Mabhenefiti ekufungisisa mukuderedza kushushikana
Kushushikana, chiitiko chepfungwa uye chemuviri chinokanganisa mamiriyoni evanhu pasi rose, chave chinhu chisingadzivisiki muhupenyu hwemazuva ano. Kubva kumatambudziko ebasa nematambudziko emari kusvika kuhukama hwakaoma pakati pevanhu, zvinhu zvakasiyana-siyana zvinogona kukonzera kushushikana. Nokudaro, zvakakosha kuwana nzira dzinoshanda dzekugadzirisa nekurerutsa kushushikana. Imwe nzira yakaratidzwa kuti inoshanda mukuderedza kushushikana ndeyekufungisisa. Muchinyorwa chino, tichakurukura mabhenefiti akasiyana-siyana ekufungisisa mukuderedza kushushikana, zvichitsigirwa netsvagurudzo uye pfungwa dzenyanzvi munyaya dzehutano hwepfungwa.
1. Kunzwisisa Kufungisisa
Kufungisisa inzira inosanganisira kutarisa, kuisa pfungwa, uye kudzora pfungwa kuti uwane mamiriro ekudzikama uye kufunga. Yagara iripo kwezviuru zvemakore, ichitangira mutsika dzakasiyana dzemweya dzakadai seHinduism, Buddhism, neTaoism, uye yakashanduka kuita nzira inozivikanwa zvakanyanya yepfungwa nehutano.
Maitiro ekufungisisa anosiyana-siyana, kubva pakufungisisa zvakadzama (kutarisa pane chimwe chinhu, senge kufema), kufungisisa kwekufunga, kusvika pakufungisisa kwerudo-mutsa. Kunyange zvazvo maitiro acho achisiyana, chinangwa chikuru chekufungisisa ndechekuwana mamiriro epfungwa akadzikama, akajeka, uye akadzorwa zvakanyanya.
2. Kukanganisa kwekufungisisa pahuropi nemuviri
Tsvagiridzo yesainzi inoratidza kuti kufungisisa kune simba guru pauropi nemuviri, kunyanya kana tichitarisa kuderedza kushushikana.
a. Deredza Kushanda muAmygdala
Chimwe chikamu cheuropi chinobatanidzwa mukupindura kwekushushikana iamygdala, iyo inodzora manzwiro akadai sekutya nekuzvidya mwoyo. Kana munhu akatarisana nemamiriro ezvinhu anonetsa, amygdala inotanga kushanda, zvichikonzera mhinduro ye "kurwa-kana-kutiza". Zvidzidzo zvekufungidzira kweuropi zvakaratidza kuti kufungisisa kunogona kuderedza mashandiro eamygdala, zvichiita kuti mhinduro yemuviri kukutambudzika ive nyore kudzora.
b. Wedzera Basa muPrefrontal Cortex
Prefrontal cortex chikamu cheuropi chinoita basa rekuita sarudzo, kuronga, uye kuzvidzora. Kufungisisa kwakaratidzwa kuti kunowedzera kushanda muprefrontal cortex, izvo zvinobatsira vanhu kuti varambe vakadzikama uye vaine pfungwa dzakapinza mukubata nemamiriro ezvinhu anonetsa.
c. Inoderedza huwandu hwemahormone ekushushikana
Cortisol ihormone inobatanidzwa nekushushikana. Kuwanda kwecortisol kunogona kukonzera matambudziko akasiyana-siyana ehutano, akadai seBP, kusagadzikana kwekurara, uye kushomeka kwemasoja emuviri. Zvidzidzo zvakati wandei zvakaratidza kuti kufungisisa kunogona kuderedza zvakanyanya huwandu hwecortisol mumuviri, zvichireva kuti kunogona kubatsira kuderedza mhedzisiro yekushushikana mumuviri.
3. Inovandudza Kugona Kubata Kushushikana
Kufungisisa hakungoiti kuti munhu adzikame kwenguva pfupi chete, asiwo kunobatsira vanhu kukudziridza hunyanzvi hunodiwa kuti vagadzirise kushushikana zvinobudirira.
a. Kuwedzera Kuzviziva Kwako
Kufungisisa nezvepfungwa kunosanganisira kutarisa panguva ino pasina kutonga. Iyi tsika inobatsira vanhu kuti vazive zviri nani zvavanofunga, manzwiro avo, uye maitiro avo mumamiriro ezvinhu anoshungurudza. Nekuwedzera kuzviziva kwavo, munhu anogona kuona zviratidzo zvekutanga zvekushushikana uye kutora matanho ekudzivirira zvisati zvanyanya.
b. Wedzera Kusimba Kwepfungwa
Kugadzikana kwepfungwa kugona kudzoka kubva mumamiriro ezvinhu akaoma kana anoshungurudza. Kufungisisa kunobatsira kuvandudza kugona kwepfungwa nekudzidzisa vanhu kuti varambe vakadzikama uye vakatarisa, kunyangwe mumamiriro ezvinhu akaoma. Tsvagiridzo inoratidza kuti vanofungisisa kwenguva refu vane kugona kwepfungwa kuri nani kupfuura avo vasingafungi.
c. Kukudziridza Mafungiro Akanaka
Kufungisisa nemutsa werudo inzira inotarisa pakuvandudza manzwiro etsitsi nemutsa kune iwe nevamwe. Iyi tsika yakaratidzwa kuti inowedzera manzwiro akanaka uye inoderedza manzwiro asina kunaka akadai sekutsamwa neruvengo. Nekuva nemafungiro akanaka, vanhu vanogona kutarisana nemamiriro ezvinhu anoshungurudza vane maonero akanaka uye anovaka.
4. Zvidzidzo zveNyaya uye Tsvagiridzo yeSainzi
Ongororo dzakawanda dzakaitwa kuti dziongorore kushanda kwekufungisisa mukuderedza kushushikana. Imwe ongororo inozivikanwa yakaitwa naJon Kabat-Zinn, muvambi wechirongwa cheMindfulness-Based Stress Reduction (MBSR). Ongororo yake yakawana kuti vatori vechikamu muchirongwa cheMBSR vakasangana nekudzikira kukuru kwemazinga ekushushikana uye kuvandudzika kwehutano hwepfungwa nehwemuviri.
Imwe ongororo yakaburitswa mujenari rekuti "Psychosomatic Medicine" yakaratidza kuti kufungisisa kunogona kuderedza kushushikana muvashandi vehutano vanoshanda mumamiriro ezvinhu ekumanikidzwa zvakanyanya. Muchidzidzo ichi, vatori vechikamu vakafungisisa kwemavhiki masere vakaratidza kudzikira kukuru kwehuwandu hwekushushikana uye kunaka kwekurara kwakavandudzwa zvichienzaniswa neboka revanoongorora.
5. Kufungisisa muhupenyu hwezuva nezuva
Kunyange hazvo mabhenefiti ekufungisisa akajairika, dambudziko guru nderekusanganisa kufungisisa mumabasa ako ezuva nezuva. Heano mamwe matipi ekutanga:
a. Tanga neChikamu Chipfupi
Kune vanotanga, tanga nekufungisisa kwenguva pfupi, senge maminetsi mashanu kusvika gumi pazuva. Nekufamba kwenguva, nguva iyi inogona kuwedzerwa sezvinodiwa uye kugadzikana sezvinobvira.
b. Ronga Purogiramu Yenguva Dzose
Kuronga purogiramu yenguva dzose kuchakubatsira kuvaka tsika yekufungisisa. Sarudza nguva yakakunakira, senge mangwanani usati watanga mabasa ako kana husiku usati warara.
c. Shandisa Gwaro reKufungisisa
Kune avo vanonetseka kutanga kufungisisa vega, kushandisa maapplication ekufungisisa anotungamirwa kana mavhidhiyo epamhepo kunogona kubatsira zvikuru. Maapplication mazhinji ekufungisisa anopa zvikamu zvakarongeka uye zvinotungamirwa.
d. Iva nemwoyo murefu
Kufungisisa hunyanzvi hunoda kudzidzira uye mwoyo murefu. Zvipe nguva yekudzidza uye usaora mwoyo kana mhedzisiro isingaonekwe nekukurumidza.
Mhedziso
Kufungisisa chishandiso chinoshanda zvikuru pakuderedza kushushikana nekuvandudza hupenyu. Nekuchinja maitiro anoita uropi pakushushikana, kuderedza huwandu hwemahormone ekushushikana, uye kuwedzera kugona kwepfungwa, kufungisisa kunopa mabhenefiti akazara ehutano hwepfungwa nehwemuviri. Kuburikidza nekudzidzira kufungisisa nguva dzose, vanhu vanogona kuwana runyararo uye kugara zvakanaka, izvo zvakakosha pakutarisana nematambudziko ehupenyu hwemazuva ano.
Nekubatsira kwayo kwakawanda kunotsigirwa netsvagurudzo yesainzi, hapana chikonzero chekusaedza kufungisisa senzira yekuderedza kushushikana. Tanga zvishoma nezvishoma uye unakirwe nekuchinja kwakanaka muhupenyu hwako.
