Kuqhelekile ukuba neengcinga ezimbi nezimnyama ngamanye amaxesha, akunjalo? Kodwa ukuba ulwa nokudakumba, ezi ngcinga zimbi zinokuba zimbi kunokuba ucinga. Kancinci kancinci, ezi ngcinga zingaqala ukulawula ingqondo yakho, zitshintshe indlela obona ngayo inyani, kwaye zenze ihlabathi liphela libonakale limnyama. Kodwa ungakhathazeki, kukho isixhobo esinamandla sengqondo esinokusisebenzisa ukulawula nokuchasa ezi ngcinga. Leyo yi-'Cognitive Therapy'.
Yintoni le Cognitive Therapy?
Ngamafutshane, i-'Cognitive Therapy' luhlobo lwe-psychotherapy olusebenzisa ukuthetha. Abanye abantu balubiza ngokuba yi-"Talk Therapy." Lubandakanya ukuqonda unxibelelwano phakathi kweengcinga zakho, iimvakalelo zakho, kunye nokuziphatha kwakho kunye nokukunceda utshintshe iindlela zokucinga ezimbi ezikukhathazayo.
Umgaqo osisiseko wolu nyango kukuba "iingcinga zethu zichaphazela ngqo isimo sethu sengqondo."
Umntu onesifo sokudakumba uneengcinga ezimbi ezihlala ziphakama engqondweni yakhe ngaphandle komzamo. Ezi sizibiza ngokuba "ziingcinga ezizenzekelayo". Cinga ukuba ezi ngcinga zihlala zisengqondweni yakho na.
| Ingcinga Engalunganga Ezenzekelayo | Indlela evakala ngayo |
|---|---|
| "Yonke into endiyenzayo ihamba kakubi. Andikwazi ukwenza nantoni na kakuhle." | Ukuphelelwa lithemba, ukungabi nakuzinceda. |
| "Akukho mntu undithandayo. Ndingumntu onesizungu." | Ubulolo, usizi, iingcinga zokuzikhupha kuluntu. |
| "Andingomama/tata/iqabane elilungileyo." | Ukuziva unetyala, udanile. |
| "Ubomi bam abusoze bube ngcono. Ndiza kuhlala ndihlupheka." | Uloyiko lwekamva, uxinzelelo olukhulu. |
Kusenokuba kukho inyaniso encinci kwezi ngcinga. Kodwa xa udandathekile, le nyaniso incinci iba yinto egqwethekileyo, kwaye uqala ukubona inyani ngendlela egqithisileyo. 'Unyango Lokuqonda' lukufundisa ukuba uzichonge ezi ngcinga, uzicel' umngeni, kwaye uzilungise.
Into ebalulekileyo kukuba, oku akubhekiselele "kumandla okucinga ngendlela eyakhayo." Oku kubhekiselele "kumandla okucinga ngendlela eyakhayo." Xa uqala ukucinga ngendlela eyakhayo, uqala ukuziva ungcono ngokuzenzekelayo.
Lusebenza njani olu nyango?
Kolu nyango, ufundiswa ukwahlulahlula iingxaki oziva ngathi zinkulu kakhulu ukuba ungazenza zibe ziinxalenye ezincinci nezilawulekayo. Ngokwesiqhelo, ingxaki ingahlulwahlulwa ibe zezi nxalenye zilandelayo:
- Umbuzo: Uyibona njani ingxaki?
- Iingcinga: Ziziphi iingcinga ezifika engqondweni yakho ngalo mbuzo?
- Iimvakalelo: Iimvakalelo ozivayo ngelo xesha (usizi, umsindo, uloyiko).
- Iimvakalelo zomzimba: Izinto ozivayo emzimbeni wakho (ukubetha kwentliziyo, iintlungu zesisu).
- Izenzo: Izinto ozenzayo ngaphambi, ngexesha, nasemva kombuzo.
Xa ufunda "ukusombulula" ingxaki ngale ndlela, uya kuqonda ukuba ayiyonto inkulu kangako.
Ingcali yezonyango eqeqeshiweyo ikufundisa izixhobo zengqondo ozidingayo. Emva koko, ngexesha leeseshoni zonyango, unikwa imithambo emincinci, njengomsebenzi wesikolo, omawuwenze. Le yimithambo ekuncedayo ukuba uziqhelise usebenzisa oko ukufundileyo ukusombulula iingxaki zokwenyani. Kufana nokufunda ukuqhuba imoto. Uqala ngokuziqhelisa nomcebisi, uze uziqhelise ukuqhuba endleleni wedwa. Ngendlela efanayo, olu tshintsho luncinci olwenzayo yonke imihla lunokwenza, ngokuhamba kwexesha, uphuculo olukhulu noluhlala luhleli kwimo yakho kunye nendlela ojonga ngayo ubomi.
Ingaba oku kuyasebenza ngokwenene? Ngaba kungcono kunokusebenzisa amayeza?
Lo ngumbuzo abantu abaninzi abanawo. Makhe sijonge ezinye zezinto eziye zangqinwa ngophando.
1. Isebenza kakuhle njengamayeza: Unyango lwengqondo lubonakalisiwe lusebenza kakuhle njengemithi yokudakumba yokudakumba okuncinci ukuya kokuphakathi. Xa lwenziwe ngokuchanekileyo, lunokuvelisa iziphumo ngokukhawuleza njengamayeza.
2. Ithintela ukuphinda ubuyele kwisimo: Enye yezona ngxaki zinkulu zokudakumba kukuphinda ubuyele kwisimo. Xa uqhubeka nokusebenzisa izakhono ozifundileyo kolu nyango, unokunceda ekuthinteleni ukuphinda ubuyele kwisimo. Ingasebenza ngakumbi ekuhambeni kwexesha kunamayeza.
3. Yehlisa iimpawu eziseleyo:Ngamanye amaxesha, nangona amayeza enika isiqabu esibalulekileyo, iimpawu eziseleyo zisenokuhlala zikhona. Unyango lwengqondo lunokunceda ekunciphiseni ezo mpawu ziseleyo.
Ngamayeza okanye ngaphandle kwawo?
Oku akufuneki kube lukhetho "lokukhetha phakathi kweyodwa okanye enye". Kwabanye abantu, i-Cognitive Therapy yodwa inokwanela. Kodwa kwabaninzi, indibaniselwano ye-antidepressants kunye ne-Cognitive Therapy inokuvelisa iziphumo ezilungileyo.
Kodwa esi sigqibo asingomntu onokusenza wedwa. Yinto ekufuneka wena nogqirha wakho niyigqibe kunye ukuze nibone ukuba yintoni ekulungeleyo imeko yakho.
Xa ingqondo iphilile, nomzimba uziva uphilile.
Uxinzelelo lusibonisa indlela ezinxibelelene ngayo ingqondo nomzimba. Abantu abanengxaki yoxinzelelo bafumana iimpawu ezininzi zomzimba ukongeza kwingxaki yabo yeemvakalelo. Unyango lwengqondo lunokuphucula imo yakho kwaye luncede nakwezi mpawu zomzimba.
- Yonyusa amandla omzimba wakho.
- Iphucula umgangatho wokulala kunye nobude bexesha.
- Iyandisa inkanuko yokutya kwaye ibuyisela amandla okonwabela ukutya.
- Kwakhona kunceda ekwandiseni umnqweno wesondo .
Ukongeza, olu nyango luluncedo kakhulu kwabo baneentlungu ezingapheliyo. Abantu abaninzi abaneentlungu ezingapheliyo nabo banesifo sokudakumba. Unyango lwengqondo lunokunyangela zombini ezi meko ngaxeshanye.
Ndingayiqala njani le nyango?
Ukuba ucinga ukuba usenokuba uxinezelekile, inyathelo lokuqala nelibalulekileyo ekufuneka ulithathe kukubona ugqirha wakho oyintloko. Uyakwazi ukuvavanya imeko yakho, aze, ukuba kuyimfuneko, akuthumele kwingcali yezonyango okanye kwingcali yezifo zengqondo egxile kunyango lokuqonda.
Xa udibana nogqirha wakho nize nithethe ngale nto, ungalibali ukuxoxa ngala manqaku:
- "Ngaba kufuneka ndithathe amayeza ngeli xesha lonyango?"
- "Ungandinceda ndifumane ingcali yezonyango ekulungeleyo kwaye eqeqeshwe kule nto?"
- "Ndidla ngokuthatha ixesha elingakanani ukuze ndizive ndingcono?"
- "Ndingazi njani ukuba olu nyango lufanelekile kum?"
Iimpendulo zale mibuzo ziya kuba namandla amakhulu kuhambo lwakho lokuphiliswa.
Umyalezo Wokuya Ekhaya
- Ukudakumba akuyonto nje yokuziva ulusizi, kodwa yindlela yokucinga engalunganga engene engqondweni yakho.
- Unyango lwengqondo yindlela enamandla yonyango eqeqesha ingqondo yakho ukuba ichonge ezi ngcinga zimbi, izicel’ umngeni, kwaye icinge ngendlela eyiyo.
- Kwabaninzi abantu, olu nyango lusebenza kakuhle njengemithi yokudakumba, kwaye lukwanceda ekuthinteleni ukubuyela umva kwesifo.
- Ukuba ucinga ukuba unesifo sokudakumba, ungoyiki kwaye ungabandezeleki wedwa. Qiniseka ukuba ubona ugqirha wakho uze uthethe naye ngaloo nto. Lelo linyathelo lokuqala onokulithatha ukuze uphile.
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