Chii Chinonzi Kushushikana Kwepamusoro-Kushanda?

Zvemukati

• Chii Chinonzi Kushushikana Kwepamusoro-Kushanda?
• Ndezvipi Zviratidzo uye Zviratidzo zveKushushikana Kwakanyanya-Kushanda?
• Zviratidzo zveMweya Zvekumusoro-Kushanda Kushushikana:
• Zviratidzo zvepamuviri zvekunyanya-Kushanda Kuzvidya mwoyo:
• Iko Kune Kurapwa Kwekuse-Kunoshanda Kunetseka?
• Ipe Zita uye Uite Kuti Ive Yakajairika
• Edza Kurapa, Kunyanya CBT
• Ita Zvishoma
• Dzidzira Kunze Kwekurapa
• Ongororo ye

Nepo kushushikana kwakanyanya kusiri kwehunyanzvi hwekuongororwa kwekurapa, iri izwi rinowedzera kushandiswa kutsanangura muunganidzwa wezviratidzo zvine chekuita nekushushikana izvo zvinogona kuratidza mamiriro ekuongororwa.

Nei kuwedzera mukuzivikanwa? Nekuda kwemamiriro ehutano hwepfungwa, "zvinofadza," maererano naElizabeth Cohen, Ph.D, chiremba wezvepfungwa muNew York City. Kazhinji pane kwete, vanhu vangada kuonekwa se "kushanda kwepamusoro" pane kungo "kunyanya kuzvidya mwoyo," anotsanangura kudaro, uyo ane hafu-anoseka anowedzera, kuti vanhu vanoda "kuva nechirwere chinoita kuti vanzwike zvakanaka."

Neimwe nzira, izvi zvimwe zvebhiza reTrojan; zvinogona kutungamirira avo vasingawanzo tarisa-nehutano hwavo hwepfungwa kutarisa mukati. Nekuda kwekuti kuchine rusarura rwakawanda rwakafukidza marudzi ese ehutano hwepfungwa, chishuwo chekuenda kure nemamiriro ezvinhu aya chinogona kukanganisa kufunga kwemukati uye kuwana rubatsiro rwehutano hwepfungwa, anotsanangura Cohen. Asi, kune rimwe divi, kunyorwa kwe "kushanda kwakanyanya" kunogona kupa mukana wekuwana mukana, nekuda kwechikamu munzira iyo mamiriro aya akaumbwa. (Yakabatana: Iyo Stigma Yakakomberedza Psychiatric Mishonga Iri Kumanikidza Vanhu Kutambura Mukunyarara)

Izvo hazvireve, zvisinei, kuti kune "kuderera kushanda" kunetseka kana kuti chero mamwe maitiro ekufunganya ari kushanda kushoma. Saka, chii chiri kushanda kwepamusoro kunetseka chaizvo? Pamberi, nyanzvi dzinopaza zvese zvaunoda kuziva nezve kushushikana kwakanyanya-kushanda, kubva pazviratidzo nezviratidzo kusvika kurapwa.

Chii Chinonzi Kushushikana Kwepamusoro-Kushanda?

Kushushikana kwepamusoro-kushanda ndiko kwete chirwere chepamutemo chekurapa chinozivikanwa neDiagnostic uye Statistical Manual yeMental Disorder (DSM), iyo catalog yemamiriro epfungwa anoshandiswa zvakanyanya navanachiremba kuongorora varwere. Izvo, zvisinei, zvinowanzozivikanwa nevarapi vehutano hwepfungwa vazhinji sechikamu che generalized kusagadzikana kusagadzikana, anodaro Cohen. GAD chirwere chekuzvidya mwoyo chinoratidzwa nekusingaperi kuzvidya mwoyo, kunyanya kunetseka, uye kunyanya kunetseka, kunyange kana pasina zvishoma kana kuti hapana chinokugumbura, maererano neNational Institute of Mental Health. Imhaka yekuti kushushikana kwakanyanya-kushanda kunonyanya "musanganiswa wemamiriro akasiyana ane chekuita nekushushikana," anotsanangura kudaro. "Ine vanhu vanofadza izvo zvinowanzouya nekushushikana munharaunda, mhinduro dzepanyama uye 'kumirira imwe shangu kudonhedza' chikamu cheGAD, uye humhu hwechisimba-chinomanikidza kusagadzikana (OCD)."

Muchidimbu, kushushikana kwepamusoro-soro inzira yekushushikana iyo inotyaira mumwe munhu kuti ave hyper-chibereko kana hyper-perfectionistic, nekudaro achipa mhedzisiro inoita se "yakanaka" (muzvinhu uye zvemagariro pasirese). Asi izvi zvinouya nemutengo wepfungwa.

Zvakadaro, zvingave zvakaoma kunongedza kana munhu achinge achinetseka nekushanda kwakanyanya - zvakanyanya kudaro, pachokwadi, kuti inowanzo kunzi "kushushikana kwakavanzika," sekureva kwenyanzvi pano. Izvi zvinokonzerwa zvakanyanya muchikamu che "kuita kwakanyanya" chikamu chekushushikana kwepamusoro-kushanda, uko vanhu vasingawanzobatana nehurwere hwepfungwa kana matambudziko ehutano hwepfungwa. (Kunyangwe, chiyeuchidzo cheushamwari, hutano hwepfungwa hwakasiyana, uye mamiriro aya haatarise zvakafanana kune wese munhu.)

"Kazhinji, vanhu vane kushushikana kwepamusoro vanoita kunge nyeredzi dzedombo uye vanoratidza zvekunze zvekubudirira," anodaro chiremba wezvepfungwa Alfiee Breland-Noble, Ph.D., director weAAKOMA Project, isingabatsiri yakapihwa hutano hwepfungwa nekutsvaga. Mune mamwe mazwi, hupenyu hwavo hwepachena, hwekunze hunowanzo kuverengerwa nebasa rakakura, kubudirira, uye / kana hupenyu hwemhuri nehupenyu hwepamba - zvese izvi zvinowedzerwa nekutya pane kuda: "kutya kwekusafananidza nevamwe , kutya kusarira kumashure, kana kutya kuchembera, "anodaro Cohen. Ava ndivo vanhu vanowanzo "kuva nazvo zvese" pamusoro, asi zvakaita senge, Instagram muchimiro chemunhu - urikungoona zvakakosha.

Uye nepo pasocial media feeds iri kutanga kuzadza mamwe #nofilter zvinyorwa (uye TG zve izvo nekuti sikuruu - iyo 👏 kushorwa), nzanga inowanzo kupa mubairo kune avo vane kunetseka kwakanyanya-kushanda, nokudaro ichienderera mberi iyi budiriro-isina-nyaya-iyo -stress mentality.

Tora, semuenzaniso, mumwe munhu, nekuda kwekushushikana kana kutya kuti havasi kuita zvakakwana kufadza mukuru wavo, akapedza vhiki rese achishanda pane chimwe chirongwa. Vanozodzokera kubasa neMonday vapererwa nezano rose. Zvakadaro, ivo vanogona kunge vachirumbidzwa nashefu wavo uye vamwe vavo, vanonzi "mutambi wechikwata," uye vachirumbidzwa semumwe munhu asina basa rakakura kana diki kwazvo. Pane murwi wekusimbiswa kwakanaka kweiyi hunhu-inosimudzira maitiro ayo asiri iwo ane hutano kana kurira. Uye, nekuda kwayo, mumwe munhu ane hunyanzvi hwekushanda zvakanyanya angangofungidzira kuti kushanda kwavo kwakanyanya, kuda kuita kwakakwana ndiko kunokonzera kubudirira kwavo, anodaro Cohen. "Asi, muchokwadi, maitiro aya anovasiya ivo nehurongwa hwekutya hukavhunduka, vachikwira, uye vachishushikana zvakanyanya." (Kufanana nekuneta.)

"Paunoona kuti maitiro api anoshanda, unoadzokorora; iwe unoda kupona, pakupedzisira, uye kana uchitenda kuti inobatsira kupona kwako, unozviita zvakanyanya," anotsanangura kudaro Cohen. "Maitiro ane chekuita nekunyanya-kushanda kunetseka anowana chaizvo, anonyatso kusimbiswa nenyika yakakupoteredza."

Nekudaro, kukwana, kukwana kwevanhu, kufadza, kuwedzera kushanda, kunyangwe hazvo hutano husina kunaka hwepfungwa - zvinonzwisisika zvese zviratidzo zvekushushikana kwepamusoro. Ehezve, ndiyo ingori pfupi pfupi yezviratidzo zvinogoneka zvekushushikana kwepamusoro-kushanda.Semuenzaniso, iwe unogona zvakare kuve nemhosva yekugara uchikumbira ruregerero, anodaro Cohen. "Kuti 'Ndine urombo,' kana kuti 'Ndine urombo kuti ndanonoka,' kunoonekwa sekungwarira - asi kutaura zvazviri, uri kuzvimanikidza iwe."

Kana zviri zvimwe zviratidzo zvekunyanya-kushanda kunetseka ...

Ndezvipi Zviratidzo uye Zviratidzo zveKushushikana Kwakanyanya-Kushanda?

Uyu mubvunzo unonetsa kupindura. Sei? Nekuti, sezvambotaurwa, kunyanya-kushanda kunetseka hakusi nyore kuona kana kuziva. "Munhuwo zvake haakwanisi kuona kuti kunetseka kwakanyanya kunokanganisa sei munhu anogara nako," anodaro Breland-Noble, uyo anowedzera kuti kunyange senyanzvi, zvinogona kutora zvidzidzo zvishomanana vasati vakwanisa kuziva "hukuru hwemurwere." kushushikana "kana kuri" kushanda kwakanyanya. "

Zvakare, kushushikana kwepamusoro-kushanda (uye GAD yechinhu ichocho) inogona uye inowanzoita seyakasiyana zvichienderana nemurwere uye zvinosiyana, senge tsika yavo. Izvi zvinonyanya kukonzerwa nechikonzero chekuti kushushikana kwakanyanya hakusi kuongororwa kwepamutemo uye nekuda kwekushaikwa kweBIPOC muzvidzidzo zvehutano hwepfungwa, anotsanangura Breland-Noble, uyo akatanga chirongwa cheAAKOMA nekuda kwechikonzero ichocho. "Saka, pane zvese, ini handina chokwadi chekuti isu sevashandi vehutano hwepfungwa tinonzwisisa zvakadzama huwandu hwakazara hwemitambo yekuratidzira sezvo zvine chekuita nekushushikana, kazhinji, uye kunetsekana kwakanyanya," anodaro. (Inoenderana: Inowanika uye Inotsigira Mental Health Resources yeBlack Womxn)

Izvo zvakati, nyanzvi dzese dziri mbiri dzinoti kune zvimwe zvakajairika zviratidzo zvekunyanya-kushanda kunetseka.

Zviratidzo zveMweya Zvekumusoro-Kushanda Kushushikana:

• Kushatirwa
• Kusadzikama
• Kuwedzera
• Kushungurudzika, kushushikana, kunetseka
• Kutya
• Dambudziko rekutarisa

Muviri wako wepanyama uye wepfungwa wakafanana, uye zviratidzo zvako zvepfungwa zvinowanza zviratidzo zvemuviri (uye zvinopesana). "Miviri yedu haina kupatsanurwa kunge pasi pechipatara," anodaro Cohen. Saka…

Zviratidzo zvepamuviri zvekunyanya-Kushanda Kuzvidya mwoyo:

• Nyaya dzekurara; kunetseka kumuka kana kumuka nekuvhunduka
• Kugara kuneta, kunzwa kupera simba
• Marwadzo etsandanyama (kureva kusimba, kumusana; kurwadza kweshaya kubva pakubata)
• Chronic migraines uye misoro
• Nausea mukutarisira kwezviitiko

Iko Kune Kurapwa Kwekuse-Kunoshanda Kunetseka?

Rudzi urwu rwehutano hwepfungwa dambudziko rinogona kunyatsogadziriswa, uye kugadzirisazve maitiro kana maitiro zvinogoneka. "Kushanda mukuderedza kushushikana kwepamusoro-kushanda uye kuzvivandudza iwe pachako, zvisinei, inzira yezuva nezuva uye yakaoma; zvakafanana nguva imwe neimwe yaunowana mukana wekuwira mukuzvibata, unofanirwa kuita zvinopesana, "anodaro Cohen.

Sekutaura kunoita Cohen, kushushikana kwepamusoro kushanda "inzira yekuve munyika; nzira yekudyidzana nenyika - uye nyika haisi kuenda." Izvi zvinoreva kuti 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 uchitarisana neiyo inoshanda-kushanda kunetseka, iwe une "makore nemakore ekugadzirisa kuti ubvise," anodaro. Heino maitiro:

Ipe Zita uye Uite Kuti Ive Yakajairika

Mukuita kwaBreland-Noble, anoshanda "kudzikisira chisungo nekupa zita uye kugadzirisa" kushushikana, kusanganisira kushungurudzika kwepamusoro. "Ndinoda kuti varwere vangu vanzwisise kuti havasi vega, vanhu vazhinji vanorarama neizvi, uye kune hutano nzira yekurarama - asi chete kana ukatumidza zita rako uye uchibvuma zvauri kusangana nazvo. "

Edza Kurapa, Kunyanya CBT

Vese vaviri vezvepfungwa vanokurudzira cognitive behaviour therapy, rudzi rwe psychotherapy iyo inobatsira vanhu kuziva uye kushandura maitiro epfungwa anoparadza, uye, nekudaro, nyanzvi yakadzidziswa inogona kukutungamirira kuburikidza nemaitiro aya pamwe nemamwe marapirwo. "CBT inotarisa pane pfungwa dzinowana iyo nzira uye inosundidzira uku kukwana," anotsanangura kudaro Cohen. "Kana ukapokana nepfungwa dzako, zvakadaro, unogona kuona kuchinja mune mafungiro ako uye, nekudaro, maitiro aunoita." (Verenga nezve CBT, tarisa zvirongwa zvehutano hwepfungwa, kana tarisa mu telemedicine kana uchida kunzwisisa zvakawanda.)

Ita Zvishoma

"Zvishoma kuzvidzora, kusapindura maemail uye zvinyorwa nguva dzese, kuderera kukumbira ruregerero. Ita zvishoma nekutora pause kumbomira uye kumisa kugadzirisa - kunze kwekunge iri kugadzirira mufaro kana kusununguka," anodaro Cohen. Chokwadi, zviri nyore kutaura pane kuzviita, kunyanya kana wapinda mutsika yekugara uchiwanikwa. Saka, tora Cohens kuraira uye tanga kumirira maawa makumi maviri nemaviri usati wadzorera email kana mameseji (kana uchikwanisa, hongu). "Zvikasadaro vanhu vanotarisira mhinduro pakarepo kubva kwauri," izvo zvinosimudzira kutenderera uku kusiri kwehutano hwekushushikana kwakanyanya. "Ita kuti zvive pachena kuti unoda mibairo yakanaka, kwete mibairo inokurumidza; kuti unoziva kuti pane bhenefiti yekufungisisa nekutora nguva," anowedzera.

Dzidzira Kunze Kwekurapa

Therapy haina - uye haifanire - kuvharirwa kune musangano wevhiki. Panzvimbo iyoyo, ramba uchivakira pane zvaunokurukura uye nekushandira pachikamu chega chega ne, woti, kumanikidza kumbomira mukati mezuva uye kugadzirisa mukati meuropi nemuviri wako. Pakushanda mukuvandudza hunhu hwake hwepamusoro hwekushanda, Cohen akaona kuti kuita ichi chiratidzo pakupera kwezuva uye mangwanani kwakamubatsira kuziva apo ainyatsoshanda zvakanyanya vs. achingoshanda nekuti kubudirira kwakaenzana. "Pakupedzisira, ndaigona kuona kuti kana ndaizoverenga email na5 pm, ndaizopindura nenzira yakasiyana zvakanyanya kupfuura yandaizoita mangwanani. Munguva dzemangwanani, ndainzwa zviri nani, ndiine chivimbo zvikuru apo manheru, ndainyanya kuzvishora uye kukumbira ruregerero,” anotsanangura kudaro. (Zvese zviri zviviri, chiyeuchidzo, zviratidzo kana zviratidzo zvekushushikana kwepamusoro-kushanda.)

Imwe nzira yekudzidzira iyo nyanzvi mbiri dzinodana "inoenderera, inoshingaira kugadzirisa"? Kungo tsvaga maitiro ane hutano aunofarira uye ayo "anokupa simba," inokurudzira Breland-Noble. "Kune vamwe, uku kufungisisa, kune vamwe munamato, kune vamwe, hunyanzvi."

Ongororo ye