Okooye ebirowoozo ebibi n’okutya ebikujjira mu birowoozo ku nnaku ezimu? Weesanga ng'olowooza ebintu nga, "Sirina bulungi," oba "Kino sisobola kukikola?" Mu butuufu, ffenna tulina ebirowoozo bino. Kya bulijjo nnyo. Naye watya singa ebirowoozo bino bitandika okufuga obulamu bwaffe? Awo we twetaaga obuyambi. Leero tugenda kwogera ku kika ky’obujjanjabi bw’eby’omwoyo obuyinza okuyamba ennyo mu biseera nga bino.
Kino EKIKOLWA kye ki?
ACT kifupi kya Acceptance and Commitment Therapy . Ye ngeri ya bujjanjabi bw’eby’omwoyo. Mu ngeri ennyangu, obujjanjabi buno buzingiramu okuyiga okukkiriza n’okulekera awo okulwanyisa ebirowoozo byo n’enneewulira zo embi. Olwo, mu kifo ky’okubaleka okukufuga, essira oliteeka ku kukola ku bintu ebikulu ennyo gy’oli (empisa zo) .
Kuba akafaananyi ng’olina ennyanjula gy’olina okukola mu ofiisi. Kya bulijjo okulowooza nti, "Oh, ntya, ngenda kulemererwa kino." Enkola ya ACT ekuyigiriza okukkiriza ekirowoozo kino okusinga okukirwanyisa. Kikuyigiriza okulowooza nti, "Okay, mpulira nga ntya, ekyo kya bulijjo. Naye nja kwegezaamu n'okuzimba obwesige bwange nga nnyanjula tennabaawo."
Mu nkola eno, tuyiga nti enneewulira zaffe kitundu ku kye tuli ng’abantu. Mu kifo ky’okulwanyisa enneewulira ezo, tuyiga okubeera nazo.
Obujjanjabi buno buyamba ku mbeera ki?
Obujjanjabi bwa ACT busobola okuyamba okuwa obuweerero ku nsonga ez‟enjawulo ez‟obulamu bw‟omutwe, omuli:
- Emize
- Obuzibu mu kunywa omwenge
- Obuzibu bw‟okweraliikirira
- Ennaku
- Obuzibu mu kulya
- Ebirowoozo n‟ebikolwa ebiteetaagibwa (Obsessive-compulsive disorder - OCD) .
- Obuzibu bw‟okunyigirizibwa oluvannyuma lw‟okukosebwa (PTSD) .
- Obuzibu bw‟okweraliikirira mu bantu
- Okukoowa
Okugatta ku ekyo, enkola eno ey’obujjanjabi eyamba nnyo omuntu abeera n’obulwadde obutawona nga kookolo, n’olwekyo ayolekedde okusoomoozebwa okujja n’obulamu.
Naye jjukira nti obujjanjabi buno si bwe butera okusooka okujjanjaba embeera zino. It is often used as an adjunct or second-line treatment , wamu n’eddagala eddala omusawo ly’ayinza okukuwa.
Emitendera emikulu 6 egy’obujjanjabi bwa ACT
Obujjanjabi bwa ACT bwesigamiziddwa ku nkola mukaaga enkulu. Enkola eno erimu okwegezaamu bino kimu ku kimu n’okubiyingiza mu bulamu bwo. Kiba ng’okukola juggling. Okusooka, weegezaamu okukwata omupiira gumu. Bw’omala okukimanyiira, oyongerako ekirala. Ekiseera bwe kinaagenda kiyitawo, ojja kusobola okufuga emipiira gyonna 6 omulundi gumu. Ka tulabe emitendera gino 6 gye giri.
| Enkola Enkulu | Katukitegeere mu ngeri ennyangu (Ennyonyola Ennyangu) |
|---|---|
| 1. Okukkiriza | Okukkiriza nti ojja kuba n’ebirowoozo n’enneewulira ez’engeri yonna, ebirungi, ebibi oba ebya bulijjo. Okubakkiriza okujja nga tebalwanyisa. |
| 2. Okukendeeza ku kutegeera | Okutegeera nti ebirowoozo ebibi ‘birowoozo’ byokka, so si ‘bituufu’. Ekirowoozo bwe kijja, weegezeemu okukitunuulira ng'omuntu ow'ebweru, ng'ogamba nti, "Nnina ekirowoozo kino." |
| 3. Okubeera mu kiseera kino (Okubeerawo) . | Essira okulissa ku bigenda mu maaso mu kiseera kino, nga tofaayo ku what ifs. Okwegezangamu okulowooza. |
| 4. Oli munene okusinga ebirowoozo byo (Self-as-Context) . | Okutegeera nti toli muntu yekka akoleddwa ku by’oyitamu, ebirowoozo byo, oba enneewulira zo. Oli muntu alaba n’okwetegereza bino byonna. |
| 5. Okuzuula Empisa | Kiki ekikulu ennyo gy’oli mu bulamu? (e.g., okubeera ow’ekisa, okubeera mukwano omulungi, okubeera omuyiiya). Okuzuula empisa zo, nga tolina buyinza bwa balala. |
| 6. Ekikolwa ekyewaddeyo | Teekawo ebiruubirirwa ebijja okuleeta enjawulo mu bulamu bwo, nga bikwatagana n’empisa z’ozudde, era okole okutuukako. Ne bw’oba owulira ng’otya oba ng’olina ennaku, genda mu maaso olw’empisa ezo. |
Migaso ki egiri mu bujjanjabi buno?
Omugaso omukulu ogw'obujjanjabi bwa ACT kwe kukulaakulanya okukyusakyusa mu birowoozo . Kwe kugamba, obusobozi okubeera n’enneewulira zo era ng’ogoberera empisa zo, okusinga okuzireka okufuga obulamu bwo.
Ebirungi ebirala bye bino:
- Okubeera n’ebirowoozo ebitegeerekeka obulungi
- Obubonero bw’okwennyamira, okweraliikirira n’okunyigirizibwa okukendeera
- Okubeera n’okwagala okuteekawo ebiruubirirwa mu bulamu n’okubituukiriza
- Okulongoosa omutindo gw‟obulamu n‟obusobozi bw‟okukola emirimu egya bulijjo
Waliwo akabi konna akali mu bujjanjabi buno?
Nga bwe kiri ku bujjanjabi bwonna obw’obujjanjabi obw’omutwe, ojja kusabibwa okuleeta ebirowoozo n’enneewulira z’oyinza obutayagala kwolekagana nazo, ebiyinza okukuleetera okuwulira nga tolina mirembe, okukoowa oba ennaku oluusi. Kino kya bulijjo nnyo.
Nga waliwo embeera z‟obulamu bw‟omutwe ezimu, wayinza okubaawo akabi k‟okulowooza okwetta. Bw’oba olina ebirowoozo bino ng’ojjanjabibwa, kikulu nnyo okutegeeza omusawo wo oba omusawo. Mu mbeera enzibu bwetyo, genda mu kisenge ky’abalwadde ab’amangu mu ddwaaliro ekikuli okumpi (ETU) mu bwangu oba yogerako n’omuntu gwe weesiga. Jjukira nti toli wekka mu lugendo luno.
Obujjanjabi buno bujja kwetaagisa okumala bbanga ki?
Tewali kiseera kituufu kino kibeerawo, kuba kyawukana okusinziira ku muntu. Omusawo wo ajja kukuwa endowooza enzijuvu ku kino mu kiseera ky’olusoma lwo olusooka. Mu budde obutuufu, muyinza okwetaaga okusisinkana omulundi gumu mu wiiki, okumala wiiki ntono oba okumala emyezi mitono.
Ekisinga obukulu nti ebivaamu by’ofuna mu kino byesigamiziddwa ku kaweefube gw’ossaamu.Kino si bulogo. Kiba ng’okwegezangamu mu muzannyo. Tosobola kuwangula mupiira nga tewegezezza. Naawe ebintu bino by’oyiga awaka olina okwegezaamu. Olwo lwokka enkola zino lwe zijja okufuuka ekitundu ku bulamu bwo.
Obubaka Obutwala Awaka
- ACT ye therapy ekuyigiriza okulekera awo okulwanyisa ebirowoozo n’enneewulira embi, okubikkiriza, n’okubeera okusinziira ku mpisa zo.
- Eno nkola eyeetaaga okutendekebwa era erimu emitendera emikulu 6.
- Kino si kintu ekijja okukuwa ebivaamu mu kiro kimu. Okwewaayo kwo n’enkola yo kyetaagisa nnyo okusobola okutuuka ku buwanguzi.
- Kya bulijjo okuwulira ng’olina amaanyi mu birowoozo era nga tolina mirembe ng’ojjanjabibwa. Naye si ggwe wekka. Bulijjo yogerako mu lwatu n’omusawo wo oba omusawo.
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