Njira 9 Zomwe Mungayesere ndikusintha Maganizo Anu

Nthawi iliyonse yomwe "mudzataye," mwina pokhudzidwa ndi mkwiyo, kuseka, kapena nkhawa, chisangalalo chanu komanso maubale anu sangawonongeke. Ndibwino kuti ana aang'ono akwiyire pomwe m'bale wawo atawachotsera choseweretsa, kapena kuti achichepere kuti atole nkhani ya anzawo zabodza pas . Monga akulu, timayembekezeredwa kuti tisunge malingaliro athu, kapena kuwabisa, kuti zisatipangitse kuwoneka opusa, osakhwima, kapena osadalirika.

Kafukufuku wochulukirapo pamalingaliro am'maganizo amayesa kuzindikira zomwe zimatsimikizira amene angathe kuchita izi ndi omwe sangatero, koma zambiri zimakhazikitsidwa chifukwa chogwiritsa ntchito zida zodzidziwitsa zosadalirika. Monga tikudziwira, anthu samatha kudziwa mphamvu ndi zofooka zawo pomwe palibe amene angayankhe mayankho awo. Sizikudziwikanso kuchokera pamafunso amafunso ngati anthu onse ndiabwino kuchita zomwe anena kuti angathe. Njira yatsopano yoyeserera pamafunso oyankha imayankha zoperewera zodzidziwitsa nokha komanso imapereka njira zofanizira mfundo yofunika iyi pamoyo wanu.

Kutengera lingaliro loti malipoti a anthu eni ake sindiwo njira yabwino kwambiri yoyeserera momwe akumvera, a Daniel Lee a Auburn University ndi anzawo (2017) adapanga njira ina, yomwe amachitcha kuti "Semi-Structured Emotion Regulation Interview" (SERI ). Cholinga chogwiritsa ntchito azachipatala, SERI ili ndi mafunso angapo omwe amafunsidwa amadzipangira okha. Ubwino wa njirayi yofunsa mafunso ndikuti anthu nthawi zonse samatha kunena momwe akumvera molondola, Angakhalenso osakumana ndi malingaliro aliwonse omwe amafunsidwa pazofunsa mafunso onse. Mwachitsanzo, ngati sanamve kukwiya kwambiri posachedwa, ndiye kuti sikungakhale koyenera kukhala ndi mafunso omwe amayang'ana kuwongolera mkwiyo. Ngati ali ndi nkhawa, wofunsayo amatha kusintha kupita kumalo omwe amafunsidwawo. Mafunso omwe amafunsidwa sangakhale ndi kusinthaku. Kuphatikiza apo, kapangidwe kake pamayeso amafunsowo amatanthauza kuti mafunso amafunsidwa ndi anthu osiyanasiyana, chofunikira pakulingalira kwamalingaliro. Ofunsa mafunso amaphunzitsidwa kugwiritsa ntchito mafunso otsatira omwe amagwiritsa ntchito mawu ofanana kwa munthu aliyense, m'malo mongosewera ndi khutu.

Kwa SERI, ndiye, ophunzirawo akangodziwa zomwe akufuna, wofunsayo amapitiliza kuwafunsa za njira 9 zothetsera malingaliro. Onani omwe mumakonda kugwiritsa ntchito:

1. Kufunafuna chithandizo chachitukuko:Kutembenukira kwa ena kuti akulimbikitseni ndi malingaliro.

2. Kudzipatsa nokha mankhwala:Kugwiritsa ntchito zinthu kapena mowa kuti muchepetse zomwe mukumva.

3. Kudzivulaza mwadala:Kudzivulaza.

4. Kulandira:Kutenga zinthu pang'ono pang'ono.

5. Kuunikanso bwino:Kuyang'ana mbali yowala pazovuta.

6. Kufotokozera mwatsatanetsatane: Kuyesera kukhala ndi malingaliro.

7.Kupepuka:Kubwereza mobwerezabwereza m'malingaliro anu zomwe zidakhumudwitsa.

8. Kupewa machitidwe: Kutalikirana ndi mkhalidwe wokhudzidwawo.

9. Kupewa kuzindikira: Kutalikirana ndi malingaliro okhudza momwe zinthu ziliri zotengeka.

Pa njira iliyonse yokhudzana ndi chimodzi mwazomwe mukukumana nazo, onetsani ngati mwagwiritsapo ntchito zomwe mukukumana nazo, kangati, kapena ngati malingalirowo akuwoneka kuti akugwira ntchito pamenepo.

Chofunikira kwambiri pamalingaliro amakono oteteza ndikuti ngati akugwiradi ntchito. Mwakutanthawuza, njira zina sizothandiza kuposa zina pakuchepetsa momwe mukumvera. Kuphulika kumangopangitsa kuti mkwiyo, chisoni, komanso nkhawa zichuluke. Kudziletsa komanso kudzivulaza zikuwononga thanzi lanu. Kupewa sikothandiza kwenikweni pakakhala vuto lomwe mungafune kuthana nalo, m'malo mokankhira pansi.

Palibe njira yokhazikitsira malingaliro yomwe ingakhale yothandiza kwambiri, mwakutanthauzira, ngati singachepetse mphamvu yamomwe mukukumana nayo ndikuthandizani kuti mukhale bwino. Koma ngakhale panali zovuta zina mwanjira izi, anthu omwe ali mu Lee et al. Kafukufuku adawagwiritsa ntchito mulimonse. Mwa zina, izi zitha kukhala chifukwa chakuti anthu sazindikira kuti njira zawo ndizovuta (monga kudzipangira okha), kapena sangathe kuzindikira kapena kugwiritsa ntchito njira zothandiza. Anthu omwe akuyankha mafunsowa sangakhale ndi aliyense woti azigawana nawo mavuto awo, kapena sangadziwe momwe angachitire poyesanso. Kungawonekere kukhala kosavuta kungopewa zinthu - mwamakhalidwe kapena mozindikira - m'malo moyang'anizana ndi zomwe zingakukhumudwitseni kapena kukwiya.

Gulu lotsogozedwa ndi Auburn University linapanga zochitika zingapo zosangalatsa poyesa kuthekera kwa SERI kuti lifanane ndi njira zina zomwe zidakhazikitsidwa kale zowongolera kutengeka. Chimodzi chinali chakuti omwe amafunsidwa samatha nthawi zonse kuzindikira pomwe adakhalako ndi vuto. Atatha kuwonetsa kuti mwina anali kugwiritsa ntchito njira imodzi yopewa koyambirira kwa kuyankhulana, pomwe woyesererayo amafunsa, anthuwa adazindikira momwe akumvera. Chachiwiri, omwe amafunsidwa samatha kusiyanitsa pakati pamalingaliro okhudzana ndi momwe akumvera, omwe amafuna kuti omwe amafunsidwawo alongosole bwino.

Chifukwa imapereka kuwunika "kosasintha" kwamalamulo am'malingaliro kuposa kudzinenera nokha, olembawo akuti SERI ndi njira yabwinoko yopezera njira zomwe anthu amagwiritsa ntchito poyesa kuthana ndi zopweteka kuposa momwe amadzinenera okha. Izi zikuwonetsa kuti tikamawerenga maphunziro kutengera zomwe timachita, timawatenga ndi mchere wamchere. Kukhoza kuzindikira momwe mukumvera ndikuwona momwe mumazithandizira ndi gawo lalikulu pakuwongolera. Ngati mumadziwa zokwanira kuyankha sikelo yodzidziwitsa nokha, ndiye kuti mwina muli ndi chidziwitso chokwanira chakuwongolera momwe mungathetsere zopwetekazi.

Powombetsa mkota, Lee et al. Kafukufuku akuwonetsa kuti mutha kupindula ndikudziyang'anira nokha mwa njira 9 zomwe mumagwiritsa ntchito pamavuto anu. Lamulo la chala chachikulu m'mabukuwa ndikuti palibe njira "yabwino" yothanirana ndi kupsinjika. Komabe, zikafika pamalamulo am'malingaliro, malingaliro anu ayenera kugwira ntchito pakulolani kuti muzitha kuwongolera zomwe mukumva.

Kukwaniritsidwa kwanu kwamalingaliro kumatengera zabwino zomwe zimaposa zoyipa zazikulu m'moyo wanu watsiku ndi tsiku. Kupeza njira zomwe zingakuthandizireni kuchokera kwa omwe alembedwa mu SERI kungakuthandizeni kuti musinthe njira yodzifotokozera.

Umwini Susan Krauss Whitbourne 2017