Moni, owerenga okondedwa a tsambali! Pulogalamu ya mbsr idapangidwa kuti ithandize anthu kuthana ndi nkhawa pozindikira osati zochita zawo zokha, komanso malingaliro ndi momwe akumvera.
Ndipo lero ndikupempha kuti tiganizire mwatsatanetsatane momwe zimagwirira ntchito komanso zomwe zimapangidwira.
Chidziwitso choyambira
Mbsr imayimira Mindfulness-Based Stress Reduction, kwenikweni pulogalamu yochepetsera kupsinjika maganizo. Kuti katchulidwe kosavuta, mawu akuti Mindfulness amagwiritsidwa ntchito mophweka.
Chifukwa cha pulogalamuyi, anthu amaphunzira popanda kuweruza kwamtengo wapatali, zomwe zimangokhudza ubwino wa moyo wawo.
Mwachitsanzo, munamvapo kuti mphaka wakuda akawoloka msewu, munthu amalephera? Ngati mupenda zochita za mphaka, ndiye dzilozerani tsogolo lanu, nthawi yomweyo kukumbukira zinthu zofunika anakonza ndi kukhumudwa kuti palibe chimene chidzachitike, ndiye inu nokha mukuona chimene chiwembu chopotoka amatuluka.
Kapena mutha kungoganiza kuti mphaka akuyenda bizinesi yake, ndiye zidakhala panjira yanu. Mwamwaŵi, zamoyo ziŵiri zinafunika kukhala panthaŵi imodzi pamalo amodzi. Chilichonse chomwe chimathetsa mavuto ake a moyo. Chirichonse. Palibe tsoka, munadzipita nokha, mphaka kwa nokha. Nkhaniyi yatha, ndipo dongosolo lamanjenje limasungidwa.
Ndiko kuti, zimakhala kuti sitimangoyesa zochitika ndi malingaliro, komanso sitimaziyerekezera ndi ena. Timangowayang'ana, ndiye zimakhala zotheka kuwona chowonadi, zigawo zomwe zili mu chidziwitso. Ndipo zomwe sizikuwoneka chifukwa chodzazidwa ndi zambiri zosafunikira.
Mbiri yazomwe zachitika
Kulingalira bwino kunapangidwa ndi Jon Kabat-Zinn mu 1979. Katswiri wa zamoyo ndi pulofesa wa zamankhwala ankakonda Chibuda ndipo ankachita kusinkhasinkha. Poganizira momwe mungachotsere chigawo chachipembedzo pazochitikazo, kuti phindu la njira zoganizira komanso kupuma mozindikira zikhalepo kwa anthu osiyanasiyana, adayambitsa njirayi.
Kupatula apo, aliyense ali ndi chikhulupiriro chosiyana, ndichifukwa chake anthu omwe amafunikiradi thandizo samatha kulandira. Ndipo kotero pulogalamuyo idakwanitsanso kuphatikizidwa muzamankhwala, kukonza njira yochiritsira matenda a somatic omwe amalumikizidwa ndi kupsinjika kwambiri m'moyo wamunthu wamakono.
Poyamba, John ankafuna kuitanira odwala okhawo omwe ali ndi matenda osachiritsika. Koma pang’onopang’ono asilikali, akaidi, apolisi ndi anthu ena amene anakumana ndi mavuto m’moyo ndipo akusowa thandizo anayamba kulowa nawo. Mpaka kwa iwo omwe amapereka chithandizo chamankhwala ndi chithandizo chamaganizo.
Pakalipano, pali zipatala za 250 padziko lapansi zomwe zimapereka chithandizo pogwiritsa ntchito njira ya MBSR. Ndipo amamuphunzitsa osati maphunziro apadera okha, komanso ku Harvard, Stanford.
ubwino
- Kuchepetsa nkhawa. Njirayi imathandiza kuchotsa kupsinjika maganizo, kukangana kosafunika. Zomwe, pambuyo pake, zimakhala ndi zotsatira zabwino pa thanzi lonse. Mwachitsanzo, chitetezo chokwanira chimalimbikitsidwa, motero, kukana ma virus ndi matenda osiyanasiyana kumawonjezeka.
- Kupewa kukhumudwa ndi njira yayikulu yochotsera. Kudziwa malingaliro anu, zokhumba zanu, zothandizira, zolephera ndi zosowa zanu zimagwira ntchito ngati antidepressants. Pokhapokha popanda zochulukira zoipa zotsatira za kumwa mankhwala.
- Kusintha kwa imvi. Mwachidule, ubongo wathu ukusintha. Ndendende, madera omwe ali ndi udindo wamalingaliro komanso kuthekera kophunzira. Nthawi zambiri amagwira nawo ntchito kuti kachulukidwe ka imvi amasintha. Ndiye kuti, ma hemispheres anu amakhala, "kulankhula mwachidule", amapopa kwambiri komanso amphamvu.
- Kuonjezera ndende ndi kulimbikitsa kukumbukira. Chifukwa chakuti munthu nthawi zambiri amaika maganizo ake pa mmene akumvera, maganizo ake ndi mmene akumvera, tcheru ndi kukumbukira zambiri zimakula.
- Kuwonetseredwa kwa zilakolako zopanda pake. Chifukwa chakuti m'madera a ubongo omwe ali ndi udindo womvera chisoni kapena chifundo, ntchito ya neuroni imawonjezeka, munthuyo amakhala wachifundo kuposa kale. Ali ndi chikhumbo chofuna kuthandiza ena omwe akufunikira thandizo ndi chithandizo.
- Kulimbikitsa maubwenzi. Munthu wochita kulingalira amamvetsetsa zomwe akufuna ndi momwe angachitire, amayamikira anthu apamtima ndipo amaphunzira kumanga chitetezo mu maubwenzi, ubwenzi. Amakhala womasuka, wodalirika komanso woyembekezera.
- Kuchepa kwaukali ndi nkhawa. Ndipo osati kwa akuluakulu okha, komanso ana, makamaka paunyamata, amaphunzira kulamulira thupi lawo ndi maganizo awo, motero, musachite zinthu zopusa ndi zopanda nzeru. Njira ndizothandizanso kwa amayi omwe ali ndi pakati, izi zimachepetsa chiopsezo chopita padera ndi matenda omwe amapezeka mwa mwana wosabadwayo motsutsana ndi kupsinjika kwakukulu komwe mayi amakumana nako.
Ndipo pang'ono
- Kubwezeretsa mawonekedwe a thupi. Kulingalira kumathandiza munthu kuthana ndi mavuto osiyanasiyana a khalidwe la kudya, komanso kubwezeretsa kukoma osati chakudya chokha, komanso ku moyo. Munthu akaphunzira kuzindikira kukhuta, safunikiranso "kumeza" zonse motsatana, kapena, kukana zosangalatsa.
- Kuchiritsa kwa PTSD. PTSD ndi vuto la post-traumatic lomwe limapezeka makamaka pamene munthu alowa m'mikhalidwe yomwe si yachilendo kwa psyche ndi thanzi labwino. Mwachitsanzo, iye anapulumuka chiwawa cha kugonana, tsoka, anadutsa pankhondo, kapena anakhala mboni mwangozi kupha munthu. Pakhoza kukhala zifukwa zambiri, zotsatira zake zimakhala zofanana. Vutoli limadzipangitsa kukhala lodzimva ngati malingaliro opitilira muyeso, zokumbukira (pamene zikuwoneka ngati zenizeni kuti mwabwerera ku mkhalidwewo ndikukhalanso), kupsinjika maganizo, nkhanza zosalamulirika, ndi zina zotero.
- Kubwezeretsedwa kwa akatswiri olimba. Pofuna kupewa zotsatira za kutopa kwa anthu pothandiza ntchito, ndikofunikira kwambiri kuchita MBSR. Izi ndizowona makamaka kwa ogwira ntchito zachipatala omwe ntchito zawo zimagwirizanitsidwa ndi matenda aakulu ndi matenda a maganizo.
- Kulimbitsa ubale ndi mwanayo. Pamene munthu ali mumkhalidwe wovuta, mosazindikira akhoza "kuwononga" okondedwa ake. Kwenikweni, ana amagwera pansi pa "dzanja lotentha", chifukwa ndi zinthu zotetezeka kuti athetse chiwawa. Ndi iko komwe, iwo akuyenera kumvera ndipo, kunena kwake titero, sadzapita kulikonse ndipo sadzabweza. Chifukwa cha luso la kulingalira, makolo ndi ana amathera nthawi pamodzi m'njira yabwino, yodekha komanso yosangalatsa. Zomwe sizingakhudze ubale wawo, womwe umakhala wodalirika komanso wapafupi. Ndipo ana, mwa njira, amakula mwachangu ndikukhala ndi luso lachiyanjano, amaphunzira za iwo eni.
- Kuchulukitsa kudzidalira. Munthuyo amakhala wokhwima maganizo komanso wodzidalira. Amamvetsetsa zomwe zikuyenera kuphunzira, komanso zomwe angagwiritse ntchito kale.
Training
Pulogalamu yokhazikika imatha kuyambira masabata 8 mpaka 10. Chiwerengero cha otenga nawo mbali chimasiyanasiyana malinga ndi mutuwo, osachepera ndi anthu 10, ochuluka ndi 40. Pamafunikanso kupanga magulu a amuna kapena akazi okhaokha.
Makamaka, mwachitsanzo, ndi opulumuka nkhanza zogonana omwe sangakwanitse kumasuka komanso amakhala ndi anthu omwe si amuna kapena akazi anzawo.
Maphunziro amachitika kamodzi pa sabata ndipo amatha pafupifupi 1 - 2 hours. Pamsonkhano uliwonse, ophunzira amaphunzira zolimbitsa thupi zatsopano. Ndipo amakakamizika kuyeserera kunyumba pawokha tsiku lililonse, kuti pakhale zotsatira zabwino kuchokera kuntchito.
Pulogalamuyi zikuphatikizapo otchedwa «thupi jambulani». Apa ndi pamene munthu amayang'ana pa zomverera, kuyesera kumva mwamtheradi selo lililonse la thupi lake. Amaonanso kapumidwe kake, kamvekedwe kake m’mlengalenga, mmene amalankhulirana ndi anthu ena.
Amadziwa chilichonse chochita komanso malingaliro. Amaphunzira popanda kuweruza kwamtengo wapatali komanso kuvomereza zenizeni zozungulira momwe zilili. Kawirikawiri, amapeza mgwirizano ndi ufulu wamkati.
akamaliza
Ndipo ndizo zonse za lero, owerenga okondedwa! Pomaliza, ndikufuna ndikulimbikitseni nkhani yomwe ikuwonetsa phindu la kusinkhasinkha, mwina izi zingakulimbikitseni kuti muyambe kukhala ndi moyo wathanzi komanso kukhala ozindikira.
Nkhaniyi inakonzedwa ndi katswiri wa zamaganizo, Gestalt Therapist, Zhuravina Alina