Kunyara

Nzira Yokuchengetedza Sei Kubva Pakuparadza Basa Rako

Vanhu vazhinji vanonyara nguva nenguva. Vanogona kuzvinzwa pavanenge vachipinda musangano rebhizimisi kana cocktail uye vasingagoni kuwana chiso chakanaka, kana kuti pavanofanira kudana mutorwa nokuti shamwari inokurudzira kuti vatevere naye. Kunyange zvazvo vangave vachinzwa vachidzivirirwa mune dzimwe mamiriro ezvinhu, unogona kunge uri pakati pevanhu vane kunyadziswa unhu hweunhu-chikamu chikuru chauri iwe-uye chinogona kuva chiremera chakanyanya kumabasa ako.

Chii chinonyadzisa

Maererano ne "The Encyclopedia of Mental Health," "kunyara kunogona kurondedzerwa nguva yakafanana sekunakidza uye / kana kuvhara mumamiriro ezvinhu evanhu vanopesana nekutsvaga zvinangwa zvemunhu kana zvemhizha" (Henderson, Lynn naPhillip Zimbardo. Kunyara . "Encyclopedia of Mental Utano. "San Diego: Academic Press.). "[Kunyara] kunogona kusiyana nekusava nekunyanyisa kwehutano hwevanhu kunopesana zvachose vanhu vevanhu," zvakare kubva kune ino.

Masayendisiti mazhinji anotenda kuti vanhu vanonyara nokuti ivo vane maitiro ekugadzirisa kuti vave saizvozvo. Muzvinyorwa zvese, kana vabereki vako vane nyara, uropi hwako hunove hwunofungidzirwa kuti huve saizvozvo. Vamwe vanotaura teknolojia sechikonzero cheunhu huno unhu.

Nyanzvi dzezvepfungwa Bernardo Carducci naPhillip Zimbardo vanotenda kufambira mberi kwezvigadzirwa zvemagetsi zvinobvumira kushamwaridzana kwevanhu vashoma zvakakonzera kunyara mumakore achangopfuura. Nemhaka yemichina yekutsvaga, maziso emazwi, uye internet, hatifaniri kutaura kune vamwe vanhu zvakanyanya.

Dzimwe nyanzvi dzinonyadzisa hazviiti mhosva teknolojia asi pane kufunga kuti izvi zvinoshandiswa mumatauriro atinoita zvinogona kubatsira kune vanhu vane tsika iyi. Vanonzwa vachishandisa Indaneti vanobatsira vanhu vane hutano husina hukama hunovandudza unyanzvi hwavo (Hendricks, Melissa. "Sei Sezvinonyadzisa?" USAWEEKEND.COM).

Kunyara Kunogona Kuita Sei Basa Rako?

Basa rako rinogona kutambura kana iwe unonyara.

Zvimwe zvezvikonzero zviri pachena. Zvinogona kukuchengetedza kuti urege kuzviratidza zvakanaka pamabasa ekubvunzurudza. Unogona kunetseka kupindura mibvunzo kana kutarisa mubvunzurudzo muziso. Nzvimbo dzesangano dzinogona kunge dzakaoma zvikuru kune avo vanoona zvakaoma kutaura. Iwewo uchanonoka kutsvaka mikana inogona kubatsira mberi kwebasa rako.

Kunyara kunogona kuva nemigumisiro shoma shoma pamabasa ako. Vatsvakurudzi vakaona kuti vanhu vane nyanya vanotanga kutanga mabasa avo gare gare uye vanowanzoramba kukwidziridzwa kudarika vamwe vavo vasina kufanirwa. Vanosarudza basa risingadi unyanzvi hwekuita uye hazvizivikanwi nezvemunda unotevera (Azar, Beth. "Apo Self Awareness Inoshanda Maawa Okuwedzera." APA Monitor munaNovember 1995). "Vanhu vane nyanya vane nguva yakaoma kukudziridza ruzivo rwemabasa-chifananidzo chavo pachavo sevanokwanisa kana kuti kubudirira mukati mekuita basa." Saka, apo iwe ungashushikana nezvokuti vamwe vanokuona sei, ndiyo nzira yaunozviona iwe iyo inogona kuva dambudziko rako guru. Zvinogona kukuchengetedza kubva pakufambira mberi.

Kukunda Kunyara

Richard Heimberg, Ph.D. , nyanzvi mune zvemagariro evanhu panzvimbo yeThe Temple University, anotenda kuti kunya kwemaitiro kwakafanana neaya ane chirwere ichi chakanyanya.

Akarondedzera marudzi evanhu, iye zvino anonzi kushungurudzika kwevanhu munzanga, "shyness yakasvibiswa," ndokutaura kuti "inoparadza vanhu kubva kune zvinhu zvakanaka zvehupenyu-kushamwaridzana kwevanhu, rudo, mhuri" (Azar, Beth. "Zvirwere zveSocial-Phobia Mayai Uyewo Shandai Nechinetso Kunyara. "APA Monitor 1995).

Dr. Heimberg akatsvakurudza mukurapa kunobudirira kwehukama hwevanhu hunogona kushandiswa pakupedzisira kuporesa kunyara. Heimberg uye chiremba chepfungwa Michael Liebowitz, MD yakaita chidzidzo chakatarisa kushandiswa kwemagariro-behavioral therapy (CBT) kana mishonga inodzvinyirira yekurapa vanhu vane hukama hwevanhu. Vakawanda vatori vechikamu vakagamuchira kurapwa kwakaratidza kuchinja kukuru, asi avo vakabatwa neCBC vave nemigumisiro yakareba. Kune avo vakagamuchira mishonga, vazhinji vakadzoka zvakare, asi chechidiki chete chevatori vechikamu vakagamuchira CBT vakaita ("Stemming Social Phobia." APA Monitor.

July / August 2005). Kana iwe uchifunga kuti kunyara kwako kuri kukanganisa basa rako rinofambira mberi , funga kutsvaga kurapwa. Zvirongwa zvakasiyana-siyana pamwe nemudzidzisi anonyanya kushandisa kushandisa CBT angabvisa chiremera chakakura kumabasa ako uye anokubvumira kuenda mberi.

Kunyara kwako kunogona kunge kusina kukanganisa zvakakwana kutendera kurapwa kana mishonga, asi zvingangove zvichikuchengetedza kubva pakusvika pakukwanisa kwako. Vamwe vanyara vanoona kuti zvinobatsira kuti vazviise pachena kumagariro evanhu. Vakatotora mabasa anovamanikidza kuti vataurirane nevamwe vanhu pasinei nekuchengetedza kwavo. Izvi zvinotevera zvinogona kukubatsira kuti unzwisise kunyara uye zvinogona kukubatsira iwe kuwana nzira dzokukunda nayo.

Resources

Tarisa mazano aya kuti udzidze zvakawanda pamusoro pekunyara uye zvaunogona kuita kuti uzvichengetedze kubva pakukanganisa basa rako.

• The Quiet Disorder
• Kunyara uye Kusununguka
• Musha weShyness Page