Ukwelashwa Okuziphatha Kokuqonda Kungavuselela Kanjani Imicabango Yakho

-Delile

• Imiqondo emikhulu
• Amasu athandwayo
• Yini engasiza ngayo
• Amacala wesibonelo
• Izinkinga zobudlelwano
• Ukukhathazeka
• PTSD
• Ukusebenza ngempumelelo
• Yini ongayilindela ekuqokweni kwakho kokuqala
• Izinto okufanele uzigcine engqondweni
• Akusilo ikhambi
• Imiphumela ithatha isikhathi
• Akumnandi njalo
• Kungenye yezinketho eziningi

Ukwelashwa kokuziphatha kwengqondo (CBT) kuyindlela yokwelashwa ekusiza ukuthi ubone amaphethini wokucabanga nokuziphatha okungakhi noma okungasizi. Ochwepheshe abaningi bakubheka njengokwelashwa kwengqondo.

I-CBT ihlose ukukusiza ukukhomba nokuhlola izindlela imizwelo yakho nemicabango yakho ezingathinta ngayo izenzo zakho. Lapho usuqaphele lawa maphethini, ungaqala ukufunda ukuvuselela imicabango yakho ngendlela enhle futhi ewusizo.

Ngokungafani nezinye izindlela eziningi zokwelashwa, i-CBT ayigxili kakhulu ekukhulumeni ngokudlule kwakho.

Funda ukuze ufunde kabanzi nge-CBT, kufaka phakathi imiqondo esemqoka, ukuthi yini engasiza ukuphatha, nokuthi yini ongayilindela ngesikhathi seseshini.

Imiqondo emikhulu

I-CBT isuselwa kakhulu embonweni wokuthi imicabango yakho, imizwa, nezenzo zakho kuxhunyiwe. Ngamanye amagama, indlela ocabanga futhi uzizwe ngayo ngento ethile ingathinta okwenzayo.

Uma unengcindezi enkulu emsebenzini, isibonelo, ungahle ubone izimo ngokuhlukile futhi wenze izinqumo obungeke uzenze ngokujwayelekile.

Kepha omunye umqondo oyisihluthulelo we-CBT ukuthi la maphethini wokucabanga nokuziphatha angashintshwa.

Nakhu ukubhekisisa ukuthi imicabango nemizwa ingakuthinta kanjani ukuziphatha - kokuhle noma okubi:

• Imibono enganembile noma engemihle noma imicabango inikela ekucindezelekeni ngokomzwelo nokukhathazeka ngempilo yengqondo.
• Le micabango kanye nokucindezeleka okuba khona kwesinye isikhathi kuholela ekuziphatheni okungasizi noma okuyingozi.
• Ekugcineni, le micabango nokuziphatha okuvelayo kungaba yiphethini eliziphindayo.
• Ukufunda ukuthi ungabhekana kanjani futhi uguqule la maphethini kungakusiza ukubhekana nezinkinga njengoba zivela, ezingasiza ukunciphisa ukucindezeleka okuzayo.

Amasu athandwayo

Ngakho-ke, umuntu wenza kanjani ukuphinda asebenzise lawa maphethini? I-CBT ifaka phakathi ukusetshenziswa kwamasu amaningi. Umelaphi wakho uzosebenza nawe ukuthola lezo ezikusebenzela kangcono.

Umgomo walezi zindlela ukufaka esikhundleni semicabango engasisizi noma yokuzihlula ngemicabango ekhuthazayo neyiqiniso ngokwengeziwe.

Isibonelo, "Angisoze ngaba nobudlelwano obuhlala njalo" kungahle kube ukuthi, "Abukho ubudlelwano bami bangaphambilini obudonse isikhathi eside kakhulu. Ukucabanga kabusha ngalokho engikudinga ngempela kozakwethu kungangisiza ngithole umuntu engizohambisana naye isikhathi eside. ”

Lawa amanye amasu athandwa kakhulu asetshenziswa ku-CBT:

• Izinhloso ze-SMART. Izinhloso ze-SMART zicacile, ziyalinganiswa, ziyafinyeleleka, ziyiqiniso, futhi zilinganiselwe isikhathi.
• Ukutholwa okuqondiswayo nokubuza imibuzo. Ngokungabaza imicabango onayo ngawe noma ngesimo sakho samanje, umelaphi wakho angakusiza ufunde ukuziphonsela inselelo futhi ucabangele nemibono ehlukile.
• Ukushicilela. Ungacelwa ukuthi ubhale phansi izinkolelo ezingezinhle ezivela phakathi nesonto kanye nezakhayo ongazifaka esikhundleni sazo.
• Ukuzikhulumela. Umelaphi wakho angakubuza ukuthi uzitshelani ngesimo esithile noma isipiliyoni bese ekuphonsela inselelo yokuthi ungene esikhundleni sokukhuluma okungekuhle noma okugxekayo ngezinkulumo ezizwelayo ezinokwakha, ezakhayo.
• Ukuhlelwa kabusha kwengqondo. Lokhu kufaka ukubheka noma yikuphi ukuphazamiseka kwengqondo okuthinta imicabango yakho - njengokucabanga okumnyama nokumhlophe, ukugxumela eziphethweni, noma ukwenza inhlekelele - bese uqala ukukuqaqa.
• Ukucabanga okuqoshiwe. Kule ndlela, uzoqhamuka nobufakazi obungachemile obusekela inkolelo yakho engeyinhle nobufakazi obumelene nayo. Ngemuva kwalokho, uzosebenzisa lobu bufakazi ukuthuthukisa ukucabanga okungokoqobo.
• Imisebenzi emihle. Ukuhlela umsebenzi onomvuzo usuku ngalunye kungasiza ekwandiseni okuhle futhi kuthuthukise imizwa yakho. Ezinye izibonelo kungaba ukuzithengela izimbali noma izithelo ezintsha, ubuke i-movie yakho oyithandayo, noma uthathe isidlo sasemini sepikiniki uye epaki.
• Ukuvezwa kwesimo. Lokhu kubandakanya ukufaka kuhlu lwezimo noma izinto ezidala usizi, ngokwezinga losizi oluzibangelayo, bese uzibeka kancane kulezi zinto kuze kube ziholela emizweni engemihle embalwa. Ukwehliswa kwesistimu kuyindlela efanayo lapho uzofunda khona izindlela zokuphumula ukukusiza ubhekane nemizwa yakho esimweni esinzima.

Umsebenzi wesikole ungenye ingxenye ebalulekile ye-CBT, ngaphandle kwamasu owasebenzisayo. Njengoba izabelo zesikole zikusizile ukuzijwayeza nokuthuthukisa amakhono owafunde ekilasini, izabelo zokwelashwa zingakusiza ukuthi ujwayelane namakhono owakhulayo.

Lokhu kungabandakanya ukuzijwayeza okwengeziwe ngamakhono owafundayo ekwelashweni, njengokufaka esikhundleni semicabango yokuzigxeka ngemizwa yokuzizwela noma ukugcina umkhondo wemicabango engakusizi kudaba.

Yini engasiza ngayo

I-CBT ingasiza ngezinto ezahlukahlukene, kufaka phakathi izimo ezilandelayo zempilo yengqondo:

• ukudana
• ukuphazamiseka kokudla
• ukucindezeleka kwangemva kokuhlukumezeka (PTSD)
• ukuphazamiseka kokukhathazeka, kufaka phakathi ukwethuka kanye ne-phobia
• ukuphazamiseka okucindezelayo (OCD)
• schizophrenia
• ukuphazamiseka kwengqondo okuguquguqukayo
• ukusetshenziswa kabi kwezidakamizwa

Kepha awudingi ukuba nesimo esithile sempilo yengqondo ukuze uzuze kwi-CBT. Kungasiza futhi nge:

• ubunzima bobudlelwano
• ukuhlukana noma isehlukaniso
• ukuxilongwa okungathi sína kwezempilo, njengomdlavuza
• usizi noma ukulahlekelwa
• ubuhlungu obungapheli
• ukuzenyeza
• ukuqwasha
• ukucindezeleka kwempilo jikelele

Amacala wesibonelo

Lezi zibonelo zingakunika umbono ongcono wokuthi i-CBT ingadlala kanjani ngokweqiniso ezimeni ezahlukahlukene.

Izinkinga zobudlelwano

Wena nomlingani wakho nisanda kuba nobunzima bokuxhumana okusebenzayo. Umlingani wakho ubonakala ekude, futhi bavame ukukhohlwa ukwenza ingxenye yabo yemisebenzi yasendlini. Uqala ukukhathazeka ukuthi bahlela ukwehlukana nawe, kepha uyesaba ukubuza ukuthi yini esezingqondweni zabo.

Ukhuluma ngalokhu ekwelashweni, kanti umelaphi wakho akusiza ukuthi uqhamuke necebo lokubhekana nalesi simo. Nizibekele umgomo wokukhuluma nomlingani wakho uma nobabili nisekhaya ngempelasonto.

Umelaphi wakho ubuza mayelana nokunye ukuhumusha okungenzeka. Uyavuma ukuthi kungenzeka ukuthi kukhona okuthile okukhathaza umlingani wakho emsebenzini, bese uthatha isinqumo sokubuza ukuthi yini okusengqondweni yabo ngesikhathi esizayo lapho bebonakala bephazamisekile.

Kepha lokhu kukwenza uzizwe ukhathazekile, ngakho-ke umelaphi wakho ukufundisa izindlela ezimbalwa zokuphumula ukukusiza uhlale uzolile.

Ekugcineni, wena nodokotela wakho badlala indima engxoxweni nomlingani wakho. Ukukusiza uzilungiselele, uzijwayeza izingxoxo ezinemiphumela emibili ehlukene.

Kokunye, umlingani wakho uthi bazizwa benganelisekile ngomsebenzi wabo futhi bebecabanga ezinye izindlela. Kokunye, bathi kungenzeka ukuthi bahlakulele imizwa yothando ngomngane osondelene naye futhi bebecabanga ukuhlukana nawe.

Ukukhathazeka

Uhlale nokukhathazeka okuncane iminyaka eminingana, kepha muva nje kubi kakhulu. Imicabango yakho ekhathazekile igxile ezintweni ezenzeka emsebenzini.

Noma osebenza nabo beqhubeka nokuba nobungane futhi umphathi wakho ebonakala eneme ngokusebenza kwakho, ngeke uyeke ukukhathazeka ngokuthi abanye abakuthandi nokuthi uzolahlekelwa umsebenzi wakho ngokungazelelwe.

I-Therapist yakho ikusiza ukuthi ubhale ubufakazi obusekela inkolelo yakho ukuthi uzoxoshwa nobufakazi obumelene nayo. Bakucela ukuthi ulandele imicabango engemihle eza emsebenzini, njengezikhathi ezithile oqala ngazo ukukhathazeka ngokulahlekelwa ngumsebenzi.

Uhlola ubudlelwano bakho nabantu osebenza nabo ukusiza ukuthola izizathu zokuthi kungani uzizwa sengathi abakuthandi.

Uchwepheshe wakho ukuphonsela inselelo yokuthi uqhubeke nalawa macebo nsuku zonke emsebenzini, uqaphele imizwa yakho ngokuxhumana nabantu osebenza nabo nomphathi wakho ukusiza ukubona ukuthi kungani uzizwa sengathi abakuthandi.

Ngokuhamba kwesikhathi, uqala ukubona ukuthi imicabango yakho ixhumene nokwesaba ukungafaneleki kahle emsebenzini wakho, ngakho-ke umelaphi wakho uqala ukukusiza inselelo yalokhu kwesaba ngokwenza ukuzixoxela okuhle nokushicilela ngokuphumelela komsebenzi wakho.

PTSD

Ngonyaka odlule, wasinda engozini yemoto. Umngani osondelene naye obesemotweni nawe akazange asinde engozini. Kusukela ngengozi, awukwazanga ukungena emotweni ngaphandle kokwesaba okukhulu.

Uzizwa ushaywa uvalo lapho ungena emotweni futhi uvame ukuba nezingqinamba ngengozi. Unenkinga nokulala kwazise uvame ukuphupha ngengozi. Uzizwa unecala uwena osindile, yize ubungashayeli kanti ingozi bekungelona iphutha lakho.

Ekwelashweni, uqala ukusebenza ngokwethuka futhi wesabe ukuthi uzizwe lapho ugibela emotweni. Udokotela wakho uyavuma ukuthi ukwesaba kwakho kuyinto ejwayelekile futhi okulindelekile, kepha futhi kukusiza ukuthi ubone ukuthi lokhu kwesaba akukusizi ngalutho.

Ngokubambisana, wena nodokotela wakho nithola ukuthi ukubheka izibalo mayelana nezingozi zemoto kukusiza ukuthi ulwe nale micabango.

Ubuye ubhale imisebenzi ehlobene nokushayela edala ukukhathazeka, njengokuhlala emotweni, ukuthola igesi, ukugibela emotweni nokushayela imoto.

Kancane kancane, uqala ukujwayela ukwenza lezi zinto futhi. Umelaphi wakho ukufundisa izindlela zokuphumula ongazisebenzisa lapho uzizwa ukhungathekile. Ufunda futhi ngamasu wokubeka phansi angasiza ekuvimbeleni ukubuyela emuva ekuthatheni izintambo.

Ukusebenza ngempumelelo

I-CBT ingenye yezindlela zokwelashwa ezifundwa kakhulu. Eqinisweni, kungaba ukwelashwa okuhle kakhulu okutholakala ezimeni eziningi zempilo yengqondo.

• Izifundo ezingama-41 ezibheke i-CBT ekwelapheni iziyaluyalu zokukhathazeka, i-PTSD, ne-OCD zithole ubufakazi bokuthi zingasiza ekuthuthukiseni izimpawu kuzo zonke lezi zinkinga. Le ndlela yayiphumelela kakhulu, kepha ye-OCD, ukukhathazeka, kanye nengcindezi.
• Ucwaningo lwe-2018 olubheka i-CBT ngokukhathazeka kubantu abasha luthole ukuthi le ndlela ibonakala inemiphumela emihle yesikhathi eside. Abangaphezu kwengxenye yabahlanganyeli ocwaningweni abasazifezekanga izindlela zokukhathazeka ekulandeleni, okwenzeka eminyakeni emibili noma ngaphezulu ngemuva kokuphothula ukwelashwa.
• iphakamisa ukuthi i-CBT ayinakusiza kuphela ekwelapheni ukudangala, kepha futhi ingasiza ekunciphiseni amathuba okubuyela emuva ngemuva kokwelashwa. Kungasiza futhi ukuthuthukisa izimpawu zesifo sokuphazamiseka kwengqondo okuguquguqukayo lapho kubhangqwe nemithi, kepha kudingeka olunye ucwaningo ukusiza ukusekela lokhu okutholwayo.
• Ucwaningo olulodwa lwango-2017 olubheka abantu abangama-43 abane-OCD bathola ubufakazi bokuthi umsebenzi wobuchopho ubonakale uthuthuka ngemuva kwe-CBT, ikakhulukazi maqondana nokwenqaba ukuphoqelelwa.
• Ukubheka abantu abangu-104 bathole ubufakazi bokuphakamisa ukuthi i-CBT nayo ingasiza ekuthuthukiseni ukusebenza kwengqondo kubantu abanokucindezeleka okukhulu ne-PTSD.
• Ucwaningo oluvela ku-2010 lukhombisa ukuthi i-CBT futhi ingaba ithuluzi elisebenzayo lapho ubhekene nokusetshenziswa kabi kwezidakamizwa. Ngokusho kweNational Institute on Drug Abuse, ingasetshenziswa futhi ukusiza abantu ukuthi babhekane nokulutha futhi bagweme ukubuyela emuva ngemuva kokwelashwa.

Yini ongayilindela ekuqokweni kwakho kokuqala

Ukwelashwa kokuqala kungabonakala kunzima. Kuyinto evamile ukuzizwa wesaba ngesiwombe sakho sokuqala. Ungahle uzibuze ukuthi ngabe umelaphi uzobuza ini. Ungase uzizwe ukhathazekile ngokwabelana nobunzima bakho nomuntu ongamazi.

Izikhathi ze-CBT zivame ukwakheka kahle, kepha ukuqokwa kwakho kokuqala kungabukeka kuhluke kakhulu.

Nakhu ukuthatha kanzima ukuthi yini ongayilindela kulolo hambo lokuqala:

• Uchwepheshe wakho uzokubuza ngezimpawu, imizwa, kanye nemizwa oyizwayo. Ukucindezeleka ngokomzwelo kuvame ukuvela nasemzimbeni. Izimpawu ezinjengokuphathwa yikhanda, ukuqaqamba komzimba, noma ukucasulwa yisisu kungaba okufanele, ngakho-ke kuwumqondo omuhle ukuzisho.
• Bazophinde babuze ngobunzima obuthile obhekene nabo. Zizwe ukhululekile ukwabelana nganoma yini efika engqondweni, noma ngabe ingakukhathazi kakhulu. Ukwelashwa kungakusiza ukubhekana nanoma yiziphi izinselelo ohlangabezana nazo, ezinkulu noma ezincane.
• Uzodlula izinqubomgomo zokwelashwa okujwayelekile, njengokugcinwa kuyimfihlo, futhi ukhulume ngezindleko zokwelashwa, ubude beseshini, kanye nenani lezikhathi umeluleki wakho azincomayo.
• Uzokhuluma ngezinhloso zakho zokwelashwa, noma ukuthi ufunani ekwelashweni.

Zizwe ukhululekile ukubuza noma imiphi imibuzo onayo njengoba iqhamuka. Ungacabanga ukubuza:

• mayelana nokuzama umuthi kanye nokwelashwa, uma unentshisekelo yokuhlanganisa lezi zinto ezimbili
• umelaphi wakho angasiza kanjani uma unemicabango yokuzibulala noma uzithole usesimweni esibucayi
• uma umelaphi wakho enolwazi lokusiza abanye ngezinkinga ezifanayo
• uzokwazi kanjani ukuthi ukwelashwa kuyasiza
• kuzokwenzekani kwezinye izikhathi

Ngokuvamile, uzothola okuningi ekwelashweni lapho ubona umelaphi ongaxhumana naye futhi usebenze naye kahle. Uma okuthile kungazizwa kahle ngomelaphi oyedwa, kulungile impela ukubona omunye umuntu. Akuwona wonke umelaphi ozolungela wena noma isimo sakho.

Izinto okufanele uzigcine engqondweni

I-CBT ingasiza kakhulu. Kepha uma uthatha isinqumo sokuzama, kunezinto ezimbalwa okufanele uzigcine engqondweni.

Akusilo ikhambi

Ukwelashwa kungasiza ekuthuthukiseni izingqinamba obhekene nazo, kodwa ngeke nakanjani kuzisuse. Izinkinga zempilo yengqondo nokucindezeleka ngokomzwelo kungaqhubeka, noma ngabe ukwelashwa sekuphelile.

Inhloso ye-CBT ukukusiza ukuthi uthuthukise amakhono wokubhekana nobunzima wedwa, ngesikhathi lapho bevela khona. Abanye abantu babheka le ndlela njengokuqeqeshelwa ukunikeza okwabo ukwelashwa.

Imiphumela ithatha isikhathi

I-CBT imvamisa ihlala phakathi kwamasonto ama-5 nama-20, ngeseshini eyodwa isonto ngalinye. Ezikhathini zakho zokuqala ezimbalwa, wena nodokotela wakho kungenzeka nikhulume ngokuthi ukwelashwa kungahlala isikhathi esingakanani.

Uma kushiwo lokho, kuzothatha isikhathi esithile ngaphambi kokuthi ubone imiphumela. Uma ungazizwa ungcono ngemuva kwezikhathi ezimbalwa, ungahle ukhathazeke ukuthi ukwelashwa akusebenzi. Kepha yinike isikhathi, bese uqhubeka nokwenza umsebenzi wakho wesikole futhi uzijwayeze amakhono akho phakathi nesikhathi.

Ukuhlehlisa amaphethini wokusetha okujulile kungumsebenzi omkhulu, ngakho-ke hamba kalula kuwe.

Akumnandi njalo

Ukwelashwa kungakuphonsela inselelo ngokomzwelo. Imvamisa kukusiza ukuthi ube ngcono ngokuhamba kwesikhathi, kepha inqubo ingaba nzima. Uzodinga ukukhuluma ngezinto ezingase zibe buhlungu noma zikucindezele. Ungakhathazeki uma ukhala ngesikhathi sesikhathi - lelo bhokisi lezicubu likhona ngesizathu.

Kungenye yezinketho eziningi

Ngenkathi i-CBT ingasiza abantu abaningi, ayisebenzi kuwo wonke umuntu. Uma ungaboni imiphumela ngemuva kwezikhathi ezimbalwa, ungazizwa udangele. Ngena nodokotela wakho.

Umelaphi omuhle angakusiza uqaphele lapho enye indlela ingasebenzi. Imvamisa bancoma ezinye izindlela ezingasiza kakhulu.

Ukuthola umelaphi kungakhathaza, kodwa akudingeki kube njalo. Qala ngokuzibuza imibuzo embalwa eyisisekelo:

• Yiziphi izingqinamba ofuna ukuzilungisa? Lokhu kungacaciswa noma kungacaci.
• Ingabe zikhona izici ezithile ongazithanda kumelaphi? Isibonelo, ingabe ukhululeka kakhulukazi nomuntu ohlanganyela ubulili bakho?
• Kungakanani ongakwazi ukukukhokhela ongakusebenzisa ngeseshini ngayinye? Ngabe ufuna umuntu onikela ngamanani entengo noma amasu wokukhokha?
• Ukwelapha kuzongena kuphi ohlelweni lwakho? Ngabe udinga umelaphi ongakubona ngosuku oluthile lweviki? Noma umuntu onezinhlelo ebusuku?
• Okulandelayo, qala ukwenza uhlu lwabelaphi endaweni yangakini. Uma uhlala e-United States, yiya e-American Psychological Association's therapist locator.

Ukhathazekile ngezindleko? Umhlahlandlela wethu ekwelashweni okungabizi kungasiza.