Kodi mukuvutika kulamulira malingaliro anu? Tiyeni tikambirane za DBT (Dialectical Behavior Therapy)!

Kodi nthawi zina mumamva kuti ngakhale zinthu zazing'ono zimakupangitsani kumva chisoni kwambiri, kukwiya, kapena kukhumudwa? Kodi simungathe kulamulira malingaliro amenewo ndikumva kuti mulibe thandizo? Kukhala ndi malingaliro amphamvu chonchi n'kovuta kwambiri. Lero, tikambirana za njira yapadera yopambana kwambiri yothandizira anthu ngati amenewo. Izi zimatchedwa DBT, zomwe zikutanthauza Dialectical Behavior Therapy.

Mwachidule, kodi DBT ndi chiyani?

DBT ndi njira yolankhulirana. Imachokera ku CBT, yomwe tonse tamvapo, yomwe ndi Cognitive Behavioral Therapy . Komabe, DBT idapangidwa makamaka kuti ithandize anthu omwe ali ndi malingaliro amphamvu komanso ovuta.

Mwachidule, chithandizo cha CBT chimatithandiza kumvetsetsa momwe momwe timaganizira zimakhudzira malingaliro ndi khalidwe lathu. DBT imachita zambiri kuposa pamenepo.

Mawu oti "dialectical" amatanthauza "kusonkhanitsa pamodzi malingaliro awiri otsutsana." Izi ndi zomwe zimachitika mu chithandizo cha DBT. Izi ndi izi:

1. Kuvomereza: "Inde, ndikumva motere pakali pano, ndili ndi vuto ili, ndicho choonadi." Zimakuthandizani kuvomereza mkhalidwe wanu.

2. Nthawi yomweyo, yesetsani kusintha zinthu zabwino (kusintha) : Mukavomereza vutoli, tidzakuthandizani kulithetsa, kusintha makhalidwe oipa, ndikusintha moyo wanu.

Njira yochiritsira iyi idapangidwa m'zaka za m'ma 1970 ndi katswiri wa zamaganizo waku America dzina lake Marsha Linehan.

Kodi chithandizo cha DBT chimathandiza ndani?

DBT ndi mankhwala othandiza kwambiri kwa anthu omwe amavutika kulamulira ndikulamulira malingaliro awo. Kafukufuku wasonyeza kuti imapereka mpumulo waukulu, makamaka kwa iwo omwe ali ndi matenda amisala awa:

Chofunika kwambiri ndichakuti matenda onsewa ali ndi chinthu chimodzi chofanana. Izi zikutanthauza kuti amagwiritsa ntchito njira zosapatsa thanzi komanso zosapatsa thanzi kuti alamulire malingaliro awo oipa komanso amphamvu. Chithandizo cha DBT chimawaphunzitsa momwe angathanirane ndi malingaliro awo mwanjira yabwino m'malo mogwiritsa ntchito njira zosapatsa thanzi.

Kodi chithandizo cha DBT chimagwira ntchito bwanji?

Cholinga chachikulu cha katswiri wa DBT ndikukhazikitsa mgwirizano pakati pa kuvomereza ndi kusintha komwe tidakambirana kale. Dokotalayo amakuthandizani kuphunzira maluso atsopano kuti muwongolere bwino malingaliro anu.

Chithandizo cha DBT nthawi zambiri chimakhala ndi magawo anayi:

1. Kuwunika kwa DBT Pasadakhale

2. Chithandizo cha munthu payekha

3. Kuphunzitsa luso m'magulu

4. Kuphunzitsa pa intaneti za mavuto pa nthawi yamavuto

Tiyeni tsopano tiwone gawo lililonse mwa magawowa padera.

1. Kuwunika kwa DBT Pasadakhale

Musanayambe chithandizo, katswiri wanu wamankhwala adzakulankhulani kuti aone ngati chithandizochi chili choyenera kwa inu. Adzakufunsani mafunso ndikufotokozera momwe DBT imagwirira ntchito. Ngati mukufuna chithandizochi, adzakufunsani kuti mudzipereke kwa nthawi yoikika.

2. Chithandizo cha Munthu Payekha

Mu izi, mumakumana ndi katswiri wanu wa zamaganizo kamodzi pa sabata. Gawo lililonse limatenga pafupifupi mphindi 40-60. Misonkhano iyi ili ndi zolinga zazikulu zingapo:

• Ngati muli ndi maganizo ofuna kudzipha kapena makhalidwe odzivulaza, zimathandiza kuchepetsa maganizo amenewo ndikukutetezani .
• Kuchepetsa makhalidwe omwe amasokoneza chithandizo.
• Kukuthandizani kukwaniritsa zolinga zanu pa moyo wanu ndikuwongolera moyo wanu.
• Kukuphunzitsani maluso atsopano omwe mungagwiritse ntchito m'malo mwa makhalidwe anu oipa.

Kawirikawiri, katswiri wanu wa zamaganizo adzakufunsani kuti mulembe tsiku ndi tsiku za momwe mukumvera komanso zochita zanu. Izi zimatchedwa "khadi la dayari." Zili ngati dayari kakang'ono komwe mumalemba momwe mukumvera komanso zochita zanu za tsikulo. Muyenera kubweretsa izi pa phunziro lililonse. Kenako, inu ndi katswiri wanu wa zamaganizo mutha kusankha zomwe muyenera kukambirana tsiku limenelo.

3. Kuphunzitsa Maluso M'magulu

Izi ndi zosiyana pang'ono. Pankhaniyi, katswiri wa zamaganizo amakuphunzitsani maluso atsopano ndi gulu la anthu ena. Koma iyi si "gulu la mankhwala." Izi zikutanthauza kuti, si malo omwe mumakambirana za mavuto anu ndi aliyense. Zili ngati kuphunzitsa m'kalasi, malo omwe mumaphunzira zinthu zatsopano.

Pali maluso anayi akuluakulu omwe amaphunzitsidwa mu chithandizo cha DBT. Izi ndi zothandiza kwambiri pa moyo wanu watsiku ndi tsiku.

4. Kuphunzitsa Mavuto Pafoni

Ichi ndi chinthu china chofunikira cha DBT. Zimatanthauza kuti mutha kuyimbira katswiri wanu wa zamaganizo kuti akuthandizeni pakagwa ngozi, pakati pa nthawi yanu yolandira chithandizo.

Mwachitsanzo:

• Ngati mwadzidzidzi mukumva ngati mukufuna kudzivulaza.
• Ngati mukuona kuti mwalephera kugwiritsa ntchito luso lomwe mwaphunzira pa moyo wanu watsiku ndi tsiku, funsani upangiri wa zomwe mungachite panthawiyo.

Komabe, katswiri wothandiza adzaika malire omveka bwino pa nthawi ndi malamulo omwe mungalankhule nawo. Mafoni awa nthawi zambiri amakhala afupiafupi, ndipo salowa m'malo mwa zokambirana za munthu payekha kapena gulu.

Kodi ndingapeze bwanji katswiri wabwino wa DBT?

Kupeza katswiri wabwino wa zamaganizo nthawi zina kungakhale ntchito yovuta komanso yowononga nthawi. Koma musadandaule nazo. Chinthu chabwino kwambiri chomwe mungachite ndikufunsa dokotala wa banja lanu , amene mumamudalira, za izi. Iye adzatha kukutumizirani kwa munthu woyenera.

Kuphatikiza apo, ngati muli ndi katswiri wodziwa bwino za matenda amisala, ndi bwino kuwafunsa mafunso angapo monga awa:

• "Kodi maphunziro anu a DBT ndi otani?"
• "Kodi mukuchita chithandizo chonse cha DBT? Kapena ndi mtundu wake wosinthidwa?"
• "Kodi ndinu membala wa gulu la uphungu la DBT?"
• "Kodi mfundo zanu ndi ziti pankhani ya kuyimba foni kapena maimelo kumapeto kwa sabata?"
• "Mukuganiza kuti ndipereke nthawi yochuluka bwanji pa chithandizo chonsechi?"

Kodi ubwino ndi zovuta za chithandizo cha DBT ndi ziti?

Kafukufuku wasonyeza kuti chithandizo cha DBT n'chothandiza kwambiri kwa anthu omwe ali ndi BPD. Ubwino wake ndi monga:

• Kuchepetsa makhalidwe odzivulaza komanso mkwiyo.
• Kuchepetsa masiku omwe munthu amakhala kuchipatala.
• Kuchepetsa kugwiritsa ntchito mankhwala osokoneza bongo ndi mowa.
• Kuchepa kwa zizindikiro za kuvutika maganizo.

Komabe, DBT si ya aliyense, ndipo si yophweka.

DBT ingakuthandizeni kwambiri ngati mwakonzeka kuchita izi:

• Ngati mukufunadi kusintha zinthu bwino .
• Khalani odzipereka kwathunthu ku chithandizo ndipo khalani okonzeka kuchita homuweki yanu .
• Ngati mwakonzeka kuyang'ana kwambiri za pano ndi zamtsogolo , m'malo moganizira zakale.
• Ngati n'kotheka, tengani nawo mbali pagulu limodzi ndi ena.

Kodi chithandizochi chimatenga nthawi yayitali bwanji?

Chithandizo cha DBT nthawi zambiri chimatenga miyezi 6 mpaka chaka . Koma aliyense ndi wosiyana. Mavuto amisala ndi ovuta. Choncho musayembekezere kuti mavuto anu onse adzatha pakatha chaka chimodzi. Matenda monga BPD, makamaka, angatenge zaka kuti achire.

Musadandaule za nthawi. Chofunika kwambiri ndichakuti mupemphe thandizo. Ngakhale kusintha pang'ono ndi kusintha kwakukulu.

Chochita pakakhala ngozi?

Ndikofunikira kwambiri kupezeka pamisonkhano yanu ya chithandizo nthawi zonse.

Ngati muli ndi vuto ladzidzidzi, monga maganizo ofuna kudzipha, lankhulani ndi katswiri wanu wa zamaganizo ngati mungathe.

Ngati simungathe kulankhula ndi katswiri wanu wa zamaganizo, musachite mantha. Imbani NIMH Mental Health Helpline pa 1926 nthawi yomweyo. Amapezeka maola 24 patsiku kuti akuthandizeni. Kapena pitani ku Dipatimenti Yothandiza Anthu Mwadzidzidzi (ETU) ya chipatala chapafupi nanu.

DBT ndi mankhwala othandiza kwambiri kwa anthu omwe akulimbana ndi malingaliro oipa komanso ovuta. Kupeza katswiri wodziwa bwino za matenda anu kungakhale kovuta komanso kotenga nthawi. Koma musataye mtima. Mukayamba chithandizo mwachangu ndikudzipereka ku chithandizocho, mumayamba kukhala ndi moyo wabwino mwachangu.