Zvemukati
- 1. Zvitange Zvidzidzise
- 2. Pedzai nguva pamwe chete sezvinobvira
- 3. Chengetedza kutaurirana kwakanaka
- 4. Gara uchidzidzira kuzvitarisira
- 5. Dzivisa kupomerana mhosva
- 6. Dzivisa kunwa doro kana kushandisa zvinodhaka
- 7. Ipa kutarisa kwakakodzera pavana vako
Kugara nemumwe wako uine chirwere chepfungwa muwanano kwakaoma. Nyanzvi inozivikanwa yekiriniki yezvepfungwa uye munyori weThe Inowanikwa Mubereki: Radical Optimism Mukurera Vechidiki uye maTweens, John Duffy, Ph.D. akawedzera -
"Kushushikana mupfungwa kunowanzosvika panguva yematambudziko, umo kutarisira chirwere kunova, pazvinangwa zvese, basa rega rehukama."
Mumwe anozivikanwa weChicago psychotherapist uye mudzidzisi wehukama Jeffrey Sumber, MA, LCPC, akapawo zvaakataura pakurwara nepfungwa nehukama - "Chirwere chepfungwa chine nzira yekuda kutungamira mafambisirwo ehukama, kwete munhu mumwe nemumwe."
Asi zvakare akati - "Haisi chokwadi kuti kurwara nepfungwa kunogona kuparadza hukama. Vanhu vanoparadza hukama. ”
Kazhinji, vanhu vanofarira kutaura nezvekuti chirwere chavo chepfungwa chinokanganisa sei mhuri yavo, kunyanya vabereki vavo kana mwana. Asi inyaya yakakomba zvakanyanya. Chirwere chepfungwa chinogona kukanganisa hupenyu hweroorano hwemunhu uye ita kuti isvike padambudziko.
Vanhu vakatarisana nehurwere hwepfungwa vanogona kukanganisa maitiro ehutano hwevamwe vavo, uye zvinopesana.
Paunenge uchisangana nematambudziko aya, vanhu vanogona kutora kusvetuka kwekutenda uye nekudzidza maitiro ekuchengetedza hukama hwakanaka paunenge uchirarama nemumwe wako ane chirwere chepfungwa.
Nzira dzekuchengetedza roorano ine hutano uchitarisana nemurume kana murume anorwara nepfungwa
1. Zvitange Zvidzidzise
Parizvino, vanhu vazhinji havana ruzivo nezve hwaro hwepfungwa chirwere, kana ivo vanotenda mune zvisiri izvo ruzivo.
Usati wadzidza maitiro ekubata nechirwere chepfungwa mune mumwe wako, nhanho yekutanga ndeyekutsvaga yepamusoro-soro yepfungwa neyekurapa nyanzvi. Mushure meizvozvo kutsvaga kwehukama zvine chekuita uye ruzivo rwepamhepo nezve iyo chaiyo kuongororwa.
Sarudza kubva kune chaiwo mawebhusaiti ane mukurumbira wakanaka uye kurudziro nachiremba wako wepfungwa.
Zvakaoma kwazvo kuziva zviratidzo zvehutano hwepfungwa kune mumwe munhu. Zviri nyore kufunga mumwe wako semunhu ane husimbe, asingatani kutsamwa, akatsauswa, uye asina musoro munhu.
Zvimwe zveizvi "hunhu hunokanganisa" ndizvo zviratidzo. Asi kuti uone izvo zviratidzo, iwe unofanirwa kuziva izvo zvekutanga zvehurwere hwepfungwa.
Mushonga unonyanya kushanda unosanganisira kurapwa nemushonga. Unogona kubvunza nyanzvi yehutano hwepfungwa kuti uzviwanire kudzidza. Iwe unofanirwa kuve chikamu chakakosha chehurongwa hwemumwe wako.
Unogona kushanyira ions senge National Alliance paMental Illness (NAMI), Kushungurudzika neBipolar Support Alliance (DBSA), kana Mental Health America (MHA). Aya ndiwo mamwe emhando dzakanakisa sosi yeruzivo, zviwanikwa, nerutsigiro.
2. Pedzai nguva pamwe chete sezvinobvira
Kana iwe wakaroora kune mumwe munhu ane chirwere chepfungwa, kushushikana ingave iri nyaya yakajairika iyo inogona kukanganisa hukama hwako.
Kunyangwe padanho repfungwa rauri kusangana naro; unofanira Iva nepfungwa yekutarisira uye kutsigirana. Chisungo chine rudo chinogona kuumba hukama hunowanzo kurarama.
Munogona kugara pamwe kwemaminetsi mashoma mokurukura hurukuro pamusoro pezvaunoda uye zvinangwa zvemazuva anotevera. Udza mumwe wako kuti unomuda zvakadii. Muudze kuti unokoshesa zvakadii kunyange zvidiki-diki zvinhu nezvake.
Izvi zvinokubatsira kuti uchengetedze mumwe wako akasununguka uye hukama hwenyu hwakanaka.
Hutano hwepfungwa hunogona kukuvadza hupenyu hwako hwepabonde. Zvinogona kuitika kana uri murwere wepfungwa; mumwe wako anogara achinwa mishonga. Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchisangana nedambudziko mukuita kwako kwakajairwa pabonde nekuda kwemishonga, kurukura nyaya iyi nemumwe wako uye nachiremba wako.
Ita shuwa kuti hausi kuenda pasi pemishonga isina kana kunyorerwa nachiremba wako. Zvakare, usamise yako yakatemwa mishonga pasina chiremba chako.
Hupenyu hwepabonde chaihwo hwakakosha kudzikamisa muviri wako nepfungwa. Bonde rinovandudza hutachiona hwako uye rinosimbisa pfungwa dzako. Hupenyu hwepabonde hwakaderedzwa hunogona kugadzira nyaya dzepfungwa, uye muviri wako unoita zvakashata kuchirwere chepfungwa.
"Zvinodiwa nehutano hwepfungwa kujekerwa nezuva, kutaura chokwadi, kutaurirana kusinganyadzise." - Glenn Close
3. Chengetedza kutaurirana kwakanaka
Sezvinoitika kwandiri, varoorani vanotaura zvavanonzwa zuva nezuva nekutaura mashoma anonakidza mazwi senge 'ndinokuda,' kana kuti 'ndakusuwa,' kuburikidza nemeseji kana kufona kana kutaurirana kwakananga, vanogona kuchengetedza kemesitiri iri nani muhukama hwavo.
Chengetedza imba yako sezvakangoita vaviri vachangobva kuchata. Edza kutaurirana nemumwe wako zvakanyanya.
Kana mumwe wako ari munhu anoshanda nguva yakazara, iwe unofanirwa zvakare kuzvitarisira kunyangwe iye ari kutarisana nekuora mwoyo kubasa kana kwete. Pane zvikonzero zvakawanda zvinoita kuti munhu akanganiswe nekushushikana kwepabasa.
Sekureva kweMental Health America, mumwe muvashandi makumi maviri ari kutambura nekuora mwoyo kubasa panguva ipi neipi. Nekudaro, pane mukana wekuti mumwe wako anogona kunge ari kusangana nematambudziko ehutano hwepfungwa nekuda kwenzvimbo dzekubasa.
Saka, ndeipi mhinduro yenyaya iyi?
Tsvaga imwe nguva yakasarudzika, kanokwana kaviri pasvondo, uye enda kumazuva pamwe chete. Ndiwe wega unogona kumunyaradza kubva kunhamo iyi.
Unogona kuenda kukonzati yemimhanzi, kana kuona firimu pamwe chete, kana kudya muresitorendi inodhura, chero chii chinomufadza. Usarega chirwere chepfungwa chichikanganisa imba yako.
4. Gara uchidzidzira kuzvitarisira
Ichi chinhu chakakosha icho chaunofanirwa kubata nekuva nemurume anorwara nepfungwa. Kuzvitarisira kwakakosha kana iwe uine mukadzi kana murume ane hutano hwepfungwa nyaya. Kana iwe ukachinjisa tarisiro yako kubva kune ako maviri hutano hutano uye hutsanana, unenge uri kuisa zvese zviri zviviri zvehupenyu hwako panjodzi.
Kutanga kubva kune zvekutanga- Inwa mvura yakawanda, kurara zvakakwana, ita zvimwe zviitiko zvemuviri sekumhanya, kuchovha bhasikoro, kumhanya, maekisesaizi, nezvimwe.
Iwe unodawo kudya chikafu chine hutano, uye dzivirira chikafu chisina kudya, pedza nguva uine shamwari kana vadikanwa, zorora kubva kuhupenyu hwako hwezuva nezuva, uye enda rwendo rwekuzorora.
Iwe unogona zvakare zvibatanidze nemhando dzakasiyana dzekugadzira kana zvekuvaraidza.
"Vanhu vakasimba ndevaya vanokunda hondo dzatisingazive nezvazvo." - Hazvizivikanwe
5. Dzivisa kupomerana mhosva
Kupomedzana pane zvimwe zvikonzero zvakapusa kunogona kuenda kupfuura muganho uye kunogona kuita kuti chirwere chepfungwa chikurire. Izvi zvishoma nezvishoma zvinoita kuti hukama hwenyu huve husina hutano. Ndingakurudzira kuti muwedzere kunzwisisana mese muri vaviri.
Ita kuti zvese zvive pachena, gamuchira zvawakaita, uye fambira mberi. Usatonge, ziva zvese, wobva waita.
Unogona kukurukura mibvunzo nezve chirwere, uye teerera kune zvinotaurwa nemumwe wako. Unogona kusabvumirana nemhinduro, asi iwe unofanirwa kunzwisisa kuti mumwe wako ari kurwara.
Nharo yekudziya inogona kumuita kuti asazorore. Unofanirwa kumunzwisisa, kunyangwe zviome sei.
6. Dzivisa kunwa doro kana kushandisa zvinodhaka
Vazhinji vakaroorana vanotarisana nekushushikana kwakanyanya muwanano kana kushungurudzika vanogona kutanga kunwa doro kana kushandisa zvinodhaka. Iwe nemumwe wako mungawirawo muropa.
Unogona kutora zvinhu izvi kuti utize kubva kunetseka kwepfungwa kana manzwiro.
Iyi miitiro haingokanganise hutano hwako chete asi inogona zvakare kuparadza hupenyu hwako hwewanano. Kana iwe uchinetseka kudzivisa kunwa uye zvinodhaka, edza yoga, kufema kwakadzika, kugara uchirovedza muviri, etc. Vimba neni, zvinoshanda.
7. Ipa kutarisa kwakakodzera pavana vako
Vana vanogona zvavo kufunga kuti ibasa ravo kugadzirisa matambudziko emubereki wavo. Asi ivo havakwanise kugadzirisa nyaya dzako dzepfungwa. Nekudaro, iwe unofanirwa kuvaita kuti vanzwisise zvavasingakwanise.
Iwe unofanirwa kuvaudza kuti kurapa chirwere chepfungwa harisi basa ravo.
Kana iwe uchinetseka kutaura navo nezve chirwere chepfungwa, unogona kutora rubatsiro rwehunyanzvi. Nyanzvi yepfungwa dzevana inogona kukubatsira iwe kuburitsa meseji yako zvirinani.
Taura nevana vako. Vaite kuti vazive kuti vanogona kungovimba newe munguva dzakaoma. Zvirinani kana iwe ukapedza nguva yakakwana mumabasa emhuri.
"Utano hwepfungwa ... haizi nzvimbo yekuenda asi chiitiko. Ndezve kutyaira kwaunoita, kwete kwauri kuenda. ” - Noam Shpancer, miteva