Kodi muli ndi Adult Attention Deficit Hyperactivity Disorder (ADHD)? Ngati ndi choncho, mwina mukumwa kale mankhwala operekedwa ndi dokotala kuti muchepetse zizindikiro zanu. Koma nthawi zina mungaganize kuti, "Mankhwala awa okha si okwanira." Chifukwa mankhwala okha sathetsa mavuto onse. Pamenepo ndi pomwe Cognitive Behavioral Therapy , kapena CBT mwachidule, ingatithandize kwambiri.
Mwachidule, CBT ndi njira yolankhulirana. Ingakuthandizeni kuthana ndi mavuto omwe mungakumane nawo pa maphunziro anu, kuntchito, kapena muubwenzi wanu. Kaya mukumwa mankhwala kapena ayi, CBT ingakuthandizeni kukhala omasuka komanso kukuthandizani kuthana ndi mavuto a tsiku ndi tsiku.
Kodi chimachitika ndi chiyani mu CBT?
CBT imachokera pa lingaliro losavuta, koma lamphamvu kwambiri: kuti mavuto ambiri m'miyoyo yathu amayamba ndi malingaliro olakwika, abodza, kapena oipa omwe amabwera m'maganizo mwathu.
Maganizo amenewa mwina ndi odziwika bwino kwa inu mukakhala ndi ADHD. Tiyeni tiwone zitsanzo zina.
| Maganizo oipa omwe amapezeka ndi ADHD |
|---|
| "Ndalakwitsa kamodzi kapena kawiri, zomwe zikutanthauza kuti ndimalakwitsa nthawi zonse. Sindisamala." |
| "Palibe amene amaganiza kuti ndine munthu wabwino. Palibe amene amasamala za ine." |
| "Chilichonse chomwe chingasokonekere chidzasokonekera. Tsiku langa lonse latha." |
| "Ngakhale kuti ili ndi vuto laling'ono, ndi vuto lalikulu kwa ine. Sindingathe kupirira izi." |
| "Sindikonda ntchito iyi, choncho ndichotsedwa ntchito." |
| "Sindingakhale wanzeru ngati anzanga/mnzanga." |
Kodi mukumvetsa tsopano? Momwe malingaliro olakwika awa amapangira zopinga m'moyo wanu. Maganizo awa ndi omwe amakugwetsani pansi popanda kuzindikira.
Chithandizo cha CBT chimakuthandizani kuzindikira malingaliro oipa komanso oipa awa. Kenako, mumaphunzira kusintha zikhulupiriro zoipazo ndi malingaliro enieni, enieni, komanso abwino.
Ganizirani momwe zimakhalira zosavuta kuchita zinthu zomwe mukufuna kuchita ngati malingaliro anu ali abwino. Zili ngati kuzungulira kwabwino. Maganizo anu akakhala osangalala, mumamva bwino za inu nokha. Kenako mutha kuchita zambiri. Zimenezo zimakupangitsani kukhala osangalala.
Kodi chithandizochi chimagwira ntchito bwanji?
Mukapita kwa katswiri wa zamaganizo, pa nthawi yoyamba, inu ndi katswiri wanu wa zamaganizo mudzakambirana zomwe muyenera kusintha. Izi nthawi zambiri zimakhala zinthu zokhudzana ndi moyo wanu watsiku ndi tsiku. Mwachitsanzo, mungafune kuphunzira momwe mungakonzekere ntchito yanu, kusamalira nthawi yanu , kumaliza ntchito, kapena kuphunzira momwe mungachepetsere nkhawa zanu.
Kenako, inu ndi katswiri wanu wa zamaganizo mudzagwira ntchito limodzi kuti mupange dongosolo lomveka bwino la zochita kuti mukwaniritse zolinga zanu. Koma izi sizimangokhala nthawi yanu ndi katswiri wa zamaganizo. Mudzapatsidwanso ntchito zazing'ono "za kusukulu" zoti muchite kunyumba pakati pa magawo. Musadandaule, izi si ntchito za kusukulu zokha! Ndi mwayi wongoyeserera zomwe mukuphunzira m'moyo weniweni.
Tiyeni tione chitsanzo china. Tangoganizani kuti ndinu munthu amene nthawi zonse mumachedwa.
1. Gawo Loyamba: Dokotala wanu angakuuzeni kuti muchite zinthu zothandiza monga kuvala wotchi nthawi zonse, kukhala ndi wotchi m'chipinda chilichonse cha nyumba yanu, ndikuyika alamu pafoni yanu . Izi zikuthandizani kudziwa bwino nthawi.
2. Gawo 2 (CBT Core): Nthawi yomweyo, mudzayang'ana maganizo anu kuti muwone ngati akukuthandizani kuti muchedwe. Mungakhale ndi lingaliro m'maganizo mwanu: "Nthawi zonse ndimachedwa, palibe amene amayembekezera kuti ndifike pa nthawi." Koma si zoona, eti? Ndi malingaliro olakwika, odzigonjetsa omwe mumaphunzira kusintha.
Akatswiri amanena kuti anthu omwe ali ndi ADHD nthawi zambiri amachita ngati "akuzimitsa moto." Izi zikutanthauza kuti amavutika kuthetsa vuto kapena vuto likabuka. Cholinga chachikulu cha CBT ndikusintha malingaliro ndi zochita zanu ndikuletsa "moto" umenewo kuti usayambe.
Ndipo chofunika kwambiri kukumbukira ndichakuti CBT ndi imodzi mwa njira zothandiza kwambiri padziko lonse lapansi pochiza nkhawa ndi kuvutika maganizo . Anthu ambiri omwe ali ndi ADHD ya akuluakulu nthawi zambiri amakhala ndi nkhawa komanso kuvutika maganizo.
Kodi mungapeze bwanji katswiri wabwino wa zamaganizo?
Pali akatswiri ambiri othandiza anthu omwe amapereka chithandizo cha CBT, koma si onse omwe ali akatswiri pochiza ADHD, choncho ndikofunikira kupeza munthu woyenera kwa inu.
Zinthu zomwe mungachite
- Chinthu choyamba komanso chabwino kwambiri choti muchite ndikufunsa dokotala wanu. Funsani dokotala wanu za katswiri wa zamaganizo amene angakulimbikitseni CBT kwa ADHD.
- Mukhozanso kufunsa za izi kuchokera ku madipatimenti a zamaganizo a zipatala zazikulu kapena mayunivesite ku Sri Lanka.
- Funsani mnzanu kapena wachibale amene mumamudalira za izi. Akhoza kukhala ndi chidziwitso ndi izi.
Mukapeza katswiri wothandiza anthu odwala matenda amisala, musaope kufunsa mafunso. Onetsetsani kuti ali ndi chidziwitso ndi ADHD. Ndikofunikanso kuonetsetsa kuti katswiriyo akuyenererani. Ngati simukupanga ubale wabwino ndi kudalirana pakati panu, zotsatira za chithandizocho zingakhale zochepa.
Kodi izi zitenga nthawi yayitali bwanji?
Anthu ambiri amaona kusintha kwakukulu atatha maphunziro pafupifupi 12 mpaka 15, zomwe zimatenga pafupifupi miyezi 3 mpaka 4. Komabe, mungafunike kukhalabe ndi chithandizo kwa nthawi yayitali. Mukapitirizabe kulandira chithandizo, zizolowezi zatsopano zabwino zomwe mumaphunzira zidzakhazikika kwambiri m'moyo wanu.
CBT kapena mankhwala? Ndi iti yabwino kuposa iyi?
Anthu ambiri amapeza zotsatira zabwino kwambiri akaphatikiza mankhwala ndi CBT . Ngakhale kuti mankhwala amathandiza kulimbitsa ubongo, CBT imakuthandizani kusintha maganizo ndi khalidwe lanu.
Koma mwina simukufuna kumwa mankhwala, kapena mukuvutika kupirira zotsatirapo za mankhwala. Zikatero, chithandizo cha CBT chokha chingakhale chothandiza kwambiri kwa inu.
Chisankho chabwino komanso cholondola kwambiri pankhaniyi ndikulankhula ndi dokotala wanu. Iye adzakuthandizani kusankha matenda anu, zosowa zanu, ndi dongosolo la chithandizo lomwe likuyenererani.
Uthenga Wopita Nawo Kunyumba
- CBT ndi njira yolankhulirana yomwe imathandiza anthu akuluakulu omwe ali ndi ADHD. Imafuna kusintha maganizo ndi machitidwe anu oipa.
- Chithandizochi chingachitike ndi mankhwala kapena popanda mankhwala olembedwa ndi dokotala, koma kuphatikiza zonsezi nthawi zambiri kumabweretsa zotsatira zabwino kwambiri.
- CBT imakuphunzitsani maluso othandiza kuti muthane ndi mavuto a moyo watsiku ndi tsiku, monga kusunga nthawi, kukonzekera ntchito, komanso kumaliza ntchito.
- Ndikofunikira kwambiri kusankha katswiri wodziwa bwino za ADHD, amene angathe kulankhulana nanu bwino, komanso amene angakuyenerereni.
- Nthawi zonse kambiranani ndi dokotala wanu njira yabwino kwambiri yothandizira.
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