Wali owulira ng’ebirowoozo byo bye bisinga okubeera omulabe wo? Waliwo ebiseera lw'owulira ennaku era ng'ozitowa awatali nsonga, nga buli kimu kirabika nga kikyamu, era n'olowooza nti, "Tewali kintambula bulungi." Ebirowoozo bino ebibi bisobola okutuleetera okwennyamira. Leero, tugenda kwogera ku bujjanjabi obw'omugaso ennyo obuyinza okukuyamba okufuga ebirowoozo bino n'okulongoosa obulamu bwo obw'omutwe .
Obujjanjabi bw’okutegeera kye ki?
Mu ngeri ennyangu, Cognitive Therapy (CT) bujjanjabi bwa bwongo obw’ekiseera ekitono nga bwesigamiziddwa ku ndowooza nti engeri gye tulowoozaamu ekosa butereevu enneewulira zaffe n’ebikolwa byaffe. Abantu abamu era bakiyita "obujjanjabi obw'okwogera." Mu kifo ky’okwesigamira ku musawo omujjanjabi okumala emyezi oba emyaka, omulwadde aweebwa ebikozesebwa okwekenneenya ebirowoozo bye.
Teebereza emboozi eno. Shanika mukungu wa waggulu mu bbanka. Wabula olw’obuzibu mu kkampuni gye yali akolera, yafiirwa omulimu emirundi egiwerako okumala emyaka. Buli lwe yafunanga omulimu omulala, situleesi eyaliwo buli kiseera yamalawo ddala obwesige bwe. Yatandika okulowooza nti, "Ne bwe mba nsasula bulungi ntya oba ekifo kyange kiri waggulu kitya, omulimu guno nja kugufiirwa essaawa yonna." Ekirowoozo kino kyamusika mpolampola mu mbeera ey’okwennyamira.
Oluvannyuma lwa Shanika okuyingizibwa mu Cognitive Therapy, yayiga okutunuulira ebirowoozo bye mu ngeri ey’enjawulo. Mu kifo ky'okulowooza nti, "Singa nfiirwa omulimu guno, tewali mulala ajja kunpangisa," yayiga okulowooza nti, "Okay, singa nfiirwa omulimu guno, nja kutunuulira ensonga lwaki era nneetegeke bulungi interview eddako." Mu ngeri eno bwe yakyusa endowooza ye, yasobola okukyusa enneewulira ze n’obulamu bwe.
Mu Cognitive Therapy, essira tulitadde ku birowoozo ebijja mu birowoozo byo mu kiseera kino, okusinga okutunuulira ebibaddewo emabega oba enneewulira ku bazadde bo. Twekebera okulaba engeri ebirowoozo ebyo gye bituufu ddala.
Kino kikola kitya? Endowooza zaffe enkyamu ze ziruwa?
Mu bujjanjabi buno, tuyigirizibwa okutegeera enkola z‟endowooza eza bulijjo, ezitali nnungi (Thinking Errors oba Cognitive Distortions) ezikosa enneewulira zaffe. Bino bye bintu bye tukola mu mitwe gyaffe nga tetutegedde. Bino bye bimu ku byokulabirako.
| Ensobi mu Kulowooza | Ekyokulabirako eky’enjawulo |
|---|---|
| Okulowooza Byonna-oba-Tewali | "Bwe mba sisobola kufuna A ku kigezo kino, mba nnemereddwa ddala." (Naye B oba C nayo si pass?) |
| Okugatta ebintu ebisukkiridde | "Teyakwata ssimu yange. Tanfaako." (Oboolyawo ali busy, nedda?) |
| Okwerabira ebirungi n'olowooza ku bibi byokka (Mental Filter) | Ne bw’ofuna okusiimibwa emirundi 10 olunaku lwonna, okyalowooza ku kuvumirira okutono okuva eri omuntu omu olunaku lwonna. |
| Okulowooza nti ekisinga obubi kijja kubaawo (Catastrophizing) . | "Nnina okusesema okutono. Eno eyinza okuba entandikwa y'obulwadde obw'amaanyi." |
Bw’omala okuzuula endowooza zino enkyamu, ekiddako kwe kuzisomooza. Weegezeemu okwebuuza nti, "Bujulizi ki obuliwo obulaga nti kino kituufu?" ne "Bujulizi ki obuliwo obuwakanya kino?"
Kiyinza okukola obulungi okusinga eddagala?
Kino kibuuzo abantu bangi kye balina. Mu butuufu, okunoonyereza kungi kuzudde nti Cognitive Therapy nkola eyinza okuba ennungi nga, era oluusi ekola okusinga, eddagala eriwonya ebizibu eby’enjawulo eby’omutwe n’omubiri, omuli okwennyamira, okweraliikirira, obuzibu mu kulya, n’obulumi obutawona.
Okunoonyereza okunene munaana kukakasizza nti, naddala mu mbeera eziddamu okulwala ng’okwennyamira, abalwadde abakola obujjanjabi obw’okutegeera balina omuwendo gw’okuddamu okulwala ogwa wansi ebitundu 50% okusinga abo abafuna eddagala lyokka.
Obubaka obuva mu kino buli nti, "Tolina kwesigama ku ddagala obulamu bwo bwonna . Osobola okuyiga obukugu okufuga ebirowoozo byo n'okukendeeza oba okumalawo obwetaavu bw'eddagala."
Naye kino tekitegeeza nti olina okulekera awo amangu ddala okumira eddagala omusawo lye yakulagidde. Tosalawo ng’okwo wekka. Bulijjo yogerako n’omusawo wo era ogoberere amagezi ge. Ku balwadde abamu, okugatta eddagala n’obujjanjabi obw’okutegeera (Cognitive Therapy) kiyinza okuvaamu ebisinga obulungi.
Oyinza otya okufuuka ‘omusawo’ wo?
Ekirungi ku Cognitive Therapy kwe kuba nti ekufuula ‘omusawo’ wo. Waliwo dduyiro ennyangu ennyo, ez’omugaso ezikozesebwa ku kino.
Dduyiro w’okuwandiika
Eno nkola ya maanyi nnyo.
1. Wandiika ekirowoozo ekibi ekikujjira mu birowoozo. (Ekyokulabirako: "Saayogedde bulungi mu lukiiko olwaleero.")
2. Lowooza ku by’otya era weebuuze:
- "Kiki ekisinga obubi ekiyinza okubaawo?"
- "Kiki ekisinga obulungi ekiyinza okubaawo?"
3. Kati tunuulira ebisukkiridde bino ebibiri era owandiike ekivaamu ekisingawo ekituufu ekiyinza okubaawo. (Ekyokulabirako: "Wayinza okuba nga waaliwo akazibu akatono mu lukiiko, naye tekijja kunfiiriza mulimu gwange. Kino kyakuyiga nsobole okwetegekera obulungi omulundi oguddako.")
Mu kusooka, ojja kujjukira birowoozo bibi byokka. Naye bw’ogenda okola dduyiro ono mpolampola, ojja kutegeera ebintu bingi by’olowoozaako mu ngeri eteetaagisa era mu bukyamu. Ekiseera bwe kinaagenda kiyitawo, ojja kusobola okutunuulira obuwanguzi bwo, ebirungi byo, n’okutunuulira obulamu mu ngeri ey’enjawulo.
Obubaka Obutwala Awaka
- Cognitive Therapy (CT) nkola ya bujjanjabi ey’omugaso ekuyamba okukyusa endowooza yo n’okulongoosa enneewulira zo n’obulamu bw’obwongo.
- Kino kissa essira ku ngeri gy’olowoozaamu mu kiseera kino okusinga okulowooza mu biseera eby’emabega.
- CT esobola okukola obulungi okusinga eddagala eriwonya embeera ng’okwennyamira n’okweraliikirira, era esobola okukendeeza ku kuddamu kw’obulwadde.
- Toyimiriza oba kukyusa ddagala lyo nga tolina magezi ga musawo. Bulijjo weebuuze ku musawo wo .
- CT ekuyigiriza engeri y’okuddukanyaamu ebirowoozo byo, n’akufuula ‘omusawo’ wo. Bw’oba oyagala kino, yogerako n’omusawo w’eby’omutwe oba omubuulirizi ku nsonga eno.
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