Ngaba wakha waziva ngathi iingcinga zakho zezona zitshaba zakho zinkulu? Kukho amaxesha apho uziva ulusizi kwaye unzima ngaphandle kwesizathu, xa yonke into ibonakala ingalunganga, kwaye xa ucinga, "Akukho nto indihambela kakuhle." Ezi ngcinga zimbi zingasikhokelela ekudandathekeni. Namhlanje, siza kuthetha ngonyango olusebenzayo olunokukunceda ukulawula ezi ngcinga kwaye uphucule impilo yakho yengqondo .
Yintoni iCognitive Therapy?
Ngamafutshane, iCognitive Therapy (CT) lunyango lwengqondo lwexesha elifutshane olusekelwe kwingcamango yokuba indlela esicinga ngayo ichaphazela ngokuthe ngqo iimvakalelo nezenzo zethu. Abanye abantu bayibiza ngokuba "lunyango lokuthetha." Endaweni yokuthembela kugqirha wengqondo kangangeenyanga okanye iminyaka, isigulana sinikwa izixhobo zokuhlalutya iingcinga zaso.
Khawuthelekelele eli bali. UShanika ligosa eliphezulu ebhankini. Kodwa ngenxa yeengxaki kwinkampani awayeyisebenzela, wayelahlekelwa ngumsebenzi wakhe amaxesha amaninzi kule minyaka idlulileyo. Ngalo lonke ixesha efumana omnye umsebenzi, uxinezeleko oluqhubekayo lwalutshabalalisa ngokupheleleyo ukuzithemba kwakhe. Waqala ukucinga, "Nokuba ndihlawulwa kakuhle kangakanani na okanye isikhundla sam siphezulu kangakanani na, ndiza kulahlekelwa ngumsebenzi nangaliphi na ixesha." Le ngcinga yamtsalela kancinci kancinci kwimeko yokudakumba.
Emva kokuba uShanika efundiswe ngeCognitive Therapy, wafunda ukujonga iingcinga zakhe ngendlela eyahlukileyo. Endaweni yokucinga, "Ukuba ndilahlekelwa ngumsebenzi, akukho mntu uza kundiqesha," wafunda ukucinga, "Kulungile, ukuba ndilahlekelwa ngumsebenzi, ndiza kujonga izizathu zokuba kutheni kwaye ndilungiselele ngcono udliwanondlebe olulandelayo." Ngokutshintsha indlela yakhe yokucinga ngale ndlela, wakwazi ukutshintsha iimvakalelo zakhe nobomi bakhe.
Kwi-Cognitive Therapy, sigxila kwiingcinga ezifika engqondweni yakho ngoku, endaweni yokujonga iziganeko zangaphambili okanye iimvakalelo ngabazali bakho. Sizihlola ukuze sibone ukuba ezo ngcinga ziyinyani kangakanani na.
Isebenza njani le nto? Zithini iindlela zethu zokucinga eziphosakeleyo?
Kolu nyango, sifundiswa ukuqaphela iindlela zokucinga eziqhelekileyo nezingalunganga (iimpazamo zokucinga okanye ukuphambuka kwengqondo) ezichaphazela iimvakalelo zethu. Ezi zizinto esizenzayo engqondweni yethu singaziqondi. Nazi ezinye zemizekelo.
| Impazamo Yokucinga | Umzekelo olula |
|---|---|
| Ukucinga Konke okanye Akukho Nto | "Ukuba andikwazi kufumana u-A kolu vavanyo, ndingumntu osileleyo ngokupheleleyo." (Kodwa ngaba u-B okanye u-C akaphumeleli?) |
| Ukugqithisa | "Akazange aphendule umnxeba wam. Akanandaba nam." (Mhlawumbi uxakekile, akunjalo?) |
| Ukulibala izinto ezilungileyo nokucinga ngezinto ezimbi kuphela (Isihluzi Sengqondo) | Nokuba ufumana izincomo ezili-10 imini yonke, usacinga ngokugxekwa okuncinci ngumntu omnye imini yonke. |
| Ukucinga ukuba kuza kwenzeka okubi kakhulu (i-Catastrophizing) | "Ndikhohlela kancinci. Oku kusenokuba sisiqalo sesifo esinzulu." |
Wakuba uzibonile ezi ndlela zokucinga ziphosakeleyo, inyathelo elilandelayo kukuziphikisa. Ziqhelise ukuzibuza, "Bubuphi ubungqina obukhoyo bokuba oku kuyinyani?" kunye "Bubuphi ubungqina obukhoyo obuchasene noku?"
Ngaba ingasebenza ngaphezu kweyeza?
Lo ngumbuzo abantu abaninzi abanawo. Enyanisweni, izifundo ezininzi zifumanise ukuba i-Cognitive Therapy yindlela enokuba luncedo njenge, kwaye ngamanye amaxesha iphumelele ngakumbi kuneyeza kwiingxaki ezahlukeneyo zengqondo nezomzimba, kubandakanya ukudakumba, ixhala, iingxaki zokutya, kunye nentlungu engapheliyo.
Izifundo ezisibhozo eziphambili ziqinisekisile ukuba, ingakumbi kwiimeko zokubuyela umva ezifana nokudakumba, izigulane ezifumana unyango lokuqonda zinezinga eliphantsi lama-50% lokubuyela umva kunezo zifumana amayeza kuphela.
Umyalezo ovela koku uthi, "Akunyanzelekanga ukuba uxhomekeke kumayeza ubomi bakho bonke. Ungafunda izakhono zokulawula iingcinga zakho nokunciphisa okanye ukuphelisa isidingo samayeza."
Kodwa oku akuthethi ukuba ufanele uyeke ngoko nangoko ukuthatha amayeza owanikwe ngugqirha wakho. Ungaze wenze izigqibo ezinjalo wedwa. Soloko uthetha nogqirha wakho kwaye ulandele icebiso lakhe. Kwabanye abaguli, indibaniselwano yamayeza kunye neCognitive Therapy inokubonelela ngeziphumo ezilungileyo.
Ungaba njani 'yingcali' yakho?
Into entle ngeCognitive Therapy kukuba ikwenza ube 'yingcali yezonyango'. Kukho iindlela ezilula kakhulu nezisebenzayo zokuzilolonga ezisetyenziselwa oku.
Uqeqesho Lokubhala
Le yindlela enamandla kakhulu.
1. Bhala phantsi ingcinga embi efika engqondweni yakho. (Umzekelo: "Andithethanga kakuhle kwintlanganiso namhlanje.")
2. Cinga ngento oyiyoyikayo uze uzibuze:
- "Yeyiphi eyona nto imbi kakhulu enokwenzeka?"
- "Yeyiphi eyona nto ingcono enokwenzeka?"
3. Ngoku jonga ezi meko zimbini zigqithisileyo uze ubhale phantsi iziphumo ezinokwenzeka ngakumbi. (Umzekelo: "Kusenokwenzeka ukuba kubekho impazamo encinci kwintlanganiso, kodwa ayizukundilahlekisela umsebenzi wam. Esi sisifundo esifundiweyo ukuze ndikwazi ukulungiselela ngcono kwixesha elizayo.")
Ekuqaleni, uza kukhumbula iingcinga ezimbi kuphela. Kodwa njengoko usenza lo mthambo kancinci kancinci, uza kuqonda ukuba zingaphi izinto ozicingayo ngokungeyomfuneko nangokungachanekanga. Ekuhambeni kwexesha, uya kukwazi ukujonga impumelelo yakho, izinto zakho ezilungileyo, kwaye ujonge ubomi ngendlela elungeleleneyo.
Umyalezo Wokuya Ekhaya
- Unyango lweCognitive (CT) yindlela yonyango esebenzayo ekuncedayo ukutshintsha iindlela zakho zokucinga nokuphucula iimvakalelo zakho kunye nempilo yengqondo.
- Oku kugxila kwindlela ocinga ngayo ngoku kunakwixesha elidlulileyo.
- I-CT inokuba luncedo ngakumbi kuneyeza kwiimeko ezifana nokudakumba kunye nokuxhalaba, kwaye inokunciphisa ukuphinda kwesi sifo.
- Ungaze uyeke okanye utshintshe amayeza akho ngaphandle kwengcebiso kagqirha. Soloko uqhagamshelana nogqirha wakho.
- I-CT ikufundisa indlela yokulawula iingcinga zakho, ikwenze 'ugqirha wengqondo' wakho. Ukuba unomdla koku, thetha nogqirha wengqondo okanye umcebisi ngako.
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