Sonke sinemicabango ehlukene efika futhi ingena ezingqondweni zethu, akunjalo? Ngezinye izikhathi sihlala sinemicabango emibi nemizwa edabukisayo isikhathi eside. Izinto ezinjengokuthi "Kungani lokhu kwenzeka kimi?" kanye nokuthi "Ngingumuntu ohlulekile kakhulu" zisenza sidabuke. Ngakho-ke, namuhla sikhuluma ngendlela enhle yokwelapha ingqondo esisiza ukuthi siqhubekele phambili nezindinganiso zokuphila, ngaphandle kokubalekela le micabango.
Kalula nje, iyini le ACT?
Ukwelashwa Kokwamukela Nokuzibophezela (ACT) kuyindlela yokwelapha ngokwengqondo ekusiza ukuthi wamukele imicabango nemizwa yakho ekucindezelayo, kunokuba ulwe nayo, futhi ngesikhathi esifanayo, ikusize uphile impilo enenjongo neyanelisayo.
Lokhu kugxila ezintweni ezimbili eziyinhloko:
1. Ukwamukela: Ukwamukela ukuthi imicabango nemizwa yakho kuyindlela evamile yokusabela kwengqondo yakho ezimweni ezithile.
2. Ukuzibophezela: Ukuzibophezela ekwenzeni izinguquko ezidingekayo empilweni yakho ezihambisana nezindinganiso zakho.
Cabanga ukuthi unesethulo esikhulu ongasinikeza ehhovisi. Ungase ucabange, "O, ngiyesaba kakhulu, ngizohluleka lokhu." Kuvamile ukuzizwa wesaba futhi ukhathazekile ngezikhathi ezinjengalezi. Nge-ACT, ufunda ukubheka lo mcabango ngendlela ehlukile. Ungacabanga, "Ngiyesaba, kodwa lokho kuyinto evamile. Ngizilolonge kahle ngaphambi kwesethulo futhi ngizobhekana nakho ngokuzethemba."
Kuyo yonke le ndlela yokwelapha, ufunda ukuthi imizwa yakho iyingxenye evamile yokuba ngumuntu. Ufunda ukucabanga ngezindlela ezikusiza ukufeza imigomo yakho.
Yiziphi izimo lokhu kwelashwa okusiza kuzo?
Ukwelashwa kwe-ACT kungakusiza ukuphatha lezi zimo zempilo yengqondo ezilandelayo:
- Umlutha
- Izinkinga zokusebenzisa utshwala
- Izinkinga zokukhathazeka
- Ukucindezeleka
- Izinkinga zokudla
- Isifo sokuzikhukhumeza ngokweqile (OCD)
- Isifo sokucindezeleka ngemva kokucindezeleka (PTSD)
- Isifo sokukhathazeka komphakathi
- Ukucindezeleka
- Izinkinga zokusebenzisa izidakamizwa
Ngaphezu kwalokho, le ndlela yokwelapha ingasiza umuntu ophila nesifo sesikhathi eside noma esiyinkimbinkimbi, njengomdlavuza, ukuba abhekane nomthelela esinawo empilweni yakhe yansuku zonke kanye nekusasa.
Okubalulekile, i-ACT akuyona njalo indlela yokwelapha yokuqala yalezi zimo. Ngokuvamile, isetshenziswa ngaphezu kwezinye izindlela zokwelapha (njengemithi) ezinconywa udokotela wakho, noma njengokwelashwa komugqa wesibili.
Ubani lokwelashwa okufanelekela kangcono?
Noma ubani angahlanganyela ekwelashweni kwe-ACT, kodwa ucwaningo luye lwabonisa ukuthi kusebenza kakhulu ezinganeni ezincane nakubantu abadala . Lokhu kungenxa yokuthi kudinga ukuthi usebenzise 'ukucabanga okungaqondakali'. Lokhu kusho ikhono lokuqonda imiqondo nemibono engabonakali noma engabonakali. Lokhu kungaba nzima kancane ngezingane ezincane ukukuqonda.
Kwenzekani ngesikhathi seseshini yokwelapha?
Ngesikhathi seseshini yakho yokuqala, uzohlangana nodokotela wezifo zengqondo. Isibonelo, lokhu kungaba udokotela wezifo zengqondo. Lapho, uzokubuza imibuzo mayelana nokuthi ungubani nokuthi iyini imigomo yakho. Uzochaza nokuthi yini ongayilindela ekwelashweni, ukuthi imihlangano izothatha isikhathi esingakanani, nokuthi yini ezokwenziwa esiseshini ngasinye.
Ekuqaleni, uzothola ulwazi oluningi, futhi lungase luzwakale lukhungathekisa kancane. Kodwa-ke, ekuqaleni kweseshini ngayinye, uzokhunjuzwa ngalokho okuxoxwe ngakho ngesonto eledlule, ngakho ngeke ukukhohlwe. Uzothola nethuba lokubuza imibuzo nganoma yisiphi isikhathi.
Ukwelashwa kwe-ACT kugxile kakhulu ekufundeni okwengeziwe ngawe kanye nezindinganiso zakho empilweni. Ngakho-ke, uzoqeqeshwa ezivivinyweni nasemasu ahlukahlukene.
- Zibekele imigomo yakho siqu bese uyifinyelela.
- Qaphela kakhulu isikhathi samanje.
- Chaza ukuthi yiziphi izindinganiso zakho empilweni.
- Hlola imicabango nemizwa yakho.
- Shintsha ukuziphatha kwakho njengoba kudingeka.
Yiziphi izinqubo eziyisisekelo ezi-6 zokwelapha nge-ACT?
Ukwelashwa kwe-ACT kusekelwe ezinqubweni eziyisithupha ezibalulekile. Lokhu kufanele kufakwe kuzo zonke izivivinyo ozenzayo. Kufana nomdlalo wokubamba nokuphonsa. Ungaqala ngebhola elilodwa. Uma usujwayele, ungangeza elinye. Ngokuhamba kwesikhathi, uzokwazi ukubamba wonke amabhola ayisithupha ngesikhathi esisodwa. Akunandaba ukuthi ibhola liwela phansi noma ukuthi kuthatha isikhathi ukwengeza elinye ibhola. Umeluleki wakho uzokusiza.
| Inqubo Eyinhloko | Kalula nje... |
|---|---|
| 1. Ukwamukelwa | Ukwamukela ukuthi imicabango nemizwa, emihle, emibi, noma yini ephakathi, ivele engqondweni yakho. Ukuvumela ukuthi igeleze engqondweni yakho ngaphandle kokulwa nayo. |
| 2. Ukususwa Kwengqondo | 'Ukuzihlukanisa' nemicabango nezinkolelo zakho ezimbi. Okusho ukuthi, ukubona umcabango ofika engqondweni njengento evele ifike futhi ihambe, hhayi iqiniso elilawula ukuziphatha kwakho. |
| 3. Ukuba Khona | Ukugxila ekunakeni kwakho kulokho okuzwayo ngaleso sikhathi. Ukunciphisa imicabango yakho ngokuthi "kuzokwenzekani esikhathini esizayo?" nokuzama ukubona ukuthi kwenzekani ngempela eduze kwakho. |
| 4. Ukuzicabangela Njengomongo | Ukungaziboni njengomuntu obunjwa kuphela yizinto ohlangabezane nazo, imicabango, noma imizwa yakho, kodwa njengomuntu omkhulu, ophelele kakhulu oye wabhekana nakho konke. |
| 5. Amanani | Izindinganiso ofuna ukuphila ngazo, okungukuthi, uzinqumela wena ukuthi yiziphi izinto ezibaluleke kakhulu empilweni yakho. Lezi akuzona izinto ezivela ethonyeni labanye, kodwa ezakho. |
| 6. Isenzo Sokuzinikela | Ukwenza izinguquko ezizokusiza ukufeza imigomo yakho. Le migomo kufanele ihambisane nezindinganiso zakho. |
Uma zonke lezi zinqubo eziyisithupha zihlangana, ungafinyelela isimo esibizwa ngokuthi ‘ukuguquguquka kwengqondo.’ Okusho ukuthi, ukuziphatha kwakho akubuswa yimizwa yakho, kodwa yizindinganiso zakho.
Yiziphi izinzuzo zokwelapha nge-ACT?
Inzuzo enkulu yalokhu, njengoba sishilo ngaphambili,Ukuthuthukisa 'ukuguquguquka kwengqondo'. Okusho ukuthi, ungaqonda ukuthi imizwa yakho ithinta kanjani impilo yakho, kodwa awuyicindezeli. Ufunda ukwamukela izinto ongazilawula futhi uphile ngokuvumelana nezindinganiso zakho.
Ezinye izinzuzo zingafaka:
- Ukuba nengqondo ehluzekile.
- Ukuncipha kwezimpawu ezifana nokucindezeleka, ukukhathazeka kanye nokucindezeleka.
- Ukuzimisela ukuzibekela imigomo yakho nokusebenzela ukuyifinyelela.
- Ikhwalithi yokuphila nokusebenza okuthuthukisiwe.
Ingabe zikhona izingozi kulokhu kwelashwa?
Uma uhlanganyela kunoma yiluphi uhlobo lwezokwelapha ngengqondo, kufanele ukhiphe imicabango yakho ejulile. Lokhu kungaba yinto enzima futhi engakhululekile. Ngenxa yokuthi kufanele ubhekane ngqo nemicabango nemizwa yakho, kuyinto evamile ukuzizwa ukhathele futhi ukhungathekile ngezinye izikhathi.
Futhi, lapho ubhekene nesimo sempilo yengqondo esingaphansi, kungase kube nengozi yemicabango yokuzibulala. Udokotela wakho angakusiza ukubhekana nale micabango.
Esimweni esiphuthumayo, okusho ukuthi uma usesimweni lapho ugula kakhulu ukuthi ungalawula khona, shayela udokotela wakho ngokushesha, noma uye eMnyangweni Wezimo Eziphuthumayo wesibhedlela esiseduze (i-ETU). Khumbula, awuwedwa.
Kuyoze kube nini ngithatha lokwelashwa?
Ngenxa yokuthi imigomo yomuntu ngamunye nezizathu zokufuna ukwelashwa zihlukile, akunakwenzeka ukunikeza isikhathi esithile esisebenzela wonke umuntu. Ngesikhathi seseshini yakho yokuqala, umelaphi wakho uzokunikeza umbono omfushane. Ngokuvamile, nizohlangana kanye ngesonto amasonto ambalwa.
Into ebaluleke kakhulu ukuthi uthole imiphumela ngokusekelwe emzamweni owenzayo. Ukwelapha akulula, futhi imiphumela ayiveli ngobusuku obubodwa. Kufana nokuzijwayeza umdlalo - awukwazi ukuwina umdlalo ngaphandle kokuzijwayeza. Ukuze ufinyelele imigomo yakho, kufanele usebenze kanzima futhi uqeqeshe ubuchopho bakho ngezindlela ezintsha.
Uma uzizwa sengathi ubhekene nobunzima ngalokhu futhi awukwazi ukufinyelela imigomo yakho, khuluma ngakho ngokukhululekile nodokotela wakho wezokwelapha. Bangakusiza ukuthi ubuyele endleleni efanele, noma uzame izindlela ezintsha ezivumelana kangcono nezindinganiso zakho.
Umlayezo Wokuya Nawe Ekhaya
- Umgomo we-ACT therapy akukhona ukususa imicabango emibi nemizwa, kodwa ukushintsha ubuhlobo bakho nayo.
- Lokhu kwelashwa kukusiza ukuthi uphile impilo yakho ngokusekelwe ezindinganisweni zakho, kunokuba uxoshe imizwa yakho.
- Lena inqubo ethatha isikhathi nokuzijwayeza, ngakho-ke kuyinto evamile ukubhekana nezinselele endleleni.
- Hlala usebenza eduze nodokotela wakho wezifo zengqondo. Ungesabi ukukhuluma ngokukhululekile ngemicabango nemizwa yakho.
💬 Comments (0)
Awekho amazwana athunyelwe okwamanje. Faka amazwana akho lapha okokuqala ngqa.
Engeza amazwana akho