Ukwelashwa kokuziphatha kokuqonda kobuhlungu emuva

Ukwelashwa kokuziphatha kwengqondo (CBT) kungasiza abantu abaningi ukubhekana nobuhlungu obungapheli.

I-CBT iyindlela yokwelashwa kwengqondo. Imvamisa kubandakanya imihlangano eyi-10 kuye kwengu-20 nomelaphi. Ukugxila emicabangweni yakho kwenza ingxenye yokuqonda ye-CBT. Ukugxila ezenzweni zakho kuyingxenye yokuziphatha.

Okokuqala, umelaphi wakho kukusiza ukuthi ubone imizwa emibi nemicabango eyenzeka lapho unezinhlungu emuva. Ngemuva kwalokho umelaphi wakho ukufundisa ukuthi ungaziguqula kanjani lezo zibe yimicabango ewusizo nezenzo ezinempilo. Ukushintsha imicabango yakho kusuka kokubi kuya kokuhle kungakusiza ukuphatha ubuhlungu bakho.

Kukholelwa ukuthi ukushintsha imicabango yakho ngobuhlungu kungashintsha indlela umzimba wakho uphendula ngayo ebuhlungu.

Ungahle ungakwazi ukumisa izinhlungu zomzimba ukuthi zenzeke. Kepha, ngokuzijwayeza, ungalawula ukuthi ingqondo yakho ilawula kanjani ubuhlungu. Isibonelo siguqula umcabango ongemuhle, njengokuthi "Angisakwazi ukwenza lutho," kube umcabango oqondile, njengokuthi "Ngibhekane nalokhu phambilini futhi sengingakwenza futhi."

Umelaphi osebenzisa i-CBT uzokusiza ufunde:

• Thola imicabango engemihle
• Misa imicabango engemihle
• Zijwayeze ukusebenzisa imicabango emihle
• Thuthukisa ukucabanga okunempilo

Ukucabanga okunempilo kubandakanya imicabango emihle nokunciphisa ingqondo nomzimba wakho ngokusebenzisa amasu afana ne-yoga, ukubhucungwa umzimba, noma isithombe. Ukucabanga okunempilo kukwenza uzizwe ungcono, futhi ukuzizwa ungcono kunciphisa ubuhlungu.

I-CBT nayo ingakufundisa ukuthi usebenze kakhulu. Lokhu kubalulekile ngoba ukuvivinya umzimba okuvamile, okunomthelela ophansi, njengokuhamba nokubhukuda, kungasiza ekunciphiseni nasekuvimbeleni izinhlungu emuva emuva kwesikhathi eside.

Ukuze i-CBT isize ekunciphiseni ubuhlungu, izinhloso zakho zokwelashwa kufanele zibe ngokoqobo futhi ukwelashwa kwakho kufanele kwenziwe ngezinyathelo. Isibonelo, izinhloso zakho kungaba ukubona abangani abaningi bese uqala ukuzivocavoca umzimba. Kungokoqobo ukubona umngane oyedwa noma ababili ekuqaleni bese uthatha uhambo olufushane, mhlawumbe phansi nje. Akunangqondo ukuthi uphinde uxhumane nabo bonke abangane bakho ngasikhathi sinye bese uhamba amakhilomitha ama-3 (amakhilomitha ama-5) ngasikhathi sinye ekuphumeni kwakho kokuqala. Ukuvivinya umzimba kungakusiza ukuba ubhekane nezinkinga ezibuhlungu ezingapheli.

Buza umhlinzeki wakho wezokunakekelwa kwempilo ngamagama abelaphi abambalwa bese ubona ukuthi imaphi ahlanganiswa umshuwalense wakho.

Thintana nabelaphi aba-2 kuye kwabayi-3 bese ubabuza ocingweni. Babuze ngokuhlangenwe nakho kwabo ngokusebenzisa i-CBT ukuphatha izinhlungu ezingapheli zomqolo. Uma ungamthandi umelaphi wokuqala okhuluma naye noma ombonayo, zama omunye umuntu.

Ubuhlungu bangemuva obungacacanga - isimilo sokuziphatha; Ubuhlungu beqolo - isimilo esingalapheki - sokuziphatha; Ubuhlungu beLumbar - isimilo esingalapheki - sokuziphatha; Ubuhlungu - emuva - okungapheli - isimilo sokuziphatha; Ubuhlungu obungapheli emuva - ukuziphatha okuphansi kokuqonda

• Ubuhlungu beqolo

UCohen SP, uRaja SN. Ubuhlungu. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-26. IPhiladelphia, PA: Elsevier Saunders; 2020: isahluko 27.

UDavin S, Jimenez XF, Covington EC, amasu kaScheman J. Psychological for pain chronic. Ku: Garfin SR, Eismont FJ, Bell GR, Fischgrund JS, Bono CM, abahleli. URothman-Simeone noHerkowitz ethi The Spine. Umhla wesi-7. IPhiladelphia, PA: Elsevier; 2018: isahluko 108.

UNarayan S, uDubin A. Izindlela ezihlanganisiwe zokuphathwa kobuhlungu. Ku: Argoff CE, Dubin A, Pilitsis JG, eds. Izimfihlo Zokulawulwa Kwezinhlungu. Umhla wesi-4. IPhiladelphia, PA: Elsevier; 2018: isahluko 50.

I-Turk DC. Izici ezingokwengqondo zezinhlungu ezingapheli. Ku: Benzon HT, Rathmell JP, Wu CL, Turk DC, Argoff CE, Hurley RW, eds. Ukuphathwa Okusebenzayo Kwezinhlungu. Umhlaka 5. IPhiladelphia, PA: Elsevier Mosby; 2014: isahluko 12.

• Ukuhlungu obusemhlane
• Ukuphathwa Kwezinhlungu Ezingezona Izidakamizwa