Ngaba unengxaki yokulawula iimvakalelo zakho? Masithethe nge-DBT (Dialectical Behavior Therapy)!

Ngaba ngamanye amaxesha uvakalelwa kukuba nezinto ezincinci zikwenza uzive ulusizi kakhulu, unomsindo, okanye ukhathazekile? Ngaba awukwazi ukulawula ezo mvakalelo kwaye uzive ungenakunceda? Ukuphila neemvakalelo ezinzima kangaka kunzima kakhulu. Namhlanje, siza kuthetha ngendlela yonyango ekhethekileyo ephumelele kakhulu eyenzelwe ukunceda abantu abanjalo. Oku kubizwa ngokuba yiDBT, emele iDialectical Behavior Therapy.

Ngamafutshane, yintoni iDBT?

I-DBT luhlobo lonyango lokuthetha. Isekelwe kwi-CBT, esiye sayiva sonke, eyiCognitive Behavioral Therapy . Nangona kunjalo, i-DBT yenzelwe ngokukodwa ukunceda abantu abaneemvakalelo ezinzulu nezinzima.

Ngamafutshane, unyango lwe-CBT lusinceda siqonde indlela indlela esicinga ngayo echaphazela ngayo iimvakalelo zethu kunye nokuziphatha kwethu. I-DBT idlulela ngaphaya koko.

Igama elithi "dialectical" lithetha "ukudibanisa iingcamango ezimbini ezichaseneyo." Oku kwenzekayo kwi-DBT therapy. Oko kukuthi:

1. Ukwamkela: "Ewe, ndivakalelwa ngolu hlobo ngoku, ndinale ngxaki, yinyaniso leyo." Ikunceda ukuba wamkele imeko yakho.

2. Kwangaxeshanye, sebenzela utshintsho oluhle (Utshintsho) : Emva kokwamkela imeko, siza kukunceda uyoyise, utshintshe iindlela zokuziphatha eziyingozi, kwaye uphucule ubomi bakho.

Le ndlela yokunyanga yaphuhliswa ngeminyaka yoo-1970 yingcali yezengqondo yaseMelika egama linguMarsha Linehan.

Ngubani onceda unyango lwe-DBT?

I-DBT lunyango olusebenzayo kakhulu kubantu abanengxaki yokulawula nokulawula iimvakalelo zabo. Uphando lubonise ukuba inika isiqabu esikhulu, ingakumbi kwabo banezi meko zempilo yengqondo zilandelayo:

Into ebalulekileyo kukuba zonke ezi meko zinento enye efanayo. Oko kukuthi, zisebenzisa iindlela ezingalunganga nezingalunganga zokulawula iimvakalelo zazo ezinzulu nezingalunganga. Unyango lwe-DBT luzifundisa indlela yokujongana neemvakalelo zazo ngendlela ephilileyo endaweni yokusebenzisa iindlela ezingalunganga.

Isebenza njani i-DBT therapy?

Injongo ephambili yengcali ye-DBT kukudala ibhalansi phakathi kokwamkela notshintsho esixoxe ngalo ngaphambili. Ingcali ye-DBT ikunceda ufunde izakhono ezintsha zokulawula iimvakalelo zakho ngcono.

Unyango lwe-DBT ludla ngokuba namacandelo amane:

1. Uvavanyo lwangaphambi kwe-DBT

2. Unyango lomntu ngamnye

3. Uqeqesho lwezakhono kumaqela

4. Uqeqesho loncedo ngefowuni xa kusenzeka iingxaki

Ngoku makhe sijonge inxalenye nganye kwezi ngokwahlukeneyo.

1. Uvavanyo lwangaphambi kwe-DBT

Ngaphambi kokuba uqale unyango, ugqirha wakho uza kuthetha nawe ukuze abone ukuba olu nyango lukulungele na. Baza kukubuza imibuzo baze bakuchazele indlela esebenza ngayo i-DBT. Ukuba unomdla kolu nyango, baza kukucela ukuba uzibophelele kulo ixesha elithile.

2. Unyango lomntu ngamnye

Kule meko, udibana nogqirha wakho wedwa kanye ngeveki. Iseshoni nganye ithatha malunga nemizuzu engama-40-60. Ezi ntlanganiso zomntu ngamnye zineenjongo eziphambili ezininzi:

• Ukuba uneengcinga zokuzibulala okanye zokuziphatha okubi, zikunceda ukunciphisa ezo ngcinga kwaye zikugcine ukhuselekile .
• Ukunciphisa iindlela zokuziphatha eziphazamisana nonyango.
• Ukukunceda ufezekise iinjongo zakho zobomi kunye nokuphucula umgangatho wobomi bakho.
• Ukufundisa izakhono ezintsha onokuzisebenzisa ukutshintsha iindlela zakho zokuziphatha ezimbi.

Rhoqo, ingcali yakho yezonyango iya kukucela ukuba ugcine ideshinali yemihla ngemihla yeemvakalelo zakho nezenzo zakho. Oku kubizwa ngokuba "yikhadi ledayari." Kufana nedayari encinci apho ubhala khona iimvakalelo zakho nezenzo zakho zosuku. Kufuneka uzizise oku kwiseshoni nganye. Emva koko, wena kunye nengcali yakho yezonyango ninokugqiba ukuba yeyiphi eyona nto ibalulekileyo eninokuyithetha ngaloo mini.

3. Uqeqesho lwezakhono kumaqela

Oku kwahlukile kancinci. Kule nto, ingcali yezonyango ikufundisa izakhono ezintsha neqela labanye abantu. Kodwa oku akusiyo "i-group therapy." Oko kukuthi, ayisiyondawo apho uthetha khona ngeengxaki zakho zobuqu nomntu wonke. Kufana nokufundisa kwigumbi lokufundela, indawo apho ufunda khona izinto ezintsha.

Kukho izakhono ezine eziphambili ezifundiswayo kunyango lwe-DBT. Ezi ziluncedo kakhulu kubomi bakho bemihla ngemihla.

4. Uqeqesho lweengxaki ngefowuni

Olu lolunye uphawu olubalulekileyo lwe-DBT. Oku kuthetha ukuba ungafowunela ugqirha wakho ukuze akuncede xa kukho imeko engxamisekileyo, phakathi kweeseshoni zakho zonyango.

Umzekelo:

• Ukuba ngequbuliso uziva ngathi ufuna ukuzenzakalisa.
• Ukuba uziva ubambekile ekuzameni ukusebenzisa isakhono osifundileyo kubomi bakho bemihla ngemihla, fumana ingcebiso malunga nento omawuyenze ngelo xesha.

Nangona kunjalo, ingcali yezonyango iza kubeka imida ecacileyo malunga nokuba ungathetha nini kwaye phantsi kwemithetho enjani. Ezi fowuni zihlala zimfutshane, kwaye azithathi indawo yeeseshoni zomntu ngamnye okanye zeqela.

Ndingamfumana njani ingcali ye-DBT efanelekileyo?

Ukufumana ingcali yezonyango elungileyo ngamanye amaxesha kunokuba ngumsebenzi othatha ixesha elininzi nonzima. Kodwa ungakhathazeki ngayo loo nto. Eyona nto ingcono onokuyenza kukubuza ugqirha wakho wosapho , omthembayo, ngale nto. Uya kukwazi ukukuthumela kumntu ofanelekileyo.

Ukongeza, ukuba unogqirha wengqondo onomdla kuye, kungcono ukubabuza imibuzo embalwa efana nale:

• "Uqeqesho lwakho kwi-DBT luthini?"
• "Ngaba ulwenza lonke unyango lwe-DBT? Okanye luguqulelwe kulo?"
• "Ngaba ulilungu leqela leengcebiso ze-DBT?"
• "Uthini umgaqo-nkqubo wakho malunga neefowuni okanye ii-imeyile ngeempelaveki?"
• "Ulindele ukuba ndichithe ixesha elingakanani kule nkqubo yonke yonyango?"

Ziziphi iingenelo kunye nemingeni yonyango lwe-DBT?

Uphando lubonise ukuba unyango lwe-DBT luluncedo kakhulu kubantu abane-BPD. Iingenelo ziquka:

• Ukunciphisa ukuziphatha okuzilimazayo kunye nomsindo.
• Ukunciphisa inani leentsuku ezichithwa esibhedlele.
• Ukunciphisa ukusetyenziswa kweziyobisi notywala.
• Ukuncipha kweempawu zokudakumba.

Nangona kunjalo, i-DBT ayilungelanga wonke umntu, kwaye ayilula.

I-DBT ingaphumelela kakhulu kuwe ukuba ulungele ezi zinto:

• Ukuba ufuna ngokwenene ukwenza utshintsho oluhle .
• Zibophelele ngokupheleleyo kunyango kwaye ulungele ukwenza umsebenzi wakho wesikolo .
• Ukuba ukulungele ukugxila kwixesha langoku nelizayo , endaweni yokucinga ngexesha elidlulileyo.
• Ukuba kunokwenzeka, thatha inxaxheba kwiiseshoni zeqela nabanye.

Ithatha ixesha elingakanani le nyango?

Unyango lwe-DBT ludla ngokuthatha ubuncinane iinyanga ezi-6 ukuya kunyaka . Kodwa wonke umntu wahlukile. Iingxaki zempilo yengqondo zinzima. Ngoko ke ungalindeli ukuba zonke iingxaki zakho ziphele ngonyaka. Iimeko ezifana ne-BPD, ngakumbi, zingathatha iminyaka ukunyanga.

Musa ukukhathazeka ngexesha. Eyona nto ibalulekileyo kukuba ufune uncedo. Nokuba uphuculo oluncinci luphuculo olukhulu.

Yintoni omawuyenze xa kukho imeko engxamisekileyo?

Kubaluleke kakhulu ukuya rhoqo kwiiseshoni zakho zonyango.

Ukuba unemeko engxamisekileyo, efana neengcinga zokuzibulala, thetha nogqirha wakho ukuba unako.

Ukuba awukwazi ukufikelela kwingcali yakho yonyango, ungoyiki. Fowunela i-NIMH Mental Health Helpline ku-1926 ngoko nangoko. Bafumaneka iiyure ezingama-24 ngosuku ukukunceda. Okanye yiya kwiSebe leNgxamiseko (ETU) lesibhedlele esikufutshane nawe.

I-DBT lunyango olusebenzayo kakhulu kubantu abajongene neemvakalelo ezimbi nezinzulu. Ukufumana ingcali yezonyango ekufaneleyo kunokuba nzima kwaye kuthathe ixesha. Kodwa ungayeki. Okukhona uqala unyango ngokukhawuleza kwaye uzibophelele kulo, kokukhona uqala ngokukhawuleza ukuphila ubomi obungcono.