Maitiro Ekudzora Kusurukirwa Ipo Nyika Iri muLockdown

Zvemukati

• Kunzwa uri wega vs. kunzwa kusurukirwa
• Kudzivisa kusurukirwa iwe uchidzokera kumba
• Ramba wakabatana uye plugged mukati
• Enda kumisangano yemagariro
• Kuzvipira zvirinani
• Taura nezvazvo nenyanzvi yehutano hwepfungwa
• Svikira kutsigirwa
• Rubatsiro ruri kunze uko

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Unogona kugara wega, kushanda wega, uye kufamba wega uchinzwa rugare newe. Kusurukirwa kunorova zvakasiyana.

Ini nemurume wangu tiri mamaira kure nenzvimbo yatinoti "kumba."

Takabuda kunze kwenyika gore rapfuura kuti tichinje nzvimbo. Pamwe pamwe neshanduko iyi kwakauya chibairo chikuru: kubva kune vedu vepedyo vadiwa.

Sezvo nguva inopfuura, tinoona kuti kumba haisi nzvimbo chete. Ndipo pane vanhu vako.

Nepo kureba kwemuviri kwakadzora kukanganisa kweECVID-19 kubuda, hakupi rubatsiro kune kusurukirwa kwatiri kubata nako.

Denda rekusurukirwa rakabuda zvakanaka pamberi pechido chekudzidzira kudzikira kwemuviri. Vanhu vamwe nevamwe vakarwisa kusurukirwa kwenguva yakati, kunyangwe zvinhu pazvaive "zvakajairika" munyika.

Mirayiridzo yepanyama yekudzora yango wedzera kukonzeresa, kunyanya nekuwedzera kwenzvimbo dzakarairwa kuti vagare munzvimbo.

Ndiri pachangu kunzwa mhedzisiro panguva ino yekugara munzvimbo. Ini ndasuwa shamwari dzangu, mhuri yangu, uye rusununguko rwekubuda kunosangana nevanhu vatsva.

Kunzwa uri wega vs. kunzwa kusurukirwa

Kunzwa uri wega uye kusurukirwa zvinhu zviviri zvakasiyana zvachose. Inokonzereswa nekushaikwa kwehukama, kusurukirwa kunokonzeresa danho rekuzviparadzanisa iro rinogona kukuvadza hutano hwepfungwa nekugara zvakanaka.

Sekutanga, ndinowana simba rangu kubva pakuva ndega. Ndiri munhuwo wekumba akajaira kushanda kubva pamba. Ndicho chikonzero nei ndichikwanisa kurarama zvakanaka kwazvo neiyi nguva yekuzviparadzanisa nevamwe. Padivi remafiripi, ini ndinosarudza kuve neyakaenzana pakati pehukama uye kubatana kwenzanga.

Unogona kugara wega, kushanda wega, uye kufamba wega uchinzwa murunyararo newe. Kusurukirwa, zvakadaro? Inorova zvakasiyana.

Izvo zvinowanzo kuita kuti unzwe senge "asinganzwisisike kunze" mumagariro mamiriro, uye iko kunzwa kunogona kukutungamira iwe munzira ine kurwadziwa mupfungwa.

Mhedzisiro yekusurukirwa inogona kukuomesera iwe kutanga hukama uye hukama hwepedyo nevamwe. Munguva dzaunonyanya kushupika, zvinoita sekunge kuti hauna nzvimbo yakachengeteka yekumhara maererano nerutsigiro rwemanzwiro.

Kunzwa kusurukirwa kunogona kuitika panguva ipi neipi yehupenyu hwako, kubva paudiki kusvika mukukura. Episodic nguva dzekusurukirwa zvakajairika. Zvingangodaro, iwe unozonzwa mhedzisiro yacho padanho shoma.

Ndichikura semwana wamai vangu chete, ndakasurukirwa nekukurumidza. Ndakanga ndisina vanin'ina vezera rangu rekutamba navo, kurwa navo, kana kugadzirisa kunetsana navo. Kusvika padanho, izvi zvakakanganisa hupenyu hwangu hwemagariro.

Kuita shamwari kwaisambove nyaya kwandiri, asi zvakanditorera makore kuti ndive nehunyanzvi hwekutaurirana uye kugadzirisa gakava. Hukama haukwanisi kugara kana paine kushomeka kwezvinhu zviviri izvi, uye ndakadzidza izvi nenzira yakaoma.

Kusurukirwa kwenguva yakareba inzvimbo yenjodzi yausingade kusvika, sezvo ichikonzera njodzi yehutano yakanyanya.

Kudzivisa kusurukirwa iwe uchidzokera kumba

Sevanhu, isu tiri vehukama nehunhu. Isu takange tisina waya kana kusikirwa kuti tirarame hupenyu chete. Ndosaka tichishuwira kubatana kana paine kushayikwa kwayo muhupenyu hwedu hwega.

Kuzviparadzanisa kune zvakwakanakira. Semuenzaniso, unogona kuona zviri nyore kutarisa paunoshanda kana kuita zvinhu uri wega. Iyi ndiyo imwe yezviitiko apo pane runako muga. Kune rimwe divi, rine zvarinokanganisa senge chero imwe tsika.

Semunhu wehunyanzvi, ndinoshanda zvakanyanya kana pasina munhu aripo. Ini ndinoda kuve ndega kana mavhiri angu achitendeuka uye ini ndiri mune iyoyo yekugadzira yemusoro wemusoro. Sei? Zvinokanganisa zvinogona kukanganisa nyore nyore kuyerera kwangu, izvo zvinondiburitsa mukati megero rangu uye zvinondikonzera kunonoka.

Handikwanise kuzvibvumira kushanda zuva rose, kana ndingadai ndiri munzvimbo yekugara ndiri ndega. Ndosaka ndichivhara nguva mune yangu purogiramu yekushanda pazvirongwa zvekugadzira.

Nenzira iyi, ndiri kukwanisa kuwedzera nguva yangu uye kuva noutano hwebasa-hupenyu hwakaenzana. Pakati pedzimwe nguva, ini ndinoita chokwadi chekubatana nevanhu vangu.

Kana tikapedza nguva yakawandisa tiri tega, pfungwa dzedu dzimwe nguva dzinogona kufamba-famba pasi paburi rekatsuro rekufunga kwakashata. Usawira mumusungo uyu. Kusvasvavirira kwakakosha.

Sekureva kweAmerican Psychological Association (APA), inozivikanwa yekuzviparadzanisa munharaunda inogona kukonzera matambudziko akasiyana ehutano. Mhedzisiro yacho inogona kubva pakushushikana nekushushikana kusvika pakurwara kwekudzivirira.

Munguva dzenjodzi, zvakanakira kuramba wakaringana-musoro uye tarisa pane zvaunogona kudzora. Kutarisa pane zvaunogona kuita kunobatsira iwe kurarama nezvako zvitsva.

Ramba wakabatana uye plugged mukati

APA inotaura kuti kusurukirwa kwakanyanya kunogona kukanganisa hutano hwako. Sezvo isu tichitsungirira dambudziko iri, isu tinofanirwa kugara takabatana kune vamwe patiri patiri.

Tekinoroji inoita kuti zvive nyore kugara uchikurukura nevanhu pasina muviri kuvapo. Mhuri, shamwari, uye vadikani vanogara vari kungofona kure - kunze kwekunge iwe uchigara navo kare.

Kana iwe uchinzwa kuti hauchabatanidzane neavo vepedyo navo, ino ichave iri nguva yakanaka yekubatanidzwazve. Kutenda kune chat-based mapuratifomu senge FaceTime uye GroupMe, unogona kutarisa kune vako vaunoda zviri nyore kubva kumba.

Hazvigumiri ipapo. Zvemagariro midhiya zvinoshanda chinangwa chayo munzira dzakawanda kupfuura imwe. Kunyanya, chishandiso chikuru kushandisa kugadzira kubatana kutsva.

Vanhu kutenderera pasirese vanoshandisa vezvenhau nekuda kwechikonzero ichi. Iwe une mukana uri nani wekumisikidza kubatana nemumwe munhu kana uchikwanisa kuenderana navo neimwe nzira.

Sezvo isu tese tiri kunzwa mhedzisiro yedambudziko iri, iyi inogona kuve yakanaka pokutangira yekuwana zvakafanana nzvimbo.

Kune zvakare Quarantine Chat, chirongwa chitsva chevanhu vari kurwisa kusurukirwa apo isu tinonyorovesa munyonga we COVID-19.

Enda kumisangano yemagariro

Sezvo isu tisingakwanise kuenda kunze nekusangana nevanhu vatsva kunze kwenyika, wadii kuita hunyengeri nenzira yaunosangana navo online?

Pamwe pamwe neinternet kunouya kubatsirwa kwenharaunda yepamhepo. Kune matani enharaunda eakanyanya kufamba kwese kwehupenyu. Mazhinji anowanikwa kuruzhinji mahara.

Kusaziva kwekutangira? Tarisa uone mapoka eFacebook anoenderana nezvako zvaunofarira uye zvaunofarira.

Dzimwe nharaunda dzinogamuchira kuungana uko kuri kwechokwadi, uye vari kunyanya kushanda izvozvi. Ini ndazviona zvese, kubva kuhusiku hwemamuvhi nevasanganisi kune epamhepo mabhuku emakirabhu nemisi yekofi. Uye kune angangoita ese marudzi ese e virtual fitness kirasi iwe yaunogona kufungidzira.

Usatya kuedza zvinhu zvitsva. Izvo zvinongova chete nyaya yenguva usati wawana dzinza rako, kunyangwe online.

Kuzvipira zvirinani

Wati wamboda here kupa kune chimwe chinhu chakakura kupfuura iwe? Ino ndiyo yako mukana wekuita zvine hunyanzvi kukanganisa munharaunda.

Kune nzira dzakawanda dzaunogona kuribhadharira kumberi usingabve pamba. Kubatsira vamwe kunogona kubvisa pfungwa dzako kusurukirwa uye kuisa pfungwa dzako pane zvakanaka zvakanyanya.

Iwe unogona kutobatsira vabatsiri veCOVID-19 kubva kumba.

Kukunda-kuhwina iwe uye nevanhu.

Taura nezvazvo nenyanzvi yehutano hwepfungwa

Pane zvakawanda izvo kurapwa kunogona kuita kune yako hutano hwepfungwa. Kune imwe, nyanzvi yekurapa inogona kukushongedzera iwe nematurusi aunoda kuti utsungirire zvinobudirira nekusurukirwa.

Kurapa-kwemunhu hakusvikike izvozvi, asi hausi kunyatso kubuda pane sarudzo. Zvirongwa zvakaita seTalkspace uye Betterhelp zvakaita kuti zvikwanise kuwana kurapwa online.

"Zvirongwa zvepainternet zvekurapa zvinogona kubatsira kubata zviratidzo zvekushungurudzika kwekushushikana, kusanganisira kusurukirwa," anodaro Dr. Zlatin Ivanov, chiremba wepfungwa ane rezinesi muNew York City.

Kunyangwe chiitiko ichi chingave chakasiyana pane chawakajaira, online kurapa kunogona kungoshanda sewe mu-munhu kurapwa.

"Inopa [vanhu kugona] kuti vakurukure zviratidzo zvavo, vagadzire chirongwa chekurapa, uye vashande mumwe nemumwe neanopa kurapwa," Ivanov anowedzera.

Svikira kutsigirwa

Kune avo vakabata nekusurukirwa kwenguva yakareba kwemavhiki, mwedzi, kana makore panguva, kureba kwemuviri kwakazviratidza panguva isingafadzi.

Kana iwe parizvino uchinetseka nekusurukirwa, tinokukurudzira kuti utore mukana wezviwanikwa kunze uko. Iwe zvechokwadi haufanire kuenda pazviri wega.

Rubatsiro ruri kunze uko

Kana iwe kana mumwe munhu waunoziva ari munyatwa uye achifunga kuzviuraya kana kuzvikuvadza, ndapota tsvaga rutsigiro:

• Fonera 911 kana yako yemuno emergency emergency number.
• Fonera iyo National Suicide Prevention Lifeline pa800-273-8255.
• Nyora HOME kuenda kuCrisis Textline pa741741.
• Kwete muUnited States? Tsvaga runhare rwenyika yako neBefrienders Pasi Pose.

Paunenge wakamirira rubatsiro kuti usvike, gara navo uye bvisa chero zvombo kana zvinhu zvinogona kukuvadza.

Kana usiri mumhuri imwe chete, gara panhare navo kusvikira rubatsiro rwasvika.

Johnaé De Felicis munyori, anodzungaira, uye hutano junkie anobva kuCalifornia. Anovhara dzakasiyana dzenyaya dzinoenderana nehutano uye nzvimbo yehutano, kubva pahutano hwepfungwa kusvika pakurarama kwepanyama.