Yu smɔl pikin kin strɛs wit di we aw i de fil? Lɛ wi tɔk bɔt Dayalɛktik Biɛvhɔ Tɛrapi (DBT)!

Yu yɔŋ pikin kin vɛks izi wan fɔ smɔl smɔl tin dɛn? Ɔ i kin kray bɔku we i fil bad? Yu dɔn ɛva fil lɛk se i nɔ kin izi fɔ dɛn fɔ kɔntrol di we aw dɛn de fil? Dis kin rili at fɔ dɛn ɛn fɔ yu. So tide wi go tɔk bɔt wan spɛshal kayn tritmɛnt wae kin ɛp pan tɛm lɛk dis. Na `(Dayalɛktik Biɛvhɔ Tɛrapi)` ɔ `(DBT)`.

Wetin na Dayalɛktik Biɛvhɔ Tɛrapi (DBT)?

Fɔ tɔk am simpul wan, Dayalɛktik Biɛvhɔ Tɛrapi (DBT) na spɛshal kɔyl we de ɛp yɔŋ pikin dɛn fɔ dil wit ɛn manej dɛn tranga filin, ɛn bak fɔ mek dɛn rilayshɔn wit ɔda pipul dɛn bɛtɛ. Na wan kayn tritmɛnt wae de pe atɛnshɔn pan aw pɔrsin de biev. Dis min se dɛn kin chenj di we aw di pikin de biev ɛn di we aw i de tink, ɛn dɛn kin tich di pikin di tin dɛn we i nid fɔ bia wit prɔblɛm dɛn we nɔ kin izi fɔ am ɛn prɔblɛm dɛn we i kin gɛt na layf.

Tink bɔt am, wi layf tan lɛk rɔla kɔsta. Wi kin go ɔp ɛn dɔŋ sɔntɛnde. Wi fɔ liv wit di bɔku bɔku filin dɛn we kin kam wit dɛn ɔp ɛn dɔŋ ya. Dɛn skil ya we wi kin gɛt frɔm `(DBT)` tan lɛk wɛpɔn na wi an. Dɛn skil ya kin ɛp wi fɔ dil wit de chalenj ɛn pen wae kin kam na layf, ɛn nɔr kin lɔs pan dɛn filin dɛm de.

Di wɔd "dialectic" min fɔ mek balans bitwin tu tin dɛn we tan lɛk se dɛn de agens dɛnsɛf. Insai dis tεrapi, dεn tu tin dεm na "Akseptans" εn "Cεnj." Dat min se, pan ɔl we i de ɛp di pikin fɔ ɔndastand ɛn gri wit wetin i de fil ɛn di tin dɛn we i de du, i de ɛp am bak fɔ mek di chenj dɛn we i nid fɔ kɔmɔt pan da tin de ɛn liv bɛtɛ layf ɛn gladi at. Dɛn tu tin ya de go togɛda.

Wetin kin rili apin wit `(DBT)`? Wetin na di men skil dɛm we di pikin kin gɛt?

DBT tɛrapi nɔr de woke di sem fɔ ɔlman, bikɔs ɔl pikin difrɛn. Bɔt in jɔnal, dis tritmɛnt de pe atɛnshɔn fɔ divɛlɔp 4 men skil dɛm. Lɛ wi tek wan luk pan wetin dɛn bi.

1. Fɔ tink gud wan

Dis rili impɔtant. Mindfulness min fɔ pe ful atɛnshɔn to wetin yu de du insay di moment, to de tinkin wae de kam na yu maynd, to de filin wae yu de gɛt. I min, we yu nɔ jɔj, "O, a de fil dis we, dis nɔ gud," bɔt fɔ obshɔb am as "O... A de fil dis we naw, a de gɛt dis tink." I tan lɛk se yu de luk yusɛf frɔm do. Dis kin ɛp yu fɔ kɔntrol di we aw yu de fil ɛn tink, pas fɔ lɛ yu lɔs pan dɛn.

Fɔ ɛgzampul, imajin se yu pikin kin vɛks bad bad wan wantɛm wantɛm. We yu de praktis fɔ tink gud wan, instead fɔ rɔnawe pan da vɛks de, yu kin wach tin dɛn lɛk, "A vɛks rayt naw, mi at de bit fast, mi an dɛn de shek." Dis kin ɛp yu fɔ kɔntrol di we aw yu de ansa da filin de wantɛm wantɛm.

2. Rigyuleshɔn fɔ di Imɔshɔn

Sɔntɛnde, wi yɔŋ pikin dɛn kin fil tin dɛn we rili strɔng lɛk fɔ fil bad, fɔ vɛks, ɛn fɔ fred. Da tɛm de, dɛn nɔ kin ebul fɔ kɔntrol dɛn. ``Imכshכn Rεgulεshכn`` min fכ tich dεm fכ כndastand wetin na dεn difεl imכshכn dεm ya, fכ ansa dεm di rayt we, ridyus dεn intensiti, εn inkrεs pכsitiv imכshכn dεm we dεn kam.

Insay dis, di pikin kin lan se:

• No di rayt we aw yu de fil.
• Ɔndastand wetin mek dɛn fil dɛn de.
• We dɛn fɔ ridyus di impak we di bad bad filin dɛn kin gɛt.
• Aw fɔ ad fayn ɛkspiriɛns dɛn to yu layf.

We di pikin gɛt dis skil, i kin ebul fɔ kɔntrol di we aw i de fil instead fɔ ple wit am.

3. Di we aw pɔsin kin bia wit prɔblɛm

Nɔto ɔltɛm layf na fayn rod. Sɔntɛnde, tɛm dɛn kin de we nɔ kin izi fɔ imajin ɛn we kin mek pɔsin fil pen. ``Distress Tolerance`` min fɔ gi di pikin di trɛnk ɛn di we aw i nid fɔ bia wit dɛn kayn tranga ɛn strɛs tɛm ya, fɔ go tru dɛn we i nɔ go brok ɛn mek di tin wɔs.

Dis tan lɛk sef ples fɔ de we big big briz kam, te i pas. Tru dɛn skil ya, di pikin kin lan:

• We dɛn fɔ mek yu maynd kol wantɛm wantɛm.
• Distract yusɛf di tɛm we tin tranga.
• Di We Dɛn We Yu De Du Tin fɔ Kɔrej Wisɛf.
• Aksept di tin we de apin naw fɔ di tɛm.

Dis nɔ min se yu nɔ fɔ luk fɔ sɔlv di prɔblɛm. Bɔt sɔntɛnde, we no sɔlv nɔ de wantɛm wantɛm, i kin rili impɔtant fɔ bia da prɛshɔn de.

4. Intapɔsɔnal Ɛfɛktiv

As mɔtalman, wi nɔ de liv wi wangren. Wi gɛt fɔ dil wit ɔda pipul dɛn ɔltɛm. Di skil ``Interpersonal Effectiveness`` de tich wi aw fɔ mek wi gɛt wɛlbɔdi rilayshɔn wit ɔda pipul dɛn, aw fɔ prizent wi nid ɛn aydia klia wan ɛn tranga wan we wi nɔ go agresiv ɔ put wisɛf dɔŋ (Assertiveness), ɛn aw fɔ sɔlv kɔnflikt wit sɛns we dɛn kam.

Insay dis, di pikin kin lan se:

• Aw fɔ aks fɔ wetin yu want.
• Aw fɔ se "nɔ" to rikwest dɛn we nɔ nid.
• Tɔk bɔt wetin yu tink ɛn rɛspɛkt wetin ɔda pipul dɛn de tink.
• Protɛkt yu bɔda dɛn na rileshɔnship.

We dɛn dɔn lan dɛn tin ya, di pikin go ebul fɔ gɛt bɔku bɔku padi biznɛs wit in padi dɛn, in fambul dɛn, ɛn in ticha dɛn.

Na di 4 men skil dɛm we pikin kin gɛt tru DBT:

• Mindfulness: Fɔ aksept wetin de apin insay di moment, de tink wae de kam na yu maynd, ɛn de filin wae yu de fil, lɛk aw dɛn de, witout jɔjmɛnt.
• Imɔshɔn Rɛgyuleshɔn: Fɔ ɔndastand ɛn ansa di rayt we to difrɛn imɔshɔn dɛm we nɔ izi.
• Distress Tolerance: Fɔ lan fɔ bia wit strɛs we yu kin gɛt ɛn nɔr kin brok.
• Intapɔsɔnal Effectiveness: Divɛlɔp skil fɔ aks fɔ wetin yu want klia wan, kip gud padi biznɛs, ɛn sɔlv prɔblɛm dɛn.

Udat DBT tɛrapi de ɛp?

Dɛn mek DBT tɛrapi spɛshal fɔ ɛp yɔŋ pikin dɛn we de tray tranga wan fɔ fil bad, we nɔ kin izi fɔ kɔntrol dɛn filin, we kin tink bɔt fɔ du bad to dɛnsɛf, ɔ we kin du ɔda tin dɛn we kin mek dɛn gɛt prɔblɛm.

Tu pan di men tin dɛm fɔ DBT na fɔ gi sɔpɔt ɛn validɛshɔn to di pikin, ɛn fɔ tich di skil dɛm fɔ mek di chenj dɛm we i nid fɔ liv gladi, wɛlbɔdi layf. Dat min se, we wi de aksept di pikin, se, "A ɔndastand se yu de fil dis we, na nɔmal tin," wi de gayd dɛn bay we wi se, "Bɔt lɛ wi du dɛn tin ya fɔ kɔmɔt na dis sityueshɔn."

Aw dɛn kin gi DBT tɛrapi?

Dɛn kin tich DBT skil dɛn difrɛn men we dɛn:

• Individual Therapy Sessions: Na ya, di pikin ɛn di thɛrapist kin tɔk dɛn wan, dɛn kin pe atɛnshɔn pan di pikin in pasɔnal prɔblɛm ɛn aw i de fil, ɛn ɛp dɛn fɔ yuz DBT skil dɛm na ɛvride layf.
• Multifamily Group Therapy Sessions: Dis na di say we wan grup fɔ pikin dɛn ɛn dɛn mama ɛn papa ɔ di wan dɛn we de kia fɔ dɛn kin kam togɛda. Ɔlman kin lan DBT skil togɛda ɛn lan frɔm dɛnsɛf in ɛkspiriɛns. Dis kin bi insay wan vayrɔyal sɛtin ɔ insay pɔsin.
• Fɔn Kɔch: If pikin ɔ mama ɔ papa gɛt prɔblɛm bitwin di kɔyl sɛshɔn dɛm, dɛn kin kɔl di tritmɛnt pɔsin ɛn gɛt ɛp ɛn gayd fɔ aw fɔ yuz DBT skil dɛm da tɛm de.

Dɛn kin tich ɔl dɛn skil ya fɔ yuz na ɛvride layf. As pikin dɛn de praktis dɛn tin ya smɔl smɔl, dɛn go ebul fɔ kɔntrol di we aw dɛn de fil, dɛn go gɛt bɛtɛ padi biznɛs wit ɔda pipul dɛn, ɛn dɛn go gɛt mɔ abit fɔ liv dɛn layf.

Aw a go fɛn DBT tɛrapi fɔ mi yɔŋ pikin?

If yu pikin de strɛs wit strɔng filin ɛn yu tink se i de ɔnda bɔku strɛs, tɔk to yu famili dɔktɔ fɔs. I kin rifer yu to kwalifay bihayvya wɛlbɔdi prɔvayda we tren fɔ Dayalɛktik Biɛvhɔ Tɛrapi (DBT). Yu kin aks bak bɔt dɛn savis ya tru saykayatrist ɛn sayɛnsman dɛm.

I kin tek smɔl fɔ fɛn fɔ fɛn ples dɛn we de gi DBT na Sri Lanka, bɔt if yu tray, yu nɔ go ebul fɔ fɛn wan. Sɔm prayvet ɔspitul ɛn advays sɛnta dɛn kin gɛt dɛn tin ya.

Di tin we impɔtant pas ɔl fɔ mɛmba (Take-Home Message) .

We yu tich yu yɔŋ pikin fɔ tink gud wan, fɔ kɔntrol aw i de fil, fɔ bia wit prɔblɛm dɛn na layf, ɛn fɔ de wit ɔda pipul dɛn, dat go ɛp am fɔ mek gud chenj na in layf ɛn ɛp am fɔ bi pɔsin we balans ɛn gladi.

DBT nɔto majik. I tek tɛm, yu pikin fɔ gi yu layf to Gɔd, ɛn sɔpɔt yu. Bɔt di tin dɛn we kin apin kin fayn fɔ du dat. Yu pikin go lan tin dɛn we go las fɔ ɔl in layf. So, nɔ giv ɔp fɔ op. Gɛt di ɛp we yu nid.

Mɛmba se nɔto yu wangren de. Nɔto yu pikin nɔmɔ de gɛt dɛn prɔblɛm dɛn ya. If yu gayd ɛn sɔpɔt yu di rayt we, yu go ebul fɔ win ɛni prɔblɛm we nɔ izi fɔ yu.

` Yut, Imɔshɔn, Mental Ɛlth, DBT, Kɔnsɛl, Biɛvhɔral Tɛrapi, Sri Lanka