Kodi "Tolerance Window" ndi chiyani?
Window of Tolerance ndi mawu ndi lingaliro lopangidwa ndi katswiri wazamisala Daniel J. Siegel, MD-pulofesa wa zachipatala ku UCLA School of Medicine ndi mkulu wa bungwe la Mindsight Institute-limene limafotokoza "zone" yabwino kwambiri yamaganizo kuti titha kukhalapo. mu, kugwira ntchito bwino ndikuchita bwino m'moyo watsiku ndi tsiku.
Kumbali zonse za "gawo loyenera," pali madera ena awiri: hyperarousal zone ndi hypoarousal zone.
Zenera la Kulekerera, malo okoma, amadziwika ndi kukhala okhazikika, kusinthasintha, kumasuka, chidwi, kukhalapo, luso lodzilamulira maganizo, ndi kutha kupirira zovuta za moyo.
Ngati Window of Tolerance ili yophimbidwa, ngati mukukumana ndi zovuta zamkati kapena zakunja zomwe zimakupangitsani kuti musunthe kupitirira ndi kunja kwa Window of Tolerance, mukhoza kukhala mumkhalidwe wovuta kwambiri kapena wochepa.
Hyperarousal ndi mkhalidwe wamalingaliro womwe umadziwika ndi mphamvu zambiri, kukwiya, mantha, kukwiya, nkhawa, kusayang'ana bwino, kuchulukirachulukira, chipwirikiti, chisokonezo, kumenya kapena kuthawa, komanso kuyankha modzidzimutsa (kungotchulapo zochepa chabe).
Mosiyana ndi zimenezo, Hypoarousal ndi mkhalidwe wamalingaliro womwe umadziwika ndi kutsekedwa, dzanzi, kukhumudwa, kusiya, manyazi, kukhudzidwa kosasunthika, komanso kusalumikizana (kungotchulapo zochepa chabe).
N'chifukwa chiyani Tolerance Window ili yofunika kwambiri?
Mwachidule, kupezeka mkati mwa Window of Tolerance ndizomwe zimatilola kuyenda mogwira ntchito komanso mwaubwenzi padziko lonse lapansi.
Tikakhala mkati mwa Window of Tolerance, timakhala ndi mwayi wofikira ku prefrontal cortex ndi luso lathu logwira ntchito (mwachitsanzo: kukonza, kukonza, ndikuyika patsogolo ntchito zovuta; kuyambitsa zochita ndi mapulojekiti ndikuyang'ana kwambiri mpaka kumapeto; kuwongolera malingaliro ndikuchita. mindfulness). kudziletsa, kugwiritsa ntchito nthawi yabwino, etc.).
Kukhala ndi mwayi wopita ku prefrontal cortex ndi ntchito zotsogola kumatikonzekeretsa kugwira ntchito, kukhala ndi maubwenzi, ndi kuthetsa mavuto moyenera pamene tikuyenda padziko lonse lapansi, ngakhale tikukumana ndi zopinga, zokhumudwitsa, ndi zovuta panjira.
Tikakhala kunja kwa Window of Tolerance, timalephera kupeza luso lathu la prefrontal cortex ndi luso logwira ntchito ndipo titha kuchita mantha, kuchita mosasamala, kapena kusachita chilichonse.
Titha kukhala okonda kudziwononga tokha, kutengera machitidwe ndi zosankha zomwe zimawononga ndikuwononga ubale wathu ndi ife eni, ena, ndi dziko lapansi.
Mwachiwonekere, kukhalabe mkati mwa Window of Tolerance ndikoyenera kutithandiza kukhala ndi moyo wathanzi komanso wathanzi.
Koma zingandikhumudwitse ngati sindikanena kuti tonsefe, pazaka zonse, kuyambira pomwe timabadwa mpaka kufa, timabisa Window of Tolerance ndikudzipeza tili m'malingaliro omwe si abwino. dera nthawi zina.
Zimenezo n’zachibadwa komanso zachibadwa.
Chifukwa chake cholinga apa sikuti tisamabise kulolera kwathu; Inemwini komanso mwaukadaulo, ndikuganiza kuti izi sizowona.
M'malo mwake, cholinga chake ndikukulitsa Zenera Lathu Lololera ndikukulitsa luso lathu "lobwereranso ndikukhala olimba," kubwerera ku Window of Tolerance mwachangu komanso moyenera tikapezeka kuti tili kunja kwake.
Kodi tingawonjezere bwanji Mazenera Athu a Kulekerera?
Choyamba, ndikufuna kuvomereza kuti Kulekerera Window ndikokhazikika.
Aliyense wa ife ali ndi zenera lapadera komanso losiyana lomwe limadalira kuchuluka kwa mitundu yosiyanasiyana ya biopsychosocial: mbiri yathu komanso ngati tachokera ku mbiri yakuvulala kwaubwana, mawonekedwe athu, chithandizo chathu chamagulu, physiology yathu, ndi zina zambiri.
Windows of Tolerance ili, m'njira zambiri, ngati mwambi wa chipale chofewa: palibe awiri omwe adzawonekere chimodzimodzi.
Zanga sizingafanane ndi zanu, ndi zina.
Chifukwa cha izi, ndikufuna kulemekeza ndi kuvomereza kuti iwo omwe amachokera ku mbiri ya kupwetekedwa kwa ubale angapeze kuti ali ndi mazenera ang'onoang'ono a kulolerana kusiyana ndi anzawo omwe amachokera kuzinthu zopanda zoopsa.
Awo a ife omwe tidachita nkhanza paubwana titha kupezanso kuti nthawi zambiri timachititsidwa manyazi ndikukankhidwira kunja kwa zone yamalingaliro oyenera kukhala hyper- kapena hypo-arousal.
Izi ndi zachilendo komanso zachibadwa, kutengera zomwe takumana nazo.
Ndipo aliyense padziko lapansi, kaya akuchokera ku mbiri yakale yamavuto am'banja kapena ayi, adzafunika kugwira ntchito ndikuyesetsa kukhala mkati mwa Window of Tolerance ndipo adzafunika kuchita khama akapezeka kuti ali kunja kwake.
Zingangotanthawuza kuti iwo omwe ali ndi mbiri yopwetekedwa pachibwenzi angafunike kugwira ntchito molimbika, motalika komanso mwadala pa izi.
Ndiye kachiwiri, pozindikira kuti Windows yathu ya Kulekerera ndi yapadera komanso kuti tonsefe tiyenera kuyesetsa kukhala mkati mwawo, timachita bwanji izi?
Pazochitika zanga komanso zaukadaulo, ntchitoyi ili pawiri:
Choyamba, timadzipatsa tokha zinthu zofunika kwambiri za biopsychosocial zomwe zimathandizira dongosolo lamanjenje lathanzi komanso loyendetsedwa bwino.
Ndipo chachiwiri, timagwira ntchito kulima ndikujambula pabokosi lazida zambiri tikapezeka kuti tili kunja kwa Window of Tolerance (yomwe, siyingalephereke).
Gawo loyamba la ntchitoyo, lotipatsa zinthu zofunika kwambiri za biopsychosocial zomwe zimathandizira kuti dongosolo lamanjenje likhale labwino komanso loyendetsedwa bwino, lingaphatikizepo:
- Perekani matupi athu ndi chisamaliro chothandizira: kugona mokwanira, kuchita masewera olimbitsa thupi mokwanira, kudya zakudya zopatsa thanzi, kupewa zinthu zomwe zimawononga thanzi lathu, komanso kuthana ndi zosowa zachipatala zomwe zikubwera.
- Kupereka malingaliro athu ndi zokumana nazo zothandizira: Izi zingaphatikizepo kuchuluka kokwanira kokondoweza, kuchuluka kokwanira kwamalingaliro ndi chinkhoswe, kupuma kokwanira, malo, ndi masewera.
- Kupereka mzimu ndi moyo wathu ndi zokumana nazo zothandizira: kukhala mu ubale wolumikizana, kulumikizidwa ku chinthu chachikulu kuposa ife eni (izi zitha kukhala zauzimu komanso zitha kukhala chilengedwe).
- Kusamalira chilengedwe chathu chakuthupi kutipangitsa kuti tipambane: kukhala ndi kugwira ntchito m'malo ndi njira zomwe zimachepetsa nkhawa m'malo moziwonjezera; kupanga zochitika zakunja za moyo wathu kuti zikhale zolimbikitsa (osati zotopetsa) momwe tingathere.
Gawo lachiwiri la ntchitoyi, kulima ndi kujambula pabokosi lazida zambiri tikapezeka kuti tili kunja kwa Window of Tolerance, ndi momwe timachitira zinthu molimba mtima komanso kuyambiranso tikakhala m'madera a hyper kapena hypo-arousal.
Timagwira ntchito imeneyi popanga zizolowezi, zizolowezi, zida, ndi zida zomwe zimathandizira kutikhazikike, kuwongolera, kutitsogolera, komanso kutikhazikitsira pansi.
Ndipo ngati mungafune thandizo pakukulitsa "Window of Tolerance" yanu, fufuzani PsychologyBlog's Therapist Directory kuti mupeze wothandizira wodziwa za zoopsa kuti akuthandizeni panokha.
Kutsata / Kulephera