Ingabe unenkinga yokulawula imizwa yakho? Ake sixoxe nge-DBT (Dialectical Behavior Therapy)!

Ingabe ngezinye izikhathi uzizwa sengathi ngisho nezinto ezincane kakhulu zikwenza uzizwe udabuke kakhulu, uthukuthele, noma uphatheke kabi? Awukwazi yini ukulawula leyo mizwa futhi uzizwe ungenalusizo? Ukuphila nemizwa enjalo enzima kunzima kakhulu. Namuhla, sizokhuluma ngendlela yokwelapha ekhethekile ephumelela kakhulu eyenzelwe ukusiza abantu abanjalo. Lokhu kubizwa ngokuthi i-DBT, okusho ukuthi i-Dialectical Behavior Therapy.

Kalula nje, iyini i-DBT?

I-DBT iwuhlobo lokwelapha ngenkulumo. Isekelwe ku-CBT, esike sayizwa sonke, okuyi- Cognitive Behavioral Therapy . Kodwa-ke, i-DBT yenzelwe ngqo ukusiza abantu ababhekene nemizwa enamandla kakhulu nenzima.

Kalula nje, ukwelashwa kwe-CBT kusisiza siqonde ukuthi indlela esicabanga ngayo ithinta kanjani imizwa nokuziphatha kwethu. I-DBT idlulela ngalé kwalokho.

Igama elithi "dialectical" lisho "ukuhlanganisa imibono emibili ephikisanayo." Yilokhu okwenzekayo ekwelashweni kwe-DBT. Yilokho:

1. Ukwamukela: "Yebo, ngizizwa ngale ndlela njengamanje, nginenkinga le, yiqiniso lelo." Kukusiza ukuthi wamukele isimo sakho.

2. Ngesikhathi esifanayo, sebenzela ushintsho oluhle (Ushintsho) : Ngemva kokwamukela isimo, sizokusiza ukusinqoba, ushintshe ukuziphatha okulimazayo, futhi uthuthukise impilo yakho.

Le ndlela yokwelapha yasungulwa ngawo-1970 yisazi sokusebenza kwengqondo saseMelika okuthiwa uMarsha Linehan.

Ukwelashwa kwe-DBT kusiza bani?

I-DBT iyindlela yokwelapha ephumelela kakhulu kubantu abanenkinga yokulawula nokulawula imizwa yabo. Ucwaningo lukhombisile ukuthi inikeza impumuzo ebalulekile, ikakhulukazi kulabo abanezimo zempilo yengqondo ezilandelayo:

Into ebalulekile ukuthi zonke lezi zimo zinento eyodwa efanayo. Okusho ukuthi, zisebenzisa izindlela ezingaphili kahle nezingenampilo zokulawula imizwa yazo enamandla nengemihle. Ukwelashwa kwe-DBT kubafundisa indlela yokubhekana nemizwa yabo ngendlela enempilo esikhundleni sokusebenzisa izindlela ezingaphili kahle.

Ukwelashwa kwe-DBT kusebenza kanjani?

Umgomo oyinhloko womeluleki we-DBT ukudala ibhalansi phakathi kokwamukela noshintsho esixoxe ngalo ngaphambili. Umeluleki uyakusiza ufunde amakhono amasha okulawula kangcono imizwa yakho.

Ukwelashwa kwe-DBT kuvame ukuba nezingxenye ezine:

1. Ukuhlolwa Kwangaphambi Kwe-DBT

2. Ukwelashwa komuntu ngamunye

3. Ukuqeqeshwa kwamakhono emaqenjini

4. Ukuqeqeshwa kwezinkinga ngocingo

Ake sibheke ingxenye ngayinye yalezi ngokwahlukana.

1. Ukuhlolwa Kwangaphambi Kwe-DBT

Ngaphambi kokuba uqale ukwelashwa, umelaphi wakho uzokhuluma nawe ukuze abone ukuthi lokhu kwelashwa kukufanele yini. Bazokubuza imibuzo futhi bakuchazele ukuthi i-DBT isebenza kanjani. Uma unesifiso salokhu kwelashwa, bazokucela ukuthi uzibophezele kukho isikhathi esithile.

2. Ukwelashwa Komuntu Ngamunye

Kulokhu, uhlangana nodokotela wakho wedwa kanye ngesonto. Iseshini ngayinye ithatha cishe imizuzu engama-40-60. Le mihlangano ngayinye inezinhloso eziningana eziyinhloko:

• Uma unemicabango yokuzibulala noma ukuziphatha okuzilimazayo, okusiza ekunciphiseni lokho futhi kukugcine uphephile .
• Ukunciphisa ukuziphatha okuphazamisa ukwelashwa.
• Ukukusiza ukufeza imigomo yakho yokuphila nokuthuthukisa ikhwalithi yempilo yakho.
• Ukukufundisa amakhono amasha ongawasebenzisa ukuze uthathe indawo yemikhuba yakho emibi.

Ngokuvamile, umelaphi wakho uzokucela ukuthi ugcine ideshinali yansuku zonke yemizwa nezenzo zakho. Lokhu kubizwa ngokuthi "ikhadi ledayari." Kufana nedayari encane lapho ubhala khona imizwa nezenzo zakho zosuku. Kufanele ulethe lokhu esimisweni ngasinye. Ngemuva kwalokho, wena nomelaphi wakho ninganquma ukuthi yini ebaluleke kakhulu okufanele nixoxe ngayo ngalolo suku.

3. Ukuqeqeshwa Kwamakhono Emaqenjini

Lokhu kuhlukile kancane. Kulokhu, umelaphi ukufundisa amakhono amasha neqembu labanye abantu. Kodwa lokhu akuyona "ukwelashwa kweqembu." Okusho ukuthi, akuyona indawo lapho ukhuluma khona ngezinkinga zakho zomuntu siqu nawo wonke umuntu. Kufana nokufundisa ekilasini, indawo lapho ufunda khona izinto ezintsha.

Kunamakhono amane ayinhloko afundiswa ekwelashweni kwe-DBT. Lawa awusizo kakhulu empilweni yakho yansuku zonke.

4. Ukuqeqeshwa Kwezinkinga Zocingo

Lesi esinye isici esibalulekile se-DBT. Kusho ukuthi ungashayela ucingo umelaphi wakho ukuze akusize esimweni esiphuthumayo, phakathi nezikhathi zakho zokwelashwa.

Ngokwesibonelo:

• Uma uzizwa sengathi ufuna ukuzilimaza ngokuzumayo.
• Uma uzizwa ubambekile ekuzameni ukusebenzisa ikhono olifundile empilweni yakho yansuku zonke, thola iseluleko salokho okufanele ukwenze ngaleso sikhathi.

Kodwa-ke, umelaphi uzobeka imingcele ecacile yokuthi ungakhuluma nini futhi ngaphansi kwamuphi umthetho. Lezi zingcingo ngokuvamile zimfushane, futhi azithathi indawo yemihlangano yomuntu ngamunye noma yeqembu.

Ngingamthola kanjani umelaphi we-DBT omuhle?

Ukuthola uchwepheshe wezokwelapha omuhle ngezinye izikhathi kungaba umsebenzi othatha isikhathi futhi onzima. Kodwa ungakhathazeki ngakho. Into engcono kakhulu ongayenza ukubuza udokotela wakho womndeni , omethembayo, ngalokhu. Uzokwazi ukukudlulisela kumuntu ofanele.

Ngaphezu kwalokho, uma unodokotela wezokwelapha onesithakazelo kuye, kuwumqondo omuhle ukubabuza imibuzo embalwa efana nale:

• "Uqeqeshwa kanjani ku-DBT?"
• "Ingabe wenza ukwelashwa kwe-DBT okuphelele? Noma ingabe inguqulo yayo eguquliwe?"
• "Ingabe uyilungu leqembu lokwelulekwa kwe-DBT?"
• "Iyini inqubomgomo yakho mayelana nezingcingo noma ama-imeyili ngezimpelasonto?"
• "Ulindele ukuthi ngichithe isikhathi esingakanani kule nqubo yonke yokwelashwa?"

Yiziphi izinzuzo nezinselele zokwelashwa kwe-DBT?

Ucwaningo lukhombisile ukuthi ukwelashwa kwe-DBT kuyasiza kakhulu kubantu abane-BPD. Izinzuzo zifaka:

• Ukunciphisa ukuziphatha okulimazayo kanye nentukuthelo.
• Ukunciphisa inani lezinsuku ezichithwa esibhedlela.
• Ukusetshenziswa kwezidakamizwa notshwala okuncishisiwe.
• Ukuncipha kwezimpawu zokucindezeleka.

Nokho, i-DBT ayilungele wonke umuntu, futhi akulula.

I-DBT ingaba yimpumelelo enkulu kuwe uma ulungele lezi zinto:

• Uma ufuna ngempela ukwenza ushintsho oluhle .
• Zibophezele ngokuphelele ekwelashweni futhi ulungele ukwenza umsebenzi wakho wesikole .
• Uma usukulungele ukugxila esikhathini samanje nesesikhathini esizayo , esikhundleni sokuhlala ugxile esikhathini esidlule.
• Uma kungenzeka, hlanganyela emihlanganweni yeqembu nabanye.

Kuthatha isikhathi esingakanani lokhu kwelashwa?

Ukwelashwa kwe-DBT kuvame ukuthatha okungenani izinyanga eziyisithupha kuya onyakeni . Kodwa wonke umuntu uhlukile. Izinkinga zempilo yengqondo ziyinkimbinkimbi. Ngakho ungalindeli ukuthi zonke izinkinga zakho zizophela ngonyaka. Izimo ezifana ne-BPD, ikakhulukazi, zingathatha iminyaka ukuze zelashwe.

Ungakhathazeki ngesikhathi. Into ebaluleke kakhulu ukuthi ufune usizo. Ngisho nokuthuthuka okuncane kuyintuthuko enkulu.

Yini okufanele uyenze uma kunesimo esiphuthumayo?

Kubaluleke kakhulu ukuya emihlanganweni yakho yokwelashwa njalo.

Uma unesimo esiphuthumayo, njengemicabango yokuzibulala, khuluma nodokotela wakho uma ungakwazi.

Uma ungakwazi ukuxhumana nodokotela wakho wezifo zengqondo, ungesabi. Shayela i-NIMH Mental Health Helpline ku-1926 ngokushesha. Bayatholakala amahora angama-24 ngosuku ukukusiza. Noma iya eMnyangweni Wezimo Eziphuthumayo (ETU) wesibhedlela esiseduze nawe.

I-DBT iyindlela yokwelapha ephumelela kakhulu kubantu ababhekene nemizwa emibi kakhulu. Ukuthola uchwepheshe wezokwelapha ofanele wena kungaba nzima futhi kudle isikhathi. Kodwa ungayeki. Uma uqala ukwelashwa ngokushesha futhi uzibophezele kukho, kulapho ungaqala khona ukuphila impilo engcono ngokushesha.