Ngamanye amaxesha xa kuvela iingxaki ebomini bethu, siziva sinomthwalo omkhulu ezintliziyweni zethu, akunjalo? Ezinye izinto zibonakala zinzima ukuzisombulula zodwa. Kukho amaxesha apho sivakalelwa kukuba asinakukwazi nokuxelela umhlobo okanye ilungu losapho. Ngamaxesha anjalo, sithetha ngendlela yokuthetha ngento esezingqondweni zethu, yokwenza izigqibo, nokufumana uncedo lokufumana amandla okujongana neengxaki. Oku kubizwa ngokuba yi-psychotherapy kwizonyango.
Ngamafutshane, yintoni unyango lwengqondo?
Unyango lwengqondo, ngokutsho nje, "lunyango lokuthetha." Lubandakanya ukuthetha ngeengxaki zakho, iimvakalelo, iingcinga, kunye nokuziphatha kwakho nogqirha wezempilo yengqondo onelayisenisi (njengogqirha wengqondo okanye ugqirha wengqondo) oqeqeshwe ngokukodwa kweli candelo.
Oku akufani nje nokuthetha nomhlobo. Ezi ngcali azikuphulaphuli nje kuphela, kodwa zikwakunceda uqonde izizathu zeengxaki zakho, zichonge iingcinga zakho kunye neendlela zakho zokuziphatha, kwaye zibonelele ngesikhokelo kunye namaqhinga owadingayo ukuze uzinqobe kwaye uphile ubomi obusempilweni.
Cinga ngale ndlela. Unengxaki,
- Iingxaki zobudlelwane: Iingxaki zihlala zivela kumalungu osapho, amaqabane, okanye abantu abaseofisini.
- Ukulahlekelwa ngumntu omthandayo: Intlungu engapheliyo ehambisana nokusweleka komntu omthandayo ayinyamezeleki.
- Ubomi buyatshintsha: Kunzima ukuqhela umsebenzi omtsha okanye indawo entsha.
- Uxinzelelo: Andikwazi ukumelana noxinzelelo lomsebenzi nemisebenzi yasekhaya.
- Ukujongana nesifo: Kunokuba nzima ukuqhelana nesifo esifana nesifo seswekile okanye umhlaza.
Akupheleli nje kwezi zinto, kodwa nakwizifo zengqondo ezifunyanisiweyo, unyango lwengqondo luyindlela ebaluleke kakhulu yonyango. Ngamanye amaxesha lwenziwa kunye namayeza, kwaye ngamanye amaxesha olu nyango lodwa lwanele.
Ngaba la magama athetha into enye? (Unyango lwezengqondo, ingcebiso, unyango)
Ewe, le yingxaki abantu abaninzi abanayo. Kwincoko yemihla ngemihla, sisebenzisa amagama anjengelithi "unyango" kunye nelithi "ingcebiso." Omathathu la magama adla ngokuthetha into enye. Oko kukuthi, ukuthetha nomcebisi wezempilo yengqondo ukuze kusonjululwe iingxaki.
Kodwa kukho umahluko omncinci.
- Ingcebiso: Oku kudla ngokuba yinto yexeshana elifutshane. Kudla ngokusetyenziswa ukufumana izisombululo kwingxaki ethile (umz., ingxaki yomtshato, ingxaki emsebenzini).
- Unyango lwengqondo:Oku kunzulu kancinci kunoko. Kudla ngokuba lixesha elide. Kukhangela izizathu zeengxaki kwaye kunyanga izifo zengqondo.
Nangona kunjalo, akukho nto imbi ngokusebenzisa la magama ngokutshintshana. Into ebalulekileyo kukufuna uncedo xa ulufuna.
Ziziphi iintlobo eziphambili ze-psychotherapy?
Kukho iindlela ezahlukeneyo kunye neendlela zonyango lwengqondo. Ingcali yezonyango iya kukhetha indlela ehambelana kakuhle nemeko yakho kunye neemfuno zakho. Ngamanye amaxesha kusetyenziswa indibaniselwano yeendlela. Makhe sijonge ezinye zezona ntlobo ziphambili.
| Uhlobo loNyango | Kwenzeka ntoni ngale nto? (Kalula nje) |
|---|---|
| Unyango lokuziphatha kwengqondo (i-CBT) | Oku kujonga ubudlelwane phakathi kweengcinga zakho, iimvakalelo zakho, kunye nokuziphatha kwakho. Uchonga iindlela zokucinga ezimbi nezingalunganga, uzitshintshe, kwaye uziqhelise ukucinga nokwenza ngendlela eyakhayo. Le yindlela yonyango esebenzayo kakhulu nejolise kuyo. |
| Unyango Lokuziphatha NgeDialectical (DBT) | Oku kusekelwe kwindlela ye-CBT. Isetyenziswa ngakumbi kwabo banamava eemvakalelo ezinzulu kakhulu kwaye banengxaki yokulawula iimvakalelo zabo. Ibanceda bamkele imeko yabo kwaye baphuhlise izakhono ezifunekayo ukuze batshintshe ngendlela eyakhayo. |
| Unyango lokusebenzisana nabantu (IPT) | Olu lunyango lwexesha elifutshane olugxile kulwalamano lwakho nabanye . Lunokunceda ekunciphiseni uxinzelelo olubangelwa yintlungu engasonjululwanga, utshintsho emsebenzini okanye kwimisebenzi yoluntu, kunye neengxabano nabanye. |
| Unyango lwe-Psychodynamic | Le ndlela isekelwe kwingcamango yokuba indlela esiziphatha ngayo ngoku kunye nemeko yethu yengqondo ichaphazeleka ngamava obuntwana kunye nemiba engasonjululwanga engqondweni yethu. Ingcali yezonyango ikunceda ukuba uziqonde ngcono kwaye utshintshe iindlela ezindala. |
Ezinye iindlela zonyango eziluncedo
Ukongeza kwezi ndlela ziphambili, ngamanye amaxesha ezi zingongezwa:
- Unyango oluncediswa zizilwanyana: Indlela yokusebenzisa izilwanyana, ezifana nezinja namahashe, ukubonelela ngentuthuzelo nokunceda unxibelelwano.
- Unyango lobugcisa bokuyila: Lukunceda uveze iimvakalelo zakho ngemisebenzi efana nokuzoba, ukudanisa, umculo, nokubhala imibongo.
- Unyango lokudlala: Oku kulungiselelwe abantwana abancinci kakhulu. Abantwana banengxaki yokuveza iimvakalelo zabo ngamazwi. Oku kubanceda baqonde kwaye basombulule iingxaki zabo kunye noloyiko lwabo ngokudlala.
Ngubani ofuna unyango lwengqondo? Ngaba nawe uvakalelwa ngolu hlobo?
Enyanisweni, unyango lwengqondo alupheleli nje kubantu abanesifo sengqondo. Nabani na ojongene nemingeni yobomi, ojongene namanqanaba aphezulu oxinzelelo, okanye onengxaki yokuziqhelanisa notshintsho lobomi unokuzuza kulo.
Ukuba uziva ezi zinto kule mihla, mhlawumbi unyango lwengqondo lunokukunceda:
- Ukuba uchitha uninzi losuku ungonwabanga, ulusizi, okanye ungenathemba.
- Ukuba awusenamdla wokwenza izinto obukade uzonwabela (ukubukela iTV, ukuthetha nabahlobo, izinto ozithandayo).
- Ukuba iingxaki zobomi zibe ngumthwalo omkhulu engqondweni yakho kwaye udidekile kangangokuba awukwazi nokwenza imisebenzi yakho yemihla ngemihla ngokufanelekileyo.
- Ukuba awukwazi ukulawula iimvakalelo zakho (umsindo, usizi), kwaye ucaphuke kakhulu okanye ukhale nangezinto ezincinci.
- Ukuba uhlala uneengcinga eziphazamisayo, ukuba uhlala ucinga ngezinto ezifanayo kwaye uzive ulusizi.
- Ukuba kubekho utshintsho olukhulu kwindlela otya ngayo okanye olala ngayo (mhlawumbi ukungatyi konke konke, okanye ukutya kakhulu. Nokuba ukungalali konke konke, okanye ukuziva ulele ngalo lonke ixesha).
- Ukuba eminye imikhwa (ukusela utywala, ukungcakaza) iye yaba ngumlutha kangangokuba ide yonakalise ubomi bakho.
- Ukuba awunalo ukuzithemba, ukuba uziva ngathi awufanelekanga.
- Ukuba uhlala uneengxaki kubudlelwane bakho nabanye abantu.
- Ukuba uzama ukuhlala kude noluntu kwaye ube wedwa.
Ukuba sele unamava olunye okanye ngaphezulu kwezi mpawu kangangexesha elithile, kubaluleke kakhulu ukufuna uncedo lweengcali. Asikobuthathaka obu.
Ungamfumana njani umntu olungileyo onyanga izifo zengqondo?
Eli lelona nyathelo libalulekileyo. Ukufumana umntu onokumthemba, umntu onokuthetha naye ngokukhululekileyo, kunye nomntu onokumthemba kubalulekile kwimpumelelo yonyango lwakho.
1. Buza ugqirha wakho: Eyona ndlela ilungileyo nelula kukubuza ugqirha wakho wosapho (GP) ngale nto. Uya kukwazi ukukunika ulwazi malunga nengcali yezengqondo okanye yezengqondo efanelekileyo kwindawo okuyo.
2. Buza abantu obathembayo: Ungabuza umhlobo okanye ilungu losapho olithembayo.
3. Qinisekisa ukuba kukho iziqinisekiso: Jonga ukuba umntu omkhethileyo unazo na iziqinisekiso kunye neelayisenisi ezivunyiweyo ngurhulumente kweli candelo.
4. Intlanganiso yokuqala: Xa udibana okokuqala, khangela ukuba ingcali yezonyango iziva ikhululekile na ukuthetha nawe kwaye ikuphulaphule kakuhle na. Ukuba awuziva ukhululekile, ungathandabuzi ukudibana nomnye umntu.
Le nkqubo yonyango yenzeka njani?
Unyango lwengqondo yindawo ekhuselekileyo neyimfihlo apho unokuthetha ngayo nantoni na esengqondweni yakho ngaphandle kokugweba.
- Ukuthembana: Ukuthembana nobudlelwane phakathi kwakho nogqirha wakho kubaluleke kakhulu. Kungathatha ixesha ukwakha loo kuthembana.
- Ukuthatha inxaxheba ngokukhutheleyo: Oku akupheleli nje kwinto eyenziwa yingcali yezonyango. Kufuneka ube ngumntu othatha inxaxheba ngokukhutheleyo. Kufuneka unyaniseke ngeemvakalelo zakho neengcinga zakho.
- Ubumfihlo: Oku kubaluleke kakhulu. Oko ukuxoxayo nogqirha wakho kuyimfihlo ngokupheleleyo . Imithetho yabo yokuziphatha ifuna ukuba kugcinwe ubumfihlo.
Nangona kunjalo, kukho iimeko ezimbalwa apho olu bumfihlo luphulwa khona, nokuba kukhuseleko lwakho okanye lwabanye.
- Ukuba uthi uceba ukuzenzakalisa.
- Ukuba uthi uceba ukwenzakalisa omnye umntu.
- Ukuba utyhila ukuxhatshazwa kwabantwana, abantu abadala, okanye abantu abakhubazekileyo.
Banoxanduva olusemthethweni lokwazisa abasemagunyeni abafanelekileyo kwiimeko ezinjalo.
Yintoni omawuyenze xa kukho imeko engxamisekileyo?
Oku kubaluleke kakhulu. Ukuba ukhe uzive ufuna ukuzenzakalisa okanye ucinge ngokuzibulala , yimeko engxamisekileyo leyo.
Musa ukulinda ude ubone ingcali yezonyango okanye idinga lakho elilandelayo. Yiya kwangoko kwiCandelo loNyango oluNgxamisekileyo (i-ETU) lesibhedlele esikufutshane. Apho, unokufumana uncedo olungxamisekileyo oludingayo.
Umyalezo Wokuya Ekhaya
- Unyango lwengqondo yindlela entle neyinzululwazi yokufumana uncedo lokuphucula impilo yakho yengqondo. Musa ukoyika okanye ube neentloni ukuthetha ngayo.
- Incoko phakathi kwakho nogqirha wengqondo iyimfihlo ngokupheleleyo, ukuze ukwazi ukuthetha ngento ekucingayo ngaphandle koloyiko.
- Ukufumana ingcali yezonyango oyithembileyo nefanelekileyo kuwe kubalulekile ukuze unyango lwakho luphumelele. Ukuba kuyimfuneko, cela ingcebiso kugqirha wakho wosapho ngale nto.
- Ukucela uncedo ngamaxesha obunzima akubonisi ubuthathaka, sisigqibo esiqinileyo esenziwe ngumntu ozithandayo nozikhathaleleyo.
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