Kodi tingaphunzire kukhala ndi zomwe zili mumtima mwathu? (Chithandizo cha Kulandira ndi Kudzipereka - ACT)

Tonsefe timakhala ndi malingaliro osiyanasiyana omwe amabwera ndi kupita m'maganizo mwathu, sichoncho? Nthawi zina timakakamira ndi malingaliro oipa ndi malingaliro achisoni kwa nthawi yayitali. Zinthu monga "Chifukwa chiyani izi zikundichitikira?" ndi "Ndili wolephera kwambiri" zimatipangitsa kukhala achisoni. Chifukwa chake, lero tikulankhula za njira yabwino kwambiri yothandizira odwala matenda amisala yomwe imatithandiza kupita patsogolo ndi mfundo za moyo, popanda kuthawa malingaliro awa.

Mwachidule, kodi ACT iyi ndi chiyani?

Kulandira ndi Kudzipereka (ACT) ndi njira ya psychotherapy yomwe imakuthandizani kuvomereza malingaliro ndi malingaliro anu ovutitsa, m'malo mowalimbana nawo, komanso nthawi yomweyo, kukuthandizani kukhala ndi moyo wopindulitsa komanso wopindulitsa.

Izi zikuyang'ana kwambiri zinthu ziwiri zazikulu:

1. Kuvomereza: Kuvomereza kuti maganizo ndi malingaliro anu ndi yankho lachibadwa la maganizo anu pazochitika zina.

2. Kudzipereka: Kudzipereka kusintha zinthu zofunika pa moyo wanu zomwe zikugwirizana ndi mfundo zanu.

Tangoganizani kuti muli ndi nkhani yaikulu yoti mupereke ku ofesi. Mungaganize kuti, "O, ndikuopa kwambiri, ndilephera izi." Ndizachilendo kumva mantha komanso kuda nkhawa nthawi ngati izi. Kudzera mu ACT, mumaphunzira kuyang'ana lingaliro ili mwanjira ina. Mungaganize kuti, "Ndikuopa, koma zimenezo sizachilendo. Ndachita bwino kwambiri ndisanayambe kupereka nkhani ndipo ndikumana nazo molimba mtima."

Mu chithandizo chonsechi, mumaphunzira kuti malingaliro anu ndi gawo lachibadwa la umunthu. Mumaphunzira momwe mungaganizire m'njira zomwe zingakuthandizeni kukwaniritsa zolinga zanu.

Kodi chithandizochi chimathandiza pa matenda otani?

Chithandizo cha ACT chingakuthandizeni kuthana ndi mavuto awa amisala:

• Kuledzera
• Mavuto okhudzana ndi kumwa mowa
• Matenda a nkhawa
• Kuvutika maganizo
• Matenda a kudya
• Matenda okakamiza kwambiri (OCD)
• Matenda ovutika maganizo pambuyo pa zoopsa (PTSD)
• Matenda a nkhawa pakati pa anthu
• Kupsinjika maganizo
• Matenda ogwiritsa ntchito mankhwala osokoneza bongo

Kuphatikiza apo, njira yochiritsira iyi ingathandize munthu amene ali ndi matenda a nthawi yayitali kapena ovuta, monga khansa, kuthana ndi mavuto omwe imakumana nawo pa moyo wawo watsiku ndi tsiku komanso mtsogolo.

Kodi chithandizochi ndi choyenera kwa ndani?

Aliyense angathe kutenga nawo mbali mu ACT therapy, koma kafukufuku wasonyeza kuti ndi yothandiza kwambiri kwa ana aang'ono ndi akuluakulu . Izi zili choncho chifukwa imafuna kuti mugwiritse ntchito 'kuganiza mozama'. Izi zikutanthauza luso lomvetsetsa mfundo ndi malingaliro omwe sangaoneke kapena ogwirika. Izi zitha kukhala zovuta pang'ono kuti ana aang'ono amvetse.

Kodi chimachitika ndi chiyani panthawi ya chithandizo chamankhwala?

Pa nthawi yanu yoyamba, mudzakumana ndi katswiri wa zamaganizo. Mwachitsanzo, uyu akhoza kukhala katswiri wa zamaganizo. Kumeneko, adzakufunsani mafunso okhudza inuyo ndi zolinga zanu. Adzakufotokozeraninso zomwe mungayembekezere kuchokera ku chithandizochi, nthawi yomwe maphunzirowa adzatenga, komanso zomwe zidzachitike pa gawo lililonse.

Poyamba, mudzalandira zambiri, ndipo zingamveke ngati zovuta pang'ono. Komabe, kumayambiriro kwa gawo lililonse, mudzakumbutsidwa zomwe zidakambidwa sabata yatha, kotero simudzaziiwala. Mudzakhalanso ndi mwayi wofunsa mafunso nthawi iliyonse.

Chithandizo cha ACT chimayang'ana kwambiri pakuphunzira zambiri za inu nokha ndi makhalidwe anu m'moyo. Chifukwa chake, mudzaphunzitsidwa masewera olimbitsa thupi ndi njira zosiyanasiyana.

• Khazikitsani zolinga zanu ndipo muzizikwaniritsa.
• Khalani osamala kwambiri ndi nthawi yomwe ilipo.
• Fotokozani zomwe mumakhulupirira pa moyo wanu.
• Fufuzani malingaliro ndi malingaliro anu.
• Sinthani khalidwe lanu ngati pakufunika kutero.

Kodi njira 6 zoyambira za chithandizo cha ACT ndi ziti?

Chithandizo cha ACT chimachokera pa njira zisanu ndi chimodzi zofunika. Izi ziyenera kuphatikizidwa mu masewera olimbitsa thupi aliwonse omwe mumachita. Zili ngati masewera ogwirira ndi kuponya. Mutha kuyamba ndi mpira umodzi. Mukazolowera, mutha kuwonjezera wina. Pakapita nthawi, mudzatha kugwira mipira yonse isanu ndi umodzi nthawi imodzi. Sizikukhudza ngati mpira wagwa pansi kapena ngati zimatenga nthawi kuti uwonjezere mpira wina. Wothandizira wanu adzakuthandizani.

Pamene njira zonse zisanu ndi chimodzizi zigwirizana, mutha kupeza mkhalidwe wotchedwa 'kusinthasintha kwa maganizo.' Izi zikutanthauza kuti, khalidwe lanu sililamulidwa ndi malingaliro anu, koma ndi mfundo zanu.

Kodi ubwino wa chithandizo cha ACT ndi wotani?

Ubwino waukulu wa izi, monga tanenera kale, ndiKukulitsa 'kusinthasintha kwa maganizo'. Izi zikutanthauza kuti, mutha kumvetsetsa momwe malingaliro anu amakhudzira moyo wanu, koma simukuvutika nawo. Mumaphunzira kuvomereza zinthu zomwe mungathe kuzilamulira ndikukhala mogwirizana ndi mfundo zanu.

Ubwino wina ungaphatikizepo:

• Kukhala ndi maganizo abwino.
• Kuchepetsa zizindikiro monga kuvutika maganizo, nkhawa, ndi kupsinjika maganizo.
• Kufunitsitsa kudziikira zolinga zanu ndikugwira ntchito kuti mukwaniritse zolingazo.
• Moyo wabwino komanso magwiridwe antchito abwino.

Kodi pali zoopsa zilizonse pa chithandizochi?

Mukatenga nawo mbali mu psychotherapy iliyonse, muyenera kutulutsa malingaliro anu akuya. Izi zitha kukhala zovuta komanso zosasangalatsa. Chifukwa muyenera kuyang'anizana ndi malingaliro ndi malingaliro anu mwachindunji, nthawi zina zimakhala zachilendo kumva kutopa komanso kutopa.

Komanso, mukakumana ndi vuto la maganizo lomwe likukuvutitsani, pakhoza kukhala chiopsezo choganiza zodzipha. Dokotala wanu angakuthandizeni kuthana ndi maganizo amenewa.

Kodi ndiyenera kumwa mankhwalawa kwa nthawi yayitali bwanji?

Popeza zolinga za munthu aliyense ndi zifukwa zake zofunira chithandizo zimasiyana, n'zosatheka kupereka nthawi yeniyeni yomwe ingagwire ntchito kwa aliyense. Pa nthawi yanu yoyamba, katswiri wanu wa zamaganizo adzakupatsani lingaliro losavuta. Nthawi zambiri, mudzakumana kamodzi pa sabata kwa milungu ingapo.

Chofunika kwambiri ndichakuti mupeze zotsatira kutengera khama lomwe mwachita. Chithandizo sichophweka, ndipo zotsatira zake sizichitika mwadzidzidzi. Zili ngati kuchita masewera olimbitsa thupi - simungapambane masewera popanda kuchita masewera olimbitsa thupi. Kuti mukwaniritse zolinga zanu, muyenera kugwira ntchito mwakhama ndikuphunzitsa ubongo wanu m'njira zatsopano.

Ngati mukuona kuti mukuvutika ndi izi ndipo simungathe kukwaniritsa zolinga zanu, kambiranani momasuka ndi katswiri wanu wa zamaganizo. Angakuthandizeni kubwerera m'mbuyo, kapena yesani njira zatsopano zomwe zikugwirizana bwino ndi mfundo zanu.