in

ඔබත් සබකෝලය නිසා අපහසුතාවයට පත් වන අයෙක් ද.?

බොහෝ දෙනෙකුට තම ජීවිතයේ ඉදිරි ගමනට බාධා ඇතිකරනුයේ බිය, ලජ්ජාව හා සබකෝලයයි. මේ සාධක තුනම හුදෙක් ම තමාගේ ම සිතේ පවත්නා ගති ලක්ෂණ තුනක් පමණි. මේ සියල්ල සිතින් ම නිර්මිත ය. සිත ම දුබල කරයි. මලකඩ යකඩයෙන් ම හටගෙන යකඩයෙන් ම විනාශ කරන පරිදිම ය. මෙම බිය, ලජ්ජාව, සබකෝලය ඉවත් කළ හැක්කේ යකඩයෙන් මළ ඉවත් කරනා පරිදිම ය. සිතෙන් ම හටගන්නා සිතිවිලි සිතින්ම සුරා දැමිය යුතු ය. ඒ සඳහා පහත දැක්වෙන පියවර අනුගමනය කළ හැකි ය.

පළමුව ඔබගේ සිතේ බිය, ලජ්ජාව, සබකෝලය හට ගෙන ඇති ආකාරය හඳුනාගන්න. මා බය වී ඇත්තේ කුමකට ද? ඔබ ඔබෙන් ම ප්‍රශ්නය අසා බිය හඳුනාගන්න. ලජ්ජාව හා සබකෝලය ඇති වී තිබෙන්නේ කවර සාධකවලට ද? කොලයක් අරගෙන ලියා බලන්න.

දෙවනුව මෙම බියට මුහුණ දීමට සැලැස්මක් සාදා ගන්න. පහසුම තැනින් අරඹන්න. එක පියවරක් සාර්ථකව තැබූ පසුව දෙවන පියවර තැබිය හැකි ය. සෙමෙන් ගමන් අරඹන්න. ක්‍රමයෙන් ඉදිරියට යා හැකි යයි සිතන්න. ඔබ සභාවක කතා කරන්න බය නම් ගස්වලට කතා කර බය නැති කරගන්න. ඒබ්‍රහම් ලින්කන් කථිකයකු වූවේ ගලට ගතා කර බිය නැති කරගෙන ය.

එමෙන්ම ඔබට අසමත් විය නොහැකි ය. ඒ නිසා මේ ගැටලුව කෙසේ හෝ ජයගත යුතු ය. එම ජයග්‍රහණය ලබා ගැනීමට ඔබට ගත හැකි පියවර කවරේදැයි ලියා ගන්න. මෙය දිගු කාර්ය ලැයිස්තුවක් විය හැකි ය. මෙම පියවර ගතහොත් මට ජයග්‍රහණය කළ හැකියයි සිතන අයුරට ලැයිස්තුව සදන්න.

ඔබ බිය වන හෝ සබකෝලයට පත්වන අවස්ථාව මතකයේ තබාගන්න. එම අවස්ථා පරිකල්පනය කරන්න. උඩු සිතින් චිත්‍රපටයක් මෙන් දකින්න. ඒවා හැකිතරම් ක්‍රමානුකූලව කුඩා කරන්න. කුඩා කරගෙන කුඩා කරගෙන යන්න. තිබෙන ප්‍රමාණයට වඩා විශාල නොකරන්න. තිබෙන ප්‍රමාණයට වඩා. වඩා කුඩා කරන්න. මේ අයුරින් ඔබ බිය වන සාධකය. දුවලකොට දකින්න

  • ඔබ කතාකරන ඍනාත්මක කතා කවරේදැයි පරීක්ෂා කර බලන්න. ඒවා හඳුනාගෙන අද සිට ඉදිරියට එම සෘණාත්මක කතා, කතා නොකර සිටීමට උත්සුක වන්න. මම දුර්වලයි. මට රැස්වීමක කතා කරන්න බැහැ. මම කථාවක් කළහොත් අන් අය හිනාවෙවී ආදී කියමන් නොකියන්න.
  • තවද ඔබ බියවෙන, ක්‍රියාවක් වේ නම් එය හඳුනාගෙන එය සරල ස්වභාවයේ සිට නොකඩවා ක්‍රියාත්මක කර බලන්න. සභාවකට කතා කිරිමට බිය නම් ගස්වලට, කුඩා ළමයින්ට කතා කරන්න. උත්සවයක දී නටන බිය නම් කාමරයේ දොර වසා ගෙන පළමුව නටන්න. අනතුරුව නංගිලා, මල්ලිලා සමග නටන්න. ක්‍රමයෙන් තත්වය දියුණු කර ගත හැකි ය.
  • ජයග්‍රහණය යනු කාර්යයෙහි යෙදීමය යන්න පිළිගන්න. ඔබ කළ යුත්තේ ක්‍රියාවලියෙහි යෙදී ම ය. නිතර නිතර ක්‍රියාත්මක වන විට හැකියාව වැඩි වේ. හැකියාව වැඩි වූ කල්හි බිය ගතිය ක්‍රමයෙන් පහව යයි.
  • හැම විටකම ඉදිරියට යන්න. කැපී පෙනෙන්න උත්සාහ ගන්න. කවර අවස්ථාවක වුව ද ඉදිරියට යන්නට, පෙරමුණ ගන්නට, සහභාගිවන්නට උත්සාහ ගන්න. උත්සවයකට, රැස්වීමකට ගිය විට මුල් පළමු හෝ දෙවන පේළියේ අසඅන් ගන්න.

නිතර නිතර මිනිසුන් මුණ ගැසී කතා බහ කිරීම පුරුද්දක් කර ගන්න. පළමුව හඳුනන අය සමග කතා කරන්න. ඔවුන්ගේ මිතුරන් සමග කතා කරන්න ක්‍රමයෙන් මෙම කතාව නොහඳුනන අය සමග ද පවත්වා ගෙන යන්න.

බිය ජයගත හැකි ක්‍රමශිල්ප ඉගෙන ගන්න. සෑම බියක් ම, භීතිකාවක් ම සබකෝලයක් ම ජයගත හැකි ය. තද බල භීතිකා මානසික රෝගී තත්ත්වයන් පවා ජයගත හැකි ය. ඔබට තවදුරටත් යමක් ගැටලුවක් බව දැන් නම් මනෝ උපදේශකවරයකු මුණ ගැසෙන්න. චර්යාමය ප්‍රතිකාර ක්‍රම ඔවුන් වෙත ඇත. ඔබට ඒ සඳහා අවශ්‍ය නිවැරදි මග පෙන්වීම ලබාගත හැකි ය.

මනෝ වෛද්‍යවරයකු මුණ ගැසිය යුත්තේ මනෝ උපදේශකවරයකු හමු වීමෙන් පසුව ය. මනෝ උපදේශකවරයකුට සරල මානසික රෝග බොහෝමයක් ම බෙහෙත් නොදී උපදේශන මගින් සුව කල හැක.

By Ashami Jayawardhana

මේ ලිපිය බෙදාගන්න
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පිළිස්සූ මස් වර්ග වල පිළිකා කාරක ඇත්තටම තිබෙනවාද?

පාඩම් කිරීමට ආශාවක් ඇති කරගන්නේ කෙසේද?