Ese urwaye indwara yo kwiheba? Cyangwa uzi umuntu urwaye iyi ndwara? Abantu benshi batekereza ko uburyo bwonyine bwo kuvura indwara yo kwiheba ari imiti. Ariko mu by'ukuri, hari ubundi buryo bufite imbaraga nk'imiti kandi bwazanye umusaruro mwiza ku bantu benshi. Ubwo buryo ni ubuvuzi bwo mu mutwe, cyangwa nk'uko tubwita gusa, ubuvuzi bwo mu mutwe. Wenda warabyumvise. Reka turebe uko byagufasha uyu munsi.
Iyi miti yo mu mutwe ni iki?
Muri make, ubuvuzi bwo mu mutwe ni ukuganira n'inzobere mu by'ubuzima bwo mu mutwe ku buzima bwawe bwo mu mutwe n'ibibazo bifitanye isano na bwo. Si ikiganiro gusa, ahubwo ni uburyo bwa siyansi bugufasha gukemura ibibazo byawe byo mu mutwe no kunoza ubuzima bwawe bwo mu mutwe.
Tekereza ukuntu byaba biruhura cyane kuba warashobora gusangira imitwaro yawe yose n'urujijo rwawe n'umuntu wizeye kandi uzi. Ubuvuzi bw'imitsi ni bwo busanzwe.
Reka turebe zimwe mu nyungu uzabona muri ubu buvuzi.
| Ibyiza by'ibi | Mu magambo make ... |
|---|---|
| Bigufasha guhangana n'ibihe bigoye mu buzima. | Wiga uburyo bwo guhangana n'ikibazo udatinya iyo kivutse. |
| Bigufasha kumenya imyizerere n'imyitwarire igutera ingaruka mbi, bikagufasha kuyisimbuza iy'ubuzima bwiza. | Aho gutekereza uti "Nta kintu kimfasha," itoze gutekereza uti "Nzagerageza." |
| Bigufasha gusobanukirwa byimbitse imibanire yawe n'ibyo wanyuzemo mu bihe byashize. | Utangira gusobanukirwa impamvu uhora ufitanye ibibazo n'abantu bamwe na bamwe, impamvu udashobora kwibagirwa ibintu bimwe na bimwe. |
| Menya ibintu byongera ihungabana kandi umenye uburyo bwo kubyitwaramo. | Umenya icyo gukora iyo umutima wawe urimo gutera cyane. |
| Igabanya ibimenyetso by'ihungabana. | Ibintu nk'agahinda, uburakari, n'irungu bigenda bigabanuka buhoro buhoro. |
| Bigufasha kwishyiriraho intego zifatika mu buzima. | Ikwereka uburyo bwo kubaka ubuzima bwawe bushingiye ku bintu bito ushobora gukora, utiteze byinshi. |
Ni ubuhe bwoko bw'ingenzi bw'ubuvuzi bw'imitekerereze y'abantu?
Abahanga mu by'ubuzima bwo mu mutwe bahitamo uburyo bwo kuvura bakoresha bitewe n'ibyo ukeneye. Hari igihe, uburyo bubiri bushobora gukoreshwa. Reka turebe uburyo busanzwe.
Ubuvuzi bw'imyitwarire mu bwenge (CBT)
Ubu buryo buzwi cyane kandi bufite akamaro bukoreshwa mu bintu byinshi, nko kwiheba, guhangayika, kunywa inzoga n'ibiyobyabwenge. Ubushakashatsi bwagaragaje ko ubu buryo bwa CBT rimwe na rimwe bugira akamaro kurusha imiti.
Igitekerezo cy'ibanze cya CBT ni iki:
- Ibibazo byacu byo mu mutwe akenshi biterwa n'ibitekerezo n'imyitwarire mibi twize uko igihe cyagiye gihita.
- Twize gucunga ibi bitekerezo n'imyitwarire mibi, dushobora kugabanya ibimenyetso by'ihungabana.
Umuganga wawe azagufasha mu bintu nk'ibi:
- Kumenya ibitekerezo bibi kandi bidafite akamaro biza mu mutwe wawe ("Ndi umuntu udafite agaciro," "Ntawe unkunda") no kwitoza kubireba uko biri .
- Gufasha gusobanukirwa neza imyitwarire y'abandi n'impamvu zabo.
- Kwigisha ubuhanga mu gukemura ibibazo iyo uhuye n'ikibazo gikomeye.
- Bigufasha kongera icyizere mu bushobozi bwawe.
- Iguha ubutwari bwo guhangana n'ubwoba bwawe, aho kubuhunga.
- Kwitoza kuvugana neza n'abandi (binyuze mu bintu nko gukina urukurikirane).
- Kwigisha uburyo bwo kuruhuka kugira ngo umuntu aruhuke mu mutwe no mu mubiri.
Ubuvuzi bw'imitekerereze hagati y'abantu (IPT)
Ubu buryo bwibanda cyane cyane ku mibanire yawe n'abantu.Reba ibibazo biri mu mibanire. Kuko rimwe na rimwe ibi bibazo by'imibanire bishobora no gutera kwiheba. Urugero:
- Agahinda cyangwa igihombo udashobora kwihanganira kandi ugifite (Agahinda) .
- Impinduka ikomeye mu kazi kawe cyangwa mu mibereho yawe.
- Amakimbirane ahoraho n'abo ukunda.
- Kugorwa no kubaka umubano n'abandi.
IPT ni uburyo bwo kuvura bw'igihe gito bukwigisha uburyo bwo kugaragaza amarangamutima yawe neza no kuvugana neza n'abandi.
Ubuvuzi bw'amatsinda
Ikiba muri ibi ni uko itsinda ry’abantu bari hagati ya 5 na 15 bafite ikibazo runaka nk’ihungabana, nkawe, bahurira hamwe bakaganira isaha imwe cyangwa ebyiri mu cyumweru bayobowe n’umuvuzi cyangwa ebyiri.
Tekereza gato, ese kumenya ko hari abandi bantu bafite ibibazo nk'ibyawe ntibiguhumuriza cyane? Ni ihumure rikomeye kumenya ko "Si njyenyine ufite iki kibazo." Iyo ni imwe mu nyungu zikomeye zo kuvura mu matsinda.
Ubundi buryo bwo kuvura bwakoreshejwe
Umuganga wawe ashobora kandi gukoresha bumwe cyangwa bwinshi muri ubu buryo bukurikira bibaye ngombwa.
| Ubwoko bw'ubuvuzi | Bigenda bite kuri ibi? |
|---|---|
| Ubuvuzi bw'imyitwarire mu mibanire (DBT) | Ubwoko bwa CBT bukoreshwa mu kuvura abantu bafite ibitekerezo byo kwiyahura kenshi n'izindi ndwara. Bukwigisha kugenzura amarangamutima yawe no guhindura imyitwarire mibi. |
| Ubuvuzi bw'indwara zo mu mutwe | Turasuzuma uburyo ibyakubayeho mu bwana bwawe n'ibitekerezo bibi utazi bigira ingaruka ku buzima bwawe bwo mu mutwe. Ibi bizagufasha gusobanukirwa neza ibyawe. |
| Isesengura ry'imitekerereze y'abantu | Ubu ni uburyo bwimbitse kandi bw'igihe kirekire bwo kuvura indwara zo mu mutwe. Ushobora gukenera guhura n'umuvuzi inshuro eshatu cyangwa zirenga mu cyumweru. |
| Ubuvuzi bufasha | Umuganga azagutera inkunga, akuyobore, kandi akufashe kongera imbaraga ukeneye kugira ngo ucunge ihungabana ryawe. Ibi bizagufasha kwigirira icyizere no kugira ubuhanga mu mibanire n'abandi. |
| Ubuvuzi bwo Kwemera no Kwiyemeza (ACT) | Ibi bikubiyemo kumenya ibitekerezo n'amarangamutima biza mu mutwe wawe, kwiga kubyakira aho kubirwanya, hanyuma bikagufasha kwiyemeza guhindura ibintu mu buzima bwawe. |
Ibi bikorwa byo kuvura bibaho bite?
Ubusanzwe, uzahura n'umuganga w'inzobere rimwe mu cyumweru mu gihe cy'iminota 45 cyangwa 60 mu biro bye. Ariko ubu hari uburyo butandukanye bwo kubikora.
- Amasomo yo kuri interineti (ukoresheje videwo)
- Videwo zateguwe byihariye
- Ibitabo by'akazi
Zimwe muri izi gahunda zishobora gukorwa hifashishijwe ubuyobozi bw'umujyanama mu by'ubuzima bwo mu mutwe , izindi zishobora gukorwa wenyine.
Ariko wibuke ko mbere yo guhitamo ubwo buryo bwose muri ubu, ugomba kuvugana na muganga wawe. Ni we uzasobanukirwa neza ikibazo cyawe kandi agahitamo uburyo bwiza bwo kuvura. Ntukigere ufata ibyemezo nk'ibi wenyine.
Ubutumwa bwo kujyana mu rugo
- Ubuvuzi bw'imitekerereze ni uburyo bwa siyansi kandi bufite akamaro kanini mu kuvura indwara yo kwiheba. Si ukuvuga gusa.
- Ibi ntabwo ari ukuganira gusa ku bibazo biri mu mutwe wawe, ahubwo ni ukukwigisha ubuhanga ukeneye kugira ngo ucunge ibitekerezo byawe, amarangamutima yawe, n'imyitwarire yawe.
- Hari ubwoko butandukanye bw'ubuvuzi, nka CBT na IPT. Muganga wawe azagufasha guhitamo uburyo bukubereye.
- Ubu ni ubufatanye hagati yawe n'umuvuzi wawe, bityo muganire kuri byose mu buryo bweruye kandi mu kuri.
- Ubu buvuzi bushobora gukorwa hakoreshejwe imiti cyangwa nta miti. Muganga wawe ni we muntu mwiza wo gufata icyemezo kuri ibyo. Bityo rero muganire ku kintu icyo ari cyo cyose.
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