Yadda Ake Gane Jikinku Tare da Dabarun Hanyoyi - da Me yasa Ya Kamata ku

Wadatacce

• Menene Gwiwar Motsa Jiki?
• Me yasa Zaku Iya Amfani da Dabarun Hanyoyi
• Yadda Ake Amfani da Dabarar Hankali
• Da zarar kun Gane Jinin ku ...
• Bita don

Idan ya zo ga lafiyar kwakwalwa, yawancin mutane ba sa samun ƙamus na musamman da aka kafa; yana iya zama ba zai yuwu a kwatanta ainihin yadda kuke ji ba. Ba wai kawai harshen Ingilishi sau da yawa ba ma da kalmomin da suka dace, amma kuma yana da sauƙi a rarrabasu cikin manyan fannoni na musamman. Kuna tunanin, "Ni ko dai nagari ne ko mara kyau, mai farin ciki ko bakin ciki." Don haka ta yaya kuke gano ainihin abin da kuke ji - kuma da zarar kun yi, menene kuke yi da wannan bayanin? Shigar: dabaran motsin rai.

Masanin ilimin halin ɗabi'a na asibiti Kevin Gilliland, Psy.D, babban darekta a i360 a Dallas, TX yana aiki da farko tare da maza da matasa - don haka, ya ce ya saba da amfani da wannan kayan aikin don sanya alamar motsin rai. "Maza ba su da kyau game da samun motsin rai ɗaya a cikin ƙamus ɗin su: fushi," in ji shi. "Ina wasa ne kawai."

Ko da yake wannan katanga kalmar tana da'awar fitowa a cikin maganin maza, haɓaka ƙamus na lafiyar hankali yana da mahimmanci ga kowa da kowa, ba tare da la'akari da asalin jinsin ku ba, in ji Gilliland. Alex Dimitriu, MD, kwamiti na biyu a bogi a ilimin tabin hankali da maganin bacci kuma wanda ya kafa Menlo Park Psychiatry & Maganin bacci.

Menene Gwiwar Motsa Jiki?

Motar - wani lokacin ana kiranta "motsin motsin rai," ko "dabaran motsin rai" - hoto ne mai madauwari wanda aka raba shi zuwa sassan da sassan don taimakawa mai amfani don ganowa da fahimtar ƙwarewar motsin su a kowane lokaci, ƙarƙashin kowane yanayi.

Kuma babu dabara guda ɗaya kawai. The Geneva Emotion Wheel yana tsara motsin rai a cikin sifar dabaran amma akan grid na murabba'i huɗu waɗanda ke ba su matsayi daga mai daɗi zuwa mara daɗi kuma mai iya sarrafawa zuwa maras iya sarrafawa. Plutchik's Wheel of Emotions (wanda masanin ilimin halayyar dan adam Robert Plutchik ya tsara a 1980) yana nuna motsin zuciyar "na asali" guda takwas a cibiyar - farin ciki, amincewa, tsoro, mamaki, bakin ciki, jira, fushi, da kyama - tare da nau'i na tsanani, tare da dangantaka tsakanin da motsin zuciyarmu. Sannan akwai keken Junto, wanda ke da fa'ida iri -iri kuma yana da sauƙin amfani: Yana ba da suna farin ciki, ƙauna, mamaki, baƙin ciki, fushi, da tsoro a tsakiyar, sannan kuma ya sake lalata waɗancan manyan motsin zuciyar cikin ƙarin takamaiman motsin rai. zuwa wajen keken.

Babban mahimmancin wannan shine cewa babu wani "daidaitaccen" dabaran motsin rai, kuma masu warkarwa daban -daban suna amfani da ƙira daban -daban. Bugu da ƙari, zaku iya tara hangen nesa daban gwargwadon wutan da kuke amfani da shi. Misali, Plutchik's Wheel shine ainihin mazugi wanda kuma ke nuna alaƙar da ke tsakanin motsin zuciyar da ke kusa; watau tsakanin “farin ciki” da “sha’awa” za ku sami “soyayya” (duk da cewa “soyayya” da kanta ba fanni ba ne) da tsakanin “sha’awa” da “ta’addanci” za ku sami “miƙa wuya” (sake, “ƙaddamarwa”) " ba rukuni ba ne, kawai haɗuwa da nau'i biyu masu kusa). Yana da ɗan wahala a tattara ba tare da misalan gani ba, don haka tabbas ku kalli waɗannan ƙafafun. Kamar yadda akwai masu kwantar da hankali daban-daban ga mutane daban-daban, akwai ƙafafun daban-daban - don haka nemo abin da ke aiki a gare ku (kuma idan kuna da mai ilimin hanyoyin kwantar da hankali, za ku iya aiki tare da su don zaɓar ɗaya kuma).

Yin amfani da waɗannan ƙafafun na iya taimaka muku fahimtar tunanin ku - kuma wannan na iya zama farkon farawa don samun ci gaban tunani, in ji Dokta Dimitriu. "Yana ƙara matakin daki -daki fiye da 'kyau ko mara kyau,' kuma tare da ingantacciyar fahimta, mutane na iya samun damar faɗi abin da ke damun su." (Mai dangantaka: Motsa jiki 8 da baku sani ba kuna da su)

Me yasa Zaku Iya Amfani da Dabarun Hanyoyi

Jin an katange? Rashin iya tantance abin da kuke ji, daga ina wannan jin ya fito, kuma me yasa? Kuna son jin ƙarin ƙarfi, ingantacce, kuma mai hankali? Kuna buƙatar amsoshi? Kuna son dabaran (da kuma tabbas magani, amma ƙari akan wancan a cikin ɗan).

Waɗannan ginshiƙi na iya taimaka muku fahimtar cewa kuna da zurfin tunani fiye da yadda kuke zato, kuma sakamakon zai iya ingantawa sosai. Gilliland ya ce "ofaya daga cikin dalilan da nake son waɗannan ƙafafun da gaske - ko wani lokacin da aka lissafa - na motsin rai, shine saboda mutane suna da ikon duk halayen motsin zuciyar da aka daidaita, amma wani lokacin kuna buƙatar wani abu wanda zai taimaka muku sanya shi cikin kalmomi," in ji Gilliland. "Ba zan iya gaya muku sau nawa mutane ke mamaki ba - kuma suna matukar farin ciki - lokacin da suka ga kalma wacce ta ɗauki ainihin abin da suke ji ko shiga."

Yana da ban dariya. Wani lokaci kawai sanin madaidaicin motsin rai na iya kawo adadin taimako mai ban mamaki.

Kevin Gilliland, Psy.D, masanin ilimin halayyar kwakwalwa

Za a iya ƙara haɓakawa da wannan jin daɗin da kuke ji lokacin da wani abu ya danna (ko da farin cikin ya faru ne sakamakon gano ba kawai kuna jin "fushi" ba amma a zahiri "marasa ƙarfi" ko "kishi"). Gilliland ya ce "Kamar a ƙarshe kuna da amsar tambayar da kuka yi, kuma kuna samun kwarin gwiwa daga hakan, koda kuwa har yanzu akwai rashin tabbas," in ji Gilliland. "Kusan kamar kuna samun kwanciyar hankali daga ƙarshe sanin abin da kuke ji," kuma daga can, za ku iya zuwa aiki: "Me yasa" ya zo da sauƙi" bayan haka. (Mai dangantaka: Me yasa zaku iya yin kuka lokacin da kuke gudu)

Wadannan abubuwan a ciki da na kansu na iya samun waraka sosai, a cewar Gilliland. "Hakanan motsin zuciyar ku yana tasiri tunanin ku, wanda shine ɗayan dalilan da ke da mahimmanci ku zama daidai," in ji shi. "Haɗin gwiwa na iya buɗe tunanin da ke taimaka muku samun fahimi da hangen nesa - a wasu lokuta, kamar sanin ainihin motsin rai yana buɗe bayanan bayanan baya."

Yadda Ake Amfani da Dabarar Hankali

1. Zaɓi nau'i.

Fara da gano babban nau'in, sa'an nan kuma hakowa ƙasa. Gilliland ya ce "Lokacin da zaku iya yin daidai da yadda kuke ji ko tunani, mafita na iya zama a gaban ku a wasu lokuta," in ji Gilliland. "Zan fara wani lokaci tare da babban nau'i: 'Lafiya, don haka kuna jin farin ciki ko bakin ciki? Bari mu fara can. "Da zarar ka matsa daga "fushi," dole ne ka fara tunani - kuma yin jerin abubuwan motsin rai shine. ko da yaushe ya fi kyau ka iyakance kanka ga wani yanayi mai faɗi kamar fushi, in ji shi.

2. Ko kuma, duba dukan ginshiƙi.

"Idan kun ji kamar ba ku kasance kanku kwanan nan ba (kuma gaskiya, wanda bai ji haka ba a cikin watanni shida da suka gabata?), Sa'an nan ku duba jerin abubuwan da ke da tsayi kuma ku ga idan akwai wanda ya fi kama da daidai. yadda kuka ji, "in ji Gilliland.

3. Fadada lissafin ku.

Kuna yawan amfani da takamaiman kalmomi ɗaya ko biyu koyaushe lokacin gano motsin zuciyar ku? Lokaci ya yi da za a fadada waccan lafiyar kwakwalwa ta asali! "Idan kana da 'default' motsin rai (watau, kuna son yin amfani da guda ɗaya koyaushe), to kuna buƙatar ƙara wasu kalmomi zuwa harshenku," in ji Gilliland. "Yana taimaka muku, kuma zai taimaka wa dangi da abokai lokacin da kuke magana da su." Misali, kafin kwanan wata, a zahiri kuna jin damuwa, ko kuwa kamar rashin tsaro ne? Bayan aboki ya yi belin ku, shin kuna fushi kawai, ko an ci amanar ku?

4. Kada ka kalli munanan abubuwa kawai.

Gilliland yana aririce ku da kada ku nemi kawai motsin zuciyar da ke da "nauyi" ko "ƙasa."

"Nemi waɗanda ke taimaka muku yaba rayuwa; abubuwa kamar farin ciki, godiya, alfahari, amincewa, ko kerawa," in ji shi."Karanta kawai cikin jerin abubuwan na iya tunatar da ku cikakken yanayin motsin rai, ba kawai mara kyau ba. Ana buƙatar hakan a lokuta irin wannan." (Misali: Watakila rawa ga waccan waƙar Lizzo tsirara ba wai kawai ta sa ka ji daɗi ko farin ciki ba, amma a zahiri ya sa ka ji ~ amincewa da yanci ~.)

Da zarar kun Gane Jinin ku ...

To, yanzu menene? Don masu farawa, kada ku tattara shi duka. "Yana da mahimmanci a fahimci wace irin jin daɗi kuke ji da kuma dalilin da ya sa, amma kuma yana da mahimmanci ku zauna cikin jin daɗi kada ku guje su ko kuma ku shagala," in ji Dokta Dimitriu. "Labeling ji (daga dabaran, alal misali), yin jarida game da su (don bincika su dalla-dalla), da fahimtar abin da ya fi kyau ko mafi muni duk suna da taimako."

Gilliland ya ce "An haɗa motsin zuciyar ku da tunaninku da halayenku ta hanyar da masu bincike ke ci gaba da yin nazari." "Abu ɗaya da muka sani: suna da alaƙa ta hanyoyi masu ƙarfi." Misali, kuna yawan tunawa da abubuwan da suka shafi motsin rai a sarari saboda motsin rai na iya haɓaka ƙwaƙwalwar ku. Don haka "yana da kyau lokacinku ya zama takamaiman yadda zaku iya," in ji shi.

Duk ƙwararrun masana biyu suna ba da shawarar yin aikin jarida da yin jerin abubuwan da za ku ji daɗi. "Da zarar zaku iya gano yadda kuke ji, yana iya zama da amfani ku fahimci abubuwa biyu: na farko, abin da ya haifar da su, na biyu, abin da ya inganta su," in ji Dokta Dimitriu. (Mai alaƙa: Yadda Bayyana Ra'ayoyinku Ke Kara Samun Lafiya)

Ka tuna, za ku koyi waɗannan abubuwa a cikin warkewa, su ma. "Kyakkyawan magani yana taimaka wa mutane su gane yadda suke ji da halayensu," in ji Dokta Dimitriu, yana mai lura da cewa, a matsayin likitan tabin hankali, an sanya tunanin gane tunanin cikin ayyukansa. "Motar motsin rai kyakkyawar farawa ce, amma ba maye gurbin magani ba."

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