Ingabe ngezinye izikhathi uzizwa ukhungathekile, ukhungathekile, noma ungenathemba nhlobo ngokuphila? Sonke sinezinsuku lapho sizizwa sidabukile futhi sidangele. Kodwa uma lo muzwa uqhubeka futhi uthinta imisebenzi yakho yansuku zonke, kungaba uphawu lokucindezeleka. Abantu abaningi bacabanga ukuthi imithi iyindlela kuphela yokwelapha lokhu. Kodwa bewazi ukuthi ngezinye izikhathi kukhona indlela yokwelapha ephumelela kakhulu, ebizwa ngokuthi i-talk therapy, kunemithi? Yilokho esikubiza ngokuthi 'Cognitive Behavioral Therapy' noma '(CBT)' ngamafuphi.
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Kalula nje, iyini i-CBT?
I-CBT uhlobo lokwelapha ngenkulumo. Lokhu kusho ukuthi awunikezwa imithi. Kunalokho, umeluleki noma umelaphi oqeqeshiwe ukhuluma nawe futhi akusize ukuthi ubone izindlela zokucabanga ezimbi.
Cabanga ngalokhu. Lezi ezinye zemicabango evame ukuvela engqondweni yomuntu onesifo sokucindezeleka:
- "Anginandaba."
- "Akukho engikwenzayo okulungile."
- "Akekho ongibheka njengobalulekile."
- "Impilo yami ayisoze yaba ngcono, iba yimbi kakhulu nsuku zonke."
Lokhu akuzona nje imicabango. Kuthinta ngqo imizwa yakho, ukuziphatha kwakho, kanye nendlela osebenza ngayo. Okwenzekayo ekwelashweni kwe-'CBT' ukuthi uqala ngokuqaphela le micabango engalungile nengaphilile . Uyakwazi ukuziqonda ngokuthi, "O... nginalo mcabango, akunjalo?"
Okulandelayo, umelaphi uzokufundisa ukuthi ungayishintsha kanjani leyo micabango emibi ngemicabango engokoqobo neyakhayo . Lokhu kufana nokususa uhlelo olubi ekhanda lakho bese ufaka olusha, olungcono.
Isibonelo, uma uvuka ekuseni, ungase ucabange, "Ngivuka ngenzeni namuhla? Akunamsebenzi." Ngemva kokuzijwayeza i-'CBT,' ungase ucabange ngokushesha, "Cha, lokhu akulona usizo kimi. Uma ngizama kancane, ngingathola imiphumela engcono. Ngizovuka nje embhedeni ngizame."
Lolu shintsho oluncane endleleni ocabanga ukuthi luzoba nomthelela omkhulu ekuziphatheni kwakho. Kancane kancane, ukucindezeleka kwakho kuzoqala ukuncipha. Kungathatha amasonto noma izinyanga ezimbalwa, kodwa imiphumela iba yimpumelelo enkulu.
Isebenza kangakanani le ndlela yokwelapha?
I-CBT iyindlela yokwelapha ingqondo eqinisekisiwe kakhulu emhlabeni. Ezinye izifundo zibonise ukuthi i-CBT iyasebenza njengemithi yokucindezeleka, futhi ngezinye izikhathi isebenza kangcono kunemithi yokucindezeleka kubantu abanokucindezeleka okuncane kuya kokuphakathi.
Inzuzo enkulu ukuthi olunye ucwaningo luthole ukuthi abantu abathola ukwelashwa kwe-CBT banciphisa ingozi yabo yokubuyela emuva cishe ngo-50% uma kuqhathaniswa nalabo abaphuza imithi yodwa.
| Indlela yokwelapha | Izinzuzo nezinto okufanele uzicabangele |
|---|---|
| Ukwelashwa kwe-CBT kuphela | Kusebenza kahle kakhulu ekucindezelekeni okuncane kuya kokuphakathi. Akukho miphumela emibi evela emithini. Ufunda amakhono azohlala impilo yonke. |
| Imithi (Ama-antidepressant) kuphela | Kusebenza kahle ekucindezelekeni. Kodwa abanye abantu bangase babe nemiphumela emibi. Kukhona ithuba lokuthi lesi sifo sizophinde sibuye ngemva kokuyeka imithi. |
| Kokubili i-CBT kanye nemithi | Lena yindlela ephumelela kakhulu kubantu abaningi. Imiphumela yokwelashwa ingcono, futhi izinzuzo zihlala isikhathi eside. Inganconywa ngisho nasekucindezelekeni okukhulu. |
Kubaluleke kakhulu: Uma usuvele uthatha imithi yokucindezeleka, noma ngabe uqala i-CBT, ungalokothi uyeke ukuyithatha ngaphandle kokukhuluma nodokotela wakho. Ukuyeka imithi ngokuzumayo kungenza ukucindezeleka kwakho kube kubi kakhulu futhi kubangele ezinye izinkinga.
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Check Availability →Yini ongayilindela ngesikhathi sokwelashwa kwe-CBT?
Ungathola ukwelashwa kwe-CBT kudokotela wengqondo, umeluleki onelayisensi, noma omunye uchwepheshe wezempilo yengqondo oqeqeshiwe. Lezi zifundo zingenziwa mathupha, ekwelashweni kweqembu, noma ngesiqondiso sochwepheshe wezokwelapha kanye nezincwadi zokuzisiza.
Kwenzekani ngesikhathi seseshini yokwelapha?
Okokuqala, wena nodokotela wakho wezifo zengqondo nizosebenzisana ukuze ninqume imigomo yenu yokwelashwa.Isibonelo, ungazibekela imigomo efana nokuthi "Ngifuna ukunciphisa ukucindezeleka kwami" noma "Ngifuna ukunciphisa ukuphuza kwami utshwala."
I-CBT ayivamisile ukukhuluma kakhulu ngezimpawu zakho zangaphambilini noma zobuntu bakho. Kunalokho, igxila endleleni ozizwa ngayo, lokho okucabangayo, nokuthi ungazishintsha kanjani.
Ukwelashwa kuvame ukuthatha izikhathi eziyi-10-20. Abanye abantu bayalulama ngesikhathi esincane, kanti abanye badinga ukwelashwa okungaphezu konyaka. Udokotela wezokwelapha angakunikeza "umsebenzi wasekhaya" ongawenza ekhaya. Lokhu kuzokusiza ukuthi uzijwayeze lokho okufundayo.
Ngaphambi kokuphela kokwelashwa, umelaphi uzokufundisa amakhono ongawasebenzisa ukuvimbela ukucindezeleka ukuthi kungabuyi. Uma uke wazizwa ucindezelekile futhi, ungasebenzisa lezi zifundo kuwe.
Ungakhetha kanjani uchwepheshe wezokwelapha omuhle?
Leli iphuzu elibaluleke kakhulu. Uma ufuna usizo lwempilo yakho yengqondo, kufanele ukhethe umuntu oqeqeshwe kahle futhi ofanelekile. ESri Lanka, Odokotela Bengqondo bangodokotela abangochwepheshe abaneziqu zezokwelapha (MBBS) abangakunikeza imithi. Odokotela Bengqondo Nabeluleki ngabantu abaye bathola ukuqeqeshwa okukhethekile kwezokwelapha ngokukhuluma.
Ngaphambi kokukhetha uchwepheshe wezokwelapha, cabanga ngalezi zinto:
- Iziqu kanye nokubhalisa: Buza ngeziqu zabo zemfundo (i-bachelor's, i-postgraduate) kanye nokuqeqeshwa kobungcweti.
- Ubuchwepheshe: Bheka ukuthi ngabe baphatha ukucindezeleka ngqo yini. Abanye bagxile kwezinye izimo, njengezinkinga zokudla noma i-PTSD.
- Indlela ozizwa ngayo: Into ebaluleke kakhulu ukuthi ungamethemba umelaphi wakho nokuthi bangakuseka. Uma uzizwa ungakhululekile noma ungaboni ntuthuko, cabanga ngokushintshela komunye umelaphi. Akukho lutho olungalungile ngalokho.
Uma ubuza udokotela womndeni wakho ngalokhu, uzokwazi ukuncoma uchwepheshe wezokwelapha oqeqeshiwe.
Umlayezo Wokuya Nawe Ekhaya
- I-CBT iyindlela yokwelapha ukucindezeleka ephumelela kakhulu, esekelwe enkulumweni.
- Lokhu kukufundisa ukubona izindlela zakho zokucabanga ezimbi bese uzishintsha ngemicabango engokoqobo neyakhayo.
- Kwezinye izimo, i-CBT ingaba ngcono kunemithi. Ukuhlanganisa i-CBT nemithi kungandisa ukusebenza kahle.
- Uma usuvele uthatha imithi, ungalokothi uyeke ukuyithatha ngaphandle kweseluleko sikadokotela.
- Khetha kuphela umelaphi oqeqeshwe kahle, ofanelekayo, futhi othembekile ekwelashweni. Cela iseluleko kudokotela womndeni wakho ngalokhu.
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