Ingabe unesifo sokuntuleka kokugxila kubantu abadala (ADHD)? Uma kunjalo, kungenzeka ukuthi usuvele uthatha imithi enikezwe udokotela ukulawula izimpawu zakho. Kodwa ngezinye izikhathi ungase uzizwe sengathi, "Lo muthi wodwa awanele." Ngoba umuthi wodwa awuxazululi zonke izinkinga. Yilapho-ke i-Cognitive Behavioral Therapy , noma i-CBT ngamafuphi, ingasisiza kakhulu.
Kalula nje, i-CBT iwuhlobo lokwelapha ngenkulumo. Ingakusiza unqobe izinselele ongase ubhekane nazo emfundweni yakho, emsebenzini, noma ebuhlotsheni bakho bomuntu siqu. Kungakhathaliseki ukuthi uphuza imithi noma cha, i-CBT ingakusiza uzizwe ukhululekile futhi ikusize ubhekane nokuphila kwansuku zonke.
Kwenzekani ngempela ku-CBT?
I-CBT isekelwe embonweni olula kakhulu, kodwa onamandla kakhulu: ukuthi izinkinga eziningi ezimpilweni zethu ziqala ngemicabango engalungile, engamanga, noma emibi efika engqondweni yethu.
Lolu hlobo lwemicabango cishe lujwayelene kakhulu nawe uma uphila ne-ADHD. Ake sibheke ezinye izibonelo.
| Izindlela zokucabanga ezimbi ezivamile kubantu abane-ADHD |
|---|
| "Ngenze iphutha elilodwa noma amabili, okusho ukuthi ngenza amaphutha ngaso sonke isikhathi. Angikhathali." |
| "Akekho ocabanga ukuthi ngingumuntu omuhle. Akekho ongikhathalelayo." |
| "Konke okungahamba kabi kuzohamba kabi. Usuku lwami lonke seluphelile." |
| "Yize lokhu kuyinkinga encane, kungumthwalo omkhulu kimi. Angikwazi ukukuthwala lokhu." |
| "Angiwuthandi lo msebenzi, ngakho-ke ngizoxoshwa noma kunjalo." |
| "Angisoze ngahlakanipha njengabangani bami/umlingani wami." |
Uyaqonda manje? Indlela le micabango engalungile edala ngayo izithiyo empilweni yakho. Le micabango yiyo ekudonsela phansi ungaqapheli.
Ukwelashwa kwe-CBT kukusiza ukuthi ubone le micabango eyingozi nengalungile. Bese ufunda ukufaka esikhundleni salezo zinkolelo ezimbi ngemicabango eyiqiniso, engokoqobo, neyakhayo.
Cabanga ukuthi kulula kangakanani ukwenza izinto ofuna ukuzenza uma umbono wakho umuhle. Kufana nomjikelezo omuhle. Uma ujabule, uzizwa kahle ngawe. Khona-ke ungenza okwengeziwe. Lokho kukwenza ujabule kakhulu.
Lokhu kwelashwa kusebenza kanjani?
Uma ubona udokotela wezokwelapha, phakathi nezikhathi zokuqala ezimbalwa wena nodokotela wakho wezokwelapha nizoxoxa ngalokho okudingeka ukuthuthukise. Lezi ngokuvamile zizoba izinto ezihlobene nokuphila kwakho kwansuku zonke. Isibonelo, ungase ufune ukufunda ukuhlela umsebenzi wakho, ukuphatha isikhathi sakho , ukuqeda umsebenzi, noma ukufunda ukulawula ukukhathazeka kwakho.
Ngemuva kwalokho, wena nodokotela wakho nizosebenzisana ukudala uhlelo olucacile lwesenzo ukuze nifeze imigomo yenu. Kodwa lokhu akugcini nje ngesikhathi senu nodokotela. Uzonikezwa nemisebenzi emincane "yesikole" okufanele uyenze ekhaya phakathi kwezikhathi. Ungakhathazeki, lokhu akufani nemisebenzi yesikole esikoleni! Lawa ngamathuba nje okuzijwayeza lokho okufundayo empilweni yangempela.
Ake sibheke esinye isibonelo. Zicabange ungumuntu ohlala efika sekwephuzile.
1. Isinyathelo sokuqala: Udokotela wakho angakutshela ukuthi wenze izinto ezingokoqobo njengokugqoka iwashi ngaso sonke isikhathi, ube newashi kuwo wonke amakamelo endlini yakho, bese usetha i-alamu efonini yakho . Lokhu kuzokusiza ukuthi uqaphele isikhathi kakhudlwana.
2. Isinyathelo 2 (I-CBT Core): Ngesikhathi esifanayo, uzohlola imicabango yakho ukuze ubone ukuthi ingabe inegalelo ekufikeni kwakho sekwephuzile. Ungase ube nomcabango engqondweni yakho: "Ngihlala ngifika sekwephuzile, akekho olindele ukuthi ngifike ngesikhathi." Kodwa lokho akulona iqiniso, akunjalo? Yilezo zinhlobo zemicabango engalungile, ezizinqobayo ofunda ukuyishintsha.
Ochwepheshe bathi abantu abane-ADHD bavame ukwenza sengathi “bacisha imililo.” Okusho ukuthi, balwela ukuxazulula inkinga noma inkinga ngemva kokuba ivele. Umgomo oyinhloko we-CBT ukushintsha imicabango nezenzo zakho nokuvimba lowo “mlilo” ukuthi uqale kwasekuqaleni.
Futhi into ebaluleke kakhulu okufanele uyikhumbule ukuthi i-CBT ingenye yezindlela zokwelapha eziphumelela kakhulu emhlabeni zokukhathazeka nokudangala . Abantu abaningi abane-ADHD yabantu abadala bavame ukubhekana nokukhathazeka nokudangala.
Ungamthola kanjani uchwepheshe wezokwelapha omuhle?
Kunabelaphi abaningi abanikeza i-CBT, kodwa akubona bonke abangochwepheshe ekwelapheni i-ADHD, ngakho-ke kubalulekile ukuthola umuntu ofanele wena.
Izinto ongazenza
- Into engcono kakhulu neyokuqala okufanele uyenze ukubuza udokotela wakho. Buza udokotela wakho ngochwepheshe wezokwelapha ongancoma i-CBT ye-ADHD.
- Ungabuza ngalokhu eminyangweni yezengqondo yezibhedlela ezinkulu noma amanyuvesi aseSri Lanka.
- Buza umngane noma ilungu lomndeni olethembayo ngalokhu. Bangase babe nolwazi ngalokhu.
Uma usumtholile umelaphi, ungesabi ukubuza imibuzo. Qiniseka ukuthi banolwazi nge-ADHD. Kubalulekile futhi ukuqinisekisa ukuthi umelaphi ukufanele. Uma ungakhi ubuhlobo obuhle nokwethembana phakathi kwenu, imiphumela yokwelashwa ingase inciphe.
Kuthatha isikhathi esingakanani lokhu?
Iningi labantu libona intuthuko enkulu ngemva kwezikhathi ezingaba ngu-12 kuya ku-15, okungaba yizinyanga ezi-3 kuya kwezi-4. Kodwa-ke, kungadingeka uhlale ekwelashweni isikhathi eside. Uma uhlala isikhathi eside ekwelashweni, kulapho imikhuba emisha emihle oyifundayo izogxila khona kakhulu empilweni yakho.
I-CBT noma imithi? Yikuphi okungcono?
Abantu abaningi bathola imiphumela emihle kakhulu uma behlanganisa imithi kanye ne-CBT . Nakuba imithi isiza ukulinganisela amakhemikhali obuchopho, i-CBT ikusiza ukuthi ushintshe indlela ocabanga ngayo kanye nezindlela zakho zokuziphatha.
Kodwa mhlawumbe awufuni ukuthatha imithi, noma unenkinga yokubekezelela imiphumela emibi yemithi. Uma kunjalo, ukwelashwa kwe-CBT kuphela kungaba wusizo kakhulu kuwe.
Isinqumo esingcono kakhulu nesinembile ngalokhu ukukhuluma nodokotela wakho okwelaphayo. Uzokusiza ukuthi unqume ngesimo sakho, izidingo zakho, kanye nohlelo lokwelashwa olukufanele kakhulu.
Umlayezo Wokuya Nawe Ekhaya
- I-CBT iyindlela yokwelapha yokukhuluma esiza nge-ADHD yabantu abadala. Ihilela ukushintsha indlela yakho yokucabanga engemihle kanye nezindlela zokuziphatha.
- Lokhu kwelashwa kungenziwa ngemithi kadokotela noma ngaphandle kwayo, kodwa inhlanganisela yakho kokubili ivame ukuveza imiphumela emihle kakhulu.
- I-CBT ikufundisa amakhono asebenzayo okunqoba izinselele zokuphila kwansuku zonke, njengokugcina isikhathi, ukuhlela umsebenzi, kanye nokuqeda imisebenzi.
- Kubaluleke kakhulu ukukhetha uchwepheshe wezokwelapha onolwazi nge-ADHD, okwazi ukuxhumana kahle nawe, futhi ofanelana nawe.
- Xoxa njalo nodokotela wakho ukuthi iyiphi indlela yokwelapha engcono kakhulu kuwe.
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