Radzenie-sobie-z-Negatywnymi-Emocjami.pdf
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5DG]HQLH VRELH ] Negat\ZQ\PL EmoFMDPL -DNLHM HPRFML GRĞZLDGF]DP? -DNLH Vą PRMH P\ĞOL? x &R F]XMĊ Z VZRLP FLHOH" x *G]LH WR F]XMĊ" x STOPP! :HĨ RGGHFK. KWWSELWO\IRUPVDPRNU\] x 1D FR UHDJXMĊ? &R Z WHM V\WXDFML PQLH XZLHUD? &R WD V\WXDFMD R]QDF]D GOD PQLH FR R PQLH PyZL? &]\ WR IDNW F]\ SU]HNRQDQLH? x 1D F]\P NRQFHQWUXMH VLĊ PRMD XZDJD? x -DN PRJĊ LQDF]HM QD WR VSRMU]Hü? &R SRUDG]LáDE\PSRUDG]LáE\P NRPXĞ LQQHPX Z WHM V\WXDFML? -DN EDUG]R MHVW WR LVWRWQH? &]\ PRMD UHDNFMD MHVW SURSRUFMRQDOQD ? x 6SyMU] ] SHUVSHNW\Z\ KHOLNRSWHUD! x 5yE WR FR G]LDáD! x -DNLH EĊGą NRQVHNZHQFMH PRLFK G]LDáDĔ? x -DNLH G]LDáDQLH EĊG]LH QDMEDUG]LHM HIHNW\ZQH " x &R EĊG]LH QDMOHSV]H GOD PQLH, LQQ\FK L WHM V\WXDFML? x &]\ WR ]JDG]D VLĊ ] PRLPL ]DVDGDPL L ZDUWRĞFLDPL? x *G]LH Z FLHOH F]XMHV] Wą HPRFMĊ" 2EHMU]\M GRNáDGQLH WR XF]XFLH, MDNL PD NRORU RGFLHĔ? -DNL NV]WDáW? &]\ MHVW GXĪH F]\ PDáH? 6]\ENLH F]\ ZROQH? x *G\E\Ğ PLDáD SRF]Xü VLĊ OHSLHM: MDNL PLDáRE\ WR NRORU" -DNL NV]WDáW" %\áRE\ ZLĊNV]H F]\ PQLHMV]H" 6]\EV]H F]\ ZROQLHMV]H" =DXZDĪ FR F]XMHV] WHUD] EmoFMD &LDáR ,QQH 0\ĞOHQLH ,QQH =DFKRZDQLH :\REUDĨQLD DepresMD x -HVWHP EH]QDG]LHMQD Q\, EH]ZDUWRĞFLRZDZ\ x :V]\VWNR MHVW EH]QDG]LHMQH =PĊF]HQLH 6SRZROQLHQLH =DOHJDQLH Z áyĪNX/ GRPX 8WUDWD ]DLQWHUHVRZDQLD %UDN NRQFHQWUDFML ,PSXOV G]LDáDQLD: Z\FRIDQLHXQLNDQLH 6PXWHN MHVW ]UR]XPLDá\ Z WHM V\WXDFML, DOH SU]HWUZDP WR. 3DWU]Ċ ]QRZX SU]H] ‘F]DUQH RNXODU\’. TR QLH R]QDF]D ĪH MHVWHP EH]ZDUWRĞFLRZą RVREą. -DN PRJĊ VSRMU]Hü QD WR Z EDUG]LHM SU]\GDWQ\ GOD PQLH VSRVyE" -HĞOL FRĞ ]URELĊ PLPR ĪH PL VLĊ QLH FKFH SRF]XMĊ VLĊ OHSLHM. ']LDáDü – PLPR WHJR MDN VLĊ F]XMĊ. :VWDü. :\MĞü. =URELü FRĞ SU]\MHPQHJR DOER SRĪ\WHF]QHJR. B\ü Z NRQWDNFLH ] LQQ\PL. 6NXSLü XZDJĊ SR]D PQą L SR]D PRMą V\WXDFMą. : VZRLP XP\ĞOH, ]REDF] VLHELH MDN URELV] L FLHV]\V] VLĊ URELHQLHP U]HF]\ NWyUH NLHG\Ğ URELáDĞHĞ DOER FKFLDáDE\Ğ FKFLDáE\Ğ URELü. :L]XDOL]XM NRORU SRPDUDĔF]RZ\ GOD SR]\W\ZQHM HQHUJLL. :G\FKDM SRPDUDĔF], Z\G\FKDM QLHELHVNLF]DUQ\. /ĊN x 6WDQLH VLĊ FRĞ ]áHJR x 1LH SRUDG]Ċ VRELH :\U]XW $GUHQDOLQ\ – 6\VWHP $ODUPRZ\ &LDáD. 3REXG]HQLH GR ZDONL OXE XFLHF]NL ,PSXOV G]LDáDQLD 8FLHF]ND L XQLNDQLH &]\ WR ]DJURĪHQLH MHVW SUDZG]LZH F]\ QDSUDZGĊ VLĊ Z\GDU]\? &]\ Z\ROEU]\PLDP ]DJURĪHQLH? &]\ EáĊGQLH FRĞ RGF]\WXMĊ? &]XMĊ VLĊ ĨOH, DOH WR QLH R]QDF]D ĪH MHVW QDSUDZGĊ ĨOH. 0RJĊ VRELH SRUDG]Lü ] W\PL XF]XFLDPL, 'DáDPHP UDGĊ ZF]HĞQLHM. &R SRZLHG]LDáE\ R W\P NWRĞ LQQ\? -DN PRJĊ VSRMU]Hü QD WR Z EDUG]LHM SU]\GDWQ\ GOD PQLH VSRVyE" -DN WR G]LDáDQLH ZSá\QLH QD PQLH GáXJRWHUPLQRZR? 1LH XQLNDM V\WXDFML – ZFKRGĨ Z QLH, Z\WU]\PDM. 5R]ZLą]XM SU]HV]NRG\ ]UyE SODQ MHĞOL WU]HED. 1LH VSLHV] VLĊ DOER UyE WR NURN SR NURNX. 6NXS XZDJĊ QD ]HZQąWU] VLHELH – QLH VNXSLDM VLĊ UDF]HM QD GR]QDQLDFK ZHZQĊWU]Q\FK. :\REUDĨ VRELH VLHELH MDN UDG]LV] VRELH Z V\WXDFML Z NWyUHM RGF]XZDV] OĊN. :\REUDĨ VRELH MDN XGDMH FL VLĊ Z\WUZDü GR NRĔFD ] VXNFHVHP. :L]XDOL]XM QLHELHVNL GOD XVSRNRMHQLD. :G\FKDM QLHELHVNL Z\G\FKDM F]HUZRQ\. =áRĞü x 7R QLH fair. x ,QQL Vą ĨOL. x 1LH EĊGĊ WHJR ]QRVLü. :\U]XW $GUHQDOLQ\ ± 6\VWHP $ODUPRZ\ &LDáD 3REXG]HQLH GR ZDONL OXE XFLHF]NL ,PSXOV G]LDáDQLD: Atak 1D FR UHDJXMĊ" &R Z WHM V\WXDFML PQLH XZLHUD" &]\ UHDJXMĊ QDGPLHUQLH? &]\ PRMD UHDNFMD MHVW SURSRUFMRQDOQD GR IDNWyZ" -DN EDUG]R MHVW WR ZDĪQH? &]XMĊ ĪH MHVWHP WUDNWRZDQDQ\ QLH IDLU, DOH PRĪH RQL WHJR QLH FKFLHOL" &]\ EáĊGQLH FRĞ RGF]\WXMĊ" &R QDMOHSV]HJR PRJĊ ]URELü Z WHM V\WXDFML ? :HĨ RGGHFK =UyE QDMOHSV]ą U]HF] – QDMOHSV]ą GOD PQLH, GOD LQQ\FK L GOD WHM V\WXDFML. 2GHMGĨ DOER SRGFKRGĨ GHOLNDWQLH. .LHG\ ZUyFL FL VSRNyM L EĊG]LH WR DGHNZDWQH ]UyE FRĞ Z VSRNRMQ\ QLHDJUHV\ZQ\ DVHUW\ZQ\ VSRVyE, =ZL]XDOL]XM MDN UDG]LV] VRELH Z WHM V\WXDFML VSRNRMQLH QLHDJUHV\ZQLH W\ONR DVHUW\ZQLH, V]DQXMąF SRJOąG\ ZV]\VWNLFK ]DLQWHUHVRZDQ\FK. :L]XDOL]XM QLHELHVNL GOD XVSRNRMHQLD, DOER ]LHORQ\ GOD UyZQRZDJL. :G\FKDM ]LHORQ\/ QLHELHVNL Z\G\FKDM F]HUZRQ\ www.getselfhelp.co.uk ©Carol Vivyan 2009, permission to use for therapy purposes www.get.gg WáXPDF]HQLH HPRFMHSUR
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Transcript of Radzenie-sobie-z-Negatywnymi-Emocjami.pdf
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5DG]HQLHVRELH] Negat\ZQ\PL EmoFMDPL
-DNLHMHPRFMLGRZLDGF]DP?
-DNLHVPRMHP\OL?
x &RF]XM ZVZRLPFLHOH"
x *G]LHWRF]XM"
x STOPP! :HRGGHFK. KWWSELWO\IRUPVDPRNU\] x 1DFRUHDJXM? &RZWHMV\WXDFMLPQLHXZLHUD? &RWDV\WXDFMD R]QDF]DGODPQLHFRRPQLHPyZL? &]\WRIDNWF]\SU]HNRQDQLH?
x 1DF]\PNRQFHQWUXMHVLPRMDXZDJD? x -DNPRJLQDF]HMQDWRVSRMU]H? &RSRUDG]LDE\PSRUDG]LE\P NRPXLQQHPXZWHMV\WXDFML? -DNEDUG]RMHVWWRLVWRWQH? &]\ PRMDUHDNFMDMHVWSURSRUFMRQDOQD ?
x 6SyMU]]SHUVSHNW\Z\KHOLNRSWHUD!
x 5yEWRFRG]LDD! x -DNLHEGNRQVHNZHQFMH
PRLFKG]LDD? x -DNLHG]LDDQLHEG]LHQDMEDUG]LHMHIHNW\ZQH "
x ®]LHQDMOHSV]H GODPQLH, LQQ\FK LWHM V\WXDFML?
x &]\WR]JDG]DVL]PRLPL ]DVDGDPL L ZDUWRFLDPL?
x *G]LHZFLHOHF]XMHV]WHPRFM" 2EHMU]\MGRNDGQLHWRXF]XFLH, MDNLPDNRORURGFLH?-DNLNV]WDW? &]\MHVWGXHF]\PDH? 6]\ENLHF]\ZROQH? x *G\E\PLDDSRF]XVLOHSLHM: MDNLPLDRE\WRNRORU"-DNLNV]WDW"%\RE\ZLNV]HF]\PQLHMV]H"6]\EV]HF]\ZROQLHMV]H"=DXZD FRF]XMHV]WHUD]
EmoFMD &LDR ,QQH0\OHQLH ,QQH=DFKRZDQLH :\REUDQLD
DepresMD x -HVWHPEH]QDG]LHMQDQ\, EH]ZDUWRFLRZDZ\
x :V]\VWNRMHVWEH]QDG]LHMQH
=PF]HQLH 6SRZROQLHQLH =DOHJDQLHZyNX/GRPX8WUDWD]DLQWHUHVRZDQLD %UDNNRQFHQWUDFML
,PSXOVG]LDDQLD: Z\FRIDQLHXQLNDQLH
6PXWHNMHVW]UR]XPLD\ZWHMV\WXDFML, DOHSU]HWUZDPWR. 3DWU]]QRZXSU]H] F]DUQH RNXODU\. TRQLHR]QDF]DHMHVWHPEH]ZDUWRFLRZRVRE. -DNPRJVSRMU]HQDWRZEDUG]LHMSU]\GDWQ\GODPQLHVSRVyE"-HOLFR]URELPLPRHPLVLQLHFKFHSRF]XMVLOHSLHM.
']LDD PLPRWHJRMDNVLF]XM. :VWD. :\M. =URELFRSU]\MHPQHJRDOERSR\WHF]QHJR. B\ZNRQWDNFLH]LQQ\PL. 6NXSLXZDJSR]DPQLSR]DPRMV\WXDFM.
:VZRLPXP\OH, ]REDF]VLHELHMDNURELV]LFLHV]\V]VL URELHQLHPU]HF]\NWyUHNLHG\URELDHDOERFKFLDDE\FKFLDE\UREL. :L]XDOL]XM NRORUSRPDUDF]RZ\ GOD SR]\W\ZQHMHQHUJLL. :G\FKDMSRPDUDF], Z\G\FKDMQLHELHVNLF]DUQ\.
/N x 6WDQLHVLFR]HJR x 1LHSRUDG]VRELH
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,PSXOVG]LDDQLD 8FLHF]ND L XQLNDQLH
&]\WR]DJURHQLH MHVW SUDZG]LZH F]\ QDSUDZG VL Z\GDU]\? &]\Z\ROEU]\PLDP]DJURHQLH? &]\EGQLHFRRGF]\WXM? &]XMVLOH, DOHWRQLHR]QDF]DHMHVWQDSUDZGOH. 0RJVRELHSRUDG]L]W\PLXF]XFLDPL, 'DDPHPUDGZF]HQLHM. &RSRZLHG]LDE\RW\PNWRLQQ\? -DNPRJVSRMU]HQDWRZEDUG]LHMSU]\GDWQ\GODPQLHVSRVyE"
-DNWRG]LDDQLHZS\QLHQDPQLHGXJRWHUPLQRZR? 1LHXQLNDMV\WXDFML ZFKRGZQLH, Z\WU]\PDM. 5R]ZL]XMSU]HV]NRG\ ]UyESODQMHOLWU]HED. 1LHVSLHV]VLDOERUyEWRNURNSRNURNX. 6NXS XZDJQD]HZQWU]VLHELH QLHVNXSLDMVLUDF]HMQDGR]QDQLDFKZHZQWU]Q\FK.
:\REUDVRELHVLHELHMDNUDG]LV]VRELHZV\WXDFMLZNWyUHMRGF]XZDV]ON. :\REUDVRELHMDNXGDMHFLVLZ\WUZDGRNRFD]VXNFHVHP.
:L]XDOL]XMQLHELHVNL GODXVSRNRMHQLD. :G\FKDMQLHELHVNLZ\G\FKDMF]HUZRQ\.
=Rx 7RQLH fair. x ,QQLVOL. x 1LHEGWHJR]QRVL.
:\U]XW$GUHQDOLQ\ 6\VWHP$ODUPRZ\&LDD3REXG]HQLHGRZDONLOXEXFLHF]NL
,PSXOVG]LDDQLD: Atak
1DFRUHDJXM"&RZWHMV\WXDFML PQLHXZLHUD"&]\UHDJXMQDGPLHUQLH? &]\PRMDUHDNFMDMHVWSURSRUFMRQDOQDGRIDNWyZ"-DNEDUG]RMHVWWRZDQH? &]XMHMHVWHPWUDNWRZDQDQ\QLHIDLU, DOHPRHRQLWHJRQLHFKFLHOL" &]\EGQLHFRRGF]\WXM" &RQDMOHSV]HJRPRJ]URELZWHMV\WXDFML ?
:HRGGHFK =UyEQDMOHSV]U]HF] QDMOHSV]GODPQLH, GODLQQ\FKLGODWHMV\WXDFML. 2GHMGDOERSRGFKRGGHOLNDWQLH. .LHG\ZUyFLFLVSRNyMLEG]LHWRDGHNZDWQH ]UyEFRZVSRNRMQ\QLHDJUHV\ZQ\DVHUW\ZQ\VSRVyE,
=ZL]XDOL]XMMDNUDG]LV]VRELHZWHMV\WXDFML VSRNRMQLHQLHDJUHV\ZQLHW\ONRDVHUW\ZQLH, V]DQXMFSRJOG\ZV]\VWNLFK]DLQWHUHVRZDQ\FK. :L]XDOL]XMQLHELHVNLGODXVSRNRMHQLD, DOER ]LHORQ\ GOD UyZQRZDJL. :G\FKDM ]LHORQ\/QLHELHVNL Z\G\FKDMF]HUZRQ\
www.getselfhelp.co.uk Carol Vivyan 2009, permission to use for therapy purposes www.get.gg WXPDF]HQLHHPRFMHSUR
