Ese rimwe na rimwe birakugora kugenzura amarangamutima yawe? Ese wumva ubabaye cyane ndetse n'ibintu bito cyane, cyangwa wumva utangiye kurakara kurusha uko ubitekereza? Kubana n'amarangamutima akomeye nk'ayo ntabwo byoroshye. Ariko hari inkuru nziza. Hari uburyo bwihariye bwo kuvura bushobora gufasha muri ibi bihe. Uyu munsi tugiye kubiganiraho. Byitwa DBT, cyangwa Dialectical Behavior Therapy.
Mu magambo make, DBT ni iki?
DBT, cyangwa Dialectical Behavior Therapy, ni ubwoko bw'ubuvuzi bwo mu mutwe butangwa binyuze mu kuvuga. Mu by'ukuri bushingiye ku bundi buryo buzwi cyane, Cognitive Behavioral Therapy (CBT) , kandi bwagenewe by'umwihariko abantu bagira amarangamutima akomeye.
Ijambo "Dialectical" muri ibi risobanura "guhuza ibitekerezo bibiri bivuguruzanya." Tekereza, ubu buryo bwo kuvura bugufasha, ku ruhande rumwe, kwemera ukuri kw'ubuzima bwawe n'imyitwarire yawe uko iri (kwemeza/kwemera). Kandi, ku rundi ruhande, bugufasha guhindura imyitwarire ikuteza ibibazo no kunoza ubuzima bwawe (impinduka). Kubungabunga uburinganire hagati y'ibi bitekerezo bibiri byo kwemera no guhinduka ni yo ngingo nyamukuru ya DBT.
Ubu buryo bwo kuvura bwateguwe mu myaka ya 1970 n'umuhanga mu by'imitekerereze y'abantu w'Umunyamerika witwa Marsha Linehan.
Ni nde ubuvuzi bwa DBT bufasha cyane?
Umuntu wese ufite ikibazo cyo gucunga no kugenzura amarangamutima ye ashobora kungukirwa cyane na DBT. Ubushakashatsi bwagaragaje ko ubu buryo bwo kuvura bufite akamaro kanini mu bibazo bitandukanye by’ubuzima bwo mu mutwe.
- Indwara y'imibanire y'abantu ku mipaka (BPD)
- Imyitwarire yo kwiyangiza
- Ibitekerezo cyangwa kugerageza kwiyahura (Imyitwarire yo kwiyahura)
- Indwara yo guhangayika nyuma yo guhungabana (PTSD)
- Indwara yo gukoresha ibiyobyabwenge
- Ibibazo byo kurya, cyane cyane kurya cyane no kurya nabi cyane
- Ihungabana
- Guhangayika
Igikuru ni uko gushingira kuri ibi byose biba byarananiranye kandi hakageragezwa ku buryo butari bwiza bwo kugenzura amarangamutima akomeye kandi mabi. DBT ikwigisha uburyo bwiza kandi bwiza bwo guhangana n'amarangamutima, aho kukwigisha uburyo butera ibyo bibazo.
Uburyo bwo kuvura DBT bukora bute?
Mu kuvura DBT, intego nyamukuru y'umuvuzi wawe ni ugushyira hamwe hagati yo kukwakira n'ibibazo byawe uko biri (kwemeza) no kugushishikariza guhindura ibintu neza (impinduka). Ubu buryo bwo kuvura busanzwe bugizwe n'ibice bine by'ingenzi.
1. Isuzuma rya mbere rya DBT: Mbere yo gutangira kuvurwa, umuvuzi azakubwira niba DBT ikubereye. Nyuma yo gusobanura byose, kandi niba wemera, bazagusaba kwiyemeza gukoresha ubu buvuzi mu gihe runaka.
2. Ubuvuzi bw'umuntu ku giti cye: Muri ibi, uzahura n'umuvuzi wawe rimwe mu cyumweru mu gihe cy'iminota 40-60 uri wenyine. Ushobora kandi gusabwa kwandika ibyiyumvo byawe n'imyitwarire yawe. Ibi bizagufasha mwembi kumenya imiterere y'ibibazo.
3. Guhugura ubumenyi mu matsinda: Ubu si uburyo bwo kuvura mu matsinda. Nk’uko bigenda mu ishuri, umuvuzi yigisha itsinda ubuhanga bune bw’ingenzi. Aho kuvuga ku bibazo byawe, ikibandwaho hano ni ukwiga ubwo bumenyi.
4. Gutoza abantu mu bihe by’ibibazo kuri telefoni: Iki ni igice cy’ingenzi cyane. Niba ufite igitekerezo gitunguranye giteye ubwoba, nko kwiyangiza, mu gihe cyo kuvura, ushobora guhamagara umuvuzi wawe akagusaba ubufasha bwihuse. Ariko, hari ibihe n’amabwiriza byashyizweho kuri ibi.
Ubuhanga bune bw'ingenzi bwigishwa muri DBT
Ubuvuzi bwa DBT bwibanda ku buhanga bune bw'ingenzi bugufasha gucunga neza ubuzima bwawe bwa buri munsi. Ubu ni bwo mutima w'ubu buvuzi.
| Ubuhanga | Mu magambo make ... (Icyo bisobanura) |
|---|---|
| Kwitonda | Kubaho neza no kumenya ibiri kuba muri iki gihe, uticujije ibyahise cyangwa ngo utinye ibizaba. Kwitoza kwitondera ibitekerezo n'ibyiyumvo byawe nta guca urubanza. |
| Kwihanganira amakuba | Kwiga gusobanukirwa no gucunga amarangamutima mu bihe bitameze neza, bibabaza, cyangwa biteye impagarara utiriwe ukoresha imyitwarire mibi ni nko kwiga guhangana n'uburakari butunguranye. |
| Ingufu mu mibanire y'abantu | Kwiga kuvuga neza icyo ushaka n'icyo udashaka (imipaka) mu buryo bwiyubaha wowe ubwawe n'abandi. Ibi birimo kuba ushobora kuvuga uti "Sinshobora" igihe ubikeneye. |
| Kugenzura Amarangamutima | Kurushaho kumenya amarangamutima yawe, kuyasobanukirwa, no kugira ubushobozi bwo kuyagenzura. Kwiga kugenzura amarangamutima aho kuba imbata yayo. |
Nigute nabona umuntu ukwiriye kuvurwa na DBT?
Ibi bishobora kugorana gato, ariko ntucike intege. Uburyo bwiza bwo kubikora muri Sri Lanka ni ukubaza umuganga w’umuryango wawe cyangwa umuganga wizeye kuri ibi, hanyuma ukakohereza kwa muganga w’indwara zo mu mutwe cyangwa inzobere mu by’imitekerereze y’abantu.
Menya neza ko umuganga urimo kubonana n'umujyanama wemewe na leta w'ubuzima bwo mu mutwe kandi wemewe . Nanone, reba niba afite uburambe mu kuvura indwara yawe (urugero: BPD, indwara zo mu mirire).
Kuvura DBT bifata igihe kingana iki?
Ubusanzwe ubuvuzi bwa DBT bumara nibura amezi 6 kugeza ku mwaka . Ariko ibuka ko abantu bose batandukanye, kandi ibibazo by'ubuzima bwo mu mutwe biragoye. Hari igihe, cyane cyane ku ndwara nka BPD, ubuvuzi bushobora gufata imyaka myinshi.
Igikuru si igihe ubuvuzi bumara, ahubwo ni uko wasabye ubufasha utangira urugendo. Iterambere rito ryose ni intsinzi ikomeye.
Ni ryari ngomba kubonana na muganga?
Ntucikwe n'imwe mu nama zawe zo kuvura. Ni ingenzi cyane kuzitabira zose.
Niba ugize ikibazo gikomeye cyo kwiheba, nko gutekereza kwiyahura , vugana n'umuvuzi wawe niba bishoboka. Niba udashobora kumuvugisha, ntugume wenyine. Vugana ako kanya n'umuntu wizeye, cyangwa ujye mu bitaro bikuru by'ubutabazi bwihuse (ETU) by'ibitaro biri hafi yawe.
DBT ni uburyo bwiza cyane bwo kuvura abantu bafite ibyiyumvo bikomeye. Bishobora gusaba imbaraga kugira ngo ubone umuvuzi ukubereye, ariko birakwiye. Uko utangira kuvurwa vuba kandi ukabyiyemeza, ni ko utangira kubaho ubuzima bwiza vuba.
Ubutumwa bwo kujyana mu rugo
- DBT ni ubwoko bwihariye bw'ubuvuzi bwo mu mutwe bufasha mu gucunga amarangamutima akomeye.
- Ibi bikubiyemo kuringaniza ibintu bibiri byo "kwemera" imimerere yawe no "guhindura" ikarushaho kuba myiza.
- Ubuhanga bune bufatika bushobora kwigwa binyuze muri ibi, nko kwitonda no kwihanganira ibibazo.
- Ubwitange n'ukwihangana ni ingenzi cyane ku buvuzi bwa DBT. Bishobora gufata igihe kugira ngo ubone umusaruro.
- Niba ufite ikibazo nk'iki, ntukibasire wenyine. Vugana na muganga wizeye hanyuma woherezwe ku muganga w’inzobere ubishoboye.
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