Kusurukirwa Kusingaperi?

Zvemukati

• Nei vanhu vakasurukirwa?
• Zviratidzo
• Kuongorora
• Matambudziko
• Chirwere chisingaperi
• Kurara kwemhando yepamusoro
• Kushungurudzika
• Kushungurudzika
• Kurapa
• Matipi ehupenyu
• Kudzivirira
• Nguva yekuona chiremba
• Chinokosha

"Hapana munhu anoda kusurukirwa," inogona kunge iri mutsara kubva kurwiyo rwepop, asi zvakare ichokwadi chakasarudzika.

Kusurukirwa kusingaperi izita rekutsanangura kusurukirwa kunoitika kwenguva yakareba. Nepo kusurukirwa, uye kusurukirwa kusingaperi, isiri mamiriro ehutano hwepfungwa, anogona kukanganisa hutano hwako hwepfungwa nehutano.

Kusurukirwa kunotsanangura manzwiro asina kunaka anogona kuitika kana zvaunoda zvekudyidzana zvisina kusangana. Zvakajairika kunakidzwa nekupedza nguva uri wega pane dzimwe nguva. Muchokwadi, yega nguva ingangokubatsira kuzorora uye kuchinjazve. Vanhu vane zvakasiyana siyana zvega nguva, saka ungangoda kupfuura mumwe munhu kuti unzwe kugona kwako.

Zvakadaro, kusurukirwa uye kusurukirwa hazvina kufanana. Paunenge uchinakidzwa nekuva wega, haungafungire kusurukirwa nenzira yakaipa kana kushuva kusangana nevamwe. Kuzviparadzanisa uye kusurukirwa kazhinji zvinofambidzana, uye zvese izvi zvinogona kukanganisa kwete chete hutano hwepamoyo asiwo hutano hwese.

Verenga pamusoro kuti udzidze zvakawanda nezve kusurukirwa kusingaperi, kusanganisira maitiro ekuzviziva, zvinonetsa kusangana, uye dzimwe nzira dzinogona kuwedzera hukama hwako munharaunda uye kurerutsa manzwiro okusurukirwa.

Nei vanhu vakasurukirwa?

Kusurukirwa kunogona kuitika nekuda kwezvikonzero zvinoverengeka. Semuenzaniso, unogona kunzwa kusurukirwa kana iwe:

• chinja zvikoro kana mabasa
• shanda kumba
• enda kuguta idzva
• kupedza hukama
• vari kugara vega kekutanga

Sezvaunojairana neaya mamiriro matsva, kunzwa kwekusurukirwa kunogona kupfuura, asi dzimwe nguva kunopfuurira. Hazvisi nyore nguva dzose kutaura nezvekunzwa kusurukirwa, uye kana iwe uchinge uchinetseka kusvika kune vamwe, ungangonzwa kutonyanya kusurukirwa.

Kushaikwa kwekubatana kwakakosha kunowedzerawo kusurukirwa, ndosaka iwe uchizonzwa kusurukirwa kunyangwe iwe uine yakawanda pasocial network.

Pamwe une shamwari zhinji dzakajairika uye zadza nguva yako nezviitiko zvekudyidzana asi usazonzwa kuswedera padhuze kune chero munhu. Kupedza nguva yakawanda uine vakaroorana uye mhuri zvinogona zvakare kukonzera manzwiro okusurukirwa kana iwe usina kuroora uye usingade kuve. Izvi zvinogona kuitika kunyangwe iwe uchifara usina kuroora.

Kugara nenyaya dzehutano hwepfungwa kana hwepanyama kunogona zvakare kuwedzera njodzi yekusurukirwa. Kunetsekana kwehutano kunogona kuve kwakazviparadzanisa, nekuti zvinogona kuve zvakaoma kutsanangura manzwiro aunoita. Dzimwe nguva zviitiko zvemagariro zvinoda simba rakawandisa remweya kana remuviri, uye ungazopedzisira wakanzura zvimwe zvirongwa kupfuura zvaunochengeta.

Pakupedzisira, kuenderera kwekushayikwa kwehukama nehukama kungaite kuti unzwe kutonyanya.

Zviratidzo

Kana iwe uri wega, unogona kunzwa kusuwa, kushaya chinhu, kana sekunge urikushaya chinhu chakakosha kana iwe uchipedza nguva uri wega. Kusurukirwa kusingaperi kunogona zvakare kusanganisira zvinotevera zviratidzo:

• yakaderera simba
• kunzwa mhute kana kusakwanisa kutarisa
• kushaya hope, kukanganisa kurara, kana zvimwe zvekurara
• kuderera kwechido
• kunzwa kwekusava nechokwadi, kusava netariro, kana kusava nebasa
• tsika yekurwara kazhinji
• kurwadziwa nemuviri
• kunzwa kwekufunganya kana kusagadzikana
• kuwedzera kutenga
• kushandisa zvinodhaka
• kuwedzera chishuwo chekudhakwa-kutarisa zviratidzo kana mafirimu
• kushuvira kudziya kwemuviri, senge zvinwiwa zvinopisa, mabhati, kana mbatya dzinodziya uye magumbeze

Kuongorora

Kusurukirwa, kunyangwe kusurukirwa kusingaperi, haisi chaiyo mamiriro ehutano hwepfungwa. Nekudaro, nyanzvi dzinowedzera kuziva nzira dzokusurukirwa dzinogona kukanganisa hutano hwako hwepanyama uye hwepamoyo.

Kana iwe wanga uchinzwa kusurukirwa uye uchiona zviratidzo zvisina tsananguro senge zviri pamusoro zviratidzo zvekusurukirwa, kutaura kune nyanzvi yehutano hwepfungwa kunogona kubatsira.

Murapi anogona kukubatsira kuburitsa chero zvingangoitika hutano hwepfungwa zvikonzero zvezviratidzo zvako. Kunyangwe pasina kuzivikanwa kwekusurukirwa, kurapwa kunogona kukubatsira iwe kuwana rutsigiro uye zviwanikwa zvinobatsira.

Murapi anogona zvakare kukudzidzisa iwe matipi ekurarama nemhedzisiro yekusurukirwa uye kukubatsira iwe kutsvaga nzira dzekuita dzakanaka shanduko.

Matambudziko

Nyanzvi dzinowedzera kuratidza kusurukirwa uye kuzviparadzanisa kunogona kuva nemhedzisiro inosvika pane hutano, kunyangwe zvikaitika pamwechete kana kuzvimiririra. Hezvino tarisa pane izvo zvinotaurwa neimwe ongororo ichangoburwa.

Chirwere chisingaperi

Chidzidzo che makumi mana chekuzviparadzanisa nevamwe uye kusurukirwa chakawana humbowo hwekubatanidza nyika idzi nenjodzi yakanyanya yekufa kwekutanga, nyaya dzemwoyo, uye hutano hwepfungwa hwakaipisisa.

Mumwe akatarisa mhedzisiro kubva ku2012 Swiss Health Survey, uye akawana humbowo hwekubatanidza kusurukirwa kune imwe njodzi yeku:

• chirwere chisingaperi
• cholesterol yakawanda
• kushungurudzika mupfungwa
• chirwere cheshuga
• kuora mwoyo

Kurara kwemhando yepamusoro

Mhedzisiro yekutarisa anodarika zviuru zviviri zvemapatya zvinoratidza kuti vechidiki vakuru vanonzwa kusurukirwa vaiwanzove nehunhu hwepasi hwekurara. Chidzidzo ichi chakawanawo humbowo hunoratidza kuti kusangana nemhirizhonga kunogona kukuvadza manzwiro okusurukirwa.

Kutarisa kune vanhu vakuru mazana maviri negumi nemashanu vanotsigira chinongedzo pakati pekusurukirwa uye husina kunaka hwehope, zvichienderera mberi zvichipa pfungwa yekuti kudzikira kwekurara kunogona kukonzera kunetsekana kushanda mukati mezuva.

Zvinoenderana nevakuru mazana matanhatu nemapfumbamwe nevatanhatu, kusurukirwa uye kuzviparadzanisa nevamwe kunogona kukanganisa hunhu hwekurara.

Kushungurudzika

Kutarisa iko kubatana pakati pekusurukirwa uye kuzviparadzanisa nevamwe munharaunda mu1,116 mapatya maviri akawana humbowo hunoratidza kuti vanhu vakasurukirwa vaigara vaine kushushikana.

Zvinoenderana neongororo makumi masere neshanu dzakatarisa kusurukirwa uye kushushikana, kusurukirwa kune "zvine mwero" panjodzi yekuora mwoyo.

Kushungurudzika

Zvigumisiro zvekutarisa kune vanhu vakuru makumi matatu nemasere makumi matatu nemakumi matatu nemaviri nemakore makumi matanhatu nemashanu zvichiratidza kusurukirwa uye kushushikana kunowedzera njodzi yekudzikira kwekuziva

Kurapa

Nepo kusurukirwa kungave kusiri kugona kuongororwa, iwe unogona kuwana rubatsiro kubata nekunzwa kusurukirwa.

Kutsvaga nzira yakanakisa yekugadzirisa kusurukirwa kazhinji kunoenderana nezviri kukonzeresa. Semuyenzaniso:

• Iwe unogona kunetseka kusvika pakuziva vanhu, kunyangwe vari shamwari nyowani kana vangangoita vadikani vekudyidzana.
• Iwe unogona kunge uchangobva kutamira kuguta nyowani uye uchipotsa mahaunts ako ekare.
• Unogona kuve nehukama hwakawanda hwehukama asi hapana chinoita senge chine musoro.
• Iwe unogona kuve nemanzwiro ekusahadzika-kusahadzika, kuzvitarisira pasi, kana kushushikana munharaunda munopinda munzira yekuvaka kubatana nevamwe.

Muzviitiko zvese, kutaura nemurapi kunogona kukubatsira iwe kutsvaga nzira dzekuchinja. 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 uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge kuita.

Kana iwe uchinzwa kusurukirwa usinganyatso kuziva chikonzero, unogona kuwana kurapwa kunobatsira kudzikisira pasi izvo zvinogona kukonzeresa. Zvinogona kuva zvakaoma kubata nemanzwiro ekusurukirwa kana iwe usina chokwadi chiri kuitika. Nyanzvi inogona kukubatsira kuti uongorore chero mamiriro ezvinhu muhupenyu hwako anogona kunge achigadzira aya manzwiro.

Matipi ehupenyu

Zvinokwanisika shanduko shoma yemararamiro inogona kukubatsira kuti unzwe kusurukirwa. Izvi zvingasakwanise kugadzirisa zvachose zvikonzero zvinokonzera kusurukirwa, senge hutano hwepfungwa kana hukama hwehukama, asi vanogona kukubatsira kuti utange.

Aya matipi anogona kukubatsira kuti unzwe uchibatirana nevamwe.

• Ramba uchikurukura nevadiwa. Kana iwe uchangobva kutama, edza kutaura kushamwari uye mhuri vhiki nevhiki. Zvirongwa zvakaita seSkype, Snapchat, uye Facebook Messenger zvinokutumira iwe vhidhiyo vhidhiyo kana kutaurirana kuburikidza nevhidhiyo. Inogona kunge isinganzwe zvakafanana ne-in-person contact, asi inogona kukubatsira kuyeuka vanhu vaunoda vachiripo kwauri.
• Kuzvipira kana kutora chikamu mune zviitiko zvemunharaunda. Tsvaga nzvimbo shoma dzaunofarira uye edza kubatanidzwa. Funga kubatsira pakutengesa mabhuku muraibhurari, kupa kupera kwevhiki pamwedzi kunzvimbo yako yekugara mhuka, kubatsira nekuchenesa marara, kana kushandisa maawa mashoma uchishanda kubhangi rako rekudya. Maraibhurari zvakare inzvimbo yakanaka yekuziva nezve zviitiko zvemunharaunda.
• Edza mutambo mutsva. Kana iwe uchinzwa kusurukirwa asi uine yakawanda yakanaka nguva yemahara, funga nezve zvinhu zvawakagara uchida kuedza. Kutamba? Kuveza? Art? Gitare? Raibhurari yako, yemunharaunda koreji koreji, kana mamwe masangano enharaunda achave neruzivo nezve zvekuvaraidza zvemuno nezviitiko. Zvirongwa zvakaita Facebook uye Meetup zvinogona zvakare kukubatsira iwe kuwana zviitiko munharaunda yako uye kusangana nevanhu vane zvakafanana zvido.
• Buda mumba. Tekinoroji inogona kuve nezvakawanda zvakanaka. Iwe unogona kunakirwa neyakareruka yekuva nezvikafu zvinounzwa pasuo rako kana mafirimu kuburikidza neiyo Wi-Fi kubatana. Asi tekinoroji inogona zvakare kuita kuti zvive nyore kupotsa. Edza manheru kunze kwenzvimbo yako yemitambo kana kutora kufamba kuenda kumusika wevarimi vemunharaunda yako kuti uwane zvigadzirwa zvekudya kwako kunotevera. Ita chinangwa chekukwazisa uye kutaura kune vashoma vanhu vatsva nguva imwe neimwe yaunobuda, kunyangwe zviri nyore sekunyemwerera uye "hello."
• Gamuchira chipfuwo. Kuve nechimwe chisikwa chipenyu chekuuya kumba kunogona kubatsira hupenyu hwako kunzwa huzere, uye kuwedzera ako manzwiro ekubatana nenyika zvakawandisa. Tsvagurudzo inogara ichiratidza kuti mhuka dzinovaraidza dzinogona kuve nezvakawanda zvakanaka zvehutano hwepfungwa, kusanganisira kudzikira kusurukirwa. Chii chimwe, kufamba imbwa (kana katsi, mune zvimwe zviitiko!) Kunogona zvakare kubatsira kuwedzera mikana yako yekusangana nevanhu vatsva.

Kudzivirira

Aya matipi anotevera anogona kazhinji kukubatsira kuti usasurukirwe pakutanga:

• Wana kugadzikana nekushandisa nguva uri wega. Izvi hazvireve kuti iwe unofanirwa kunge uri wega nguva dzese. Zvinowanzoonekwa sezvakakosha kuti vanhu vave nekumwe kusangana nevamwe. Asi kana iwe uchinakidzwa nenguva yaunoshandisa uri wega, iwe unowanzove unonzwa uine tariro nezvazvo, kunyangwe kana uri wega ungasave sarudzo yako yekutanga.
• Sarudza zviitiko zvinogutsa uye zvinopa mubayiro. Kuzorora pasofa pamberi peyako yaunofarira terevhizheni kunogona kunzwa kunyaradza, uye zvinosetsa zvemukati kunyanya, zvinogona kuve nemhedzisiro pane ako manzwiro. Asi ita shuwa yekuisa huwandu hwezviitiko muhupenyu hwako, kusanganisira zvekugadzira kana zvekuita zvemuviri. Kunyangwe kuteerera mimhanzi kana kuverenga bhuku kunogona kuve nemhedzisiro yakanaka kusurukirwa.
• Ita nguva yekurovedza muviri. Kurovedza muviri kunozivikanwa kuva nehunhu hwakanaka pahutano hwepfungwa. Kunyange kurovedza muviri kusingakwanise kubvisa kusurukirwa pachako, kunogona kubatsira kunatsiridza kusanzwisisika kwako uye nekuwedzera manzwiro ako ehutano, ayo anogona kupa dziviriro kubva kusurukirwa.
• Nakidzwa nekunze. Chiedza chezuva chinogona kubatsira kuwedzera serotonin mumuviri wako, izvo zvinogona kubatsira kuvandudza mafungiro ako. Tsvagiridzo inoratidza kushandisa nguva mune zvakasikwa kunogona kubatsira kudzikamisa kunzwa kwekushushikana, kushushikana, uye kushushikana. Kujoinha kufamba kweboka kana mutambo wechikwata kunogona zvakare kubatsira iwe kubatana nevamwe panguva imwe chete.

Nguva yekuona chiremba

Kana kunzwa kwekusurukirwa kuchiramba, inogona kunge iri zano rakanaka kuti usvike kune wako wekuchengetedza hutano kana wepfungwa wepfungwa.

Uyezve funga kuwana rubatsiro kana:

• kusurukirwa kunokanganisa hupenyu hwako hwezuva nezuva kana kuita kuti zviome kuita zvinhu zvaunoda kuita
• une mweya wakaderera kana kunzwa kwekuora mwoyo
• une zviratidzo zvekumwe kunetseka kwehutano hwepfungwa, sekushushikana kana kushushikana
• zviratidzo zvehutano hwepanyama hazvibve mushure memavhiki mashoma, zvinowedzera, kana kukanganisa hupenyu hwako hwezuva nezuva

Zviri nani kuwana rubatsiro ipapo ipapo. Unogona kudaidza nhare yekubatsira, tambanudza kune waunoda, kana kufonera yako yemuno emergency imba. Heino runyorwa rwe zviwanikwa zvekubatsira:

• Iyo Nyika Yese Kuzviuraya Kudzivirira Lifeline inopa mahara, netsitsi rutsigiro maawa makumi maviri nemasere, mazuva manomwe pavhiki, mazuva makumi matatu nemakumi matatu pagore. Unogona kuvafonera pa1-800-273-8255 kana kusangana navo kuburikidza nepamhepo kutaura.
• Kana iwe uchida rubatsiro rwekuwana rutsigiro rwehutano hwepfungwa, iyo Kushungurudzwa Kwezvinhu uye Mental Health Services Administration inopawo ruzivo rwemahara-rwemaawa uye kubatsira kutsvaga kurapwa, kunyangwe ivo vasingape rubatsiro rwekupa zano parunhare.
• Kuzvidya Mwoyo uye Kushungurudzika Association of America zvakare inopa emahara online mapoka ekutsigira, kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchingoita nekushushikana uye kushushikana pamwe nekusurukirwa. Tsvaga boka padhuze newe pawebhusaiti yavo.

Chinokosha

Haisi chinhu chakaipa kuva wega, kana kunakidzwa nekuva wega. Asi kuva wega 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 uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge

Vamwe vanhu vanonzwa kusurukirwa pakupfuura, asi vamwe vanhu vanogona kunzwa kusurukirwa kwemwedzi kana kunyange makore vasina kuvandudzika.

Kusurukirwa haisi hutano hwepfungwa neyakajeka kurapa kurapwa, saka unogona kushamisika kuti ungaita sei nazvo. Kukunda kusurukirwa kunogona kuratidzika sedambudziko chairo, kunyanya kana uchinyara, uchipinza, kana uchiona zvichinetsa kusangana nevanhu vatsva. Zvinogona kutora nguva, asi zvinogoneka kwazvo kuvaka hukama hutsva kana kudzamisa kubatana kuripo muhupenyu hwako.

Kana iwe usina chokwadi chezvaungaite kuti unzwe kusurukirwa, funga kusvika kune murapi anogona kupa rubatsiro uye rutsigiro.