Tiyeni tiphunzitse maganizo anu kulimbana ndi kuvutika maganizo (Cognitive Therapy)

Ndizachibadwa kukhala ndi maganizo oipa komanso amdima nthawi zina, sichoncho? Koma ngati mukuvutika ndi kuvutika maganizo, maganizo oipawa akhoza kukhala oipa kuposa momwe mukuganizira. Pang'onopang'ono, maganizo amenewa angayambe kulamulira maganizo anu, kusintha momwe mumaonera zenizeni, ndikupangitsa dziko lonse kuwoneka lamdima. Koma musadandaule, pali chida champhamvu chamaganizo chomwe tingagwiritse ntchito kuwongolera ndikutsutsa malingaliro awa. Imeneyo ndi 'Chithandizo cha Maganizo'.

Kodi chithandizo cha chidziwitso ichi ndi chiyani?

Mwachidule, `Cognitive Therapy` ndi mtundu wa psychotherapy womwe umagwiritsa ntchito kulankhula. Anthu ena amautchanso kuti "Talk Therapy." Umaphatikizapo kumvetsetsa kulumikizana pakati pa malingaliro anu, momwe mumamvera, ndi machitidwe anu ndikukuthandizani kusintha malingaliro oipa omwe akukuvutitsani.

Mfundo yaikulu ya chithandizochi ndi yakuti "malingaliro athu amakhudza mwachindunji momwe timamvera."

Munthu amene akuvutika ndi kuvutika maganizo amakhala ndi maganizo oipa omwe amangobwera nthawi zonse m'maganizo mwake popanda khama lililonse. Timatcha awa "Maganizo Odzipangira Okha". Ganizirani ngati maganizo amenewa amabwera m'maganizo mwanu nthawi zonse.

Pakhoza kukhala chowonadi pang'ono m'malingaliro awa. Koma ndi kupsinjika maganizo, chowonadi chaching'onochi chimakhala kusokonekera kwakukulu, ndipo mumayamba kuwona zenizeni mwanjira yokokomeza. `Chithandizo cha Kuzindikira` chimakuphunzitsani kuzindikira malingaliro awa, kuwatsutsa, ndikukonza.

Kodi chithandizochi chimagwira ntchito bwanji?

Mu chithandizochi, mumaphunzitsidwa kugawa mavuto omwe mukuwona kuti ndi akulu kwambiri kuti muthe kuwathetsa m'zigawo zing'onozing'ono komanso zosavuta kuwathetsa. Kawirikawiri, vuto likhoza kugawidwa m'zigawo izi:

• Funso: Kodi vutolo mukuliona bwanji?
• Maganizo: Ndi maganizo otani omwe amabwera m'maganizo mwanu pa funso limenelo?
• Maganizo: Maganizo omwe mukumva panthawiyo (chisoni, mkwiyo, mantha).
• Kumva thupi: Zinthu zomwe mumamva m'thupi lanu (kugunda kwa mtima, kupweteka m'mimba).
• Zochita: Zinthu zomwe mumachita musanayambe, panthawi, komanso pambuyo pa funso.

Mukaphunzira "kuthetsa" vuto mwanjira imeneyi, mudzazindikira kuti si nkhani yaikulu kwenikweni.

Katswiri wodziwa bwino ntchito ya zamaganizo amakuphunzitsani zida zamaganizo zomwe mukufunikira. Kenako, panthawi ya maphunziro a zachipatala, mumapatsidwa masewera olimbitsa thupi ang'onoang'ono, monga homuweki, kuti muchite. Izi ndi masewera olimbitsa thupi omwe amakuthandizani kuchita masewera olimbitsa thupi pogwiritsa ntchito zomwe mwaphunzira kuthetsa mavuto enieni. Zili ngati kuphunzira kuyendetsa galimoto. Choyamba mumachita masewera olimbitsa thupi ndi mlangizi, kenako mumachita masewera olimbitsa thupi mumsewu nokha. Mofananamo, kusintha pang'ono kumeneku komwe mumachita tsiku lililonse, pakapita nthawi, kungapangitse kusintha kwakukulu komanso kosatha m'maganizo mwanu komanso momwe mumaonera moyo wanu.

Kodi izi zimagwiradi ntchito? Kodi ndi bwino kuposa mankhwala?

Funso limeneli ndi limene anthu ambiri ali nalo. Tiyeni tione zina mwa mfundo zomwe zatsimikiziridwa ndi kafukufuku.

1. Yogwira ntchito ngati mankhwala: Chithandizo cha maganizo chawonetsedwa kuti ndi chothandiza ngati mankhwala ochepetsa nkhawa pa kuvutika maganizo pang'ono mpaka pang'ono. Chikachitidwa bwino, chingapereke zotsatira mwachangu ngati mankhwala.

2. Kumaletsa kubwereranso m'mbuyo: Vuto lalikulu la kuvutika maganizo ndi kubwereranso m'mbuyo. Mukapitiriza kugwiritsa ntchito luso lomwe mumaphunzira mu chithandizochi, mungathandize kupewa kubwerera m'mbuyo. Kungakhale kothandiza kwambiri pakapita nthawi kuposa mankhwala.

3. Amachepetsa zizindikiro zotsalira:Nthawi zina, ngakhale kuti mankhwala amapereka mpumulo waukulu, zizindikiro zotsala zimatha kukhalapo. Chithandizo cha Kuzindikira Chingathandize kuchepetsa zizindikiro zotsalazo.

Ndi kapena popanda mankhwala?

Izi siziyenera kukhala chisankho cha "imodzi kapena ziwiri". Kwa anthu ena, Cognitive Therapy yokha ingakhale yokwanira. Koma kwa ambiri, kuphatikiza mankhwala ochepetsa nkhawa ndi Cognitive Therapy kungapangitse zotsatira zabwino kwambiri.

Maganizo akakhala athanzi, thupi limakhalanso lathanzi.

Kuvutika maganizo kumatisonyeza momwe maganizo ndi thupi zimagwirizanirana. Anthu omwe ali ndi vuto la kuvutika maganizo amakumana ndi zizindikiro zambiri zakuthupi kuwonjezera pa kuvutika maganizo. Chithandizo cha maganizo chingathandize kusintha momwe mukumvera komanso kuthana ndi zizindikiro zimenezi zakuthupi.

• Zimawonjezera mphamvu za thupi lanu.
• Zimathandiza kuti munthu azigona bwino komanso kuti azitha kugona nthawi yayitali.
• Zimawonjezera chilakolako cha chakudya ndikubwezeretsa mphamvu yosangalala ndi chakudya.
• Zimathandizanso kukulitsa chilakolako chogonana .

Kuphatikiza apo, chithandizochi n'chothandiza kwambiri kwa iwo omwe akuvutika ndi ululu wosatha. Anthu ambiri omwe ali ndi ululu wosatha alinso ndi kuvutika maganizo. Chithandizo cha Kuzindikira Chingathe kuchiza matenda onsewa nthawi imodzi.

Kodi ndiyamba bwanji chithandizochi?

Ngati mukuganiza kuti mwina muli ndi nkhawa, chinthu choyamba komanso chofunikira kwambiri chomwe muyenera kuchita ndikuwonana ndi dokotala wanu wamkulu. Iye akhoza kuwunika momwe mulili ndipo, ngati pakufunika kutero, angakutumizireni kwa katswiri wa zamaganizo kapena katswiri wa zamaganizo yemwe ndi katswiri wa zamaganizo.

Mukakumana ndi dokotala wanu ndikukambirana za izi, musaiwale kukambirana mfundo izi:

• "Kodi ndiyenera kumwa mankhwala panthawi ya chithandizochi?"
• "Kodi mungandithandize kupeza katswiri wothandiza odwala yemwe ali ndi thanzi labwino komanso wophunzitsidwa bwino pankhaniyi?"
• "Nthawi zambiri zimatenga nthawi yayitali bwanji kuti ndimve bwino?"
• "Ndingadziwe bwanji ngati chithandizochi chili choyenera kwa ine?"

Mayankho a mafunso awa adzakhala mphamvu yaikulu paulendo wanu wochira.