Akatswiri a zamaganizo padziko lonse akudandaula kuti posachedwa pali anthu ambiri omwe ali ndi chikhulupiliro ichi. Ndipo ngati kale kumwa mankhwalawa kunali kokha ndi mankhwala, tsopano ukhoza kuchitika pa msinkhu wa khalidwe.
Kodi chizolowezi choledzera ndi chiyani?
Mawu asayansi okhudzana ndi kudalira ndi oledzera. Mungathe kuyankhula za kukhalapo kwa chizolowezi chowongolera munthu pamene akuwulula chilakolako chofuna kuchita kapena kuchita ntchito: kusuta, kuonera TV, kudya maswiti, kusewera masewera a pakompyuta. Panthawi imodzimodziyo, pang'onopang'ono munthu wodalirika amakhala ndi chizoloŵezi cholimbikitsana ndi kukondweretsa, izi zimayamba kufunika kwambiri. Kuopsa kwauchidakwa ndikuti pamakhala palibe maganizo okha, komanso kusintha kwa thupi m'thupi.
Mitundu ya Zizolowezi
Monga tanena kale, kuledzera ndiko kudalira pa chinthu, chinthu, munthu kapena zochita. Malingana ndi chomwe chimayambitsa chizolowezi choledzeretsa, mowa umagawidwa mwa mitundu iyi:
- Zamagetsi (zakuthupi) . Zimachokera ku kugwiritsa ntchito mankhwala, omwe amakhala oopsa kwambiri, omwe amachititsa munthu kukhala ndi moyo wabwino. Zotsatira za mankhwala osokoneza bongo autali ndi zowonongeka kwa ziwalo zenizeni ndi ziwalo zogonana, zomwe zimayambitsa kuoneka kwa matenda aakulu.
- Psychological (khalidwe) . Icho chimayenda kuchokera ku chiyanjano ndi zochita zinazake, khalidwe, chilakolako kapena munthu.
Chizoloŵezi chopewa
Mitundu yodalirika yodalirika imaphatikizapo kuledzera, kupezeka kumene kumayambira ali mwana. Munthu yemwe ali ndi vutoli, sangathe kumanga ubale wapamtima, monga ngati kulimbikitsa maubwenzi, amayesa kuchoka kwa iwo. Munthu wochuluka kwambiri komanso wolemera kwambiri amakhala woledzera, amasonyeza kuti ali ndi vuto lothawa. Ngati munthu wofunika atayamba kuchokapo, munthu wodalira amayesetsa kukhazikitsa chiyanjano chapafupi.
Chikondi chosokoneza
Pamene akuyang'ana yankho la funsoli: ndi chizolowezi chotani, ndiye kuti sizikuchitika kwa wina aliyense kuti chochitika ichi chingagwirizane ndi malingaliro. Pakalipano, kuchuluka kwa maulendo a kudalira ndikukondana. Chikondi chodziletsa chimadziwonetsera mwa kudalira kwakukulu kwa munthu yemwe wodwalayo amamverera. Pankhaniyi, munthu wodalira chikondi amadziletsa kwambiri zochita ndi maubwenzi a wokondedwa, amamuzunza ndi nsanje yake, amamuzunza ndikumayikira, ndipo samalola kuti apite kwa mphindi imodzi.
Zochita zonse zolimbitsa thupi zomwe zimayesetsa kulimbikitsa maubwenzi sangathe kukhutiritsa munthu wodalira, nthawi zonse amakhala ndi nkhawa komanso mantha kuti ubalewo udzagwa. Izi nthawi zambiri zimachitika. Zimakhala zovuta kuti wokondedwa akhale pachibwenzi chomwe chili ndi mphamvu zonse komanso mantha. Chikondi choledzeretsa chimachepetsa kumanga ubale weniweni ndipo zimapangitsa okondedwa kukhala okhumudwa komanso osatetezeka.
Kugonana
Kusamvetsetsa mu kugonana kumadziwika kwambiri ndi chizolowezi chogonana. Kuledzera kotereku kumayambira kumagwirizano ndi kusokoneza ubwenzi ndi mayi kuyambira ali mwana kapena kuchitiridwa nkhanza za kugonana. Ndi mtundu uwu wodalira, munthu amakhulupirira kuti kugonana ndi malo okha omwe angadziwonetsere yekha. Kawirikawiri chizolowezi chogonjera ndi anthu oterewa amadziona kuti ndi otsika ndipo amakhulupirira kuti zingakhale zokondweretsa kokha ngati munthu wogonana naye. Kugonana nthawi zambiri kumaphatikizidwa ndi zizolowezi zina.
Kukongola kwaukoma
Zizolowezi za makhalidwe zimatha kutenga mawonekedwe odabwitsa kwambiri. Kuyang'anitsitsa maonekedwe a anthu kwachititsa kuti pafupifupi azimayi atatu ndi azimayi okwana 15% aziwona zizindikiro za kukongola kwaukongola. Munthu yemwe ali ndi chidaliro ichi amathera nthawi yochuluka kwambiri kuti akhalebe wokongola kunja. Pa nthawi yomweyo kusamalira kukongola kwa thupi kukhoza kuvulaza thanzi, koma sikuletsa kuledzera.
Kudalira kotereku kungatenge mitundu yosiyanasiyana:
- Anorexia - chikhumbo chokhala ndi chiwerengero chochepa pokana kudya bwino;
- tanorexia - chikhumbo chokhala wokongola mwa kuyendera nthawi zonse;
- meikapmaniya - chilakolako chodzola zokongoletsa;
- Achinyamata - chilakolako chokhalitsa achinyamata mwa kugwiritsa ntchito njira zowonongeka, njira ndi opaleshoni ya pulasitiki;
- Kukhala wathanzi - chilakolako chofuna kuchita masewera olimbitsa thupi kapena masewera olimbitsa thupi.
Kusokoneza
Kugwiritsa ntchito makompyuta kunayamba kuchitika kuyambira pakufika masewera apamwamba a pakompyuta komanso chiyambi cha kugwiritsa ntchito Intaneti. Kudalira pa kompyuta ndi chimodzi mwa wamng'ono kwambiri mwachoncho chomwe chimapezeka ngakhale kwa ana. Ndili ndi vutoli, pali chilakolako chosasunthika chosewera kapena kusewera pa intaneti. Panthaŵi imodzimodziyo, munthu amatayika chidwi pa dziko lenileni, amanyalanyaza ntchito zake, ndipo amayesetsa kusungulumwa. Oledzera akhoza kuyamba kukhala ndi mavuto ndi kugona, kukumbukira, kusamalidwa, thanzi labwino ndi thanzi.
Kudya zakudya
Kugwira ntchito kwambiri kuposa mowa kapena chikonga kumaganiziridwa mu psychology chakudya choledzeretsa. Chifukwa cha ichi ndi chakuti kudalira chakudya kumapangidwa kwa nthawi yayitali ndi kuchotsa izo ndizovuta ngati zimachokera kuzinthu za mankhwala. Kudalira zakudya kumakhala ngati njira yothetsera nkhawa ndi kupsinjika maganizo ndikuchotsa zonyansa. Pamene mukudya, ubongo umasintha kuchoka pa kuganizira za vuto lomwe limakhalapo ndikudya chakudya, chomwe chimachepetsa zowawa zosachedwa.
Kukhalapo kwa chizoloŵezi cha zakudya kumatha kunena pamene munthu amagwiritsa ntchito chakudya nthawi iliyonse pamene ayamba kuchita mantha kapena kusokonezeka. Pambuyo kudya, pangakhale mimba m'mimba. Chifukwa chakuti chakudya chimalowa m'thupi kuposa zofunikira pamoyo, pang'onopang'ono kulemera kumakula. Kawirikawiri, munthu wodalirika amadzichepetsera ndi mtundu wina wa chakudya. Mtsogoleri pa nkhaniyi ndi maswiti, omwe amakulolani kuti muthe kukweza mndandanda wa glycemic ndi kusintha maganizo anu.
Mowa wauchidakwa
Kudalira mankhwala, pogwiritsa ntchito mowa pa thupi la munthu - ndikoledzera. Akatswiri a zachipatala amaona kuti kumwa mowa sikumangokhala mowa mwauchidakwa, koma ndi matenda aakulu. Pa nthawi yoyamba mowa, mowa ukhoza kuthetsa nkhawa m'maganizo, kumasuka, kusangalala, kukonza luso loyankhulana. Kugwiritsa ntchito mowa mwauchidakwa kumapangitsa kuti mowa ukhale gawo la kagayidwe kake ndipo ichi ndi vuto lalikulu pochiza chidaliro ichi.
Mungathe kuyankhula zauchidakwa pamene ntchito yake imatha kukhala yophiphiritsira ndikupita ku gulu la zofunika. Kusamwa mowa mobwerezabwereza m'magazi kungayambitse matenda osokoneza bongo komanso matenda a maganizo . Gawo lomaliza lauchidakwa limakhala losalamuliridwa ndi mlingo, kuwonongeka kwa malingaliro a maganizo komanso kuoneka kwaumtima.
Kugwidwa ndi vuto lachiwerewere ngati mankhwala osokoneza bongo
Kuledzera kwa kugwiritsidwa ntchito mopambanitsa sikukumveka bwino, ndipo ambiri amakhulupirira kuti palibe cholakwika ndi chakuti munthu amagwira ntchito zambiri. Malinga ndi ntchitoyi, chidakwa chimapangitsa cholinga chachikulu - kuti apambane pazochita zamalonda. Amadandaula ngati wina ali bwino kuposa iye, chifukwa ali wokonzeka kupereka mphamvu zake zonse ndi nthawi yake kuntchito yake yomwe amamukonda. Ogwidwa ndi mantha amanyansidwa ndi anzanu ndi abwenzi, musati mupereke nthawi kwa banja. Ngati munthu woteroyo ali ndi mavuto aakulu kuntchito, momwe sangathe kupitiriza ntchito zake, chizoloŵezi cha workaholism chikhoza kulowa mwa mtundu uliwonse wa mankhwala wodalirika.
Kusuta kwa masewera
Kutsanzira mu masewera ndi masewera olimbitsa thupi. Ndipo ziribe kanthu ngati munthu akugwira ntchito muholo kapena kunyumba. Nthawi zina, amayamba kuwonjezera katundu, komanso nthawi yochulukitsa maphunziro. Ngati zochitika zofunika kapena zosayembekezereka zimapangitsa kusokonezeka pa maphunziro, masewera olimbitsa thupi angakhale ndi nkhawa kapena mantha. Zifukwa za kudalira kumeneku zikhoza kuphimbidwa ndi kusakhutira ndi thupi lanu, chilakolako chokhala wokongola, komanso kudzichepetsa.
Chizoloŵezi - momwe mungachotsedwe?
Malingaliro a momwe mungatulukire kuledzera, opaleshoni ya maganizo ndi odwala matenda a maganizo amayamba ndi kufunikira kozindikira kuti pali khalidwe lodalira. Ambiri omwe amamwa mowa kwambiri safuna kuvomereza kuti ali oledzera, makamaka ngati akukhudzana ndi mavuto a maganizo. Kuloledwa kwa dokotala wodalira anthu kumangopita kokha pamene vuto limatenga munthu woopsya kapena wachibale.
Ngati mankhwalawa akudalira, katswiri akhoza kunena kuti ayambe kukonzanso kuchipatala kuti adye. Gawo lalikulu la mankhwala ndi psychotherapy, gulu kapena munthu aliyense. Mwadzidzidzi kuthetsa vutoli kumakhala kovuta kwambiri chifukwa cha zolephereka kawirikawiri, choncho chithandizo chamankhwala chautali chomwe kenako chimalowetsedwa ndi chithandizo chikulimbikitsidwa.
Kulimbana ndi chizoloŵezi cha mankhwala osokoneza bongo kumaphatikizapo kugwiritsira ntchito mankhwala osokoneza bongo okha, komanso ndi chilengedwe chake, zomwe zimayambitsa khalidwe losasintha. Kuti munthu wodalirika asiye makhalidwe ake akale ndikusintha khalidwe lake, zingakhale zofunikira kuti asinthe zizoloŵezi za mamembala. Pa chifukwa ichi, kubwezeretsa kungaphatikizepo matenda a maganizo a m'banja.