Kukhala Wolemba Opaleshoni
Akatswiri ambiri azachipatala ndi odwala matenda a maganizo amalimbikitsa makasitomala kuti azigwiritsa ntchito kulembera ndi kulengeza ngati mbali ya machiritso. Otsatsa ambiri ndi othandizira zaumoyo akupeza kuti kulembera nthawi zina mofulumira ndi bwino kusiyana ndi kuyankhula pofuna kuchiritsa kupwetekedwa mtima m'maganizo ndi chisokonezo.
Kulemba ndi chinthu chachibadwa kwa ena, ndi chizoloŵezi chimene makasitomala amaphunzitsidwa kuchita kuyambira ali aang'ono kwambiri.
Mwachitsanzo, atsikana achichepere amalimbikitsidwa kusunga ma diaries, pamene anyamata nthawi zina amasunga makope a zochitika zawo komanso tsiku lililonse lalitali, lows, ndi zonse zomwe zimachitika pakati.
Mmene Kulemba Kumathandizira
M'masukulu padziko lonse lapansi, ana amaphunzitsidwa kusunga magazini tsiku ndi tsiku kuti alembe zomwe zimachitika tsiku lawo, kapena kusukulu. Ana ena amaphunzitsidwa kulemba mbiri ya anthu monga chida chowathandiza kudziwilitsa okha. Mndandanda wa kulembera kwachangu kungakhale kudziwulula ndi kuchiritsa kwa ana ndikuwaphunzitsa momwe angakhalire ochepetsetsa m'zaka zapitazo.
Umboni wa sayansi umathandizira kugwiritsa ntchito kulembedwa pofuna kusintha maganizo ndi kusamalira kukumbukira. Ndipotu, kulemba mankhwala, komwe kumatchulidwanso ngati mankhwala othandizira, kumapangitsa kuti ntchito ikhale yabwino, kusukulu, komanso kuchepetsa matenda a anthu omwe ali ndi matenda enaake odwala matenda a mphumu ndi nyamakazi malinga ndi kafukufuku wina.
Zingathe kuchepetsanso kuchuluka kwa mahomoni opanikizika kuphatikizapo cortisol kwa odwala omwe ali ndi vuto lopweteka maganizo kapena PTSD mwa anthu omwe amatenga nthawi kuti alembe za vuto lawo. Kodi ichi chimagwira ntchito bwanji?
Kulemba ndi njira yothandizira kuthetsa nkhawa; amalola makasitomala kumasula chisonkhezero m'njira imene mawu sakanatha kuchita.
Ena makasitomala sangathe kuyankhula mawu mu fomu. Thandizo lofotokozera lingathandizenso kuthetsa mavuto ena opanikizika ndi zizindikiro zapakati kuphatikizapo zotsatira zoyipa za khansa. Kafukufuku wina amasonyeza kuti kulemba mankhwala kungalimbikitse makasitomala kuti asakhale ovuta. Kulemba kungapereke chilankhulo kwa makasitomala omwe mwina sangakhale nawo chinenero, kusintha moyo m'njira zofunikira.
Nchiyani chimapanga olemba bwino kulemba? Ngati muli bwino kuthandiza anthu kuti afotokoze nkhani, ndiye kuti mwinamwake mungakhale wolemba wamkulu. Katswiri wodziwa bwino ndi munthu amene angathandize ena kugwiritsira ntchito nkhani zawo. Cholinga cha olemba kalata ndi kuphunzitsa wina momwe angafotokozere nkhani yawo bwino mwa kulemba. Izi zikhoza kukhala mu nyuzipepala, kapena mu diary, kapena pa intaneti mu bukhu lamagetsi kapena makanema apadera.
Monga katswiri wodzilemba kulembetsa, mungalimbikitse chithandizo chanu kuti alembere za zovuta, mavuto kapena zovuta zina zomwe makasitomala akukumana nawo, ndiyeno aziwalimbikitsa kuti azigwira ntchito kudzera kuchipatala, kuthetsa mavuto pogwiritsa ntchito kulemba ngati galimoto. Masukulu ambiri athandiza mapulogalamu omwe amapereka chithandizo chamankhwala polemba mankhwala.
Njira Yothandizira
Mutha kukwaniritsa chilolezo monga Registered Expressive Arts Therapist kapena REAT kudzera pa International Expressive Arts Therapy Association kapena IEATA.
Ngati mukufuna kuwona makasitomala akulimbikitsanso kuti mupeze chithandizo cha master kapena doctoral mu mankhwala othandiza. Pulogalamu ya mankhwala imaphatikizapo makalasi mu mankhwala opatsirana, uphungu wa psycholo ndi masewera kapena zochitika zachipatala. Chimodzi mwa sukulu zomwe zimapereka izi ndi University of Lesley ku Cambridge, Massachusetts; ina ndi CA Institute of Integral Studies yomwe imaphatikizapo maphunziro a banja.
Chidziwitso cha IEATA chimafuna ntchito maola 500 oyang'aniridwa ndi ochipatala ngati mukupeza digiri kuchipatala chomwe sichikupatsani digiri yazamalonda. Popanda kutero, muyenera kumaliza ntchito yowunikira maola 200 m'munda.
Zosankha zina zimaphatikizapo dipatimenti yophunzira maphunziro omveka bwino, kuphatikizapo omwe amaperekedwa ndi University of Appalachian State. Kuti mutsirizitse kalata iyi muyenera kumaliza maola 18 ndikupeza mwayi wothandizira ola limodzi pogwira ntchito ndi makasitomala. Simukuyenera kulembedwa kuti mukhale wofotokoza zojambula bwino, koma kulembetsa ngati wothandizira kungakuthandizenso kuti mukhulupirire. Mungathandizenso kukopa makasitomala ambiri omwe akufuna katswiri yemwe ali ndi luso lolemba mankhwala.
> Chitsime:
> Pennebaker, James W. Kulemba Zokhudza Zochitika Zamtima Monga Njira Yothandizira. University of Southern Methodist. Psychological Science.
> Stanton, AL, ndi al. Kuwongolera, kulamulidwa ndi mayesero olembedwa m'maganizo ndikupindula kupeza odwala khansa ya m'mawere. J Clinical Oncol. 2002 Oct 15:20 (20): 4160-8.
> Morgan, NP, Graves, KD, Poggi, EA ndi Cheson, BD. Kugwiritsa ntchito phunziro lofotokoza mwachidule mu kliniki ya khansa. Oncologist, 2008 February; 13 (2): 196-204.
> Smyth, JM, Hockemeyer, JM, Tulloch, H. Kufotokoza zolemba ndi matenda omwe amachititsa kuti munthu asokonezeke maganizo: Zotsatira za zipsinjo zachisokonezo, maganizo, komanso cortisol. "J J Health Psychol 2008 Feb 13 (Pt 1): 85- 93.