Kodi mwatopa ndi maganizo oipa ndi mantha omwe amabwera m'maganizo mwanu masiku ena? Kodi mumaganiza zinthu monga, "Sindili bwino," kapena "Sindingathe kuchita izi?" Kwenikweni, tonsefe tili ndi malingaliro awa. Ndizachilendo kwambiri. Koma bwanji ngati malingaliro awa ayamba kulamulira miyoyo yathu? Pamenepo ndi pomwe timafunikira thandizo. Lero tikambirana za mtundu wa mankhwala amisala omwe angathandize kwambiri nthawi zina ngati awa.
Kodi ACT iyi ndi chiyani?
ACT ndi chidule cha ACT chomwe chimatanthauza Acceptance and Commitment Therapy . Ndi mtundu wa psychotherapy. Mwachidule, chithandizochi chimaphatikizapo kuphunzira kuvomereza ndikusiya kulimbana ndi malingaliro ndi malingaliro anu oipa. Kenako, m'malo molola kuti akulamulireni, mumayang'ana kwambiri pakugwira ntchito pazinthu zomwe zili zofunika kwambiri kwa inu (makhalidwe anu) .
Tangoganizani kuti muli ndi nkhani yoti mupereke ku ofesi. Ndizachilendo kuganiza kuti, "O, ndikuopa, ndilephera izi." Njira ya ACT imakuphunzitsani kuvomereza lingaliro ili m'malo molimbana nalo. Imakuphunzitsani kuganiza kuti, "Chabwino, ndikumva mantha, ndi zachilendo. Koma ndichita masewero olimbitsa thupi ndikulimbitsa chidaliro changa ndisanayambe kufotokozera."
Mu njira imeneyi, timaphunzira kuti malingaliro athu ndi gawo la umunthu wathu monga anthu. M'malo molimbana ndi malingaliro amenewo, timaphunzira kukhala nawo.
Kodi chithandizochi chimathandiza pa matenda otani?
Chithandizo cha ACT chingathandize kuthetsa mavuto osiyanasiyana amisala, kuphatikizapo:
- Kuledzera
- Matenda ogwiritsira ntchito mowa
- Matenda a nkhawa
- Kuvutika maganizo
- Matenda a kudya
- Maganizo ndi zochita zosafunikira (Obsessive-compulsive disorder - OCD)
- Matenda ovutika maganizo pambuyo pa zoopsa (PTSD)
- Matenda a nkhawa pakati pa anthu
- Kupsinjika maganizo
Kuphatikiza apo, njira yochiritsira iyi ndi yothandiza kwambiri kwa munthu amene ali ndi matenda osatha monga khansa, motero akukumana ndi mavuto omwe amabwera ndi moyo.
Koma kumbukirani, chithandizochi nthawi zambiri sichimakhala chithandizo choyamba cha matenda awa. Nthawi zambiri chimagwiritsidwa ntchito ngati chithandizo chowonjezera kapena chachiwiri , pamodzi ndi mankhwala ena omwe dokotala wanu angakupatseni.
Njira 6 zazikulu zochizira matenda a ACT
Chithandizo cha ACT chimachokera pa njira zisanu ndi chimodzi zazikulu. Njirayi imaphatikizapo kuchita izi imodzi ndi imodzi ndikuziphatikiza m'moyo wanu. Zili ngati kugwedeza mpira. Choyamba, mumachita masewera olimbitsa thupi pogwira mpira umodzi. Mukazolowera, mumawonjezera wina. Pakapita nthawi, mudzatha kulamulira mipira yonse 6 nthawi imodzi. Tiyeni tiwone zomwe njira zisanu ndi chimodzi izi zilili.
| Njira Yaikulu | Tiyeni timvetse mosavuta (Kufotokozera Kosavuta) |
|---|---|
| 1. Kuvomereza | Kuvomereza kuti mudzakhala ndi malingaliro ndi malingaliro amtundu uliwonse, abwino, oipa, kapena abwinobwino. Kuwalola kuti abwere popanda kulimbana nawo. |
| 2. Kuchotsa Maganizo | Kumvetsetsa kuti maganizo oipa ndi 'maganizo' chabe, osati 'zenizeni'. Likabwera ganizo, yesetsani kuliona ngati lakunja, ponena kuti, "Ndikuganiza izi." |
| 3. Kukhala ndi moyo panopa (Kukhala ndi moyo panopa) | Kuyang'ana kwambiri zomwe zikuchitika pakadali pano, osadandaula kuti zikanakhala bwanji. Kuchita zinthu mosamala. |
| 4. Ndiwe wamkulu kuposa maganizo ako (Monga momwe ulili) | Kumvetsetsa kuti simuli munthu wongopangidwa ndi zomwe mwakumana nazo, malingaliro anu, kapena momwe mumamvera. Ndinu munthu amene mumakumana ndi zonsezi ndi kuziona. |
| 5. Kuzindikira Makhalidwe Abwino | Kodi chofunika kwambiri kwa inu m'moyo ndi chiyani? (monga kukhala wokoma mtima, kukhala bwenzi labwino, kukhala wolenga). Kuzindikira makhalidwe anu, popanda kusonkhezeredwa ndi ena. |
| 6. Kuchitapo Kanthu Kodzipereka | Khazikitsani zolinga zomwe zingakuthandizeni kusintha moyo wanu, mogwirizana ndi mfundo zomwe mwazizindikira, ndipo yesetsani kuzikwaniritsa. Ngakhale mutakhala ndi mantha kapena chisoni, pitirizani kutsatira mfundo zimenezo. |
Kodi ubwino wa chithandizochi ndi wotani?
Phindu lalikulu la chithandizo cha ACT ndikukula kwa kusinthasintha kwa maganizo . Izi zikutanthauza kuti, kukhala ndi moyo mogwirizana ndi malingaliro anu komanso mogwirizana ndi mfundo zanu, m'malo molola kuti azilamulira moyo wanu.
Ubwino wina ndi:
- Kukhala ndi maganizo abwino
- Kuchepetsa zizindikiro za kuvutika maganizo, nkhawa, ndi nkhawa
- Kukhala ndi chikhumbo chokhazikitsa zolinga m'moyo ndikugwira ntchito kuti zikwaniritsidwe
- Moyo wabwino komanso luso lochita zinthu za tsiku ndi tsiku
Kodi pali zoopsa zilizonse ndi chithandizochi?
Monga momwe zimakhalira ndi chithandizo chilichonse cha psychotherapy, mudzapemphedwa kuti mufotokoze maganizo ndi malingaliro omwe simungafune kukumana nawo, zomwe zingakupangitseni kumva kusasangalala, kutopa, kapena chisoni nthawi zina. Izi ndi zachilendo kwambiri.
Ndi matenda ena amisala, pakhoza kukhala chiopsezo choganiza zodzipha. Ngati muli ndi malingaliro awa panthawi ya chithandizo, ndikofunikira kwambiri kuuza katswiri wanu wa zamaganizo kapena dokotala. Muzovuta zotere, pitani kuchipatala chapafupi (ETU) nthawi yomweyo kapena lankhulani ndi munthu amene mumamukhulupirira. Kumbukirani, simuli nokha paulendowu.
Kodi chithandizochi chidzafunika nthawi yayitali bwanji?
Palibe nthawi yeniyeni yodziwira izi, chifukwa zimasiyana malinga ndi munthu. Wothandizira wanu adzakupatsani lingaliro lomveka bwino la izi panthawi yanu yoyamba. Nthawi zambiri, mungafunike kukumana kamodzi pa sabata, kwa milungu ingapo, kapena kwa miyezi ingapo.
Chofunika kwambiri ndichakuti zotsatira zomwe mumapeza kuchokera ku izi zimadalira khama lomwe mumachita. Izi si zamatsenga. Zili ngati kuchita masewera olimbitsa thupi. Simungapambane masewera popanda kuchita masewera olimbitsa thupi. Muyenera kuchitanso zinthu zomwe mumaphunzira kunyumba. Pokhapokha njira izi zidzakhala gawo la moyo wanu.
Uthenga Wopita Nawo Kunyumba
- ACT ndi njira yochiritsira yomwe imakuphunzitsani kusiya kulimbana ndi malingaliro ndi malingaliro oipa, kuwalandira, ndikukhala mogwirizana ndi mfundo zanu.
- Iyi ndi njira yomwe imafuna maphunziro ndipo imafuna njira 6 zazikulu.
- Izi sizingakupatseni zotsatira mwamsanga. Kudzipereka kwanu ndi kuchita bwino n'kofunika kwambiri kuti mupambane.
- Ndizachibadwa kumva kutopa komanso kusasangalala mukalandira chithandizo. Koma simuli nokha. Nthawi zonse lankhulani momasuka za izi ndi katswiri wanu wa zamaganizo kapena dokotala.
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