Chii chinonzi "Tolerance Window"?

The Window of Tolerance ishoko uye pfungwa yakatangwa naanoremekedzwa chiremba wepfungwa Daniel J. Siegel, MD-chiremba purofesa wepfungwa pa UCLA Chikoro cheMishonga uye mukuru mukuru weMindsight Institute-inotsanangura "nzvimbo" yepfungwa yakakwana pakuti tinogona kuvapo. mu, kushanda zvirinani uye kubudirira muhupenyu hwezuva nezuva.

Kune rimwe divi re "optimal zone," kune mamwe maviri mazoni: iyo hyperarousal zone uye hypoarousal zone.

Hwindo reKushivirira, nzvimbo inotapira, inoratidzirwa nekunzwa kudzika, kuchinjika, kuvhurika, kuda kuziva, kuvapo, kugona kuzvibata mupfungwa, uye kugona kushivirira zvinonetsa zvehupenyu.

Kana iyi Window yeKushivirira yakafukidzwa, kana iwe uri kusangana nemukati kana kunze kwekunetseka kunoita kuti iwe ufambe kupfuura uye kunze kweWindow yako yeKushivirira, unogona kunge uri mune hyperaroused kana hypoaroused state.

Hyperarousal chimiro chepfungwa chinoratidzwa nesimba guru, kutsamwa, kuvhunduka, kushatirwa, kuzvidya mwoyo, hypervigilance, kuremerwa, mhirizhonga, kurwa kana kubhururuka, uye kuvhunduka (kungotaura zvishoma hunhu).

Hypoarousal ndeye, nekusiyana, mamiriro emanzwiro anoratidzwa nekuvhara, kusanzwa, kushushikana, kuregera, kunyara, kubata bata, uye kubviswa (kungotaura mashoma maitiro).

Sei Window yeKushivirira yakakosha zvakadaro?

Zvichitaurwa zviri nyore, zviripo mukati meWindow yeKushivirira ndizvo zvinotitendera kuti tifambe tichishanda uye zvine hukama kuburikidza nenyika.

Kana isu tiri mukati meWindow yedu yeKushivirira, isu tinokwanisa kuwana yedu prefrontal cortex uye hunyanzvi hwedu hwekushanda (semuenzaniso: kuronga, kuronga, uye kukoshesa mabasa akaomarara; kutanga nekugara takatarisa pane zviito nemapurojekiti kusvika pakupera; kudzora manzwiro uye kudzidzira kufunga. ) kuzvidzora, kudzidzira kutarisira nguva zvakanaka, nezvimwewo).

Kuve nekuwana yedu prefrontal cortex uye mabasa ekutonga kunotishongedzera kushanda, kuve nehukama, uye kugadzirisa matambudziko nemazvo apo isu tinofamba nepasirese, zvisinei nekusangana nezvipingamupinyi, kuodzwa mwoyo, uye matambudziko munzira.

Kana isu tave kunze kweWindow yeKushivirira, tinorasikirwa nekuwana kune yedu prefrontal cortex uye hunyanzvi hwekuita basa uye tinogona kutadza kuvhunduka, kuita zvisina hanya, kana kusaita zvachose.

Tinogona kujaira kuzvibata, tichikwevera kumapateni nesarudzo zvinokanganisa nekukanganisa hukama hwedu pachedu, nevamwe, nenyika.

Zviripachena, saka, kugara mukati meHwindi reKushivirira kwakanakira kutibatsira zviri nani kurarama hupenyu hunoshanda uye hune hutano hunogoneka.

Asi zvaizondiisa kure kana ndikasataura kuti isu tese, pamazera ese, kubva panguva yatinozvarwa kusvika panguva yatinofa, tinovharidzira Window yedu yeKushivirira uye tinozviwana tiri mune isina-yakanaka manzwiro ekudzora. nzvimbo dzimwe nguva.

Ndizvo zvakajairika uye zvakasikwa.

Saka chinangwa apa hachisi chekuti tisambofukidza hwindo redu rekushivirira; Ini pachangu uye nehunyanzvi, ndinofunga kuti hazvisi izvo.

Asi, chinangwa ndechekuwedzera Hwindo redu reKushivirira uye kukura kugona kwedu "kudzokera shure uye kusimba," kudzokera kuHwindo reKushivirira nekukurumidza uye zvinobudirira kana tazviwana tiri kunze kwaro.

Isu tinowedzera sei Hwindo redu reKushivirira?

Chekutanga, ini ndoda kubvuma kuti iyo Kushivirira Window ndeye subjective.

Mumwe nemumwe wedu ane hwindo rakasiyana uye rakasiyana rinoenderana nehuwandu hwezvakasiyana-siyana zvebiopsychosocial: nhoroondo dzedu pachedu uye kuti tinobva munhoroondo yekushungurudzika kwehudiki, humiro hwedu, rutsigiro rwemagariro edu, physiology yedu, nezvimwe.

Windows yeKushivirira ndeye, munzira dzakawanda, sechirevo chechando chechando: hapana maviri achazombotaridzika zvakafanana.

Yangu inogona kusataridzika zvakafanana neyako, nezvimwe.

Nekuda kweizvi, ndinoda kukudza uye kubvuma kuti avo vanobva munhoroondo dzekushungurudzika kwehukama vanogona kuwana kuti vane mahwindo madiki ekushivirira kupfuura vezera ravo vanobva kunzvimbo dzisiri dzekutambudzika.

Avo vedu vane nhoroondo yekushungurudzwa kwevana vanogonawo kuona kuti isu tinowanzo uye nyore kukonzeresa uye nekusundirwa kunze kwenzvimbo yezvakanyanya kudzora manzwiro kuita hyper- kana hypo-arousal.

Izvi zvakajairika uye zvinongoitika, zvichienderana nezvatakasangana nazvo.

Uye munhu wese ari pasi pano, angave kana kuti asiri kubva munhoroondo yekushungurudzika kwehukama, achada kushanda uye kuedza kugara mukati meWindow of Tolerance uye achada kudzidzira kusimba kana vazviwana vari kunze kwayo.

Zvinogona kungoreva kuti avo vane nhoroondo yekushungurudzika kwehukama vangafanira kushanda nesimba, kwenguva refu uye nemaune pane izvi.

Saka zvakare, tichiziva kuti Windows yedu yeKushivirira yakasarudzika uye kuti isu tese tinofanira kuedza kugara mukati mavo, tinoita sei izvi?

Muchiitiko changu pachangu uye chehunyanzvi, basa iri rakapetwa kaviri:

Chekutanga, isu tinozvipa isu zvakakosha biopsychosocial zvinhu zvinopa kune ine hutano uye yakadzora tsinga sisitimu.

Uye chechipiri, isu tinoshanda kurima uye kudhirowa pane yakakura bhokisi rematurusi patinozviwana tiri kunze kweWindow yedu yeKushivirira (iyo, zvakare, isingadzivisike).

Chikamu chekutanga chebasa, chinotipa iwo akakosha biopsychosocial zvinhu zvinobatsira kune ine hutano uye yakadzora tsinga system, inogona kusanganisira:

  • Ipa miviri yedu nerutsigiro rwekuzvitarisira: kurara zvakakwana, ita maekisesaizi akakwana, idya chikafu chinovaka muviri, rega kubva kune zvinhu zvinokanganisa hutano hwedu, uye kugadzirisa zvinodiwa mune zvekurapa.
  • Kupa pfungwa dzedu nezviitiko zvinotsigira: Izvi zvinogona kusanganisira huwandu hwakakwana hwekukurudzira, huwandu hwakakwana hwekutarisisa uye kubatanidzwa, huwandu hwakakwana hwekuzorora, nzvimbo, uye kutamba.
  • Kupa mweya yedu nemweya nezviitiko zvinotsigira: zvekuva muhukama hwakabatana, hwekubatanidzwa kune chimwe chinhu chikuru kupfuura isu (izvi zvinogona kunge zviri zvemweya asi zvinogonawo kuva zvisikwa).
  • Kutarisira nzvimbo yedu yepanyama kuti utigadzirire kubudirira: kugara nekushanda munzvimbo uye nzira dzinoderedza kushungurudzika pane kuwedzera; kugadzira mamiriro ekunze ehupenyu hwedu kuti ave sekusimudzira (pane kunetesa) sezvinobvira.

Chikamu chechipiri chebasa, kurima nekudhirowa pabhokisi rematurusi rakakura patinozviwana tiri kunze kweWindow yedu yeKushivirira, madzidzisiro atinoita kusimba uye kudzokororwa kana tazviwana tiri munzvimbo dze hyper kana hypo-arousal.

Isu tinoita basa iri nekugadzira mukati nekunze maitiro, maitiro, maturusi, uye zviwanikwa zvinobatsira kudzikamisa, kudzora, kutungamira, uye kutidzikamisa.

Uye kana iwe uchida rutsigiro mukuwedzera yako wega "Window of Tolerance," ongorora PsychologyBlog's Therapist Directory kuti uwane trauma-ruzivo murapi kuti akubatsire iwe pachako.

Kushandisa makuki

Iyi webhusaiti inoshandisa makuki kuitira kuti uve nerakanakisa mushandisi ruzivo. Kana iwe uchiramba uchibhurawuza urikupa mvumo yako yekugamuchirwa kwemakuki ataurwa pamusoro uye kugamuchirwa kwedu cookie policy, tinya link kuti uwane rumwe ruzivo

ACCEPT
Cookie Cherechedzo