Ukwelashwa Okunamandla Kwezemizwa

-Delile

• Yiziphi izimiso ze-REBT?
• Yiziphi izindlela ezisetshenziswa ku-REBT?
• Amasu wokuxazulula izinkinga
• Amasu wokuhlela kabusha kwengqondo
• Izindlela zokubhekana nezinkinga
• Ngabe i-REBT iqhathanisa kanjani ne-CBT?
• I-REBT iphumelela kangakanani?
• Ngimthola kanjani umelaphi owenza i-REBT?
• Okubalulekile

Kuyini ukwelashwa okunemizwa okunengqondo?

I-Rational emotive yokuziphatha therapy (REBT) uhlobo lwezokwelapha olwethulwe ngu-Albert Ellis ngawo-1950. Kuyindlela ekusiza ukuthi ubone izinkolelo ezingenangqondo namaphethini wokucabanga angalungile angaholela ezindabeni ezingokomzwelo noma zokuziphatha.

Lapho usuwabonile la maphethini, umelaphi uzokusiza ukuthi wakhe amasu wokuwafaka ngamaphethini wokucabanga anengqondo.

I-REBT ingaba wusizo ikakhulukazi kubantu abaphila nezinkinga ezahlukahlukene, kufaka phakathi:

• ukudana
• ukukhathazeka
• ukuziphatha okuluthayo
• phobias
• imizwa eyeqisayo yentukuthelo, yecala, noma yentukuthelo
• ukuzindela
• imikhuba yokudla engalungile
• ulaka
• izinkinga zokulala

Funda ukuze ufunde kabanzi nge-REBT, kufaka phakathi izimiso zayo eziyinhloko nokusebenza kwayo.

Yiziphi izimiso ze-REBT?

I-REBT isuselwe emcabangweni wokuthi abantu ngokuvamile bafuna ukwenza kahle empilweni. Isibonelo, mhlawumbe ufuna ukufeza izinhloso zakho futhi uthole injabulo. Kepha kwesinye isikhathi, imicabango nemizwa engenangqondo kuthikameza. Lezi zinkolelo zingaba nomthelela ekutheni ubona kanjani izimo nezehlakalo - imvamisa hhayi ukuthi zibe ngcono.

Cabanga ukuthi uthumele umlayezo kumuntu onenyanga eyodwa uthandana naye. Uyabona ukuthi bawufundile umyalezo, kodwa kudlula amahora amaningi kungekho mpendulo. Ngosuku olulandelayo, abakaphenduli namanje. Ungaqala ukucabanga ukuthi abakunaki ngoba abafuni ukukubona.

Ungase futhi uzitshele ukuthi wenze okuthile okungalungile ngesikhathi ugcina ukubabona, ungahle uzitshele ukuthi ubudlelwano abusoze buphumelele nokuthi uzoba wedwa impilo yakho yonke.

Nakhu ukuthi lesi sibonelo sikhombisa kanjani imigomo esemqoka - ebizwa ngama-ABCs - we-REBT:

• A kubhekiswa ku- (a)umcimbi noma isimo esidala ukusabela okungalungile noma impendulo. Kulesi sibonelo, i-A ukungabi nempendulo.
• B kubhekiswa ku- (b)ama-elief noma imicabango engenangqondo ongahle ube nayo ngomcimbi noma isimo. U-B kulesi sibonelo inkolelo yokuthi abasafuni ukukubona noma ukuthi wenze okuthile okungalungile nokuthi uzoba wedwa impilo yakho yonke.
• C kubhekiswa ku- (c)Kokubili, imizwa ecindezelayo, okuvela emicabangweni noma ezinkolelweni ezingenangqondo. Kulesi sibonelo, lokho kungafaka imizwa yokuzizwa ungelutho noma ukunganeli ngokwanele.

Kulesi simo, i-REBT ibizogxila ekusizeni wena ukuthi uqambe kabusha indlela ocabanga ngayo ngokuthi kungani lo muntu engaphendulanga. Mhlawumbe babematasa noma bamane bakhohlwe ukuphendula. Noma mhlawumbe abanantshisekelo yokuhlangana nawe futhi; uma kunjalo, lokho akusho ukuthi kukhona okungahambi kahle ngawe noma ukuthi uzochitha impilo yakho yonke uwedwa.

Yiziphi izindlela ezisetshenziswa ku-REBT?

I-REBT isebenzisa izinhlobo ezintathu zamasu, ezihambisana nama-ABC. Umelaphi ngamunye angasebenzisa inhlanganisela yamasu ehlukene ngokuncike kokuhlangenwe nakho kwabo okwedlule komtholampilo kanye nezimpawu zakho.

Amasu wokuxazulula izinkinga

Lawa masu angasiza ukubhekana nomcimbi wokuvula (A).

Zivame ukufaka ukusebenza ukuthuthukisa:

• amakhono okuxazulula izinkinga
• ukuzethemba
• amakhono omphakathi
• amakhono okwenza izinqumo
• amakhono okusombulula izingxabano

Amasu wokuhlela kabusha kwengqondo

Lezi zindlela zikusiza ukuthi ushintshe izinkolelo ezingenangqondo (B).

Zingafaka:

• amasu anengqondo noma okulungiswayo
• izithombe eziqondisiwe nokubona
• ukwenza kabusha, noma ukubheka izehlakalo ngenye indlela
• amahlaya nokuhlekisa
• ukuvezwa kwesimo esesabekayo
• ukuphikisana nemicabango engenangqondo

Izindlela zokubhekana nezinkinga

Izindlela zokubhekana nezinkinga zingakusiza uphathe kangcono imiphumela engokomzwelo (C) yemicabango engenangqondo.

Lezi zindlela zokubhekana nazo zingafaka:

• ukuphumula
• ukuluthwa
• ukuzindla

Kungakhathaleki ukuthi yiziphi izindlela abazisebenzisayo, umelaphi wakho naye uzokunika umsebenzi ozowenza wedwa phakathi kweseshini. Lokhu kukunika ithuba lokusebenzisa amakhono owafunda esimisweni kumanga akho ansuku zonke. Isibonelo, kungenzeka ukuthi ubhale phansi ukuthi uzizwa kanjani ngemuva kokuhlangabezana nokuthile okuvame ukukwenza uzizwe ukhathazekile futhi ucabange ukuthi impendulo yakho ikwenze wazizwa kanjani.

Ngabe i-REBT iqhathanisa kanjani ne-CBT?

Kukhona impikiswano ethile phakathi kochwepheshe mayelana nobudlelwano phakathi kwe-REBT kanye nokwelashwa kokuziphatha kwengqondo (CBT). Abanye babona i-REBT njengohlobo lwe-REBT, kanti abanye bathi yizindlela ezimbili ezihluke kakhulu.

Ngenkathi i-CBT ne-REBT kusekelwe ezimisweni ezifanayo, zinokuhlukahluka okubalulekile okuningana. Zombili izindlela zisebenza ukukusiza wamukele futhi ushintshe imicabango engenangqondo edala ukucindezeleka. Kepha i-REBT igcizelela kakhudlwana engxenyeni yokwamukela.

Umqambi we-REBT ubhekisa kulesi sici sokwelashwa njengokuzamukela okungenamibandela. Lokhu kuhilela ukuzama ukugwema ukuzihlulela wena nokwazi ukuthi abantu, kubandakanya nawe, bangakwazi futhi bazowenza amaphutha.

I-REBT nayo ihlukile ngoba kwesinye isikhathi isebenzisa amahlaya njengethuluzi lokwelapha ukukusiza uthathe izinto ngokungathi sína kakhulu noma ubheke izinto ngokuhlukile. Lokhu kungabandakanya opopayi, izingoma ezihlekisayo, noma indida.

I-REBT futhi yenza iphuzu lokubhekana nezimpawu zesibili, njengokukhathazeka ngokubhekana nokukhathazeka noma ukuzizwa ucindezelekile ngokuba nokudangala.

I-REBT iphumelela kangakanani?

I-REBT ngokuvamile yamukelwa njengohlobo olusebenzayo lokwelashwa. I-athikili engu-84 eshicilelwe ku-REBT iphethe ngokuthi ukwelashwa okuvumelekile okungasiza ekuphazamisekeni okuphoqelela ngokweqile, ukukhathazeka komphakathi, ukudangala, nokuziphatha okuphazamisayo. Kepha ukubuyekezwa kuveza isidingo sezilingo eziningi ezingahleliwe ukuqonda ukuthi i-REBT ingasiza kanjani ekwelapheni izimo ezahlukahlukene.

Ucwaningo oluncane luka-2016 lubheke izinzuzo zezikhathi ezijwayelekile ze-REBT nosonhlalakahle zokucindezeleka kwesikhathi eside. Ngemuva konyaka, ababambiqhaza benze uhambo oluncane baya kudokotela wabo wokunakekelwa okuyisisekelo. Ukusetshenziswa kwemithi kadokotela nakho kwehlile. Ucwaningo lwango-2014 luthole ngokufanayo ukuthi i-REBT ingaba yindlela yokwelapha ephumelelayo yokudangala emantombazaneni amancane.

Khumbula ukuthi abantu baphendula ngokuhlukile kuzo zonke izinhlobo zokwelashwa. Okusebenzela umuntu oyedwa kungenzeka kungakusebenzeli.

Ngimthola kanjani umelaphi owenza i-REBT?

Ukuthola umelaphi kungaba ngumsebenzi owesabekayo. Ukusiza ukwenza lula inqubo, qala ngokunaka izinto ezithile ongathanda ukubhekana nazo ekwelashweni. Ingabe zikhona izici ezithile ozifunayo kumelaphi? Ngabe ukhetha owesilisa noma owesifazane?

Kungasiza futhi ukuthola ukuthi ungakanani ongakusebenzisa ngokoqobo ngeseshini ngayinye. Abanye abelaphi kungenzeka bangathathi umshuwalense, kepha abaningi banikela ngemali ekhokhwayo eshibhile noma izinketho eziphansi. Le yingxoxo ejwayelekile yokuthi umelaphi abe neklayenti elingaba khona, ngakho-ke ungazizwa ungakhululekile ukubuza ngezindleko. Funda kabanzi ngokuthola ukwelashwa okungabizi.

Uma uhlala e-United States, ungathola izazi zokusebenza kwengqondo endaweni yangakini lapha. Lapho ubiza abangahle babe ngabelaphi, banikeze umbono omfushane walokho okufunayo ukuze uthole ukwelashwa bese ubuza ukuthi ngabe banolwazi oluthile nge-REBT. Uma kuzwakala kuthembisa, yenza i-aphoyintimenti.

Ungadangali uma uthola ukuthi ayifanele kahle ngesikhathi sakho sokuqala. Abanye abantu badinga ukubona abelaphi abambalwa ngaphambi kokuthola okulungile.

Nayi eminye imibuzo eyisithupha okufanele uzibuze yona ngemuva kokuqokwa kokuqala.

Okubalulekile

I-REBT uhlobo lwezokwelapha olungasiza ngezimo ezahlukahlukene zempilo yengqondo. Iyafana ne-CBT, kepha kukhona umehluko omkhulu phakathi kwalokhu okubili. Uma ufuna ukuphinda uqambe amanye amaphethini wakho wokucabanga, i-REBT ingaba yindlela enhle yokuzama.