"Chiremba, zvirape iwe pachako": masayendisiti anoita sei nekunetseka

Hapana anodzivirirwa kubva mukushushikana nemhedzisiro yazvo. Zvinogona kuve zvakanyanya kuomera kune vepfungwa kuchengetedza musoro wakajeka pane vatengi vavo, nekuti ivo vanofanirwa kuve netsitsi, kugadzikana mupfungwa, uye kuisa pfungwa panguva imwe chete.

“Vanhu vanofunga kuti nyanzvi ipi neipi yepfungwa munhu ane tsinga dzesimbi kana kuti muchenjeri akavhenekerwa anogona kudzora manzwiro ake pamadiro. Nditendei, dzimwe nguva zviri nyore kwandiri kuti ndibatsire vamwe kupfuura ini,” anonyunyuta kudaro John Duffy, chiremba wepfungwa uye munyori webhuku rinonzi Parents in Access: An Optimistic View of Parenting Teens.

Inogona kuchinja

“Usati watarisana nezvinonetsa, unofanira kuziva kuti unazvo. Uye izvi hazvisi pachena nguva dzose. Ndinoedza kuteerera zviratidzo zvemuviri wangu, anodaro John Duffy. Semuenzaniso, gumbo rangu rinotanga kudedera kana musoro wangu unotsemuka.

Kuti ndibvise kushushikana, ndinonyora. Ndinonyora pfungwa dzezvinyorwa, kuchengeta dhayari, kana kungonyora manotsi. Kwandiri, ichi chiitwa chinoshanda chaizvo. Ndinoenda nemusoro mukuita kwekusika, uye musoro wangu unobviswa, uye kushushikana kunopera. Mushure mezvo, ndinogona kutarisa zvakadzikama pane zviri kundinetsa uye kuona kuti ndogadzirisa sei.

Ndinonzwa zvakafanana mushure mekuenda kugym kana kumhanya. Mukana wekuchinja."

Teerera kunzwa kwako

Deborah Serani, chiremba wepfungwa uye munyori weLiving with Depression, anoedza kuteerera muviri wake nekuupa zvauri kuda nenguva. "Kunzwa kunotora basa rakakura kwandiri: ruzha, hwema, shanduko yekushisa. Kiti yangu yekushushikana inosanganisira zvese zvinobata pfungwa: kubika, kurima gadheni, kupenda, kufungisisa, yoga, kufamba, kuteerera mimhanzi. Ndinoda kungogara pahwindo rakashama mumhepo yakachena, uye kugeza nelavender inonhuhwirira uye kapu yechamomile tii.

Ndinongoda nguva yangu, kunyange kana zvichireva kugara ndega mumotokari kwemaminitsi mashomanana, ndakazendamira pachigaro changu uye ndichiteerera jazz paredhiyo. Kana muchiona ndakadai, musaswedera pedyo neni.”

Vafadze ivo pachavo

Jeffrey Sumber, chiremba wepfungwa, munyori, uye mudzidzisi, anosvika pakushushikana nehuzivi… uye nekuseka. “Pandinenge ndiine stress, ndinofarira kudya zvakanaka. Chinofanira kuva chikafu chine utano. Ndinonyatsosarudza zvigadzirwa (zvese zvinofanira kunge zviri freshest!), Nyatsozvicheka, gadzira muto uye unakidzwe nendiro yakabikwa. Kwandiri, kuita uku kwakafanana nekufungisisa. Uye ini ndinogara ndichiburitsa smartphone yangu, tora mufananidzo wendiro yakapedzwa ndoitumira paFacebook: (sangano rinonyanyisa rakarambidzwa muRussia) rega shamwari dzangu dzindigodore.

Dhirowa miganhu

“Chidziviriro chakanakisisa kwandiri kuti ndisanetsekane ndechokudzika miganhu,” anodaro mumwe chiremba wepfungwa Ryan Howes. — Ndinoedza kutanga nekupedza zvidzidzo nenguva kuitira kuti pave nemukaha wemaminitsi gumi. Panguva ino, ndinokwanisa kunyora katsamba, kufona, kudya tudyo ... kana kungofema uye kuunganidza pfungwa dzangu. Maminitsi gumi haana kureba, asi zvakakwana kupora uye kugadzirira chikamu chinotevera.

Zvechokwadi, hazviiti nguva dzose kunyatsotevera mutemo uyu. Nevamwe vatengi, ndinogona kugara kwenguva yakareba. Asi ndinoedza kuomerera kune purogiramu, nokuti pakupedzisira inondibatsira - uye naizvozvo vatengi vangu.

Pamba, ndinoedza kubvisa kubva kubasa: ndinosiya mapepa angu ose, diary, foni yebhizimisi mafoni muhofisi kuitira kuti pasave nemuedzo wekuputsa hurumende.

Tevera tsika

“Senyanzvi yepfungwa uye amai vevana vatanhatu, ndinobata nekunetseka mupfungwa kupfuura zvandaizoda,” anobvuma kudaro nyanzvi yekushanda kwepfungwa uye nyanzvi yokubva pakusununguka Christina Hibbert. “Asi nokufamba kwemakore, ndakadzidza kuziva zviratidzo zvaro uye kubata nazvo ndisati ndavhunduka. I have structured my life kuti tension and kuneta zvirege kundishamisa. Zviitwa zvemangwanani, kuverenga Bhaibheri, kufungisisa, munyengetero. Zvokudya zvinovaka muviri, kuitira kuti simba rive rakakwana kwenguva yakareba. Kurara kwakanaka (kana vana vachibvumira).

Ini zvakare ndinove nechokwadi chekuisa parutivi nguva yekuzorora mukati mezuva: kurara pasi kwechinguva, kuverenga mashoma emapeji, kana kungozorora. Kuti ndibvise kushushikana mumuviri wangu, ndinoenda kunokwizwa zvakadzika kamwe chete pasvondo. Ndinodawo kugeza kunopisa pazuva rinotonhora.

Handibati stress sedambudziko. Asi, inguva yekuti utarise patsva hupenyu hwako. Kana ndikanyatsochenjerera, ndinowira mukuda kukwana, ipapo ndinoongororazve zvandinosungirwa. Kana ndikagumbuka uye ndisingade, ichi chiratidzo chekuti ndiri kutora zvakanyanya. Ichi chiratidzo chearamu: tora nguva yako, iva munyoro, tarisa-tarisa, inzwa uri mupenyu.

Tarisa pane chiito

Chii chaunofanira kuita kana kushushikana mupfungwa kuchikutadzisa kufunga zvakakwana? Therapist Joyce Marter anoshandisa nzira kubva ku arsenal yeAlcoholics Anonymous: «Vane pfungwa iyi -» chinhu chinotevera chakarurama. Pandinenge ndaremerwa nestress ndinopotsa ndatadza kuzvibata. Ipapo ndinoita chimwe chinhu chinobudirira, sekuchenesa nzvimbo yangu yebasa kuti ndinzwe ndakasununguka. Hazvina basa kuti chii chaizvo chandichazoita. Zvakakosha kuti zvinobatsira kushandura, kubvisa kutarisa kubva pane zvakaitika. Pandinongosvika pakuziva kwangu, ndinokurumidza kurondedzera chirongwa: chii chinofanira kuitwa kubvisa chikonzero chekuzvidya mwoyo.

Ini ndinoita zvemweya maitiro: yoga kufema, kufungisisa. Izvi zvinokutendera kuti udzikamise pfungwa dzisina kugadzikana, kwete kugara pane zvakapfuura uye nezveramangwana, uye kuzvipira zvizere kune yazvino nguva. Kuti ndinyaradze mutsoropodzi wangu wemukati, ndinodzokorora chinyararire mantra, "Ndiri munhu chete. Ndiri kuita zvese musimba rangu. " Ndinobvisa zvinhu zvese zvisina basa uye ndinoedza kuronzesa vamwe zvandisingakwanisi kuita ini.

Ndine boka rekutsigira - vanhu vepedyo vandinogovana navo pfungwa dzangu nezvakaitika, kubva kwavari vandinokumbira rubatsiro, mazano. Ndichizviyeuchidza kuti stress inouya ichienda. "Izviwo zvichapfuura". Pakupedzisira, ndinoedza kubvisa kubva pane zvakaitika kwandiri, kuti ndidzidze dambudziko kubva kumativi akasiyana. Kana isiri nyaya yehupenyu nerufu, ndinoedza kusanyanya kunyanyisa: dzimwe nguva kuseka kunobatsira kuwana mhinduro dzisingatarisirwe.

Hapana anogona kudzivisa kushushikana. Painotibata, tinonzwa sokuti tiri kurwiswa kubva kumativi ose. Ndicho chikonzero nei zvakakosha kukwanisa kushanda nayo nemazvo.

Zvimwe unogona kushandisa nzira dzatsanangurwa pamusoro apa. Kana kuti zvimwe uchafemerwa nazvo uye wogadzira dziviriro yako kubva kumadutu emweya. Imwe nzira kana imwe, chirongwa chakanyatsofungwa chekuita i "airbag" yakanaka iyo ichachengetedza psyche yako paunotarisana nekunetseka.