Nei Iwe Panyama Unonzwa Senge Shit Mushure mekurapa, Inotsanangurwa NeMental Hutano Pros

Zvemukati

• Kutanga, Chii chinonzi Trauma Therapy?
• Panyama Zviratidzo kubva Kurapa Basa
• Iyo Brain-Muviri Kubatana
• Kurongedza Kubvisa Manzwiro Akashata
• Trauma In, Trauma Out
• Iyo Physiology yeTrauma Therapy
• Kazhinji Kazhinji Post-Therapy Zviratidzo
• Maitiro Ekugadzirira Kwakasimba Therapy Kusarudzwa
• Chii Chaunoita Iwe Mushure mekurapa Kuti Unzwe Zvirinani
• Izvo *Zvinoita* Zvirinani!
• Pamusoro pezvose, Zviitire Mutsa
• Ongororo ye

Kunzwa kunge sh * t mushure mekurapwa? Haisi (zvese) mumusoro mako.

"Therapy, kunyanya kurapwa kwekukuvara, inogara ichitowedzera kusati yave nani," anodaro Therapist Nina Westbrook, L.M.F.T. Kana iwe wakamboita trauma therapy - kana kungoita yakasimba basa rerapi - iwe unozviziva izvi kare: Hazvisi nyore. Uku hakusi "kutenda uye uwane," tsinhiro yakanaka, kuwana simba rako remukati rudzi rwekurapa, asi "zvese zvinorwadza" mhando.

Majee parutivi, kuchera mukukuvadzwa kwakapfuura uye zviitiko zvinoshungurudza, zvakaitika kubva paudiki, uye zvimwe zvakadzika zvakafanana, ndangariro dzakakanganisika dzinogona kukukanganisa - kwete mupfungwa chete, asi mumuviri. Icho chinhu icho chinonzwisisika neuroscientist Caroline Leaf, Ph.D, inodaidza "kurapwa maitiro."

"Kuwedzera kwekuziva kubva pabasa rauri kuita pane zvaunofunga (zvinova zvakaoma zvikuru, kutaura zvishoma), kunowedzera pfungwa yako yekuzvimirira," anodaro Leaf. "Izvi zvinogonawo kuwedzera kushushikana kwako uye kuzvidya mwoyo nekuti uri kutanga kunyatsoziva zvauri kusangana nazvo, mabatiro awakaita kushushikana kwako nekushungurudzika, uye nei uchifanira kutarisana nezvimwe zvakadzama, nyaya dzemukati. ."

Nekudaro, iwe ungangonzwa wakanaka kurohwa post-kurapwa. Ichi chiitiko chaicho chaungave wakambosangana nacho usingambo chiona. Yaive yako yekupedzisira migraine pazuva rimwechete sekushanya kwako kwekupedzisira psychotherapy? Wakaona here murapi wako uye ukanzwa kupera zvakakwana kwezuva rese? Hausi wega. Nyanzvi kubva kunzvimbo dzese dzehutano hwepfungwa dzakaratidza kuti kuneta-kurapa kuneta, maronda, uye kunyangwe zviratidzo zvemuviri zvekurwara hazvisi zvechokwadi chete, asi zvakajairika.

"Ichi ndicho chikonzero zvakakosha kuti varapi vataure nezve nzira yekurapa nevatengi vavo," anodaro Westbrook. "[Zviratidzo izvi] zvakajairika uye zvakasikwa, uye muenzaniso wakakwana wekubatana kwepfungwa-muviri. Hutano hausi kungove kwedu kwenyama, asi pfungwa dzedu - zvose zvakabatana."

Kutanga, Chii chinonzi Trauma Therapy?

Nekuti ichi chiitiko chinonyanya kukosha kana uchirapwa trauma therapy, inobhadhara kutsanangura kuti chii, chaizvo.

Vanhu vazhinji vanosangana neimwe nzira yekushungurudzika, kunyangwe vachizviziva kana kwete. "Kushungurudzika kunosanganisira chimwe chinhu chakaitika kwatiri icho chakange chisiri pasi pedu, uye kazhinji chinoguma nekunzwa kwakazara kwekutyisidzira," anotsanangura Leaf. "Izvi zvinosanganisira zvinhu zvakaita sekusangana nezvakashata zvehucheche, zviitiko zvinoshungurudza pazera ripi zvaro, kushungurudzika kwehondo, nemhando dzose dzekushungurudzwa, kusanganisira hukasha hwedzinza uye kudzvanyirirwa kwehupfumi. , yasakara, uye yaityisa. "

Chii chinosiyanisa kurapwa kwekushungurudzika kubva kune mamwe marudzi kune imwe nuanced, asi Westbrook akagovera pfungwa:

• Inogona kunge iri kurapwa iwe yaunogamuchira mushure mechiitiko chinotambudza uye unoona shanduko mumaitiro ako. (Funga: PTSD kana kushushikana kuri kukanganisa hupenyu hwako hwezuva nezuva.)
• Inogona kunge iri kurapa kwakajairwa umo kushungurudzika kwakapfuura kunouya kuburikidza nebasa nemurapi wako.
• Iyo inogona kuve chaiyo kurapwa iwe yaunotsvaga mukumuka kwechiitiko chinotyisa.

“Kunetseka mupfungwa kunoitika apo chimwe chiitiko chinotambudza chinoitika, uye somugumisiro wechiitiko ichocho chinotambudza, munhu anonetseka zvikuru uye haakwanisi kurarama zvakanaka, kana kuti kubvuma manzwiro ake pamusoro pechiitiko chacho,” anotsanangura kudaro Westbrook.

Trauma therapy - ingave yakarongerwa kana netsaona - haisiriyo wega mamiriro mauchasangana ne "therapy hangover" yemarudzi. "Manzwiro ose anouya panguva yose yekurapa anogona kukusiya uchinzwa kuneta kana nezvimwe zviratidzo zvemuviri," anotsanangura kudaro Westbrook. "Ndosaka zvakakosha kuti tizive kuti ichi chikamu chakazara chehurongwa, uye chinofanira kupera senzira yekurapa inotevera."

Panyama Zviratidzo kubva Kurapa Basa

Kana usiri kuita basa rekushungurudza, kurapwa kunogona kukusiya uchinzwa wakasununguka, uine chivimbo, kana simba, anodaro chiremba wepfungwa Forrest Talley, Ph.D. "Maitiro ehupenyu anowanzoonekwa mukuita kwangu ari kusiya kurapwa mune imwe nzvimbo yakasununguka, kana nekuwedzera simba; zvisinei, kuchinja kwehutano hwemunhu kunowanzoonekwa mushure mekuita misangano yakawanda ye psychotherapy." Heino chikonzero.

Iyo Brain-Muviri Kubatana

"Nekuda kwehukama hwepedyo pakati pehuropi nemuviri, zvingave zvisinganzwisisike kuti [kurapwa kwepfungwa] kwete "zvinodaro," anodaro Talley.

Westbrook inoti kushushikana kunogona kushandiswa semuenzaniso wezuva nezuva kugadzirisa zvirinani uye kunzwisisa izvi. "Kushungurudzika ndeimwe yemanzwiro akajairika muhupenyu hwedu hwezuva nezuva," anodaro. "Kunyangwe iwe urikudzidzira bvunzo, kufanogadzirira mharidzo, kana kubuda zuva kekutanga nemunhu mutsva, ungangonzwa kunetseka uye kufara. Vamwe vanhu vangati vane 'gomba mudumbu ravo,' nepo vamwe vachiti ivo vane 'butterflies,' - uye vamwe vanhu vanoti ivo 'vari kuzozvinyima.' Uye dzimwe nguva vanozviita!" (Ona: 10 Weird Panyama Nzira Dzako Muviri Wako Anopindura Kunetseka)

Izvi zvinokudzwa mukutambudzika kwekutambudzika. "Nekurapa kwekutambudzika, zviratidzo zviripo zvakanyanya, uye nenzira hombe kwazvo," anodaro. "Kune zvakasiyana-siyana zvezviratidzo zvemuviri [zvinogona kuitika] kubva mukupwanya nyaya uye kupaza panguva yekurapa kwekushungurudzika." Kune chero munhu ane furo yakakungurutswa, iwe unoziva kuti zvinorwadza zvakadii zvisati zvave nani - funga nezvazvo sefuro rinotenderera rimwe rakasimba kwazvo fascia, asi kune yako uropi.

Kurongedza Kubvisa Manzwiro Akashata

Iwe unogona kunge uchiunza zvakawanda kuchikamu chako chekurapa kupfuura iwe chaunoona. "Paunenge uine zvinonetsa zvinovaka - kana ukasazvichengeta - zvinoramba zvichivaka, uye zvinogara mumuviri wako panyama," anodaro nyanzvi yezvepfungwa Alfiee Breland-Noble, Ph.D., MHSc., Director yeAAKOMA Project, isingabatsiri yakatsaurirwa hutano hwepfungwa nekutsvaga.

Saka, yakachengetwa trauma. Iwe hauzvifarire, saka unoirongedza kure, sedhirowa renjere ... asi dhirowa rejunk rakagadzirira kuputika kubva pakuzara nehope dzako dzakaipisisa.

"Tinoda kudzvinyirira zvinhu nekuti kuziva kwekurangarira ndangariro dzine chepfu kunounza kusagadzikana, uye hatidi kusagadzikana kana kunzwa kusava nechokwadi uye kurwadziwa," anotsanangura kudaro Leaf. "Sevanhu, isu tine tsika yekudzivirira uye kudzvinyirira pachinzvimbo chekumbundikira, kugadzirisa, uye kufunga zvekare marwadzo, izvo uropi hwakagadzirirwa kuita kuti ugare uine hutano. Ichi ndicho chikonzero nei kudzvinyirira nyaya dzedu kusingashande semhinduro inogara iripo, nekuti pfungwa dzedu ndedzechokwadi uye dzine simba

Asi usanzwe wakashata nezvekunzwa "kushata" - iwe kudiwa kunzwa manzwiro iwayo! "Tinorarama munguva yatinoda kunzwa zvakanaka nguva dzose, uye apo kunzwa kusagadzikana, kusuruvara, kugumbuka kana kutsamwa kunonzi pasi rose 'kwakaipa,' kunyange zvazvo chaizvoizvo mhinduro dzine utano kumamiriro ezvinhu akaipa," anodaro Leaf. "Kurapa kwakanaka kunokubatsira kumbundira, kugadzirisa, uye kugadzirisa zvakare zvakaitika kwauri zvekare, izvo zvichange zvichisanganisira mamwe marwadzo, asi izvi zvinongoreva kuti basa rekuporesa ratanga."

Trauma In, Trauma Out

Zvese izvo zvakazara trauma? Izvo hazvina kunzwa zvakanaka pazvaichengetwa, uye pamwe zvichazonzwa kushungurudzika kubuda, futi. "Uri kunyatsogadzira tsika dzakashata uye kushungurudzika, nezviyeuchidzo zvavo zvine chekuita neruzivo, uye zvepanyama kubva mundangariro," anotsanangura Leaf.

Kuchera mukukuvara kwakachengetwa uye kushungurudzika kuchava kwakanyanya kuoma mumavhiki ekutanga ekurapa, anodaro Leaf. Apa ndipo "apo pfungwa dzako, nezviuru zvendangariro dzakadzamirwa dzepfungwa nedzemuviri, padzinenge dzichibva kupfungwa dzisiri kuziva dzichipinda mupfungwa dzinoziva," anodaro. Uye zvine musoro kuti kuunza ndangariro dzinorwadza uye zviitiko mune kwako kuziva zvinonzwa kusagadzikana.

"Chinosanganisa zvese izvo zvakachengetwa zvinoshungurudza kushushikana kwepfungwa uye kurwara kwepfungwa," anodaro Breland-Noble. "Isa zvese izvo pamwechete, uye nenguva yaunogara nachiremba wepfungwa uye wotanga kugadzirisa, hausi kungoburitsa chinhu chiripo [chawakapinda kuzotaura nezvacho]," anodaro, asi zvese zvakaitika, ndangariro, tsika, nhamo dzawakachengeta. "Zvinonzwisisika kuti yaizoburitsa mumuviri wako nenzira imwecheteyo yange yakachengetwa mumuviri wako, yakachengetwa mumasero ako, mukunzwa kwako, muhutano hwako," anodaro.

Iyo Physiology yeTrauma Therapy

Iko kune kwemuviri, kwesainzi tsananguro yezhinji yeiyi futi. "Kana kurapa kwakakonzera kushushikana kwakanyanya (semuenzaniso, kuongorora zviyeuchidzo zvinoshungurudza) ipapo panogona kunge paine huwandu hwakawanda hwecortisol, uye catecholamines," anotsanangura Talley.

Muchidimbu, cortisol uye catecholamines makemikari vatumwa vanoburitswa nemuviri wako panguva yekunetseka. Cortisol ihormone imwe (inozivikanwa sehormone yekushushikana), nepo catecholamines ine maurotransmitter akawanda, anosanganisira epinephrine uye norepinephrine (inonziwo adrenaline uye noradrenaline). (Zvinofadza kuti, catecholamines chikamu chechikonzero iwe unogona kugumbuka mudumbu mushure mekuita basa rakaoma.)

“Izvi zvinogona kukonzera kurova kwemwoyo nekukurumidza, dikita, kutemwa nemusoro, kuneta mhasuru, nezvimwewo,” anodaro Talley. .

"Kudyidzana kwemukati-uropi ndeimwe yemuenzaniso wakajeka weizvi - tinowanzonzwa kunetseka mumuviri mudumbu redu," anodaro Leaf.

"Kana muviri nehuropi zvanyanya, izvo zvinoitika panguva yekurapa uye mushure mekurapwa, izvi zvinogona kuonekwa se [shanduko mu] chiitiko muuropi, pamwe nekuchinja kusingachinjiki muropa redu, kudzika kusvika padanho "DNA, iyo inokanganisa hutano hwedu uye kugadzikana kwedu kwepfungwa kwenguva pfupi uye kwenguva yakareba kana ikasagadziriswa," anodaro Leaf.

Breland-Noble akagovana kuti izvi zvaratidza muzvidzidzo zve epigenetic zvevarwere vatema. "Data rine vakadzi vatema nevarume vatema rakaratidza chimwe chinhu chinodaidzwa kuti weathering effect - inokanganisa miviri paserura, uye inofambiswa nemajini," anodaro. "Kune chaizvo shanduko kumitumbi yeAfrica yeAmerica nekuda kwezvinonetsa zuva nezuva zvine chekuita nekusangana nekushungurudzika kwemadzinza, uye kune epigenetics inozviratidza." Dudziro: Kushungurudzika kwerusarura kunoita shanduko chaiyo pamataurirwo anoitwa DNA yavo. (Ona: Kusarura Kunogona Kubata Sei Hutano Hwako Pfungwa)

Kazhinji Kazhinji Post-Therapy Zviratidzo

Nyanzvi yega pano yakagovana yakafanana mienzaniso yezviratidzo zvekutarisira, kusanganisira pazasi:

• Matumbu uye nyaya dzemukati
• Musoro kana migraines
• Kuneta kwakanyanya
• Tsandanyama kurwadza uye kupera simba, musana, kurwadza kwemuviri
• Flu-sezviratidzo, zvakajairika malaise
• Kushatirwa
• Kuzvidya mwoyo uye kutya kwekutyisa
• Matambudziko emanzwiro
• Matambudziko ane chekuita nehope
• Kushaikwa kwekukurudzira, manzwiro ekuora mwoyo

Wild, handiti? Zvose kubva pakuedza kunzwa nani - asi yeuka, zvinova nani.

Maitiro Ekugadzirira Kwakasimba Therapy Kusarudzwa

Breland-Noble akataura achidzokorodza kuna a Benjamin Franklin quote kuratidza kukosha kweiyi nhanho: "Chinhu chekudzivirira chakakosha pondo yekurapa."

Kana iwe uchiziva iwe uri kuenda kune yakadzika dhiza mune imwe yako yakaipisisa ndangariro uye zviitiko, iva nesimba! Unogona kugadzirira iri (rakanyanya kudikanwa) basa. Nekuti uropi hwemunhu wese hwakasiyana, pane nzira dzakasiyana kune izvi. "Kunyangwe zano ripi rashandiswa, rinofanirwa kuve iro rinokukurudzira kuti uve nepfungwa dzakasimba, kuti ubve uine chivimbo chekuti uchakunda muhondo yako," anodaro Talley.

Anokurudzira kuzvipa chinangwa chinotevera: "Unoda kusiya chikamu chetrauma therapy uine chokwadi chekuti, 'Hongu, ndanga ndiripo, ndakapona, uye ndakaenderera mberi nehupenyu hwangu. Ndakatarisana nemadhimoni iwayo ndikakunda. Zvinhu izvo zvinondishungurudza ndezvekare. Hupenyu hwangu huripo panguva ino uye mune ramangwana. Chakaedza kundirova chakakundikana, uye ndakunda. "

Neraki, maitiro ane hutano aungave wakanhonga nekuda kwezvimwe zvikonzero - kudya zvakanaka, kuwana mafambiro emhando muzuva rako, kutora hope dzakanaka - inogona kuve nerubatsiro rwakakosha kune manzwiro aunoita panguva nekutevera trauma therapy. Breland-Noble akacherekedza ichi chikamu chekushushikana inoculation kudzidziswa, iyo yaanotsanangura sekuvaka yako matura uye hunyanzvi hwekuva nekusimba pakurwisa marudzi mazhinji ekushushikana. Zvese izvo zvinhu zvinogona kubatsira muviri wako kuti urambe wakasimba pakurwisa kushushikana kwepfungwa uye kwemuviri.

• Wana kurara kwakanaka. "Usaratidze watopererwa," anodaro Breland-Noble. Ita shuwa kuti iwe unowana anokwana maawa masere ekurara usiku hwakatangira chikamu chako saka haudi makapu mashanu ekofi (uye nekudaro inoshatisa mamiriro ese).

• Gadza chinangwa. Pinda nemaitiro anofunga, uchivavarira kuwana zvakanyanya kubva muchikamu chako, uchizviyeuchidza kuti wakasimba sei, uye kudzoka kunguva iripo.

• Bata kurapa sebasa. Ichi hachisi chiitiko chekuzorora, anoyeuchidza Breland-Noble. Rangarira kuti "uri kuisa mari mukati mako uye kugara zvakanaka kwepfungwa." Therapy ndiyo gym, kwete spa. "Kufanana nehupenyu hwakawanda, iwe unobuda kunze kwechirapa zvaunoisa mariri," anowedzera Talley.

• Iva netsika yakanaka yemuviri. "Edza mamwe maitiro ekugadzirisa akadai sekudzikamisa yoga kuyerera; kudzivirira zvishoma zuva rega rega kunobatsira," anodaro Breland-Noble. (Kurovedza muviri nguva dzose kunogona zvakare kuvaka yako kusimba kwepfungwa uye kwemuviri.)

• Brain prep. Leaf ine chirongwa chakananga chinotarisa nezve "kugadzirira kwehuropi," izvo zvinosanganisira "zvinhu zvakaita sekufungisisa, kufema mweya, kubaya, uye kutora nguva shoma yekufunga uchirega pfungwa dzako dzichidzungaira uye kurota masikati," anodaro. (Iye anogovera aya matekinoro uye zvimwe pane yake yekurapa app, Chinja.)

Chii Chaunoita Iwe Mushure mekurapa Kuti Unzwe Zvirinani

Wakawana here ichi chinyorwa post-kurapwa uye iwe hauna kuwana mukana wekuita zvese izvo zvekugadzirira basa? Kwete kunetsekana - nyanzvi dzakagovana 'gadziriso' dzadzo kuneta-kurapa kuneta, asi, chokwadika, matekinoroji akanakisa achasiyana kune wese munhu. “Vamwe varwere vanoita zvakanaka nekuva nebasa kana mapurojekiti ekuzvikanda mukati mushure memusangano wakasimba wekurapwa,” anodaro Talley. "Vamwe vanoita zvakanyanya nekuve nenguva yavo vega yekuronga pfungwa dzavo."

Mira zvishoma. Breland-Noble inokurudzira kutora zuva rose kubva kubasa kana uchikwanisa. “Chimbomira,” anodaro."Usabve pamushonga uye dzokera kubasa - tora maminitsi mashanu, usabatidza chero chinhu, usatora chero zvigadzirwa, usasheedza chero munhu. Ndiko kumbomira kwaunoda kugadzirisa pfungwa dzako kuitira chiitiko chinotevera. " Rangarira kusatambisa mari yako (kurapa hakuna kudhura, zvinosuruvarisa!) uye shandisa zvakanyanya mari yako, ronga kunyatso gadzirisa basa rauri kuita, anodaro.

Journal. "Nyora pasi chinhu chimwe chete kana zviviri zvawakabuda muchikamu chako zvaunogona kuisa, wozoisa magazini iyoyo kure," anodaro Breland-Noble. (Ona: Nei Kutsikisa Ndiyo Tsika Yandisingazombofa Ndakasiya)

Dzokorora yako mantra. Fungisisa uye zviyeuchidze: "Ndiri mupenyu, ndiri kufema, ndinofara kuti ndiri pano, ndiri kunzwa zviri nani nhasi kupfuura zvandainzwa nezuro," anodaro Breland-Noble. Uye kana uchikahadzika, edza mantra yaTalley: "Zvinhu zvinondishungurudza ndezvekare. Hupenyu hwangu huri pano munguva ino uye mune ramangwana. Chii chakaedza kundirova chikatadza, uye ndakunda."

Simbisa pfungwa dzako. Pinda muchimwe chinhu chitsva uye chinonakidza kutora mukana mukukura kwehuropi hwako, rinodaro Leaf. "Nzira yakapusa yekufunga-kuvaka post-therapy ndeyekudzidza chimwe chinhu chitsva nekuverenga chinyorwa kana kuteerera podcast, uye kuinzwisisa kusvika paunogona kuidzidzisa mumwe munhu," anodaro. Nekuti uropi hwako hwatova mune rewiring uye kuvaka zvakare maitiro kubva kurapi, unogona kusvetukira mukati imomo uye kuramba uchishanda. Iyi nzira yakatosiyana kune aya mazano kubva kune dzimwe nyanzvi dziri pamusoro; apa ndipo paunogona kusarudza izvo zvinonzwa zvakakunakira iwe kana kune iro chairo zuva post-kurapwa.

Izvo *Zvinoita* Zvirinani!

"Iri ibasa rakaoma, uye rinotyisa, (kunyanya pakutanga) nekuti zvinonzwa sekunge zvinhu zvave kutadza kutonga," anodaro Leaf. "Zvisinei, apo iwe paunodzidza kudzora maitiro kuburikidza nenzira dzakasiyana dzekutarisira pfungwa, unogona kutanga kutarisa pfungwa dzine chepfu nekushungurudzika zvakasiyana, uye nekuona matambudziko avanounza semikana yekuchinja nekukura panzvimbo pemarwadzo aunofanirwa kufuratira , kudzvinyirira, kana kutiza. (Ona: Maitiro Ekushandira Kupfuura Nenjodzi, Zvinoenderana neye Therapist)

Funga nezvazvo sekushushikana usati waita chimwe chinhu chinotyisa kana kutyisa. "Yeuka kushushikana kwekugadzirira bvunzo - zvese izvo zvakanyanya kunetseka zvinotungamira," anodaro Westbrook. Zvinowanzoipa uye zvakanyanya kusimba kupfuura iyo bvunzo pachayo, handiti? "Wobva watora bvunzo, uye pane huremu uhwu hwakasimudzwa pauri kana iwe wapedza basa rakaoma; unofara, wagadzirira kupati. Ndozvingave [trauma therapy] ingave yakaita."

Iyi shanduko kubva ku "ugh" kuenda kune inofadza inogona kuitika zvishoma nezvishoma (funga: zvishoma zvakanyanya zviratidzo mushure mekurapa zvikamu munguva) kana zvese kamwechete (funga: Rimwe zuva iwe uchachema uye uve ne "a ha!" Nguva uye unzwe kunge nyowani munhu), anodaro Westbrook.

Izvo zvakati, kana iwe uchiita kunge uri muicky chikamu kwenguva yakareba chaizvo, izvo hazvina kujairika. "Kana basa rekushungurudza zvakanyanya risingaperi, inguva yekutsvaga murapi mutsva," anodaro Talley. "Kazhinji vanhu vane trauma vanopinda mukurapa vopedzisira varamba vakabatikana mukudzokorodza zvekare vasingafambire mberi."

Pamusoro pezvose, Zviitire Mutsa

Kana iwe uchinzwa sekunge une mono yakasanganiswa nefuru nedivi remigraine mushure mekunge waona murapi wako, zviitire mutsa. Une kurapa hangover. Enda kunorara. Tora ibuprofen kana uine musoro. Binge Netflix, gadzira tii, ugeze, kana kufonera shamwari. Hazvisi zvisingabatsiri kana kunyanyisa kana kuzvifunga kuti uone kuti unoporesa zvakanaka.

"Ruzivo rwekushungurudzika rwakasiyana zvakanyanya kumunhu wega wega, uye kurapwa kwacho kwakasiyanawo," anodaro Leaf. "Hapana mhinduro yemashiripiti iyo inogona kubatsira munhu wese, uye zvinotora nguva, kushanda, uye kuda kutarisana nekusanzwisisika kwekuporeswa kwechokwadi kuitike - zvakaoma sezvingave izvi."

Uri kuita basa rakaoma zvisingafungidzirwe. Iwe haungamhanye marathon uye kutarisira kushanda pa100 muzana zuva rinotevera (kunze kwekunge uri munhu ane simba rinopfuura remunhu) saka ipa uropi hwako iyo imwecheteyo nyasha.

Ongororo ye