Kushanda kubva Kumba uye Kushungurudzika

Zvemukati

• Ndakaora mwoyo here kana kusuwa?
• Kushanda pamba kunokonzera kushushikana here?
• Inogona kuwedzera kushushikana kune vamwe vanhu
• 5 zvinhu zvekuita kubvisa kusagadzikana uchishanda kubva kumba
• 1. Fonera shamwari
• 2. Nyora zvinangwa zvako
• Ndekupi kwandingawane rumwe ruzivo?
• Kufungisisa maapplication
• NAMI RubatsiroLine
• ADAA zviwanikwa
• Chii chinonzi depression?
• Ungaita sei
• Kutora

Tiri kurarama munguva apo vazhinji vedu tinoita izvo zvizvarwa zvakapfuura zvaisagona: kushanda kubva kumba.

Kutenda kune internet, vazhinji vedu tinokwanisa (uye pane dzimwe nguva dzinodiwa) kuita edu emazuva mabasa ari kure, anonziwo telework. Asi izvozvo zvinogona kuva zvakawandisa kwatiri kuti tibate here? Kuora mwoyo kune njodzi kune vashandi vari kure here?

Ngatinyatso tarisei mhinduro dzemibvunzo iyi, pamwe nezvaungaite kuti urambe uine hutano hwepfungwa.

Ndakaora mwoyo here kana kusuwa?

Kushungurudzika chinhu chakajairika muhupenyu. Inogona kuuya semhedzisiro yezvakatipoteredza zvinhu.

Kana iwe ukawana shanduko huru muhupenyu hwako, sekuguma kwehukama, semuenzaniso, zvine musoro kuti iwe unzwe kusuwa. Nepo kusuruvara kungazopedzisira kuchinja kuve kushushikana, zvakakosha kuti unzwisise kuti kushushikana chirwere chekiriniki chehutano hwepfungwa.

Zvikamu zvekushungurudzika kukuru zvinopera kweinenge mavhiki maviri panguva. Kunyangwe chinosuwisa chemamiriro ekunze chichigona kuvakonzera, ivo vanogona zvakare kuita kunge vanobuda pasina.

Muchiitiko chekuti manzwiro ako akatanga kukanganisa hupenyu hwako hwezuva nezuva, unogona kunge uchikura kushushikana. Nyanzvi yehutano hwepfungwa inogona kukubatsira kuti ugamuchire kuongororwa kwakaringana uye kuongorora nzira dzakasiyana dzekurapa.

Kushanda pamba kunokonzera kushushikana here?

Panyaya yekuti kushanda kure chiri chikonzero chakananga chekushungurudzika muvashandi, mhedzisiro inosanganiswa.

Inogona kuwedzera kushushikana kune vamwe vanhu

Chirevo che2017 neEuropean Foundation Yekuvandudza kweKurarama neKushanda Mamiriro chakaratidza kuti 41 muzana yevashandi vari kure vanotaura huwandu hwakanyanya hwekushushikana kana zvichienzaniswa ne25 muzana chete yevavo vanoshanda muhofisi.

Kushushikana kwepfungwa kunogona kukanganisa kushushikana. Izvo zviri kutaurwa, pane humbowo hushoma hunobatanidza zvakananga basa riri kure nekushungurudzika.

5 zvinhu zvekuita kubvisa kusagadzikana uchishanda kubva kumba

Kutanga, bvuma kuti zvakaoma. Kushanda kubva kumba kunogona kunge kwakaoma. Ine zvipingaidzo zvakasarudzika uye mabhenefiti mumamiriro ezvinhu akajairwa, ndoda panguva dzekushushikana kwakadai sedenda.

1. Fonera shamwari

Iwe unogona kutove neshamwari rekodhi meseji nezve ravo zuva uye wotumira yako nzira. Uye iwe unogona kuita zvakafanana.

Taura parunhare kana kuburikidza nezwi kutaura online. Kungozwa izwi reshamwari kana nhengo yemhuri kunogona kukubatsira kuti unzwe kuve wakabatana uye kugarisana, uye zvingangoita kuti urege kunzwa wega.

2. Nyora zvinangwa zvako

Kushungurudzika kunogona kupinda munzira yekuita kwako, kunyanya kana iwe uchishanda kubva kumba. Kuva nerunyorwa rwezvinangwa zvinogona kuyerwa pamberi pako zvinogona kukubatsira kuona zvaunoda kuzadzisa.

Ndekupi kwandingawane rumwe ruzivo?

Kune zvakawanda zviwanikwa zviripo kune vanhu vanonzwa kuti vanogona kunge vari kusangana nekushushikana, kana avo vanongoda kutsvaga rumwe ruzivo rwehutano hwavo hwepfungwa uye hupenyu hwega hwega.

Kufungisisa maapplication

Kana iwe uchitsvaga nzira yekuzvisimbisa iwe uye yako yebasa-kubva-pamba maitiro, ekufungisisa maapplication anogona kupa yakatarwa nguva yekuti iwe itangezve kana gadzira matsva maitiro.

Headspace inozivikanwa yekufungisisa app. Inopa zvikamu zvakapfupika mune raibhurari yemahara yekurara uye kwekutanga kufungisisa.

Kufungisisa kunogona kukurudzira manzwiro uye zviratidzo zvekushushikana uye kushushikana.

Pamusoro pekufungisisa maapplication, kune zvakare maapplication anotarisa pane zvinokurudzira.

NAMI RubatsiroLine

Iyo National Alliance yeMental Illness (NAMI) muUnited States inopa mahara, echokwadi, uye ruzivo rwechizvino-zvino nezvehutano hwepfungwa. Ivo zvakare vanopa zviwanikwa zvekutumirwa.

Kuti ubatane neNAMI, vafonere pa800-950-6264 kana email pa [email protected].

ADAA zviwanikwa

Kuzvidya Mwoyo uye Kushungurudzika Association of America (ADAA) zvakare ine zviwanikwa zvakawanda pawebhusaiti yavo, pamwe neruzivo rwechokwadi pane zvese kubva kuzviratidzo zvekushushikana kusvika pakuongororwa chirwere chepfungwa. Ivo zvakare vanopa yavo webhusaiti mune yakawanda mitauro yakasiyana.

Chii chinonzi depression?

Vanenge munhu mumwe muvanhu gumi nevashanu vanobatwa nekushushikana mune chero gore rakapihwa, sekureva kweAmerican Psychiatric Association (APA).

Kushungurudzika chinhu chakajairika asi chakakomba hutano hwepfungwa hunokanganisa manzwiro aunoita, kufunga, uye kuita.

Vanhu vane kushushikana vanogona kunzwa kusuwa uye kusava nehanya nezviitiko zvavaimbofarira. Pakupedzisira, izvi zvinogona kukanganisa kugona kwavo kushanda. APA inofungidzira kuti muvanhu vatanhatu vanozoona kushushikana pane imwe nguva muhupenyu hwavo.

Zvimwe zvezviratidzo zvakajairika zvekushungurudzika ndezvi:

• kupera simba
• kushushikana mupfungwa
• kunetseka kurara kana kunyanyisa kurara
• kuchinja mukudya

Kuongororwa kazhinji kunouya mushure mekunge zviratidzo zvaenderera kwemavhiki maviri.

Ungaita sei

Iwo marapirwo ekuora mwoyo anotangira pamhando dzerapi kusvika kumishonga. Nyaya imwe neimwe yakasiyana.

Kana iwe uine kushushikana, iwe ungangowana musanganiswa wekurapa unoshanda kwete chete. Nyanzvi yehutano hwepfungwa inogona kukubatsira iwe kuti uwane zvinoshanda zvakanyanya kwauri.

Kutora

Kuva nesarudzo yekushanda kubva kumba chinhu chinofarirwa nevanhu vazhinji, asi zvakakosha kuti urangarire kuti hazvisi zvevanhu vese.

Nekufamba kwenguva, iwe unogona kuona kuti unoshanda zvirinani kana wakakomberedzwa nevamwe vako munzvimbo yemagariro. Zviri kwauri kuti uone kuti chii chinoshanda zvakanyanya kune hutano hwako hwepfungwa.

Ramba uchifunga kuti pane zvishoma kana pasina ruzivo rwakananga kubatanidza basa riri kure nekukura kwekuora mwoyo.

Nyanzvi yezvekurapa inogona kukubatsira kuti uone kana uri kusangana nekusuwa kana kushushikana uye kukuwanisa iwe rubatsiro rwaunoda. Rangarira, kuwana rutsigiro kwakakosha: Vanhu vazhinji vane kushushikana vanogamuchira kurapwa vanoenda kurarama hupenyu hwakagwinya.