Nthawi zina maganizo athu amamva kuti ali pamalo amodzi, sichoncho? Kodi inunso muli ndi nkhawa kwambiri chifukwa cha maganizo oipa nthawi zonse komanso kulephera kusintha machitidwe ena? Lero tikambirana za njira yothandiza kwambiri yothandizira yomwe ingakuthandizeni nthawi ngati zimenezi. Tikuitcha kuti Cognitive Behavioral Therapy, kapena CBT mwachidule.
Mwachidule, kodi CBT ndi chiyani?
CBT ndi mtundu wa psychotherapy. Kunena zoona, ndi therapy yolankhula . Koma si kungolankhula chabe. Ndi chithandizo chokhazikika komanso choganizira zolinga. Akatswiri azaumoyo wamaganizo, monga akatswiri a zamaganizo, amagwiritsa ntchito njira iyi pochiza ndikuthandizira kuthana ndi matenda osiyanasiyana amisala. Ndi imodzi mwa njira zophunzirira bwino komanso zothandiza kwambiri za psychotherapy padziko lonse lapansi.
Pali mfundo zingapo zofunika kwambiri zomwe chithandizo cha CBT chimachokera. Tiyeni tiwone zomwe zili:
- Kuganiza Molakwika: Mavuto ambiri amisala omwe timakumana nawo amayamba chifukwa cha kuganiza molakwika komanso kosathandiza. Mwachitsanzo, kuganiza kuti, "Sindikuthandiza" ngakhale kanthu kakang'ono katalakwika.
- Makhalidwe oipa omwe timawazolowera: Komanso, makhalidwe ena oipa omwe takhala tikuwazolowera kwa nthawi yayitali angayambitsenso mavutowa. Zinthu monga kukhala kutali ndi aliyense komanso kukhala nokha vuto laling'ono likangobwera m'maganizo.
- Zikhulupiriro zokhudza ife eni ndi dziko lapansi: Zikhulupiriro zina zazikulu zomwe tili nazo zokhudza ife eni, ena, ndi dziko lapansi zingakhudze thanzi lathu la maganizo. Zitsanzo za zikhulupirirozi zikuphatikizapo zikhulupiriro monga "Sindiyenera kukondedwa."
- Mungaphunzire kuthana ndi mavutowa bwino: Chofunika ndichakuti anthu omwe akukumana ndi mavutowa azitha kuphunzira momwe angathanirane ndi mavutowa bwino. Izi zingathandize kuchepetsa zizindikiro komanso kukonza thanzi la maganizo ndi la maganizo.
Pa nthawi ya CBT, katswiri wanu wa zamaganizo amakuthandizani kuwunika malingaliro ndi momwe mukumvera. Mumayamba kumvetsetsa momwe malingaliro anu amakhudzira zochita zanu. Kudzera mu chithandizochi, mutha kusiya malingaliro ndi machitidwe oipa awa ndikulowa m'malo mwa malingaliro ndi zizolowezi zabwino komanso zabwino.
Chithandizochi nthawi zambiri chimakhala ndi magawo ochepa. Kudzera mu zokambirana za mafunso ndi mayankho, mlangizi wanu amakuthandizani kuyang'ana mavuto mwanjira ina. Zotsatira zake, mumaphunzira kuyankha bwino kupsinjika maganizo, ululu, ndi mavuto a moyo.
Ndi matenda ati omwe angachiritsidwe ndi CBT?
CBT ndi chida chamtengo wapatali chomwe chingathandize pamavuto osiyanasiyana amisala ndi malingaliro. Chingagwiritsidwe ntchito ndi anthu azaka zonse, kuyambira ana mpaka akuluakulu.
Gome ili m'munsimu likuwonetsani nthawi yomwe chithandizo cha CBT chingakhale chothandiza.
| Mkhalidwe/Vuto | Kufotokozera |
|---|---|
| Matenda akuluakulu a maganizo | |
| Kuvutika maganizo | Zimathandiza kusintha maganizo omwe amakhumudwitsa komanso opanda chiyembekezo pa moyo. |
| Nkhawa | Zimakuphunzitsani kuzindikira ndi kuthana ndi malingaliro omwe amayambitsa mantha ndi nkhawa zosafunikira. |
| Maganizo ndi zochita zosafunikira (Obsessive-compulsive disorder - OCD) | Zimathandiza kulamulira maganizo obwerezabwereza, osafunikira ndi zochita zomwe zimachitika poyankha. |
| Matenda ovutika maganizo pambuyo pa zoopsa (PTSD) | Zimathandiza kuthetsa malingaliro ndi malingaliro oipa okhudzana ndi zochitika zoopsa. |
| Matenda Osagwira Ntchito Mokwanira (ADHD) | Zimathandiza kukulitsa luso monga kukonzekera, kukonza zinthu, komanso kulamulira maganizo. |
| Mantha Osiyanasiyana | Zimathandiza kusintha maganizo omwe amachititsa mantha kwambiri pazinthu kapena zochitika zinazake. |
| Matenda a kudya | Zimathandiza kusintha maganizo oipa komanso osalimbikitsa thanzi la thupi ndi chakudya. |
| Matenda ogwiritsira ntchito mankhwala osokoneza bongo | Amaphunzitsa momwe angazindikire ndikuthana ndi malingaliro ndi zochitika zomwe zimayambitsa kugwiritsa ntchito mankhwala osokoneza bongo. |
| Kusamalira matenda ena akuthupi | |
| Kusowa tulo | Zimakuthandizani kugona bwino mwa kusintha maganizo ndi zizolowezi zomwe zimasokoneza tulo. |
| Ululu wosatha | Zimathandiza kukhala ndi ululu komanso kuthetsa malingaliro oipa okhudza ululu. |
| Matenda a m'mimba okwiya (IBS) | Zimathandiza kuchepetsa kuwonjezereka kwa zizindikiro zomwe zimachitika chifukwa cha kupsinjika maganizo. |
| Pa mavuto a moyo watsiku ndi tsiku | |
| Mavuto muubwenzi/kusudzulana | Zimathandiza kukulitsa luso lolankhulana komanso kuthetsa mikangano. |
| Mavuto kuntchito | Zimathandiza kuthana ndi mavuto kuntchito. |
| Chisoni | Zimathandiza kuthana ndi chisoni ndi ululu wa imfa ya wokondedwa. |
Kuphatikiza apo, matenda a bipolar ndi matenda enaake.Chithandizo cha CBT pamodzi ndi mankhwala chingathandize kwambiri matenda monga schizophrenia.
Kodi ndingapeze bwanji mlangizi amene amachita CBT?
Funso ili ndi lofunika kwambiri. Kupeza munthu amene mumagwirizana naye komanso amene mungamudalire nthawi zina kungatenge nthawi. Koma musadandaule nazo.
Chinthu chabwino kwambiri chomwe mungachite ndikufunsa dokotala wa banja lanu za izi. Iye adzatha kukupatsani katswiri wa zamaganizo wodziwa bwino ntchito yanu.
Kuphatikiza apo, mutha kufunsa upangiri kwa mnzanu wodalirika kapena wachibale wanu. Ndikofunikanso kuonetsetsa kuti mlangizi amene mwasankha ndi woyenerera, wovomerezeka ndi boma, komanso wovomerezeka pantchito yawo. Komanso, onani ngati ali ndi luso pa vuto lomwe muli nalo (monga kuvutika maganizo, nkhawa).
Kodi chithandizo cha CBT chimagwira ntchito bwanji?
CBT ndi njira yothandizira, yosaweruza, komanso yotetezeka yomwe imakulolani kulankhula momasuka za chilichonse chomwe chili m'maganizo mwanu. Ganizirani za mlangizi wanu ngati mnzanu. Muli paulendowu limodzi.
Chithandizo ichi ndi njira yotsatizana.
- Choyamba: Kumvetsetsa vutoli: Mu magawo oyamba, mudzakambirana za mavuto omwe mukukumana nawo, zizindikiro zomwe mukukumana nazo, ndi mantha anu. Ngati mudapezekapo kale ndi matenda amisala, kambirananinso za zimenezo. Iyi ndi sitepe yofunika kwambiri pakukhazikitsa zolinga zanu zamankhwala.
- Chachiwiri: Kufunsa mafunso ndi kufufuza: Kutengera ndi momwe zinthu zilili, mlangizi adzakufunsani mafunso. Mwina muyenera kukambirana za chochitika chakale, mantha anu, makhalidwe anu, ndi momwe mumaganizira. Pamene nonse awiri mukukambirana zinthuzi mozama pamodzi, mudzamvetsetsa bwino momwe mumayankhira mavuto a moyo.
- Chachitatu: Kuzindikira maganizo ndi makhalidwe ovuta: Kudzera mu zokambirana, mlangizi wanu adzakuthandizani kuyang'anitsitsa momwe mumachitira zinthu zovuta. Pamodzi, mudzazindikira malingaliro oipa, zikhulupiriro, ndi makhalidwe omwe akuyambitsa mavuto anu. Mungapemphedwe kuti mulembe zochitika izi ndi malingaliro omwe muli nawo panthawiyo mu dayalo.
- Chachinayi: Kugwira ntchito yosintha maganizo ndi makhalidwe amenewo: Kenako, mlangizi wanu adzakuthandizani kudziwa momwe mungasinthire malingaliro, malingaliro, ndi zizolowezi zoipazi. Mudzasintha momwe mumaonera mavuto ndikuyamba kuchita malingaliro ndi makhalidwe abwino. Kenako, mudzagwiritsa ntchito maphunziro atsopanowa pothana ndi mavuto amtsogolo.
Kumbukirani, simungayembekezere zotsatira zachangu kuchokera ku CBT. Zimatenga nthawi, ndipo nthawi zina zimakhala zovuta pang'ono poyamba. Koma ngati mupitiliza kuyesetsa ndikugwira ntchito limodzi ndi mlangizi wanu, mudzawona kusintha kwakukulu pakapita nthawi.
Kodi ubwino ndi kuipa kwa chithandizochi ndi kotani?
Phindu lalikulu la CBT ndilakuti limakuthandizani kudziwa bwino momwe mukumvera, malingaliro anu, ndi machitidwe anu. Pambuyo pa chithandizo, anthu ambiri amakhala ndi zizolowezi zabwino. CBT sidzachotsa zinthu zomwe zimakuvutitsani maganizo, koma ingakuthandizeni kuthana nazo bwino komanso kukonza thanzi lanu lonse la maganizo.
Kafukufuku wasonyeza kuti CBT ndi yothandiza kwambiri, kapena yothandiza kwambiri kuposa njira zina zamaganizo kapena mankhwala ena.
Koma vuto ndi lakuti nthawi zina mungamamve nkhawa komanso mantha pang'ono panthawi ya chithandizo. Sikophweka kulankhula za mantha anu akuya komanso zopweteka zomwe mwakumana nazo. Koma musadandaule, mlangizi wanu adzakuthandizani kuthana ndi malingaliro amenewo.
Kodi chithandizo cha CBT chimatenga nthawi yayitali bwanji?
Chithandizo cha CBT nthawi zambiri chimatenga milungu 12 mpaka 20. Komabe, chifukwa munthu aliyense ndi wosiyana ndipo matenda amisala ndi ovuta, nthawi ya chithandizo imatha kusiyana.
Musadandaule kuti zitenga nthawi yayitali bwanji kuti muthane ndi mavuto anu ndikukhala ndi moyo wabwino. Chofunika ndichakuti mwapempha thandizo. Ngakhale kusintha pang'ono ndi kusintha kwakukulu.
Kodi ndiyenera kupita kwa dokotala liti?
Ndi zachilendo kumva kusasangalala pang'ono panthawi ya chithandizo. Komabe, ngati zizindikiro zanu zikukulirakulira , kapena ngati mukumva nkhawa kwambiri kapena kupsinjika maganizo, pitani kwa dokotala nthawi yomweyo.
Ngati mukuganiza zodzipha, kapena kudzivulaza nokha kapena ena, chonde funsani upangiri wa dokotala nthawi yomweyo. Izi ndizofunikira kwambiri.
Kuvomereza kuti muli ndi vuto la matenda amisala ndikupempha thandizo nthawi zina kungakhale kovuta. Koma ndikofunikira kutero. Chithandizo cha CBT chingakuthandizeni kumvetsetsa ndikugonjetsa zinthu zomwe zikukulepheretsani kukhala ndi moyo wathanzi komanso wathunthu.
Uthenga Wopita Nawo Kunyumba
- CBT ndi njira yolankhulirana yomwe imakuthandizani kusintha maganizo anu oipa ndi machitidwe anu.
- Ndi yothandiza kwambiri pa matenda amisala monga kuvutika maganizo, nkhawa, ndi OCD, komanso mavuto monga kupweteka kosatha ndi kusowa tulo.
- Uwu ndi mgwirizano pakati pa inu ndi mphunzitsi wanu. Pamodzi, mumagwira ntchito yokwaniritsa zolinga zanu.
- Ngakhale kuti chithandizo chimatenga nthawi, ndi kuleza mtima ndi kudzipereka, mutha kusintha moyo wanu.
- Ngati mukuvutika maganizo, musazengereze kupempha thandizo kwa katswiri wodziwa bwino ntchito. Ngati mukukayika, nthawi zonse lankhulani ndi dokotala wanu.
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