Kodi mukuvutika ndi kuvutika maganizo? Kapena mukudziwa munthu amene akuvutika ndi vutoli? Anthu ambiri amaganiza kuti njira yokhayo yochiritsira kuvutika maganizo ndi kudzera mu mankhwala. Koma kwenikweni, pali njira ina yomwe ndi yamphamvu ngati mankhwala ndipo yabweretsa zotsatira zabwino kwa anthu ambiri. Imeneyo ndi psychotherapy, kapena monga momwe timaitchulira, talk therapy. Mwina mwamvapo za izo. Tiyeni tiwone momwe zingakuthandizireni lero.
Kodi psychotherapy iyi ndi chiyani?
Mwachidule, psychotherapy ndikulankhula ndi katswiri wa zamaganizo za thanzi lanu la maganizo ndi mavuto okhudzana nalo. Si nkhani yongokambirana chabe. Ndi njira yasayansi yomwe imakuthandizani kuthetsa mavuto anu amaganizo ndikukweza thanzi lanu la maganizo.
Tangoganizirani mpumulo umene ungakhalepo ngati mutakhala ndi mwayi wogawana mavuto anu onse ndi chisokonezo chanu ndi munthu amene mumamukhulupirira komanso amene mumamudziwa. Chithandizo cha maganizo ndicho chokhacho.
Tiyeni tiwone zina mwa zabwino zomwe mungapeze kuchokera ku chithandizochi.
| Ubwino wa izi | Mwachidule... |
|---|---|
| Zimakuthandizani kuthana ndi nthawi zovuta m'moyo. | Mumaphunzira momwe mungathanirane ndi vuto popanda kuchita mantha likabuka. |
| Zimakuthandizani kuzindikira zikhulupiriro ndi makhalidwe omwe ali oipa kwa inu ndipo zimakuthandizani kuti musinthe ndi makhalidwe abwino. | M'malo moganiza kuti, "Palibe chomwe chimandithandiza," yesetsani kuganiza kuti, "Ndiyesa." |
| Zimakuthandizani kumvetsetsa bwino ubale wanu ndi zomwe mwakumana nazo kale. | Mumayamba kumvetsetsa chifukwa chake nthawi zonse mumakhala ndi mavuto ndi anthu ena, chifukwa chake simungaiwale zinthu zina. |
| Dziwani zinthu zomwe zimayambitsa kuvutika maganizo ndipo phunzitsani momwe mungathanirane nazo. | Mumaphunzira zomwe mungachite mtima wanu ukugunda. |
| Amachepetsa zizindikiro za kuvutika maganizo. | Zinthu monga chisoni, mkwiyo, ndi kusungulumwa zimachepa pang'onopang'ono. |
| Zimakuthandizani kukhala ndi zolinga zothandiza pa moyo wanu. | Ikukuwonetsani momwe mungapangire moyo wanu kudalira zinthu zazing'ono zomwe mungathe kuchita, popanda kuyembekezera zinthu zambiri. |
Kodi mitundu ikuluikulu ya psychotherapy ndi iti?
Akatswiri azaumoyo wamaganizo amasankha njira yochiritsira yomwe amagwiritsa ntchito kutengera zosowa zanu. Nthawi zina, njira ziwiri zingagwiritsidwe ntchito. Tiyeni tiwone njira zodziwika bwino.
Chithandizo cha Maganizo (CBT)
Iyi ndi njira yotchuka komanso yothandiza yomwe imagwiritsidwa ntchito pazinthu zambiri, monga kuvutika maganizo, nkhawa, kumwa mowa mopitirira muyeso komanso kugwiritsa ntchito mankhwala osokoneza bongo. Kafukufuku wapeza kuti njira iyi ya CBT nthawi zina imakhala yothandiza kwambiri kuposa mankhwala.
Lingaliro loyambira la CBT ndi ili:
- Mavuto athu amaganizo nthawi zambiri amayamba chifukwa cha malingaliro ndi machitidwe olakwika omwe taphunzira pakapita nthawi.
- Mwa kuphunzira kuthana ndi malingaliro ndi machitidwe olakwika awa, titha kuchepetsa zizindikiro za kuvutika maganizo.
Dokotala wanu adzakutsogolerani pazinthu monga:
- Kuzindikira malingaliro olakwika komanso opanda pake omwe amabwera m'maganizo mwanu ("Ndili wopanda pake," "Palibe amene amandikonda") ndikuyesera kuwayang'ana momwe alili .
- Kuthandiza kumvetsetsa bwino khalidwe la anthu ena ndi zolinga zawo.
- Kuphunzitsa luso lothana ndi mavuto mukakumana ndi vuto lalikulu.
- Kukuthandizani kuwonjezera chidaliro chanu pa luso lanu.
- Kukupatsani kulimba mtima kuti muthane ndi mantha anu, m'malo mowapewa.
- Kuchita zinthu zolankhulana bwino ndi ena (kudzera mu zinthu monga kuchita sewero).
- Kuphunzitsa njira zopumulira kuti mupumule maganizo ndi thupi.
Chithandizo cha Maganizo Pakati pa Anthu (IPT)
Njira iyi imayang'ana kwambiri ubale wanu ndi anthu.Yang'anani mavuto omwe ali muubwenzi. Chifukwa nthawi zina mavuto amenewa angayambitsenso kuvutika maganizo. Mwachitsanzo:
- Chisoni kapena kutayika komwe simungathe kupirira ndikumvabe (Chisoni) .
- Kusintha kwakukulu pantchito yanu kapena pa moyo wanu wa anthu.
- Mikangano yokhazikika ndi okondedwa anu.
- Kuvuta kumanga ubale ndi ena.
IPT ndi chithandizo cha kanthawi kochepa chomwe chimakuphunzitsani momwe mungalankhulire bwino momwe mukumvera komanso momwe mungalankhulire bwino ndi ena.
Chithandizo cha Gulu
Chomwe chimachitika pamenepa n’chakuti gulu la anthu pafupifupi 5 mpaka 15 omwe akuvutika ndi vuto linalake monga kuvutika maganizo, monga inu, amasonkhana pamodzi n’kukambirana kwa ola limodzi kapena awiri pa sabata motsogozedwa ndi katswiri wa zamaganizo kapena awiri.
Tangoganizirani, kodi si mpumulo waukulu kudziwa kuti pali anthu ena omwe ali ndi mavuto ofanana ndi inu? Ndi mpumulo waukulu kuzindikira kuti "Sindine ndekha amene ndili ndi vutoli." Imeneyi ndi imodzi mwa ubwino waukulu wa chithandizo chamagulu.
Njira zina zochiritsira zomwe zimagwiritsidwa ntchito
Dokotala wanu angagwiritsenso ntchito njira imodzi kapena zingapo zotsatirazi ngati pakufunika kutero.
| Mtundu wa Chithandizo | Kodi chimachitika ndi chiyani ndi izi? |
|---|---|
| Chithandizo cha Khalidwe Lolankhulana (DBT) | Mtundu wa CBT womwe umagwiritsidwa ntchito pochiza anthu omwe ali ndi maganizo odzipha nthawi zambiri komanso matenda ena. Umakuphunzitsani kulamulira malingaliro anu ndikusintha makhalidwe oipa. |
| Chithandizo cha Maganizo | Tikufufuza momwe zomwe mwakumana nazo muli ana komanso malingaliro oipa omwe simukudziwa bwino zimakhudzira thanzi lanu la maganizo. Izi zikuthandizani kumvetsetsa bwino za inu nokha. |
| Kusanthula maganizo | Iyi ndi njira yozama komanso yayitali yochiritsira matenda amisala. Mungafunike kukumana ndi katswiri wa zamaganizo katatu kapena kuposerapo pa sabata. |
| Chithandizo Chothandizira | Dokotala adzakulimbikitsani, kukutsogolerani, ndikukuthandizani kukhala ndi mphamvu zomwe mukufunikira kuti muthane ndi kuvutika maganizo. Izi zidzakuthandizani kukhala ndi kudzidalira komanso luso locheza ndi anthu. |
| Chithandizo Chovomereza ndi Kudzipereka (ACT) | Izi zikuphatikizapo kuzindikira malingaliro ndi malingaliro omwe amabwera m'maganizo mwanu, kuphunzira kuwavomereza m'malo molimbana nawo, kenako kukuthandizani kudzipereka kusintha zinthu zabwino m'moyo wanu. |
Kodi njira zochiritsira zimenezi zimachitika bwanji?
Kawirikawiri, mumakumana ndi katswiri wa zamaganizo kamodzi pa sabata kwa mphindi 45 kapena 60, koma tsopano pali njira zosiyanasiyana zochitira izi.
- Magawo apaintaneti (kudzera pa kuyimba kwa kanema)
- Makanema osankhidwa mwapadera
- Mabuku Ogwirira Ntchito
Mapulogalamu ena akhoza kuchitika motsogozedwa ndi mlangizi wa zaumoyo wamaganizo , pomwe ena angachitike nokha.
Koma kumbukirani, musanasankhe njira iliyonse mwa izi, muyenera kulankhula ndi dokotala wanu. Iye ndiye amene adzamvetsetsa vuto lanu lenileni ndikusankha njira yothandizira yomwe ili yoyenera kwa inu. Musapange zisankho zotere nokha.
Uthenga Wopita Nawo Kunyumba
- Chithandizo cha maganizo ndi njira yodziwika bwino komanso yothandiza kwambiri yochiritsira kuvutika maganizo. Sikuti ndi nkhani chabe.
- Izi sizikutanthauza kungolankhula za mavuto omwe ali m'maganizo mwanu, koma zimafuna kukuphunzitsani luso lomwe mukufunikira kuti muzitha kuwongolera malingaliro anu, momwe mukumvera, komanso machitidwe anu.
- Pali mitundu yosiyanasiyana ya chithandizo, monga CBT ndi IPT. Dokotala wanu adzakuthandizani kusankha njira yoyenera kwa inu.
- Uwu ndi mgwirizano pakati pa inu ndi katswiri wanu wa zamaganizo, choncho kambiranani zonse momasuka komanso moona mtima.
- Chithandizochi chingachitike ndi mankhwala kapena ayi. Dokotala wanu ndiye munthu woyenera kupanga chisankho chokhudza vutoli. Choncho kambiranani naye chilichonse.
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