Ese wigeze wumva ibitekerezo byawe ari byo mwanzi wawe ukomeye? Hari igihe wumva ubabaye kandi uremerewe nta mpamvu, ibintu byose bisa nkaho bitameze neza, kandi ukumva uti "Nta kintu kigenda neza kuri njye." Ibi bitekerezo bibi bishobora gutuma twiheba. Uyu munsi, tugiye kuvuga ku buryo bwo kuvura bufatika bushobora kugufasha kugenzura ibi bitekerezo no kunoza ubuzima bwawe bwo mu mutwe .
Ubuvuzi bwo mu mutwe ni iki?
Mu magambo make, ubuvuzi bwo mu mutwe (CT) ni uburyo bwo kuvura imitekerereze bw’igihe gito bushingiye ku gitekerezo cy’uko uburyo dutekereza bugira ingaruka ku byiyumvo byacu no ku bikorwa byacu. Hari n’abantu babyita "ubuvuzi bwo kuvuga." Aho kwishingikiriza ku muvuzi mu gihe cy’amezi cyangwa imyaka, umurwayi ahabwa ibikoresho byo gusesengura ibitekerezo bye bwite.
Tekereza kuri iyi nkuru. Shanika ni umukozi wo mu rwego rwo hejuru muri banki. Ariko kubera ibibazo yahuye na byo mu kigo yakoreraga, yatakaje akazi ke inshuro nyinshi mu myaka yashize. Igihe cyose yabonaga akandi kazi, imihangayiko yahoraga ahora ahangayika yangizaga rwose icyizere cye. Yatangiye gutekereza ati: "Uko nahembwa neza kose cyangwa uko umwanya wanjye uri hejuru kose, nzatakaza aka kazi igihe icyo ari cyo cyose." Iki gitekerezo cyagiye kimukurura buhoro buhoro mu bihe byo kwiheba.
Nyuma yuko Shanika amenyeshejwe uburyo bwo kuvura indwara zo mu mutwe (Cognitive Therapy), yize kubona ibitekerezo bye mu buryo butandukanye. Aho gutekereza ati “Nintakaza aka kazi, nta wundi uzampa akazi,” yize gutekereza ati “Sawa, nintakaza aka kazi, nzareba impamvu zabiteye kandi nitegure neza ikiganiro gitaha.” Mu guhindura uburyo bwe bwo gutekereza muri ubu buryo, yashoboye guhindura ibyiyumvo bye n’ubuzima bwe.
Mu buvuzi bwo gutekereza, twibanda ku bitekerezo bikugarukaho muri iki gihe, aho kureba ibyabaye mu bihe byashize cyangwa uko ababyeyi bawe bumva. Twisuzuma kugira ngo turebe ukuntu ibyo bitekerezo ari ukuri koko.
Ibi bikora bite? Ni izihe mitekerereze yacu idahwitse?
Muri ubu buryo bwo kuvura, twigishwa kumenya uburyo bwo gutekereza bubi busanzwe (Amakosa yo gutekereza cyangwa kugoreka ubwenge) bigira ingaruka ku marangamutima yacu. Ibi ni ibintu dukora mu mutwe wacu tutabizi. Dore ingero zimwe na zimwe.
| Ikosa ryo Gutekereza | Urugero rworoshye |
|---|---|
| Gutekereza Byose Cyangwa Nta Na kimwe | "Niba ntashoboye kubona amanota A muri iki kizamini, mba natsinzwe burundu." (Ariko se B cyangwa C na byo si ugutsinda?) |
| Gukoresha ibintu byinshi cyane | "Ntabwo yansubije umuhamagaro wanjye. Ntabwo anyitaho." (Wenda afite akazi kenshi, sibyo?) |
| Kwibagirwa ibyiza no gutekereza ku bibi gusa (Mental Filter) | Nubwo wahabwa ishimwe 10 umunsi wose, uracyatekereza ku kunengwa guto n'umuntu umwe umunsi wose. |
| Gutekereza ko ibibi bizabaho (Catastrophizing) | "Mfite inkorora ntoya. Iyi ishobora kuba intangiriro y'indwara ikomeye." |
Umaze kubona iyi miterere y'imitekerereze idahwitse, intambwe ikurikiraho ni ukuyirwanya. Itoze kwibaza uti "Ni ibihe bimenyetso bigaragaza ko ibi ari ukuri?" na "Ni ibihe bimenyetso bivuguruza ibi?"
Ese bishobora kuba ingirakamaro kurusha imiti?
Iki ni ikibazo abantu benshi bibaza. Mu by’ukuri, ubushakashatsi bwinshi bwagaragaje ko uburyo bwo kuvura indwara zo mu mutwe ari uburyo bushobora kugira akamaro nk’uko, rimwe na rimwe, bushobora kugira akamaro kurusha imiti ivura ibibazo bitandukanye byo mu mutwe no ku mubiri, harimo kwiheba, guhangayika, ibibazo byo kurya, n’ububabare budakira.
Ubushakashatsi umunani bw’ingenzi bwemeje ko, cyane cyane mu ndwara zo gusubira mu buzima nko kwiheba, abarwayi bavurwa mu buryo bwo gutekereza bafite igipimo cyo gusubira mu buzima ku kigero cya 50% kiri hasi ugereranyije n’abahabwa imiti gusa.
Ubutumwa buva muri ibi ni ubu bugira buti: "Ntabwo ari ngombwa ko uhora wishingikiriza ku miti ubuzima bwawe bwose. Ushobora kwiga ubuhanga bwo kugenzura ibitekerezo byawe no kugabanya cyangwa gukuraho gukenera imiti."
Ariko ibi ntibivuze ko ugomba guhita uhagarika gufata imiti muganga wawe yakwandikiye. Ntuzigere ufata ibyemezo nk'ibyo wenyine. Buri gihe vugana na muganga wawe kandi ukurikize inama ze. Ku barwayi bamwe na bamwe, guhuza imiti n'ubuvuzi bwo gutekereza bishobora gutanga umusaruro mwiza.
Ni gute wakwigira 'umuvuzi' wawe bwite?
Ikintu cyiza ku buvuzi bwo mu mutwe ni uko buguhindura 'umuvuzi wawe bwite'. Hariho imyitozo yoroshye cyane kandi ifatika ikoreshwa kuri ibi.
Imyitozo yo Kwandika
Ubu buryo ni bukomeye cyane.
1. Andika igitekerezo kibi kikuje mu mutwe. (Urugero: "Sinavuze neza mu nama uyu munsi.")
2. Tekereza ku cyo utinya hanyuma wibaze uti:
- "Ni ikihe kintu kibi cyane gishobora kubaho?"
- "Ni ikihe kintu cyiza cyabaho?"
3. Noneho reba ibi bintu bibiri bikabije hanyuma wandike umusaruro ufatika ushobora kubaho. (Urugero: "Hashobora kuba harabaye akajagari gato mu nama, ariko ntabwo bizantwara akazi. Iri ni isomo nize kugira ngo nshobore kwitegura neza ubutaha.")
Mbere na mbere, uzibuka ibitekerezo bibi gusa. Ariko uko ugenda ukora uyu mwitozo buhoro buhoro, uzamenya ibintu byinshi utekerezaho bitari ngombwa kandi bitari byo. Uko igihe kigenda gihita, uzashobora kureba ibyo wagezeho, ibyiza byawe, no kureba ubuzima mu buryo buri ku rugero.
Ubutumwa bwo kujyana mu rugo
- Ubuvuzi bwo mu mutwe (CT) ni uburyo bwo kuvura bugufasha guhindura imiterere y'imitekerereze yawe no kunoza amarangamutima yawe n'ubuzima bwo mu mutwe.
- Ibi byibanda ku buryo utekereza muri iki gihe aho kwibanda ku byahise.
- CT ishobora kuba ingirakamaro kurusha imiti ivura indwara nko kwiheba no guhangayika, kandi ikagabanya kongera kugaruka kw'iyi ndwara.
- Ntugahagarike cyangwa ngo uhindure imiti yawe utabanje kugisha inama muganga. Buri gihe gisha inama muganga wawe.
- CT ikwigisha uburyo bwo gucunga ibitekerezo byawe, ikakugira 'umuvuzi wawe bwite.' Niba ubyifuza, vugana n'umuganga w'indwara zo mu mutwe cyangwa umujyanama kuri byo.
💬 Comments (0)
Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.