Nathi ngamanye amaxesha siziva soyika izinto ezahlukeneyo, akunjalo? Abanye abantu bayoyika iindawo eziphakamileyo, abanye bayoyika ukukhwela ibhasi ezele ngabantu, kwaye abanye banokoyika kakhulu kungekuphela nje iinyoka kodwa nezinja. Ngenxa yolu loyiko, sizama ukuziphepha ezo zinto kangangoko sinako. Kodwa eneneni, xa sizama ukuziphepha, uloyiko lwethu luya lusiba mandundu emva kwexesha elithile. Namhlanje, siza kuthetha ngendlela yonyango enamandla kakhulu nephumelelayo eya kukunceda woyise uloyiko oluchaphazela ubomi bakho, ngokujongana nalo ngqo.
Ngamafutshane, yintoni i-Exposure Therapy?
Unyango Lokuchaphazelwa Ngumzimba luhlobo lwe-psychotherapy olubizwa ngokuba yi -Cognitive Behavioral Therapy (CBT) . Kulula kakhulu. Ingcali yakho yezonyango isebenza nawe ukudala indawo ekhuselekileyo nelawulwayo apho uchaphazeleka khona yinto, isiganeko, okanye umsebenzi owoyikayo. Oku kuthetha ukuba uchaphazeleka kancinci kancinci kwaye ngendlela ecwangcisiweyo kuloyiko lwakho.
Cinga ngako, ukuba soyika into ethile, sizama ukuyifihla, ukuze siyiphephe. Nangona siziva sikhululekile kancinci ngelo xesha, ekuhambeni kwexesha uloyiko lwethu luyanda. Lufana nesilonda esincinci esiqhubeka sikhula. Ukuphepha iindawo ezithile kunye nemisebenzi ngenxa yolu loyiko kunokuthintela amandla akho okuqhubeka nobomi bakho njengesiqhelo.
Unyango lokubonakalisa imeko yakho lukubonisa ukuba unamandla okujongana noloyiko lwakho. Ufunda ukutshintsha iinkolelo zakho ezimbi malunga nento oyiyoyikayo kwaye ucinge ngendlela eyinyani ngakumbi.
Lolu hlobo lweengxaki zengqondo olu nyango lunceda kuzo?
Unyango lokuKhangela kwiMeko yoBugcisa lunyango oluluncedo kakhulu kwiingxaki ezininzi zempilo yengqondo. Jonga le theyibhile ingezantsi ukuze ufumane umbono ongcono.
| Imeko yempilo yengqondo | Ingcaciso elula |
|---|---|
| Iintlobo ngeentlobo ze-phobias | Uloyiko oluthile olufana nokoyika iindawo eziphakamileyo (i-Acrophobia) kunye nokoyika izihlwele (i-Agoraphobia). |
| Ingxaki yoxinzelelo emva kwengozi (PTSD) | Uxinzelelo oluvela emva kwesiganeko esibuhlungu kakhulu. |
| Isifo sokungakhathali (OCD) | Iingcinga eziphazamisayo kunye nezenzo eziphindaphindwayo ukuphendula kuzo. |
| Ingxaki yokuxhalaba ngokubanzi (i-GAD) | Uxinzelelo olugqithisileyo kunye noloyiko oluhlala luvakala ngaphandle kwesizathu esithile. |
| Ingxaki Yokukhathazeka Kwentlalo | Uloyiko olugqithisileyo lokugxekwa ngabanye abantu kwiimeko zoluntu. |
| Ingxaki yoXinzelelo | Uloyiko oluqatha, olukhawulezileyo kunye neempawu zomzimba ezenzeka ngaphandle kwesizathu. |
Ukongeza, olu nyango lunokunceda nakwezinye iingxaki zokutya . Kodwa khumbula ukuba ngamanye amaxesha ezi meko zinokufuna ezinye iindlela zonyango, ezinje ngamayeza, ukongeza kwi-Exposure Therapy. Oku kufuneka kuxoxwe nogqirha wakho.
Ziziphi iindlela ezahlukeneyo zoNyango lokuXhumana?
Kukho iindlela ezahlukeneyo zokwenza olu nyango. Ingcali yakho yonyango iza kukhetha indlela efanela imeko yakho.
1. Ukuvezwa Ngomfanekiso
Oku kuquka ukucinga ngokucacileyo ngesiganeko esoyikekayo, imeko, okanye isenzo. Umzekelo, ukuba une-PTSD, ungacelwa ukuba ukhumbule kwaye uchaze iinkcukacha zesiganeko esibuhlungu.
2. Ukuvezwa kwiVivo
'In vivo' ithetha 'ebomini bokwenyani'. Kulapho ujongana khona noloyiko lwakho ebomini bokwenyani, kodwa ngokukhuselekileyo . Umzekelo, ukuba unoloyiko lokuphakama (acrophobia), ugqirha wakho unokukukhokela uwele ibhulorho ekhuselweyo okanye akucele ukuba ujonge phantsi ngefestile kwisakhiwo eside.
3. Ukuvezwa kokuqonda
Xa uziva usoyika kakhulu okanye uxhalabile, kukho izinto ozivayo emzimbeni wakho. Izinto ezifana nentliziyo yakho ibetha ngokukhawuleza, umzimba wakho ungcangcazela, kunye nokuphefumla kwakho kuba nzima.Kolu nyango, ezo mpawu zomzimba zenziwa ngokwenziwa. Emva koko ufunda ukuba, nangona ezi mvakalelo zingakhululeki, azinabungozi. Oku kubaluleke kakhulu kwabo boyika oko bakuvayo xa besoyika, endaweni yokoyika into abayoyikayo.
4. Ukujongana netekhnoloji yeVirtual Reality (VR)
Kule teknoloji, i-Virtual Reality (VR) isetyenziselwa ukuphinda-phinda izinto kunye neendawo oza kuzoyika. Oku kubaluleke kakhulu kwiimeko ezinzima ukujongana nazo xa usebenza. Umzekelo, umntu onoloyiko lokubhabha (aerophobia) unokuhlangabezana noko nge-VR ngaphandle kokukhwela inqwelo moya.
Lusebenza njani unyango?
Okokuqala, ugqirha wakho uza kubuza imibuzo ukuze aqonde ngcono uloyiko lwakho kunye nokuxhalaba kwakho. Emva koko, wena kunye nogqirha wakho niza kusebenza kunye ukwenza isicwangciso esifanelekileyo kuwe .
Ngokwesiqhelo, unyango luqala ngento eyoyikisayo kancinci, into elula . Emva koko, kancinci kancinci, udlulela kwizinto ezinzima ngakumbi. Masithathe umzekelo womntu owoyika iindawo eziphakamileyo.
1. Inyathelo lokuqala: Ukujonga imifanekiso emihle ethathwe kwiindawo eziphakamileyo.
2. Inyathelo lesibini: Wakuba uqhele, khangela ngefestile kumgangatho wesibini okanye wesithathu wesakhiwo.
3. Inyathelo lesithathu: Yiya kancinci kancinci kwimigangatho ephezulu.
Kwinyathelo ngalinye, ugqirha wakho uza kukufundisa iindlela ezahlukeneyo zokulawula uloyiko lwakho kunye nokuxhalaba (umzekelo, ukuzilolonga ukuphefumla). Le nkqubo iya kuqhubeka de ukwazi ukujongana noloyiko lwakho ngokuqhelekileyo, ngaphandle koloyiko.
Ngaba olu lunyango oluphumeleleyo ngokwenene?
Ewe. Izifundo zibonise ukuba abantu abangaphezu kwama-90% abaneengxaki ezithile zokoyika banokuchacha phantse ngokupheleleyo ukuba bagqibe ngempumelelo olu nyango.
Kunzima kancinci ukulinganisa impumelelo yayo kwiimeko ezinzima ezifana ne-PTSD okanye i-OCD, njengoko zifuna ezinye iindlela zonyango. Nangona kunjalo, izifundo zibonise ngokucacileyo ukuba i-Exposure Therapy lunyango olubaluleke kakhulu nolusebenzayo lokulawula ezo meko.
Ndifanele ndimbone nini ugqirha?
Kuqhelekile ukuba uzive ungakhululekanga kwaye uxinezelekile xa uqala i-Exposure Therapy kuba ujongene ngqo noloyiko lwakho. Kodwa khumbula, olu lunyango olukhuselekileyo nolusebenzayo xa lwenziwa yingcali eqeqeshiweyo.
Nangona kunjalo, ukuba iimpawu zakho ziba nzima, okanye ukuba uloyiko okanye ixhala lakho alilawuleki, thetha nogqirha wakho wengqondo okanye ugqirha ngokukhawuleza .
Eyona nto ibalulekileyo:Ukuba ukhe waneengcinga zokuzibulala nangaliphi na ixesha, nceda ungabi wedwa. Yiya kwiSebe lezeMpilo eziNgxamisekileyo (ETU) elikufutshane nawe ngoko nangoko. Okanye uthethe nomntu omthembileyo ngale nto kwaye ucele ingcebiso yezonyango ngoko nangoko.
Ukucela uncedo ngengxaki yengqondo ngamanye amaxesha kunokuvakala ngathi yinto enzima ukuyenza, kodwa yenye yezona zinto zinkulu onokuzenzela zona. Unyango olufana ne-Exposure Therapy lunokukunceda ufunde ukuphila ngempumelelo noloyiko lwakho.
Umyalezo Wokuya Ekhaya
- Unyango lokuKhangela kwiNgxaki yindlela yonyango ephumelela kakhulu ekunceda ujongane noloyiko lwakho ngokukhuselekileyo nangendlela elawulekayo.
- Ukuphepha izinto ozisoyikayo kunokukunceda ufumane isiqabu sexesha elifutshane, kodwa ekuhambeni kwexesha, kuya kulwenza lube mandundu olo loyiko.
- Olu nyango lwenzelwe imeko yakho, olucwangcisiweyo, kwaye lukhokelwa yingcali eqeqeshiweyo.
- Unyango lunokuba nzima kancinci ekuqaleni, kodwa luzisa iziphumo eziphumelelayo kakhulu.
- Ukuba unoloyiko, ixhala, okanye uloyiko oluchaphazela ubomi bakho, ungaze ungathandabuzi ukucela uncedo. Thetha nogqirha wakho ngale nto.
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