Maitiro Ekuziva Manzwiro Ako neWheel of Emotions - uye Nei Uchifanira

Zvemukati

• Chii chinonzi Wheel of Emotions?
• Nei Uchigona Kushandisa Gumbo reManzwiro
• Mashandisiro Ekushandisa Wheel reManzwiro
• Paunenge Wangoziva Wako Kunzwa ...
• Ongororo ye

Kana zvasvika kuutano hwepfungwa, vanhu vakawanda vanowanzoshaya mashoko akanyatsogadzirwa; zvingaita sezvisingabviri kutsanangura chaizvo kuti uri kunzwa sei. Mutauro wechiRungu haungori chete kana uine mazwi akakodzera, asi zvakare zvakareruka kuisa muzvikamu zvakakura, zvisingaenzaniswi. Iwe unofunga, "Ndiri akanaka kana akaipa, kufara kana kusuwa." Saka unonzwisisa sei zvauri kunyatsonzwa - uye kana uchinge waita, unoitei neruzivo irworwo? Pinda: vhiri remanzwiro.

Clinical psychologist Kevin Gilliland, Psy.D, director director kuI360 muDallas, TX inoshanda zvakanyanya nevarume nevechiri kuyaruka - sekudaro, anoti anonyatsoziva kushandisa chishandiso ichi kunyora mazita. "Varume vakaipa kwazvo pamusoro pekuve nemanzwiro mumutauro wavo: kutsamwa," anodaro. "I'm only half-joking."

Kunyangwe iri izwi-block rinowanzo kukwira mukurapa kwevanhurume, kusiyanisa mazwi ako ehutano hwepfungwa kwakakosha kune wese munhu, zvisinei nehunhu hwako, anodaro Gilliland. "Vhiri remanzwiro chishandiso chinobatsira kuti vanhu vazive zviri nani manzwiro avo, pane kuti 'Handinzwe zvakanaka," anodaro Alex Dimitriu, MD, akapetwa kaviri mubhodhi rezvepfungwa nemushonga wekurara uye muvambi weMenlo. Paki Psychiatry & Kurara Mushonga.

Chii chinonzi Wheel of Emotions?

Gumbo - dzimwe nguva rinodaidzwa kuti "vhiri remanzwiro," kana "vhiri remanzwiro" - iratidziro yedenderedzwa yakakamurwa kuita zvikamu uye zvidimbu kubatsira mushandisi kuona uye kunzwisisa ruzivo rwavo rwemanzwiro panguva ipi zvayo, chero mamiriro ezvinhu.

Uye hapana vhiri rimwe chete. Iyo Geneva Emotion Wheel inoronga manzwiro mune vhiri chimiro asi pane gridhi yemana quadrants anozvimisikidza kubva pane zvinofadza kusvika zvisingafadzi uye zvinodzora kusvika zvisingadzorike. Plutchik's Wheel of Emotions (rakagadzirwa nachiremba wezvepfungwa Robert Plutchik muna 1980) inoratidzira zvisere "zvekutanga" manzwiro ari pakati - mufaro, kuvimba, kutya, kushamisika, kusuwa, kutarisira, kutsamwa, nekusemesa - nehukuru hwesimba, pamwe nehukama pakati manzwiro. Zvino pane vhiri raJunto, iro rine akasiyana manzwiro uye zviri nyore kushandisa: Rinodudza mufaro, rudo, kushamisika, kusuwa, kutsamwa, uye kutya pakati, uyezve nekuwedzera kugadzirisa izvo zvakakura manzwiro mune mamwe manzwiro chaiwo. akananga kunze kwevhiri.

Pfungwa huru yeichi ndechekuti hapana "yakamisikidzwa" vhiri remweya, uye varapi vakasiyana vanoshandisa dhizaini dzakasiyana. Uyezve, unogona kutora maonero akasiyana zvichienderana nekuti unoshandisa vhiri ripi. Semuenzaniso, Plutchik's Wheel ichokwadi koni iyo inoratidzawo hukama pakati pemanzwiro ari pedyo; kureva pakati pe "ecstasy" ne "kuyemura" uchawana "rudo" (kunyangwe "rudo" pacharwo rusiri chikamu) uye pakati pe "kuyemura" uye "kutya" uchawana "kuzviisa pasi" (zvakare, "kuzviisa pasi". " haisi chikamu, ingori musanganiswa wezvikamu zviviri zviri padyo). Zvakaoma kuunganidza pasina mienzaniso yekuona, saka zvirokwazvo tarisa mavhiri aya. Sezvo paine varapi vakasiyana vevanhu vakasiyana, pane akasiyana mavhiri - saka tsvaga zvinokubatsira (uye kana uine murapi, unogona kushanda navo kusarudza imwe, futi).

Kushandisa mavhiri aya kunogona kukubatsira kunzwisisa manzwiro ako - uye iyi inogona kuva nzvimbo yakanaka yekutanga yekufambira mberi mupfungwa, anodaro Dr. Dimitri. "Inowedzera huwandu hweruzivo kupfuura 'zvakanaka kana zvakaipa,' uye nekuvandudza njere, vanhu vanogona kugona kutaura zviri kuvanetsa." (Yakabatana: 8 Manzwiro Iwe Wausina Kuziva Iwe Waive Nawo)

Nei Uchigona Kushandisa Gumbo reManzwiro

Kunzwa kudziviswa? Kutadza kunongedza zvauri kunzwa, iko iko kunzwa kuri kubva, uye nei? Unoda kunzwa uine simba rakawanda, rakasimbiswa, uye rakajeka-pfungwa? Unoda mhinduro here? Iwe unoda vhiri (uye zvakare pamwe kurapwa, asi zvimwe pane izvo mune zvishoma).

Aya machati anogona kukubatsira kuti uzive kuti une kudzika kwemanzwiro uye nuance kupfuura zvawaifunga, uye mhedzisiro inogona kuve yakasimbisa zvinoshamisa. "Chimwe chezvikonzero chinoita kuti ndinyatsoda mavhiri aya - kana dzimwe nguva rondedzero - yemanzwiro, inyaya yekuti vanhu vanokwanisa tsika dzese dzekunzwa kwakanaka, asi dzimwe nguva unoda chimwe chinhu chinokubatsira kuzviisa mumazwi," anodaro Gilliland. "Ini handigone kukuudza kuti kangani vanhu vanoshamisika - uye vanofara chaizvo - pavanoona izwi rinonyatsotora zvavanonzwa kana kupfuura nazviri."

Zvinosekesa. Dzimwe nguva kungoziva manzwiro akakodzera kunogona kuunza zororo rinoshamisa.

Kevin Gilliland, Psy.D, chiremba wezvepfungwa

Iko kusimbiswa kunogona kuwedzerwa neiye mufaro waunonzwa kana chimwe chinhu chikabaya (kunyangwe kana mufaro uri mugumo wekuziva kuti hausi kungonzwa "kutsamwa" asi chaizvo "usina simba" kana "godo"). "Zvakaita sekunge iwe pakupedzisira uine mhinduro kumubvunzo wawanga uchibvunza, uye iwe unowana kumwe kuvimba kubva kune izvozvo, kunyangwe paine kusava nechokwadi," anodaro Gilliland. "Zvinenge sekunge iwe unowana runyararo kubva pakupedzisira kuziva zvauri kunzwa," uye kubva ipapo, unogona kusvika kubasa: "Iyo 'nei' inouya zvishoma nyore" mushure meizvozvo. (Zvakafanana: Sei Unogona Kuchema Kana Uchimhanya)

Izvi zvinhu mukati uye zvekwavo zvinogona kupora zvisingaite, sekureva kwaGilliland. "Kunzwa kwako kunokanganisawo pfungwa dzako, chinova chimwe chezvikonzero nei zvakakosha kuti uve wechokwadi," anodaro. "Manzwiro anogona kuvhura pfungwa dzinokubatsira kuti uve nekunzwisisa kwakawanda uye maonero - dzimwe nguva, zvakafanana nekuziva manzwiro akakodzera kunovhura kumashure-log yekunzwisisa."

Mashandisiro Ekushandisa Wheel reManzwiro

1. Sarudza chikamu.

Tanga nekutsvaga chikamu chese, uye wozochera pasi. "Kana iwe uchigona kunyatso kuva nemanzwiro kana kufunga, mhinduro dzimwe nguva dzinogona kunge dziri pamberi pako," anodaro Gilliland. "Ini dzimwe nguva ndinotanga nechikamu chakafara: 'Zvakanaka, saka unonzwa uchifara kana kusuruvara here? Ngatitangei ipapo.'" Ukangobvapo kubva pa "hasha," unofanira kutanga kufunga - uye kugadzira runyorwa rwemanzwiro nguva dzose zviri nani pane kuzviganhurira kune imwe manzwiro akafara sehasha, anodaro.

2. Kana, tarisa pachati yose.

"Kana iwe uchinzwa senge iwe hauna kunge wave iwe munguva pfupi yapfuura (uye kutaura chokwadi, ndiani asina kumbonzwa nenzira iyoyo mwedzi mitanhatu yadarika? manzwiro awakaita, "anodaro Gilliland.

3. Wedzera runyorwa rwako.

Iwe unowanzo gara uchishandisa rimwe kana maviri mazwi chaiwo paunenge uchiratidza manzwiro ako? Nguva yekuwedzera iyo hutano hwepfungwa munharaunda! "Kana uine 'default' manzwiro (kureva, iwe unowanzoshandisa imwe chete nguva dzose), saka unoda kuwedzera mamwe mazwi kumutauro wako," anodaro Gilliland. "Zvinokubatsira, uye zvinobatsira mhuri neshamwari kana uchitaura navo." Semuenzaniso, musati mafambidzana, uri kunyatsonzwa kuzvidya mwoyo, kana kuti zvakanyanya kufanana nekusachengeteka? Mushure mekunge shamwari ikubhadharira, wakangotsamwa here, kana kutengeswa?

4. Usangotarisa zvisina kunaka.

Gilliland anokukurudzira kuti usangotarisa manzwiro ari "anorema" kana "pasi."

"Tarisa izvo zvinokubatsira iwe kukoshesa hupenyu; zvinhu zvakaita semufaro, kuonga, kudada, kuvimba, kana kugona," anodaro."Kungoverenga rondedzero kunogona kazhinji kukuyeuchidza nezvehuwandu hwakazara hwemanzwiro, kwete chete akaipa. Inodiwa pane dzimwe nguva dzakadai." .

Paunenge Wangoziva Wako Kunzwa ...

Saka, zvino chii? Kutanga, usarongedze zvese kure. "Zvakakosha kuti unzwisise manzwiro aunosangana nawo uye nei, asi zvakakoshawo kugara nemanzwiro kwete kumhanya kubva paari kana kutsauswa," anodaro Dr. Dimitriu. "Kunyora manzwiro (kubva pairi vhiri, semuenzaniso), kunyora pamusoro pavo (kuti uzviongorore zvizere), uye kunzwisisa izvo zvakaita kuti zvinhu zvive nani kana zvakaipisisa zvese zvinobatsira."

"Kunzwa kwako kwakabatana nemifungo yako uye maitiro nenzira iyo vatsvagiri vanoramba vachidzidza," anodaro Gilliland. "Chinhu chimwe chete chatinoziva: ivo vane hukama munzira dzine simba." Semuenzaniso, iwe unowanzo kurangarira zviitiko zvezvemweya zvakanyatsojeka nekuti manzwiro anogona kusimudzira ndangariro dzako. Saka "zvakakodzera nguva yako kuti utaure zvakananga sezvaunokwanisa," anodaro.

Nyanzvi mbiri idzi dzinokurudzira kudhinda uye kuita rondedzero yekuchera mumanzwiro ako. “Kana wangoziva manzwiro ako, zvingabatsira kunzwisisa zvinhu zviviri: chokutanga, chakazvikonzera, uye chechipiri, chii chakaita kuti zvive nani,” anodaro Dr. Dimitrius. (Zvakabatana: Kuratidza Manzwiro Ako Kunoita Kuti Uve Noutano hwakanaka)

Ramba uri mundangariro, iwe unozodzidza izvi zvinhu mukurapa, futi. "Kurapa kwakanaka kunobatsira vanhu kuziva manzwiro avo uye maitiro," akadaro Dr. Dimitrio, achicherechedza kuti, sechiremba wepfungwa, pfungwa yekuzivikanwa kwepfungwa inopinzwa mukuita kwake. "Vhiri remanzwiro kutanga kwakanaka, asi kwete kutsiva kurapwa."

Ongororo ye