Ngaba unengxaki yokudakumba? Okanye ngaba kukho umntu omaziyo onengxaki yokudakumba? Abantu abaninzi bacinga ukuba ekuphela kwendlela yokunyanga ukudakumba kukusebenzisa amayeza. Kodwa eneneni, kukho enye indlela enamandla njengamayeza kwaye izise iziphumo eziphumelelayo kubantu abaninzi. Loo nto yi-psychotherapy, okanye njengoko siyibiza nje, thetha ngonyango. Mhlawumbi ukhe weva ngayo. Makhe sibone ukuba inokukunceda njani namhlanje.
Yintoni le psychotherapy?
Ngamafutshane, unyango lwengqondo kukuthetha nengcali yezempilo yengqondo malunga nempilo yakho yengqondo kunye nemiba enxulumene nayo. Ayisiyoncoko nje kuphela. Yindlela yesayensi ekuncedayo ukusombulula iingxaki zakho zengqondo kunye nokuphucula impilo yakho yengqondo.
Khawucinge ukuba kuya kuba luncedo kangakanani ukukwazi ukwabelana ngayo yonke imithwalo yakho kunye nokudideka nomntu omthembayo nomaziyo. Unyango lwengqondo lunjalo kanye.
Makhe sijonge ezinye zeenzuzo oza kuzifumana kolu nyango.
| Iingenelo zoku | Kalula nje... |
|---|---|
| Ikunceda ukuba ukwazi ukulawula amaxesha anzima ebomini. | Ufunda indlela yokujongana nengxaki ngaphandle kokukhathazeka xa ivela. |
| Ikunceda uchonge iinkolelo kunye neendlela zokuziphatha eziyingozi kuwe kwaye ikukhokele ukuba uzithathele indawo ngeziphilileyo. | Endaweni yokucinga, "Akukho nto isebenzayo kum," ziqhelise ukucinga, "Ndiza kuzama." |
| Ikunceda ufumane ukuqonda okunzulu ngobudlelwane bakho kunye namava akho adlulileyo. | Uqala ukuqonda ukuba kutheni uhlala uneengxaki nabantu abathile, kutheni ungenakuzilibala izinto ezithile. |
| Chonga izinto ezibangela uxinezeleko kwaye zikufundise indlela yokuzisingatha. | Ufunda into omawuyenze xa intliziyo yakho ibetha ngamandla. |
| Ikhulula iimpawu zokudakumba. | Izinto ezinje ngosizi, umsindo, kunye nokuba wedwa ziyaphela kancinci kancinci. |
| Ikunceda uzibekele usukelo olusebenzisekayo ebomini. | Ikubonisa indlela yokwakha ubomi bakho kwizinto ezincinci onokuzenza ngokwenene, ngaphandle kokulindela okukhulu. |
Ziziphi iintlobo eziphambili ze-psychotherapy?
Iingcali zempilo yengqondo zikhetha indlela yonyango eziyisebenzisayo ngokweemfuno zakho. Ngamanye amaxesha, kungasetyenziswa indibaniselwano yeendlela ezimbini. Makhe sijonge ezona ndlela zixhaphakileyo.
Unyango lokuziphatha kwengqondo (i-CBT)
Le yindlela edumileyo nesebenzayo esetyenziselwa izinto ezininzi, ezinje ngokudakumba, ixhala, ukusetyenziswa gwenxa kotywala neziyobisi. Uphando lufumanise nokuba le ndlela ye-CBT ngamanye amaxesha isebenza ngakumbi kunamayeza.
Ingcamango esisiseko ye-CBT yile:
- Iingxaki zethu zengqondo zihlala zibangelwa ziindlela zokucinga ezingalunganga kunye nokuziphatha esikufundileyo ngokuhamba kwexesha.
- Ngokufunda ukulawula ezi ngcinga kunye nokuziphatha okungalunganga, sinokunciphisa iimpawu zoxinzelelo.
Ugqirha wakho uza kukukhokela kwizinto ezifana nale:
- Ukuchonga iingcinga ezingalunganga nezingenamsebenzi ezifika engqondweni yakho ("Andinamsebenzi," "Akukho mntu undithandayo") uze uziqhelise ukuzijonga njengoko zinjalo .
- Ukunceda ukuqonda ngcono indlela abanye abantu abaziphatha ngayo kunye neenjongo zabo.
- Ukufundisa izakhono zokusombulula iingxaki xa ujongene nengxaki enzima.
- Ikunceda ukuba uqinise ukuzithemba kwakho kwizakhono zakho.
- Ukukunika isibindi sokujongana noloyiko lwakho, endaweni yokuluphepha.
- Ukuziqhelanisa nonxibelelwano oluhle nabanye (ngezinto ezifana nokudlala indima).
- Ukufundisa iindlela zokuphumla ukuze uphumze ingqondo nomzimba.
Unyango lwezengqondo phakathi kwabantu (IPT)
Le ndlela igxile kakhulu kubudlelwane bakho nabantu.Jonga iingxaki kubudlelwane. Kuba ngamanye amaxesha ezi ngxaki kubudlelwane zinokubangela uxinezeleko. Umzekelo:
- Usizi okanye ukulahlekelwa ongenakukuthwala kwaye usaziva (Intlungu) .
- Utshintsho olukhulu emsebenzini wakho okanye kubomi bakho bentlalo.
- Iingxabano ezihlala zikho nabantu obathandayo.
- Ubunzima ekwakheni ubudlelwane nabanye.
I-IPT lunyango lwexesha elifutshane olukufundisa indlela yokunxibelelana ngeemvakalelo zakho ngempumelelo kunye nendlela yokusebenzisana ngcono nabanye.
Unyango lweQela
Okwenzekayo koku kukuba iqela labantu abamalunga ne-5 ukuya kwi-15 abanengxaki ethile efana nokudakumba, njengawe, bayadibana baze bathethe iyure okanye ezimbini ngeveki bekhokelwa yingcali yezonyango okanye ezimbini.
Khawucinge nje, akuyonto imnandi na ukwazi ukuba kukho abanye abantu abaneengxaki ezifana nezakho? Kuyintuthuzelo enkulu ukuqonda ukuba "andindim ndedwa onale ngxaki." Leyo yenye yezona nzuzo zinkulu zonyango lwamaqela.
Ezinye iindlela zonyango ezisetyenzisiweyo
Ingcali yakho yonyango ingasebenzisa enye okanye ezingaphezulu kwezi ndlela zilandelayo ukuba kuyimfuneko.
| Uhlobo loNyango | Kwenzeka ntoni ngale nto? |
|---|---|
| Unyango Lokuziphatha NgeDialectical (DBT) | Uhlobo lwe-CBT olusetyenziselwa ukunyanga abantu abaneengcinga zokuzibulala rhoqo kunye nezinye iimeko. Lukufundisa ukulawula iimvakalelo zakho kunye nokutshintsha iindlela zokuziphatha ezingalunganga. |
| Unyango lwe-Psychodynamic | Sihlola indlela amava akho obuntwana kunye neengcinga ezimbi ezingaphantsi kwengqondo ezichaphazela ngayo impilo yakho yengqondo yangoku. Oku kuya kukunceda ukuba uziqonde ngcono. |
| Uhlalutyo lwengqondo | Olu luhlobo olunzulu noluhlala ixesha elide lonyango lwe-psychodynamic. Kusenokufuneka udibane nogqirha wengqondo kathathu okanye ngaphezulu ngeveki. |
| Unyango oluxhasayo | Ingcali yezonyango iza kukukhuthaza, ikunike isikhokelo, kwaye ikuncede wakhe amandla owadingayo ukulawula ukudakumba kwakho. Oku kuya kukunceda uphuhlise ukuzithemba kunye nezakhono zentlalo. |
| Unyango loKwamkela kunye nokuzibophelela (ACT) | Oku kuquka ukuchonga iingcinga neemvakalelo ezifika engqondweni yakho, ukufunda ukuzamkela endaweni yokulwa nazo, uze emva koko ukuncede uzibophelele ekwenzeni utshintsho oluhle ebomini bakho. |
Zenzeka njani ezi seshoni zonyango?
Ngokwesiqhelo, uza kudibana nogqirha wengqondo kanye ngeveki imizuzu engama-45 okanye engama-60 eofisini yakhe. Kodwa ngoku kukho iindlela ezahlukeneyo zokwenza oko.
- Iiseshoni ze-intanethi (ngefowuni yevidiyo)
- Iividiyo ezikhethwe ngokukodwa
- Iincwadi Zokusebenzela
Ezinye zezi nkqubo zingenziwa phantsi kolwalathiso lomcebisi wezempilo yengqondo , ngelixa ezinye zingenziwa wedwa.
Kodwa khumbula, ngaphambi kokuba ukhethe nayiphi na kwezi ndlela, ngokuqinisekileyo kufuneka uthethe nogqirha wakho. Nguye oza kuyiqonda imeko yakho aze agqibe ukuba loluphi unyango olulungele wena. Ungaze wenze izigqibo ezinje wedwa.
Umyalezo Wokuya Ekhaya
- Unyango lwengqondo lunyango oluqinisekisiweyo ngokwesayensi, olusebenza kakhulu lokunyanga ukudakumba. Asikuko ukuthetha nje kuphela.
- Oku akupheleli nje ekuthetheni ngemiba esengqondweni yakho, kodwa kukukufundisa izakhono ozidingayo ukuze ukwazi ukulawula iingcinga zakho, iimvakalelo zakho kunye nokuziphatha kwakho.
- Kukho iintlobo ezahlukeneyo zonyango, ezifana ne-CBT kunye ne-IPT. Ugqirha wakho uza kukunceda ukhethe indlela efanelekileyo kuwe.
- Olu lubambiswano phakathi kwakho nogqirha wakho, ngoko thetha ngayo yonke into ngokukhululekileyo nangokunyanisekileyo.
- Olu nyango lungenziwa ngamayeza okanye ngaphandle kwawo. Ugqirha wakho ngumntu ofanelekileyo ukwenza isigqibo ngalo mba. Ngoko ke thetha naye ngayo nantoni na.
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