Kodi munayamba mwamvapo ngati maganizo anu ndiye mdani wanu wamkulu? Pali nthawi zina zomwe mumadzimva chisoni komanso kulemedwa popanda chifukwa, pamene chilichonse chikuwoneka cholakwika, komanso pamene mukuganiza kuti, "Palibe chomwe chikuyenda bwino kwa ine." Maganizo oipa awa angatithandize kuvutika maganizo. Lero, tikambirana za chithandizo chothandiza kwambiri chomwe chingakuthandizeni kuwongolera malingaliro awa ndikukweza thanzi lanu la maganizo .
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Kodi Chithandizo cha Kuzindikira ndi Chiyani?
Mwachidule, Cognitive Therapy (CT) ndi chithandizo chamaganizo cha kanthawi kochepa chozikidwa pa mfundo yakuti momwe timaganizira zimakhudza mwachindunji momwe timamvera komanso zochita zathu. Anthu ena amachitchanso kuti "kulankhula." M'malo modalira katswiri wa zamaganizo kwa miyezi kapena zaka, wodwalayo amapatsidwa zida zowunikira malingaliro ake.
Tangoganizirani nkhaniyi. Shanika ndi mkulu wa boma mu banki. Koma chifukwa cha mavuto omwe anakumana nawo pakampani yomwe ankagwira ntchito, anataya ntchito kangapo pazaka zambiri. Nthawi iliyonse akapeza ntchito ina, kupsinjika maganizo kosalekeza kunamuwonongera kudzidalira kwake. Anayamba kuganiza kuti, "Kaya ndilipidwa ndalama zingati kapena udindo wanga ndi wapamwamba bwanji, ndidzataya ntchito imeneyi nthawi iliyonse." Lingaliro limeneli linamupangitsa kuti avutike maganizo pang'onopang'ono.
Shanika ataphunzitsidwa za Cognitive Therapy, anaphunzira kuona maganizo ake mosiyana. M'malo moganiza kuti, "Ngati nditaya ntchito iyi, palibe wina amene angandilembe ntchito," anaphunzira kuganiza kuti, "Chabwino, ngati nditaya ntchito iyi, ndidzafufuza zifukwa zake ndikukonzekera bwino kuyankhulana kwina." Mwa kusintha kaganizidwe kake mwanjira imeneyi, anatha kusintha malingaliro ake ndi moyo wake.
Mu Cognitive Therapy, timayang'ana kwambiri malingaliro omwe akubwera m'maganizo mwanu pakali pano, m'malo moyang'ana zochitika zakale kapena momwe mukumvera za makolo anu. Timadzifufuza tokha kuti tiwone momwe malingaliro amenewo alili enieni.
Kodi izi zimagwira ntchito bwanji? Kodi maganizo athu olakwika ndi otani?
Mu chithandizochi, timaphunzitsidwa kuzindikira njira zodziwika bwino zoganizira zoipa (Zolakwika Zoganizira kapena Zosokoneza Maganizo) zomwe zimakhudza malingaliro athu. Izi ndi zinthu zomwe timachita m'mutu mwathu osazindikira. Nazi zitsanzo zina.
| Cholakwika Choganiza | Chitsanzo chosavuta |
|---|---|
| Kuganiza Zonse Kapena Palibe | "Ngati sindingathe kupeza A pa mayeso awa, ndiye kuti ndalephera kotheratu." (Koma kodi B kapena C si kupasanso?) |
| Kuchulukitsa zinthu | "Sanayankhe foni yanga. Sandisamala." (Mwina ali wotanganidwa, sichoncho?) |
| Kuiwala zinthu zabwino ndi kuganizira zinthu zoipa zokha (Mental Fyuluta) | Ngakhale mutalandira mayamiko 10 tsiku lonse, mumaganizirabe za kudzudzulidwa pang'ono kuchokera kwa munthu m'modzi tsiku lonse. |
| Kuganiza kuti choipa kwambiri chidzachitika (Catastrophizing) | "Ndili ndi chifuwa pang'ono. Ichi chikhoza kukhala chiyambi cha matenda aakulu." |
Mukazindikira njira zolakwika izi zoganizira, sitepe yotsatira ndikuwatsutsa. Yesetsani kudzifunsa kuti, "Kodi pali umboni wotani wosonyeza kuti izi ndi zoona?" ndi "Kodi pali umboni wotani wotsutsa izi?"
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Check Availability →Kodi zingakhale zothandiza kuposa mankhwala?
Funso limene anthu ambiri ali nalo ndi ili. Ndipotu, kafukufuku wambiri wapeza kuti Cognitive Therapy ndi njira yomwe ingakhale yothandiza ngati, ndipo nthawi zina yothandiza kwambiri kuposa, mankhwala a mavuto osiyanasiyana amisala ndi akuthupi, kuphatikizapo kuvutika maganizo, nkhawa, matenda odya, ndi ululu wosatha.
Kafukufuku wamkulu asanu ndi atatu watsimikizira kuti, makamaka pa matenda obwereranso monga kuvutika maganizo, odwala omwe amalandira chithandizo chamaganizo amakhala ndi chiŵerengero chotsika cha 50% cha kubwereranso kwa matendawa poyerekeza ndi omwe amalandira mankhwala okha.
Uthenga wochokera apa ndi wakuti, "Simuyenera kudalira mankhwala moyo wanu wonse. Mutha kuphunzira luso lolamulira maganizo anu ndikuchepetsa kapena kuthetsa kufunikira kwa mankhwala."
Koma izi sizikutanthauza kuti muyenera kusiya kumwa mankhwala omwe dokotala wanu wakupatsani nthawi yomweyo. Musapange zisankho zotere nokha. Nthawi zonse lankhulani ndi dokotala wanu ndikutsatira malangizo ake. Kwa odwala ena, kuphatikiza mankhwala ndi Cognitive Therapy kungapereke zotsatira zabwino kwambiri.
Kodi mungakhale bwanji 'wothandizira' wanu?
Chinthu chokongola cha Cognitive Therapy ndichakuti chimakupangitsani kukhala 'wothandizira wanu'. Pali masewera olimbitsa thupi osavuta komanso othandiza omwe amagwiritsidwa ntchito pa izi.
Zochita Zolembera
Iyi ndi njira yamphamvu kwambiri.
1. Lembani maganizo oipa omwe akubwera m'maganizo mwanu. (Chitsanzo: "Sindinalankhule bwino pamsonkhano lero.")
2. Ganizirani zomwe mukuopa ndipo dzifunseni kuti:
- "Choyipa kwambiri chomwe chingachitike ndi chiyani?"
- "Ndi chinthu chiti chabwino kwambiri chomwe chingachitike?"
3. Tsopano yang'anani zinthu ziwiri izi zopitirira muyeso ndipo lembani zotsatira zenizeni zomwe zingachitike. (Chitsanzo: "Mwina panali vuto laling'ono pamsonkhano, koma silidzanditayitsa ntchito. Ili ndi phunziro lomwe ndaphunzira kuti ndikonzekere bwino nthawi ina.")
Poyamba, mudzakumbukira maganizo oipa okha. Koma mukamachita izi pang'onopang'ono, mudzazindikira zinthu zambiri zomwe mumaganizira mosayenera komanso molakwika. Pakapita nthawi, mudzatha kuyang'ana zomwe mwapambana, zabwino zanu, ndikuwona moyo moyenera.
Uthenga Wopita Nawo Kunyumba
- Chithandizo cha Kuzindikira (CT) ndi njira yothandiza yochiritsira yomwe imakuthandizani kusintha momwe mumaganizira ndikukweza malingaliro anu komanso thanzi lanu la maganizo.
- Izi zimayang'ana kwambiri momwe mumaganizira panopa osati zakale.
- CT ingakhale yothandiza kwambiri kuposa mankhwala pa matenda monga kuvutika maganizo ndi nkhawa, ndipo ingathandize kuchepetsa kubwereranso kwa matendawa.
- Musasiye kapena kusintha mankhwala anu popanda upangiri wa dokotala. Nthawi zonse funsani dokotala wanu.
- CT imakuphunzitsani momwe mungayang'anire malingaliro anu, ndikukupangitsani kukhala 'wothandizira wanu.' Ngati mukufuna kudziwa izi, lankhulani ndi dokotala wa matenda amisala kapena mlangizi za izi.
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