Ingabe ngezinye izikhathi ukuthola kunzima ukulawula imizwa yakho? Ingabe uzizwa udabuke kakhulu ngisho nangezinto ezincane kakhulu, noma uzizwa sengathi uyathukuthela kakhulu kunalokho ocabanga? Ukuphila nemizwa enamandla kangaka akulula. Kodwa kunezindaba ezinhle. Kukhona ukwelashwa okukhethekile okungasiza kulezi zimo. Namuhla sizoxoxa ngakho. Kubizwa ngokuthi i-DBT, noma i-Dialectical Behavior Therapy.
Kalula nje, iyini i-DBT?
I-DBT, noma i-Dialectical Behavior Therapy, uhlobo lwe-psychotherapy olunikezwa ngokukhuluma. Empeleni lusekelwe kolunye ukwelashwa okudumile, i-Cognitive Behavioral Therapy (CBT) , futhi lwenzelwe ngqo abantu ababhekana nemizwa enamandla.
Igama elithi "Dialectical" kulokhu lisho "ukuhlanganisa imibono emibili ephikisanayo." Cabanga nje, le ndlela yokwelapha ikusiza, ngakolunye uhlangothi, ukwamukela iqiniso lempilo yakho kanye nokuziphatha kwakho njengoba kunjalo (ukuqinisekiswa/ukwamukelwa). Futhi, ngakolunye uhlangothi, ikusiza ukuthi ushintshe ukuziphatha okukubangela izinkinga futhi uthuthukise impilo yakho (ushintsho). Ukugcina ibhalansi phakathi kwale mibono emibili yokwamukela nokushintsha kuyingqikithi ye-DBT.
Le ndlela yokwelapha yasungulwa ngawo-1970 yisazi sokusebenza kwengqondo saseMelika okuthiwa uMarsha Linehan.
Ubani osiza kakhulu ukwelashwa kwe-DBT?
Noma ubani onenselele yokulawula nokulawula imizwa yakhe angazuza kakhulu kwi-DBT. Ucwaningo lukhombisile ukuthi le ndlela yokwelapha isebenza kahle kakhulu ezinkingeni eziningi zempilo yengqondo.
- Isifo Sobuntu Esibangelwa Yimingcele (BPD)
- Ukuziphatha kokuzilimaza
- Imicabango noma imizamo yokuzibulala (Ukuziphatha kokuzibulala)
- Isifo Sokucindezeleka Ngemva Kokuhlukumezeka (PTSD)
- Inkinga yokusebenzisa izidakamizwa
- Izinkinga zokudla, ikakhulukazi ukudla ngokweqile kanye ne-bulimia
- Ukucindezeleka
- Ukukhathazeka
Into ebalulekile ukuthi ukusekela zonke lezi zimo kuhlulekile futhi imizamo engemihle yokulawula imizwa enamandla nengemihle. I-DBT ikufundisa izindlela ezinempilo nezingcono zokubhekana nemizwa, kunezindlela ezidala lezo zinkinga.
Ukwelashwa kwe-DBT kusebenza kanjani?
Ekwelashweni kwe-DBT, umgomo oyinhloko wochwepheshe wakho wezokwelapha ukudala ibhalansi phakathi kokwamukela wena nezinselele zakho njengoba zinjalo (ukuqinisekiswa) nokukukhuthaza ukuthi wenze izinguquko ezinhle (ushintsho). Le ndlela yokwelapha ivame ukuba nezingxenye ezine eziyinhloko.
1. Ukuhlolwa Kwangaphambi Kwe-DBT: Ngaphambi kokuqala ukwelashwa, umelaphi uzokhuluma nawe ukuze abone ukuthi i-DBT ikufanele yini. Ngemva kokuchaza konke, futhi uma uvuma, bazokucela ukuthi uzibophezele kulokhu kwelashwa isikhathi esithile.
2. Ukwelashwa komuntu ngamunye: Kulokhu, uzohlangana nodokotela wakho wezifo zengqondo kanye ngesonto cishe imizuzu engama-40-60 wedwa. Ungase futhi ucelwe ukuba ugcine incwadi yemizwa yakho kanye nokuziphatha kwakho. Lokhu kuzokusiza nobabili ukuthi nibone amaphethini ezinkinga.
3. Ukuqeqeshwa kwamakhono emaqenjini: Lokhu akusikho ukwelashwa kweqembu. Njengasekilasini, umelaphi ufundisa iqembu amakhono amane abalulekile. Esikhundleni sokukhuluma ngezinkinga zakho, ukugxila lapha kukufunda la makhono.
4. Ukuqeqeshwa kwezinkinga ngocingo: Lena yingxenye ebaluleke kakhulu. Uma unomuzwa ocindezelayo ngokuzumayo, njengokuzilimaza, ngesikhathi seseshini yokwelapha, ungashayela ucingo kumelaphi wakho bese uthola usizo ngokushesha. Kodwa-ke, kunezikhathi nemikhawulo ebekiwe yalokhu.
Amakhono amane ayinhloko afundiswa ku-DBT
Ukwelashwa kwe-DBT kugxile kumakhono amane abalulekile akusiza ukuthi uphathe impilo yakho yansuku zonke ngempumelelo. Lawa ayisisekelo sokwelashwa.
| Ikhono | Kalula nje... (Kusho ukuthini) |
|---|---|
| Ukucabanga | Ukuba khona ngokugcwele nokuqaphela okwenzekayo esikhathini samanje, ngaphandle kokuzisola ngesikhathi esidlule noma ukwesaba ikusasa. Ukuzijwayeza ukuqaphela imicabango nemizwa yakho ngaphandle kokwahlulela. |
| Ukubekezelela Ukucindezeleka | Ukufunda ukuqonda nokuphatha imizwa ezimweni ezingakhululekile, ezibuhlungu, noma ezicindezelayo ngaphandle kokusebenzisa ukuziphatha okulimazayo kufana nokufunda indlela yokubhekana nentukuthelo engazelelwe. |
| Ukusebenza Kokuxhumana Komuntu Nomuntu | Ukufunda ukukhuluma ngokucacile ngalokho okufunayo nokungafisi (imingcele) ngendlela ehlonipha wena nabanye. Lokhu kuhlanganisa nokukwazi ukuthi “Angikwazi” lapho kudingeka. |
| Ukulawulwa Kwemizwa | Ukuqaphela kakhudlwana imizwa yakho, ukuyiqonda, kanye nokuba nekhono elingcono lokuyilawula. Ukufunda ukulawula imizwa kunokuba yisigqila sayo. |
Ngingamthola kanjani umuntu ofanelekela ukwelashwa kwe-DBT?
Lokhu kungaba yinselele kancane, kodwa ungapheli amandla. Indlela engcono kakhulu yokwenza lokhu eSri Lanka ukubuza udokotela womndeni wakho noma udokotela omethembayo ngalokhu, bese ukudlulisela kudokotela wezifo zengqondo noma kudokotela wengqondo oqeqeshiwe.
Qiniseka ukuthi umelaphi ombonayo ungumeluleki wezempilo yengqondo oqinisekiswe nguhulumeni futhi onelayisensi . Futhi, hlola ukuthi unolwazi yini ngokwelapha isimo sakho (isib. i-BPD, izinkinga zokudla).
Kuthatha isikhathi esingakanani ukwelashwa kwe-DBT?
Ukwelashwa kwe-DBT kuvame ukuthatha okungenani izinyanga ezi-6 kuya onyakeni . Kodwa khumbula, wonke umuntu uhlukile, futhi izinkinga zempilo yengqondo ziyinkimbinkimbi. Ngezinye izikhathi, ikakhulukazi ezimweni ezifana ne-BPD, ukwelashwa kungathatha iminyaka eminingana.
Into ebalulekile akukhona ukuthi ukwelashwa kuthatha isikhathi esingakanani, kodwa ukuthi ucele usizo futhi waqala uhambo. Noma yikuphi ukuthuthuka okuncane kuwukunqoba okukhulu.
Kufanele ngimbone nini udokotela?
Ungaphuthelwa yinoma yiziphi izikhathi zakho zokwelashwa. Kubaluleke kakhulu ukuba khona kuzo zonke.
Uma uzizwa ucindezeleke kakhulu ngokuzumayo, njengemicabango yokuzibulala , khuluma nodokotela wakho uma kungenzeka. Uma ungakwazi ukuxhumana naye, ungahlali wedwa. Khuluma ngokushesha nomuntu omethembayo, noma uye eMnyangweni Wezimo Eziphuthumayo (ETU) wesibhedlela esiseduze.
I-DBT iyindlela yokwelapha ephumelela kakhulu kulabo ababhekene nemizwa enamandla. Kungathatha umzamo othile ukuthola uchwepheshe wezokwelapha ofanele wena, kodwa kuyafaneleka. Uma uqala ukwelashwa ngokushesha futhi uzibophezele kukho, kulapho ungaqala khona ukuphila impilo engcono ngokushesha.
Umlayezo Wokuya Nawe Ekhaya
- I-DBT iyindlela ekhethekile yokwelapha ingqondo esiza ekulawuleni imizwa enamandla.
- Lokhu kuhilela ukulinganisela izici ezimbili "zokwamukela" isimo sakho kanye "nokusishintsha" sibe ngcono.
- Amakhono amane asebenzayo angafundwa ngalokhu, njengokuqaphela kanye nokubekezelelana kokucindezeleka.
- Ukuzibophezela kanye nesineke kubaluleke kakhulu ekwelashweni kwe-DBT. Kungathatha isikhathi ukubona imiphumela.
- Uma unenkinga efana nale, ungahlupheki wedwa. Khuluma nodokotela omethembayo bese uthunyelwa kuchwepheshe oqeqeshiwe.
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