Momwe Mungasinthire Maganizo Olakwika Ndi Kukonzanso Kwazidziwitso

Zamkati

• Kodi kukonzanso mozindikira kumagwira ntchito bwanji?
• Njira zokonzanso zamaganizidwe
• Kudziyang'anira
• Kufunsa malingaliro anu
• Kusonkhanitsa umboni
• Kupanga kuwunika kopindulitsa
• Kupanga njira zina
• Phindu lake ndi chiyani?
• Ndi mitundu iti yazinthu zomwe kukonzanso mozama kumathandizira?
• Kodi pali zovuta zina?
• Mfundo yofunika

Anthu ambiri amakumana ndi malingaliro olakwika nthawi ndi nthawi, koma nthawi zina machitidwewa amakhala ozikika kotero kuti amasokoneza ubale, kuchita bwino, komanso moyo wabwino.

Kukonzanso kuzindikira ndi gulu la njira zochiritsira zomwe zimathandiza anthu kuzindikira ndikusintha malingaliro awo olakwika.

Njira zoganiza zikakhala zowononga ndikudziwononga zokha, ndibwino kuti mupeze njira zosokonezera ndikuwongolera. Ndizomwe kukonzanso kuzindikira kumatha kuchita.

Kodi kukonzanso mozindikira kumagwira ntchito bwanji?

Kusintha kwazindikiritso kuli pamtima pazidziwitso zamachitidwe, njira yophunzirira bwino yolankhula yomwe ingakhale yothandiza pochiza matenda ambiri amisala, kuphatikiza kukhumudwa ndi zovuta zamatenda.

Pazidziwitso zamakhalidwe (CBT), wodwala komanso othandizira amagwirira ntchito limodzi kuti azindikire malingaliro olakwika omwe akuthandizira pamavuto ndikuyeserera njira zothandiza kukhazikitsanso malingaliro olakwika.

Kungakhale kovuta kuzindikira zolakwika m'malingaliro anu. Pachifukwachi, akatswiri ambiri amalimbikitsa kuti mugwire ntchito ndi othandizira mukayamba kukonzanso kuzindikira.

Monga momwe dzinali likusonyezera, maluso okonzanso mozindikira amakonzanso malingaliro osathandiza ndikuwamanganso moyenera komanso molondola.

Anthu nthawi zina amakumana ndi zokhota zazidziwitso - malingaliro omwe amapangitsa malingaliro osokonekera, osakhala oyenera pazowona. Zosokoneza zazidziwitso nthawi zambiri zimayambitsa kukhumudwa, nkhawa, mavuto am'mabanja, komanso zikhalidwe zodziwononga.

Zitsanzo zina zopotoza kuzindikira ndi monga:

• kuganiza zakuda ndi zoyera
• kuwononga
• kuchulukitsa
• kusinthika

Kukonzanso kwamalingaliro kumapereka mpata wozindikira malingaliro olakwikawa momwe akuwonekera. Mutha kuyesezanso kusinthanso malingaliro awa m'njira zolondola komanso zothandiza.

Lingaliro ndiloti ngati mutha kusintha momwe mumawonera zochitika kapena zochitika zina, mutha kusintha malingaliro omwe muli nawo komanso zomwe mumachita.

Ndiye mumakonzanso bwanji malingaliro olakwika?

Njira zokonzanso zamaganizidwe

Ngakhale aliyense atha kugwiritsa ntchito njira zosinthira kuzindikira kuti akonze malingaliridwe awo, anthu ambiri zimawawona kukhala zothandiza kuthandizana ndi othandizira.

Wothandizira atha kukuthandizani kuti mudziwe zovuta zomwe zikukukhudzani. Akhozanso kufotokozera momwe lingaliro lingachitikire zopanda pake kapena zolakwika.

Wothandizira amathanso kukuthandizani kuti muphunzire "kufunsa" malingaliro olakwika ndikuwakonzanso kuti akhale abwino.

Nayi chitsogozo chachidule cha njira zina zomwe zikukhudzidwa pakukonzanso kuzindikira:

Kudziyang'anira

Kusintha kalingaliridwe kosabereka, muyenera kudziwa kulakwitsa komwe mukupanga. Kukonzanso kuzindikira kumatengera kuthekera kwanu kuzindikira malingaliro omwe amabweretsa malingaliro osalimbikitsa komanso malingaliro anu.

Ndizofunikanso kuzindikira nthawi komanso komwe malingalirowo amabwera. Zitha kukhala kuti mumakhala pachiwopsezo chazisokonezo zazidziwitso nthawi zina. Kudziwa mavuto amenewa kungakuthandizeni kukonzekera pasadakhale.

Mwachitsanzo, ngati ndinu wophunzira yemwe ali ndi vuto la nkhawa, mutha kuwona njira zowononga poyesa madera. Mwinamwake kachitidwe kanu kamapita motere: Ndilephera mayeso amenewa, ndikulephera maphunzirowo, ndipo sindingathe kumaliza nawo wina aliyense. Aliyense adzadziwa kuti ndalephera.

Kudziwa kuti kusatetezeka kulipo kungakuthandizeni kuti mukhale ndi malingaliro olakwika ndikusintha musanakugonjetseni.

Anthu ena zimawawona kukhala zothandiza kulemba ngati gawo la ndondomekoyi. Ngakhale simukudziwa poyamba zomwe zidapangitsa kuti mukhale ndi nkhawa kapena kukhumudwa, kulemba malingaliro anu kungakuthandizeni kuzindikira kupindika kwamalingaliro kapena mawonekedwe.

Mukamayesa kudziyang'anira, mutha kuyamba kuzindikira malingaliro opotozedwa mwachangu.

Kufunsa malingaliro anu

Gawo lina lofunikira pakukonzanso kuzindikira ndikuphunzira momwe mungatsutsire malingaliro anu ndi malingaliro anu, makamaka omwe akuwoneka kuti akusokoneza moyo wabwino.

Katswiri atha kukuphunzitsani momwe mungagwiritsire ntchito njira yofunsa mafunso a Socrate kuti mudziwe komwe ndi momwe malingaliro anu omwe ali ndi tsankho kapena opanda tanthauzo.

Mafunso ena omwe mungafunse ndi awa:

• Kodi lingaliro ili limakhazikika pamalingaliro kapena zowona?
• Kodi pali umboni wotani wosonyeza kuti mfundo imeneyi ndi yolondola?
• Ndi umboni wotani womwe ulipo wosonyeza kuti lingaliro ili silolondola?
• Ndingayese bwanji chikhulupiriro ichi?
• Choipa ndi chiyani chomwe chingachitike? Ndingayankhe bwanji ngati zoipazo zichitika?
• Kodi ndi njira zina ziti zomwe zitha kumasuliridwa?
• Kodi izi ndi zochitika zakuda ndi zoyera kapena pali zotuwa pano?

Ngati mukukumana ndi kusokonekera kwazindikiritso komwe kumatchedwa kuwononga, mwachitsanzo, mwina mumatha kuganiza zoyipitsitsa pazovuta. Pofunsa malingalirowa, mungadzifunse kuti mulembe zonse zotheka. Mutha kudzifunsa nokha momwe zotsatirapo zake zingathekere.

Kufunsa kumakupatsani mwayi woti muganizire zatsopano zomwe sizingafanane ndi zoopsa zomwe mungaope.

Kusonkhanitsa umboni

Chofunikira pakukonzanso kuzindikira ndikusonkhanitsa umboni.

Mutha kusankha kuti muzisunga zochitika zomwe zimayambitsa kuyankha, kuphatikiza omwe mudali nawo komanso zomwe mumachita. Mungafune kulemba momwe yankho lirilonse lilili lamphamvu komanso zokumbukira zomwe zidabwera chifukwa chake.

Muthanso kusonkhanitsa umboni kapena kutsutsa malingaliro anu, malingaliro anu, ndi zikhulupiriro zanu. Kusokoneza kwazindikiritso kumakhala kosakondera komanso kolondola, koma amathanso kuphatikizidwa kwambiri. Kuzichotsa ndikuzisintha kumafunikira umboni wa momwe alili anzeru.

Muyenera kuti mulembe mfundo zomwe zikuwonetsa kuti chikhulupiriro ndi cholondola, ndikuyerekeza mndandandawo ndi zomwe zikuwonetsa kuti zikhulupirirozo ndizolakwika kapena sizabwino.

Mwachitsanzo, ngati mungasinthe zochita za anthu ena, nthawi zambiri mungadziimbe mlandu pazinthu zomwe simuli vuto lanu. Mutha kupindula poyang'ana umboni womwe ukuwonetsa kuti kanthu sikuchita ndi inu konse.

Kupanga kuwunika kopindulitsa

Pogwiritsa ntchito njirayi, mungaganizire zabwino ndi zoyipa zakusunga chidziwitso china.

Mutha kudzifunsa kuti:

• Kodi mumapeza chiyani podzitcha kuti ndinu opusa kwathunthu, mwachitsanzo?
• Kodi malingaliro amtunduwu amakuwonongerani chiyani m'maganizo mwanu komanso moyenera?
• Zotsatira zakanthawi yayitali ndi ziti?
• Kodi malingaliro awa amakhudza bwanji anthu okuzungulirani?
• Kodi zimapititsa patsogolo kapena kuchepetsa ntchito yanu?

Kuwona zabwino ndi zoyipa limodzi zingakuthandizeni kusankha ngati kuli koyenera kusintha mawonekedwe.

Nachi chitsanzo chodziwika chaposachedwa cha momwe kusanthula phindu kumathandizira:

Muchiwonetsero chake "Nanette," woseketsa a Hannah Gadsby adalankhula momwe adadzipangira ntchito poseketsa. Koma panthawi ina, mavuto omwe anali kuchita kudziona kuti anali wopambana kuposa ntchito yake. Chifukwa chake adaganiza zosiya kudziphwasula ngati njira yopangira nthabwala.

"Nanette" idachita bwino kwambiri, mwa zina chifukwa anthu ambiri amazindikira malonda owopsa omwe amapanga tsiku lililonse.

Kupanga njira zina

Kukonzanso kuzindikira kumathandiza anthu kupeza njira zatsopano zowonera zomwe zimawachitikira. Chimodzi mwazomwe zimachitika ndikuphatikizira mafotokozedwe ena omwe ali omveka komanso abwino m'malo mwa zopotoza zomwe zakhala zikugwiritsidwa ntchito kwakanthawi.

Mwachitsanzo, ngati simunapezenso bwino pamayeso, m'malo mongodziwikiratu kuti ndiwopambana pamasamu, mutha kufufuza njira zomwe mungasinthire chizolowezi chanu chowerenga. Kapenanso, mutha kuwona njira zopumulira zomwe mungayesere musanayesedwe kotsatira.

Nachi chitsanzo china: Ngati gulu la anzanu litasiya kuyankhula mukamalowa mchipinda, m'malo mongodumpha kuti akunena za inu, mungafune kulingalira zina pazochita zawo. Potero, mutha kuzindikira kuti vutoli silikukukhudzani, kapena kuti mumatanthauzira molakwika zomwe zimachitika.

Kupanga njira zina kungaphatikizepo kukhazikitsa zitsimikiziro zabwino m'malo mwa malingaliro olakwika kapena osathandiza.

Mungafune kubwereza nokha kuti mumapereka zopindulitsa, zabwino pantchito, ndikuti anzanu nthawi zonse amakuphatikizani pazomwe zikuchitika. Mutha kuyika izi pamndandanda wazopereka zomwe mwaperekadi, komanso maubale abwino omwe mwapanga.

Phindu lake ndi chiyani?

Ngakhale ndizothandiza kugwira ntchito ndi othandizira poyamba, kusintha kwamalingaliro ndi njira yomwe mungaphunzire kuchita nokha mukadziwa momwe imagwirira ntchito.

Kukhoza kuzindikira ndikusintha malingaliro anu olakwika kuli ndi maubwino ambiri. Mwachitsanzo, zitha kuthandiza:

• muchepetse nkhawa ndikuchepetsa nkhawa
• limbikitsani maluso anu olankhulirana ndikupanga ubale wabwino
• sinthani njira zopanda thanzi monga kugwiritsa ntchito mankhwala osokoneza bongo
• limbikitsanso kudzidalira komanso kudzidalira

Ndi mitundu iti yazinthu zomwe kukonzanso mozama kumathandizira?

American Psychological Association imalimbikitsa CBT kuthandiza ndi:

• mavuto a kudya
• kukhumudwa
• nkhawa
• PTSD
• vuto la kugwiritsa ntchito mankhwala osokoneza bongo
• matenda amisala
• mavuto m'banja

Itha kukuthandizaninso kuyenda pamavuto monga chisudzulo, matenda akulu, kapena kutaya wokondedwa.

Pazochitika zilizonse za moyo pomwe malingaliro olakwika amakula, kusintha kwamalingaliro kumatha kukuthandizani kutsutsa ndikusintha malingaliro osathandiza.

Kodi pali zovuta zina?

Popeza tikulimbikitsidwa kuti anthu azigwira ntchito ndi othandizira, chimodzi mwazomwe zingabwezeretse pakukonzanso kwazidziwitso zitha kukhala ndalama zakuthumba zothandizirana nawo.

Madokotala ku Mayo Clinic amazindikira kuti nthawi zina njira za CBT zitha kukhala zothandiza kwambiri zikagwirizanitsidwa ndi mankhwala.

Mfundo yofunika

Kukonzanso kuzindikira ndi chimodzi mwazinthu zazikuluzikulu zakuzindikira kwamakhalidwe.

Nthawi zambiri, kusintha kwamalingaliro kumakhala kothandizana. Wodwala amagwira ntchito ndi othandizira kuti azindikire malingaliro olakwika ndikuwachotsera njira zowoneka bwino, zowona bwino zochitika ndi zochitika.

Kukonzanso kuzindikira kumatha kuchepetsa nkhawa komanso nkhawa, ndipo kumatha kuthandizanso pamavuto ena amisala.