Na nɔmal tin fɔ gɛt bad, dak tin dɛn sɔntɛnde, nɔto so? Bɔt if yu de sɔfa wit pwɛl hat, dɛn bad tin ya kin wɔs pas aw yu kin tink. Smɔl smɔl, dɛn tin ya kin bigin fɔ kɔntrol yu maynd, chenj di we aw yu de si rial tin, ɛn mek di wan ol wɔl luk dak. Bɔt nɔ wɔri, wan pawaful tin de we wi kin yuz na wi maynd fɔ kɔntrol ɛn chalenj dɛn tin ya we wi kin tink bɔt. Dat na `Kɔgnitiv Tɛrapi`.
Wetin na dis Kɔgnitiv Tɛrapi?
Fɔ tɔk am simpul wan, `Kɔgnitiv Tɛrapi` na wan kayn saykotɛrapi we de yuz fɔ tɔk. Sɔm pipul dɛn kin kɔl am bak "Talk Therapy." I min fɔ ɔndastand di kɔnekshɔn bitwin yu tinkin, filin, ɛn bihayvya ɛn ɛp yu fɔ chenj di bad we aw yu de tink we de mɔna yu.
Di besik prinsipul fɔ dis tritmɛnt na dat "wi tinkin de afɛkt wi mud dairekt wan."
Pɔsin wae gɛt pwɛl hat sik kin gɛt bad bad tin wae kin kam na in maynd ɔltɛm ɛn nɔr kin tray tranga wan. Wi kin kɔl dɛn tin ya "Ɔtomɛtik Tin dɛm". Tink bɔt if dɛn tin ya kin apin na yu maynd ɔltɛm.
| Ɔtomɛtik Negativ Tink | Aw i kin fil lɛk |
|---|---|
| "Evritin we a de du de go rong. A no fit du enitin rait." | Fɔ at pwɛl, fɔ nɔ ebul fɔ du natin. |
| "Nɔbɔdi nɔ lɛk mi. A de mi wan." | Fɔ de yu wan, fɔ fil bad, fɔ tink bɔt fɔ pul yusɛf kɔmɔt na di sosayti. |
| "A nɔto gud mama/papa/patna." | Fɔ fil gilti, fɔ fil bad bɔt yusɛf. |
| "Mi layf nɔ go ɛva bɛtɛ. A go de sɔfa ɔltɛm." | Fɔ fred fɔ tumara bambay, fɔ gɛt bɔku prɛshɔn. |
Sɔntɛm smɔl tru tin de insay dɛn tin ya we wi de tink bɔt. Bɔt wit pwɛl hat, dis smɔl trut kin bi big distɔrshɔn, ɛn yu kin bigin fɔ si rial tin dɛn we yu de ɛgzajarayt. `Cognitive Therapy` de tich yu fɔ no dɛn tin ya, chalenj dɛm, ɛn kɔrɛkt dɛm.
Di impɔtant tin na dat, dis nɔto bɔt di "pawa fɔ tink gud wan." Dis na bɔt di "pawa fɔ tink rial." We yu bigin fɔ tink di rayt we, yu kin bigin fɔ fil fayn ɔtomɛtik wan.
Aw dis tritmɛnt kin wok?
Insay dis tritmɛnt, dɛn kin tich yu fɔ sheb prɔblɛm dɛn we yu fil se tu big fɔ sɔlv to smɔl smɔl pat dɛn we yu kin ebul fɔ kɔntrol. Bɔku tɛm, dɛn kin sheb wan prɔblɛm to dɛn pat ya:
- Kwɛstyɔn: Aw yu si di prɔblɛm?
- Tin dɛn fɔ Tink: Us tin dɛn kin kam na yu maynd bɔt da kwɛstyɔn de?
- Imɔshɔn: Na di filin wae yu de fil da tɛm de (sɔri, vɛks, frayd).
- Fyzikal sɛns: Tin dɛm wae yu de fil na yu bɔdi (at de bit, bɛlɛ de at).
- Di tin dɛn we yu fɔ du: Tin dɛn we yu kin du bifo di kwɛstyɔn, we yu de aks am, ɛn afta yu aks am.
We yu lan fɔ "sɔlv" prɔblɛm dis we, yu go no se i nɔto so big tin.
Wan dɔktɔ we tren fɔ mɛn yu kin tich yu di tin dɛn we yu nid fɔ du wit yu maynd. Dɔn, we yu de du tɛrapi, dɛn kin gi yu smɔl smɔl ɛksesaiz dɛn lɛk fɔ du yu os wok. Dis na ɛgzampul dɛn we de ɛp yu fɔ praktis fɔ yuz wetin yu dɔn lan fɔ sɔlv prɔblɛm dɛn we yu kin gɛt na layf. I tan lɛk se yu de lan fɔ drayv motoka. Yu kin praktis fɔs wit pɔsin we de gi advays, dɔn yu kin praktis fɔ drayv na rod fɔ yusɛf. Na di sem we, dɛn smɔl smɔl chenj ya we yu de mek ɛvride kin, as tɛm de go, mek big, las impɔtant improvement na yu mud ɛn aw yu de si layf.
Yu tink se dis rili de wok? Yu tink se i bɛtɛ pas mɛrɛsin?
Dis na kwɛstyɔn we bɔku pipul dɛn gɛt. Lɛ wi luk sɔm pan di tru tin dɛn we dɛn dɔn pruv tru risach.
1. As effektiv as mεdikeshכn: Dεn sho se kכgnitiv tεrapi kin woke lεk antidipreshכn fכ mild to mכdarεt diprεshכn. We dɛn du am di rayt we, i kin mek tin apin kwik kwik wan jɔs lɛk aw mɛrɛsin kin gi am.
2. I de mek pɔrsin nɔr gɛt dis sik bak: Wan pan de big prɔblɛm wae de kam wit pwɛl hat na wae pɔrsin gɛt dis sik bak. We yu kɔntinyu fɔ yuz di skil dɛm wae yu lan na dis tritmɛnt, yu kin ɛp fɔ mek yu nɔr gɛt di sik bak. I kin wok fayn fɔ lɔng tɛm pas fɔ tek mɛrɛsin.
3. I de ridyus di rεsidyual simptom dεm:Sɔntɛnde, pan ɔl we mɛrɛsin kin mek pɔsin fil fayn, di tin dɛn we kin lɛf fɔ apin kin stil de. Cognitive Therapy kin ɛp fɔ ridyus dɛn residual symptoms de.
Wit ɔ witout mɛrɛsin?
Dis nɔ nid fɔ bi "either or" choice. Fɔ sɔm pipul dɛm, Cognitive Therapy nɔmɔ kin bi inof. Bɔt fɔ bɔku pipul dɛn, if dɛn jɔyn ɔl tu di mɛrɛsin dɛn we de mek pɔsin fil bad ɛn di Kɔgnitiv Tɛrapi, dat kin mek dɛn gɛt di bɛst rizɔlt.
Bɔt dis tin we yu disayd fɔ du nɔto tin we yu wan go disayd fɔ du. Na sɔntin we yu ɛn yu dɔktɔ fɔ disayd togɛda fɔ no wetin bɛtɛ fɔ yu sityueshɔn.
We di maynd gɛt wɛlbɔdi, di bɔdi kin fil wɛl bak.
Pwɛl hat kin sho wi aw di maynd ɛn bɔdi gɛt sɔntin fɔ du wit dɛnsɛf. Pipul wae gɛt pwɛl hat sik kin gɛt bɔrku sayn dɛm na dɛn bɔdi apat frɔm aw dɛn kin fil bad. Kɔgnitiv tritmɛnt kin mek yu fil fayn ɛn ɛp fɔ gɛt dɛn sik ya na yu bɔdi bak.
- I de mek yu bɔdi gɛt mɔ trɛnk .
- I de mek di slip kwaliti ɛn di tɛm we i fɔ slip bɛtɛ.
- I de mek pɔsin want fɔ it mɔ ɛn i de mek i ebul fɔ ɛnjɔy it bak.
- I kin ɛp bak fɔ mek pɔsin want fɔ du mami ɛn dadi biznɛs mɔ ɛn mɔ .
Apat frɔm dat, dis tritmɛnt kin rili fayn bak fɔ di wan dɛn we de sɔfa wit pen we nɔ de dɔn. Bɔrku pipul dɛm wae gɛt pwɛl hat sik kin gɛt pwɛl hat sik bak. Kɔgnitiv Tɛrapi kin trit dɛn tu tin ya di sem tɛm.
Aw a go bigin dis tritmɛnt?
If yu tink se yu kin gɛt pwɛl hat, di fɔs ɛn impɔtant tin we yu fɔ du na fɔ go to yu praymari dɔktɔ. I kin asɛs yu kɔndishɔn ɛn if nid de, i kin sɛn yu to dɔktɔ ɔ saykayatrist we spɛshal pan kɔgnitiv tɛrapi.
We yu mit wit yu dɔktɔ ɛn tɔk bɔt dis, nɔ fɔgɛt fɔ tɔk bɔt dɛn pɔynt ya:
- "A nid fɔ tek mɛrɛsin di tɛm we dɛn de trit mi?"
- "Yu kin ɛp mi fɔ fɛn tɛrapist we fit ɛn tren pan dis?"
- "Aw lɔng i kin tek fɔ mek a fil fayn?"
- "Aw a go no if dis tritmɛnt rayt fɔ mi?"
Di ansa to dɛn kwɛstyɔn ya go bi big trɛnk na yu hiling joyn.
Mɛsej we dɛn kin kɛr go na os
- Pwɛl hat nɔto jɔs fɔ fil bad. Na bad tin we yu de tink bɔt we dɔn kam na yu maynd.
- Cognitive Therapy na pawaful tritmɛnt we de tren yu maynd fɔ no dɛn bad tin ya, chalenj dɛn, ɛn tink bɔt rial tin.
- Fɔ bɔku pipul dɛn, dis tritmɛnt kin woke lɛk aw dɛn kin mɛn dɛn pwɛl hat, ɛn i kin ɛp bak fɔ mek dɛn nɔ gɛt di sik bak.
- If yu tink se yu gɛt pwɛl hat, nɔr frayd ɛn nɔr de sɔfa yu wan. Mek shɔ se yu go to yu dɔktɔ ɛn tɔk bɔt am. Dat na di fɔs step we yu kin tek fɔ mek yu wɛl.
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