Zamkatimu
Thupi lathu likamavutika, chinthu choyamba chimene tiyenera kuchita ndi kupita kwa madokotala ndi kutsatira malangizo awo. Koma bwanji ngati tikwaniritsa zofunikira zonse, koma sizikhala zosavuta? Akatswiri amapereka masewera olimbitsa thupi angapo kuti mukhale ndi thanzi labwino.
Timapanga gwero la machiritso
Vladimir Snigur, psychotherapist, katswiri wazachipatala wa hypnosis
Hypnosis ndi kudzinyenga nthawi zambiri kumagwira ntchito ndi malingaliro. Zimakuthandizani kuti musamangoganizira za chizindikirocho chokha, komanso pazomwe zimafunikira kuti muchiza. Chifukwa chake, chokhumba chachikulu munjira ya hypnotic ndikutsegula pakupanga. Kupatula apo, ngati ululu ndi chinthu chodziwika bwino kwa ife ndipo mwanjira ina timachilingalira, ndiye kuti "elixir" yochiritsira sichidziwika kwa ife. Chithunzi chosayembekezereka kwathunthu chikhoza kubadwa, ndipo muyenera kukhala okonzeka kuchilandira, ndipo chifukwa cha ichi muyenera kudzimvera nokha mosamala.
Njirayi imagwira ntchito bwino ndi kupweteka kwa mano, mutu, mikwingwirima, kapena kupweteka kwachikazi kwachikazi. Malo okhala kapena semi-recumbent angachite. Chinthu chachikulu ndicho kukhala omasuka, kunama pali chiopsezo chogona. Timasankha malo okhazikika komanso omasuka ndi thupi: mapazi ali pansi kwathunthu, palibe kukangana m'miyendo ndi m'manja pa mawondo. Muyenera kukhala omasuka komanso omasuka.
Mutha kudzipatsa nokha pempho - kuti mupeze chithunzi chodzidzimutsa cha machiritso
Timapeza ululu m'thupi ndikupanga fano lake. Aliyense adzakhala ndi zake - kwa wina ndi mpira wokhala ndi singano, kwa wina ndi chitsulo chofiira kapena matope a viscous. Timasuntha chithunzichi ku dzanja limodzi. Dzanja lachiwiri ndi lachithunzithunzi chomwe munthu wosazindikira ayenera kukupezani. Kuti muchite izi, mutha kudzipereka nokha pempho lamkati - kuti mupeze chithunzithunzi chodzidzimutsa cha machiritso.
Timatenga chinthu choyamba chomwe chikuwoneka m'malingaliro athu. Ukhoza kukhala mwala kapena moto, kapena kumva kutentha kapena kuzizira, kapena fungo linalake. Ndiyeno timalozera ku dzanja komwe tili ndi chithunzi cha ululu. Mutha kuzichepetsa popanga chithunzi chachitatu m'malingaliro anu. Mwina ndi bwino kuti munthu achitepo kanthu pang'onopang'ono: choyamba "kutaya" ululu, ndiyeno m'malo mwake ndi gwero lomwe limachepetsa kapena kuchotseratu ululu.
Kuti zitheke, mutha kujambula malangizowo pamawu, kuyatsa nokha ndikuchita zonse mosazengereza.
Kulankhula ndi matenda
Marina Petraš, psychodrama Therapist:
Mu psychodrama, thupi, malingaliro ndi malingaliro zimagwirira ntchito limodzi. Ndipo nthawi zina m'madera ena kapena kumalire awo pali mkangano wamkati. Tiyerekeze kuti ndakwiya kwambiri, koma sindingathe kulimbana ndi chochitikachi (mwachitsanzo, ndimakhulupirira kuti ndikoletsedwa kukwiyira mwana) kapena sindingathe kusonyeza mkwiyo. Kuchotsa malingaliro nthawi zambiri kumakhudza thupi, ndipo kumayamba kupweteka. Zimachitika kuti timadwala chisanachitike chochitika chofunika kwambiri, pamene sitikufuna kapena kuchita mantha.
Tikuyang'ana: ndi mkangano wamtundu wanji wamkati, womwe thupi limachita ndi zowawa, migraine kapena ululu? Kuti mudzithandize nokha, autodrama ndiyoyenera: psychodrama kwa imodzi. Njira imodzi ndiyo kuthana ndi ululu wokha, ina ndiyo kulankhula ndi gawo lomwe likuvutika la thupi. Titha kuchita nawo msonkhano m'malingaliro athu kapena kuyika zinthu patebulo zomwe "zidzasewera": apa pali "zowawa", ndipo "ine". Pano ndili ndi dzino likundiwawa. Ndimayika "dzino likundiwawa" ndi ine ndekha (zinthu zilizonse zomwe zimagwirizanitsidwa ndi ululu ndi ine ndekha) pa tebulo-malo, ndikuyika dzanja langa pa "zowawa" ndikuyesa kukhala, ndikuganiza mokweza kuti: "Ndine chiyani? Ndi mtundu wanji, kukula kwake, zimamveka bwanji? Chifukwa chiyani ndikufunika mbuye wanga ndipo ndikufuna kumuuza chiyani? Ndikunena izi ku phunziro lachiwiri (ine ndekha) m'dzina la ululu.
Pali njira yomwe imatilola kuchedwetsa ululu kwakanthawi ngati tili ndi vuto lofulumira tsopano.
Kenaka ndimasintha dzanja langa ku chinthu chachiwiri (ine ndekha) ndikumvetsera mwamaganizo zomwe ululu umandiyankha. Iye anati: “Kupulumutsa dziko n’kwabwino. Koma muyenera kupita kwa dokotala pa nthawi yake. Muyenera kudzisamalira nokha choyamba. Osati kokha pamene mano ayamba kale kugwa. Iwe, Marina, umachita zambiri. ” “Chabwino,” ndimayankha, kwinaku ndikuika dzanja langa pa chinthu chondisonyeza (mwachitsanzo, kapu), “Ndatopa kwambiri, ndikufunika kupuma. Ndiye nditenga tchuthi. Ndiyenera kudzisamalira ndekha ndikuphunzira kupumula osati kokha ndi chithandizo cha matendawa.
Pali njira yomwe imatilola kuchedwetsa ululu kwa nthawi yomwe timamvetsetsa kuti iyenera kuchitidwa mozama ndi dokotala, koma tsopano tili ndi nkhani yofulumira - ntchito kapena ntchito. Kenako timatenga mutu uliwonse womwe timayanjana nawo, mwachitsanzo, mutu waching'alang'ala. Ndipo timati: “Ndikudziwa kuti mulipo, ndikudziwa kuti sindingathe kukuchotsani, koma ndikufunika mphindi 15 kuti ndimalize ntchito yofunika kwambiri. Khalani mu chinthuchi, ndikubwezeraninso nthawi ina.
Timamanga nsagwada zathu ndikubuma
Alexey Ezhkov, Therapist-Oriented Therapist, Lowen Bioenergetic Analysis Specialist
Nthawi zina ululu umabadwa kuchokera ku malingaliro ndi malingaliro. Zochita za thupi ziyenera kugwiritsidwa ntchito ngati tili okonzeka kuzindikira zomwe tili nazo tsopano, zomwe sizikufotokozedwa. Mwachitsanzo, pansi pa ndani kapena pansi pa zomwe "tidabisala" kotero kuti tidakwinya msana. Nthawi zambiri ululu umawoneka ngati chizindikiro chakuti malire athu aphwanyidwa. Sitingadziwe nkomwe kuwukirako: wina amatikomera mtima nthawi zonse, koma mokoma mtima, "mokondera" amalowa m'gawo lathu. Zotsatira zake ndi mutu.
Mfundo yayikulu yochotsera malingaliro "okhazikika" m'thupi ndikuzindikira ndikuwufotokoza, kuwamasulira kuchitapo kanthu. Mwa njira, kuyankhula ndikuchitanso. Kodi tagwidwa ndi mkwiyo, umene anthu samakonda kuufotokoza momasuka? Timatenga chopukutira, kuchisandutsa chubu ndikuchimanga mwamphamvu ndi nsagwada zathu. Panthawiyi, mutha kulira ndikufuula, mawuwo amakhala ndi machiritso, chifukwa ichi ndicho choyamba chathu m'moyo.
Mungathe "kupuma" ululu: ganizirani malo opweteka, kupuma ndi kupuma movutikira
Kuthamanga kwa minofu kutha modabwitsa ngati titalimbitsa minofu. Kapena mutha kufinya chopukutiracho ndi manja anu ndikutulutsa mkwiyo. Ngati sichinatulutsidwe, bwerezani. Koma muyenera kuthana ndi zomwe zimayambitsa - kuphwanya malire.
Kupuma mozama komanso pang'onopang'ono kumakupatsani mwayi wodziwa zomwe zikuchitika ndikukweza mphamvu zanu. Itha kuchitidwa mutakhala, koma ndi bwino kuyimirira kapena kugona, ngati zinthu zilola. Mungathe "kupuma" ululu: ganizirani malo opweteka, kupuma ndi kupuma movutikira. Kukangana kosasangalatsa kwachuluka m'thupi? Idzachepa ngati nthaka ikuchitika. Chotsani nsapato zanu ndikumva pansi pansi pa mapazi anu - imani mwamphamvu, mwamphamvu, mverani kupsinjika maganizo ndikudzifunsani chomwe chikugwirizana nacho. Ngati simunalole kupita kwathunthu, gawo lotsatira ndikusuntha.
Kuvutana kumakhala ngati kuyimitsidwa. Ululu m'manja kapena mwendo? Dzifunseni nokha: mukufuna kuchita nawo chiyani? Kukankha mlengalenga? Stomp? Kuthamanga ndi mphamvu zanu zonse? Kumenya nkhonya? Lolani izi!
Timayang'anira boma
Anastasia Preobrazhenskaya, katswiri wa zamaganizo
Tili ndi njira zitatu zazikulu zothanirana ndi zokumana nazo zowawa. Choyamba: kuphatikiza. Kuvutika kumakwirira chirichonse, ndicho chenicheni chathu chokha. Chachiwiri: kupewa, pamene tisokoneza chidwi ndi kudzisokoneza tokha ndi ntchito. Apa timakhala pachiwopsezo chotenga kasupe woponderezedwa: ikatsegulidwa, tidzakumana ndi chokumana nacho champhamvu chosalamulirika chomwe chingatigwire ndi kutitengera komwe palibe amene akudziwa. Njira yachitatu: malingaliro athu osakhudzidwa amawona zochitika zamkati popanda kuchoka pakali pano.
Kudzilekanitsa nokha ndi malingaliro, zomverera, zomverera komanso kudzipatula kwa munthu wosalowerera ndale, pogwiritsa ntchito chidziwitso chokwanira (kulingalira), kumaphunzitsidwa ndi kuvomereza ndi chithandizo chaudindo (chidule cha ACT kuchokera ku dzina lachingerezi: Acceptance and Commitment Therapy). Ntchito yathu ndikufufuza njira zonse zowonera (zowoneka: "onani"; zomveka: "kumva"; kinesthetic: "kumva") zomwe zimakhudzidwa ndi zowawa, ndikuwona modekha zomwe zikuchitika kwa ife.
Njirayi ingayerekezedwe ndi mafunde: imabwera kwa ife, ndipo timaikhudza, koma sitimamira.
Tiyerekeze kuti tsopano ndikukumana ndi vuto la m'maso. Ndikumva kuwawa, komwe kumakakamira akachisi anga ngati hoop (kinesthetic). M'maso muli mtundu wofiira (chithunzi chowoneka), ndipo ndikukumbukira: zaka ziwiri zapitazo ndinalinso ndi mutu pamene sindinathe kukhoza mayeso. Ndipo tsopano ndikumva mawu a amayi anga akuti: “Gwiritsitsani, limbikani, musasonyeze aliyense kuti mukuipidwa” (chithunzi chomvera). Zili ngati ndikuyang'ana kusintha kuchokera ku modality kupita ku modality kutali, osati kugwirizanitsa ndikupewa boma, koma kusuntha, pokhala "pano ndi pano".
Njira yonseyi imatenga mphindi 10-15. Itha kufanizidwa ndi mafunde: imabwera kwa ife, ndipo timaikhudza, koma sitimamira. Ndipo iye akugudubuzika mmbuyo.