Ngaba ngamanye amaxesha uziva unzima, ulusizi, kwaye unesizungu? Uzive ngathi awufuni kwenza nto, ngathi ukruqukile yinto yonke... Oku sikubiza ngokuba kukudandatheka. Nangona kukho iipilisi zesi sifo, kukho olunye unyango olunamandla kakhulu olunokuzisa isiqabu nokuqinisa iingqondo zethu. Oko kunyango lwengqondo, okanye oko sikubiza ngokuba yi-'talk therapy'. Oku akukokuthetha nje, yinto enzulu kakhulu. Makhe sibone ukuba oku kunokukunceda njani.
Kwenzeka ntoni ngokwenene kwi-psychotherapy?
Ngamafutshane, unyango lwengqondo yindlela yokuthetha ngeengxaki zakho, iimvakalelo zakho, kunye neengcinga zakho nochwephesha oqeqeshiweyo kwaye ufunde amandla kunye namaqhinga okujongana nazo. Olu lonyango olusebenzayo kakhulu lokudakumba.
Ngamanye amaxesha , unyango lwengqondo lodwa lunokwanela kumntu oxinezelekileyo kakhulu . Nangona kunjalo, xa ludityaniswe namayeza, iziphumo ziba phezulu kakhulu. Lukwakunceda ufunde iindlela ezintsha zokujongana nezinto ezibangela uxinzelelo ebomini bakho bemihla ngemihla kunye nokusombulula iingxaki. Lukwakunika isikhumbuzo esihle kunye nenkuthazo yokuthatha amayeza akho ngexesha.
Izifundo ezininzi ezenziwe kwihlabathi liphela ziye zabonisa ukuba xa unyango lokuthetha ludityaniswe namayeza, isantya sokuchacha kwiimpawu zokudakumba sikhula kakhulu.
Ziziphi iingenelo zale ndlela yonyango?
Kukho iingenelo ezininzi zokufumana unyango lwengqondo. Ayisiyonyango nje lokugula, kodwa ikwayinkxaso enkulu ebomini bakho bonke.
- Inciphisa uxinzelelo: Ukuba nomntu omthembayo oza kuthetha naye ngezinto ezikukhathazayo kukunika isiqabu esikhulu.
- Ungazibona iingxaki ngendlela entsha: Xa sicinga ngendlela efanayo, iingxaki zibonakala zinkulu. Kodwa xa uthetha nogqirha wengqondo, ufumana ithuba lokujonga ezo ngxaki ngelinye iliso.
- Ufumana amandla okuqhubeka nonyango: Ngamanye amaxesha kunokuba nzima ukusela amayeza. Kodwa ingcali yokunyanga iyakukhuthaza, nto leyo ekunika amandla amaninzi okuqhubeka nonyango ngaphandle kokuyeka phakathi.
- Ungafunda ukujongana nemiphumo emibi yamayeza: Amanye amayeza anokubangela iziphumo ebezingalindelekanga ezincinci. Uza kufumana isikhokelo sendlela yokujongana nawo kunye nendlela yokuthetha nogqirha wakho ngawo.
- Ungafunda ukuchazela abanye ngemeko yakho: Abanye abantu bayoyika ukuxelela usapho nabahlobo, “Ndinesifo sokudakumba.” Kodwa uya kuqonda ngcono indlela efanelekileyo yokuthetha ngayo, kunye nendlela yokubenza baqonde.
- Ungazibona iimpawu zokudakumba ezibuya kwangethuba: Emva konyango, uya kuqonda ngcono iindlela zakho zobomi kunye neemvakalelo zakho, ngoko uya kukwazi ukuqaphela nokuthatha amanyathelo xa ukudakumba sele kuza kuphinda kuvele.
Ngaba kukho iintlobo ezahlukeneyo ze-psychotherapy?
Ewe, kukho iintlobo ezahlukeneyo zonyango lwengqondo ezinokwenziwa ngokweemfuno zomntu ngamnye. Ugqirha wakho okanye ugqirha wengqondo angakunceda ukhethe indlela ekufaneleyo. Ezinye zeentlobo eziphambili zidweliswe kwitheyibhile engezantsi.
| Uhlobo loNyango | Yintoni eyenzayo le nto? (Iyenza ntoni le nto) |
|---|---|
| Unyango lokuziphatha kwengqondo (i-CBT) | Oku kugxila kwindlela iingcinga zakho kunye nokuziphatha kwakho okuchaphazela ngayo ukudakumba kwakho. Kukunceda ukuba ubone iindlela zokucinga ezimbi, uzitshintshe, kwaye ufunde iindlela ezintsha zokujongana neengxaki. Usenokucelwa ukuba wenze izinto ezifana nokubhala phantsi "njengomsebenzi wasekhaya." |
| Unyango lokusebenzisana nabantu (IPT) | Oku kugxila kwindlela ubudlelwane bakho nabanye obuyichaphazela ngayo impilo yakho yengqondo. Kukunceda ukusombulula iingxaki nosapho, abahlobo, kunye nabantu emsebenzini, kwaye kukunceda ukuchonga nokutshintsha iindlela zokuziphatha ezingafanelekanga. |
| Unyango lwe-Psychodynamic | Le yindlela eqhelekileyo. Sixoxa nzulu ngezizathu ezingaphantsi kwengqondo, amava adlulileyo, ingakumbi iintlungu zobuntwana, ezichaphazela indlela oziphatha ngayo ngaphandle kokuba uqonde, kwaye sihlolisise indlela ezinegalelo ngayo kuxinzelelo lwakho lwangoku. |
Iindlela zokufumana iingcebiso
Ukongeza, kukho iindlela ezahlukeneyo apho unokufumana khona iingcebiso:
- Ingcebiso yoMntu ngamnye: Nguwe kuphela nogqirha wengqondo. Kungaluncedo kakhulu ukuthetha ngeengxaki zakho ngendlela yobuqu, ukuchonga izinto ezithile ezibangela ukudakumba kwakho, kunye nokusombulula iingxaki ekhaya okanye emsebenzini.
- Ingcebiso yoSapho: Ukudakumba akuchaphazeli umntu omnye kuphela. Kuchaphazela lonke usapho. Ngamanye amaxesha, nokuba amalungu osapho azama ukunceda ngeenjongo ezilungileyo, ukungazi kwawo kunokwenza ingxaki ibe mandundu. Ingcebiso yoSapho yindlela entle yokuba usapho lwakho lufunde ngokudakumba kunye neempawu zako. Ivumela wonke umntu ukuba ahlangane aze athethe ngokukhululekileyo ngezinto ezisezingqondweni zakhe.
- Ucebisi lweQela: Oku kukunika ithuba lokudibana nabanye abantu abajongene nokudakumba njengawe. Kukwenza uzive ngathi awuwedwa. Ungafunda lukhulu kumava abanye abantu kunye neendlela abazisebenzisayo ukusombulula iingxaki.
Ndingamfumana njani ingcali yezonyango eqeqeshiweyo?
Lo ngumbuzo obaluleke kakhulu. Udinga umntu oqeqeshwe kakuhle nofanelekileyo kweli candelo. Oko kuthetha umntu ofana nogqirha wengqondo, ingcali yezengqondo, okanye umcebisi .
Eyona ndlela ilungileyo nelula kukubuza ugqirha wakho wosapho ngale nto . Angakuthumela kwingcali efanelekileyo. Ukongeza, ungazifumana ezi nkonzo kwiiKliniki zezeMpilo yeNgqondo ezikwizibhedlele ezinkulu zikarhulumente eSri Lanka.
Kuthekani ukuba unyango lwangaphambili aluzange lusebenze? Ngaba kufanelekile ukuzama kwakhona?
Mhlawumbi ukhe wazama olu hlobo lonyango ngaphambili, kodwa aluzange lusebenze kakuhle njengoko ubulindele. Usenokuba ucinga, 'Akukho sizathu sokuphinda uzame.' Kodwa linda umzuzu. Ngaphambi kokuba uzame kwakhona, cinga ngezi zinto:
1. Kutheni ingasebenzi ngexesha elidlulileyo? Ucinga ukuba zeziphi iintsilelo? Ngaba awufumananga oko ubukulindele? Cinga ngako ngokunyanisekileyo.
2. Ulindele ntoni kolu nyango ngoku? Ngaba kukho imiba ethile ofuna ukuyilungisa? Ngaba ufuna ukuthetha ngeziganeko zangaphambili? Zibekele usukelo olucacileyo.
3. Cinga ngokudibana nogqirha wakho omdala. Asikuko ukuba yingxaki yogqirha ukuba unyango aluzange lusebenze okokuqala. Ukuba ungena uneenjongo ezicacileyo ngeli xesha, amava anokuba ahlukile. Kusenokuba lula ngakumbi kuba uyayazi imbali yakho.
4. Zama umntu omtsha. Eyona nto ibalulekileyo kukuba uyamthanda kwaye umhloniphe loo gqirha. 'Ukudibana' okuhle phakathi kwakho nogqirha (cofa)Kufuneka kubekho. Kungenjalo, unyango alunakuphumelela kangako. Ngoko ke kungaba ngumbono olungileyo ukuzama umntu omtsha. Usenokufuna nokuthetha nabantu abambalwa ngaphambi kokuba ukhethe umntu.
5. Zinike ixesha. Njengamayeza anikwa ngugqirha, unyango lwengqondo luthatha ixesha ukuvelisa iziphumo. Musa ukunikezela emva kweeseshoni ezimbalwa. Yiba nomonde kwaye uthathe inxaxheba kunyango.
Umyalezo Wokuya Ekhaya
- Unyango lwengqondo lunyango oluqinisekisiweyo ngokwesayensi nolusebenza kakuhle kakhulu lokunyanga ukudakumba. Iziphumo zilungile kakhulu xa zidityaniswe namayeza.
- Le ayisiyoncoko nje kuphela. Ungafunda izakhono ozidingayo ukulawula iingcinga zakho, iimvakalelo zakho kunye nobudlelwane bakho.
- Kukho iintlobo ezahlukeneyo zonyango (ezifana ne-CBT kunye ne-IPT). Ugqirha wakho okanye ingcali yonyango ingakunceda ukhethe olusebenza kakuhle kuwe.
- Ukufumana ingcali yezonyango "ekufaneleyo" kwaye onokumthemba kubaluleke kakhulu kwimpumelelo yonyango.
- Yiba nomonde. Kungathatha ixesha ukubona iziphumo. Ngoko ke ungayeki kancinci. Thatha la manyathelo ukuze uphile kakuhle engqondweni yakho.
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