Iyini Imodeli ye-ABC ekwelashweni kokuziphatha okuqondayo?

-Delile

• Isebenza kanjani imodeli yokwelashwa kwe-ABC
• Izinzuzo nezibonelo zemodeli ye-ABC
• Ochwepheshe bezokwelapha bakuphatha kanjani ukuhlanekezelwa kwengqondo nezinkolelo ezingenangqondo ngemodeli ye-ABC
• Ungamthola kanjani umelaphi
• Ukudla okudlela endlini

Ukwelashwa kokuziphatha kwengqondo, noma i-CBT, uhlobo lwe-psychotherapy.

Ihlose ukukusiza uqaphele imicabango nemizwa engemihle, bese uyakha kabusha ngendlela eyakhayo. Iphinde ikufundise ukuthi le micabango nemizwa kukuthinta kanjani ukuziphatha kwakho.

I-CBT isetshenziselwa ukuphatha izimo ezahlukahlukene, kufaka phakathi ukukhathazeka, ukusetshenziswa kwezidakamizwa, nezinkinga zobudlelwano. Umgomo wawo ukuthuthukisa ukusebenza kwengqondo nengqondo, futhi ekugcineni, nezinga lempilo.

Le ndlela yokwelashwa ibuye igxile kokwamanje esikhundleni sesikhathi esedlule. Umqondo ukukusiza ukuba ubhekane nezimo ezikhathazayo ngendlela enempilo, nephumelelayo.

Imodeli ye-ABC iyindlela eyisisekelo ye-CBT. Uhlaka oluthatha izinkolelo zakho mayelana nomcimbi othile luthinta indlela osabela ngayo kulowo mcimbi.

Umelaphi angasebenzisa imodeli ye-ABC ukukusiza uphonsele inselelo imicabango engenangqondo nokuphazamiseka kwengqondo. Lokhu kukuvumela ukuthi uhlele kabusha lezi zinkolelo futhi uguqule impendulo enempilo.

Isebenza kanjani imodeli yokwelashwa kwe-ABC

Imodeli ye-ABC yadalwa nguDkt Albert Ellis, isazi sokusebenza kwengqondo nomcwaningi.

Igama layo libhekisela ezingxenyeni zemodeli. Nakhu okushiwo uhlamvu ngalunye:

• A. Ubunzima noma umcimbi wokwenza kusebenze.
• B. Izinkolelo zakho ngomcimbi. Ifaka phakathi imicabango esobala nengaphansi ngezimo, wena nabanye.
• C. Imiphumela, efaka impendulo yakho yokuziphatha noma engokomzwelo.

Kucatshangwa ukuthi i-B ixhumanisa u-A no-C. Ngokwengeziwe, i-B ibhekwa njengengxenye ebaluleke kakhulu. Lokho kungenxa yokuthi i-CBT igxile ekushintsheni izinkolelo (B) ukuze kudaleke imiphumela emihle kakhulu (C).

Uma usebenzisa imodeli ye-ABC, umelaphi wakho akusiza ukuthi uhlole ukuxhumana phakathi kuka-B no-C. Bazogxila ekuphenduleni kwakho kokuziphatha noma okungokomzwelo kanye nezinkolelo ezizenzakalelayo ezingaba ngemuva kwabo. Udokotela wakho uzokusiza ukuthi uphinde uhlole lezi zinkolelo.

Ngokuhamba kwesikhathi, uzofunda ukuthi ungazibona kanjani ezinye izinkolelo ezingaba khona (B) mayelana nezehlakalo ezimbi (A). Lokhu kuvumela ithuba lemiphumela enempilo (C) futhi kukusiza ukuthi uqhubekele phambili.

Izinzuzo nezibonelo zemodeli ye-ABC

Imodeli ye-ABC izuzisa ukusebenza kwengqondo nengqondo.

Uma unezinkolelo ezinganembile ngesimo esithile, impendulo yakho kungenzeka ingasebenzi noma ibe nempilo.

Kodwa-ke, ukusebenzisa imodeli ye-ABC kungakusiza ukuthi ubone lezi zinkolelo ezingalungile. Lokhu kukuvumela ukuthi ubheke ukuthi ziyiqiniso yini, okuthuthukisa indlela osabela ngayo.

Ibuye ikusize uqaphele imicabango ezenzakalelayo. Ngemuva kwalokho, ungamisa kancane uphinde uhlole ezinye izixazululo zenkinga.

Ungasebenzisa imodeli ye-ABC ezimweni ezahlukahlukene. Nazi izibonelo:

• Umuntu osebenza naye ufika emsebenzini kodwa akabingeleli.
• Unobungane nabo bonke ofunda nabo, kodwa omunye wabo wenza iphathi futhi akakumemi.
• Umzala wakho uhlela umshado wakhe futhi ucela ingane yakini, esikhundleni sakho, ukuthi isize.
• Umphathi wakho uyakubuza ukuthi usuqedile ukwabiwa.
• Umngani wakho akazilandeleli nezinhlelo zasemini.

Esimweni ngasinye, kunomcimbi ongadala imicabango engenangqondo. Le micabango ingaholela emizweni engemihle efana nale:

• intukuthelo
• ukudabuka
• ukukhathazeka
• uvalo
• icala
• amahloni

Ukusebenzisa imodeli ye-ABC kungakusiza ukuthi uhlole imicabango enengqondo, bese kuthi lapho uthuthukisa imizwa emihle.

Ochwepheshe bezokwelapha bakuphatha kanjani ukuhlanekezelwa kwengqondo nezinkolelo ezingenangqondo ngemodeli ye-ABC

Ngesikhathi se-CBT, umelaphi wakho uzokuqondisa ochungechungeni lwemibuzo nokuhamba.

Nakhu ongalindela ukuthi bakwenze lapho usebenzisa inqubo ye-ABC:

1. Udokotela wakho uzokuchaza isimo esingesihle. Lokhu kungaba umcimbi osuvele wenzekile, noma isimo esingahle ucindezeleke ngaso.
2. Bazobuza ukuthi uzizwa kanjani noma usabela kanjani kulowo mcimbi.
3. Umelaphi wakho uzokukhomba inkolelo yale mpendulo.
4. Bazobuza imibuzo ngale nkolelo bese bephonsela inselelo ukuthi iyiqiniso yini. Umgomo ukukusiza ubone ukuthi uzihlaziya kanjani izimo.
5. Bazokufundisa ukuthi ungazibona kanjani ezinye izincazelo noma izixazululo.

Uchwepheshe wakho uzokwenza ngendlela oyifisayo indlela yabo ukuze ihambisane nesimo sakho, izinkolelo, nemizwelo yakho. Bangaphinda bavakashele izinyathelo ezithile noma bafake ezinye izinhlobo zokwelashwa.

Ungamthola kanjani umelaphi

Vakashela umelaphi onelayisense uma unentshisekelo ku-CBT.

Ukuthola owelapha wena noma ingane yakho, ungathola ukuthunyelwa kusuka ku:

• udokotela wakho oyinhloko
• umhlinzeki wakho womshuwalense wezempilo
• abangane abathembekile noma izihlobo
• inhlangano yendawo noma yombuso wezengqondo

Abanye abahlinzeki bomshuwalense wezempilo bahlanganisa ukwelashwa. Lokhu ngokujwayelekile kuncike kuhlelo lwakho. Kwezinye izimo, izimo zengqondo noma zomzimba ebezikhona kungenzeka zilawule okuhlanganisiwe.

Uma umhlinzeki wakho engayikhokhi i-CBT, noma uma ungenayo umshuwalense wezempilo, ungahle ukwazi ukukhokha ephaketheni. Ngokuya ngomelaphi, i-CBT ingabiza u- $ 100 noma ngaphezulu ngehora.

Enye indlela ongaya ngayo ukuvakashela isikhungo sezempilo esikhokhelwa nguhulumeni. Lezi zikhungo zinganikela ngezindlela ezingabizi kakhulu zokwelashwa.

Akunandaba ukuthi umtholaphi umelaphi, qiniseka ukuthi banamalayisense. Ungabona futhi ukuthi banezinto ezithile, njengezinkinga zomshado noma ukuphazamiseka kokudla.

Ukudla okudlela endlini

Ku-CBT, imodeli ye-ABC uhlaka lokushintsha imicabango engenangqondo. Umgomo wawo ukuphonsela inselelo izinkolelo ezingezinhle futhi athuthukise izindlela ezisebenzayo, ezinengqondo zokubhekana nezimo ezicindezelayo.

Udokotela wakho angahlanganisa imodeli ye-ABC nezinye izinhlobo zezinhlaka ze-CBT. Bangabela futhi "umsebenzi wesikole," owenzelwe ukukusiza ukuthi usebenzise lokho okufundile ezimweni ezingokoqobo.

Ngesiqondisi sakho sokwelapha, ungafunda ukuthi ungabhekana kanjani nezingcindezi zansuku zonke ngendlela eyakhayo.