaMaria yaigara kure zvikuru uye yaisagona kumubatsira.
Akapererwa, zvaiita sekuti aisakwanisa kurarama nazvo, aigara achishungurudzwa nekufunganya. Kunyange zvazvo HR akanga amuvimbisa kuti akanga asiri kuzodzingwa basa, kuderedzwa kupi nokupi kwemari yaanowana kwaigona kuva njodzi kwaari.
Kuzvidya mwoyo kwakatanga, dzimwe nguva kwakachinja kuva kutya nezveramangwana rinobvira. Maria akafunga nekutya kuti zvose zvaiitika zvaizochinja sei upenyu hwake, uye paainyanya kufunga, aibva awedzera kutya.
Mukupererwa nezano rose, akaedza kuwana nyaradzo mudoro. Asi haana kubatsirawo. Zuva rakatevera, achirwara nechirwere chekuzvimba, akaona kuti yakanga yava nguva yekuchinja chimwe chinhu. Tichishandisa muenzaniso wake, ngationei kuti ungaite sei zvinobudirira kushushikana kana wakavharirwa pamba nekuda kwekuvharirwa.
1. Fungisisa. Edza kufungisisa kwemaminitsi mashanu. Vhara maziso ako, edza kufema zvakanyanya uye kungotarisa kuti pfungwa dzakasiyana dzinomuka sei uye dzinopera. Musarega mumwe wavo achinonoka kwenguva refu. “Kupfurikidza nokufungisisa, unorovedza ndangariro yako kubvisa mifungo yakaipa inokonzera kufunganya,” anotsanangura kudaro murapi wendangariro Christine Hammond.
2. Tora zororo. Kazhinji, kufunganya kunobva pakuedza kuita zvinhu zvakawanda panguva imwe chete. Mira, sarudza chinhu chimwe uye tarisa pachiri chete, uchiisa parutivi zvimwe zvese kwechinguva. Izvi zvichabvisa kushushikana kwakanyanya uye kukubvumira kuti uzorore uye kudzikama zvishoma.
3. Usamhanyire. Edza kuita nemaune zvinhu zvose zvishoma zvishoma. Zvakakosha kuti usakurumidze uye usazviratidze kune kunyanya kunetseka. Mukumhanya-mhanya kwehupenyu hwazvino, kufunganya dzimwe nguva kunoshanda sechiyeuchidzo chinobatsira kutora nguva yako uye kunakidzwa sekondi yega yega.
4. Fema zvakanyanya. Kufema kwakadzika ne "dumbu" kunobatsira zvakanaka kubvisa kushushikana panguva inotyisa. “Edza kurovedza muviri: femereka nemumhino dzako kwemasekonzi mana, bata kufema kwako kwemasekonzi mana, wozofemera nemuromo wako kwemasekonzi mana,” anorumbidza kudaro Hammond.
Nekumanikidza muviri wako kudzora rhythm yekufema kwako, unogona kumisa kuvhunduka kunopinda uye kuchengetedza kugadzikana kwako.
5. Vimba nemanzwiro ako. Kuzvidya mwoyo kunowanzoshanda sechiratidzo chenyevero chokuti chimwe chinhu hachina kunaka. Hazvisi nguva dzose zvakakodzera kudzvinyirira zvachose, dzimwe nguva zvinobatsira kunyatsoongorora mamiriro ezvinhu uye mamiriro acho ezvinhu uye kuwana chii chinokonzera kusagadzikana. Kana iwe wakakwanisa kuwana chikonzero chemamiriro ako ezvinhu, unofanirwa kuvimba nemafungiro ako uye ugare kure nezvinokunetsa.
6. Zorora. Kuzviudza kuti "Handinganetseki" kunongowedzera kushushikana kwako. Uchifunga nezvazvo, unoidyisa, kwete kuirega ichipera. Zviri nani kushandura kutarisa kune chimwe chinhu chisingakoshi - semuenzaniso, kune tactile sensations yeshangu patsoka dzako. Kushaiswa zvokudya zvinovaka muviri, kufunganya kuchapera nokukurumidza.
7. Kunyanya kufunganya. Muviri wedu haukwanisi kusiyanisa kufunganya nekunakidzwa kwemanzwiro. Unogona kushandisa izvi kumunyengedza nekuzviudza, "Ndiri kungofara." Izvi zvichabatsira uropi kumisa kutya uye kukupa mukana wekudhonza iwe pachako.
8. Tarisa kure. Kana kushungurudzika kukaitika, edza kushandura maziso ako kune chimwe chinhu chiri kure. Izvi zvichakubatsira iwe kuchinja uye kuzorora.
9. Kudziya. “Kakawanda, kufunganya kunogara mumuviri wako, uye hautombozvioni,” munyori wacho anoyeuka kudaro. Teerera iwe pachako, inzwa uko kunetsana kwemuviri kwakaungana, uye ita maekisesaizi ekudziya-up. Nenzira, kuvharirwa ndicho chikonzero chikuru chekutanga kuita yoga.
10. Wana mhepo. "Kuonana nemasikirwo ndiwo mushonga wakanakisa wekuremerwa kwekunzwa, izvo zvinowanzoitika kune avo vanopedza nguva yakawandisa mumadziro mana," anoyeuka kudaro Hammond.
Kana mamiriro ekuvharirwa achibvumira, famba nembwa pachivanze. Yemura miti, lawn, maruva. Mhepo yakachena inobatsira kubvisa kukanganiswa kwekutya kwakaunganidzwa.
Isa chigaro pavharanda uye ugare, uchingotarisa shiri uye uchinakidzwa nezuva kana mvura. Vhura mahwindo, tarisa miti nedenga. Uye kana zvichibvira, enda kunyika uye famba-famba pedyo neimba.
11. Zvigadzirire chinwiwa chinotonhora. Pane nzira yakanaka yekukurumidza kutarisana nekuzvidya mwoyo - kunwa chimwe chinhu chinotonhora (chisina doro) mune imwe gulp. Iyo inotonhora inotonhora ichavhiringidza kubva kune zvinokanganisa pfungwa. Girazi hombe remvura yechando rinoshanda zvakanaka - rinozorodza uye rinomisa pakarepo kurwisa kwekushushikana.
12. Sarudza chinhu chekucherechedza. Tanga kuona chimwe chinhu chisiri kunze kwesimba rako - shiri inobhururuka kana tsindi ichikwira mumuti, feni inotenderera, girobhu rinopenya, mvura inodonha. Kucherechedza zvinhu zvemazuva ose zvausina simba pamusoro pazvo kunogona kubatsira kuderedza kunzwa kwekushaya simba.
13. Teerera manzwiro ako. Dzimwe nguva kufunganya kunovanza mamwe manzwiro atinodzivisa. Teerera iwe pachako uye edza kunzwisisa kana pane chikonzero chakadzama chekuzvidya mwoyo. Kuiwana, unogona kugadzirisa dambudziko zvachose.
14. Gamuchira kufunganya. Pane kurwa naro, bvuma. Kuzvidya mwoyo kuri pakati nepakati kwakajairika, kune utano, uye dzimwe nguva kunogona kutobudirira. Chione sechinhu chenguva pfupi chinouya chichienda. “Kazhinji, kana ukangorega kufunganya kuchingova, kunopera nokukurumidza zvakapetwa kaviri,” anodaro Kristin Hammond.
15. Inzwa kuonga. Mumamiriro ekufunganya kwakanyanya, kunzwa uchionga kunogona kubatsira kuderedza kushushikana. Chikonzero chekutenda chinogona kuva chero chinhu - zuva rinodziya rezuva, mufananidzo wakaisvonaka, kunyaradza uye kuchengeteka kumba.
Paunotanga kunakidzwa nehupenyu mune zvese zviratidzo zvakanyanya, kufunganya kunoderera uye kugara zvakanaka kunowedzera zvakanyanya. Nemhaka yokuti Maria akadzidza kumudzora, mwero we<em>stress hormone wakadzikira, kunyange zvazvo kusava nechokwadi nebasa.
Nezve munyori: Kristin Hammond i psychotherapist.