Ngezinye izikhathi izingqondo zethu zizizwa zibambeke endaweni eyodwa, akunjalo? Ingabe nawe ungaphansi kokucindezeleka okukhulu ngenxa yemicabango emibi engapheli kanye nokungakwazi ukushintsha izindlela ezithile zokuziphatha? Namuhla sizokhuluma ngendlela yokwelapha ephumelela kakhulu engakusiza ngezikhathi ezinjalo. Lokhu sikubiza ngokuthi i-Cognitive Behavioral Therapy, noma i-CBT ngamafuphi.
Kalula nje, iyini i-CBT?
I-CBT uhlobo lwe-psychotherapy. Empeleni, iyindlela yokwelapha ngokukhuluma . Kodwa akuyona nje inkulumo. Iyindlela yokwelapha ehlelekile negxile emigomweni. Ochwepheshe bezempilo yengqondo, njengezazi zengqondo, basebenzisa le ndlela ukwelapha nokusiza ukuphatha izimo ezahlukahlukene zempilo yengqondo. Ingenye yezinhlobo ze-psychotherapy ezifundwe kahle kakhulu nezisebenza kahle emhlabeni.
Kunezimiso eziningana ezibalulekile okusekelwe kuzo ukwelashwa kwe-CBT. Ake sibheke ukuthi ziyini:
- Ukucabanga Okungalungile: Izinkinga eziningi zengqondo esibhekene nazo zibangelwa ukucabanga kwethu okungalungile nokungasizi. Isibonelo, ukucabanga ukuthi, "Akusizi ngami" noma ngabe into encane ihamba kabi.
- Ukuziphatha okubi okujwayelekile: Futhi, ezinye izindlela zokuziphatha ezimbi esesizijwayele isikhathi eside nazo zingadala lezi zinkinga. Izinto ezifana nokuhlala kude nawo wonke umuntu nokuba wedwa ngokushesha nje lapho inkinga encane ifika engqondweni.
- Izinkolelo ngathi kanye nomhlaba: Ezinye zezinkolelo eziyinhloko esinazo ngathi, abanye, kanye nomhlaba zingathinta inhlalakahle yethu yengqondo. Izibonelo zalezi zinkolelo zifaka phakathi izinkolelo ezinjengokuthi "Angifanele ukuthandwa."
- Ungafunda ukubhekana kangcono: Into ebalulekile ukuthi labo ababhekene nalezi zinkinga zempilo yengqondo bangafunda ukuthi bangabhekana kanjani kangcono. Lokhu kungasiza ekunciphiseni izimpawu futhi kuthuthukise inhlalakahle yengqondo nengokomzwelo.
Ngesikhathi seseshini ye-CBT, uchwepheshe wakho wezokwelapha uyakusiza ukuthi uhlole imicabango nemizwa yakho. Uqala ukuqonda ukuthi indlela ocabanga ngayo ithinta kanjani izenzo zakho. Ngale ndlela yokwelapha, ungagqashula kule micabango nezenzo ezimbi bese uzishintsha ngemikhuba nemicabango enempilo neyakhayo.
Lokhu kwelashwa kuvame ukuba nenani elilinganiselwe lezikhathi. Ngezingxoxo zemibuzo nezimpendulo, umeluleki wakho uyakusiza ukuthi ubheke izinkinga ngendlela ehlukile. Ngenxa yalokho, ufunda ukusabela kangcono ekucindezelekeni, ebuhlungwini nasezinseleleni zempilo.
Yiziphi izimo ezingelashwa nge-CBT?
I-CBT iyithuluzi eliwusizo elingasiza ngezinkinga eziningi zengqondo nezingokomzwelo. Ingasetshenziswa ngabantu babo bonke ubudala, kusukela ezinganeni kuya kubantu abadala.
Ithebula elingezansi likukhombisa ukuthi ukwelashwa kwe-CBT kungaba nini usizo.
| Isimo / Inkinga | Incazelo |
|---|---|
| Izimo ezinkulu zempilo yengqondo | |
| Ukucindezeleka | Kusiza ekushintsheni izindlela zokucabanga ezikhungathekisayo nezingenathemba ngokuphila. |
| Ukukhathazeka | Kukufundisa ukubona nokubhekana nemicabango ebangela ukwesaba nokukhathazeka okungadingekile. |
| Imicabango nezenzo ezingafuneki (isifo sokuzikhukhumeza ngokweqile - i-OCD) | Kusiza ukulawula imicabango ephindaphindwayo nengafunwa kanye nezenzo ezithathwayo ngenxa yayo. |
| Isifo sokucindezeleka ngemva kokucindezeleka (PTSD) | Kusiza ekuphatheni imicabango nemizwa emibi ehlobene nezenzakalo ezibuhlungu. |
| Isifo Sokungakwazi Ukugxila (ADHD) | Kusiza ekuthuthukiseni amakhono afana nokuhlela, ukuhlela, kanye nokulawula imizwa. |
| Ukwesaba Okuhlukahlukene | Kusiza ekushintsheni imicabango ebangela ukwesaba ngokweqile izinto noma izimo ezithile. |
| Izinkinga zokudla | Kusiza ekushintsheni imicabango emibi nengaphilile ngomzimba nokudla. |
| Inkinga yokusebenzisa izidakamizwa | Ufundisa indlela yokubona nokubhekana nemicabango nezimo ezibangela ukusetshenziswa kwezidakamizwa. |
| Ukuphatha ezinye izimo zomzimba | |
| Ukungalali | Kukusiza ukuthi ulale kangcono ngokushintsha imicabango nemikhuba ephazamisa ubuthongo. |
| Ubuhlungu obungapheli | Kusiza ukuphila nobuhlungu nokulawula imicabango emibi ngobuhlungu. |
| I-Irritable Bowel Syndrome (IBS) | Kusiza ukulawula ukwanda kwezimpawu ezibangelwa ukucindezeleka. |
| Ngezinselele zokuphila kwansuku zonke | |
| Izinkinga zobudlelwano/isehlukaniso | Kusiza ekuthuthukiseni amakhono okuxhumana nokuxazulula izingxabano. |
| Izinkinga emsebenzini | Kusiza ukubhekana nokucindezeleka nezinkinga emsebenzini. |
| Usizi | Kusiza ukubhekana nosizi nobuhlungu bokulahlekelwa othandekayo. |
Ngaphezu kwalokho, i-bipolar disorder kanye ne-Ukwelashwa kwe-CBT kanye nemithi kungaletha imiphumela emihle kakhulu ezimweni ezifana ne-schizophrenia.
Ngingamthola kanjani umeluleki owenza i-CBT?
Lona umbuzo obaluleke kakhulu. Ukuthola umuntu ofanelana naye futhi ongamethemba ngezinye izikhathi kungathatha isikhathi. Kodwa ungakhathazeki ngakho.
Into engcono kakhulu ongayenza ukubuza udokotela womndeni wakho ngalokhu. Uzokwazi ukukuncoma isazi sokusebenza kwengqondo esiqeqeshiwe nesinekhono.
Ngaphezu kwalokho, ungacela iseluleko kumngane omethembayo noma ilungu lomndeni. Kubalulekile futhi ukuqinisekisa ukuthi umeluleki omkhethayo uyafaneleka, uvunyelwe nguhulumeni, futhi unelayisensi emkhakheni wakhe. Futhi, hlola ukuze ubone ukuthi unolwazi yini ngenkinga onayo (isib. ukucindezeleka, ukukhathazeka).
Isebenza kanjani i-CBT therapy?
I-CBT iyindlela yokwelapha esekelayo, engahluleli, futhi ephephile evumela ukuthi ukhulume ngokukhululekile nganoma yini esemqondweni wakho. Cabanga ngomeluleki wakho njengomlingani wakho. Nisohambweni ndawonye.
Lokhu kwelashwa kuyinqubo yesinyathelo ngesinyathelo.
- Okokuqala: Ukuqonda inkinga: Ezifundweni ezimbalwa zokuqala, uzokhuluma ngezinselele obhekene nazo, izimpawu obhekene nazo, kanye nokwesaba kwakho. Uma uke watholakala unesifo sengqondo ngaphambilini, khuluma nangalokho. Lesi yisinyathelo esibalulekile ekubekeni imigomo yakho yokwelashwa.
- Okwesibili: Ukubuza imibuzo nokuhlola: Kuye ngesimo sakho, umeluleki uzokubuza imibuzo. Mhlawumbe udinga ukukhuluma ngesenzakalo esidlule, ukwesaba kwakho, ukuziphatha kwakho, kanye nendlela ocabanga ngayo. Njengoba nobabili nixoxa ngalezi zinto ngokujulile ndawonye, nizothola ukuqonda okungcono kwendlela enisabela ngayo ezinseleleni zempilo.
- Okwesithathu: Ukuthola imicabango kanye nokuziphatha okuyinkinga: Ngokuxoxa, umeluleki wakho uzokusiza ukuthi uqaphele kakhulu indlela osabela ngayo ezimweni ezinzima. Ndawonye, nizobona imizwa emibi, izinkolelo, kanye nokuziphatha okubangela izinkinga zakho. Ungase ucelwe ukuthi ubhale phansi lezi zimo kanye nemicabango onayo ngaleso sikhathi encwadini yezenzakalo.
- Okwesine: Ukusebenzela ukushintsha leyo micabango nokuziphatha: Okulandelayo, umeluleki wakho uzokusiza ukuthi uthole ukuthi ungayishintsha kanjani le mizwa emibi, imicabango, kanye nemikhuba. Uzoshintsha indlela obheka ngayo izinkinga bese uqala ukuzijwayeza izindlela ezinhle zokucabanga kanye nokuziphatha. Ngemuva kwalokho, uzosebenzisa lokhu kufunda okusha ukubhekana nezinselele zesikhathi esizayo.
Khumbula, awukwazi ukulindela imiphumela esheshayo evela ku-CBT. Kuthatha isikhathi, futhi ngezinye izikhathi kungazwakala kunzima ekuqaleni. Kodwa uma uqhubeka uzama futhi usebenzisana nomeluleki wakho, uzobona izinguquko ezinkulu ngokuhamba kwesikhathi.
Yiziphi izinzuzo kanye nokungalungi kwalokhu kwelashwa?
Inzuzo enkulu ye-CBT ukuthi ikusiza ukuthi uqaphele kakhudlwana imizwa yakho, imicabango, kanye nokuziphatha kwakho. Ngemva kokwelashwa, abantu abaningi bahlakulela imikhuba enempilo. I-CBT ngeke isuse izinto ezikucindezelayo empilweni yakho, kodwa ingakusiza ukuthi ubhekane nazo ngendlela enhle futhi uthuthukise impilo yakho yengqondo iyonke.
Izifundo zibonise ukuthi i-CBT isebenza kahle njenge, noma isebenza kahle kakhulu kunezinye izindlela zokwelashwa kwengqondo noma eminye imithi.
Ngakolunye uhlangothi , ngezinye izikhathi ungase uzizwe ukhathazekile futhi ukhathazekile kancane ngesikhathi sokwelashwa. Akulula ukukhuluma ngokwesaba kwakho okujulile kanye nokuhlangenwe nakho okubuhlungu. Kodwa ungakhathazeki, umeluleki wakho uzokusiza ukubhekana naleyo mizwa.
Kuthatha isikhathi esingakanani ukwelashwa kwe-CBT?
Ukwelashwa kwe-CBT kuvame ukuthatha amasonto ayi-12 kuya kwangama-20. Kodwa-ke, ngenxa yokuthi umuntu ngamunye uhlukile futhi izimo zempilo yengqondo ziyinkimbinkimbi, ubude bokwelashwa bungahluka.
Ungakhathazeki ngokuthi kuzothatha isikhathi esingakanani ukubhekana nezinkinga zakho nokuphila impilo engcono. Into ebalulekile ukuthi ucele usizo. Ngisho nokuthuthuka okuncane kuyintuthuko enkulu.
Kufanele ngimbone nini udokotela?
Kuvamile ukuzizwa ungakhululekile ngesikhathi sokwelashwa. Kodwa-ke, uma izimpawu zakho ziba zimbi kakhulu , noma uma uzizwa ukhathazekile kakhulu noma ucindezelekile, bona udokotela wakho ngokushesha.
Uma ucabanga ngokuzibulala, noma ukuzilimaza wena noma abanye, sicela ufune iseluleko sezokwelapha ngokushesha. Lokhu kubaluleke kakhulu.
Ukuvuma ukuthi unenkinga yempilo yengqondo nokufuna usizo ngayo kungaba nzima ngezinye izikhathi. Kodwa kubalulekile ukwenza kanjalo. Ukwelashwa nge-CBT kungakusiza uqonde futhi unqobe izinto ezikuvimbela ukuba uphile impilo egcwele nenempilo.
Umlayezo Wokuya Nawe Ekhaya
- I-CBT iyindlela yokwelapha yokukhuluma ekusiza ukuthi ushintshe imicabango yakho emibi kanye nezindlela zokuziphatha.
- Isebenza kahle kakhulu ezimweni zengqondo ezifana nokucindezeleka, ukukhathazeka, kanye ne-OCD, kanye nezinkinga ezifana nobuhlungu obungapheli kanye nokungalali.
- Lokhu kuwukubambisana phakathi kwakho nomeluleki wakho. Ngokubambisana, nisebenzela ukufeza imigomo yenu.
- Nakuba ukwelashwa kuthatha isikhathi, ngesineke nokuzinikela, ungalithuthukisa nakanjani izinga lempilo yakho.
- Uma ubhekene nokucindezeleka kwengqondo, ungalokothi unqikaze ukufuna usizo kuchwepheshe ofanelekayo. Uma ungabaza, khuluma nodokotela wakho njalo.
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