Malangizo 10 kwa iwo omwe ali osungulumwa mosapiririka

Anthu ongolankhula ndi ongolankhula, amuna ndi akazi, olemera ndi osauka, ophunzira ndi osaphunzira, ambiri a ife timasungulumwa nthawi ndi nthawi. Ndipo “ambiri” si mawu chabe: malinga ndi kafukufuku waposachedwapa ku US, 61% ya akuluakulu akhoza kuonedwa ngati mbeta. Onse amadzimva kuti alibe chiyanjano ndi ena, ndipo zilibe kanthu kuti pali wina pafupi nawo kapena ayi.

Mutha kudzimva kukhala osungulumwa kusukulu ndi kuntchito, ndi anzanu kapena mnzanu. Ziribe kanthu kuti tili ndi anthu angati m'miyoyo yathu, chomwe chili chofunikira ndikulumikizana nawo m'malingaliro, akutero katswiri wa zamaganizo David Narang. Tikhoza kukhala pamodzi ndi achibale kapena anzathu, koma ngati palibe aliyense amene amamvetsa zimene tikuganiza komanso zimene tikukumana nazo panopa, tidzakhala osungulumwa kwambiri.”

Komabe, n’kwachibadwa kusungulumwa nthaŵi ndi nthaŵi. Choipa kwambiri n’chakuti anthu ambiri amamva choncho nthawi zonse.

Mu 2017, yemwe kale anali mkulu wa zachipatala ku United States, Vivek Murphy, adatcha kusungulumwa ngati "mliri womwe ukukulirakulira," chimodzi mwazifukwa zake ndikuti ukadaulo wamakono komanso malo ochezera a pa Intaneti amalowetsa m'malo momwe timakhalira ndi anthu ena. Ubale ukhoza kutsatiridwa pakati pa vutoli ndi chiopsezo chowonjezereka cha kuvutika maganizo, nkhawa, matenda a mtima, matenda a maganizo, ndi kuchepa kwa nthawi ya moyo.

Aliyense akhoza kukhala wosungulumwa, kuphatikizapo akatswiri azamisala. “Kusungulumwa ndi manyazi zimandipangitsa kudzimva kuti ndine wolakwa, wosafunidwa, wosakondedwa ndi aliyense,” anatero Megan Bruno, katswiri wa zamaganizo ndiponso mphunzitsi. “Zikuoneka kuti pamenepa ndi bwino kusakopeka ndi aliyense, chifukwa anthu akandiona chonchi akhoza kundisiya mpaka kalekale.

Kodi mungadzipeze bwanji pamasiku amene mwasungulumwa kwambiri? Ndicho chimene akatswiri a zamaganizo amalangiza.

1. Osadziweruza nokha chifukwa chakumverera uku.

Kusungulumwa pakokha sikusangalatsa, koma tikayamba kudzidzudzula chifukwa cha mkhalidwe wathu, zimangokulirakulira. “Tikadzidzudzula, kudziimba mlandu kumazika mizu m’kati mwathu,” akufotokoza motero Megan Bruno. Timayamba kukhulupirira kuti chinachake chalakwika ndi ife, kuti palibe amene amatikonda.

M’malo mwake, phunzirani kudzimvera chisoni. Dziuzeni kuti pafupifupi aliyense amamva zimenezi nthawi ndi nthawi komanso kuti n’kwachibadwa kulota za ubwenzi m’dziko lathu logawanikana.

2. Dzikumbutseni kuti simudzakhala nokha mpaka kalekale.

"Kumva kumeneku sikutanthauza kuti pali chinachake cholakwika ndi inu, ndipo chofunika kwambiri, chidzadutsa. Panopa padziko lapansi, anthu mamiliyoni ambiri amamva ngati inuyo,” akukumbutsa motero Bruno.

3. Tengani sitepe kwa anthu

Itanani wachibale, tengani mnzanu kuti akamwe kapu ya khofi, kapena ingoikani zomwe mukumva pamasamba ochezera. Kuchita manyazi kudzakuuzani kuti palibe amene amakukondani ndipo palibe amene amakufunirani. Osamvera mau awa. Dzikumbutseni kuti ndikofunikira kuti mutengepo mbali kunja kwa nyumbayo, chifukwa mudzamva bwinoko pang'ono. ”

4. Tulukani ku chilengedwe

Jeremy Nobel, yemwe anayambitsa ntchito yothandiza kuthana ndi kusungulumwa, akutero Jeremy Nobel, yemwe anayambitsa ntchito yolimbana ndi kusungulumwa. Kulankhulana ndi nyama kungathenso kuchiritsa, akutero.

5. Gwiritsani ntchito foni yamakono yanu mochepa

Yakwana nthawi yoti musinthe kusakatula kwapa media media ndikulankhulana pompopompo. David Narang anati: “Kuona moyo wa anthu ena “wonyezimira” komanso “wopanda ungwiro,” timamva chisoni kwambiri. "Koma chizolowezi cha Instagram ndi Facebook chikhoza kusinthidwa kukhala chopindulitsa ngati mutaitana m'modzi mwa anzanu kuti adzamwe kapu ya tiyi."

6. Pezani luso

“Werengani ndakatulo, lukani mpango, fotokozani chilichonse chimene mukuona pansalu,” akutero Nobel. "Izi ndi njira zonse zosinthira ululu wanu kukhala chinthu chokongola."

7. Ganizirani za amene amakukondani

Ganizirani za munthu amene amakukondanidi komanso amakuderani nkhawa. Dzifunseni kuti: Kodi ndimadziwa bwanji kuti amandikonda? Kodi amaonetsa bwanji chikondi chake? Pamene iye (a) anali (a) alipo, pamene ndinachifuna? "Mfundo yakuti munthu wina amakukondani kwambiri imanena zambiri osati za iye yekha, komanso za inu - mukuyeneradi kukondedwa ndi kuthandizidwa," Narang akutsimikiza.

8. Yang'anani mipata yokhala pafupi pang'ono ndi alendo.

Kumwetulira munthu yemwe wakhala moyang'anizana nanu munjanji yapansi panthaka, kapena kutsegula chitseko m'sitolo, kungakufikitseni pafupi ndi omwe ali pafupi nanu. “Mukalowetsa munthu pamzere, yesani kulingalira mmene munthuyo akumvera,” anatero Narang. "Tonsefe timafunikira zinthu zing'onozing'ono zachifundo, choncho chitanipo kanthu."

9. Lowani m'magulu amagulu

Bzalani mbewu za kulumikizana kwamtsogolo polowa mgulu lomwe limakumana pafupipafupi. Sankhani zomwe zimakukondani: bungwe lodzipereka, gulu la akatswiri, gulu la mabuku. "Pogawana zomwe mwawona ndi ena omwe atenga nawo gawo pamwambowu, mudzawapatsa mwayi kuti akudziweni bwino ndikudzitsegula," Narang akutsimikiza.

10. Phunzirani uthenga umene kusungulumwa kumapereka kwa inu.

M’malo mothamangira molunjika kuchokera ku malingaliro ameneŵa, yesani kuyang’anizana nawo maso ndi maso. "Dziwani zonse zomwe mukumva panthawi imodzi: kusapeza bwino, malingaliro, malingaliro, kupsinjika m'thupi," akulangiza motero Narang. - Mwinamwake, mumphindi zochepa, kumveka kudzabwera m'mutu mwanu: mudzamvetsa zomwe muyenera kuchita. Dongosololi, lopangidwa modekha, likhala lothandiza kwambiri kuposa zochita zosiyanitsa zomwe tonsefe timachita mu mphamvu yamalingaliro.

Ikafika nthawi yopempha thandizo

Monga tanenera kale, kusungulumwa ndi chikhalidwe chofala, ndipo chifukwa chakuti mukukumana nazo sizikutanthauza kuti pali chinachake "cholakwika" ndi inu. Komabe, ngati kumverera uku sikukusiyani kwa nthawi yayitali ndipo mwazindikira kuti mwatsala pang'ono kukhumudwa, ndi nthawi yopempha thandizo.

M'malo mopitiriza kutalikirana ndi ena, konzani ulendo ndi katswiri - katswiri wa zamaganizo kapena psychotherapist. Zikuthandizani kuti mulumikizane ndi ena ndikudzimva kuti mumakondedwa ndikufunikanso.