Zvekutaura kune Mumwe Munhu Akaora Mwoyo, Maererano neMental Health Nyanzvi

Zvemukati

• Sei Kupinda Kwakakosha Zvakanyanya
• Haisi Zvaunongotaura, Asi Sei Iwe Unotaura
• Zvekutaura kune Mumwe Munhu Akaora Mwoyo
• Ratidza hanya uye kuva nehanya.
• Kumbira kutaura kana kupedza nguva muri pamwe chete.
• Iva yavo #1 fan (asi usawedzere).
• Ingobvunza kuti vari sei.
• ... uye kana iwe uine hanya nekuchengetedza kwavo, taura chimwe chinhu.
• Zvausingatauri kune Mumwe Munhu Akaora Mwoyo
• Usamhanye mukugadzirisa matambudziko.
• Usapa mhosva.
• Dzivisa chepfu positivity.
• Usamboti "Iwe Haufanire Kunzwa Nenzira Iyo."
• Pakupedzisira, Rangarira Chinangwa Chako
• Ongororo ye

Kunyangwe dambudziko rekoronavirus risati rasvika, kushushikana kwaive kumwe kwedambudziko rehutano hwepfungwa munyika. Uye ikozvino, mwedzi mudenda, iri kuwedzera. Ongororo ichangoburwa yakawana kuti "zviratidzo zvekushushikana" Mune mamwe mazwi, huwandu hwevanhu vakuru vekuAmerica vanowana kushushikana kwakapetwa kanopfuura katatu, saka, zvingangoita kuti iwe uzive zvisingapfuure munhu mumwe anorarama nekushushikana - kunyangwe iwe uchizviziva kana kwete.

Kushungurudzika - kunonziwo kushungurudzika kwechipatara - chirwere chepfungwa chinokonzera zviratidzo zvinoshungurudza zvinokanganisa manzwiro aunoita, kufunga, uye kubata zviitiko zvezuva nezuva sekurara uye kudya, sekureva kweNational Institutes of Mental Health (NIMH). Izvi zvakasiyana nekunzwa kudzikira kana kudzikira kwenguva pfupi, iyo vanhu vanowanzo tsanangura se "kunzwa kushushikana" kana kuve mumwe munhu "akashushikana". Nekuda kwechinyorwa chino, tiri kutaura nezve uye kushandisa iwo mitsara kutaura kune vanhu vakaora mwoyo.

Zvakadaro, nekuda kwekuti kuora mwoyo kuri kuwedzera kuwanda, hazvireve kuti zviri nyore kutaura nezvazvo (nekuda kwekushorwa, tsika dzetsika, uye kushaya dzidzo). Ngatizvitarisei izvi: Kuziva zvekutaura kune mumwe munhu akaora mwoyo - ingava nhengo yemhuri, shamwari, akakosha mumwe - zvinogona kutyisa. Saka, iwe unogona sei kutsigira vaunoda mune vanoshaiwa? Uye ndezvipi zvinhu zvakanaka nezvakaipa zvekutaura kumunhu ane depression? Nyanzvi dzehutano hwepfungwa dzinopindura iyi mibvunzo, vachigovana chaizvo zvekutaura kune mumwe munhu akasuruvara, achitambura nekiriniki yekuora mwoyo, uye nezvimwe. (Yakabatana: Iyo Stigma Yakakomberedza Psychiatric Mishonga Iri Kumanikidza Vanhu Kutambura Mukunyarara)

Sei Kupinda Kwakakosha Zvakanyanya

Nepo mwedzi yapfuura yanga ichinyanya kuzvipatsanura (nekuda kwechikamu chikuru kusvika kumagariro kure uye zvimwe zvinodiwa zveCOVID-19), mikana ndeyekuti vanga vakatonyanya kune avo vane kushushikana. Imhaka yekuti kusurukirwa "ndechimwe chezviitiko zvakajairika zveavo vakashungurudzika," anodaro Forest Talley, Ph.D., chiremba wezvepfungwa uye muvambi weInvictus Psychological Services muFolsom, CA. "Izvi zvinowanzoitika sekufunga kwekusurukirwa uye kuregeredzwa. Vazhinji veavo vakaora mwoyo vanoona izvi zvichirwadza uye zvichinzwisisika; pfungwa yavo yekuzvikoshesa yakarohwa zvekuti vanogumisa nekukurumidza kuti," Hapana munhu anoda kuva padhuze neni, uye handivape mhosva, nei vachifanira kuva nehanya nazvo?

Asi "'ivo'" (verenga: iwe) unofanira kuratidza vanhu ava vangave vakaora mwoyo kuti une hanya. Kungoita kuti mudiwa azive kuti uripo nokuda kwake uye kuti uchaita chinhu chipi nechipi kuti uwane rubatsiro runodikanwa, “zvinopa mwero wakati wetariro yavanoda zvikuru,” anotsanangura kudaro chiremba wepfungwa ane chiziviso chebhodhi Charles Herrick, MD, sachigaro. yePsychiatry kuDanbury, New Milford, uye Norwalk Hospitals muConnecticut.

Zvakadaro, vanogona kusapindura ipapo nemaoko akavhurika uye mureza unoti, "gee, ndatenda nekundipa tariro." Pane kudaro, unogona kusangana nekushorwa (chinhu chekudzivirira). Nekungotarisa pavari, unogona kushandura imwe yepfungwa dzavo dzakamonyaniswa (kureva kuti hapana ane hanya navo kana kuti havana kukodzera kudiwa nerutsigiro) izvo, zvakare, zvingavabatsira kuti vasununguke kukurukura nyaya dzavo. manzwiro.

“Zvisingazive munhu akaora mwoyo ndezvokuti vakasundira kure vanhu vaigona kubatsira,” anodaro Talley. "Apo shamwari kana nhengo yemhuri inoongorora munhu akaora mwoyo, inoshanda semushonga kumaonero akamonyana aya okuregeredzwa uye kushaikwa kweukoshi. Inopa chinopesana nemafashamo ekusagadzikana uye kuzvisema munhu akaora mwoyo ari kuramba achisangana nazvo. . "

"Mapinduriro kana maitiro avakaita zvinoenderana nemunhu iyeye uye kuti vari kupi muhupenyu hwavo - kuvatsigira uye kuva nemoyo murefu kunenge kuchinyanya kukosha panguva yese iyi," anowedzera Nina Westbrook, L.M.F.T.

Zvakare, nekutarisa mukati nekuvhura nhaurirano, urikubatsirawo kuita kuti hutano hwepfungwa huve nehutachiona. "Kunyanya patinogona kutaura nezve kushushikana nenzira imwecheteyo yatinotaura nezve zvimwe zvinonetsa muhupenyu hwevanhu vatinotarisira (kureva mhuri, basa, chikoro), kushomeka kuri kuita uye vanhu vashoma vanonzwa kunyara kana kuzvipa mhosva yekuti sei vari kunetseka, "anodaro chiremba wezvepfungwa Kevin Cilliland, Psy.D, director director weInnovation360 muDallas , TX.

"Usazvidya mwoyo zvakanyanya pamusoro pekubvunza mibvunzo yese chaiyo kana kuve nemutsara chaiwo wekuti ungavabatsira sei," anodaro Gilliland. "Izvo vanhu vanonyatsoda kuziva kuti havasi vega uye kuti mumwe munhu ane hanya."

Hongu, zviri nyore kudaro. Asi, hee, uri munhu uye kutsvedza kunoitika. Pamwe wakatanga kurira zvishoma senge mubereki anodzidzisa. Kana kuti zvimwe wakatanga kupa zano risina kukumbirwa uye risingabatsiri (kureva "wakamboedza kufungisisa munguva pfupi yapfuura here?"). Pakadaro, "ingomisa hurukuro, ibvume, uye kukumbira ruregerero," anodaro Gilliland, uyo anotokaridzira kuseka nezve mamiriro ese (kana ichinzwa zvakanaka). "Iwe haufanire kuve wakakwana; iwe unofanirwa kungoitira hanya uye uve unodisisa kuvepo uye izvo zvakaoma zvakakwana. Asi mushonga une simba."

Haisi Zvaunongotaura, Asi Sei Iwe Unotaura

Dzimwe nguva kuendesa ndizvo zvese. "Vanhu vanoziva kana zvinhu zvisiri zvechokwadi; tinogona kuzvinzwa," anodaro Westbrook. Anosimbisa kuuya kubva kune yakavhurika-pfungwa, yakavhurika-moyo nzvimbo, izvo zvinobatsira kuona kuti kunyangwe iwe uchinetsa mazwi, munhu wepedyo newe anonzwa kudiwa uye kukosheswa.

Uye edza kuvaona mumunhu (kunyangwe kana tsoka nhanhatu dzakaparadzana). "Chinhu chinotyisa pamusoro peCCIDID-19 ndechekuti chingave chave chakakosha kubata hutachiona [kushamwaridzana] zvinotyisa kuvanhu," anodaro Gilliland. "Chinhu chimwe chete chakanakira vanhu nemanzwiro edu kuve muhukama nevamwe vanhu, uye ndiko kutarisana-kuita zvinhu pamwe chete, uye kuita hurukuro dzinotibatsira kufunga nezve hupenyu zvakasiyana - kunyangwe kungokanganwa nezvematambudziko ehupenyu. "

Kana iwe usingakwanise kuvaona iwe pachako, anokurudzira vhidhiyo kufona pamusoro pekufona kana mameseji. "Zoom iri nani pane kutumira mameseji kana kutumira email; ndinofunga dzimwe nguva zviri nani pane kufona zvakajairika," anodaro Gilliland. (Zvakabatana: Maitiro Ekuita Nekusurukirwa Kana Iwe Uri Wega Panguva Yekubuda kweCoronavirus)

Izvo zvataurwa, zvinoitwa nezvisingaitwe zvekutaura kune mumwe munhu akaora moyo zvakafanana kungave IRL kana pamusoro peinternet.

Zvekutaura kune Mumwe Munhu Akaora Mwoyo

Ratidza hanya uye kuva nehanya.

Edza kuti: "Ini ndaida kudonha nepo nekuti ndiri kunetsekana. Unoratidzika kunge wakaora mwoyo [kana 'wakasuruvara,' 'wakabatikana,' nezvimwewo.. Pane chero chinhu chandingaite kuti ndibatsire? '" Izwi chairo - ringave iro iro hombe D kana "kwete iwe pachako" - haina kukosha zvakanyanya, anodaro Talley. Chinokosha ndechekuti uri kutora nzira yakananga (zvimwe pane izvi gare gare) uye kuratidza kunetseka uye kutarisira, anotsanangura.

Kumbira kutaura kana kupedza nguva muri pamwe chete.

Kunyange pasina mhinduro yekuti 'zvekuita taura kune munhu akaora mwoyo', zvakakosha kuve nechokwadi kuti vanoziva kuti uripo kwavari, kungave kutaura kana kungotandara.

Iwe unogona zvakare kuedza kuvaburitsa mumba kwechinguva - sekureba senge coronavirus-inoshamwaridzika maprotocol (kureva kushamwaridzana, kupfeka mask) zvichiri kuitika. Kurudzirai kufamba mese kana kubata kapu yekofi. “Kuora mwoyo kunowanzoita kuti vanhu vasave nechido chekuita zvinhu zvavakanga vaona zvichivagutsa, saka kuita kuti shamwari yako yakaora mwoyo itangezve kuita zvepabonde kunobatsira zvikuru,” anodaro Talley. (Yakabatana: Maitiro Ekuzvidya Mwoyo Kwangu Kwese Kwandibatsira Kubata neCoronavirus Panic)

Iva yavo #1 fan (asi usawedzere).

Iye zvino inguva yako yekuvaratidza kuti sei vachikosheswa uye vachidiwa - pasina kupfuura. "Zvinowanzo kukurudzira kuti utaure zvakajeka shamwari yako kana mudiwa kuti uri shasha yavo, uye kunyangwe ivo vaine nguva yakaoma yekuona kupfuura iyo rima keteni inogadzirwa nekushushikana, unogona kuona kwavanozopedzisira vasuduruke uye sununguka pane kusava nechokwadi kwavo, kusuwa, kana kusuwa, "anodaro Talley.

Haukwanise kuwana mazwi akakodzera ekutaura? Rangarira kuti "dzimwe nguva zviito zvinotaura zvinonzwika kupfuura mazwi," anodaro nyanzvi yekuziva nezveuropi Caroline Leaf, Ph.D. Siya chisvusvuro, uchitenderera nemamwe maruva, tumira tsamba dzehozhwa, uye "ingovaratidza kuti uri pedyo kana vachikuda," anodaro Leaf.

Ingobvunza kuti vari sei.

Hongu, mhinduro inogona kunge "yakaipa," asi nyanzvi dzinokurudzira kukoka hurukuro nekungo (uye zvechokwadi) kubvunza kuti mudiwa wako ari kuita sei. Vabvumire kuti vavhure uye nyatsoteerera. Keyword: teerera. "Funga usati wapindura," anodaro Shizha. "Tora kanenge 30-90 masekondi kuti uteerere zvavari kutaura nekuti iyi inguva yakareba sei zvinotora huropi kugadzirisa ruzivo. Nenzira iyi hauite zvisingaite."

"Kana usina chokwadi ingoteerera - usataure uye usatombo kuraira," anodaro Dr. Herrick. Zviripachena, haudi kunyarara zvachose. Nepo kuva fudzi kune shamwari iri kushaiwa inzira yakanaka kwazvo yekunzwira tsitsi, edzawo kutaura zvinhu zvakaita sekuti "Ndinokunzwa." Kana wakambosangana nedambudziko rehutano hwepfungwa kare, unogona zvakare kushandisa nguva ino kunzwira tsitsi uye kunzwira tsitsi. Funga: "Ndinoziva kuti izvi zvinoyamwa zvakadini; ndanga ndiri pano, zvakare."

... uye kana iwe uine hanya nekuchengetedza kwavo, taura chimwe chinhu.

Dzimwe nguva - kunyanya kana zvasvika pakuchengeteka - iwe unofanirwa kungo tarisa. "Kana uine hanya neshamwari yako yakaora mwoyo kana kuchengeteka kwemudiwa, ingobvunza," anokurudzira kudaro Talley. . enda neimwe nzira. "

Uye kunyangwe kunzwisisika kuchikosha mumhando dzese dzehurukuro idzi, zvakanyanya kukosha pakubata pamisoro yakadai sekuzvikuvadza nekuzviuraya. Ino inguva yakanaka yekusimbisa kuti wakawanda sei kwavari uye unoda kuvabatsira kunzwa zviri nani. (Zvakafanana: Izvo Munhu wese Anoda Kuziva Nezvekukwira Kuzviuraya kweUS Kuzviuraya)

Yeuka: Kuzviuraya chinongova chimwe chiratidzo chokuora mwoyo—kunyangwe, hungu, kunorema zvikuru kupfuura kutaura pfungwa yakaderera yokuzvikoshesa. “Uye kunyange zvazvo ichirova vanhu vakawanda sepfungwa isinganzwisisike kana kuti pfungwa isingadikanwi, dzimwe nguva kuora mwoyo kunogona kuipa zvokuti hatitombooni upenyu hwakakodzera kurarama,” anodaro Gilliland. "Vanhu vari kutya kuti [kubvunza] kuri kuzopa mumwe munhu pfungwa yekuzviuraya. Ndinokuvimbisa; hausi kuzovapa zano - unogona kuponesa hupenyu hwavo."

Zvausingatauri kune Mumwe Munhu Akaora Mwoyo

Usamhanye mukugadzirisa matambudziko.

“Kana munhu akaora mwoyo achida kutaura zviri mupfungwa dzake teerera,” anodaro Talley. "Usape mhinduro kunze kwekunge izvi zvakumbirwa. Ehe, zvakanaka kutaura chimwe chinhu chakadai sekuti 'Unofunga kana ndikapa zano?' asi dzivisa kuzviita semina yekugadzirisa matambudziko. "

Shizha rinobvuma. "Rega kushandura nhaurirano kwauri kana chero zano raunaro.Ivapo, teerera kune zvavanotaura, uye ramba wakaisa pfungwa pazviitiko zvavo kunze kwekunge vatendeuka kwauri.

Uye kana ivo ita bvunza imwe nzwisiso, unogona kutaura nezvekuti kutsvaga murapi idanho rakakura mukupora (uye pamwe ungatsemura joko risingafadzi nezvekuti hausi murapi iwe pachako). Vayeuchidze kuti kune nyanzvi dzine zvakawanda zvekushandisa kuvabatsira kuti vanzwe zviri nani. (Inoenderana: Inowanika uye Inotsigira Mental Health Resources yeBlack Womxn)

Usapa mhosva.

"Kupomera ndikokwete ichava mhinduro, "anodaro Westbrook." Edza kubvisa nyaya kubva kumunhu - uchikurukura nezvekuora mwoyo nenyaya yekuti iri pachayo kunze kwekuti munhu uyu ndiani, pane kuti [kutaura kana kupa] ivo 'munhu akaora mwoyo .'"

Talley anoti kana iwe uchifunga kuti ichi chiri pachena, iwe unofanirwa kuziva kuti zvinoitika kazhinji kupfuura zvaungafungire - uye zvinowanzo kuve zvisingazivikanwe. "Tisingazivi, rudzi urwu rwekupomera runogona kuuya kana vanhu vakatarisa mukugadzirisa matambudziko, izvo zvinowanzo sanganisira kugadzirisa kushomeka kunoonekwa kune munhu akaora mwoyo."

Semuenzaniso, kuudza mumwe munhu kuti "tarisa pane zvakanaka" - chirevo chekugadzirisa matambudziko - zvinogona kupa kuti kushushikana kuripo nekuti munhu arikutarisa pane zvisina kunaka. Iwe haungatombodi kuita nemaune kuratidza kuti kushushikana imhosva yavo ... apo, hongu, hazvisi.

Dzivisa chepfu positivity.

"Kana mumwe munhu waunoda akaora mwoyo, dzivisa kutaura kwakanyanyisa kwakadai sekuti, 'zvese zvichafamba pakupedzisira' kana 'tenda izvo zvaunazvo,'" anodaro Leaf. vanonzwa vane mhosva kana kunyadziswa nemanzwiro avanoita kana chokwadi chekuti havagone kufara. "Iyi inzira yekuisa gasi.

Usamboti "Iwe Haufanire Kunzwa Nenzira Iyo."

Zvekare, izvi zvinogona kutariswa semagetsi uye hazvisi kubatsira. "Rangarira, kushushikana kwavo hakuna kufanana nehembe dzavanopfeka. Kana iwe uchida kupa zano pamusoro pezvinhu izvo shamwari yako / mudiwa anosarudza nemaune, wobva wavapa kuraira kwemafashoni, kuwanikwa kwehutano, kana yako yazvino / yakanyanya kutora stock. Asi usavaudze kuti havafanirwe kuora moyo, "anodaro Talley.

Kana iwe uchinetseka zvakanyanya nekunzwira tsitsi, saka tora nguva yekutsvaga zvimwe zvekushandisa uye uverenge pamusoro pekuora mwoyo pamhepo (funga: dzimwe nyaya dzehutano hwepfungwa kubva kumawebhusaiti akavimbika, National Institutes of Health, uye zvinyorwa zvemunhu zvakanyorwa nevanhu vane depression. ) uye uzvishongedze usati wave nemoyo kune mumwe munhu ari kutambura kuburikidza nekushushikana.

Pakupedzisira, Rangarira Chinangwa Chako

Westbrook inokuyeuchidza nezvechinyorwa ichi chakakosha: "Chinangwa ndechekuvadzosa pakuva ivo, "anotsanangura kudaro." Kana vakaora mwoyo, [zvinoita sekunge] havasisiri zvavari; havasi kuita zvinhu zvavanoda, havasi kupedza nguva nevadiwa vavo. Tinoda [kubatsira] kubvisa kuora mwoyo kuitira kuti vadzokere kune zvavari." Pinda hurukuro iyi kubva panzvimbo yerudo rwechokwadi netsitsi, zvidzidzise iwe pachako zvakanyanya sezvinobvira, uye iva anowirirana nekuongorora. wasangana nekupikiswa, vanokuda zvakanyanya kupfuura nakare kose izvozvi.

Ongororo ye