Wakambonzwa here kuti pfungwa dzako ndidzo muvengi wako mukuru? Pane dzimwe nguva paunonzwa kusuruvara uye kuremerwa pasina chikonzero, kana zvese zvichiita sezvisina kunaka, uye paunofunga kuti, "Hapana chiri kundifambira zvakanaka." Pfungwa idzi dzisina kunaka dzinogona kutitungamirira mukuora mwoyo. Nhasi, tichataura nezvekurapa kunoshanda kunogona kukubatsira kudzora pfungwa idzi nekuvandudza hutano hwako hwepfungwa .
Chii chinonzi Cognitive Therapy?
Muchidimbu, Kurapa Nepfungwa (CT) kurapwa kwepfungwa kwenguva pfupi kwakavakirwa papfungwa yekuti mafungiro edu anokanganisa zvakananga manzwiro edu nezviito zvedu. Vamwe vanhu vanotiwo "kurapa nekutaura." Pane kuvimba nemurapi kwemwedzi kana makore, murwere anopiwa zvishandiso zvekuongorora pfungwa dzake.
Fungidzira nyaya iyi. Shanika imukuru wepamusoro mubhangi. Asi nekuda kwematambudziko ekambani yaaishandira, akarasikirwa nebasa rake kakawanda mumakore apfuura. Nguva imwe neimwe yaakawana rimwe basa, kushushikana kwaaigara achiita kwaiparadza kuzvivimba kwake. Akatanga kufunga kuti, "Zvisinei nekuti ndinobhadharwa mari yakawanda sei kana kuti chinzvimbo changu chakakwirira sei, ndicharasikirwa nebasa iri chero nguva." Pfungwa iyi yakamudhonzera zvishoma nezvishoma mukuora mwoyo.
Mushure mekunge Shanika adzidziswa Cognitive Therapy, akadzidza kuona mafungiro ake nenzira yakasiyana. Panzvimbo pekufunga kuti, "Kana ndikarasikirwa nebasa iri, hapana mumwe achanditora basa," akadzidza kufunga kuti, "Zvakanaka, kana ndikarasikirwa nebasa iri, ndichaongorora zvikonzero zvechikonzero chacho ndogadzirira zviri nani kubvunzurudzwa kunotevera." Nekuchinja mafungiro ake nenzira iyi, akakwanisa kuchinja manzwiro ake nehupenyu hwake.
Mukurapa kwepfungwa, tinotarisa pfungwa dziri kuuya mupfungwa dzako panguva ino, pane kutarisa zviitiko zvekare kana manzwiro pamusoro pevabereki vako. Tinozviongorora kuti tione kuti pfungwa idzodzo ndedzechokwadi sei.
Izvi zvinoshanda sei? Ndeapi mafungiro edu asina kunaka?
Mukurapa uku, tinodzidziswa kuziva mafungiro asina kunaka akajairika (Kufunga Zvikanganiso kana Kukanganiswa Kwepfungwa) anokanganisa manzwiro edu. Izvi zvinhu zvatinoita mumusoro medu tisingazvizivi. Heano mimwe mienzaniso.
| Chikanganiso Chekufunga | Muenzaniso uri nyore |
|---|---|
| Kufunga-zvese-kana-Hapana | "Kana ndikasakwanisa kuwana A pabvunzo iyi, ndinenge ndakundikana zvachose." (Asi B kana C haisiwo kupasa here?) |
| Kuwedzeredza | "Haana kupindura foni yangu. Haana hanya neni." (Pamwe akabatikana, handiti?) |
| Kukanganwa zvinhu zvakanaka uye kufunga nezvezvinhu zvakaipa chete (Mental Filter) | Kunyangwe ukarumbidzwa kagumi mukati mezuva, uchiri kufunga nezvekutsoropodzwa kudiki kubva kumunhu mumwe chete zuva rese. |
| Kufunga kuti zvakaipa zvichaitika (Catastrophizing) | "Ndiri kukosora zvishoma. Izvi zvinogona kunge zviri kutanga kwechirwere chakakomba." |
Kana wangoona mafungiro aya asina kunaka, danho rinotevera nderekuzvibvunza kuti, "Ndeupi humbowo huripo hunoratidza kuti izvi ndezvechokwadi?" uye "Ndeupi humbowo huripo hunopesana neizvi?"
Zvingashanda kupfuura mushonga here?
Uyu mubvunzo unobvunzwa nevanhu vazhinji. Kutaura zvazviri, zvidzidzo zvakawanda zvakawana kuti Cognitive Therapy inzira inogona kushanda zvakanaka se, uye dzimwe nguva inoshanda kupfuura, mishonga yezvinetso zvakasiyana-siyana zvepfungwa nemuviri, zvinosanganisira kuora mwoyo, kuzvidya mwoyo, matambudziko ekudya, uye kurwadziwa kusingaperi.
Zvidzidzo zvisere zvikuru zvakaratidza kuti, kunyanya muzvirwere zvinodzokera shure zvakaita sekuora mwoyo, varwere vanorapwa nepfungwa vane mukana wekudzokazve kwechirwere ne50% wakaderera pane avo vanotora mishonga chete.
Shoko rinobva apa nderekuti, "Haufanire kuvimba nemishonga kwehupenyu hwako hwese. Unogona kudzidza hunyanzvi hwekudzora pfungwa dzako uye kuderedza kana kubvisa kudiwa kwemishonga."
Asi izvi hazvirevi kuti unofanira kurega kutora mushonga wawakanyorerwa nachiremba wako nekukurumidza. Usambofa wakaita sarudzo dzakadaro uri wega. Gara uchitaura nachiremba wako uye tevera mazano ake. Kune vamwe varwere, musanganiswa wemishonga neCognitive Therapy zvinogona kupa mhedzisiro yakanaka.
Ungava sei 'murapi wepfungwa' wako wega?
Chinhu chakanaka nezveCognitive Therapy ndechekuti inokuita kuti uve 'murapi' wako wega. Kune maekisesaizi akareruka uye anoshanda anoshandiswa pakuita izvi.
Kudzidzira Kunyora
Iyi inzira ine simba zvikuru.
1. Nyora pasi pfungwa yakaipa inouya mupfungwa dzako. (Muenzaniso: "Handina kutaura zvakanaka mumusangano nhasi.")
2. Funga nezvezvaunotya wozvibvunza kuti:
- "Chii chakaipisisa chingaitika?"
- "Ndechipi chinhu chakanakisa chingaitika?"
3. Zvino tarisa zvinhu zviviri izvi zvakanyanyisa wonyora pasi mhedzisiro chaiyo ingangoitika. (Muenzaniso: "Panogona kunge paine kachikanganiso kadiki pamusangano, asi hazvizondibhadharise basa rangu. Ichi chidzidzo chandadzidza saka ndinogona kugadzirira zviri nani nguva inotevera.")
Pakutanga, unongoyeuka pfungwa dzakaipa chete. Asi sezvaunoita chiitwa ichi zvishoma nezvishoma, uchaona kuti zvinhu zvakawanda zvaunofunga nezvazvo zvisina kufanira uye zvisirizvo. Nekufamba kwenguva, uchakwanisa kutarisa kubudirira kwako, zvinhu zvako zvakanaka, uye kutarisa hupenyu nenzira yakaringana.
Mharidzo Yekuenda Nayo Kumba
- Kurapa Nepfungwa (CT) inzira yekurapa inoshanda inokubatsira kushandura mafungiro ako uye kuvandudza manzwiro ako nehutano hwepfungwa.
- Izvi zvinotarisa pakufunga kwako panguva ino kwete munguva yakapfuura.
- CT inogona kushanda zvakanyanya pane mishonga yezvirwere zvakaita sekuora mwoyo nekuzvidya mwoyo, uye inogona kuderedza kudzoka kwechirwere ichi.
- Usamborega kana kuchinja mishonga yako usina kupiwa mazano nachiremba. Gara uchibvunza chiremba wako.
- CT inokudzidzisa maitiro ekugadzirisa pfungwa dzako, ichikuita 'nyanzvi yekurapa' yako. Kana uchifarira izvi, taura nachiremba wepfungwa kana mupi wezano nezvazvo.
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