Zamkati
- Ndani amaliza kusakhulupirika?
- Magawo osakhulupirika kuchira
- 1. Nkhaniyi
- 2. Kupezanso ubale wanu
- 3. Kuwulula zovuta zakuya
- 4. Kulankhula za kupweteka ndi kumvetsetsa kusamalira ululu
- 5. Kupanga nthawi yake
- 6. Kukhululuka ndi machiritso
- 7. Malangizo ngati muli ndi ana
- 8. Momwe mungachitire
Magawo obwezeretsa kusakhulupirika ndi njira yothandizira kuti muthane ndi zovuta zomwe zimatsata mukamachita chibwenzi. Kutengeka kumatha kukutopetsani chifukwa chodzikayikira, kuda nkhawa, kuda nkhawa, kumva kupweteka komanso kusakhulupirika kutsatira kusakhulupirika. Izi zitha kukhala zovuta kuti uziyendemo wekha ndipo zitha kupweteketsa mtima zaka zikubwerazi.
Kupeza upangiri waluso kumatha kukupindulitsani ngati banja kapena banja. Magawo obwezeretsa kusakhulupirika adapangidwa kuti athetse mavuto anu, kulumikizana ndi inu nokha kapena mnzanu, pangani nthawi, ndikupanga dongosolo lamomwe mungapitirire mtsogolo. Nkhaniyi ikuyang'ana magawo obwezeretsa kusakhulupirika ndi momwe angakuthandizireni.
Ndani amaliza kusakhulupirika?
Ziribe kanthu momwe zimakhalira, kuonera ndichimodzi mwazomwe zimakupweteketsani kwambiri. Chifukwa chake, izi zitha kuchitika zokha ngati njira yothanirana ndi momwe mukumvera kapena ndi mnzanu ngati njira yolangizira ukwati.
Ngati ndinu okwatirana, njirayi ingakuthandizeni kuphunzira momwe mungayendere limodzi kapena padera. Ngati mwasiya mnzanu, kusakhulupirika kuchira kungakuthandizeninso kuthana ndi zovuta zomwe zachitikazo komanso mavuto omwe mwina adakupangitsani pamoyo wanu monga kudzidalira, kusakhulupirika, ndi kukaikira.
Ngakhale zitakhala bwanji, mudzaona kuti ndizothandiza kukhala ndi akatswiri pambali panu pamene mukugwira ntchitoyo.
Magawo osakhulupirika kuchira
Monga mitundu ina yambiri ya upangiri waukwati, chithandizo cha kusakhulupirika chimachitidwa pang'onopang'ono, cholinga choti akudziweni bwino ndi mnzanu. Izi zithandiza othandizira anu kumvetsetsa zochitika zanu komanso kukupatsani mwayi wodziwa nokha zosowa za mnzanu komanso zofuna zanu mosiyana. Nayi magawo wamba a chithandizo cha kusakhulupirika kuchira.
1. Nkhaniyi
Popeza ichi ndi chifukwa chake mwabwera kuno, chithandizo cha kusakhulupirika chiphimba magawo aubwenzi wanu, kuphatikizapo zomwe zachitika. Izi zitha kupita mwatsatanetsatane kuti onse azikhala owona mtima kwa wina ndi mnzake osati za chibwenzicho koma zomwe zitha kuchititsa kuti chikondi ndi kulumikizana pakati pawo kuthe.
Ichi chitha kukhala chinthu chopweteka kwambiri pakusintha kwa kusakhulupirika, koma ndichofunikira.
2. Kupezanso ubale wanu
Ngati cholinga chanu ndikuti mukhalebe limodzi, gawo limodzi lokhalanso ndi moyo wabwino likupezekanso nokha ndi mnzanu. Pambuyo pa chibwenzi, ndizovuta kuyambiranso chibwenzi chanu chakale monga kale. Ichi ndichifukwa chake ndikofunikira kwambiri kuyang'ana pakupanga yatsopano pamodzi. Wothandizira anu adzakuthandizani kukupatsani chida chomwe mungafunikire kuti musiye zakale ndikubwezeretsanso kuzindikira zabwino muubwenzi wanu.
3. Kuwulula zovuta zakuya
Zinthu zambiri zimachitika popanda chifukwa pomwe zina zitha kukhala zokhumudwitsa, kusowa chikondi kapena chikondi muubwenzi wapano, kugwiritsa ntchito mankhwala osokoneza bongo, kapena kupsinjika kwakumbuyo. Ngati wothandizira wanu atazindikira kuti izi ndi zomwe zimayambitsa kusasangalala muubwenzi ayamba kuthana ndi izi ngati gawo lamankhwala.
4. Kulankhula za kupweteka ndi kumvetsetsa kusamalira ululu
Popeza wothandizira ndi akatswiri ophunzitsidwa adzakuthandizani kuthana ndi zowawa zilizonse zomwe zimakupweteketsani. Akhozanso kuzindikira kuti ali ndi vuto lomwe likukukhudzani, monga zokhudzana ndi PTSD kapena zoopsa. Adzakuthandizaninso ndikuwongolera zopweteketsa mtima ndikuthandizani kuthana ndi mavuto omwe mukumva.
5. Kupanga nthawi yake
Magawo ena osakhulupirika okhudzana ndi kusakhulupirika ndi monga kupanga nthawi. Munthawi imeneyi mupatsidwa mndandanda, mwezi umodzi, kuti mudziwe ngati mukufuna kukhala limodzi kapena kutha. Gwiritsani ntchito gawo ili kuti mupange mndandanda wazowona ngati kukhala limodzi kungakupindulitseni kapena ayi. Ndikofunika kukhala omasuka komanso achilungamo kwa inu nokha ndi mnzanu panthawiyi ndipo musafulumire kupanga chisankho. Pakutha pa mwezi udzauza othandizira anu ngati mukukhala limodzi kapena mukulekana.
6. Kukhululuka ndi machiritso
Zinthu ndi zokumana nazo zopweteka kwa onse omwe akukhudzidwa. Zotsatira za kusakhulupirika, kudziimba mlandu, kusakhulupilirana, ndi mkwiyo zitha kulowa muubwenzi wanu ngakhale mutayesetsa kukhululuka mnzanu. Maganizo otsutsanawa akhoza kukhala ovuta kuthana nawo. Wothandizira anu amatha kukuthandizani pochiritsa. Izi zikuphatikiza kupanga mapulani a momwe mungalumikiziranenso ngati anzanu apamtima komanso abwenzi, momwe mungayambitsire kukhulupirirana wina ndi mnzake, komanso momwe mungayambitsire kukhala pachibwenzi chowoneka ngati chosweka.
7. Malangizo ngati muli ndi ana
Ngati muli ndi ana limodzi othandizira anu atha kuphatikiza mbali iyi yaubwenzi wanu pakupanga upangiri wanu nthawi ina. Amvera madandaulo anu okhudzana ndi ana anu, chibwenzi chanu, ndikusankha kwanu kukhalabe limodzi kapena ayi ndipo azikulangizani njira zabwino zakulera kholo limodzi panthawi yovutayi.
8. Momwe mungachitire
Pamapeto pa nthawi yomwe mwasankha, muyenera kudziwitsa mlangizi wanu ngati mwaganiza zokhala limodzi kapena ayi. Kuyambira pano mutha kupitilirabe chithandizo cha maanja ngati mukadali osakondera zaubwenzi wanu, kapena pitirizani kugwiritsa ntchito njira zamankhwala kuti muthandizane bwino.
Zomwe mungasankhe, wothandizira anu azitha kukuthandizani kuti mupange maphunziro amomwe mungapitirire ndi moyo wanu limodzi kapena padera kuti mupitilize kukhala moyo wanu ndikupita patsogolo kukwaniritsa zolinga zanu.
Cholinga chachikulu cha chithandizo cha kusakhulupirika ndikuphunzira kukhululuka. Njira yochiritsira iyi siyichangu ndipo imabwera m'magawo ambiri, koma maubwino ake amaposa zovuta. Anthu apabanja kapena osakwatira omwe ali ndi nkhawa chifukwa cha chibwenzi chawo angapindule kwambiri ndi uphungu uwu.