Muzvakaitika zvevanhu, kazhinji misoro yekusatenda, kuora mwoyo kwemaonero enyika uye kusagutsikana navo. Kugadzikana kwepfungwa kunobatsira kuona zviratidzo zvakasimbiswa kuburikidza nekushanda nekufunga uye kuchinja mafungiro asina "mafungiro" nemaonero akanaka. Murwere ndeyekushingaira mubato rekurapa.
Kuchengetedza kwepfungwa - chii ichocho?
Aaron Beck, nyanzvi yezvepfungwa dzeAmerica, mumwe wevadzidzisi vehutungamiri muna 1954 vachiongorora kuora mwoyo mukati mehutano hwepfungwa dzepfungwa, havana kugamuchira zvipi nezvipi zvakavimbiswa zvakavimbiswa. Saka pakanga pane nhungamiro mitsva yepfungwa yepfungwa inobatsira mukutyisidzika kwekutya, kuora, kushandiswa kwakasiyana-siyana. Kuziva kwepfungwa ndeye nzira shoma-pfupi inotarisirwa kuziva mafungiro asina kunaka ayo anotungamirira munhu kutambura uye kuitsiva nemafungiro anovaka. Munhu wacho anodzidza pfungwa itsva, anotanga kutenda maari uye anofunga zvakanaka.
Nzira dzekufungisisa psychotherapy
Nyanzvi yezvepfungwa inotanga kukurukurirana uye inotanga ukama nemurwere zvichienderana nekubatana. Nyora yezvinetso zvinotarisana inoumbwa nenzira yekukosha kumurwere, pfungwa dzisina kufanira dzinozivikanwa. Nzira dzekufunga-hutano hwehutano hunoita kuti zvive zvakanaka pane imwe nzvimbo yakadzika yakadzika, inosanganisira:
- kurwisana nemafungiro emafungiro asina kunaka ("hazvina maturo", "hazvina maturo", "hapana chinhu cheizvi chichabuda zvakanaka", "hazvina kukodzera kufara");
- dzimwe nzira dzokuona nayo dambudziko;
- Kudzokorora zvakare kana kurarama hupenyu hunotambudza kubva kune zvakaitika kare hunoita kuti huripo iye zvino uye kwete murwere kuti aongorore zvakakwana chokwadi.
Nzira dzekuziva nezvepfungwa
Murapi uyu anokurudzira murwere kuti aite zvekuita muchipatara. Chinangwa chechiremba chekuunza kune muchengeti kuti haafari nezvitendero zvake zvekare ndeimwe nzira yekutanga kufunga nenzira itsva, kutora mhaka yezvaanofunga, nyika, maitiro. Zvinotenderwa kumba. Kugadziriswa kwepfungwa kwehutano hweunhu hunosanganisira nzira dzakasiyana-siyana:
- Kucherechedza nekurekora mafungiro akaipa, mafungiro , apo zvakakosha kuita chimwe chinhu chinokosha. Murwere anonyora pamapepanhau kuitira kuti zvinhu zvakakosha zviyekwe pfungwa dzinouya panguva yechisarudzo.
- Kuchengeta diary . Pakati pezuva, pfungwa dzinowanzobuda mumurwere dzakanyorwa. Dhidhiyo inobatsira kuchengetedza pfungwa dzepfungwa dzinobatsira hupenyu hwako.
- Kuongorora kuiswa kusina kunaka mukuita . Kana murwere achiti "haakwanisi chero chinhu," murwere anokukurudzira kutanga zviduku, zviito zvinobudirira, zvino zvinomesa basa.
- Catharsis . Nzira yekugara manzwiro kubva kuhurumende. Kana murwere akashungurudzika, haazvizvidzi, muroti anoratidza kuratidza kusuruvara, somuenzaniso, nekuchema.
- Kufungidzira . Murwere anotya kana kwete chokwadi chekwanisa kwake kuita chiito. Murapi anodana kuti afungidzire uye eedze.
- Nzira yezvikamu zvitatu . Murwere anonyora mumutsara: mamiriro acho akaipa mafungiro-kururamisa (positive) kufunga. Iyo nzira inobatsira pakudzidzisa unyanzvi hwekubvisa mafungiro asina kunaka nemaonero akanaka.
- Nhoroondo yezviitiko zvezuva racho . Murwere anogona kufunga kuti vanhu vanomutsamwira. Murapi uyu anopa kuchengetedza urongwa hwekucherechedza, kupi kwaanoisa "+" "-", panguva iyo zuva rimwe nerimwe nekukurukurirana nevanhu.
Kuchengetedza kwakanaka - maitiro
Mhinduro yakagadzikana uye kubudirira mukurapa kunovimbiswa nekugadzirisa zvigadzirwa zvinovaka, pfungwa. Mushandi anoita basa rechikoro uye maitiro ayo chiremba achamugadza: kusununguka, kutevera zviitiko zvinonakidza, kudzidza maitiro matsva uye unyanzvi hwokuzvishandura. Kugadzikana kwepfungwa dzepfungwa dzekuzvivimba kwakakosha kune vatano vane dambudziko guru uye mune dambudziko rekuora mwoyo kubva pakuzvitsamwisa. Mukati yekushanda kunze kwe "chimiro choga," munhu anoedza uye anoedza maitiro akasiyana-siyana.
Kuchengetedza kwepfungwa muhutano hwevanhu
Kutya uye kunyanya kunetseka kusinganzwisisi kunodzivirira munhu kuti asazadzisa hutano hwake nenzira inowanzo. Unyanzvi hwevanhu huri hutano husingawanzoitiki. Kugadzikana kwepfungwa dzehupenyu hwehutano husina kunaka mumasangano evanhu hunobatsira kuziva "zvakabatsiro" zvekufunga kwakadaro. Kudzidzira kunosarudzwa kune zvinetso zvevarwere: kutya kubuda mumba, kutya kutaura kwevanhu uye nezvimwe zvakadaro.
Kuchengetedza kuvimba kwehutano
Kunwa doro, kudhakwa kwezvinodhaka zvirwere zvinokonzerwa nehutachiwana, dzimwe nguva ndiyo muenzaniso wekuita kwevanhu vasingazivi kugadzirisa matambudziko uye kuona kuregererwa kwematambudziko mukushandiswa kwezvinhu zvinokanganisa pfungwa, asi pasina kugadzirisa matambudziko ivo pachavo. Kugadzikana kwepfungwa dzepfungwa dzepfungwa dzinokonzerwa nekudhakwa kunonzwisirwa kuziva zvinokonzera (mamiriro, vanhu, pfungwa) izvo zvinotungamirira nzira yekushandiswa. Kugadziriswa kwepfungwa kunobudirira kunobatsira kutsungirira miitiro yakaipa kuburikidza nekuziva pfungwa, kushanda mamiriro ezvinhu nekuchinja maitiro.
Kugadziriswa kwekuita maitiro ekurapa - MaBhuku Akanakisisa
Vanhu havagoni kugara vachitsvaka rubatsiro kubva kunyanzvi. Iyo nzira uye nzira dzinozivikanwa kune vane pfungwa dzepfungwa dzinokwanisa kuzvibatsira ivo pachavo kuti vafambe munzira yekugadzirisa zvimwe zvinetso, asi havazosiyi mushonga. Kuchenjerera-maitiro ehutano hwebhuku racho:
- "Kuchengetedza kwepfungwa kwekuora mwoyo" A. Beck, Arthur Freeman.
- "Kugadzikana kwepfungwa yehutano hwemunhu" A. Beck.
- "Pfungwa-kudzidziswa nenzira yeAlex Ellis" A. Ellis.
- "Muitiro wekufungidzira-manzwiro ekutenda kwepfungwa" A. Ellis.
- "Nzira dzehutano hwekuita" V. Meier, E.Chesser.
- "Kutungamira kunyanzvi-maitiro ehutano" S. Kharitonov.