Ukwelashwa Kwe-Dialectical Behaeveal Therapy (DBT)

-Delile

• Yini i-DBT?
• Ngabe i-DBT iqhathanisa kanjani ne-CBT?
• Imaphi amakhono i-DBT esiza ukuwakhulisa?
• Ukucabangela
• Ukubekezelelana kosizi
• Ukusebenza komuntu
• Ukulawulwa kwemizwelo
• Yiziphi izindlela ezisetshenziswa yi-DBT?
• Ukwelashwa komuntu ngamunye
• Ukuqeqeshwa kwamakhono
• Ukuqeqeshwa kwefoni
• Yiziphi izimo i-DBT engasiza ekwelapheni?
• Okubalulekile

Yini i-DBT?

I-DBT ibhekisa ekwelashweni kokuziphatha okuhambisanayo. Kuyindlela yokwelashwa engakusiza ufunde ukubhekana nemizwa enzima.

I-DBT ivela emsebenzini wesazi sokusebenza kwengqondo uMarsha Linehan, obesebenza nabantu abaphila ne-borderline personality disorder (BPD) noma imicabango eqhubekayo yokuzibulala.

Namuhla, isasetshenziswa ukwelapha i-BPD kanye nezinye izimo ezahlukahlukene, kufaka phakathi:

• ukuphazamiseka kokudla
• ukuzilimaza
• ukudana
• ukuphazamiseka kokusebenzisa izidakamizwa

Ingqikithi yayo, i-DBT isiza abantu ukuthi bakhe amakhono amane amakhulu:

• ukucabanga
• ukubekezelelana kosizi
• ukusebenza kahle komuntu
• ukulawulwa ngokomzwelo

Funda ukuze ufunde kabanzi nge-DBT, kufaka phakathi ukuthi iqhathanisa kanjani ne-CBT nokuthi amakhono ayisisekelo ayifundisayo angakusiza kanjani ukuthi uphile impilo ejabule, enokulinganisela.

Ngabe i-DBT iqhathanisa kanjani ne-CBT?

I-DBT ithathwa njengesiqeshana sokwelashwa kokuziphatha kwengqondo (i-CBT), kepha kunokugqama okuningi phakathi kwalokhu okubili. Kokubili kubandakanya ukwelashwa kokukhuluma ukusiza ukuqonda kangcono nokuphatha imicabango kanye nokuziphatha kwakho.

Kodwa-ke, i-DBT igcizelela kancane ekuphatheni imizwelo nobudlelwano phakathi kwabantu. Lokhu kungenxa yokuthi ekuqaleni kwakwakhiwa njengokwelashwa kwe-BPD, okuvame ukumakwa ngokushintsha okuphawulekayo kwemizwelo nokuziphatha okungenza ukuba nobudlelwano nabanye kube nzima.

Imaphi amakhono i-DBT esiza ukuwakhulisa?

Nge-DBT, uzofunda ukusebenzisa amakhono amane ayisisekelo, kwesinye isikhathi abizwa ngokuthi amamojula, ukubhekana nokucindezeleka ngokomzwelo ngezindlela ezinhle nezikhiqizayo. U-Linehan ubhekisa kula makhono amane ngokuthi "izithako ezisebenzayo" ze-DBT.

Ukucabanga ngamakhono okubekezelela ukucindezeleka kukusiza usebenzele ekwamukeleni imicabango kanye nokuziphatha kwakho. Ukulawulwa kwemizwelo kanye namakhono wokusebenzelana nabantu akusiza usebenzele ukuguqula imicabango kanye nokuziphatha kwakho.

Nakhu ukubhekisisa amakhono amane.

Ukucabangela

Ukucabangela kumayelana nokwazi nokwamukela okwenzekayo kumzuzu wamanje. Lokhu kungakusiza ufunde ukuqaphela nokwamukela imicabango nemizwa yakho ngaphandle kokwahlulela.

Ngokwesimo se-DBT, ukucabanga kwehlukaniswe ngamakhono okuthi “yini” namakhono okuthi “kanjani”.

Amakhono "Yini" akufundisa wona ini ugxile kokungahle kube:

• okwamanje
• ukwazi kwakho njengamanje
• imizwa yakho, imicabango, nemizwa yakho
• ukwahlukanisa imizwa nemizwa emicabangweni

Amakhono "kanjani" akufundisa Kanjani ukukhumbula kakhulu ngo:

• kulinganisa imicabango enengqondo nemizwa
• usebenzisa ukwamukelwa okukhulu ukuze ufunde ukubekezelela izici zakho (inqobo nje uma zingakulimazi wena noma abanye)
• ukuthatha izinyathelo eziphumelelayo
• ukusebenzisa amakhono okucabanga njalo
• ukunqoba izinto ezenza ukucabanga kube nzima, njengokulala, ukungahlaliseki nokungabaza

Ukubekezelelana kosizi

Ukucabanga kungahamba ibanga elide, kepha akwanele ngaso sonke isikhathi, ikakhulukazi ngezikhathi zenhlekelele. Yilapho ukubekezelela ukucindezeleka kufika khona.

Amakhono okubekezelela usizi akusiza ukuthi udlule ezindaweni ezingafuneki ngaphandle kokuphendukela kuzindlela zokubhekana nokulimaza ezingalimaza.

Ngezikhathi zenhlekelele, ungasebenzisa amasu athile wokubhekana nokukusiza ukubhekana nemizwa yakho. Ezinye zalezi, njengokuzihlukanisa noma ukugwema, azisizi kangako, noma zingakusiza uzizwe ungcono okwesikhashana. Abanye, njengokuzilimaza, ukusebenzisa izidakamizwa, noma ukuqhuma ngentukuthelo, kungadala ukulimala.

Amakhono okubekezelela ukucindezeleka angakusiza:

• ziphazamise uze uzole ngokwanele ukubhekana nesimo noma umuzwa
• ukuzithambisa ngokuphumula nokusebenzisa izinzwa zakho ukuzizwa unokuthula
• thola izindlela zokwenza ngcono umzuzu naphezu kobuhlungu noma ubunzima
• qhathanisa amasu wokubhekana ngokufaka kuhlu izinzuzo nezingozi

Ukusebenza komuntu

Imizwelo enamandla nokushintsha kwemizwelo ngokushesha kungenza kube nzima ukuqondana nabanye. Ukwazi ukuthi uzizwa kanjani nokuthi ufunani yingxenye ebalulekile yokwakha ukuxhumana okugcwalisayo.

Amakhono okusebenzelana nabanye angakusiza ucacelwe ngalezi zinto. Lawa makhono ahlanganisa amakhono okulalela, amakhono okuxhumana nabantu, nokuqeqeshwa okuqinisekisayo ukukusiza ufunde ukuthi ungaziguqula kanjani izimo ngenkathi uhlala uthembekile kumagugu akho.

Lawa makghono afaka:

• ukusebenza ngenhloso, noma ukufunda ukuthi ungakucela kanjani okufunayo futhi uthathe izinyathelo zokukuthola
• ukusebenza ngokusebenzisana, noma ukufunda ukuthi ungabhekana kanjani nengxabano nezinselelo ebudlelwaneni
• ukusebenza kokuzihlonipha, noma ukuzakhela inhlonipho enkulu

Ukulawulwa kwemizwelo

Kwesinye isikhathi ungazizwa sengathi akukho lapho ungaphunyuka khona emizweni yakho. Kepha njengoba kunzima njengokuzwakala, kungenzeka ukubaphatha ngosizo oluncane.

Amakhono wokulawulwa kwemizwelo akusiza ukuthi ufunde ukubhekana nokusabela okuyisisekelo kwemizwa ngaphambi kokuthi kuholele ochungechungeni lwezinto ezenzekayo ezicindezelayo. Ngokwesibonelo, umuzwa oyinhloko wentukuthelo ungaholela ekubeni necala, ukungabi nalutho, amahloni, ngisho nokucindezeleka.

Amakhono wokulawulwa kwemizwelo akufundisa uku:

• bona imizwa
• ukunqoba izithiyo zemizwa ezinemiphumela emihle
• ukunciphisa ukuba sengozini
• ukwandisa imizwelo enemiphumela emihle
• khumbula kakhulu imizwa ngaphandle kokwahlulela
• ziveze emizweni yakho
• gwema ukunikela ezifisweni ezingokomzwelo
• ukuxazulula izinkinga ngezindlela eziwusizo

Yiziphi izindlela ezisetshenziswa yi-DBT?

I-DBT isebenzisa izinhlobo ezintathu zezindlela zokwelapha ukufundisa amakhono amane ayisisekelo okuxoxwe ngawo ngenhla. Abanye bakholelwa ukuthi le nhlanganisela yamasu iyingxenye yalokho okwenza i-DBT iphumelele kakhulu.

Ukwelashwa komuntu ngamunye

I-DBT ivame ukufaka ihora lokwelashwa komuntu ngamunye isonto ngalinye. Kulezi zikhathi, uzokhuluma nodokotela wakho mayelana nanoma yini osebenza kuyo noma ozama ukuyiphatha.

Umelaphi wakho uzosebenzisa lesi sikhathi ukwakha amakhono akho futhi akusize uzulazule ezinselele ezithile.

Ukuqeqeshwa kwamakhono

I-DBT ifaka iqembu lokuqeqesha amakhono, elifana neseshini yokwelashwa kweqembu.

Amaqembu wamakhono ajwayele ukuhlangana kanye ngesonto amahora amabili kuya kwamathathu. Imihlangano ivame ukuhlala amasonto angama-24, kepha izinhlelo eziningi ze-DBT ziphinda ukuqeqeshwa kwamakhono ukuze uhlelo luhlale unyaka ogcwele.

Ngesikhathi seqembu lamakhono, uzofunda futhi usebenzise ikhono ngalinye, ukhulume ngezimo nabanye abantu abaseqenjini lakho. Lesi ngesinye sezinto ezisemqoka ze-DBT.

Ukuqeqeshwa kwefoni

Abanye abelaphi baphinde banikeze ukuqeqeshwa kwefoni ukuthola ukwesekwa okwengeziwe phakathi kokuqokwa kwakho komuntu ngamunye. Lokhu kungaba yinto enhle ukuba nayo ephaketheni lakho langemuva uma uvame ukuzithola uzizwa ukhungathekile noma udinga nje ukwesekwa okwengeziwe.

Ngocingo, umelaphi wakho uzokukhombisa ukuthi uwasebenzisa kanjani amakhono akho e-DBT ukubhekana nenselelo osuyitholile.

Yiziphi izimo i-DBT engasiza ekwelapheni?

I-DBT yaqale yathuthukiswa ukusiza ukuthuthukisa izimpawu ze-BPD nemicabango eqhubekayo yokuzibulala. Namuhla, kubhekwa njengenye yezokwelapha eziphumelela kakhulu ze-BPD.

Isibonelo, ucwaningo luka-2014 lubheke ukuthi abantu abangama-47 abane-BPD baphendule kanjani ku-DBT. Ngemuva konyaka wokwelashwa, amaphesenti angama-77 awabe esahlangabezana nezindlela zokuxilonga ze-BPD.

I-DBT ingasiza futhi ngezimo ezahlukahlukene, kufaka phakathi:

• Ukuphazamiseka kokusebenzisa izidakamizwa. I-DBT ingasiza ukukhuthaza ukusebenzisa nokunciphisa ukubuyela emuva.
• Ukucindezeleka. Ucwaningo oluncane luka-2003 lwathola inhlanganisela yama-anti-depressants kanti i-DBT yayisebenza kangcono ekwelapheni ukucindezeleka kubantu abadala kunalezo zokulwa nezidambisi zodwa.
• Izinkinga zokudla. Ucwaningo oludala kusuka ngo-2001 lubheke ukuthi i-DBT isize kanjani iqembu elincane labesifazane abanenkinga yokudla ngokweqile. Kulabo ababambe iqhaza kwi-DBT, amaphesenti angama-89 ayeke ukudla ngokweqile ngemuva kokuphathwa.

Okubalulekile

I-DBT uhlobo lwezokwelapha oluvame ukusetshenziselwa ukunciphisa izimpawu ze-BPD, kodwa futhi lunokusetshenziswa okunye futhi.

Uma uvame ukuzithola ucindezelekile ngokomzwelo futhi ufuna ukufunda amasu amasha okubhekana nokubhekana nesimo, i-DBT ingahle ikulungele.