Ngaba ngamanye amaxesha ukufumanisa kunzima ukulawula iimvakalelo zakho? Ngaba uziva ulusizi kakhulu nangezinto ezincinci, okanye uziva ngathi uya ucaphuka ngaphezu kokuba ucinga? Ukuphila neemvakalelo ezinzulu kangaka akulula. Kodwa kukho iindaba ezimnandi. Kukho unyango olukhethekileyo olunokunceda kwezi meko. Namhlanje siza kuthetha ngalo. Lubizwa ngokuba yiDBT, okanye iDialectical Behavior Therapy.
Ngamafutshane, yintoni iDBT?
I-DBT, okanye i-Dialectical Behavior Therapy, luhlobo lwe-psychotherapy olunikezelwa ngokuthetha. Enyanisweni lusekelwe kolunye unyango oludumileyo, i-Cognitive Behavioral Therapy (CBT) , kwaye yenzelwe ngokukodwa abantu abaneemvakalelo ezinzulu.
Igama elithi "Dialectical" kweli gama lithetha "ukudibanisa iingcamango ezimbini eziphikisanayo." Khawuthelekelele, le ndlela yonyango ikunceda, kwelinye icala, ukuba wamkele inyaniso yobomi bakho kunye nokuziphatha kwakho njengoko kunjalo (ukuqinisekiswa/ukwamkelwa). Kwaye, kwelinye icala, ikunceda ukuba utshintshe ukuziphatha okukubangela iingxaki kwaye uphucule ubomi bakho (utshintsho). Ukugcina ulungelelwano phakathi kwezi ngcamango zimbini zokwamkela nokutshintsha yeyona nto iphambili kwi-DBT.
Le ndlela yokunyanga yaphuhliswa ngeminyaka yoo-1970 yingcali yezengqondo yaseMelika egama linguMarsha Linehan.
Ngubani onceda kakhulu unyango lwe-DBT?
Nabani na onengxaki yokulawula nokulawula iimvakalelo zakhe unokungenelwa kakhulu yi-DBT. Uphando lubonise ukuba le ndlela yonyango isebenza kakhulu kwiingxaki ezahlukeneyo zempilo yengqondo.
- Ingxaki yoBuntu obuseMda (BPD)
- Ukuziphatha kokuzilimaza
- Iingcinga okanye imizamo yokuzibulala (ukuziphatha kokuzibulala)
- Ingxaki Yoxinzelelo Emva Kwengozi (PTSD)
- Ingxaki yokusetyenziswa kweziyobisi
- Iingxaki zokutya, ingakumbi ukutya kakhulu kunye ne-bulimia
- Uxinzelelo
- Ixhala
Into ebalulekileyo kukuba ukuxhasa zonke ezi meko kuyasilela kwaye imizamo engafanelekanga yokulawula iimvakalelo ezinzulu nezingalunganga. I-DBT ikufundisa iindlela ezisempilweni nezingcono zokujongana neemvakalelo, endaweni yeendlela ezibangela ezo ngxaki.
Isebenza njani i-DBT therapy?
Kunyango lwe-DBT, injongo ephambili yogqirha wakho kukudala ulungelelwano phakathi kokwamkela wena kunye nemingeni yakho njengoko injalo (ukuqinisekiswa) kunye nokukhuthaza ukuba wenze utshintsho oluhle (utshintsho). Le ndlela yonyango idla ngokuba neenxalenye ezine eziphambili.
1. Uvavanyo lwangaphambi kwe-DBT: Ngaphambi kokuba uqale unyango, ingcali yezonyango iza kuthetha nawe ukuze ibone ukuba i-DBT ikulungele na. Emva kokuchaza yonke into, kwaye ukuba uyavuma, baya kukucela ukuba uzibophelele kolu nyango ixesha elithile.
2. Unyango lomntu ngamnye: Kule meko, uza kudibana nogqirha wakho wengqondo kanye ngeveki malunga nemizuzu engama-40-60 wedwa. Ungacelwa ukuba ugcine ideyari yeemvakalelo zakho kunye nokuziphatha kwakho. Oku kuya kuninceda nobabini nichonge iindlela zeengxaki.
3. Uqeqesho lwezakhono kumaqela: Olu asilonyango lwamaqela. Njengakwigumbi lokufundela, ingcali yezonyango ifundisa iqela izakhono ezine ezibalulekileyo. Endaweni yokuthetha ngeengxaki zakho, ingqwalasela apha kukufunda ezi zakhono.
4. Uqeqesho loncedo ngefowuni: Le yinxalenye ebaluleke kakhulu. Ukuba unengcinga ekhathazayo ngequbuliso, njengokuzilimaza, ngexesha leseshoni yonyango, ungafowunela ugqirha wakho ukuze ufumane uncedo ngokukhawuleza. Nangona kunjalo, kukho amaxesha amiselweyo kunye nemida yokwenza oku.
Izakhono ezine eziphambili ezifundiswa kwi-DBT
Unyango lwe-DBT lugxile kwizakhono ezine ezibalulekileyo ezikunceda ulawule ubomi bakho bemihla ngemihla ngempumelelo. Ezi ziphambili kunyango.
| Isakhono | Kalula nje... (Ithetha ukuthini) |
|---|---|
| Ingqiqo | Ukubakho ngokupheleleyo nokuqonda okwenzekayo ngoku, ngaphandle kokuzisola ngexesha elidlulileyo okanye ukoyika ikamva. Ukuziqhelanisa nokuqwalasela iingcinga neemvakalelo zakho ngaphandle kokugweba. |
| Ukunyamezela Ukubandezeleka | Ukufunda ukuqonda nokulawula iimvakalelo kwiimeko ezingathandekiyo, ezibuhlungu, okanye ezixinzelelekileyo ngaphandle kokusebenzisa iindlela zokuziphatha eziyingozi kufana nokufunda indlela yokujongana nomsindo ngequbuliso. |
| Ukusebenza kakuhle phakathi kwabantu | Ukufunda ukunxibelelana ngokucacileyo ngento oyifunayo nengayifuniyo (imida) ngendlela ehlonipha wena nabanye. Oku kuquka ukukwazi ukuthi "Andikwazi" xa kufuneka njalo. |
| Ulawulo lweMvakalelo | Ukuzazi ngakumbi iimvakalelo zakho, ukuziqonda, kunye nokukwazi ukuzilawula ngakumbi. Ukufunda ukulawula iimvakalelo kunokuba ube likhoboka lazo. |
Ndingamfumana njani umntu ofanelekileyo kunyango lwe-DBT?
Oku kunokuba nzima kancinci, kodwa ungayeki. Eyona ndlela ilungileyo yokwenza oku eSri Lanka kukubuza ugqirha wosapho lwakho okanye ugqirha omthembileyo ngale nto, uze emva koko ukuthumele kwingcali yezengqondo okanye kwingcali yezengqondo.
Qinisekisa ukuba ingcali yezonyango odibana nayo ngumcebisi wezempilo yengqondo oqinisekisiweyo ngurhulumente kwaye unelayisenisi . Kwakhona, jonga ukuba unamava okunyanga imeko yakho (umz., i-BPD, iingxaki zokutya).
Unyango lwe-DBT luthatha ixesha elingakanani?
Unyango lwe-DBT ludla ngokuthatha ubuncinane iinyanga ezi-6 ukuya kunyaka . Kodwa khumbula, wonke umntu wahlukile, kwaye imiba yempilo yengqondo iyinkimbinkimbi. Ngamanye amaxesha, ingakumbi kwiimeko ezifana ne-BPD, unyango lunokuthatha iminyaka eliqela.
Into ebalulekileyo ayikokuba unyango luthatha ixesha elingakanani, kodwa kukuba ucele uncedo kwaye uqalise uhambo. Naluphi na utshintsho oluncinci luloyiso olukhulu.
Ndifanele ndimbone nini ugqirha?
Ungaphoswa nakweyiphi na iseshoni yakho yonyango. Kubaluleke kakhulu ukuya kuzo zonke.
Ukuba ngequbuliso ufumana uxinzelelo olukhulu, njengeengcinga zokuzibulala , thetha nogqirha wakho ukuba kunokwenzeka. Ukuba awukwazi ukufikelela kuye, musa ukuhlala wedwa. Thetha nomntu omthembileyo ngoko nangoko, okanye uye kwiSebe leNgxamiseko (ETU) lesibhedlele esikufutshane.
I-DBT lunyango olusebenzayo kakhulu kwabo bajamelene neemvakalelo ezinzulu. Kungathatha umgudu othile ukufumana ingcali yezonyango efanelekileyo kuwe, kodwa kufanelekile. Okukhona uqala unyango ngokukhawuleza kwaye uzibophelele kulo, kokukhona uqala ngokukhawuleza ukuphila ubomi obungcono.
Umyalezo Wokuya Ekhaya
- I-DBT luhlobo olukhethekileyo lwe-psychotherapy olunceda ukulawula iimvakalelo ezinzulu.
- Oku kuquka ukulinganisela iinkalo ezimbini "zokwamkela" imeko yakho "nokutshintsha" ibe ngcono.
- Izakhono ezine ezisebenzayo zingafundwa ngale ndlela, ezinje ngokuLumka nokuZinyamezela xa ujongene noXinzelelo.
- Ukuzinikela kunye nomonde kubaluleke kakhulu kunyango lwe-DBT. Kungathatha ixesha ukubona iziphumo.
- Ukuba unengxaki efana nale, musa ukubandezeleka wedwa. Thetha nogqirha othembekileyo uze uthunyelwe kwingcali efanelekileyo.
💬 Comments (0)
No comments yet. Be the first to share your thoughts here.
Add Your Comment