Mahni ngaihtuahna chu i hmelma lian ber niin i inhriat ngai em? Chhan awm lova lungngaihna leh rit taka i inhriat lai te, engkim a dik lo ang tih te, "Ka tan engmah a kal dik lo" tih te pawh a awm bawk. Chûng ngaihtuahna ṭha lote chuan lungngaihnaah min hruai thei a ni. Vawiin hian heng ngaihtuahnate hi thunun thei tur leh i rilru hriselna tihchangtlun thei tur enkawlna tangkai tak tak kan sawi dawn a ni .
Cognitive Therapy hi eng nge ni?
A awlsam zawngin sawi ila, Cognitive Therapy (CT) hi hun rei lote chhunga rilru lam enkawlna a ni a, kan ngaihtuahna hian kan rilru leh thiltih a nghawng nghal vek tih ngaihdan a ni. Mi thenkhat chuan "talking therapy" an ti bawk. Thla tam tak emaw, kum tam tak emaw chhung chu therapist-ah innghat lovin, damlo chu anmahni ngaihtuahna thlirletna hmanrua pek an ni.
He thawnthu hi han mitthla teh. Shanika hi bank pakhata official sang tak a ni. Mahse a hnathawhna company-a harsatna a neih avangin kum tam tak chhung chu vawi tam tak a hna a hloh ta a ni. Hna dang a hmuh apiangin, a rilru hahna reng reng chuan a inrintawkna chu a tichhe vek a ni. A ngaihtuah tan ta a, "Engtiang taka hlawh pawh ni ila, ka dinhmun sang pawh ni ila, engtik lai pawhin he hna hi ka hloh ang," tiin a ngaihtuah tan ta a ni. He ngaihtuahna hian zawi zawiin lungngaihna dinhmunah a hruai lut ta a ni.
Shanika hian Cognitive Therapy a luhchilh hnu chuan a ngaihtuahna chu a danglamin thlir dan a zir ta a ni. "He hna hi ka hloh a nih chuan midang tumahin min la dawn lo," tih ngaihtuah ai chuan, "Okay, he hna hi ka hloh a nih chuan a chhan ka enfiah ang a, interview lo awm tur atan ka inbuatsaih tha zawk ang," tih ngaihtuah a zir ta zawk a ni. Chutianga a ngaihtuahna a thlak danglam chuan a rilru put hmang leh a nun chu a thlak danglam thei ta a ni.
Cognitive Therapy-ah hian thil thleng tawh emaw, i nu leh pate chungchanga i rilru put hmang emaw thlir ai chuan, tunlaia i rilruah ngaihtuahna lo thleng mekte hi kan ngaihtuah zawk thin. Chu ngaihtuahnate chu eng angin nge a tak tak tih hriat nân kan in enfiah a ni.
Engtin nge hei hian hna a thawh? Kan ngaihtuahna dik lote chu engte nge ni?
He therapy-ah hian kan rilru put hmang tichhe thei ngaihtuahna pangngai, \ha lo (Thinking Errors emaw Cognitive Distortions) hriat thiam turin min zirtir a ni. Chûngte chu kan hriat loha kan lu-a kan tih ṭhin a ni. Entirna thenkhat chu hetiang hi a ni.
| Ngaihtuahna dik lo | Entirna awlsam tak |
|---|---|
| Engkim emaw, Engmah emaw Ngaihtuah | "He exam-ah hian A ka hmu thei lo a nih chuan ka fail vek tawh." (Mahse, B emaw C emaw pawh hi pass a ni lo em ni?) |
| Overgeneralization tih hi a ni | "Ka call a chhang lo. Min ngaihsak lo." (A buai a ni maithei, a dik em?) |
| Thil tha theihnghilh a, thil tha lo chauh ngaihtuah (Mental Filter) . | Nilengin fakna vawi 10 dawng mah la, nilengin mi pakhat hnen atanga sawiselna tlemte i ngaihtuah reng a ni. |
| A chhe ber tur ngaihtuah (Catastrophizing) . | "Ka khuh tlem a. Hei hi natna khirh tak bul tanna a ni mai thei." |
Heng ngaihtuahna dik lote hi i hriat chian hnuah, a dawt leh tur chu challenge hi a ni. "Hei hi a dik tih finfiahna eng nge awm ? " leh "Hei hi eng evidence nge awm?"
Damdawi aiin a hlawk zawk thei ang em?
Hei hi mi tam takin zawhna an neih a ni. Dik tak chuan zirchianna tam takah chuan Cognitive Therapy hi rilru leh taksa lama harsatna hrang hrang, lungngaihna, lungkhamna, ei leh in lama harsatna, leh natna rei tak te tan damdawi ang maia hlawk thei, a chang chuan a hlawk zawk pawh a ni tih hmuhchhuah a ni.
Zirna lian pariat chuan a bik takin depression ang chi relapsing condition-ah chuan cognitive therapy hmanga enkawl damlote chu damdawi chauh ei thinte aiin 50% in an relapse rate a hniam zawk tih an nemnghet a ni.
Hemi atanga thuchah chu, " I dam chhung zawng damdawi-ah i innghat a ngai lo . I ngaihtuahna thunun thei tur leh damdawi mamawhna tihtlem emaw tihbo emaw theihna thiamna i zir thei ang," tih hi a ni.
Mahse hei hian i doctor-in damdawi a pek chu i ei kha i bansan nghal tur a ni tihna erawh a ni lo. Chutiang thutlukna chu nangmah chauhin siam ngai suh. Doctor nen inbia fo la, a thurawn zawm rawh. Damlo thenkhat tan chuan damdawi leh Cognitive Therapy inkawp hian result tha ber a pe thei a ni.
Engtin nge mahni ‘therapist’ i nih theih ang?
Cognitive Therapy thil mawi tak chu nangmah ngeiin ‘therapist’ ah a chantir che hi a ni. Chumi atan chuan exercise awlsam tak tak, hmantlak tak tak hman a ni.
Thuziak Exercise neih a ni
Hei hi hmanraw chak tak a ni.
1. I rilrua ngaihtuahna tha lo lo thleng chu ziak rawh. (Entirnan: "Vawiin inkhawmah khan thu ka sawi tha lo.")
2. I hlauh tur ngaihtuah la, i inzawt rawh:
- "Eng thil pawi ber nge thleng thei?"
- "Eng thil tha ber nge thleng thei ang?"
3. Tunah chuan heng extreme pahnih hi en la, a rah chhuah dik zawk lo thleng thei tur chu ziak rawh. (Entirnan: "Meeting-ah hian glitch tlemte a awm mai thei a, mahse ka hna hi a senso phah dawn lo. Hei hi zirlai ka zir chhuah a ni a, chuvang chuan nakin lawkah ka inbuatsaih tha zawk thei ang.")
A tirah chuan ngaihtuahna tha lo chauh i hre reng ang. Mahse zawi zawiin he exercise hi i tih hian thil tul lo leh dik lo taka i ngaihtuah tam zia chu i hrechhuak ang. Hun a kal zel a, i hlawhtlinna te, i thil \ha te, nun chu inthlau takin i thlir thei tawh ang.
Take-Home Thuchah a ni
- Cognitive Therapy (CT) hi enkawlna hmanraw tangkai tak a ni a, chu chuan i ngaihtuahna a thlak danglam a, i rilru leh rilru hriselna a tichangtlung thei a ni.
- Hei hian hun kal tawh aiin tunlai i ngaihtuah dan a ngaihtuah zawk a ni.
- CT hi lungngaihna leh lungkhamna ang chi dinhmun atan damdawi aiin a hlawk zawk thei a, natna lo lang leh tur pawh a ti tlem thei bawk.
- Damdawi lam thurawn tel lo chuan i damdawi ei kha titawp ngai suh, thlak ngai suh. I doctor rawn hmasa phawt ang che .
- CT hian i ngaihtuahna enkawl dan a zirtir che a, nangmah ngeiin ‘therapist’ a siam che a ni. Hei hi i ngaihven a nih chuan psychiatrist emaw counselor emaw hnenah he thil chungchang hi sawipui rawh.
💬 Comments (0)
Comment a la awm lo. Hetah hian i comment hi a vawikhatna atan add rawh.
I comment kha add rawh