Ngaba udiniwe ziingcinga ezimbi kunye noloyiko olufika engqondweni yakho ngezinye iintsuku? Ngaba uzifumana ucinga izinto ezinje, "Andilunganga," okanye "Andinakukwenza oku?" Enyanisweni, sonke sinazo ezi ngcinga. Kuqhelekile kakhulu. Kodwa kuthekani ukuba ezi ngcinga ziqala ukulawula ubomi bethu? Kulapho ke sidinga khona uncedo. Namhlanje siza kuthetha ngohlobo lwe-psychotherapy olunokuba luncedo kakhulu ngamaxesha anje ngala.
Yintoni le ACT?
I-ACT sisifinyezo segama elithi Ukwamkela kunye ne-Commitment Therapy . Luhlobo lwe-psychotherapy. Ngamafutshane, olu nyango lubandakanya ukufunda ukwamkela nokuyeka ukulwa neengcinga neemvakalelo zakho ezimbi. Emva koko, endaweni yokuzivumela ukuba zikulawule, ugxila ekusebenzeni kwizinto ezibaluleke ngokwenene kuwe (iimpawu zakho) .
Khawuthelekelele ukuba unentetho ekufuneka uyenze eofisini. Kuqhelekile ukucinga, "Owu, ndiyoyika, ndiza kusilela oku." Indlela ye-ACT ikufundisa ukwamkela le ngcinga kunokuba uyilwe. Ikufundisa ukucinga, "Kulungile, ndiziva ndiyoyika, kuqhelekile oko. Kodwa ndiza kuziqhelanisa kwaye ndakhe ukuzithemba kwam ngaphambi kokuba ndiyenze."
Ngale ndlela, sifunda ukuba iimvakalelo zethu ziyinxalenye yokuba singabantu. Endaweni yokulwa nezo mvakalelo, sifunda ukuhlala nazo.
Zeziphi iimeko olu nyango olunceda kuzo?
Unyango lwe-ACT lunokunceda ekuboneleleni ngoncedo kwiingxaki ezahlukeneyo zempilo yengqondo, kuquka:
- Umlutha
- Ingxaki yokusebenzisa utywala
- Iingxaki zokuxhalaba
- Uxinzelelo
- Iingxaki zokutya
- Iingcinga nezenzo ezingafunekiyo (i-Obsessive-compulsive disorder - i-OCD)
- Ingxaki yoxinzelelo emva kwengozi (PTSD)
- Ingxaki yokuxhalaba kwezentlalo
- Uxinzelelo
Ukongeza, le ndlela yonyango iluncedo kakhulu kumntu ophila nesifo esingapheliyo njengomhlaza, ngoko ke ujongene nemingeni eza nobomi.
Kodwa khumbula, olu nyango aluqhelekanga ukuba lolona nyango lokuqala kwezi meko. Ludla ngokusetyenziswa njengonyango oluncedisayo okanye lolwesibini , kunye namanye amayeza anokuthi anikwe ngugqirha wakho.
Amanyathelo ama-6 aphambili onyango lwe-ACT
Unyango lwe-ACT lusekelwe kwiinkqubo ezintandathu eziphambili. Le nkqubo ibandakanya ukuziqhelisa nganye nganye kwaye uzidibanise ebomini bakho. Kufana nokujija. Okokuqala, uziqhelisa ukubamba ibhola enye. Wakuba uyiqhelile, wongeza enye. Ekuhambeni kwexesha, uya kukwazi ukulawula zonke iibhola ezi-6 ngaxeshanye. Makhe sijonge ukuba zeziphi ezi nyathelo zi-6.
| Inkqubo Engundoqo | Masiyiqonde ngokulula (Ingcaciso elula) |
|---|---|
| 1. Ukwamkelwa | Ukwamkela ukuba uza kuba neengcinga neemvakalelo zalo naluphi na uhlobo, ezilungileyo, ezimbi, okanye eziqhelekileyo. Ukuvumela ukuba zize ngaphandle kokulwa nazo. |
| 2. Ukususwa kwengqondo | Ukuqonda ukuba iingcinga ezimbi 'ziingcinga' nje, hayi 'inyani'. Xa kufika ingcinga, ziqhelise ukuyijonga njengomntu wangaphandle, uthi, "Ndicinga ngale ngcinga." |
| 3. Ukuphila kwixesha langoku (Ukuba ukho ngoku) | Ukugxila kwinto eyenzekayo okwangoku, ngaphandle kokukhathazeka ngokuba kuza kwenzeka ntoni na. Ukuziqhelanisa nokucinga kakuhle. |
| 4. Umkhulu kuneengcinga zakho (Ukuzithanda njengoMxholo) | Ukuqonda ukuba awungomntu nje owenziwe ngamava akho, iingcinga zakho, okanye iimvakalelo zakho, kodwa ungumntu ohlangabezana nazo kwaye obona zonke ezi zinto. |
| 5. Ukuchonga Amaxabiso | Yintoni ebaluleke ngokwenene kuwe ebomini? (umz., ukuba nobubele, ukuba ngumhlobo olungileyo, ukuba nobuchule). Ukuchonga amaxabiso akho, ngaphandle kwempembelelo yabanye. |
| 6. Isenzo Esizibophelele | Zibekele iinjongo eziza kwenza umahluko ebomini bakho, ngokuhambelana nemilinganiselo oyichongileyo, kwaye usebenzele ukuyifezekisa. Nokuba uziva usoyika okanye ulusizi, qhubeka phambili ngenxa yezo milinganiselo. |
Zithini iingenelo zolu nyango?
Eyona nzuzo iphambili yonyango lwe-ACT kukuphuhliswa kokuguquguquka kwengqondo . Oko kukuthi, ukukwazi ukuphila neemvakalelo zakho kwaye ngokuhambelana nemilinganiselo yakho, endaweni yokuzivumela zilawule ubomi bakho.
Ezinye izibonelelo zezi:
- Ukuba nengqondo ecacileyo
- Iimpawu ezinciphileyo zokudakumba, ixhala kunye noxinzelelo
- Ukuba nomnqweno wokubeka iinjongo ebomini nokusebenzela ukuzifezekisa
- Umgangatho ophucukileyo wobomi kunye nokukwazi ukwenza imisebenzi yemihla ngemihla
Ngaba kukho naziphi na iingozi kolu nyango?
Njengakwezinye iindlela zonyango lwe-psychotherapy, uya kucelwa ukuba uveze iingcinga neemvakalelo onokuthi ungafuni ukujongana nazo, ezinokukwenza uzive ungakhululekanga, udiniwe, okanye ulusizi ngamanye amaxesha. Oku kuqhelekile kakhulu.
Ngeengxaki ezithile zempilo yengqondo, kunokubakho umngcipheko weengcinga zokuzibulala. Ukuba unezi ngcinga ngexesha lonyango, kubaluleke kakhulu ukuxelela ugqirha wakho okanye ingcali yezonyango. Kwimeko enzima ngolo hlobo, yiya kwigumbi likaxakeka lesibhedlele esikufutshane (ETU) ngokukhawuleza okanye uthethe nomntu omthembayo. Khumbula, awuwedwa kolu hambo.
Luza kufuneka ixesha elingakanani olu nyango?
Akukho xesha lichanekileyo lokwenza oku, njengoko kuyahluka kumntu nomntu. Ingcali yakho yezonyango iya kukunika umbono ocacileyo ngale nto ngexesha leseshoni yakho yokuqala. Ngokwesiqhelo, kunokufuneka nidibane kube kanye ngeveki, iiveki ezimbalwa, okanye iinyanga ezimbalwa.
Eyona nto ibalulekileyo kukuba iziphumo ozifumanayo koku zisekelwe kumzamo owenzayo. Oku akuyomilingo. Kufana nokuziqhelanisa nomdlalo. Awunakuphumelela umdlalo ngaphandle kokuziqhelanisa. Kufuneka uziqhelise ezi zinto uzifundayo ekhaya. Kulapho ke kuphela apho ezi ndlela ziya kuba yinxalenye yobomi bakho.
Umyalezo Wokuya Ekhaya
- I-ACT lunyango olukufundisa ukuba uyeke ukulwa neengcinga neemvakalelo ezimbi, uzamkele, kwaye uphile ngokwemilinganiselo yakho.
- Le yinkqubo efuna uqeqesho kwaye ibandakanya amanyathelo amathandathu aphambili.
- Oku akuyonto eza kukunika iziphumo ngobusuku obunye. Ukuzinikela kwakho nokuziqhelanisa kubalulekile ukuze uphumelele.
- Kuqhelekile ukuziva udiniwe ngokweemvakalelo kwaye ungakhululekanga ngexesha lonyango. Kodwa awuwedwa. Soloko uthetha ngokukhululekileyo ngayo nogqirha wakho okanye ingcali yezonyango.
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