Kodi maganizo anu akukukhumudwitsani? Tiyeni tikambirane za izi (Cognitive Therapy)

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 .

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.

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.

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?"

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.

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.