Sonke sineengcinga ezahlukeneyo eziza ziphinde zingene ezingqondweni zethu, akunjalo? Ngamanye amaxesha sihlala sineengcinga ezimbi neemvakalelo ezibuhlungu ixesha elide. Izinto ezifana nokuthi "Kutheni oku kusenzeka kum?" kunye nokuthi "Ndingumntu osileleyo" zisenza sibe lusizi. Ngoko ke, namhlanje sithetha ngendlela entle yonyango lwengqondo esinceda siqhubeke nemilinganiselo yobomi, ngaphandle kokubaleka ezi ngcinga.
Kalula nje, yintoni le ACT?
Unyango loKwamkela nokuZibophelela (ACT) yindlela ye-psychotherapy ekuncedayo ukuba wamkele iingcinga neemvakalelo zakho ezikukhathazayo, endaweni yokulwa nazo, kwaye kwangaxeshanye, ikuncede uphile ubomi obunentsingiselo nobanelisayo.
Oku kugxila kwizinto ezimbini eziphambili:
1. Ukwamkela: Ukwamkela ukuba iingcinga zakho neemvakalelo zakho ziyindlela eqhelekileyo yokusabela kwengqondo yakho kwiimeko ezithile.
2. Ukuzibophelela: Ukuzibophelela ekwenzeni utshintsho olufunekayo ebomini bakho oluhambelana nemilinganiselo yakho.
Khawuthelekelele ukuba unentetho enkulu oza kuyinika eofisini. Usenokucinga, "Owu, ndiyoyika kakhulu, ndiza kusilela oku." Kuqhelekile ukuziva usoyika kwaye uxhalabile ngamaxesha anje. Nge-ACT, ufunda ukujonga le ngcinga ngendlela eyahlukileyo. Unokucinga, "Ndiyoyika, kodwa oko kuqhelekile. Ndiziqhelise kakuhle ngaphambi kwentetho kwaye ndiza kujongana nayo ngokuzithemba."
Kuyo yonke le nkqubo yonyango, ufunda ukuba iimvakalelo zakho ziyinxalenye eqhelekileyo yokuba ngumntu. Ufunda indlela yokucinga ngeendlela ezikunceda ufezekise iinjongo zakho.
Zeziphi iimeko olu nyango olunceda kuzo?
Unyango lwe-ACT lunokukunceda ukulawula ezi meko zilandelayo zempilo yengqondo:
- Umlutha
- Iingxaki zokusetyenziswa kotywala
- Iingxaki zokuxhalaba
- Uxinzelelo
- Iingxaki zokutya
- Isifo sokungakhathali (OCD)
- Ingxaki yoxinzelelo emva kwengozi (PTSD)
- Ingxaki yokuxhalaba kwezentlalo
- Uxinzelelo
- Iingxaki zokusetyenziswa kweziyobisi
Ukongeza, le ndlela yonyango inokunceda umntu ophila nesifo esihlala ixesha elide okanye esinzima, njengomhlaza, ukuba ajongane nempembelelo enayo kubomi bakhe bemihla ngemihla nakwikamva lakhe.
Okubalulekileyo kukuba, i-ACT ayisoloko ilunyango lokuqala kwezi meko. Idla ngokusetyenziswa ukongeza kwezinye iindlela zonyango (ezifana namayeza) ezicetyiswa ngugqirha wakho, okanye njengonyango lodidi lwesibini.
Ngubani olu nyango lufanelekileyo kuye?
Nabani na angathatha inxaxheba kunyango lwe-ACT, kodwa uphando lubonise ukuba lusebenza kakhulu kubantwana abancinci nakubantu abadala . Oku kungenxa yokuba lufuna ukuba usebenzise 'ingcamango engabonakaliyo'. Oku kuthetha ukukwazi ukuqonda iingcamango kunye neengcinga ezingabonakaliyo okanye eziphathekayo. Oku kunokuba nzima kancinci kubantwana abancinci ukukuqonda.
Kwenzeka ntoni ngexesha leseshoni yonyango?
Ngexesha leseshoni yakho yokuqala, uza kudibana nogqirha wengqondo. Umzekelo, lo unokuba yingcali yezengqondo. Apho, uza kukubuza imibuzo malunga nokuba ungubani kunye neenjongo zakho. Uza kuchaza nento onokuyilindela kunyango, ixesha elingakanani le seshoni, kunye nento eza kwenziwa kwiseshoni nganye.
Ekuqaleni, uza kufumana ulwazi oluninzi, kwaye lusenokuvakala lunzima kancinci. Nangona kunjalo, ekuqaleni kweseshoni nganye, uza kukhunjuzwa ngento ebixoxwe ngayo kwiveki ephelileyo, ngoko awuyi kuyilibala. Uza kufumana nethuba lokubuza imibuzo nangaliphi na ixesha.
Unyango lwe-ACT lugxile kakhulu ekufundeni ngakumbi ngawe kunye neempawu zakho ebomini. Ke ngoko, uya kuqeqeshwa kwiindlela ezahlukeneyo zokuzilolonga kunye neendlela.
- Zibekele usukelo lwakho kwaye ulufezekise.
- Qaphela ngakumbi ixesha langoku.
- Chaza ukuba zithini na izinto ozixabisayo ebomini.
- Hlola iingcinga zakho kunye neemvakalelo zakho.
- Tshintsha indlela oziphatha ngayo njengoko kufuneka.
Ziziphi iinkqubo ezi-6 ezisisiseko zonyango lwe-ACT?
Unyango lwe-ACT lusekelwe kwiinkqubo ezintandathu ezibalulekileyo. Ezi kufuneka zifakwe kuyo yonke imithambo oyenzayo. Kufana nomdlalo wokubamba nokuphosa. Ungaqala ngebhola enye. Wakuba uyiqhelile, ungongeza enye. Ekuhambeni kwexesha, uya kukwazi ukubamba zonke iibhola ezintandathu ngaxeshanye. Akunamsebenzi nokuba ibhola iwela phantsi okanye ukuba kuthatha ixesha ukongeza enye ibhola. Ugqirha wakho uza kukunceda.
| Inkqubo Engundoqo | Kalula nje... |
|---|---|
| 1. Ukwamkelwa | Ukwamkela ukuba iingcinga neemvakalelo, ezilungileyo, ezimbi, okanye nantoni na ephakathi, ziyavela engqondweni yakho. Zivumele ukuba zingene engqondweni yakho ngaphandle kokulwa nazo. |
| 2. Ukususwa kwengqondo | 'Ukuzikhupha' kwiingcinga neenkolelo zakho ezimbi. Oko kukuthi, ukubona ingcinga efika engqondweni njengento efika nje idlule, kungekhona into elawula indlela oziphatha ngayo. |
| 3. Ukubakho | Ukujolisa ingqalelo yakho kwinto oyivayo ngelo xesha. Ukunciphisa iingcinga zakho malunga "nokuba kuza kwenzeka ntoni kwixesha elizayo?" kunye nokuzama ukubona ukuba kwenzeka ntoni kanye kanye kwindawo ekungqongileyo. |
| 4. Ukuzijonga njengoMxholo | Ukungaziboni njengomntu olawulwa ngamava akho, iingcinga zakho, okanye iimvakalelo zakho kuphela, kodwa njengomntu omkhulu, opheleleyo ngakumbi oye wakubona konke oku. |
| 5. Amaxabiso | Imigangatho ofuna ukuphila ngayo, oko kukuthi, uzikhethela wena ukuba zeziphi izinto ezibalulekileyo ebomini bakho. Ezi asizozinto ezivela kwimpembelelo yabanye abantu, kodwa zezakho. |
| 6. Isenzo Esizibophelele | Ukwenza utshintsho oluya kukunceda ufezekise iinjongo zakho. Ezi njongo mazihambelane nemilinganiselo yakho. |
Xa zonke ezi nkqubo zintandathu zidibene, ungafikelela kwimeko ebizwa ngokuba ‘kukuguquguquka kwengqondo.’ Oko kukuthi, indlela oziphatha ngayo ayilawulwa ziimvakalelo zakho, kodwa ziimpawu zakho.
Zithini iingenelo zonyango lwe-ACT?
Eyona nzuzo inkulu yoku, njengoko besitshilo ngaphambili,Ukuphuhlisa 'ukuguquguquka kwengqondo'. Oko kukuthi, ungayiqonda indlela iimvakalelo zakho ezichaphazela ngayo ubomi bakho, kodwa awuphazanyiswa zizo. Ufunda ukwamkela izinto onokuzilawula kwaye uphile ngokwemilinganiselo yakho.
Ezinye iingenelo zingabandakanya:
- Ukuba nengqondo ecacileyo.
- Ukuncipha kweempawu ezinje ngokudakumba, ixhala kunye noxinzelelo.
- Ukuzimisela ukuzibekela iinjongo zakho nokusebenzela ukuzifezekisa.
- Umgangatho ophucukileyo wobomi kunye nokusebenza.
Ngaba kukho naziphi na iingozi kolu nyango?
Xa uthatha inxaxheba kuyo nayiphi na i-psychotherapy, kufuneka ukhuphe iingcinga zakho ezinzulu. Oku kunokuba ngamava anzima kwaye angakhululekiyo. Ngenxa yokuba kufuneka ujongane ngqo neengcinga neemvakalelo zakho, kuyinto eqhelekileyo ukuziva udiniwe kwaye uxinezelekile ngamanye amaxesha.
Kwakhona, xa ujongene nengxaki yengqondo engaphantsi, kunokubakho umngcipheko weengcinga zokuzibulala. Ugqirha wakho angakunceda ujongane nezi ngcinga.
Kwimeko kaxakeka, oko kuthetha ukuba ukwimeko apho ugula kakhulu ukuba ungalawuleki, fowunela ugqirha wakho ngoko nangoko, okanye uye kwiSebe lezeMpilo eziNgxamisekileyo (ETU) elikufutshane. Khumbula, awuwedwa.
Kuza kufuneka ndithathe olu nyango ixesha elingakanani?
Ngenxa yokuba iinjongo zomntu ngamnye kunye nezizathu zokufuna unyango zahlukile, akunakwenzeka ukunika ixesha elithile elifanele wonke umntu. Ngexesha leseshoni yakho yokuqala, ugqirha wakho uza kukunika ingcamango ecacileyo. Ngokwesiqhelo, niza kudibana kube kanye ngeveki kangangeeveki ezimbalwa.
Eyona nto ibalulekileyo kukuba ufumane iziphumo ngokusekelwe kumzamo owenzayo. Unyango alulula, kwaye iziphumo azifumaneki ngobusuku obunye. Kufana nokuziqhelanisa nomdlalo - awunakuphumelela umdlalo ngaphandle kokuziqhelanisa. Ukuze ufikelele kwiinjongo zakho, kufuneka usebenze nzima kwaye uqeqeshe ingqondo yakho ngeendlela ezintsha.
Ukuba uziva ngathi unengxaki ngale nto kwaye awukwazi ukufikelela kwiinjongo zakho, thetha ngayo ngokukhululekileyo nogqirha wakho. Banokukunceda ubuyele endleleni, okanye uzame iindlela ezintsha ezihambelana ngcono nemilinganiselo yakho.
Umyalezo Wokuya Ekhaya
- Injongo yonyango lwe-ACT ayikokususa iingcinga ezimbi neemvakalelo ezimbi, kodwa kukutshintsha ulwalamano lwakho nazo.
- Olu nyango lukunceda ukuba uphile ubomi bakho ngokusekelwe kwimilinganiselo yakho, endaweni yokusukela iimvakalelo zakho.
- Le yinkqubo ethatha ixesha kwaye ithatha ukuziqhelanisa, ngoko ke kuqhelekile ukujongana nemingeni endleleni.
- Soloko usebenzisana ngokusondeleyo nogqirha wakho. Musa ukoyika ukuthetha ngokukhululekileyo ngeengcinga zakho neemvakalelo zakho.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho