Maganizo athu amakhudza zomwe timamva komanso khalidwe. Ndipo ndi iwo omwe nthawi zambiri amabweretsa kukhumudwa. Njira yosavuta yothanirana nayo ndi kugwiritsa ntchito mankhwala, omwe ambiri amatero. Mlembi wogulitsidwa kwambiri wa Mood Therapy, David Burns, amakhulupirira kuti nthawi zambiri, chithandizo chamaganizo komanso ngakhale njira zosavuta zingathandize kuthana ndi vuto lachisokonezo.
“Kupsinjika maganizo ndiko kuvutika koipitsitsa kumene kumabwera chifukwa cha manyazi, kudziona kuti ndife opanda pake, opanda chiyembekezo komanso kufooka kwa makhalidwe abwino. Kukhumudwa kumatha kukhala koipitsitsa kuposa khansa yakumapeto chifukwa odwala ambiri omwe ali ndi khansa amadzimva kuti amakondedwa, ali ndi chiyembekezo komanso amadzidalira. Odwala ambiri andiuza kuti ankalakalaka imfa ndipo ankapemphera usiku uliwonse kuti awapeze ndi matenda a kansa ndi kufa mwaulemu popanda kudzipha,” analemba motero David Burns.
Koma vutoli lovuta kwambiri lingathe kuthana nalo, osati ndi mankhwala okha. Burns atchula masamba 25 a maphunziro osiyanasiyana omwe amathandizira kutsimikizika kwa mutu wa bukuli, "A Clinically Proven Way to Beat Depression Without Pills." Katswiri wa zamaganizo amakhulupirira kuti mothandizidwa ndi chidziwitso cha khalidwe lachidziwitso n'zotheka kuthandiza wodwalayo kuthana ndi manyazi ndi kudziimba mlandu, nkhawa, kudzidalira ndi zina "mabowo akuda" a maganizo. Panthawi imodzimodziyo, Burns amanena kuti nthawi zina munthu sangathe kuchita popanda mankhwala, ndipo palibe amene amapempha kuti asiye mankhwala ovutika maganizo. Koma buku lake lidzakuthandizani kuzindikira kuvutika maganizo mutangoyamba kumene komanso kuthetsa maganizo oipa.
“Kuvutika maganizo ndi matenda ndipo sikuyenera kukhala mbali ya moyo wako. Mungathe kulimbana nazo mwa kuphunzira njira zosavuta zochepetsera mkhalidwe wanu,” akufotokoza motero David Burns.
Chinthu choyamba ndikuzindikira zokonda zanu. Pali khumi a iwo.
1. Kuganiza «Zonse Kapena Palibe». Zimatipangitsa kuwona dziko lakuda ndi loyera: ngati tilephera pa chinachake, ndiye kuti ndife olephera.
2. Kuchulukirachulukira. Chochitika chimodzi chimawonedwa ngati kulephera kwapang'onopang'ono.
3. Zosefera zoipa. Pazinthu zonse, timaganizira kwambiri zoipa. Ntchentche ya m'mafuta odzola imakhala yolemera kwambiri kuposa mbiya yaikulu ya uchi.
4. Kutsika kwa zabwino. Chochitika chabwino, chosangalatsa, chabwino sichifunikira.
5. Kuganiza mopupuluma. Ngakhale titasowa chowonadi, timafika patali, kupereka chigamulo chosakambidwa ndi kudandaula. Tili otsimikiza kuti wina achita mosiyana ndi ife, "kuwerenga" malingaliro ake, kapena timayembekeza zotsatira zoipa za zochitikazo ndikuwona zoloserazo ngati zongopeka chabe.
6. Tsoka kapena kupeputsa. Timakokomeza kufunikira kwa zinthu ndi zochitika zina (mwachitsanzo, ubwino wa zina) ndi kupeputsa zina (kufunika kwa zomwe tapindula).
7. Zolinga zamaganizo. Kutengeka kwathu ndi muyeso wa zochitika zenizeni: "Ndikumva chonchi, choncho ndi choncho."
8. Ayenera. Timayesa kudzilimbikitsa ndi mawu akuti "ayenera", "ayenera", "ayenera", koma ali ndi chiwawa. Ngati ife tokha sitichita chinachake mothandizidwa ndi chikwapu ichi, ndiye kuti timadzimva kuti ndife olakwa, ndipo ngati ena "ayenera", koma osachita, timakhala ndi mkwiyo, kukhumudwa ndi mkwiyo.
9. Kudzitcha yekha. Mtundu wopitilira muyeso: tikalakwitsa, ndife otayika, ngati winayo ndi "wonyoza." Timalongosola zochitika m'chinenero chamaganizo, popanda kuganizira zenizeni.
10. Kusintha makonda. Ndife chifukwa cha zochitika zoipa zakunja zomwe sitili ndi udindo poyamba. "Mwanayo saphunzira bwino - zikutanthauza kuti ndine kholo loipa."
Cholinga chake ndikusintha malingaliro opanda nzeru ndi ankhanza omwe amangodzaza m'maganizo mwathu ndi malingaliro abwino.
Poitana zosokoneza izi m'miyoyo yathu, timaitanira kupsinjika maganizo, akutero David Burns. Ndipo, motere, kutsatira malingaliro awa okha, mutha kusintha dziko lanu. Ndikofunika kuphunzira kupeŵa malingaliro opweteka okhudzana ndi kusokonezeka maganizo, chifukwa ndi osadalirika komanso osafunika. "Mukaphunzira kuzindikira moyo moyenera, moyo wanu wamalingaliro udzakhala wolemera kwambiri, ndipo mudzayamba kuyamikira chisoni chenicheni, chomwe mulibe kupotoza, komanso chisangalalo," akulemba motero psychotherapist.
Burns imapereka machitidwe ndi njira zingapo zomwe zingakuphunzitseni momwe mungakonzere zolakwika zomwe zimatisokoneza ndikuwononga kudzidalira kwathu. Mwachitsanzo, njira ya mizati itatu: lingaliro lodziwikiratu (kudzidzudzula) limalembedwa mwa iwo, kusokonezeka kwachidziwitso kumatsimikiziridwa, ndipo njira yatsopano yodzitetezera (kuyankha mwanzeru) ikuperekedwa. Njirayi idzakuthandizani kukonzanso malingaliro anu ponena za inu nokha ngati mukulephera. Cholinga chake ndikulowa m'malo mwa malingaliro opanda pake ndi ankhanza omwe amangodzaza m'maganizo mwathu ndi malingaliro anzeru komanso omveka bwino. Nazi zitsanzo za kuthana ndi kusokonezeka kwachidziwitso koteroko.
Lingaliro lokhazikika: Ine sindichita chirichonse molondola.
Kusokonezeka kwa Chidziwitso: Kupitilira muyeso
Yankho lomveka: Zachabechabe! Ndimachita zinthu zambiri bwino!
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Lingaliro lokhazikika: Nthawi zonse ndimachedwa.
Kusokonezeka kwa Chidziwitso: Kupitilira muyeso
Yankho lomveka: Nthawi zonse sindichedwa. Ndakhala ndikusunga nthawi nthawi zambiri! Ngakhale nditakhala mochedwa kwambiri kuposa momwe ndikanafunira, ndiye kuti ndithana ndi vutoli ndikupeza momwe ndingasungire nthawi.
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Lingaliro lokhazikika: Aliyense adzandiyang'ana ngati ndine chitsiru.
Kusokonezeka kwa Chidziwitso: Kuwerenga maganizo. Overgeneralization. kuganiza zonse kapena palibe. Zolakwika zolosera
Yankho lomveka: Ena akhoza kukhumudwa kuti ndachedwa, koma si mapeto a dziko. Msonkhanowo sungathe kuyamba pa nthawi yake.
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Lingaliro lokhazikika: Zimasonyeza momwe ine ndiri wotayika.
Kusokonezeka kwa Chidziwitso: chizindikiro
Yankho lomveka: Bwerani, sindine wotayika. Ndapambana bwanji!
Wolemba bukulo anati: “Kulemba maganizo oipa ndi kuyankha mwanzeru kungaoneke ngati kufeŵetsa zinthu mopambanitsa, kuwononga nthawi, ndiponso kuchita zinthu mwanzeru. —Kodi mfundo imeneyi ndi yotani? Koma maganizo amenewa akhoza kutenga mbali ya ulosi wodzikwaniritsa. Mpaka mutayesa chida ichi, simungathe kudziwa momwe chimagwirira ntchito. Yambani kudzaza zigawo zitatuzi kwa mphindi 15 tsiku lililonse, pitirizani kwa milungu iwiri, ndikuwona momwe zimakhudzira maganizo anu. Mwachidziwikire, kusintha kwa chithunzi chanu kudzakudabwitsani.
Source: David Burns 'Mood Therapy. Njira yotsimikizika yothana ndi kukhumudwa popanda mapiritsi ”(Alpina Publisher, 2019).