Mifungo yedu inosarudza manzwiro uye maitiro. Uye ndivo vanowanzotisvitsa pakuora mwoyo. Nzira iri nyore yekutanga kurwisana nayo ndeyokushandisa mishonga, iyo inowanzoita. Munyori anotengeswa zvakanyanya weMood Therapy, David Burns, anotenda kuti muzviitiko zvakawanda, cognitive behavioral therapy uye kunyange mamwe maitiro akareruka achabatsira kurarama nekuora mwoyo.
“Kuora mwoyo ndiyo nzira yakaipisisa yokutambura nokuda kwokunzwa kwokunyara kunopedza zvose, pfungwa yokusakosha, kusava netariro uye kuderera kwesimba retsika. Kushungurudzika kunogona kunzwa kwakaipisisa kupfuura kenza yekupedzisira-yekupedzisira nekuti varwere vekenza vazhinji vanonzwa vachidiwa, vane tariro, uye vane kuzviremekedza kwakanaka. Varwere vakawanda vakandiudza kuti vaishuvira rufu uye vainamata manheru ega ega kuti vagoonekwa vaine kenza uye vafe vaine chiremerera vasina kuzviuraya,” anonyora kudaro David Burns.
Asi mamiriro ezvinhu aya akaoma zvikuru anogona kugadziriswa, uye kwete chete nemishonga. Burns anotaura mapeji makumi maviri neshanu ezvidzidzo zvakasiyana-siyana zvinotsigira kutendeseka kwebhuku ridiki, "A Clinically Proven Way to Beat Depression Without Pills." Nyanzvi yezvepfungwa inogutsikana kuti nerubatsiro rwekuziva maitiro ekurapa zvinokwanisika kubatsira murwere kurarama nekunzwa kunyara uye mhosva, kuzvidya mwoyo, kuzvidzora uye mamwe "makomba matema" ekuora mwoyo. Panguva imwecheteyo, Burns anotaura kuti pane dzimwe nguva munhu haakwanisi kuita pasina mishonga, uye pasina mhaka anodana kurega antidepressants ari oga. Asi bhuku rake richakubatsira kuziva kuora mwoyo panguva yepakutanga uye kuwana zviri nani pfungwa dzisina kunaka.
“Kuora mwoyo chirwere uye hachifaniri kuva chikamu chehupenyu hwako. Unogona kubata nazvo nokudzidza nzira shomanana dziri nyore dzokusimudza manzwiro ako,” anotsanangura kudaro David Burns.
Danho rekutanga nderekuziva fungidziro dzako. Kune gumi.
1. Kufunga "Zvose kana Hapana". Zvinoita kuti tione nyika mune zvitema nemuchena: kana tikakundikana pane chimwe chinhu, saka tiri vakundi.
2. Overgeneralization. Chiitiko chimwe chete chinoonekwa senhevedzano yekukundikana.
3. Sefa isina kunaka. Pamusoro pezvinhu zvose, tinotarisa pane zvakashata. Nhunzi iri muchizoro inorema kupfuura chirongo chikuru chouchi.
4. Devaluation yezvakanaka. Chiitiko chakanaka, chinofadza, chakanaka hachina basa.
5. Mhedziso dzinokurumidza. Kunyangwe nekushaikwa kwechokwadi, tinosvitsa mhedziso dzinosvika kure, topa mutongo usingaenderane nekurukurirano uye kukwidza. Tingava nechokwadi chokuti mumwe munhu anoita nenzira yakasiyana kwatiri, “achiverenga” pfungwa dzake, kana kuti tinotarisira migumisiro yakaipa yezvinoitika uye totora fungidziro yacho sechinhu chisingafadziki.
6. Njodzi kana kusakoshesa. Tinowedzeredza kukosha kwezvimwe zvinhu uye zviitiko (somuenzaniso, kunaka kwezvimwe) uye tinodzikisira zvimwe (kukosha kwezvatakawana).
7. Mafungiro epfungwa. Manzwiro edu chiyero chechokwadi chezviitiko: "Ndinonzwa seizvi, saka zvakadaro."
8. Unofanira. Tinoedza kuzvikurudzira nemashoko okuti "inofanira", "inofanira", "inofanira", asi ine mhirizhonga. Kana isu pachedu tisingaiti chimwe chinhu nerubatsiro rweshamhu iyi, saka tinonzwa tine mhosva, uye kana vamwe "vanofanira", asi vasingazviiti, tinonzwa kutsamwa, kuora mwoyo uye kutsamwa.
9. Self-branding. Iyo yakanyanyisa fomu yekuwedzeredza: kana tikakanganisa, isu tinorasikirwa, kana imwe yacho iri "scoundrel." Isu tinotsanangura zviitiko mumutauro wemanzwiro, tisingafungi nezve chokwadi.
10. Kuita munhu. Isu tiri honzeri yezviitiko zvakaipa zvekunze izvo isu tisina mhosva nazvo pakutanga. "Mwana haadzidze zvakanaka - zvinoreva kuti ndiri mubereki akaipa."
Chinangwa ndechekutsiva pfungwa dzisina musoro uye dzehutsinye dzinongozadza pfungwa dzedu nedzakawanda.
Nokukoka izvi kukanganisa muupenyu hwedu, tinokoka kuora mwoyo, anodaro David Burns. Uye, maererano, kutevera idzi pfungwa otomatiki, unogona kushandura mamiriro ako. Zvakakosha kudzidza kudzivisa manzwiro anorwadza anobva pakukanganiswa kwepfungwa, nokuti haana kuvimbika uye asingadiwi. "Kana iwe ukangodzidza kuona hupenyu zvakanyanya, hupenyu hwako hwepfungwa huchawedzera kupfuma, uye iwe uchatanga kuonga kusuruvara kwechokwadi, uko kusina kukanganisa, pamwe chete nemufaro," anonyora psychotherapist.
Burns inopa akati wandei maekisesaizi uye matekiniki anokudzidzisa maitiro ekugadzirisa kukanganisa kunotivhiringa uye kuparadza kuzviremekedza kwedu. Semuenzaniso, hunyanzvi hwemakoramu matatu: pfungwa otomatiki (kuzvitsoropodza) yakanyorwa mavari, kukanganisa kwekuziva kunotemerwa, uye nzira nyowani yekuzvidzivirira (yakangwara mhinduro) inotsanangurwa. Iyo tekinoroji ichakubatsira iwe kudzokorora pfungwa dzako pamusoro pako kana ukakundikana. Chinangwa chayo ndechekutsiva pfungwa dzisina musoro uye dzehutsinye dzinongozadza pfungwa dzedu nemafungiro akawanda ane chinangwa uye ane musoro. Heino mimwe mienzaniso yekubata nekukanganiswa kwekuziva kwakadaro.
Kufunga otomatiki: Hapana chandinoita zvakanaka.
Cognitive Distortion: Kuwedzeredza
Mhinduro ine musoro: Nonsense! Ndinoita zvinhu zvakawanda zvakanaka!
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Kufunga otomatiki: Ndinogara ndichinonoka.
Cognitive Distortion: Kuwedzeredza
Mhinduro ine musoro: Handigari ndichinonoka. Ndakasvika nguva kakawanda! Kunyangwe ndikanonoka kakawanda kupfuura zvandinoda, ipapo ndichagadzirisa dambudziko iri uye ndoona kuti ndingaite sei kuti ndive nenguva.
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Kufunga otomatiki: Vanhu vese vachanditarisa kunge ndiri benzi.
Cognitive Distortion: Kuverenga pfungwa. Overgeneralization. Zvese-kana-hapana kufunga. Kufembera kukanganisa
Mhinduro ine musoro: Vamwe vanogona kugumbuka kuti ndanonoka, asi hakusi kuguma kwenyika. Musangano pachawo unogona kusatanga nenguva.
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Kufunga otomatiki: Zvinoratidza zvandiri munhu akarasika.
Cognitive Distortion: chitaridzi
Mhinduro ine musoro: Uyai, handisi munhu akarasika. Zvakawanda sei zvandakabudirira!
“Kunyora pfungwa dzisina kunaka uye mhinduro dzine musoro kungaita sokunyanya kurerutsa, kutambisa nguva, uye basa rakanyanya kugadzirwa,” anodaro munyori webhuku racho. — Zvinorevei izvi? Asi mafungiro aya anogona kuita basa reuporofita hunozadzika. Kusvikira waedza chishandiso ichi, haugone kuona kushanda kwayo. Tanga kuzadza aya makoramu matatu kwemaminitsi gumi nemashanu zuva rega rega, enderera kwemavhiki maviri, uye ona kuti zvinokanganisa sei manzwiro ako. Zvingangodaro, kuchinja kwemufananidzo wako pachako kuchakushamisa iwe.
Kunobva: David Burns 'Mood Therapy. Nzira yekiriniki yekurova kushungurudzika pasina mapiritsi ”(Alpina Publisher, 2019).