Izindlela ezi-9 ze-CBT zempilo engcono yengqondo

-Delile

• Yiziphi izindlela ezisetshenziswayo ne-CBT?
• 1. Ukuhlela kabusha ukuqonda noma ukuhlenga kabusha
• 2. Ukutholwa okuqondiswayo
• 3. Ukwelashwa kokuveza
• 4. Amarekhodi okushicilela nokucabanga
• 5. Ukuhlelwa komsebenzi nokwenza kusebenze ukusebenza
• 6. Ukuhlolwa kokuziphatha
• 7. Izindlela zokuphumula nezokunciphisa ukucindezeleka
• 8. Ukudlala indima
• 9. Ukuqagela okulandelanayo
• Kwenzekani ngesikhathi seseshini ye-CBT?
• Yini engasiza nge-CBT?
• Ingabe zikhona izingozi?
• Okubalulekile

Ukwelashwa kokuziphatha kwengqondo, noma i-CBT, kuyindlela ejwayelekile yokwelashwa kokukhuluma. Ngokungafani nezinye izindlela zokwelashwa, i-CBT uqobo ihloselwe njengokwelashwa kwesikhashana, kuthatha noma yikuphi ukusuka emasontweni ambalwa kuya ezinyangeni ezimbalwa ukubona imiphumela.

Yize okwedlule kufanelekile, i-CBT igxile ekukunikezeni ngamathuluzi wokuxazulula izinkinga zakho zamanje. Futhi kunezindlela eziningi zokufika lapho ngalolu hlobo lokwelashwa.

Nakhu ukubheka amanye amasu asetshenziswe ku-CBT, ukuthi yiziphi izinhlobo zezinkinga ababhekana nazo, nokuthi yini ongayilindela nge-CBT.

Yiziphi izindlela ezisetshenziswayo ne-CBT?

Umgomo obalulekile we-CBT ukuthi izindlela zakho zokucabanga ziyayithinta imizwa yakho, engathinta nokuziphatha kwakho.

Isibonelo, i-CBT iqokomisa ukuthi imicabango emibi ingaholela kanjani emizweni nasezenzweni ezingezinhle. Kepha, uma uvuselela imicabango yakho ngendlela eyakhayo, kungaholela ekuzizweleni okuhle nasekuziphatheni okuwusizo.

Uchwepheshe wakho uzokufundisa ukuthi ungazenza kanjani izinguquko ongazisebenzisa njengamanje. Lawa ngamakhono ongaqhubeka nokuwasebenzisa impilo yakho yonke.

Ngokuya ngenkinga obhekene nayo nezinhloso zakho, kunezindlela eziningana zokuya kwi-CBT. Noma ngabe iyiphi indlela umelaphi wakho ayenzayo, izobandakanya:

• ukukhomba izinkinga ezithile noma izingqinamba empilweni yakho yansuku zonke
• ukwazi izindlela zokucabanga ezingakhiqizi nokuthi zingayithinta kanjani impilo yakho
• ukukhomba ukucabanga okungalungile nokuyakha kabusha ngendlela eshintsha indlela ozizwa ngayo
• ukufunda izindlela ezintsha zokuziphatha nokuzisebenzisa

Ngemuva kokukhuluma nawe nokufunda kabanzi ngenkinga ofuna usizo ngayo, umelaphi wakho uzothatha isinqumo ngamasu angcono kakhulu we-CBT ongawasebenzisa.

Amanye amasu asetshenziswa kakhulu ne-CBT afaka amasu alandelayo ayi-9:

1. Ukuhlela kabusha ukuqonda noma ukuhlenga kabusha

Lokhu kuhilela ukubhekisisa izindlela zokucabanga ezingezinhle.

Mhlawumbe uvame ukwengeza ngokweqile, ucabange ukuthi okubi kakhulu kuzokwenzeka, noma ubeke ukubaluleka okukhulu kakhulu emininingwaneni emincane. Ukucabanga ngale ndlela kungakuthinta okwenzayo futhi kungaze kube yisiphrofetho esizigcwalisayo.

Uchwepheshe wakho uzokubuza ngenqubo yakho yokucabanga ezimeni ezithile ukuze ukwazi ukubona amaphethini amabi. Lapho usubazi, ungafunda ukuthi ungayiqamba kabusha kanjani leyo micabango ukuze ibe mihle futhi ikhiqize ngokwengeziwe.

Isibonelo: "Ngiwushaye lo mbiko ngoba anginamsebenzi ngokuphelele" ungaba ukuthi "Lowo mbiko bekungewona umsebenzi wami omuhle, kodwa ngiyisisebenzi esibalulekile futhi nginikela ngezindlela eziningi."

2. Ukutholwa okuqondiswayo

Ekutholakaleni okuqondisiwe, umelaphi uzozijwayeza ngombono wakho. Ngemuva kwalokho bazobuza imibuzo eyenzelwe ukuphonsela inselelo izinkolelo zakho nokwandisa ukucabanga kwakho.

Ungacelwa ukuthi unikeze ubufakazi obusekela ukucabanga kwakho, kanye nobufakazi obungaxhasi lokho.

Ngokwenza lokho, uzofunda ukubona izinto ngeminye imibono, ikakhulukazi leyo okungenzeka ukuthi ubungakaze uyicabangele phambilini. Lokhu kungakusiza ukhethe indlela ewusizo kakhulu.

3. Ukwelashwa kokuveza

Ukwelashwa kokuvezwa kungasetshenziswa ukubhekana nokwesaba nama-phobias. Uchwepheshe uzokuvezela kancane ezintweni ezisusa ukwesaba noma ukukhathazeka, ngenkathi enikeza umhlahlandlela wokuthi ungabhekana kanjani nazo okwamanje.

Lokhu kungenziwa ngokunyuka okuncane. Ekugcineni, ukuvezwa kungakwenza uzizwe usengozini encane futhi uzethembe ngokwengeziwe emandleni akho okubhekana nakho.

4. Amarekhodi okushicilela nokucabanga

Ukubhala kuyindlela ehlonishwa isikhathi yokuxhumana nemicabango yakho.

Umelaphi wakho angakucela ukuthi ubhale imicabango engemihle eye yakwehlela phakathi kweseshini, kanye nemicabango emihle ongayikhetha esikhundleni salokho.

Omunye umsebenzi wokubhala ukugcina umkhondo wemicabango emisha nokuziphatha okusha okusebenzisile kusukela esimisweni sokugcina. Ukukubhala phansi kungakusiza ubone ukuthi usukhule kangakanani.

5. Ukuhlelwa komsebenzi nokwenza kusebenze ukusebenza

Uma kunomsebenzi ovame ukuwubeka eceleni noma uwugweme ngenxa yokwesaba noma ukukhathazeka, ukuwuthola ekhalendeni lakho kungasiza. Lapho umthwalo wesinqumo usuhambile, ungahle uthande ukulandela.

Ukuhlelwa komsebenzi kungasiza ekwakheni imikhuba emihle futhi kunikeze ithuba elanele lokusebenzisa lokho okufundile.

6. Ukuhlolwa kokuziphatha

Ukuhlolwa kokuziphatha kuvame ukusetshenziselwa ukuphazamiseka kokukhathazeka okubandakanya ukucabanga okuyinhlekelele.

Ngaphambi kokuqala umsebenzi ojwayele ukukwenza ukhathazeke, uzocelwa ukuthi ubikezele okuzokwenzeka. Kamuva, uzokhuluma ngokuthi ukubikezela kwagcwaliseka yini.

Ngokuhamba kwesikhathi, ungaqala ukubona ukuthi inhlekelele ebikezelwe empeleni ayinakwenzeka ukuthi yenzeke. Ungaqala ngemisebenzi yokukhathazeka okuphansi futhi wakhe kusuka lapho.

7. Izindlela zokuphumula nezokunciphisa ukucindezeleka

Ku-CBT, ungafundiswa izindlela ezithile zokuphumula eziqhubekayo, njenge:

• izivivinyo zokuphefumula okujulile
• ukuphumula kwemisipha
• izithombe

Uzofunda amakhono asebenzayo ukusiza ukunciphisa ukucindezeleka futhi wandise umuzwa wakho wokulawula. Lokhu kungasiza ekubhekaneni nama-phobias, ukukhathazeka komphakathi, nezinye izingcindezi.

8. Ukudlala indima

Ukudlala indima kungakusiza ukuthi usebenze ngokuziphatha okuhlukile ezimweni ezingaba nzima. Ukudlala izimo ezingenzeka kunganciphisa ukwesaba futhi kungasetshenziselwa:

• ukwenza ngcono amakhono okuxazulula izinkinga
• ukuthola ukujwayela nokuzethemba ezimweni ezithile
• ukuzijwayeza amakhono omphakathi
• ukuqeqeshwa kokuqinisekisa
• ukuthuthukisa amakhono wokuxhumana

9. Ukuqagela okulandelanayo

Lokhu kufaka ukuthatha imisebenzi ebonakala ingaphezu kwamandla futhi uyihlukanise ibe yizinyathelo ezincane, ezifinyeleleka kalula. Isinyathelo ngasinye esilandelanayo sakha phezu kwezinyathelo zangaphambilini ukuze uzethembe njengoba uhamba, kancane kancane.

Kwenzekani ngesikhathi seseshini ye-CBT?

Esikhathini sakho sokuqala, uzosiza umelaphi ukuthi aqonde inkinga obhekene nayo nokuthi yini othemba ukuyizuza nge-CBT. Uchwepheshe uzobe esakha uhlelo lokufeza inhloso ethile.

Izinjongo kufanele zibe:

• Specific
• UMkulula
• Aengafinyeleleka
• Ri-ealistic
• Time-limited

Ngokuya ngesimo sakho kanye nezinhloso zakho ze-SMART, umelaphi angancoma ukwelashwa komuntu ngamunye, komndeni noma kweqembu.

Izikhathi ngokuvamile zihlala cishe ihora futhi zenzeka kanye ngesonto, noma lokhu kungahluka ngokuya ngezidingo zomuntu ngamunye nokutholakala.

Umsebenzi wesikole nawo uyingxenye yenqubo, ngakho-ke uzocelwa ukuthi ugcwalise amaphepha okusebenzela, ijenali, noma wenze imisebenzi ethile phakathi kweseshini.

Ukuxhumana okuvulekile nokuzizwa unethezekile ngomelaphi wakho kubalulekile. Uma ungazizwa ukhululekile ngokuphelele kumelaphi wakho, zama ukuthola owelapha ongaxhuma naye futhi uvule kalula.

Bheka umeluleki oqeqeshwe ku-CBT futhi onolwazi lokwelapha inkinga yakho ethile. Hlola ukuze uqiniseke ukuthi aqinisekiswe kahle futhi anamalayisense yini.

Ungahle uthande ukukhuluma nodokotela wakho noma abanye abahlinzeki bezempilo ukuthola izincomo. Abasebenzi bangafaka:

• odokotela bengqondo
• izazi zokusebenza kwengqondo
• odokotela bengqondo
• abasebenzi bezenhlalakahle
• abelaphi bomshado nabomndeni
• abanye ochwepheshe abanokuqeqeshwa kwezempilo yengqondo

Isikhathi esiningi, i-CBT ithatha amasonto ambalwa kuya ezinyangeni ezimbalwa ukuqala ukubona imiphumela.

Yini engasiza nge-CBT?

I-CBT ingasiza ngezinkinga ezahlukahlukene zansuku zonke, njengokufunda ukubhekana nezimo ezicindezelayo noma ukubhekana nokukhathazeka ngendaba ethile.

Awudingi ukuxilongwa kwezokwelapha ukuze uzuze ku-CBT.

Kungasiza futhi nge:

• ukufunda ukuphatha imizwa enamandla njengokuthukuthela, ukwesaba, noma ukudabuka
• ukubhekana nosizi
• ukuphatha izimpawu noma ukuvimbela ukugula kwengqondo kubuyela emuva
• ukubhekana nezinkinga zempilo engokomzimba
• ukuxazulula izingxabano
• ukuthuthukisa amakhono wokuxhumana
• ukuqeqeshwa kokuqinisekisa

I-CBT ingasebenza ezimeni ezahlukahlukene, kungaba iyodwa noma ihlanganiswe nezinye izindlela zokwelapha noma imishanguzo. Lokhu kufaka:

• imilutha
• ukukhathazeka
• ukuphazamiseka kwe-bipolar
• ubuhlungu obungapheli
• ukudana
• ukuphazamiseka kokudla
• ukuphazamiseka okucindezelayo (OCD)
• phobias
• ukucindezeleka kwangemva kokuhlukumezeka (PTSD)
• schizophrenia
• ukuphazamiseka kwezocansi
• ukuphazamiseka kokulala
• tinnitus

Ingabe zikhona izingozi?

I-CBT ngokuvamile ibhekwa njengokwelapha okuyingozi, noma kunezinto ezithile okufanele uzigcine engqondweni:

• Kuyinto yomuntu ngamunye, kepha ekuqaleni, abanye abantu bangakuthola kucindezela noma kungakhululeki ukubhekana nezinkinga zabo.
• Ezinye izinhlobo ze-CBT, njengokwelashwa kokuchayeka, zingakhuphula ukucindezeleka nokukhathazeka ngenkathi usebenza ngayo.
• Akusebenzi ngobusuku obubodwa. Kuthatha ukuzibophezela nokuzimisela ukusebenza kumasu amasha phakathi kweseshini nangemva kokuphela kokwelashwa. Kuyasiza ukucabanga nge-CBT njengoshintsho lwendlela yokuphila ohlose ukuyilandela nokuthuthuka kuyo yonke impilo yakho.

Okubalulekile

Ukwelashwa kokuziphatha kwengqondo (CBT) wuhlobo olusungulwe kahle, olusebenzayo lokwelashwa kwesikhashana. Kususelwa ekuxhumaneni phakathi kwemicabango, imizwa, nokuziphatha, nokuthi bangaba nomthelela kanjani komunye nomunye.

Kunamasu ambalwa impela asetshenziswa ne-CBT. Ngokuya ngohlobo lwenkinga ofuna usizo ngayo, umelaphi wakho uzokusiza ukuthola ukuthi yiliphi isu le-CBT elifanele kangcono izidingo zakho ezithile.