Ta-Da! Kulingalira Zamatsenga Kufotokozedwa

Zamkati

• Zitsanzo wamba zamaganizidwe amatsenga
• Miyambo ndi miyambo
• Zikhulupiriro ndi nkhani za akazi okalamba
• Mayanjano
• Nanga bwanji za chipembedzo?
• Itha kukhala ndi maubwino ena
• Chitonthozo
• Chiyembekezo
• Chidaliro
• Ili ndi zovuta zake, nawonso
• Nthawi zina zimakhala chizindikiro cha thanzi lamisala
• Matenda osokoneza bongo
• Kuda nkhawa
• Matenda achizungu
• Kupeza thandizo
• Dziwani zizindikirozo
• Mfundo yofunika

Kuganiza zamatsenga kumatanthauza lingaliro loti mutha kukopa zotsatira za zochitika zinazake pochita zomwe sizikukhudzani.

Ndizofala kwambiri mwa ana. Kumbukirani kugwira mpweya wanu kudutsa mumsewu? Kapena osaponda ming'alu yanjira chifukwa cha msana wa amayi anu?

Kuganiza zamatsenga kungapitirire kufikira munthu wamkulu, nayenso.

Mwinamwake mwakhala mukuvomereza kuti zinyama sizikhala pansi pa kama, komabe mungayang'ane (kapena kudumphira pabedi), mwina.

Kapenanso muli ndi chovala chamwayi chomwe mumavala mukamayembekezera kuti zinthu zikuyenderani bwino.

Nthawi zambiri, palibe cholakwika kutsatira miyambo kapena zamatsenga. Nthawi zina, kuganiza zamatsenga kumatha kukhala chizindikiro cha thanzi lamisala.

Zitsanzo wamba zamaganizidwe amatsenga

Kuganiza zamatsenga kumawonekera kulikonse. Zitsanzo zina ndizokongola konsekonse, pomwe zina zitha kukhala zosiyana ndi chikhalidwe china.

Miyambo ndi miyambo

Ganizirani izi:

• kugogoda nkhuni pofuna kupewa tsoka
• kuvala chovala chamwayi
• kupanga zokhumba pa dandelion, wishbone, kapena makandulo akubadwa
• kudumpha pansi pa 13 kapena nambala ya chipinda pakupanga nyumba

Izi zonse ndi zitsanzo zamaganizidwe amatsenga. Mumachita izi kuti mupange zotsatira zina.

Zikhulupiriro ndi nkhani za akazi okalamba

Kuganiza zamatsenga sikulingalira nthawi zonse pakupanga zinthu kuyenda bwino.

Zikhulupiriro zofala izi ndi zitsanzo za malingaliro amatsenga:

• Kuyenda pansi pa makwerero kumabweretsa tsoka.
• Kuswa galasi kumadzetsa tsoka kwa zaka 7.
• Zinthu zoyipa zimadza mwa atatu.
• Mphaka wakuda akawoloka njira yako amabweretsa tsoka (eni ake amphaka ambiri padziko lonse lapansi angafune kusiyanasiyana).

Mayanjano

Mtundu wina wamaganizidwe amatsenga umaphatikizapo kulumikiza zotsatira zakutizakuti ndi china chake chomwe sichingawabweretse mwachindunji.

Mwachitsanzo:

• Mwafuula mlongo wanu, choncho adagwa pansi ndikudzimenya mutu.
• Kuyambitsanso foni yanu kukupangitsani kuti mawu omwe mwakhala mukuyembekezera awonekere.
• Galimoto yanu yakale pamapeto pake, potsiriza yambani, ngati mungopempha molimbika.

Nanga bwanji za chipembedzo?

Anthu ena amawona chipembedzo ngati lingaliro lamatsenga. Komabe, ndikofunikira kulingalira momwe munthu wina adachokera pofika pamtsutsowu.

Zowonadi, anthu ena ali ndi zikhulupiriro zomwe zimawoneka ngati zamatsenga kulingalira kwa iwo omwe sali achikhalidwe kapena chipembedzo chofanana. Mwachitsanzo, kwa munthu amene sakhulupirira kuti kuli Mulungu, pemphero lingawoneke ngati lingaliro lamatsenga.

Koma kuganiza zamatsenga kumaphatikizapo kuchita zinthu zomwe mukudziwa - pansi pamtima - sizingakhudze zotsatira zomaliza za china chake. Anthu achipembedzo ambiri amakhala ndi zikhulupiriro zawo monga zowona, chifukwa chake sikuti chipembedzo chimakhala chitsanzo chamalingaliro amatsenga.

Itha kukhala ndi maubwino ena

Chifukwa chake, nchifukwa ninji anthu amachita miyambo ndikuika zikhulupiriro, makamaka ngati akudziwa kuti palibe maziko ake?

Chitonthozo

Zochita ndi zikhulupiriro izi zitha kupereka chitonthozo mdziko lapansi lomwe silingadziwike. Kuganiza zamatsenga kungakuthandizeni kumva kuti mukuwongolera zinthu zomwe mulibe njira yoyendetsera.

Mukakhala kuti mulibe china chilichonse choti mugwiritsitse, zikhulupiriro zamatsenga zimatha kuchepetsa kupsinjika kapena kukhumudwa, ngakhale zilibe mphamvu.

Ngati mkhalidwewo amachita chitani monga munkayembekezera, kaŵirikaŵiri izi zimalimbitsa chikhulupiriro chanu cha malodza. Mwayesa mayeso amenewo omwe mumadandaula nawo? Inde munatero. Mumagwiritsa ntchito pensulo yanu yamwayi.

Chiyembekezo

Mphamvu yakuganiza bwino ingathenso kuganiziridwa ngati zamatsenga, mwanjira ina. Palibe chothandizidwa ndi asayansi pankhani yoti kuganiza malingaliro abwino kumatha kuchiritsa matenda monga kukhumudwa kapena khansa.

Umboni amachita onetsani, komabe, kuti kukhalabe osangalala kungasinthe malingaliro anu ndikuthandizani kuti muchepetse kupsinjika ndi kukhumudwa mosavuta.

Kukhala ndi chiyembekezo chambiri kumathandizanso kuti muzitha kuwona zinthu zabwino zomwe zikukuzungulirani, zomwe zingathandize kuchepetsa nkhawa. Ngakhale mutakhala kuti thanzi lanu silikuyenda bwino, kukhala ndi malingaliro abwino nthawi zina kumakuthandizani kuti mukhale bwino, chimodzimodzi.

Itha kukuthandizaninso kufikira pamalingaliro pomwe mumamva kukhala okonzeka bwino kuchitapo kanthu pothana ndi mavuto omwe mukukumana nawo.

Chidaliro

akuwonetsanso kuti zikhulupiriro zimatha kukhala ndi gawo labwino pantchito.

Kusunga zala zanu kudutsa, kukhala ndi chithumwa chamwayi, kapena kufunira wina mwayi mwa kunena kuti "Dulani mwendo!" Zitha kuthandizira kukulitsa chidaliro, zomwe zitha kudzetsa magwiridwe antchito.

Ili ndi zovuta zake, nawonso

Zopindulitsa zonsezi pambali, kuganiza zamatsenga kumatha kukhala ndi zovuta zina.

Ngati muika chikhulupiriro chanu chonse mu zikhulupiriro ndi miyambo popanda kuganizira zina kapena kuyesetsa kwanu, mutha kukhala ndi zovuta kuti muchite bwino.

Kupewa chithandizo chothandizidwa ndi sayansi mokhudzana ndi zamatsenga kumatha kukhalanso ndi zovuta ngati mukukumana ndi vuto lalikulu kapena loopseza moyo.

Kuganiza zamatsenga kumatha kukhala kovuta makamaka kukhudza chinthu. Ganizirani za pensulo yamwayi. Ngakhale munaphunzira kwa maola angapo, simunamve kuti mutha kuyesa mayeso popanda pensulo yanu.

Koma bwanji ngati mwayika pensulo molakwika? Mukamayesedwa, mutha kuda nkhawa kuti mwataya kosatha. Kuopa kumeneku, kumatha kupangitsa kuti kukhale kovuta kuyang'ana pamayeso enieni.

Mukalephera mayeso, mumanena kuti mulibe pensulo yamwayi - osaganizira inayo, yomwe ingayambitse: Kupsinjika kwanu kudawononga magwiridwe antchito anu.

Nthawi zina zimakhala chizindikiro cha thanzi lamisala

Nthawi zina, kuganiza zamatsenga kumatha kukhala ngati chizindikiro cha matenda amisala. Maganizo amtunduwu nthawi zambiri amakhala osalamulirika ndipo amabweretsa mavuto ambiri.

Tawonani momwe malingaliro amatsenga angakhalire m'malo osiyanasiyana.

Matenda osokoneza bongo

Kuganiza zamatsenga (komwe kumatchedwanso malingaliro amatsenga) kumachitika nthawi zambiri ngati gawo la matenda osokoneza bongo (OCD). Anthu omwe ali ndi OCD amachita miyambo inayake, kapena zokakamiza, kuti athetse malingaliro omwe amangokumana nawo.

Wina akhoza kukhulupirira, mwachitsanzo, atha kuchita ngozi yagalimoto pokhapokha atadina khumbi la galimoto yawo katatu.

Ngakhale anthu ena omwe ali ndi OCD amachita izi popanda kukhulupirira kuti ali ndi mphamvu, ena ali ndi chidaliro champhamvu kuti kulephera kuchita mwambowu kungakhale ndi zotsatirapo zoipa.

Kuda nkhawa

Anthu omwe ali ndi nkhawa nthawi zambiri amakhala ndi malingaliro amatsenga.

Mwachitsanzo, mutha:

• amathera nthawi yochuluka kudandaula za zotsatira zomwe sizingatheke kapena zenizeni
• khulupirirani kukonzekera zovuta zilizonse zomwe zingachitike kungakutetezeni ku zotsatirazi
• zikukuvutani kuchitapo kanthu konkire chifukwa cha nkhawa zanu

Matenda achizungu

Kulingalira kwamatsenga kumalumikizidwanso ndi zovuta zamatsenga za schizophrenia.

Wina adapeza kulumikizana kwamphamvu pakati pamalingaliro amatsenga ndi kuyerekezera zinthu m'maganizo mwa anthu omwe ali ndi schizophrenia.

Anthu omwe ali ndi schizophrenia atha:

• amakhulupirira kuti ali ndi mphamvu zapadera
• amakhulupirira kuti ayenera kuchitapo kanthu kuti adziteteze ku zoyipa
• onetsani tanthauzo lakuya kapena lofunikira pazomwe zikuchitika tsiku ndi tsiku

Kupeza thandizo

Ngati mukudabwa chomwe chimasiyanitsa malingaliro wamba amatsenga ndi malingaliro amatsenga omwe angayambitse nkhawa, zingathandize kulingalira za kukhwima.

Nachi chitsanzo chimodzi: Anthu ambiri amakhulupirira alendo, kapena mitundu yamoyo yakuthambo. Wina amene akukumana ndi vuto lamatsenga atha kupitiliza izi, akukhulupirira:

• Alendo alipo.
• Amakhala m'matupi aanthu ndipo amakonzekera kuti atha kukhalamo anthu onse.
• Kuvala mtundu winawake kapena chitsulo kumapereka chitetezo ku alendo.

Zotsatira zake, amangovala mtunduwo ndipo nthawi zonse amasunga chitsulo china mthumba. Izi zimabweretsa mavuto pamene akuyenda kudutsa chojambulira chachitsulo kapena kuvala yunifolomu yogwira ntchito.

Angakhalenso ndi nkhawa zambiri ngati ataya chitsulo chija kwinaku akupita kokayenda ndipo osakhala ndi cholowa m'malo mwake.

Dziwani zizindikirozo

Mwambiri, ndibwino kuyankhula ndi wothandizira za zamatsenga ndikuganiza:

• Zimayambitsa mavuto.
• Zimakhudza moyo watsiku ndi tsiku.
• Simungathe kuwongolera malingaliro anu.
• Malingaliro anu amayambitsa zokopa kuti mudzipweteke nokha kapena ena.
• Kumva kwanu kumawoneka kwachilendo komanso kosalekeza.

Kulankhula ndi othandizira kungathandizenso ngati mukukumana ndi zina zamatenda amisala komanso kuganiza zamatsenga, makamaka ngati zikuwoneka kuti zikugwirizana.

Zizindikirozi zitha kuphatikiza:

• kukhumudwa kosalekeza
• makhalidwe okakamiza
• mantha ochulukirapo kapena nkhawa
• zosintha
• kuwona kapena kumva zinthu palibe wina aliyense amene angathe kuwona kapena kumva
• Kufunika kogwiritsa ntchito zinthu kuthana ndi izi

Mfundo yofunika

Kuganiza zamatsenga nthawi zina kumakhala kwachilendo. Zimatuluka m'miyoyo ya anthu ambiri nthawi zina. Nthawi zambiri, sizowopsa ndipo mwina zimapindulanso pang'ono.

Chifukwa chake, gwiritsitsani zithumwa zanu zamwayi, koma lingalirani kuyankhula ndi wothandizira ngati mukudandaula za kulimba kapena kuuma kwa miyambo kapena zikhulupiriro zanu.

Crystal Raypole adagwirapo ntchito ngati wolemba komanso mkonzi wa GoodTherapy. Magawo ake achidwi akuphatikiza zilankhulo ndi mabuku aku Asia, kumasulira kwachijapani, kuphika, sayansi yachilengedwe, chiyembekezo chogonana, komanso thanzi lamaganizidwe. Makamaka, akudzipereka kuthandiza kuchepetsa manyazi pazokhudza matenda amisala.