Kodi kulankhula kungachiritse kuvutika maganizo? Tiyeni tiphunzire za chithandizo cha CBT!

Kodi nthawi zina mumamva kutopa, kukhumudwa, kapena kukhala opanda chiyembekezo chilichonse pa moyo? Tonsefe timakhala ndi masiku omwe timamva chisoni komanso kukhumudwa. Koma ngati izi zikupitirira ndipo zimakhudza zochita zanu za tsiku ndi tsiku, zitha kukhala chizindikiro cha kuvutika maganizo. Anthu ambiri amaganiza kuti mankhwala ndiyo njira yokhayo yothetsera vutoli. Koma kodi mukudziwa kuti nthawi zina pali njira yothandiza kwambiri yothandizira, yotchedwa talk therapy, kuposa mankhwala? Ndicho chimene timachitcha `Cognitive Behavioral Therapy` kapena `(CBT)` mwachidule.

Mwachidule, kodi CBT ndi chiyani?

CBT ndi mtundu wa mankhwala olankhula. Izi zikutanthauza kuti simupatsidwa mankhwala. M'malo mwake, mlangizi wophunzitsidwa bwino kapena katswiri wa zamaganizo amalankhula nanu ndikukuthandizani kuzindikira malingaliro oipa.

Ganizirani izi motere. Izi ndi zina mwa malingaliro omwe nthawi zambiri amabuka m'maganizo mwa munthu amene ali ndi vuto la kuvutika maganizo:

• "Sindikusamala."
• "Palibe chomwe ndimachita chomwe chili chabwino."
• "Palibe amene amandiona kuti ndine wofunika."
• "Moyo wanga sudzakhala bwino, umangoipiraipira tsiku lililonse."

Izi si malingaliro okha. Zimakhudza mwachindunji momwe mukumvera, khalidwe lanu, ndi momwe mumagwirira ntchito. Chomwe chimachitika mu chithandizo cha 'CBT' ndikuti choyamba mumazindikira malingaliro olakwika komanso osathandiza awa. Mumatha kudzimvetsa nokha mwa kunena kuti, "O... ndili ndi lingaliro ili, eti?"

Kenako, katswiri wa zamaganizo adzakuphunzitsani momwe mungasinthire malingaliro oipawo ndi malingaliro enieni komanso abwino . Izi zili ngati kuchotsa pulogalamu yoyipa m'mutu mwanu ndikuyika yatsopano, yabwino.

Kusintha pang'ono kumeneku m'njira yomwe mukuganiza kuti idzakhudza kwambiri khalidwe lanu. Pang'onopang'ono, kuvutika maganizo kwanu kudzayamba kuchepa. Zingatenge milungu ingapo kapena miyezi ingapo, koma zotsatira zake zimakhala zabwino kwambiri.

Kodi njira imeneyi yochiritsira ndi yothandiza bwanji?

CBT ndi njira yodziwika bwino kwambiri yochiritsira matenda amisala padziko lonse lapansi. Kafukufuku wina wasonyeza kuti CBT ndi yothandiza kwambiri monga, ndipo nthawi zina imakhala yothandiza kwambiri kuposa, mankhwala oletsa kuvutika maganizo kwa anthu omwe ali ndi kuvutika maganizo pang'ono mpaka pang'ono.

Phindu lalikulu ndilakuti kafukufuku wina wapeza kuti anthu omwe amalandira chithandizo cha CBT amachepetsa chiopsezo chawo chobwereranso ndi pafupifupi 50% poyerekeza ndi omwe amamwa mankhwala okha.

Kodi mungayembekezere chiyani panthawi ya chithandizo cha CBT?

Mukhoza kulandira chithandizo cha CBT kuchokera kwa katswiri wa zamaganizo, mlangizi wovomerezeka, kapena katswiri wina wodziwa bwino za thanzi la maganizo. Magawo awa akhoza kuchitidwa munthu ndi munthu, m'magulu, kapena motsogozedwa ndi katswiri wa zamaganizo ndi mabuku odzithandiza.

Kodi chimachitika ndi chiyani panthawi ya chithandizo chamankhwala?

Choyamba, inu ndi katswiri wanu wa zamaganizo mudzagwira ntchito limodzi kuti mudziwe zolinga zanu za chithandizo.Mwachitsanzo, mutha kukhazikitsa zolinga monga "Ndikufuna kuchepetsa kuvutika maganizo" kapena "Ndikufuna kuchepetsa kumwa mowa."

CBT nthawi zambiri siilankhula zambiri za makhalidwe anu akale kapena umunthu wanu. M'malo mwake, imayang'ana kwambiri momwe mukumvera, zomwe mukuganiza, komanso momwe mungasinthire.

Chithandizo nthawi zambiri chimatenga magawo 10-20. Anthu ena amachira pakapita nthawi yochepa, pomwe ena amafunikira chithandizo cha nthawi yoposa chaka chimodzi. Katswiri wa zamaganizo angakupatseni "ntchito ya kusukulu" yoti muchite kunyumba. Izi zikuthandizani kuchita zomwe mukuphunzira.

Musanayambe kulandira chithandizo, katswiri wa zamaganizo adzakuphunzitsani maluso omwe mungagwiritse ntchito kuti mupewe kubwereranso kwa kuvutika maganizo. Ngati mutayambanso kuvutika maganizo, mungagwiritse ntchito maphunziro awa pa inu nokha.

Kodi mungasankhe bwanji katswiri wabwino wa zamaganizo?

Iyi ndi mfundo yofunika kwambiri. Mukafuna thandizo pa thanzi lanu la maganizo, muyenera kusankha munthu wophunzitsidwa bwino komanso woyenerera. Ku Sri Lanka, Madokotala a Zamaganizo ndi madokotala apadera omwe ali ndi digiri ya zamankhwala (MBBS) omwe angathe kukupatsani mankhwala. Akatswiri a zamaganizo ndi Aphungu ndi anthu omwe aphunzitsidwa mwapadera pa njira zochiritsira kulankhula.

Musanasankhe katswiri wothandiza, ganizirani izi:

• Ziyeneretso ndi Kulembetsa: Funsani za ziyeneretso zawo zamaphunziro (bachelor's, postgraduate) ndi maphunziro awo aukadaulo.
• Kudziwa bwino za matenda a maganizo: Onani ngati akuchiza matenda a maganizo. Ena amayang'ana kwambiri matenda ena, monga matenda ovutika kudya kapena PTSD.
• Momwe mukumvera: Chofunika kwambiri ndichakuti mukhulupirire katswiri wanu wamankhwala ndipo ali kumbali yanu. Ngati mukumva kusasangalala kapena simukuwona kusintha kulikonse, ganizirani zosinthana ndi katswiri wina wamankhwala. Palibe cholakwika ndi zimenezo.

Ngati mufunsa dokotala wa banja lanu za izi, iye adzatha kukupatsani katswiri wodziwa bwino ntchito yake.