Isixazululo sezinkinga zengqondo: Ake sifunde konke mayelana ne-CBT! (Ukwelashwa Kokuziphatha Kokuqonda)

Ingabe ngezinye izikhathi uzizwa sengathi uhlala ukhathazeka ngezinto ezifanayo? Noma ingabe ukhungathekiswa ngisho nezinto ezincane kakhulu? Siyazi ukuthi lezi zinto zingathinta kangakanani izimpilo zethu. Kodwa bewazi ukuthi kukhona ukwelashwa okuqinisekiswe ngokwesayensi okungashintsha la maphethini okucabanga? Yilokho esikhuluma ngakho namuhla, indlela ethandwayo ethi 'Cognitive Behavioral Therapy' noma indlela ye-CBT esisizayo.

Kalula nje, iyini i-CBT?

I-CBT, noma i-Cognitive Behavioral Therapy , uhlobo lwe-psychotherapy oluhilela ukukhuluma nothile ngezikhathi ezithile zeseshini enomgomo othize. Kufana nokukhuluma nothile ukuze amsize. Odokotela bezengqondo, izazi zengqondo, kanye nabeluleki basebenzisa le ndlela ukwelapha izifo zengqondo ezahlukahlukene kanye nezinkinga zomzwelo.

Le ndlela yokwelapha isekelwe ezimisweni eziningana ezilula kakhulu, kodwa ezinamandla kakhulu.

• Izindlela zokucabanga ezingalungile: Esinye sezizathu zezinkinga zethu zengqondo izindlela zokucabanga ezingalungile nezingenalusizo emakhanda ethu.
• Ukuziphatha okubi okujwayelekile: Ngokufanayo, kunezindlela zokuziphatha ezingalungile esizithuthukise ngokungazi ngokuhamba kwesikhathi.
• Izinkolelo ezingamanga ngathi kanye nomhlaba: Ngezinye izikhathi sinezinkolelo ezingamanga ngathi kanye nomhlaba. Izibonelo zalezi zifaka phakathi izinkolelo ezinjengokuthi "Angisoze ngalunga," "Akekho ongithandayo," njalo njalo.
• Ushintsho lungenzeka: Into ebalulekile ukuthi singashintsha zonke lezi zinto. Ngokufunda ukubhekana kangcono nale micabango nokuziphatha, singanciphisa izimpawu futhi sithuthukise inhlalakahle yengqondo.

Ku-CBT, uchwepheshe wakho wezokwelapha uyakusiza ukuthi ubheke ngokujulile imicabango nemizwa yakho. Uqala ukuqonda ukuthi indlela ocabanga ngayo ithinta kanjani indlela owenza ngayo izinto. Ngale ndlela, ungakhululeka ekucabangeni okubi kanye nezindlela zokuziphatha futhi ufunde ukucabanga nokwenza ngezindlela ezinempilo nezinhle.

Yiziphi izinhlobo zezifo i-CBT engasiza ngazo?

I-CBT iyithuluzi eliwusizo kakhulu elisetshenziselwa ukwelapha izinkinga eziningi zengqondo nezingokomzwelo. Noma ubani kusukela ezinganeni kuya kubantu abadala angazuza kulokhu kwelashwa.

Ithebula elingezansi libonisa izimo eziyinhloko lapho ukwelashwa kwe-CBT kuzuzisa khona.

Ngaphezu kwalokho, izifundo zithole ukuthi i-CBT iyasebenza kakhulu uma ihlanganiswa nemithi yezimo ezifana ne-bipolar disorder kanye ne-schizophrenia.

Ukwelashwa kwe-CBT kusebenza kanjani?

I-CBT iyindlela yokwelapha ehlelekile kakhulu, esekelwe enkulumweni. Umelaphi udala indawo ephephile lapho ungakhuluma khona ngokukhululeka ngemizwa yakho, ngaphandle kokwahlulela. Ngokuvamile kwenziwa ochungechungeni lwezikhathi ezithatha phakathi kwamasonto ama-5 nama-20.

Cabanga ngomeluleki wakho njengomngane, kodwa oqeqeshwe ngokukhethekile ukukuqondisa kulolu hambo. Imiphumela ayinakulindeleka ngobusuku obubodwa. Lolu uhambo oluthatha isikhathi, futhi ngezinye izikhathi lunzima kancane, kodwa lufanele.

Izinyathelo kule nqubo

1. Ukuqonda inkinga: Ezifundweni ezimbalwa zokuqala, uzokhuluma ngezinselele obhekene nazo, izimpawu obhekene nazo, kanye nokwesaba kwakho. Uma uke watholakala unesifo sengqondo ngaphambilini, kubaluleke kakhulu ukutshela udokotela ngakho. Lena yindlela imigomo yokwelashwa ebekwa ngayo.

2.Ukujula Ngokubuza Imibuzo: Kuye ngesimo sakho, umelaphi uzokubuza imibuzo eyahlukahlukene. Bazokhuluma ngezenzakalo zesikhathi esidlule, ukwesaba kwakho, indlela oziphatha ngayo, nezinto ozicabangayo. Ngale ngxoxo, uzothola ukuqonda okungcono kwendlela obhekana ngayo nezinselele empilweni.

3. Ukukusiza ukuthi ubone imicabango kanye nokuziphatha okubi: Phakathi nalesi sikhathi, uchwepheshe wakho wezokwelapha uzokukhuthaza ukuthi unake kakhulu indlela osabela ngayo ezimweni ezinzima. Ndawonye, ​​​​nizobona imizwa emibi, izinkolelo, kanye nokuziphatha okubangela izinkinga zakho. Ungase futhi ucelwe ukuthi ubhale lokhu encwadini.

4. Ukukusiza ukuthi uzishintshe: Lesi yisinyathelo esibaluleke kakhulu. Uchwepheshe wezokwelapha ukufundisa ukuthi ungayishintsha kanjani leyo micabango nemikhuba emibi etholakele. Ushintsha indlela obheka ngayo izinto futhi ufunde ukuthuthukisa amaphethini nemikhuba emihle yokucabanga. Bese, usebenzisa la makhono amasha ukubhekana nanoma yiziphi izinselele eziza kuwe esikhathini esizayo.

Ngingamthola kanjani uchwepheshe wezokwelapha we-CBT omuhle?

Lokhu kungaba nzima ngezinye izikhathi, kodwa ungapheli amandla. Kubaluleke kakhulu ukuthola umuntu ofanele wena.

• Buza udokotela wakho: Udokotela wakho womndeni (GP) angakunikeza isiqondiso esihle kulokhu. Angase akwazi ukukudlulisela kudokotela wezifo zengqondo oqeqeshiwe, isazi sokusebenza kwengqondo, noma umeluleki.
• Buza abantu ongabathemba: Buza umngane noma ilungu lomndeni olethembayo ngalokhu.
• Hlola iziqu: Qiniseka ukuthi umelaphi omkhethayo unguchwepheshe ovunyelwe nguhulumeni futhi onelayisensi emkhakheni wakhe. Futhi, hlola ukuze ubone ukuthi unolwazi yini ngokwelapha isimo sakho (isib. ukucindezeleka, ukukhathazeka).

Ngezinye izikhathi ungase uzizwe ucindezelekile kancane ngesikhathi sokwelashwa. Lokhu kungenxa yokuthi ukukhuluma ngemizwa nezenzakalo zesikhathi esidlule esizicindezele isikhathi eside kungaba buhlungu kancane. Kodwa ungakhathazeki, uchwepheshe wakho wezokwelapha uzokusiza ukubhekana naleyo mizwa.

Uma ucindezeleke kakhulu ukuba wedwa, noma uma unemicabango yokuzilimaza, sicela ubone udokotela wakho ngokushesha noma uye eMnyangweni Wezimo Eziphuthumayo wesibhedlela esiseduze (i-ETU).