Ngaba unesifo se-Adult Attention Deficit Hyperactivity Disorder (ADHD)? Ukuba kunjalo, usenokuba sele usebenzisa amayeza anikwe ngugqirha ukulawula iimpawu zakho. Kodwa ngamanye amaxesha ungaziva ngathi, "Eli yeza lodwa alanelanga." Kuba iyeza lodwa alizisombululi zonke iingxaki. Kulapho ke i-Cognitive Behavioral Therapy , okanye i-CBT ngamafutshane, inokusinceda kakhulu.
Ngamafutshane, i-CBT luhlobo lonyango lokuthetha. Inokukunceda woyise imingeni onokujamelana nayo kwimfundo yakho, emsebenzini, okanye kubudlelwane bakho bobuqu. Nokuba uthatha amayeza okanye awuwasebenzisi, i-CBT inokukunceda uzive ukhululekile kwaye ikuncede ukwazi ukumelana nobomi bemihla ngemihla.
Kwenzeka ntoni ngokwenene kwi-CBT?
I-CBT isekelwe kwingcamango elula kakhulu, kodwa enamandla kakhulu: yokuba uninzi lweengxaki ebomini bethu ziqala ngeengcinga ezingalunganga, ezingeyonyani, okanye ezimbi eziza engqondweni yethu.
Ezi ngcinga ziqhelekile kuwe xa uphila ne-ADHD. Makhe sijonge eminye imizekelo.
| Iipateni zokucinga ezingalunganga eziqhelekileyo kwi-ADHD |
|---|
| "Ndenze impazamo enye okanye ezimbini, oko kuthetha ukuba ndisoloko ndenza iimpazamo. Andikhathali." |
| "Akukho mntu ucinga ukuba ndingumntu olungileyo. Akukho mntu undikhathaleleyo." |
| "Yonke into enokungahambi kakuhle iza kungahambi kakuhle. Usuku lwam lonke luphelile." |
| "Nangona le yingxaki encinci, ngumthwalo omkhulu kum. Andinakukwazi ukuyinyamezela le nto." |
| "Andiwuthandi lo msebenzi, ngoko ke ndiza kugxothwa nangona kunjalo." |
| "Andinakuze ndibe krelekrele njengabahlobo/iqabane lam." |
Uyaqonda ngoku? Indlela ezi ngcinga zingalunganga ezidala ngayo imiqobo ebomini bakho. Ezi ngcinga zezona zikurhuqayo ungazi nokuba uthini.
Unyango lwe-CBT lukunceda ukuba uchonge ezi ngcinga ziyingozi nezingalunganga. Emva koko, ufunda ukutshintsha ezo nkolelo zingalunganga ngeengcinga eziyinyani, eziyinyani, nezilungileyo.
Cinga ngokuba kulula kangakanani ukwenza izinto ofuna ukuzenza xa umbono wakho ulungile. Kufana nomjikelo omhle. Xa ingqondo yakho yonwabile, uzive ulungile ngawe. Emva koko ungenza okungakumbi. Oko kukwenza wonwabe ngakumbi.
Lusebenza njani olu nyango?
Xa ubona ingcali yezonyango, ngexesha leeseshoni zokuqala ezimbalwa wena kunye nengcali yakho yezonyango niza kuxoxa ngezinto ekufuneka uziphucule. Ezi zihlala zizinto ezinxulumene nobomi bakho bemihla ngemihla. Umzekelo, ungafuna ukufunda indlela yokucwangcisa umsebenzi wakho, ukulawula ixesha lakho , ukugqiba umsebenzi, okanye ukufunda indlela yokulawula ixhala lakho.
Emva koko, wena kunye nogqirha wakho niza kusebenzisana ukwenza isicwangciso esicacileyo sokwenza izinto ukuze nifezekise iinjongo zenu. Kodwa oku akupheleli nje kwixesha lenu nogqirha. Uza kunikwa nemisebenzi emincinci "yesikolo" oza kuyenza ekhaya phakathi kweeseshoni. Ungakhathazeki, le ayisiyomisebenzi yasekhaya evela esikolweni kuphela! Lithuba nje lokuziqhelanisa noko ukufundayo ebomini bokwenyani.
Makhe sijonge omnye umzekelo. Khawucinge ukuba ungumntu ohlala efika emva kwexesha.
1. Inyathelo lokuqala: Ugqirha wakho angakuxelela ukuba wenze izinto eziluncedo ezifana nokunxiba iwotshi ngamaxesha onke, ube newotshi kwigumbi ngalinye lendlu yakho, kwaye usete i-alamu kwifowuni yakho . Oku kuya kukunceda ukuba uqaphele ngakumbi ixesha.
2. Inyathelo lesi-2 (i-CBT Core): Kwangaxeshanye, uza kuhlola iingcinga zakho ukuze ubone ukuba zinegalelo na ekufikeni kwakho emva kwexesha. Usenokuba nengcinga engqondweni yakho: "Ndisoloko ndifika emva kwexesha, akukho mntu ulindele ukuba ndifike ngexesha." Kodwa oko akuyonyani, akunjalo? Zizo ezo ngcinga zingalunganga, ezizitshabalalisayo ozifundayo ukuzitshintsha.
Iingcali zithi abantu abane-ADHD badla ngokwenza ngathi “bacima umlilo.” Oko kukuthi, bayasokola ukusombulula ingxaki okanye ingxaki emva kokuba ivele. Injongo ephambili ye-CBT kukutshintsha iingcinga nezenzo zakho nokuthintela loo “mlilo” ukuba uqalise kwasekuqaleni.
Kwaye eyona nto ibalulekileyo ekufuneka uyikhumbule kukuba i-CBT yenye yezona ndlela zisebenzayo zokunyanga ixhala nokudakumba emhlabeni. Abantu abaninzi abane-ADHD yabantu abadala badla ngokuba nexhala kunye nokudakumba.
Ungamfumana njani umntu olungileyo onyanga izifo zengqondo?
Kukho uninzi lweengcali zonyango ezibonelela nge-CBT, kodwa ayingabo bonke abaziingcali ekunyangeni i-ADHD, ngoko ke kubalulekile ukufumana umntu ofanelekileyo kuwe.
Izinto onokuzenza
- Eyona nto ilungileyo neyokuqala onokuyenza kukubuza ugqirha wakho. Buza ugqirha wakho malunga nogqirha wengqondo onokucebisa i-CBT kwi-ADHD.
- Ungabuza ngale nto nakwisebe lezengqondo kwizibhedlele ezinkulu okanye kwiiyunivesithi zaseSri Lanka.
- Buza umhlobo okanye ilungu losapho olithembayo ngale nto. Basenokuba banamava ngayo.
Wakuba umfumene umntu onyanga izifo zengqondo, ungoyiki ukubuza imibuzo. Qinisekisa ukuba unamava nge-ADHD. Kubalulekile nokuqinisekisa ukuba umntu onyanga izifo zengqondo ukulungele. Ukuba anikhi ubudlelwane obuhle kunye nokuthembana phakathi kwenu, iziphumo zonyango zinokuncipha.
Kuza kuthatha ixesha elingakanani oku?
Uninzi lwabantu lubona uphuculo olukhulu emva kweeseshoni ezili-12 ukuya kwezili-15, ezithatha malunga neenyanga ezi-3 ukuya kwezi-4. Nangona kunjalo, kunokufuneka uhlale kunyango ixesha elide. Okukhona uhlala ixesha elide kunyango, kokukhona imikhwa emitsha emihle oyifundayo iya kungena nzulu ebomini bakho.
I-CBT okanye amayeza? Yeyiphi engcono?
Abantu abaninzi bafumana iziphumo ezilungileyo xa bedibanisa amayeza kunye ne-CBT . Nangona amayeza enceda ukulinganisela ikhemistri yengqondo, i-CBT ikunceda utshintshe indlela ocinga ngayo kunye neendlela oziphethe ngayo.
Kodwa mhlawumbi awufuni ukuthatha amayeza, okanye unengxaki yokunyamezela iziphumo ebezingalindelekanga zamayeza. Kwimeko enjalo, unyango lwe-CBT lodwa lunokuba luncedo kakhulu kuwe.
Isigqibo esilungileyo nesichanekileyo malunga noku kukuthetha nogqirha wakho onyangayo. Uza kukunceda wenze isigqibo ngemeko yakho, iimfuno zakho, kunye nesicwangciso sonyango esikufaneleyo.
Umyalezo Wokuya Ekhaya
- I-CBT yindlela yokuthetha enceda abantu abadala abane-ADHD. Ibandakanya ukutshintsha indlela ocinga ngayo kunye neendlela zakho zokuziphatha ezimbi.
- Olu nyango lungenziwa ngamayeza abhalwe ngugqirha okanye ngaphandle kwawo, kodwa indibaniselwano yazo zombini idla ngokuvelisa iziphumo ezilungileyo.
- I-CBT ikufundisa izakhono ezisebenzayo zokoyisa imingeni yobomi bemihla ngemihla, njengokufika ngexesha, ukucwangcisa umsebenzi, kunye nokugqiba imisebenzi.
- Kubaluleke kakhulu ukukhetha ingcali yezonyango enamava nge-ADHD, ekwaziyo ukunxibelelana nawe kakuhle, kwaye ekulungeleyo.
- Soloko uxoxa nogqirha wakho ngendlela yonyango efanelekileyo kuwe.
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