Nei Zvakakosha Kuti Unzwisise Kushungurudzika Panguva yeCoronavirus

Zvemukati

• Ziva Kuti Kusuruvara Kwako Ndekwechokwadi uye Kunoshanda
• Shandisa Iyo Nguva Yaunoda Kuti Uite Neyemumoyo Maitiro Kurasikirwa Kwako
• Tsvaga Tsigiro-Yechokwadi kana Mu-Munhu-Kuti utaure Nezve Kusuwa Kwako
• Rangarira kuti Kusuwa Haisi Mutsara
• Gadzira Zviitiko Zvemunhu Kurangarira Kurasikirwa Kwako
• Ongororo ye

Iyo coronavirus denda ine isu tese kudzidza kudzidza kurwisa zvisati zvamboitika uye zvisingaverengeke kurasikirwa. Kana chiri chinobatika—kurasikirwa nebasa, imba, gym, kupedza kufunda kana kuti muchato—kunowanzoperekedzwa nepfungwa yokunyara uye kuvhiringidzika. Zviri nyore kufunga: "kana vanopfuura hafu yemiriyoni vanhu varasikirwa nehupenyu hwavo, zvine basa here kana ndichifanira kupotsa yangu bachelorette pati?"

Chaizvoizvo, zvakanaka kwazvo kuchema kurasikirwa uku, sekureva kwenyanzvi yekusuwa uye murapi Claire Bidwell Smith. Neraki, kune mamwe maitiro anogona kubatsira kudzikamisa marwadzo.

Pfungwa yedu yekusuwa inogara iri yekuti inofanirwa kunge iri yemunhu watinorasikirwa-asi izvozvi, panguva yedenda, tiri kuchema pamatanho mazhinji akasiyana. Tiri kushungurudza nzira yehupenyu, tiri kuchema vana vedu vari kumba kubva kuchikoro, tiri kushungurudza hupfumi hwedu, shanduko mune zvematongerwo enyika. Ndinofunga kuti vazhinji vedu takatofanira kutaura zvakanaka kune zvinhu zvakawanda zvisingaenzaniswi, uye hatifungi nezvezvinhu izvi sezvinokodzera kusuwa, asi ndizvo.

Claire Bidwell Smith, Therapist uye kushungurudzika nyanzvi

Senharaunda yepasirese, tiri kurarama nemamiriro akasiyana nechero chinhu chatakamboona, uye tisina magumo pakuona, zvakajairika kuti iwe uve nemanzwiro asina kumboitika ekutya nekurasikirwa.

"Ndakaona panguva ino, kuti vanhu vazhinji vanoramba vachimhanya kubva mukushungurudzika kwavo nekuti kune nzira dzakawanda dzekukanganiswa," anodaro Erin Wiley, MA, LPCC, chiremba wezvepfungwa uye mutungamiri mukuru weThe Willow Center, chipangamazano dzidzira muToledo, Ohio. "Asi pane imwe nguva, kusuwa kunouya kugogodza, uye kunoda muripo."

Kuwedzera kwazvino kwehutachiona kunoisa huwandu hwehutachiona pamamiriyoni anodarika 3.4 akasimbiswa panguva yekuburitswa (uye kuverenga) muU.S., sekureva kweCenters for Disease Control and Prevention (CDC). Vazhinji vachafanira kutsungirira ichi chinoitika—uye kugonana nenhamo—vakaparadzaniswa munyama navanhu vamene vaizova, mumigariro yenguva dzose, nokuda kwavo. Saka chii chatinofanira kuita?

Pano, nyanzvi yekusuwa nevarapi vanopa nzwisiso mukunzwisisa kusuwa kwako, maitiro ekuita nazvo, uye nei kuramba uine tariro ndiyo kiyi yekupfuura nayo zvese.

Ziva Kuti Kusuruvara Kwako Ndekwechokwadi uye Kunoshanda

"Kazhinji, vanhu vane nguva yakaoma yakaoma vachizvipa mvumo yekuchema," anodaro Smith. "Saka kana ichitaridzika kunge yakati siyanei kupfuura zvatinofunga, zvinotooma kuzvipa mvumo iyoyo."

Uye apo nyika yese iri kuchema izvozvi, vanhu vanogona zvakare kudzikisira kurasikirwa kwavo - vachitaura zvinhu zvakaita sekuti "zvakanaka, waingova muchato, uye isu tese tichararama kunyangwe tisina kuwana "kana kuti" murume wangu akarasikirwa nebasa rake, asi ini ndine rangu, saka tine zvakawanda zvekutenda.

"Kazhinji, tinodzikisira kusuwa kwedu, nekuti kune akawanda akanyanya kuipa-kunyanya kana usina kurasikirwa nemumwe munhu padenda," anodaro Wiley.

Izvo zvinopera pasina kutaura kuti kurasikirwa nemunhu waunoda is irreplaceableable mhando yekurasikirwa. Kana iwe ukabvisa chiitiko kana kurasikirwa nebasa, iwe uchiri netariro yekuti iwe unogona kuve nechinhu icho zvakare, nepo, kana iwe ukarasikirwa nemunhu, hausvike pakutarisira kuti vachadzoka. "Tine pfungwa iyi yekuti, pane imwe nzvimbo pasi pemugwagwa, hupenyu huchadzokera kune zvakajairika uye tichakwanisa kuva nezvinhu zvese izvi zvakare zvatiri kushaya, asi isu hatigone kutsiva kupedza kudzidza kwaifanirwa zvinoitika pakupera kwegore rechikoro. Mumakore maviri, hazvizove zvakafanana, "anodaro Wiley.

Kushungurudzika kunoitika nenzira dzakasiyana uye kunogona kuratidza sezviratidzo zvemuviri nezvepfungwa, kusanganisira (asi zvisina kuganhurirwa) kutsamwa, kushushikana, kuchema, kuora mwoyo, kuneta kana kushaya simba, mhosva, kusurukirwa, kurwadziwa, kusuwa, uye kunetseka kurara, zvinoenderana kukiriniki yeMayo. Kune avo vanochema kurasikirwa kwakanyanya (zvakadai seyekupotsa chiitiko kana kupemberera), kushungurudzika kunogona kutamba nenzira dzakafanana nekurasikirwa kwekongiri (kwakadai serufu) kunoita-kana mune mamwe maitiro anonyanya kuvhiringidza sekudya, kunwa, kurovedza muviri, kana kutonyanya kutarisa Netflix kuitira kudzivirira manzwiro ari pasi pepamusoro, anodaro Wiley. Izvo zvinotisvitsa ku...

Shandisa Iyo Nguva Yaunoda Kuti Uite Neyemumoyo Maitiro Kurasikirwa Kwako

Vaviri Wiley naSmith vanoti zvakakosha kuti ushungurudze chikamu chimwe nechimwe cheizvo zvaenda. Kuita zvinhu zvine hungwaru zvakaita sekunyora uye kufungisisa kunogona kubatsira zvakanyanya mukukubatsira kubvuma uye kugadzirisa manzwiro ako, pamwe nekuwana kugadzirisa mukuita kwako.

"Migumisiro inobva mukusundira kusuruvara kure kufunganya, kuora mwoyo, kutsamwa, asi kana iwe ukakwanisa kufamba mavari uye uchizvibvumira kunzwa zvose, pane kazhinji pane zvimwe zvinhu zvakanaka zvinoshandura zvinogona kuitika. Zvinogona kunzwa zvinotyisa kupinda munzvimbo iyoyo; dzimwe nguva vanhu vanonzwa senge vachatanga kuchema uye vasingaregi, kana kuti vachawira pasi, asi chaizvo zvakapesana ichokwadi.Uchaita kweminiti, unenge uine kuchema kwako kukuru, uyezve, unonzwa kuzorodzwa uye kusunungurwa ikoko, "anodaro Smith.

Utano hwepfungwa husina purofiti Mental Health America inokurudzira iyo PATH system yekugadzirisa manzwiro asina kunaka. Kana iwe uchinzwa iwe pachako uchikwira mukati menguva yekusuwa kana kutsamwa, edza kuteedzera aya matanho:

• Imbomira: Panzvimbo pekuita pane ako manzwiro ipapo ipapo, mira uye fungisisa zvinhu kuburikidza.
• Bvuma zvauri kunzwa: Edza kudoma zvauri kunzwa uye nei-wakatsamwa chaizvo kuti chimwe chinhu chakaitika, kana kuti wakasuwa? Chero zvazvingava, zvakanaka kuti unzwe saizvozvo.
• Funga: Paunenge iwe waona kuti chii chaizvo icho chauri kunzwa, funga nezvekuti ungaite sei kuti unzwe zvirinani.
• Rubatsiro: Ita chiito kune chero chawasarudza chingaite kuti unzwe zvirinani. Izvi zvinogona kuve chero chinhu kubva pakushevedza shamwari yaunovimba kana kurega iwe uchichema kunyora zvako manzwiro kana kudzidzira kufema kwedumbu.

Kugadzirisa manzwiro ako hachisi chinhu chiri nyore kuita-zvinoda kukura uye kuranga kwakawanda, uye kazhinji zvinokanganisa zvedu kubva mukusuwa zvinogona kutamba nenzira dzinokuvadza (sekushandisa zvinodhaka kana kurega kubva kuhurongwa hwedu hwekutsigira). Uye nepo, sezvipenyu, vanhu vakagadzirwa kuti vabate nemhando yekurwadziwa, isu takakura pakuzvidzivirira, kunyanya kana chikamu chese chehupenyu hwedu chichitiudza kutiza, anodaro Wiley.

Kudzivisa kunozviratidza nenzira dzakasiyana. "MaAmerican, vanhuwo zvavo, vane hunyanzvi hwekugara vachimhanya kubva pamanzwiro avo," anodaro. "Tinotarisa Netflix, nekunwa waini, nekumhanya, uye kuita mapato neshamwari, tinodya zvakawandisa, zvese kuzadza izvozvi, asi isu tinongofanirwa kurega izvozvi zvichipinda." Unogona kufunga kuti uri kurarama nenzira ine hutano, asi pane mutsetse wakanaka apo chimwe chinhu chingave chisinganetsi nzira yekugadzirisa: "Isu tese tine tsika yekuenda kune hunyanzvi hwekurwisa uye kuishandisa zvakanyanya izvo zvinokonzeresa matambudziko mune edu hupenyu,” anodaro. Semuenzaniso, unyanzvi hwekugadzirisa maradaptive hunogona kunge huri kushanda-hahuna hutsika hwakaipa, asi kana hukave hunomanikidzika kana kuti haugoni kurega kuzviita, zvakanaka, chero chinhu chakawandisa chinogona kukuvadza, anowedzera.

"Zvinotora chimiro chendangariro chakashanduka chaizvo kufamba mushungu uye uti, 'Ini ndichagara neizvi," pane kuzvidzivirira, anodaro Wiley. "Panzvimbo pekugara pamubhedha uye kudya ice cream uye kuona Netflix, izvo zvingaite sekugara pamubhedha usina chikafu uye kunyora mujenari, kutaura nemurapi nezvazvo, kana kufamba-famba kana kugara kuseri kwemba uye. kungofunga, "anodaro.

Wiley anokurudzirawo varwere vake kuti vateerere kune mamwe maitiro anoita kuti vanzwe. "Ndinopikisa chero wevatengi vangu kuti, ndisati ndatanga kukanganisa, zvibvunze, pachiyero che 1-10, unonzwa sei? Kana iri nhamba yakaderera mushure mokunge wapedza, zvichida unoda kuongorora zvakare kana izvozvo chiitiko chakanakira iwe. [Zvakakosha kuti] uve nekuzviziva wega kuti maitiro anobatsira here kana kuti anokuvadza uye kusarudza kuti inguvai yaunoda kuzvipa kwazviri, "anodaro.

Paunenge ugere nemanzwiro iwayo, kungave kuri muyoga, kufungisisa, kurovedza muviri, kana kurapwa, Wiley anokurudzira vatengi vake kuti vatarise mweya wavo uye vatarise pakuziva pfungwa dzako dzazvino uye manzwiro. Tora mukana weimwe yemazhinji makuru ekufungisisa maapplication, epamhepo makosi, kana makirasi eyoga kubatsira kudzikisira pfungwa dzako.

Kurasikirwa nehukama hwehukama mune izvi futi-vanhu vazhinji vari kupfuura nepakati pekuparadzaniswa, kurambana, uye kurambana, uye denda rinongoungana pane iwo manzwiro ekusurukirwa. Ndicho chikonzero, Wiley anopokana, ikozvino inguva iri nani kupfuura nakare kose kushanda pahutano hwako hwepfungwa, kuitira kuti hukama hwese hunoenderera mberi munzira hwakasimba, uye simba rako rinogona kuvakwa ikozvino.

"Pane chimwe chinhu chinobatsira nezve kuve nekwaniso yekuona kuti kubata nemarwadzo epamoyo izvozvi kuchakubatsira iwe kuva munhu ari nani gare gare. Uye zvichaita uye zvinofanirwa kuvandudza chero hukama hwaungave uine pasi pemutsara," anodaro Wiley.

Tsvaga Tsigiro-Yechokwadi kana Mu-Munhu-Kuti utaure Nezve Kusuwa Kwako

Vaviri Wiley naSmith vanobvumirana kuti chimwe chezvinhu zvakakosha kwazvo zvaungaite kuti ubatsire kufamba munzira yekuchema kutsvaga vanhu vanotsigira vanogona kuteerera nekunzwira tsitsi.

"Usatya kutsvaga rutsigiro," anodaro Smith. "Vamwe vanhu vanofunga kuti vanofanirwa kunge vachiita zvirinani kana kufunga kuti havafanirwe kunge vachiomerwa neiyi nguva. Ndicho chinhu chekutanga chatinofanira kuzvibvumira kubva pachikoko. Kune mumwe munhu ane kusagadzikana kusati kwavapo, zvinogona kuve kunyanya nguva yakaoma. Rutsigiro rwakadaro, rwuri kuwanikwa izvozvi—kungava nenzira yekurapa padandemutande, mishonga, kana ani zvake waungawanzotendeukira kwaari kuti akuteerere.”

Pamusoro pezvo, vese Wiley naSmith vari chikamu chemapoka ekutsigira kushungurudzika uye vari kushamisika nekubatsira kwavakaita.

"Ndakatanga boka iri repaIndaneti revakadzi rinonzi 'Manage Your Shift.' Tinosangana mangwanani ega ega uye ndinovatungamira kubva pane zvandaida ini asi izvozvi zvatinogoverana pamwe chete. Tichaita kuverenga kwakasimudzira kwezuva, kuteedzera kugutsikana kwedu, kutaura nezve hutano hwepamoyo - tinofungisisa, kurerutsa Takabatana nekuti tose takanga tichiyangarara uye takarasika uye tichiedza kutsvaga chimwe chinangwa munguva ino-hapana chekusimbisa isu, uye izvi zvakabatsira chaizvo kuzadza chisipo ichocho," anodaro Wiley.

Smith anotaurawo kubatsira kwemapoka ekutsigira. "Kuve nevamwe vanhu vachipfuura nenzira imwechete yekurasikirwa sezvaunogadzira kubatana kunoshamisa zvakadaro. Inowanikwa zvakanyanya, mutengo wakaderera, unogona kuzviita kubva chero kupi, uye unogona kunge uchishanda nenyanzvi dzaungadai ungadai usina. "" akadaro. Zvimwe zviwanikwa zvepamhepo zvinokurudzirwa naSmith zvinosanganisira: Psychology Nhasi, Kurasikirwa Kwemazuva Ano, Hope Edelman, The Dinner Party, uye kuva pano, munhu.

Kunyange zvichiri kushaikwa iyo mu-munhu mashiripiti ekumbundira kana kuonana neziso, zviri nani pane hapana zvachose. Saka pane kugara pamba mukutambudzika kwako, kusangana nevamwe uye nehunyanzvi vanogona kukutungamira kuburikidza nazvo kwakakosha. Uye zvinoshanda.

Rangarira kuti Kusuwa Haisi Mutsara

Zvakajairika, vese Wiley naSmith vanobvumirana, kunzwa sekunge wafamba kupfuura marwadzo ekurasikirwa chete kuti uwane manzwiro akaoma anouya zvakare mune ramangwana.

"Ndiri kuona vakatowanda vanhu izvozvi vari kumhanya neshungu, vachienzanisa hupenyu hwepamberi-denda - asi iwe unogona kungomira uchichema kwenguva yakareba, uye zvakare chinhu chisingaperi. Anenge murwere wese wandakave naye akafirwa nemurume / mukadzi. kana mwana - gore rekutanga raunenge uri mumhute uye harinzwe sechokwadi nekuti urikungogumburwa naro, uye gore rechipiri rinokurova chaizvo zvekuti harisi kumbochinja uye rinova chikamu cheako chokwadi, saka zvakatonyanya kuoma," anodaro Wiley. Izvi ndizvo chaizvo zvinoitika nekushungurudzika panguva yedenda, zvakare — vazhinji vedu tese tiri kufamba nemavhiki kana mwedzi yekuvharirwa mune iyi mhute, uye hatisati tatarisana nechokwadi chekuti mamiriro ezvinhu aya angakanganisa sei hupenyu kuenda kumberi.

Uye iyi "mhute" chikamu chematanho mashanu echinyakare ekusuwa, muenzaniso unozivikanwa wakagadzirwa nachiremba wepfungwa Elisabeth Kübler-Ross muna 1969 senzira yekumiririra kuti vangani vanosangana neshungu. Zvinosanganisira:

• Kuramba inotanga pakarepo mushure mekurasikirwa apo inowanzova surreal uye yakaoma kugamuchira. (Izvi zvinogona kuve chikamu cheiyo yekutanga "mhute.")
• Hasha, inotevera nhanho, ndeye pamusoro pekunzwa iyo inotibvumidza isu kunongedza iwo manzwiro kune chimwe chinhu chisingarwadzi kupfuura kushushikana. (Izvi zvinogona kutamba sekubvambura munhu waunoshanda naye uchishanda kubva kumba, kana kushungurudzika neveimba yako vekumba vachifanira kugovana dzimba).
• Bargaining, kana iyo "ko kana" nhanho, ndipo patinoedza kufunga nezvenzira dzokuderedza kurasikirwa nekubvunza izvo zvaigona kunge zviri kana zvingave
• Kushungurudzika ndiro danho riri pachena kwazvo rinowanzotora nguva refu kwazvo — kazhinji rinoperekedzwa nekunzwa kusuruvara, kusurukirwa, kusava netariro, kana kushaya zvekuita uye pakupedzisira.
• Kubvuma ndiyo nhanho apo munhu anokwanisa kugamuchira kurasikirwa se "yavo itsva yakajairika."

Asi Smith anopikisa izvozvo kushushikana danho risipo rekushungurudzika. Mubhuku rake, Kufunganya, iyo Inosuwa Chikamu cheKusuruvara, anoisa pachena kukosha uye kuzvidya mwoyo kwechokwadi mukuchema. Anoti kushushikana kwave chiratidzo chakakurumbira chaanoona kune varwere vakarasikirwa nemumwe munhu padhuze navo-kunyanya kupfuura kutsamwa kana kushushikana. Uye ikozvino, kupfuura nakare kose, kutsvagisa kwake kwakakodzera. Kushungurudzika kwakasiyana zvakanyanya kune wese munhu, asi imwe yakajairika dhinomineta panguva ino ndeyekuti kurasikirwa nemumwe munhu kuCOVID kunounza pakutsamwa kwakawanda uye kushushikana kwakawanda.

Izvo zvakakoshawo kuziva kuti matanho mashanu ekusuwa kazhinji haana mutsara, anodaro Smith. "Isu hatifambi chete nemazvo. Dzakagadzirirwa kushandiswa seyambiro, asi iwe unogona kupinda nekubuda mazviri - haufanire kupfuura ese mashanu. Unogona kupfuura nekupfuura kamwe chete, unogona kusvetuka chimwe chete. Zvinoenderana nehukama, pakurasikirwa, pazvinhu zvese izvi zvakasiyana muzvikamu zvaunosangana nazvo."

Zvakakoshawo kuziva nekunzwisisa kunyadzisa kusuruvara uye nzira yazvinozviratidza nayo- mumasocial media, munhau yedu, muhupenyu hwedu pachedu. Kushungurudza kusuruvara-tsika yekutonga kushungurudzika kweumwe munhu kana nzira yekugadzirisa kushungurudzika-inogara ichibva mukunzwa kwako kwekutya, kunetseka, uye kusuwa, anodaro Smith. Parizvino, kune kutya kwakawanda, saka kune kunyadziswa kwakawanda kuri kuitika - nevanhu vachidaidzana nekuda kwekusatsigira mumwe mumiriri wezvematongerwo enyika, vangave vakapfeka masiki, kana kuti vanonzwa sei nezvedenda. , nezvimwe.

"Iye munhu arikuita zvinonyadzisa haatombove munzvimbo yakanaka ivo pachavo. Izvo zvakakosha kuti urangarire. Kana zvikaitika kwauri, unogona kukwira kunzvimbo yekutsigira, ingave iri online, kana shamwari kana zvazviri-ingo rangarira." "Hapana nzira 'chaiyo yekuchema," anodaro Smith.

Gadzira Zviitiko Zvemunhu Kurangarira Kurasikirwa Kwako

Kuwana nzira itsva uye dzine revo dzokurangarira mudiwa akapfuura kana kuti kupemberera chiitiko charasika kunogona zvirokwazvo kubetsera kurerutsa mirangariro inorema yenhamo.

’Ndanga ndichikurudzira vanhu kuti vagadzire sevanogadzira sezvinobvira panguva ino kuti vauye nepfungwa yavo yetsika, tsika, chero chinhu chinonzwa zvakanaka kwauri. Kana munhu akafa panguva iyi, kazhinji kacho kwave kusingachavigwa, hapana kuona, hapana chirangaridzo, hapana anotaura, uye ivo vaenda. Iko hakuna muviri, haugone kufamba kuti uve munzvimbo imwechete. "Ndinofunga zvakada kufanana nekupedzisa nyaya pasina nguva pamutsetse wekupedzisira," anodaro Wiley.

Sevanhu, isu tinowanzo nyaradzwa zvakanyanya mutsika nemagariro. Kana isu tikarasikirwa nechimwe chinhu, zvakakosha kuti uwane nzira yekumaka iko kurasikirwa pachako. Izvi zvinogona kushanda kune, toti, kurasikirwa kwepamuviri kana chero chiitiko chine chinangwa chehupenyu hwakafanorongwa, anotsanangura Wiley. Iwe unofanirwa kutsvaga yako nzira yekuimaka munguva, nechinhu chaunogona kutarisa kumashure kana kubata panyama.

Semuenzaniso, kudyara muti chinhu chakasimba kwazvo chinogona kutaridza kupera kwehupenyu. Chinhu chaunogona kuona nekubata. Iwe unogona zvakare kushongedza nzvimbo yepaki kana kutsvaga imwe projekiti inobatika yekuita, anodaro Wiley. "Kunyangwe iwe uri kungobatidza kenduru kuseri kwemba yako, kana kugadzira shanduko mumba mako, kuitisa zviyeuchidzo zvepamhepo, kana kukanda nzanga yakasendamira paruzhinji kupenda zuva rekuzvarwa mune yako cul-de-sac "Kuuya pamwe chete, kutsvaga rutsigiro, kutaurirana nevanhu vatinoda kwakakosha izvozvi," anodaro Smith.

Kubatsira vamwe zvakare inzira yakanaka yekuchema, sezvo inobvisa pfungwa kubva pakurwadziwa kwedu, kana kwechinguva. "Ita chimwe chinhu chine mutsa kune mumwe munhu aireva zvakawanda kune wawaida wawakarasikirwa - ita online photo album, nyora bhuku duku renyaya pamusoro pavo," anodaro Smith. "Tiri kudzora kusuruvara kwese uku asi zvakakosha kuti tigare patafura, titarise, tiigadzirise, uye tiite chimwe chinhu nayo."

Ongororo ye