Momwe Mungachitire ndi Pent-Up Mkwiyo

Zamkati

• Zoyambitsa
• Zizindikiro
• Chithandizo
• Momwe mungapewere ndikuwongolera mkwiyo
• Sinthani malo anu
• Chitani izi
• Yesetsani kuganiza kwanu
• Yesetsani kuchita zosangalatsa
• Gwiritsani ntchito zaluso zaluso
• Nthawi yoti muwonane ndi dokotala
• Mfundo yofunika

Tonsefe timamva kukhala okwiya. Mwinamwake ndi mkwiyo womwe umalunjikitsidwa pamkhalidwe kapena munthu wina, kapena mwina ndi mayankho anu pazomwe mukuwopseza, zenizeni kapena ayi.

Mosasamala zomwe zimakupsetsani mtima, ndimomwe mumazigwirira ntchito zomwe ndizofunika kwambiri.

Koma chimachitika ndi chiyani mkwiyo ukadutsa ndipo sungapeze njira yothanirana ndi kumasula izi?

Izi zikachitika, zotsatira zake ndizomwe akatswiri nthawi zambiri amawatcha mkwiyo wowonjezera, kapena mkwiyo womwe wabisidwa osanenedwa. Mkwiyo wamtunduwu ungakhudze thanzi lanu lamaganizidwe ndi thupi. Ndicho chifukwa chake kuli kofunika kuzindikira, kuthetsa, ndi kupitirira izi.

Zoyambitsa

Ngati munakhalapo ndi mkwiyo wakale kapena mwakhala pafupi ndi munthu amene akukumana nawo, mwina mungakhale mukudabwa chomwe chimayambitsa kukhudzika uku komwe kumatha kutenga thupi lanu ndi malingaliro anu.

Malinga ndi a Kathryn Moore, PhD, wama psychology ku Providence Saint John's Child and Family Development Center, mkwiyo wokwiyitsa ungachitike monga:

• kupsa mtima
• kusakhazikika kwamkati
• chisoni
• kukhumudwa

Ngakhale zoyambitsa za munthu aliyense zimatha kusiyanasiyana, Moore adati pali zifukwa zina zomwe zimapangitsa kuti anthu azipsa mtima, monga kusamva kapena kusayamikiridwa, kusalandira zovomerezeka, kapena zosowa zosakwaniritsidwa.

Anthu ena amathanso kukwiya akapwetekedwa. "M'malo mongomva kuti ali pachiwopsezo chowawa chakumva kupweteka, m'malo mwake amakwiya ndipo nthawi zambiri amakhala ndi chidwi chofuna kupweteketsa ena," adatero Moore.

Komanso, Moore adati kukhumudwa ndi nkhawa ndi zitsanzo za mkwiyo wosadziwika, chifukwa mkwiyo womwe umatembenukira mkati nthawi zambiri umadzetsa chidani, chomwe chimayambitsa kukhumudwa.

Zomwe zochitika zonsezi ndizofanana ndikumva mkwiyo popanda kufotokoza kapena kuthana ndi malingaliro. Izi zikachitika, mkwiyo umaloledwa kutentha mkati, zomwe zimapangitsa kukwiya.

Ngakhale mkwiyo ndichinthu chovomerezeka, Moore adati nthawi zambiri sichimatithandiza kapena kutithandiza kuti tigwire.

Zizindikiro

Gawo loyamba pothana ndi mkwiyo wobwera ndikuphunzira momwe mungazindikire kuti zikuchitika.

"Ngati mukusungabe mkwiyo, mutha kudzipeza mukuchita ndi ena, nthawi zambiri omwe simukuwadziwa, kapena ndi omwe mungathe kuthawa nawo," adalongosola Alisa Ruby Bash, PsyD, LMFT.

Izi ndi njira yodzitetezera yotchedwa kusamutsidwa. Chitsanzo ndi mkwiyo wapamsewu pomwe mwina nkhani yeniyeni ndikuti mumukwiyira abwana anu, adatero Bash.

Zizindikiro zina zofunika kuziyang'ana ndi izi:

• kusagona bwino
• kumverera m'mphepete
• kukwiya mosavuta
• kukhumudwitsidwa ndikukwiyitsidwa pazinthu zazing'ono
• kutsutsa kapena kukhumudwitsa ena

Chithandizo

Kuzindikira ndikuvomereza kuti mwakwiyitsa ndi gawo lofunikira pakulimbana nawo.

Pachipatala, Bash adati, ndibwino kupeza chithandizo cha akatswiri ndi wothandizira kuti akuthandizeni kumvetsetsa ndikuvomereza zomwe mwakwiya nazo.

"Nthawi zambiri mukamayeseza, mutha kuphunzira kunena zowona, kugwiritsa ntchito mawu anu enieni, ndikuwonetsa mkwiyo moyenera munthawiyo," adaonjeza.

Komanso, kumvetsetsa komwe kumayambitsa mkwiyo kungakuthandizeni kuthana ndi vutolo kapena munthuyo.

"Izi zitha kuwoneka ngati kucheza ndi munthu yemwe wakukhumudwitsani, kapena kungakhale kufotokoza malingaliro anu ndikuwonetsa zomwe muli nazo pazomwe simungathe kusintha," adalongosola Moore.

Momwe mungapewere ndikuwongolera mkwiyo

Kuphunzira momwe mungapewere ndikuwongolera mkwiyo ungathe kukuthandizani kukhazikitsa njira zatsopano zothanirana ndi kukhumudwa, kupweteka, ndipo, pamapeto pake, mkwiyo womwe umachitika chifukwa cha izi.

Nkhani yabwino ndiyakuti pali njira zingapo zophunzirira momwe mungapewere mkwiyo wamtunduwu kukula mumoyo wanu watsiku ndi tsiku. Nazi njira zingapo zomwe mungachite panokha:

Sinthani malo anu

Nthawi zina kusintha kwa malo kumakhala kokwanira kuthandiza kupewa kupsinjika mtima. Mwa kupanga mtunda pakati panu ndi munthuyo kapena zomwe zikuyambitsa mkwiyo wanu, mutha kupeza malo omwe mukufunikira kuti mukhale chete ndikupita patsogolo.

Ngakhale kuti kudziletsa nokha sikungakhale kosankha, ngakhale kupumula kwakanthawi kochepa kungakuthandizeni kuthana ndi mkwiyo.

Chitani izi

Kuchita masewera olimbitsa thupi ndi njira yabwino kwambiri yothanirana ndi mkwiyo.

Kaya mukuyenda pamiyendo pamtunda wamakilomita asanu, mukuyenda njinga m'nkhalango, kapena kukankhira kunenepa pamalo ochitira masewera olimbitsa thupi, kusuntha thupi lanu kumatha kukuthandizani kuti muchepetse nkhawa, muchepetse kupsinjika, ndikuwotcha mavuto ena omwe mukukumana nawo .

Mupezanso bonasi yowonjezerapo yochitira zina zabwino pa thanzi lanu.

Yesetsani kuganiza kwanu

Pochita ndi mkwiyo, akatswiri a zamaganizidwe nthawi zambiri amagwiritsa ntchito njira yotchedwa kusintha kwamalingaliro yomwe imakulimbikitsani kuti musinthe malingaliro olakwika ndikuyamba anzeru.

Kusintha kwamalingaliro uku kumakuthandizani kuti muchepetse malingaliro anu, lowetsani malingaliro, ndipo, pamapeto pake, musinthe zomwe mukufuna.

Yesetsani kuchita zosangalatsa

Ngati mungadziphunzitse kuti muchepetseko ndikuchita kupuma mwakuya, mumatha kumasula mkwiyo womwe mukukumana nawo.

Njira imodzi yoyesera imaphatikizapo kupuma mozama. Ganizirani izi ngati kupumira pang'onopang'ono, kwakumimba. Ndibwino kuyeserera izi mukakhazikika kuti mudziwe momwe mungachitire panthawi yomwe mukufunikira kwambiri.

Gwiritsani ntchito zaluso zaluso

Njira imodzi yophunzirira kuthana ndi mkwiyo m'njira yathanzi ndi kudzera pa zojambulajambula. Bash adalongosola kuti nthawi zambiri, nyimbo, kujambula, kuvina, kapena kulemba zitha kukhala zida zabwino zofotokozera zomwe zingakhale zovuta kapena zazikulu.

Nthawi yoti muwonane ndi dokotala

Nthawi zina njira zomwe mukugwiritsa ntchito kuthana ndi mkwiyo wobwera nokha sizikugwira ntchito ndipo muyenera kupeza thandizo kwa akatswiri.

Nayi mbendera zofiira zomwe muyenera kudziwa mukamayesa kudziwa ngati mkwiyo womwe mukukumana nawo wafika mpaka pakulowererapo kwa akatswiri:

• mukuchita zinthu zodzivulaza
• mumapezeka kuti mukukwiya kwa omwe mumawawona kuti ndi ofooka kapena opanda mphamvu
• simungathe kulola mkwiyo kupita kapena kuvomereza vutolo
• mkwiyo wanu wayamba kukhudza maubale anu komanso kuthekera kwanu kukhala osangalala kapena kukhala pafupi ndi ena

Mukakhala ndi udindo wotere, kudziwa komwe mungapeze zofunikira ndikofunikira, makamaka ngati mkwiyo wanu ukuwoneka wosalamulirika.

Ngati mukufuna kupeza dokotala yemwe amagwiritsa ntchito njira zodziwikiratu, yomwe ndi njira yodziwika bwino yothandizira, Association for Behaeveal and Cognitive Therapies imapereka zithandizo pa intaneti zokuthandizani kupeza katswiri mdera lanu.

American Psychological Association ilinso ndi chida chapaintaneti chothandizira kukuthandizani kupeza katswiri wazamisala woyenera.

Mfundo yofunika

Mkwiyo ndi gawo lanthawi zonse pamoyo. M'malo mwake, zimawonedwa ngati malingaliro abwinobwino amunthu. Koma ngati mumadzimva wokwiya pafupipafupi, makamaka pazomwe zidachitika m'mbuyomu, ndikofunikira kuti muthetse mavutowa ndikudzikhululukira nokha ndi ena pazomwe zidachitika.

Nthawi zina, kudziwa momwe mungachitire izi kungakhale kovuta. Ichi ndichifukwa chake kudziwa zomwe zimayambitsa ndikuphunzira momwe mungachitire ndi njira yabwino ndi njira yofunika kwambiri yopewera mkwiyo.