Matenda a Bipolar: Upangiri Wothandizidwa

Zamkati

• Ulendo wanu woyamba
• Konzekerani ulendo uliwonse
• Kulemba ndi kusunga njira
• Onetsani kuti mugawane
• Khalani otseguka
• Chitani homuweki yanu
• Lembani noti mukamacheza
• Funsani mafunso anu omwe
• Tengani nthawi mutatha gawo
• Onaninso gawoli

Therapy ingathandize

Kupeza nthawi ndi othandizira kungakuthandizeni kudziwa za momwe mulili komanso umunthu wanu, ndikupanga mayankho amomwe mungasinthire moyo wanu. Tsoka ilo, nthawi zina zimakhala zovuta kukwaniritsa chilichonse mukamachezera. Mutha kumaliza gawo mukuganiza, "Sitinafike pamitu iliyonse yomwe ndimafuna kuti tikambirane!"

Nazi njira zina zosavuta zopindulira ndi mankhwala omwe mumalandira. Pali njira zina zowonetsetsa kuti mavuto omwe mukukumana nawo akupeza nthawi yomwe amafunikira.

Ulendo wanu woyamba

Paulendo wanu woyamba, wothandizira wanu nthawi zambiri amasonkhanitsa zambiri zokhudza inu, matenda anu, ndi zomwe zimakhudza moyo wanu. Zambiri zomwe mumapeza mosavuta kwa othandizira anu, amafulumira kukuthandizani.

Nazi zina zomwe muyenera kukhala okonzeka kupereka:

• Zambiri pazizindikiro zanu zaposachedwa
• chifukwa chomwe mukufuna chithandizo
• mbiri yanu yazachipatala
• mankhwala aliwonse omwe mukumwa

Konzekerani ulendo uliwonse

Muyenera kukonzekera pasadakhale kuti mukulitse gawo lililonse. Siyani nthawi yokwanira yoti mupite ku msonkhano wanu kuti musathamangitsidwe mukafunika kumasuka. Muyeneranso kupewa kumwa mowa kapena zosangalatsa zilizonse. Therapy ndi nthawi yoti muthane ndi mavuto anu, osati kudzipatsa nokha mankhwala mukadutsamo.

Kulemba ndi kusunga njira

Kusunga zolemba kumatha kukuthandizani kukumbukira zomwe mukuwerenga mukamalandira chithandizo. Lembani zochitika zanu ndi zochitika zanu pakati pa gawoli. Lembani mavuto aliwonse omwe mungakhale nawo kapena malingaliro omwe mungakhale nawo.Kenako, onaninso zolemba zanu musanaphunzire kapena mubweretseni nawo gawolo.

Onetsani kuti mugawane

Zomwe mukupita kuchipatala ndikuthandizani kuthetsa mavuto. Koma simudzachita bwino pokhapokha mutakhala okonzeka kugawana malingaliro anu ndi momwe mukumvera. Izi zingaphatikizepo kuyankhula zokumbukira zopweteka kapena zochititsa manyazi. Muyenera kuwulula mbali zina za umunthu wanu zomwe simukunyadira nazo, koma wothandizira wanu kulibe kuti akuweruzeni. Kukambirana pazinthu zomwe zimakusowetsani mtendere kungakuthandizeni kusintha kapena kuphunzira kudzilora nokha.

Khalani otseguka

Kutseguka sikofanana ndi kugawana. Kutseguka kumatanthauza kufunitsitsa kuyankha mafunso a wothandizira. Kumatanthauzanso kukhala otseguka kuti muwulule za inu. Izi zitha kukuthandizani kumvetsetsa zomwe mumachita, momwe mumamvera, komanso momwe mumalumikizirana ndi ena. Kukhala womasuka kumakupatsani mwayi wogawana ndikutenga zomwe zimabwera mukamalandira chithandizo.

Chitani homuweki yanu

Mitundu ina yamankhwala imafunika kuti mugwire nawo "homuweki". Izi nthawi zambiri zimakhala zogwiritsa ntchito luso kapena luso pakati pa magawo azithandizo. Ngati wothandizira wanu akupatsani "homuweki," onetsetsani kuti mukuchita. Lembani zomwe mwakumana nazo ndipo konzekerani kukazakambirananso gawo lotsatira. Ngati mukuwona kuti simungakwanitse kumaliza homuweki inayake, kambiranani izi ndi othandizira.

Lembani noti mukamacheza

Monga momwe muyenera kulemba manotsi kunja kwa chithandizo, lembani zomwe mwapeza kapena malingaliro omwe mumadza nawo mukalandira chithandizo. Izi zidzakuthandizani kuti muwunikenso zomwe mudagwira tsiku limenelo. Zolembazo zitha kukukumbutsani za kupita patsogolo komwe mukupanga.

Funsani mafunso anu omwe

Wothandizira anu angakufunseni mafunso ambiri okhudzana ndi zochitika m'moyo wanu wakale komanso wapano. Mafunso awa ndiofunikira kuti mumvetsetse momwe zinthu ziliri. Pofuna kulimbikitsa kudalirana, kulumikizana kuyenera kugwira ntchito mbali zonse ziwiri. Mwanjira ina, funsani mafunso ngati wina wabwera kwa inu. Ndikofunikira kuti othandizira anu azigwira nanu ntchito kuti mupeze mayankho a mafunso anu.

Sungani mafunso anu mozama pazizindikiro zanu, momwe zimakhudzira momwe mumagwirira ntchito tsiku ndi tsiku, ndi zomwe mungachite kuti muchepetse.

Mafunso anu kwa wothandizira wanu siabwino. Ndikofunika kuti wothandizira anu akhale ndi malire.

Tengani nthawi mutatha gawo

Kutengera ndi zomwe mudakambirana tsiku lomwelo, mutha kukhala ndi nkhawa kwambiri mutangomaliza gawo. Yesetsani kukonzekera kanthawi kochepa mukamaliza gawo lililonse kuti mudzipatse nthawi kuti musonkhanitse malingaliro anu modekha ndikumvetsetsa zomwe zachitika. Kupatula nthawi mukulemba zolemba zanu muzochita zanu, kapena kukhala pansi kuti mukhale nokha ndi malingaliro anu, zitha kukhala zothandiza kwambiri.

Onaninso gawoli

Musanaphunzire gawo lotsatira, werengani zomwe mwalemba kale. Onaninso zomwe mudakambirana ndikuyamba kulingalira zomwe mukufuna kukakambirana mgawoli. Malingaliro omwe adapeza kuchokera mgawoli sayenera kungokhala kuofesi yothandizira. Onetsetsani kuti mukuganiza zakukula kwanu kwamasiku asanakwane gawo lanu lotsatira.