Ngamanye amaxesha iingqondo zethu ziziva zibambekile kwindawo enye, akunjalo? Ngaba nawe uphantsi koxinzelelo olukhulu ngenxa yeengcinga ezimbi ezingapheliyo kunye nokungakwazi ukutshintsha iindlela ezithile zokuziphatha? Namhlanje siza kuthetha ngendlela yonyango esebenzayo kakhulu enokukunceda ngamaxesha anjalo. Siyibiza le Cognitive Behavioral Therapy, okanye i-CBT ngamafutshane.
Ngamafutshane, yintoni i-CBT?
I-CBT luhlobo lwe-psychotherapy. Ngokwenyani, lunyango lokuthetha . Kodwa aluyonto nje yokuthetha. Lunyango olucwangcisiweyo nolujolise kwiinjongo. Iingcali zempilo yengqondo, ezifana neengcali zengqondo, zisebenzisa le ndlela ukunyanga nokunceda ukulawula iimeko ezahlukeneyo zempilo yengqondo. Le yenye yezona ndlela zonyango lwe-psychotherapy ezifundwe kakuhle nezisebenzayo ehlabathini.
Kukho imigaqo emininzi ephambili esekwe kuyo unyango lwe-CBT. Makhe sijonge ukuba yintoni na le migaqo:
- Ukucinga Okungalunganga: Uninzi lweengxaki zengqondo esijongene nazo zibangelwa kukucinga kwethu okungalunganga nokungancediyo. Umzekelo, ukucinga, "Akundincedi nganto" nokuba into encinci ihamba kakubi.
- Ukuziphatha okubi okuqhelekileyo: Kwakhona, ezinye iindlela zokuziphatha ezimbi ebesiqhelene nazo ixesha elide nazo zinokubangela ezi ngxaki. Izinto ezifana nokuhlala kude nomntu wonke nokuba wedwa kwangoko xa ingxaki encinci ifika engqondweni.
- Iinkolelo ngathi nehlabathi: Ezinye zeenkolelo eziphambili esinazo ngathi, abanye, kunye nehlabathi zinokuchaphazela impilo-ntle yethu yengqondo. Imizekelo yezi nkolelo ibandakanya iinkolelo ezifana nokuthi "Andifanele ukuthandwa."
- Ungafunda ukumelana bhetele: Into ebalulekileyo kukuba abo bajongene nale ngxaki yempilo yengqondo banokufunda indlela yokumelana bhetele. Oku kunokunceda ukunciphisa iimpawu nokuphucula impilo-ntle yengqondo neyeemvakalelo.
Ngexesha leseshoni ye-CBT, ugqirha wakho uyakunceda uhlole iingcinga zakho neemvakalelo zakho. Uqala ukuqonda indlela indlela ocinga ngayo echaphazela ngayo izenzo zakho. Ngale ndlela yonyango, ungaphuncuka kwezi ngcinga zimbi kunye nokuziphatha kwaye uzithathele indawo ngeepateni kunye nemikhwa enempilo neyakhayo.
Olu nyango ludla ngokuba neeseshoni ezimbalwa. Ngeengxoxo zemibuzo neempendulo, umcebisi wakho uyakunceda ukuba ujonge iingxaki ngendlela eyahlukileyo. Ngenxa yoko, ufunda ukuphendula ngcono kuxinzelelo, iintlungu, kunye nemingeni yobomi.
Ziziphi iimeko ezinokunyangwa nge-CBT?
I-CBT sisixhobo esibalulekileyo esinokunceda kwiingxaki ezahlukeneyo zengqondo nezeemvakalelo. Ingasetyenziswa ngabantu bayo yonke iminyaka, ukususela ebantwaneni ukuya kubantu abadala.
Le theyibhile ingezantsi ikubonisa ukuba unyango lwe-CBT lunokuba luncedo nini.
| Imeko/Ingxaki | Inkcazo |
|---|---|
| Iingxaki ezinkulu zempilo yengqondo | |
| Uxinzelelo | Inceda ekutshintsheni iindlela zokucinga ezicaphukisayo nezingenathemba ngobomi. |
| Ixhala | Ikufundisa ukuchonga nokujongana neengcinga ezibangela uloyiko nokuxhalaba okungeyomfuneko. |
| Iingcinga nezenzo ezingafunekiyo (i-Obsessive-compulsive disorder - i-OCD) | Inceda ekulawuleni iingcinga eziphindaphindwayo nezingafunekiyo kunye nezenzo ezithathwayo ukuphendula kuzo. |
| Ingxaki yoxinzelelo emva kwengozi (PTSD) | Inceda ekulawuleni iingcinga neemvakalelo ezimbi ezinxulumene neziganeko ezibuhlungu. |
| Ingxaki Yokungakwazi Ukuqwalasela Izinto Ngokupheleleyo (ADHD) | Inceda ekuphuhliseni izakhono ezinje ngokucwangcisa, ukucwangcisa, kunye nokulawula iimvakalelo. |
| Iintlobo ngeentlobo ze-phobias | Inceda ekutshintsheni iingcinga ezibangela uloyiko olugqithisileyo lwezinto okanye iimeko ezithile. |
| Iingxaki zokutya | Inceda ukutshintsha iingcinga ezimbi nezingalunganga ngomzimba nokutya. |
| Ingxaki yokusetyenziswa kweziyobisi | Ufundisa indlela yokuchonga nokujongana neengcinga kunye neemeko ezibangela ukusetyenziswa kweziyobisi. |
| Ukulawula ezinye iimeko zomzimba | |
| Ukungalali | Ikunceda ukuba ulale kakuhle ngokutshintsha iingcinga kunye nemikhwa ephazamisana nokulala. |
| Intlungu engapheliyo | Inceda ukuhlala nentlungu nokulawula iingcinga ezimbi malunga nentlungu. |
| Isifo samathumbu esirhawuzelelwayo (IBS) | Inceda ekulawuleni ukwanda kweempawu ezibangelwa luxinzelelo. |
| Ngemingeni yobomi bemihla ngemihla | |
| Iingxaki zobudlelwane/uqhawulo-mtshato | Inceda ekuphuhliseni izakhono zonxibelelwano nokusombulula iingxabano. |
| Iingxaki emsebenzini | Inceda ekumelaneni noxinzelelo kunye neengxaki emsebenzini. |
| Intlungu | Inceda ekulweni nentlungu yokufelwa ngumntu omthandayo. |
Ukongeza, isifo se-bipolar kunyeUnyango lwe-CBT kunye namayeza lunokuvelisa iziphumo ezilungileyo kakhulu kwiimeko ezifana ne-schizophrenia.
Ndingamfumana njani umcebisi owenza i-CBT?
Lo ngumbuzo obaluleke kakhulu. Ukufumana umntu ohambelana naye kwaye onokumthemba ngamanye amaxesha kungathatha ixesha. Kodwa ungakhathazeki ngaloo nto.
Eyona nto ingcono onokuyenza kukubuza ugqirha wakho wosapho ngale nto. Uya kukwazi ukukucebisa ingcali yezengqondo efanelekileyo nefanelekileyo.
Ukongeza, ungacela icebiso kumhlobo okanye ilungu losapho olithembileyo. Kubalulekile ukuqinisekisa ukuba umcebisi omkhethayo ufanelekile, uvunyiwe ngurhulumente, kwaye unelayisenisi kwicandelo lakhe. Kwakhona, jonga ukuze ubone ukuba unolwazi na ngengxaki onayo (umz., ukudakumba, ixhala).
Isebenza njani i-CBT therapy?
I-CBT lunyango oluxhasayo, olungagwebiyo, nolukhuselekileyo olukuvumela ukuba uthethe ngokukhululekileyo ngayo nayiphi na into esengqondweni yakho. Cinga ngomcebisi wakho njengeqabane lakho. Nikolu hambo kunye.
Olu nyango luyinkqubo ethatha inyathelo ngenyathelo.
- Okokuqala: Ukuqonda ingxaki: Kwiiseshoni zokuqala ezimbalwa, uza kuthetha ngemingeni ojongene nayo, iimpawu ozifumanayo, kunye noloyiko lwakho. Ukuba ukhe wafunyaniswa ukuba unesifo sengqondo ngaphambili, thetha ngaloo nto. Eli linyathelo elibalulekileyo ekumiseleni iinjongo zakho zonyango.
- Okwesibini: Ukubuza imibuzo nokuhlola: Ngokuxhomekeke kwimeko yakho, umcebisi uza kukubuza imibuzo. Mhlawumbi kufuneka nithethe ngesiganeko esidlulileyo, uloyiko lwakho, indlela oziphatha ngayo, kunye nendlela ocinga ngayo. Njengoko nobabini nithetha ngezi zinto nzulu kunye, niya kuqonda ngcono indlela enisabela ngayo kwimingeni yobomi.
- Okwesithathu: Ukuchonga iingcinga kunye neendlela zokuziphatha ezinengxaki: Ngokuthetha, umcebisi wakho uya kukunceda uqaphele indlela osabela ngayo kwiimeko ezinzima. Kunye, niya kuchonga iimvakalelo ezimbi, iinkolelo kunye neendlela zokuziphatha ezibangela iingxaki zakho. Ungacelwa ukuba ubhale phantsi ezi meko kunye neengcinga onazo ngelo xesha kwidayari.
- Okwesine: Ukusebenzela ukutshintsha ezo ngcinga kunye nokuziphatha: Okulandelayo, umcebisi wakho uya kukunceda ufumane indlela yokutshintsha ezi mvakalelo, iingcinga kunye nemikhwa emibi. Uza kutshintsha indlela ojonga ngayo iingxaki kwaye uqale ukuziqhelanisa neendlela zokucinga kunye nokuziphatha okuhle. Emva koko, uza kusebenzisa ezi zifundo zintsha ukujongana nemingeni yexesha elizayo.
Khumbula, awunakulindela iziphumo ezikhawulezileyo ezivela kwi-CBT. Kuthatha ixesha, kwaye ngamanye amaxesha kunokuvakala kunzima ekuqaleni. Kodwa ukuba uyaqhubeka uzama kwaye usebenzisana nomcebisi wakho, uza kubona utshintsho olukhulu ngokuhamba kwexesha.
Ziziphi iingenelo kunye neengxaki zolu nyango?
Eyona nzuzo inkulu ye-CBT kukuba ikunceda ukuba uqaphele ngakumbi iimvakalelo zakho, iingcinga zakho kunye nokuziphatha kwakho. Emva konyango, abantu abaninzi bahlakulela imikhwa enempilo. I-CBT ayizukuphelisa izinto ezikubangela uxinezeleko ebomini bakho, kodwa inokukunceda ukuba ujongane nazo ngendlela eyakhayo kwaye uphucule impilo yakho yengqondo iyonke.
Izifundo zibonise ukuba i-CBT isebenza kakuhle njenge, okanye isebenza ngcono kunezinye iindlela zonyango lwengqondo okanye amanye amayeza.
Kwelinye icala , ngamanye amaxesha ungaziva uxhalabile kwaye unexhala ngakumbi ngexesha lonyango. Akulula ukuthetha ngoloyiko lwakho olunzulu kunye namava akho abuhlungu. Kodwa ungakhathazeki, umcebisi wakho uza kukunceda ulwe nezo mvakalelo.
Unyango lwe-CBT luthatha ixesha elingakanani?
Unyango lwe-CBT luhlala iiveki ezili-12 ukuya kwezingama-20. Nangona kunjalo, ngenxa yokuba umntu ngamnye wahlukile kwaye iimeko zempilo yengqondo ziyinkimbinkimbi, ubude bonyango bungahluka.
Ungakhathazeki malunga nokuba kuza kuthatha ixesha elingakanani ukulawula iingxaki zakho nokuphila ubomi obungcono. Into ebalulekileyo kukuba ucele uncedo. Nokuba uphuculo oluncinci luphuculo olukhulu.
Ndifanele ndimbone nini ugqirha?
Kuqhelekile ukuba uzive ungakhululekanga ngexesha lonyango. Nangona kunjalo, ukuba iimpawu zakho ziya zisiba mandundu , okanye ukuba uziva uxhalabile kakhulu okanye udandathekile, bonana nogqirha wakho ngoko nangoko.
Ukuba ucinga ngokuzibulala, okanye ukuzenzakalisa okanye ukwenzakalisa abanye abantu, nceda ufune ingcebiso kagqirha ngokukhawuleza. Oku kubaluleke kakhulu.
Ukuvuma ukuba unengxaki yempilo yengqondo nokufuna uncedo ngayo ngamanye amaxesha kunokuba nzima. Kodwa kubalulekile ukwenza njalo. Unyango lwe-CBT lunokukunceda uqonde kwaye woyise izinto ezikuthintelayo ukuba uphile ubomi obupheleleyo nobunempilo.
Umyalezo Wokuya Ekhaya
- I-CBT yindlela yokuthetha ekuncedayo ukutshintsha iingcinga zakho ezimbi kunye neendlela zokuziphatha.
- Isebenza kakhulu kwiimeko zengqondo ezifana nokudakumba, ixhala, kunye ne-OCD, kunye neengxaki ezifana neentlungu ezingapheliyo kunye nokungalali.
- Olu lubambiswano phakathi kwakho nomcebisi wakho. Kunye, nisebenzela ukufikelela kwiinjongo zenu.
- Nangona unyango luthatha ixesha, ngomonde nangokuzinikela, ngokuqinisekileyo ungawuphucula umgangatho wobomi bakho.
- Ukuba unengxaki yengqondo, ungaze ungathandabuzi ukufuna uncedo kwingcali efanelekileyo. Ukuba unamathandabuzo, thetha nogqirha wakho rhoqo.
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