Isisombululo kwiingxaki zengqondo: Masifunde yonke into malunga ne-CBT! (Unyango Lokuziphatha Kwengqondo)

Ngaba ngamanye amaxesha uziva ngathi uhlala uxhalabile ngezinto ezifanayo? Okanye uyaxinezeleka zizinto ezincinci? Siyazi ukuba ezi zinto zinokuchaphazela kangakanani ubomi bethu. Kodwa ubusazi na ukuba kukho unyango oluqinisekisiweyo ngokwesayensi olunokutshintsha ezi ndlela zokucinga? Yiloo nto sithetha ngayo namhlanje, indlela edumileyo ethi 'Cognitive Behavioral Therapy' okanye indlela ye-CBT encedayo.

Ngamafutshane, yintoni i-CBT?

I-CBT, okanye i-Cognitive Behavioral Therapy , luhlobo lwe-psychotherapy olubandakanya ukuthetha nomntu kwiiseshoni ezininzi ezimiselweyo ngenjongo ethile. Kufana nokuthetha nomntu ukuze amncede. Iingcali zengqondo, iingcali zengqondo, kunye nabacebisi basebenzisa le ndlela ukunyanga izifo ezahlukeneyo zengqondo kunye neengxaki zeemvakalelo.

Le ndlela yonyango isekelwe kwimigaqo emininzi elula kakhulu, kodwa enamandla kakhulu.

• Iipatheni zokucinga ezingalunganga: Esinye sezizathu zeengxaki zethu zengqondo ziipatheni zokucinga ezingalunganga nezingeluncedo ezingqondweni zethu.
• Imikhuba emibi yokuziphatha: Ngokufanayo, kukho iindlela zokuziphatha ezingalunganga esiye saziphuhlisa ngokungazi ngokuhamba kwexesha.
• Iinkolelo ezingezizo ngathi nangehlabathi: Ngamanye amaxesha sineenkolelo ezingezizo ngathi nangehlabathi. Imizekelo yezi ziquka iinkolelo ezinje ngokuthi "Andisoze ndibe mhle ngokwaneleyo," "Akukho mntu undithandayo," njalo njalo.
• Utshintsho lunokwenzeka: Into ebalulekileyo kukuba singazitshintsha zonke ezi zinto. Ngokufunda ukujongana ngcono nezi ngcinga kunye neendlela zokuziphatha, sinokunciphisa iimpawu kwaye siphucule impilo-ntle yengqondo.

Kwi-CBT, ingcali yakho yonyango ikunceda ujonge nzulu iingcinga zakho neemvakalelo zakho. Uqala ukuqonda indlela indlela ocinga ngayo echaphazela ngayo indlela oziphatha ngayo. Ngale ndlela, unokukhululeka kwiindlela zokucinga ezimbi kunye neendlela zokuziphatha kwaye ufunde ukucinga nokwenza izinto ngendlela enempilo neyakhayo.

Zeziphi izifo ezinokunceda kwi-CBT?

I-CBT sisixhobo esibaluleke kakhulu esisetyenziselwa ukunyanga iingxaki ezahlukeneyo zengqondo nezeemvakalelo. Nabani na, ukususela ebantwaneni ukuya kubantu abadala, angazuza kolu nyango.

Itheyibhile engezantsi ibonisa iimeko eziphambili apho unyango lwe-CBT luluncedo khona.

Ukongeza, uphando lufumanise ukuba i-CBT iyasebenza kakhulu xa idityaniswe namayeza kwiimeko ezifana ne-bipolar disorder kunye ne-schizophrenia.

Isebenza njani unyango lwe-CBT?

I-CBT lunyango olucwangcisiweyo kakhulu, olusekelwe kwintetho. Ingcali yezonyango idala indawo ekhuselekileyo apho unokuthetha ngokukhululekileyo ngeemvakalelo zakho, ngaphandle kokugweba. Idla ngokwenziwa kuthotho lweeseshoni ezithatha iiveki ezi-5 ukuya kwezingama-20.

Cinga ngomntu okunika unyango njengomhlobo, kodwa oqeqeshwe ngokukodwa ukukukhokela kolu hambo. Iziphumo azinakulindeleka ngobusuku obunye. Olu luhambo oluthatha ixesha, kwaye ngamanye amaxesha lunzima kancinci, kodwa lufanelekile.

Amanyathelo kule nkqubo

1. Ukuqonda ingxaki: Kwiiseshoni zokuqala ezimbalwa, uza kuthetha ngemingeni ojongene nayo, iimpawu ozifumanayo, kunye noloyiko lwakho. Ukuba ukhe wafunyaniswa ukuba unesifo sengqondo ngaphambili, kubaluleke kakhulu ukuxelela ugqirha wengqondo ngaso. Le yindlela ezimiselwe ngayo iinjongo zonyango.

2.Ukuya nzulu ngokubuza imibuzo: Ngokuxhomekeke kwimeko yakho, ingcali yezonyango iza kukubuza imibuzo eyahlukeneyo. Baza kuthetha ngeziganeko zangaphambili, uloyiko lwakho, indlela oziphatha ngayo, kunye nezinto ozicingayo. Ngale ngxoxo, uya kuqonda ngcono indlela ojongana ngayo nemingeni ebomini.

3. Ukukunceda uchonge iingcinga kunye nokuziphatha okubi: Ngeli xesha leseshoni, ugqirha wakho uza kukukhuthaza ukuba uqwalasele indlela osabela ngayo kwiimeko ezinzima. Kunye, niya kuchonga iimvakalelo ezimbi, iinkolelo kunye nokuziphatha okubangela iingxaki zakho. Ungacelwa ukuba uzibhale phantsi ezi zinto kwincwadi yemihla ngemihla.

4. Ukukunceda ukuba uzitshintshe: Eli lelona nyathelo libalulekileyo. Ingcali yezonyango ikufundisa indlela yokutshintsha ezo ngcinga nemikhwa emibi ichongiweyo. Utshintsha indlela ojonga ngayo izinto kwaye ufunde ukuphuhlisa iindlela zokucinga ezilungileyo kunye nokuziphatha. Emva koko, usebenzisa ezi zakhono zintsha ukujongana nayo nayiphi na imingeni eza kuwe kwixesha elizayo.

Ndingamfumana njani ingcali ye-CBT efanelekileyo?

Oku kunokuba nzima ngamanye amaxesha, kodwa ungatyhafi. Kubaluleke kakhulu ukufumana umntu ofanelekileyo kuwe.

• Buza ugqirha wakho: Ugqirha wakho wosapho (GP) unokunika isikhokelo esifanelekileyo kule nkalo. Usenokukwazi ukukuthumela kwingcali yezifo zengqondo, kwingcali yezengqondo, okanye kumcebisi ofanelekileyo.
• Buza abantu obathembayo: Buza umhlobo okanye ilungu losapho olithembayo ngale nto.
• Jonga iziqinisekiso: Qinisekisa ukuba ingcali yezonyango oyikhethileyo yingcali evunyiweyo ngurhulumente kwaye inelayisenisi kwicandelo labo. Kwakhona, jonga ukuze ubone ukuba inamava okunyanga imeko yakho (umz., ukudakumba, ixhala).

Ngamanye amaxesha ungaziva uvakalelwa ngakumbi ngexesha lonyango. Oku kungenxa yokuba ukuthetha ngeemvakalelo neziganeko zangaphambili esizicinezele ixesha elide kunokuba buhlungu kancinci. Kodwa ungakhathazeki, ugqirha wakho uza kukunceda ujongane nezo mvakalelo.

Ukuba uxinezelekile kakhulu ukuba ungahlala wedwa, okanye ukuba ucinga ngokuzenzakalisa, nceda ubone ugqirha wakho ngoko nangoko okanye uye kwiSebe lezeMpilo eziNgxamisekileyo (ETU) elikufutshane.