Ngaba ngamanye amaxesha uziva uxinezelekile, uphoxekile, okanye ungenamsebenzi ngobomi? Sonke sineentsuku apho siziva sidakumbile kwaye sidanile. Kodwa ukuba olu luvo luyaqhubeka kwaye luchaphazela imisebenzi yakho yemihla ngemihla, lusenokuba luphawu lokudakumba. Abantu abaninzi bacinga ukuba amayeza kuphela kwendlela yokunyanga oku. Kodwa ngaba ubusazi ukuba ngamanye amaxesha kukho indlela yonyango esebenzayo ngakumbi, ebizwa ngokuba yi-talk therapy, kunamayeza? Yiloo nto siyibiza ngokuba yi-'Cognitive Behavioral Therapy' okanye `(CBT)` ngamafutshane.
Ngamafutshane, yintoni i-CBT?
I-CBT luhlobo lonyango lokuthetha. Oku kuthetha ukuba awunikwa amayeza. Endaweni yoko, umcebisi okanye ingcali yezonyango ithetha nawe kwaye ikuncede ubone iindlela zokucinga ezimbi.
Cinga ngale ndlela. Ezi zezinye zeengcinga ezihlala ziphakama engqondweni yomntu onesifo sokudakumba:
- "Andikhathali."
- "Akukho nto ndiyenzayo ilungileyo."
- "Akukho mntu undixabisayo."
- "Ubomi bam abusoze bube ngcono, buqhubeka buba bubi yonke imihla."
Ezi azizongcinga nje kuphela. Zichaphazela ngokuthe ngqo iimvakalelo zakho, indlela oziphatha ngayo, kunye nendlela osebenza ngayo. Okwenzekayo kunyango lwe-'CBT' kukuba uqala ngokuqaphela ezi ngcinga zingalunganga nezingalunganga . Uyakwazi ukuziqonda ngokuthi, "Owu... ndinale ngcinga, akunjalo?"
Okulandelayo, ingcali yezonyango iza kukufundisa indlela yokutshintsha ezo ngcinga zimbi ngezisengqiqweni nezilungileyo . Oku kufana nokususa inkqubo embi entlokweni yakho uze ufake entsha, engcono.
Umzekelo, xa uvuka kusasa, usenokucinga, "Ndivuka ndize kwenze ntoni namhlanje? Akukho sizathu." Emva kokuziqhelanisa ne-'CBT,' ungacinga kwangoko, "Hayi, le ayiyongcinga iluncedo kum. Ukuba ndenza umzamo omncinci, ndingafumana iziphumo ezingcono. Ndiza kuvuka ebhedini ndizame."
Olu tshintsho luncinci kwindlela ocinga ngayo luya kuba nefuthe elikhulu kwindlela oziphatha ngayo. Kancinci kancinci, ukudakumba kwakho kuya kuqala ukuncipha. Kungathatha iiveki okanye iinyanga ezimbalwa, kodwa iziphumo ziyaphumelela kakhulu.
Isebenza kangakanani le ndlela yonyango?
I-CBT lolona hlobo lwe-psychotherapy oluqinisekisiweyo luphando ehlabathini. Ezinye izifundo zibonise ukuba i-CBT isebenza kakuhle njenge, kwaye ngamanye amaxesha isebenza ngcono kune-antidepressants kubantu abanesifo soxinzelelo oluphakathi ukuya koluphakathi.
Eyona nzuzo inkulu kukuba uphando oluthile lufumanise ukuba abantu abafumana unyango lwe-CBT banciphisa umngcipheko wabo wokubuyela kwisifo ngo-50% xa kuthelekiswa nabo basebenzisa amayeza kuphela.
| Indlela yonyango | Izinto eziluncedo kunye nezinto ekufuneka ziqwalaselwe |
|---|---|
| Unyango lwe-CBT kuphela | Isebenza kakhulu kwi-depression encinci ukuya kwephakathi. Akukho ziphumo zimbi ezivela kumayeza. Ufunda izakhono eziya kuhlala ubomi bakho bonke. |
| Amayeza (Amayeza okudakumba) kuphela | Isebenza kakuhle xa umntu edandathekile. Kodwa abanye abantu banokufumana iziphumo ebezingalindelekanga. Kukho ithuba lokuba esi sifo siphinde sibuye emva kokuba umntu eyekile ukusebenzisa amayeza. |
| Zombini i-CBT kunye namayeza | Le yeyona ndlela iphumelele kakhulu kubantu abaninzi. Iziphumo zonyango zingcono, kwaye iingenelo zihlala ixesha elide. Ingacetyiswa nakwixinzelelo olukhulu. |
Kubaluleke kakhulu: Ukuba sele usela amayeza okudakumba, nokuba uqala i-CBT, ungaze uyeke ukuwasela ngaphandle kokuthetha nogqirha wakho. Ukuyeka amayeza ngequbuliso kunokukwenza ukudakumba kwakho kube mandundu kwaye kubangele nezinye iingxaki.
Yintoni onokuyilindela ngexesha lonyango lwe-CBT?
Ungafumana unyango lwe-CBT kwingcali yezengqondo, umcebisi onelayisenisi, okanye omnye umntu oqeqeshiweyo kwimpilo yengqondo. Ezi seshoni zingenziwa umntu ngamnye, kunyango lweqela, okanye ngolwalathiso logqirha wengqondo kunye neencwadi zokunceda umntu.
Kwenzeka ntoni ngexesha leseshoni yonyango?
Okokuqala, wena kunye nogqirha wakho niza kusebenzisana ukumisela iinjongo zakho zonyango.Umzekelo, ungazibekela usukelo olufana noluthi "Ndifuna ukunciphisa ukudakumba kwam" okanye "Ndifuna ukunciphisa utywala endibuselayo."
I-CBT ayisoloko ithetha kakhulu ngeempawu zakho zangaphambili okanye zobuntu bakho. Endaweni yoko, igxila kwindlela oziva ngayo, into oyicingayo, kunye nendlela onokuyitshintsha ngayo.
Unyango ludla ngokuthatha iiseshoni ezili-10-20. Abanye abantu bayaphola ngexesha elifutshane, ngelixa abanye befuna unyango olungaphezu konyaka. Ingcali yezonyango inokukunika "umsebenzi wasekhaya" omawuwenze ekhaya. Oku kuya kukunceda uziqhelise oko ukufundayo.
Ngaphambi kokuphela konyango, ingcali yezonyango iza kukufundisa izakhono onokuzisebenzisa ukuthintela uxinezeleko ukuba lungabuyi. Ukuba uphinde waziva uxinezelekile, ungasebenzisa ezi zifundo kuwe.
Ungayikhetha njani ingcali yezonyango elungileyo?
Eli linqaku elibaluleke kakhulu. Xa ufuna uncedo kwimpilo yakho yengqondo, kufuneka ukhethe umntu oqeqeshwe kakuhle nofanelekileyo. ESri Lanka, iingcali zengqondo ngoogqirha abaziingcali abanesidanga sezonyango (MBBS) abanokunika amayeza. Iingcali zengqondo kunye neeNgcebiso ngabantu abafumene uqeqesho olukhethekileyo kunyango lokuthetha.
Ngaphambi kokuba ukhethe ingcali yezonyango, cinga ngezi zinto:
- Iziqinisekiso kunye noBhaliso: Buza ngeziqinisekiso zemfundo zabo (i-bachelor's, i-postgraduate) kunye noqeqesho lwabo lobungcali.
- Ubuchule: Jonga ukuba banyanga na uxinzelelo ngokukodwa. Abanye bagxile kwezinye iimeko, ezifana neengxaki zokutya okanye i-PTSD.
- Indlela oziva ngayo: Eyona nto ibalulekileyo kukuba ungamthemba ugqirha wakho kwaye bakwicala lakho. Ukuba uziva ungakhululekanga okanye awuboni tshintsho, cinga ngokutshintshela komnye ugqirha. Akukho nto imbi ngaloo nto.
Ukuba ubuza ugqirha wakho wosapho ngale nto, uya kukwazi ukucebisa ingcali yezonyango efanelekileyo.
Umyalezo Wokuya Ekhaya
- I-CBT lunyango olusebenzayo kakhulu, olusekelwe kwintetho yoxinzelelo.
- Oku kukufundisa ukuba uchonge iindlela zakho zokucinga ezimbi uze uzithathele indawo ngeengcinga eziyinyani nezilungileyo.
- Kwezinye iimeko, i-CBT inokuba luncedo ngakumbi kunamayeza. Ukudibanisa i-CBT namayeza kunokunyusa ukusebenza kakuhle.
- Ukuba sele usela amayeza, ungaze uyeke ukuwasela ngaphandle kwengcebiso kagqirha.
- Khetha kuphela ingcali yezonyango eqeqeshwe kakuhle, efanelekileyo, nethembekileyo kunyango. Funa ingcebiso kugqirha wosapho lwakho ngale nto.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho