Kusarudza Rudzi Rwakakodzera rweKupa Mazano
Hutano hwepfungwa chinhu chakakosha muhupenyu chinowanzo furatirwa. Zvisinei, vanhu vakawanda vari kuona kukosha kwekuchengetedza hutano hwepfungwa, sezvavari kuchengetedza hutano hwemuviri. Imwe nzira yekuchengetedza hutano hwepfungwa ndeyekupa mazano. Zvisinei, kune marudzi akasiyana-siyana ekupa mazano aripo, uye kusarudza rakakodzera kunogona kuoma. Muchinyorwa chino, tichakurukura marudzi akasiyana ekupa mazano aunogona kusarudza uye kuti ungasarudza sei kuti ndeapi anonyatsokodzera zvaunoda.
Sei Kusarudza Mazano Akakodzera Kwakakosha?
Tisati tapinda mumhando dzakasiyana dzemazano, zvinobatsira kunzwisisa kuti sei kusarudza rakakodzera kuchikosha. Kupa mazano inzira inonyanya kusarudzwa nemunhu mumwe nemumwe. Zvinoshanda kune mumwe munhu zvinogona kusashanda kune mumwe. Kusarudza rudzi rwemazano runonyatsokodzera zvaunoda nemamiriro ako ezvinhu kunogona kukubatsira kuwana mhedzisiro yakanaka uye kukura nenzira inobudirira kwauri.
Mhando Dzakajairika dzeKupa Mazano
Kune mhando dzakasiyana dzemazano dziripo, kubva pakurapa kusvika pakupa mazano. Heano mamwe eanonyanya kuzivikanwa:
1. Kurapa Kwepfungwa Nemaitiro (CBT)
Kurapa Nemaitiro Ekufunga Nekufunga (CBT) inzira yakakurumbira yekupa mazano. Yakavakirwa padzidziso yekuti matambudziko edu emanzwiro nemaitiro anowanzo konzerwa nemafungiro asina kunaka kana kuti asingabatsire. MuCBT, unoshanda nenyanzvi yekurapa kuti uone uye uchinje mafungiro ane njodzi.
Mabhenefiti: CBT yakaratidzwa kuti inoshanda mukurapa matambudziko akasiyana-siyana, anosanganisira kuora mwoyo, kuzvidya mwoyo, matambudziko ekudya, uye matambudziko ekurara. Kurapa uku kunowanzo kuve kwenguva pfupi uye kwakarongeka zvakanyanya.
Zvakashata: Nekuti yakarongwa zvakanaka, CBT ingasashanda kune vanhu vari kutsvaga ruzivo rwakadzama rwemanzwiro kana kutsvaga ruzivo rwakadzama rwepfungwa.
2. Kurapa Kwepfungwa Nesimba
Kurapa kwepfungwa kunobva padzidziso dzaFreud uye kunosimbisa kukosha kwemaitiro asingazivikanwe uye zvakaitika kare mukuumba maitiro nemanzwiro emunhu. Kazhinji kacho hachina magumo uye hachina kurongeka zvakanyanya kupfuura CBT.
Mabhenefiti: Kurapa uku kunogona kubatsira vanhu kunzwisisa mavambo avo emanzwiro akadzika, uye kazhinji kunounza shanduko dzakakura, dzenguva refu.
Zvakashata: Kurapa uku kunogona kutora nguva yakareba uye kunogona kunetsa pfungwa, dzimwe nguva zvichiita kuti vanhu vanzwe vasisina kunaka vasati vanzwa zviri nani.
3. Kurapa Kwevanhu
Mishonga yehunhu, yakadai seRogerian kana existential therapy, inosimbisa kukosha kwehukama hwekutsigirana, husina gwara rekurapa. Inotarisa pakukura, kuzvivandudza, uye kuzadzikisa kugona kwemunhu.
Mabhenefiti: Kurapa uku kunogona kupa simba guru uye kubatsira vanhu kuti vanzwe vakabatana navo uye nechinangwa chehupenyu hwavo.
Zvakashata: Nekuti haina kurongeka zvakanyanya, kurapa uku kunogona kusashanda zvakanaka pamatambudziko chaiwo akadai sekuzvidya mwoyo kwakanyanya kana chirwere chekusagadzikana kwepfungwa.
4. Kurapa Kwemhuri Nevakaroorana
Kurapa kwemhuri nevakaroorana kunotarisa pakuvandudza hukama uye kutaurirana. Kunowanzo shandiswa kugadzirisa nyaya dzinosanganisira vanhu vanopfuura mumwe chete.
Mabhenefiti: Inoshanda zvikuru pakuvandudza hukama uye kukunda matambudziko akaoma emhuri kana evaviri.
Zvakashata: Kubudirira kwemushonga kunogona kuderedzwa kana mumwe munhu asina kuzvipira mukurapa kwacho.
5. Kurapa Kwakanangana Nemhinduro
Kurapa uku kunosimbisa kuisa zvinangwa uye kuwana mhinduro dzinoshanda kumatambudziko. Vanachiremba vanoshanda nevatengi kuti vawane mhedzisiro chaiyo uye inoyerwa.
Zvakanakira: Inoshanda kune vanhu vanoda mhinduro dzinokurumidza uye dzakananga.
Zvakashata: Kurapa uku kungasashanda kune avo vari kutsvaga kunzwisisa zvakadzama matambudziko avo.
Zvinhu Zvekufunga Nezvekusarudza Rudzi rweKupa Mazano
Kana wangoziva mhando dzemazano dziripo, danho rinotevera nderekusarudza kuti ndeipi yakakunakira. Heano mamwe matipi ekufunga nezvawo:
1. Zvinangwa zveKurapa
Chii chaunotarisira kuwana kubva mukurapwa? Uri kutsvaga mhinduro yekukurumidza yedambudziko rakati, kana kuti unoda kuongorora zvakadzama kunzwisisa kwako wega? Semuenzaniso, kana uchida kukunda kutya kwakati, CBT ingave sarudzo iri nani pane kurapwa kwepfungwa.
2. Nguva uye Nguva
Inguva yakadii yaunoda uye unokwanisa kushandisa mukurapa? Mamwe marudzi ekurapa, akadai sekurapa kwepfungwa, anoda kuzvipira kwenguva refu, nepo mamwe, akadai sekurapa kwakanangana nemhinduro, anogona kugadzirisa matambudziko muzvikamu zvishoma chete.
3. Kuwanikwa uye Kuwanikwa
Haasi marudzi ese ekurapa anowanikwa munharaunda yako, uye havasi vese vanorapa vanopa mhando dzakafanana. Iva nechokwadi chekuti une mukana wekuwana mhando yekurapa yaunosarudza. Kunyangwe uchida kurapwa online kana kuti uripo pachako kunofanirawo kufungwa nezvako.
4. Kubatana neMurapi
Hukama huripo pakati pako nemurapi wako hwakakosha. Kupa mazano inzira yakavakirwa pakuvimbana uye kuvhurika, saka sarudza murapi anoita kuti unzwe wakasununguka uye uchinzwisiswa.
5. Biaya
Mutengo chinhu chakakosha kufunga nezvacho. Kurapa kunogona kudhura, kunyanya kana ukasarudza chibvumirano chenguva refu. Iva nechokwadi chekuti unoziva mari yaunogona kubhadhara uye kana inishuwarenzi kana rubatsiro rwemari ruripo.
6. Matambudziko Akananga
Mamwe marudzi ekurapa anoshanda zvakanyanya pamatambudziko akati wandei. Semuenzaniso, kurapwa kwepfungwa nemaitiro kunoshanda zvikuru pamatambudziko ekuzvidya mwoyo, nepo kurapwa kwemhuri kungave kuri nani pamatambudziko ehukama.
7. Zvaunoda Pachako
Pakupedzisira, sarudzo yako yekurapa inoenderanawo nezvaunoda iwe pachako. Kana uchida nzira yakarongeka uye inoshanda, CBT inogona kunge yakakodzera. Kana uchitsvaga kuongorora zvakadzama iwe pachako nehukama hwako, kurapwa kwepfungwa kana humanistic kunogona kunge kwakakodzera.
Mhedziso
Kusarudza rudzi rwakakodzera rwekupa mazano idanho rakakosha murwendo rwako rwehutano hwepfungwa. Nekunzwisisa mhando dzakasiyana dzekurapa dziripo uye kufunga nezvezvinhu zvakakosha, unogona kuita sarudzo ine ruzivo rwakawanda uye inoshanda. Usazeza kutaura nevarapi vakati wandei usati wasarudza, sezvo kukodzera kwakakodzera kuri chinhu chakakosha pakubudirira kwekurapa. Yeuka kuti kutarisira hutano hwako hwepfungwa inzira yekudyara muhutano hwako hweramangwana, saka sarudza nekuchenjera.
