Sinemikhwa eyahlukeneyo ebomini bethu, akunjalo? Eminye ilungile, eminye ayilunganga kangako. Umzekelo, abanye abantu banomkhuba wokungavali ikhabhathi yekhitshi ukuba ishiywe ivuliwe. Kuyacaphukisa kancinci, kodwa akunabungozi kangako. Kodwa kukho imikhwa enokuba nefuthe elikhulu kubomi bethu nakwimpilo yethu. Cinga nje, imikhwa efana nokuluma iinzipho zethu, ukuhlafuna ulusu lwethu, nokutsala iinwele zethu. Ezi zizinto esizenzayo ngaphandle kokuqaphela. Olu hlobo lwemikhwa lunokuphazamisana nemisebenzi yakho yemihla ngemihla, lubangele uxinzelelo lwengqondo, kwaye lubangele nokwenzakala emzimbeni. Ngoko ke ukuba nawe unomkhwa okunzima ukuwuyeka kwaye ufuna uncedo lokuwulahla, indlela yonyango esithetha ngayo namhlanje ebizwa ngokuba yiHabit Reversal Training (HRT) iya kuba luncedo kakhulu kuwe.
Ngamafutshane, yintoni iHabit Reversal Training (HRT)?
Uqeqesho Lokuguqula Imikhwa, okanye i-HRT ngamafutshane, lunyango lokuziphatha oluchonga umkhwa wakho ombi, ongafunwayo kwaye luwuthathele indawo ngomsebenzi ongenabungozi. Ngamafutshane, esikwenzayo kukuqeqesha ingqondo yethu ukuba ithi "yeka" umkhwa ombi size senze enye into ngaxeshanye.
Kufana nomngxuma osendleleni. Sisoloko siwela kuwo xa sihamba ngaloo ndlela. Into eyenziwa yi-HRT kukuba, xa siza kuwela kuloo mngxuma, iyawuqonda kwaye isifundise enye indlela, enye indlela, yokudlula kuloo mngxuma. Ekuhambeni kwexesha, xa sifika kuloo mngxuma, siyaqhela ukuthatha indlela entsha singayiqondi. Umkhwa omdala uyanyamalala.
Le ndlela yaqala ukwaziswa zizazinzulu ezimbini zengqondo ngeminyaka yoo-1970. Ukususela ngoko, uphando oluninzi luye lwabonisa ukuba isebenza kakuhle.
Ziziphi iintlobo zemikhwa ezisetyenziswa kunyango lwe-HRT?
Le ndlela yonyango inceda ekupheliseni iindlela ezininzi zokuziphatha eziphindaphindayo ezijolise emzimbeni ezinazo abantwana nabantu abadala. Makhe sijonge ukuba zeziphi ezi ndlela.
| Uhlobo lomkhwa | Imizekelo |
|---|---|
| Imikhwa Eqhelekileyo |
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| Iindlela zokuziphatha ezinxulunyaniswa neemeko zonyango |
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Ukuba ufuna uncedo lokuyeka lo mkhwa, kungcono ukubona umntu onamava nge-HRT, njengomcebisi.
Lusebenza njani olu nyango lwe-HRT?
Ngexesha lonyango, usebenza nomcebisi. Kukho amanyathelo abalulekileyo abandakanyekayo. Masithethe ngokufutshane ngelinye nelinye.
1. Uqeqesho Lokwazisa
Eli linyathelo lokuqala nelibaluleke kakhulu. Esikwenzayo apha kukuziqaphela xa uhlakulela loo mkhwa mbi kunye nendlela oyenza ngayo. Kufana nokubeka ikhamera yeCCTV emzimbeni wakho uze uzibonise into oyenzayo. Kukho amanyathelo ambalwa amancinci oku.
- Inkcazo yempendulo: Okokuqala, wena nomcebisi wakho niza kuthetha ngalo mkhwa ngokweenkcukacha. Masithi umkhwa wakho unzima kakhulu. "Xa ndibukele iTV, ndibeka isandla sam emlonyeni wam ndingazi. Emva koko ndiluma uzipho lwam phakathi kwamazinyo am. Ngamanye amaxesha ndihlafuna itshungama ejikeleze yona." Chaza yonke into ukusuka kwizinto ezincinci ezinje.
- Ukufumanisa Impendulo: Okulandelayo, ngalo lonke ixesha usenza loo mkhwa, kufuneka uwuqaphele, "Owu... ndenza oku ngoku." Xa uwuqaphela ngelixa ukunye nomcebisi, uya kukukhuthaza. Ukuba ukwenza oko ungakuqondi, uya kukuchazela. Kwanasekhaya, xa uqala ukuluma iinzipho zakho, ungazixelela, "Kulungile, ndenza oku ngoku."
- Uqeqesho Lwesilumkiso Kwangethuba: Wakuba usazi ngakumbi xa usenza umkhwa othile, sijonga iingcinga, iimvakalelo, kunye neentshukumo eziza engqondweni xa uza kwenza lo mkhwa. Umzekelo, ukuba uluma iinzipho zakho, isandla sakho sisenokuba sisiya emlonyeni wakho ngaphambi kokuba ulume. Okanye ungaziva uxinezelekile okanye udiniwe. Sifunda ukuqaphela ezi "mpawu zesilumkiso kwangethuba." Sikwajonga ukuba unokwenza lo mkhwa nini. Kusenokuba xa kuza kuhlolwa, xa umntu ekukhalimela, okanye xa uhleli nje.
Eli nyathelo lokuqala lifana nokuhlola indlela yesela, ixesha, kunye nendlela elifika ngayo ngaphambi kokuba ulibambe. Ukuba uyazi zonke iinkcukacha ngesela, kulula ukulibamba.
2. Uqeqesho Lokuphendula Ngokukhuphisana
Ngoku siyazi ukuba yintoni na le mikhwa yethu imbi, ukuba yenzeka nini, kwaye ziziphi iimpawu zokuqala. Inyathelo lesibini kukwenza enye into eya kwenza kube nzima ngathi ukwenza loo mkhwa mbi xa sifuna ukuyenza. Oku kubizwa ngokuba yi-'Competing Response'.
Kukho izinto ezininzi ekufuneka ziqwalaselwe xa ukhetha le ndlela yokuthintela ukwenzeka kwento.
- Oko kufanele ukuba kwenze kube nzima ukwenza loo mkhwa mbi mdala.
- Ufanele ukwazi ukuhlala kuloo ntshukumo ubuncinane umzuzu omnye.
- Kufuneka kube sisenzo esiqhelekileyo esingabonakali singaqhelekanga kwabanye.
- Kufuneka ibe yinto enokwenziwa naphi na, ngaphandle kwezixhobo.
Yintoni enokwenziwa ukulwa nokulunywa ziinzipho?
- Bamba isiphatho ngokuqinileyo ezandleni zakho uze usibeke ecaleni. Emva koko awuyi kukwazi ukusifaka emlonyeni wakho.
- Bamba izandla zakho kunye.
- Ukuba usesitulweni, hlala phantsi ngezandla zakho.
- Bopha izandla zakho.
Wakuba ukhethe isenzo sokuchasana esikufaneleyo, uziqhelise nomqeqeshi wakho. Nanini na xa uziva ufuna ukuluma iinzipho zakho, yenza isenzo osikhethileyo (umz., ukugoba amanqindi akho).
3. Ukufumana inkxaso yoluntu (Uqeqesho Olunzulu)
Eli linyathelo lesithathu. Oku kukwabizwa ngokuba 'yiNkuthazo kunye nokuthobela imithetho'. Ngamafutshane, kubandakanya ukubandakanya abantu abasondeleyo kuwe, njengosapho lwakho kunye nabahlobo, kuhambo lwakho.
Umzekelo, xa ubona umama wakho, utata wakho, umntakwenu, okanye umhlobo wakho osenyongweni esenza isenzo esahlukileyo (ecinezela izandla zakho), bayakuncoma. Bathi into efana nale, "Wow... kuhle kakhulu! Ukwenza kakuhle oko." Loo nto ikukhuthaza kakhulu.
Kwakhona, ukuba uyalibala uze uqale ukuluma iinzipho zakho, aziyi kuba bukhali, kodwa ziya kukukhumbuza ngothando ukuba "ucoce izandla zakho." Olu ncedo loluntu luya kuwuqinisa ngakumbi umkhwa wakho omtsha.
Ezinye izinto ezincedayo ngaphandle kwe-HRT
Ukongeza kumanyathelo amathathu aphambili akhankanyiweyo apha ngasentla, ezinye iindlela ezimbini zoqeqesho zingongezwa kolu nyango.
Uqeqesho lokuphumla
Amaxesha amaninzi, le mikhwa mibi inokwenzeka xa siphantsi koxinzelelo. Ngoko ke, ngokuziqhelanisa neendlela zokuzola iingqondo zethu, singanciphisa umnqweno wokuzibandakanya kuloo mkhwa mbi. Umcebisi wakho angakufundisa izinto ezifana nezi:
- Ingqiqo
- Ukucamngca
- Ukuzilolonga ngokuphefumla nzulu
- Ukuphumla kwemisipha okuqhubekayo
- Izinto ezinje ngokumamela umculo, ukufunda iincwadi, kunye nokuzilolonga umzimba.
Uqeqesho lokuGqibela
Into oyenzayo apha kukuqhelisela 'isenzo esichaseneyo' esitsha osifundileyo kwiindawo ezahlukeneyo, ngamaxesha ahlukeneyo. Kufuneka uziqhelisele oku kuyo yonke indawo, kungekuphela nje ekhaya, njengasebhasini, eklasini, emsebenzini. Njengoko uqhubeka nokwenza oku, isenzo esitsha siya kuba ngumkhwa ngaphandle kokuba uqonde, kwaye umkhwa omdala ombi uya kucinezelwa ngokupheleleyo.
Ingaba olu nyango lusebenza ngokwenene?
Ewe. Ngokubanzi, izifundo ezininzi zibonise ukuba i-HRT yindlela esebenzayo kakhulu yokunciphisa inani lemikhwa.
Nangona kunjalo, kufuneka siqonde into enye. Kwiimeko ezinzima ngakumbi, ezinje ngokuxhomekeka kwi-nicotine okanye i-Obsessive-Compulsive Disorder (OCD) , i-HRT yodwa ayilonyango olupheleleyo. Kwiimeko ezinjalo, amayeza okanye olunye unyango lwengqondo lunokufuneka ukongeza kwi-HRT. Ungaxoxa nogqirha wakho ngesicwangciso sonyango esifanelekileyo kuwe.
Unyango lwe-HRT luthatha ixesha elingakanani?
Akukho xesha limiselweyo lokwenza oku. Kuxhomekeke kwizinto ezifana nobunzima benkqubo yakho kunye nokuba uzimisele kangakanani kuyo. Ukongeza ekudibaneni nomcebisi, inxalenye "yomsebenzi wasekhaya" oyenzayo ekhaya nayo ibaluleke kakhulu.
Abanye abantu banokuwuyeka lo mkhwa ngempumelelo kwiinyanga ezimbalwa. Abanye banokuthatha unyaka nangaphezulu. Abantu abaneengxaki ezihlala ixesha elide, ezifana neengxaki zokuphefumla okanye i-dermatotillomania, banokufuna ukuya kwiiseshoni "zolondolozo" rhoqo ebomini babo, nokuba sele beqale unyango lwe-HRT.
Ndifanele ndimbone nini ugqirha?
Ukuba ukhe wayizama i-HRT kodwa ayizange isebenze, thetha nogqirha wakho okanye nomcebisi kwakhona. Mhlawumbi olunye unyango lunokuba ngcono kuwe.
Kwakhona, ukuba lo mkhwa uphinde uvele emva kokuba uwuyekile nge-HRT, ungakhathazeki. Ukudibana nomcebisi kwakhona nokuya kwiiseshoni ezimbalwa zokulandelela kunokukubuyisela endleleni.
Kunokuba yintloni kwaye kube nzima ukuvuma ukuba umkhwa othile uyakuphazamisa ubomi bakho. Kodwa khumbula, okukhona ufuna uncedo ngokukhawuleza, kokukhona unokukwazi ukulawula indlela oziphatha ngayo kwaye uphile ubomi obufunayo.
Kangangamashumi eminyaka, i-HRT incede abantu abaninzi ukuba boyise imikhwa yabo ebangela iingxaki. Ukuba ufuna uncedo, ungoyiki ukubona ugqirha wakho okanye ingcali yezempilo yengqondo. Abakho apho ukukugweba, bakhona ukukunceda.
Umyalezo Wokuya Ekhaya
- Uqeqesho Lokuguqula Imikhwa (HRT) yindlela yonyango esebenzayo ethatha indawo yomkhwa wakho ombi ngenye indlela engenabungozi.
- Kukho amanyathelo amathathu aphambili oku: Ukwazisa , Impendulo Ekhuphisanayo , kunye neNkxaso yoLuntu.
- Oku kusebenza kakhulu kwimikhwa emininzi enxulumene nomzimba, efana nokuluma iinzipho, ukutsala iinwele, kunye nokusika ulusu.
- Ubude bonyango buyahluka kumntu nomntu. Ukuzinikela kwakho kunye nokuziqhelanisa kwakho kuya kuchaphazela kakhulu isiphumo.
- Ukuba kukho umkhwa ophazamisa ubomi bakho, ungabi neentloni okanye ungoyiki ukufuna uncedo kugqirha okanye kumcebisi. Linyathelo elibalulekileyo ekubuyeleni kwimeko yakho yesiqhelo.
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