Ingabe uhlushwa ukucindezeleka? Noma ingabe kukhona umuntu omaziyo ohlushwa yilesi simo? Abantu abaningi bacabanga ukuthi okuwukuphela kwendlela yokwelapha ukucindezeleka ukusebenzisa imithi. Kodwa empeleni, kukhona enye indlela enamandla njengemithi futhi ilethe imiphumela ephumelelayo kubantu abaningi. Lokho ukwelashwa kwengqondo, noma njengoba sikubiza nje, ukukhuluma ngokwelashwa. Mhlawumbe uke wezwa ngakho. Ake sibone ukuthi kungakusiza kanjani namuhla.
Iyini le ndlela yokwelapha ingqondo?
Kalula nje, ukwelashwa kwengqondo ukukhuluma nochwepheshe wezempilo yengqondo mayelana nempilo yakho yengqondo kanye nezinkinga ezihlobene nayo. Akuyona nje ingxoxo. Kuyindlela yesayensi ekusiza ukuxazulula izinkinga zakho zengqondo futhi uthuthukise impilo yakho yengqondo.
Cabanga ukuthi kungaba impumuzo engakanani ukukwazi ukwabelana ngayo yonke imithwalo yakho nokudideka kwakho nomuntu omethembayo nomaziyo. Ukwelashwa kwengqondo kumane nje kunjalo.
Ake sibheke ezinye zezinzuzo ozothola kulolu hlobo lokwelapha.
| Izinzuzo zalokhu | Kalula nje... |
|---|---|
| Kukusiza ukuthi ubhekane nezikhathi ezinzima empilweni. | Ufunda ukubhekana nenkinga ngaphandle kokwethuka uma iphakama. |
| Kukusiza ukuthi ubone izinkolelo nokuziphatha okulimazayo kuwe futhi kukuqondise ukuthi uzishintshe ngezinempilo. | Esikhundleni sokucabanga ukuthi, "Akukho lutho olungisebenzelayo," ngizijwayeza ukucabanga ukuthi, "Ngizozama." |
| Kukusiza ukuthi uqonde ngokujulile ubudlelwano bakho kanye nokuhlangenwe nakho kwakho kwangaphambilini. | Uqala ukuqonda ukuthi kungani uhlala unezinkinga nabantu abathile, ukuthi kungani ungenakukhohlwa izinto ezithile. |
| Thola izinto ezibangela ukucindezeleka bese uzifundisa ukuthi ungabhekana kanjani nazo. | Ufunda ukuthi wenzeni uma inhliziyo yakho ishaya ngamandla. |
| Kuqeda izimpawu zokucindezeleka. | Izinto ezinjengokudabuka, intukuthelo, kanye nesizungu ziyaphela kancane kancane. |
| Kukusiza ukuthi uzibekele imigomo ewusizo empilweni. | Ikukhombisa indlela yokwakha impilo yakho ezintweni ezincane ongazenza ngempela, ngaphandle kokulindela okukhulu. |
Yiziphi izinhlobo eziyinhloko ze-psychotherapy?
Ochwepheshe bezempilo yengqondo bakhetha indlela yokwelapha abayisebenzisayo ngokusekelwe ezidingweni zakho. Ngezinye izikhathi, inhlanganisela yezindlela ezimbili ingasetshenziswa. Ake sibheke izindlela ezivame kakhulu.
Ukwelashwa Kokuziphatha Kokuqonda (i-CBT)
Lena indlela ethandwa kakhulu futhi ephumelelayo esetshenziswa ezintweni eziningi, njengokucindezeleka, ukukhathazeka, ukusebenzisa kabi utshwala nezidakamizwa. Ucwaningo luye lwathola nokuthi le ndlela ye-CBT ngezinye izikhathi isebenza kangcono kunemithi.
Umqondo oyisisekelo we-CBT yilo:
- Izinkinga zethu zengqondo zivame ukubangelwa izindlela zokucabanga ezingalungile kanye nokuziphatha esikufundile ngokuhamba kwesikhathi.
- Ngokufunda ukulawula le micabango kanye nokuziphatha okungalungile, singanciphisa izimpawu zokucindezeleka.
Udokotela wakho uzokuqondisa ngezinto ezifana nalezi:
- Ukuthola imicabango engalungile nengenamsebenzi efika engqondweni yakho ("Angilutho," "Akekho ongithandayo") bese uzijwayeza ukuyibuka njengoba injalo .
- Ukusiza ukuqonda kangcono ukuziphatha kwabanye abantu kanye nezisusa zabo.
- Ukufundisa amakhono okuxazulula izinkinga lapho ubhekene nenkinga enzima.
- Kukusiza ukuthi wandise ukuzethemba kwakho ngamakhono akho.
- Ukukunika isibindi sokubhekana nokwesaba kwakho, esikhundleni sokukugwema.
- Ukuzijwayeza ukuxhumana okuhle nabanye (ngokusebenzisa izinto ezifana nokulingisa).
- Ukufundisa amasu okuphumula ukuze kuphumule ingqondo nomzimba.
Ukwelashwa Kwengqondo Kokusebenzisana Nabantu (IPT)
Le ndlela igxile kakhulu ebudlelwaneni bakho nabantu.Bheka izinkinga ebudlelwaneni. Ngoba ngezinye izikhathi lezi zinkinga zobudlelwano zingabangela nokucindezeleka. Isibonelo:
- Usizi noma ukulahlekelwa ongakwazi ukukuthwala futhi osakuzwa (Usizi) .
- Ushintsho olukhulu emsebenzini wakho noma empilweni yakho yomphakathi.
- Izingxabano ezingapheli nabathandekayo bakho.
- Ubunzima bokwakha ubudlelwano nabanye.
I-IPT iyindlela yokwelapha yesikhashana ekufundisa indlela yokuxhumana imizwa yakho ngempumelelo kanye nendlela yokuxhumana kangcono nabanye.
Ukwelashwa Kweqembu
Okwenzekayo kulokhu ukuthi iqembu labantu abangaba ngu-5 kuya ku-15 abanenkinga ethile njengokucindezeleka, njengawe, lihlangana ndawonye lixoxe ihora noma amabili ngesonto ngaphansi kokuqondiswa ngumelaphi noma amabili.
Cabanga nje, akulona yini induduzo enkulu ukwazi ukuthi kukhona abanye abantu abanezinkinga ezifana nezakho? Kuyinduduzo enkulu ukuqaphela ukuthi "Angingedwa onale nkinga." Leyo ingenye yezinzuzo ezinkulu zokwelapha ngeqembu.
Ezinye izindlela zokwelapha ezisetshenziswayo
Udokotela wakho angasebenzisa enye noma ngaphezulu yalezi zindlela ezilandelayo uma kudingeka.
| Uhlobo Lokwelapha | Kwenzekani ngalokhu? |
|---|---|
| Ukwelashwa Kokuziphatha Kokukhuluma (i-DBT) | Uhlobo lwe-CBT olusetshenziswa ukwelapha abantu abanemicabango yokuzibulala njalo kanye nezinye izimo. Lukufundisa ukulawula imizwa yakho nokushintsha ukuziphatha okungenampilo. |
| Ukwelashwa Kwengqondo | Sihlola ukuthi okuhlangenwe nakho kwakho kwasebuntwaneni kanye nemicabango emibi engaphansi kokuqonda kuthinta kanjani impilo yakho yengqondo yamanje. Lokhu kuzokusiza ukuthi uziqonde kangcono. |
| Ukuhlaziywa kwengqondo | Lolu uhlobo olujulile noluhlala isikhathi eside lokwelashwa kwengqondo. Kungadingeka uhlangane nomeluleki kathathu noma ngaphezulu ngesonto. |
| Ukwelashwa Okusekelayo | Udokotela wezifo zengqondo uzokukhuthaza, akuqondise, futhi akusize wakhe amandla owadingayo ukuze ulawule ukucindezeleka kwakho. Lokhu kuzokusiza ukuthi uthuthukise ukuzethemba kanye namakhono okuxhumana nabantu. |
| Ukwelashwa Kokwamukela Nokuzibophezela (ACT) | Lokhu kuhilela ukuhlonza imicabango nemizwa efika engqondweni yakho, ukufunda ukuyamukela esikhundleni sokulwa nayo, bese kukusiza ukuthi uzibophezele ekwenzeni izinguquko ezinhle empilweni yakho. |
Lezi zikhathi zokwelapha zenzeka kanjani?
Ngokuvamile, uzohlangana nodokotela wezokwelapha kanye ngesonto imizuzu engama-45 noma engama-60 ehhovisi labo. Kodwa manje kunezindlela ezahlukene zokwenza lokhu.
- Amaseshini aku-inthanethi (ngocingo lwevidiyo)
- Amavidiyo akhethwe ngokukhethekile
- Izincwadi Zokusebenzela
Ezinye zalezi zinhlelo zingenziwa ngaphansi kwesiqondiso someluleki wezempilo yengqondo , kanti ezinye zingenziwa wedwa.
Kodwa khumbula, ngaphambi kokukhetha noma iyiphi yalezi zindlela, kufanele nakanjani ukhulume nodokotela wakho. Nguye ozoqonda isimo sakho ngqo futhi anqume ukuthi iyiphi indlela yokwelapha engcono kakhulu kuwe. Ungalokothi wenze izinqumo ezinjengalezi wedwa.
Umlayezo Wokuya Nawe Ekhaya
- Ukwelapha ngengqondo kuyindlela yokwelapha ukucindezeleka efakazelwe ngokwesayensi futhi ephumelela kakhulu. Akuyona nje inkulumo.
- Lokhu akukhona nje ukukhuluma ngezinkinga ezisengqondweni yakho, kodwa kumayelana nokukufundisa amakhono owadingayo ukuze uphathe imicabango yakho, imizwa yakho kanye nokuziphatha kwakho.
- Kunezinhlobo ezahlukene zokwelapha, njenge-CBT kanye ne-IPT. Udokotela wakho uzokusiza ukhethe indlela engcono kakhulu kuwe.
- Lokhu kuwukubambisana phakathi kwakho nodokotela wakho wezifo zengqondo, ngakho khuluma ngakho konke obala nangokwethembeka.
- Lokhu kwelashwa kungenziwa ngemithi noma ngaphandle kwayo. Udokotela wakho ungumuntu ongcono kakhulu wokuthatha isinqumo ngakho. Ngakho xoxa nganoma yini naye.
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