Wi ɔl gɛt difrɛn tin dɛn we de kam ɛn go na wi maynd, nɔto so? Sɔntɛnde, wi kin stɔp fɔ tink bɔt bad tin ɛn fil bad fɔ lɔng tɛm. Tins lek "Wetin mek dis de hapun to mi?" en "A so fail" mek wi sad. So, tide wi de tɔk bɔt wan fayn fayn saykotɛrapi we de ɛp wi fɔ go bifo wit di valyu dɛm na layf, witout fɔ rɔnawe pan dɛn tin ya.
Fɔ tɔk am simpul wan, wetin na dis AKT?
Akseptans ɛn Kɔmitmɛnt Tɛrapi (ACT) na saykotɛrapi we de ɛp yu fɔ aksept yu tin dɛm wae de mɔna yu ɛn fil, pas fɔ fɛt dɛm, ɛn di sem tɛm, ɛp yu fɔ liv layf we gɛt minin ɛn fulfil.
Dis de tɔk mɔ bɔt tu men tin dɛn:
1. Fɔ gri wit wetin yu de du: Fɔ gri se wetin yu de tink ɛn fil na nɔmal tin we yu maynd de du to sɔm tin dɛn.
2. Kɔmitmɛnt: Kɔmit fɔ mek di chenj dɛn we yu nid na yu layf we go gri wit wetin yu valyu.
Imajin se yu gɛt big prɛzɛntɛnshɔn fɔ gi na di ɔfis. Yu kin tink se, "O, a de fred so, a go fel dis." Na nɔmal tin fɔ mek yu fil fred ɛn wɔri sɔm tɛm lɛk dis. Tru ACT, yu kin lan fɔ luk dis tinkin difrɛn we. Yu kin tink se, "A de fred, bɔt dat na nɔmal tin. A dɔn praktis fayn fayn wan bifo di prɛzɛntɛnshɔn ɛn a go fes am wit kɔnfidɛns."
Tru dis tritmɛnt, yu kin lan se aw yu de fil na nɔmal tin fɔ bi mɔtalman. Yu kin lan aw fɔ tink di kayn we we go ɛp yu fɔ rich yu yon gol dɛn.
Us kɔndishɔn dɛn dis tritmɛnt de ɛp fɔ du?
ACT tεrapi kin εp yu fכ mεnεj dεn mental hεlth kכndyushכn dεm ya:
- Adikshɔn
- Di prɔblɛm dɛn we kin apin we pɔsin de drink rɔm
- Di prɔblɛm dɛn we kin mek pɔsin wɔri
- Pwɛl at
- Di prɔblɛm dɛn we pɔsin kin gɛt we i de it
- Disɔda we de mek pɔsin fil bad (OCD) .
- Pɔst-traumatik strɛs disɔda (PTSD) .
- Sɔshial wɔri disɔda
- Strɛs
- Dizayd fɔ yuz sɔbstans
Apat frɔm dat, dis tritmɛnt we pɔsin kin gɛt kin ɛp pɔsin we de liv wit wan sik we de te ɔ we nɔ izi fɔ am, lɛk kansa, fɔ bia wit di impak we i kin gɛt pan in ɛvride layf ɛn tumara bambay.
Impɔtant tin na dat, ACT nɔr kin bi di fɔs layn tritmɛnt fɔ dɛn kayn tin ya ɔltɛm. Bɔrku tɛm, dɛn kin yuse am apat frɔm ɔda tritmɛnt (lɛk mɛrɛsin) wae yu dɔktɔ kin tɛl yu, ɔr as sɛkɔn layn tritmɛnt.
Udat dis tritmɛnt fit fɔ?
Ɛnibɔdi kin tek pat pan ACT tritmɛnt, bɔt stɔdi dɔn sho se i kin wok fayn pas ɔl fɔ yɔŋ pikin dɛn ɛn big pipul dɛn . Dis na bikɔs i nid fɔ yuz ‘abstrakt tinkin’. Dis min se di ebul fɔ ɔndastand kɔnsɛpt ɛn aydia dɛn we pɔsin nɔ de si ɔ we pɔsin kin si. Dis kin tranga smɔl fɔ smɔl pikin dɛn fɔ ɔndastand.
Wetin kin apin we dɛn de du tritmɛnt?
Insay yu fɔs sɛshɔn, yu go mit wit wan dɔktɔ we de mɛn yu. Fɔ ɛgzampul, dis kin bi pɔsin we de stɔdi bɔt pɔsin in maynd. Na de, i go aks yu kwɛstyɔn dɛn bɔt udat yu bi ɛn wetin yu want fɔ du. Dɛn go ɛksplen bak wetin yu kin ɛkspɛkt frɔm di tritmɛnt, aw lɔng di sɛshɔn dɛn go las, ɛn wetin dɛn go du insay ɛni sɛshɔn.
Fɔs, yu go gɛt bɔku tin dɛn fɔ no bɔt yu, ɛn yu go fil lɛk se i nɔ izi fɔ yu. Bɔt we ɛni sɛshɔn bigin, dɛn go mɛmba yu bɔt wetin wi bin tɔk bɔt di wik bifo, so yu nɔ go fɔgɛt am. Yu go gɛt di chans bak fɔ aks kwɛstyɔn ɛnitɛm.
ACT tritmɛnt de pe atɛnshɔn mɔ fɔ lan mɔ bɔt yusɛf ɛn yu valyu dɛn na layf. So, dɛn go tren yu fɔ du difrɛn difrɛn ɛksesaiz ɛn tɛknik dɛn.
- Sɛt yu yon gol dɛn ɛn ajɔst dɛn.
- Yu fɔ tink mɔ bɔt di tɛm we yu de naw.
- Difayn wetin yu valyu na layf.
- Ɛksplɔr aw yu de tink ɛn aw yu de fil.
- Chenj yu bihayvya as nid de.
Wetin na di 6 besik prɔses dɛm fɔ ACT tɛrapi?
ACT tεrapi de bays pan siks ki prכsεs dεm. Dɛn tin ya fɔ de insay ɛni ɛgzampul we yu de du. I tan lɛk gem fɔ kech ɛn trowe. Yu kin stat wit wan bɔl. We yu dɔn yus to am, yu kin ad ɔda wan. As tɛm de go, yu go ebul fɔ kech ɔl di siks bɔl dɛn wan tɛm. I nɔ mata if bɔl fɔdɔm na grɔn ɔ if i tek sɔm tɛm fɔ ad ɔda bɔl. Yu terapist go ɛp yu.
| Di Kɔr Prɔses | Fɔ tɔk am simpul wan... |
|---|---|
| 1. Fɔ gri wit wetin yu de du | Fɔ gri se tin dɛn ɛn filin dɛn, gud, bad, ɔ ɛnitin we de bitwin dɛn, kin kam na yu maynd. Fɔ alaw dɛn fɔ flɔ na yu maynd we yu nɔ fɛt dɛn. |
| 2. Kɔgnitiv Difyushɔn | ‘Disengaging’ yusɛf frɔm yu bad tin dɛn we yu de tink ɛn biliv. Dat min se, fɔ si sɔntin we de kam na yu maynd as sɔntin we jɔs de kam ɛn go, nɔto rial tin we de kɔntrol yu bihayvya. |
| 3. Fɔ De De | Fɔ pe atɛnshɔn pan wetin yu de fil insay di tɛm. Minimizing yu tinkin pan "wetin go apin tumara bambay?" ɛn tray fɔ si wetin rili de apin rawnd yu. |
| 4. Self-as-Kɔntɛks | Fɔ si yusɛf nɔr lɛk pɔrsin wae de shep yu jɔs bay yu ɛkspiriɛns, tinkin, ɔr filin, bɔt as big, kɔmplit pɔrsin wae dɔn ɛkspiriɛns ɔl dis. |
| 5. Valyu dɛn | Di standad dɛm we yu want fɔ liv bay, dat na, yu disayd fɔ yusɛf wetin impɔtant pas ɔl na layf fɔ yu. Dis nɔto tin dɛn we kin kɔmɔt frɔm ɔda pipul dɛn we de afɛkt dɛn, bɔt na yu yon. |
| 6. Akshɔn we dɛn dɔn du | Fɔ mek chenj dɛn we go ɛp yu fɔ du wetin yu dɔn plan fɔ du. Dɛn gol dɛn ya fɔ gri wit di tin dɛn we yu valyu. |
We ɔl dɛn siks tin ya kam togɛda, yu kin rich wan stet we dɛn kɔl ‘saykolojik fleksibiliti.’ Dat min se, nɔto di we aw yu de fil de gayd yu bihayvya, bɔt na di tin dɛn we yu valyu.
Wetin na di bɛnifit dɛn we ACT tritmɛnt kin gi?
Di big bɛnifit fɔ dis na, lɛk aw wi bin dɔn tɔk bifo tɛm, .Divεlכp 'saykolojik fleksibiliti'. Dat min se yu kin ɔndastand aw yu filin kin afɛkt yu layf, bɔt yu nɔ kin bog pan dɛn. Yu kin lan fɔ gri wit di tin dɛn we yu go ebul fɔ kɔntrol ɛn liv yu layf di we aw yu valyu.
Ɔda bɛnifit dɛn kin bi:
- Fɔ gɛt klia maynd.
- Ridyus pan de sayn dɛm lɛk pwɛl hat, wɔri, ɛn strɛs.
- Fɔ rɛdi fɔ sɛt yu yon gol dɛn ɛn wok fɔ du dɛn.
- Impruv kwaliti fɔ layf ɛn fɔ wok.
Ɛni risk de fɔ dis tritmɛnt?
We yu tek pat pan ɛni saykotɛrapi, yu fɔ mek yu no bɔt yu dip tin dɛn we yu de tink bɔt. Dis kin bi tin we nɔ kin izi fɔ du ɛn we nɔ kin izi fɔ yu. Bikɔs yu fɔ fes di tin dɛn we yu de tink ɛn fil dairekt wan, i nɔmal fɔ lɛ yu taya ɛn fil bad sɔntɛnde.
Dɔn bak, we yu de dil wit wan ɔndalayn mɛntɛl hεlth kɔndishɔn, risk kin de fɔ tink bɔt fɔ kil insɛf. Yu thɛrapist kin ɛp yu fɔ dil wit dɛn tin ya.
Insay imejensi, we min se if yu de na say we yu sik pasmak fɔ kɔntrol yusɛf, kɔl yu dɔktɔ wantɛm wantɛm, ɔ go na di ɔspitul Imejɛnsi Dipatmɛnt (ETU) we de nia yu. Mɛmba se nɔto yu wangren de.
Aw lɔng a go gɛt fɔ tek dis tritmɛnt?
Bikɔs ɔlman in gol ɛn rizin fɔ go fɛn tritmɛnt difrɛn, i nɔ pɔsibul fɔ gi wan patikyula tɛm we go wok fɔ ɔlman. Insay yu fɔs sɛshɔn, yu tritmɛnt pɔsin go gi yu wan rɔf aydia. Bɔku tɛm, una go mit wan tɛm insay di wik fɔ sɔm wiks.
De tin wae impɔtant pas ɔl na fɔ gɛt rizulyt bay di tray we yu de tray tranga wan.Tɛrapi nɔr kin izi, ɛn di rizɔlt nɔr kin apin wan de. I tan lɛk se yu de praktis spɔt - yu nɔ go ebul fɔ win mats if yu nɔ praktis. Fɔ mek yu ebul fɔ du wetin yu want, yu fɔ wok tranga wan ɛn tren yu bren nyu we dɛn.
If yu fil se yu de gɛt prɔblɛm wit dis ɛn nɔr ebul fɔ rich yu gol dɛm, tɔk bɔt am opin wan wit yu thɛrapist. Dɛn kin ɛp yu fɔ go bak na di rayt rod, ɔ tray fɔ du nyu we dɛn we go bɛtɛ alaynɛd wit yu valyu dɛn.
Mɛsej we dɛn kin kɛr go na os
- Di gol fɔ ACT tritmɛnt nɔto fɔ pul bad tin dɛn we yu de tink ɛn fil, bɔt fɔ chenj yu rilayshɔn wit dɛn.
- Dis tritmɛnt de ɛp yu fɔ liv yu layf bay aw yu valyu, pas fɔ rɔnata yu filin.
- Dis na prɔses wae de tek tɛm ɛn praktis, so na nɔrmal tin fɔ gɛt prɔblɛm dɛn we yu de go.
- Ɔltɛm woke klos wit yu thɛrapist. Nɔ fred fɔ tɔk opin wan bɔt aw yu de tink ɛn aw yu de fil.
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