Yankho la mavuto amisala: Tiyeni tiphunzire zonse zokhudza CBT! (Cognitive Behavioral Therapy)

Kodi nthawi zina mumamva ngati mukuda nkhawa nthawi zonse ndi zinthu zomwezo? Kapena mumavutika ndi zinthu zazing'ono kwambiri? Tikudziwa momwe zinthuzi zingakhudzire miyoyo yathu. Koma kodi mumadziwa kuti pali chithandizo chotsimikiziridwa mwasayansi chomwe chingasinthe malingaliro awa? Ndicho chimene tikulankhula lero, njira yotchuka ya 'Cognitive Behavioral Therapy' kapena njira ya CBT yomwe imathandiza.

Mwachidule, kodi CBT ndi chiyani?

CBT, kapena Cognitive Behavioral Therapy , ndi mtundu wa psychotherapy womwe umaphatikizapo kulankhula ndi munthu wina pa nthawi yoikika yokhala ndi cholinga chenicheni. Zili ngati kulankhula ndi munthu wina kuti amuthandize. Akatswiri a zamaganizo, akatswiri a zamaganizo, ndi alangizi amagwiritsa ntchito njira imeneyi pochiza matenda osiyanasiyana amisala ndi mavuto amaganizo.

Njira yochiritsira iyi imachokera pa mfundo zingapo zosavuta koma zamphamvu kwambiri.

• Maganizo olakwika: Chimodzi mwa zifukwa zomwe zimayambitsa mavuto athu amisala ndi malingaliro olakwika komanso osathandiza m'mutu mwathu.
• Makhalidwe oipa omwe timawazolowera: Mofananamo, pali makhalidwe ena oipa omwe takhala tikuwazolowera mosadziwa pakapita nthawi.
• Zikhulupiriro zabodza zokhudza ife tokha ndi dziko lapansi: Nthawi zina timakhala ndi zikhulupiriro zabodza zokhudza ife tokha ndi dziko lapansi. Zitsanzo za izi zikuphatikizapo zikhulupiriro monga "Sindidzakhala wabwino mokwanira," "Palibe amene amandikonda," ndi zina zotero.
• Kusintha n'kotheka: Chofunika ndichakuti tithe kusintha zonsezi. Mwa kuphunzira kuthana bwino ndi malingaliro ndi machitidwe awa, titha kuchepetsa zizindikiro ndikuwonjezera thanzi la maganizo.

Mu CBT, katswiri wanu wa zamaganizo amakuthandizani kuyang'ana mozama malingaliro ndi momwe mukumvera. Mumayamba kumvetsetsa momwe malingaliro anu amakhudzira momwe mumachitira zinthu. Mwanjira imeneyi, mutha kusiya kuganiza molakwika ndi machitidwe ndikuphunzira kuganiza ndikuchita zinthu m'njira zabwino komanso zathanzi.

Ndi matenda amtundu wanji omwe CBT ingathandize nawo?

CBT ndi chida chamtengo wapatali chomwe chimagwiritsidwa ntchito pochiza mavuto osiyanasiyana amisala ndi malingaliro. Aliyense kuyambira ana mpaka akuluakulu angapindule ndi chithandizochi.

Gome ili m'munsimu likuwonetsa zochitika zazikulu zomwe chithandizo cha CBT chili chothandiza.

Kuphatikiza apo, kafukufuku wapeza kuti CBT ndi yothandiza kwambiri ikaphatikizidwa ndi mankhwala a matenda monga bipolar disorder ndi schizophrenia.

Kodi chithandizo cha CBT chimagwira ntchito bwanji?

CBT ndi njira yochiritsira yokonzedwa bwino komanso yochokera ku zokambirana. Wothandizira amapanga malo otetezeka komwe mungathe kulankhula momasuka za momwe mukumvera, popanda kuweruza. Nthawi zambiri imachitika pamisonkhano ingapo yomwe imatenga milungu 5 mpaka 20.

Ganizirani katswiri wanu wa zamaganizo ngati bwenzi, koma munthu amene waphunzitsidwa mwapadera kuti akutsogolereni paulendowu. Zotsatira zake sizingayembekezereke usiku umodzi. Ulendo uwu umatenga nthawi, ndipo nthawi zina umakhala wovuta pang'ono, koma ndi wofunika.

Masitepe mu ndondomekoyi

1. Kumvetsetsa vuto: Mu magawo oyamba, mudzakambirana za mavuto omwe mukukumana nawo, zizindikiro zomwe mukukumana nazo, ndi mantha anu. Ngati mwapezeka kale ndi matenda amisala, ndikofunikira kwambiri kuuza katswiri wa za matendawa. Umu ndi momwe zolinga za chithandizo zimakhazikitsidwira.

2.Kuphunzira Kuzama Pofunsa Mafunso: Kutengera ndi momwe zinthu zilili, katswiri wa zamaganizo adzakufunsani mafunso osiyanasiyana. Adzakambirana za zochitika zakale, mantha anu, momwe mumachitira zinthu, ndi zomwe mumaganiza. Kudzera mu zokambiranazi, mudzamvetsetsa bwino momwe mumathanirana ndi mavuto m'moyo.

3. Kukuthandizani kuzindikira malingaliro ndi makhalidwe oipa: Pa nthawiyi, katswiri wanu wa zamaganizo adzakulimbikitsani kuti muzisamala kwambiri momwe mumachitira zinthu pamavuto. Pamodzi, mudzazindikira malingaliro, zikhulupiriro, ndi makhalidwe oipa omwe akuyambitsa mavuto anu. Mungapemphedwenso kuti mulembe izi mu dayale.

4. Kukuthandizani kusintha maganizo anu: Iyi ndi sitepe yofunika kwambiri. Katswiri wa zamaganizo amakuphunzitsani momwe mungasinthire malingaliro ndi zizolowezi zoipa zomwe mwazizindikira. Mumasintha momwe mumaonera zinthu ndikuphunzira kukhala ndi malingaliro ndi makhalidwe abwino. Kenako, mumagwiritsa ntchito maluso atsopanowa kuti muthane ndi mavuto aliwonse omwe angakugwereni mtsogolo.

Kodi ndingapeze bwanji katswiri wabwino wa CBT?

Izi nthawi zina zimakhala zovuta pang'ono, koma musataye mtima. Ndikofunikira kwambiri kupeza munthu woyenera kwa inu.

• Funsani dokotala wanu: Dokotala wa banja lanu (GP) angapereke malangizo abwino pankhaniyi. Iye akhoza kukutsogolerani kwa katswiri wa zamaganizo, katswiri wa zamaganizo, kapena mlangizi wodziwa bwino ntchito yanu.
• Funsani anthu odalirika: Funsani mnzanu kapena wachibale amene mumamukhulupirira za izi.
• Yang'anani ziyeneretso: Onetsetsani kuti katswiri amene mwasankha ndi wovomerezeka ndi boma komanso wovomerezeka pantchito yawo. Komanso, yang'anani ngati ali ndi luso lochiza matenda anu (monga kuvutika maganizo, nkhawa).

Nthawi zina mungamve chisoni pang'ono panthawi ya chithandizo. Izi zili choncho chifukwa kulankhula za malingaliro ndi zochitika zakale zomwe takhala tikuziletsa kwa nthawi yayitali kungakhale kowawa pang'ono. Koma musadandaule, katswiri wanu wa zamaganizo adzakuthandizani kuthana ndi malingaliro amenewo.

Ngati muli ndi nkhawa kwambiri moti simungathe kukhala nokha, kapena ngati mukuganiza zodzivulaza, chonde onani dokotala wanu nthawi yomweyo kapena pitani ku chipatala chapafupi cha Emergency Department (ETU).