Wake wazizwa sengathi imicabango yakho iyisitha sakho esikhulu? Kunezikhathi lapho uzizwa udangele futhi usinda ngaphandle kwesizathu, lapho konke kubonakala kungahambi kahle, nalapho ucabanga ukuthi, "Akukho lutho olungihambela kahle." Le micabango emibi ingasiholela ekucindezelekeni. Namuhla, sizokhuluma ngokwelashwa okuwusizo kakhulu okungakusiza ukulawula le micabango futhi uthuthukise impilo yakho yengqondo .
Kuyini Ukwelashwa Kokuqonda?
Kalula nje, i-Cognitive Therapy (CT) iyindlela yokwelapha kwengqondo yesikhashana esekelwe esimisweni sokuthi indlela esicabanga ngayo ithinta ngqo imizwa nezenzo zethu. Abanye abantu bayibiza nangokuthi "ukwelapha ngokukhuluma." Esikhundleni sokuthembela kuchwepheshe wezokwelapha izinyanga noma iminyaka, isiguli sinikezwa amathuluzi okuhlaziya imicabango yaso.
Cabanga ngale ndaba. UShanika uyisikhulu esiphezulu ebhange. Kodwa ngenxa yezinkinga enkampanini ayeyisebenzela, walahlekelwa umsebenzi wakhe izikhathi eziningana eminyakeni edlule. Isikhathi ngasinye lapho ethola omunye umsebenzi, ukucindezeleka okuqhubekayo kwakuqeda ngokuphelele ukuzethemba kwakhe. Waqala ukucabanga, "Kungakhathaliseki ukuthi ngikhokhelwa kahle kangakanani noma isikhundla sami siphakeme kangakanani, ngizolahlekelwa yilo msebenzi nganoma yisiphi isikhathi." Lo mcabango wamdonsela kancane kancane esimweni sokucindezeleka.
Ngemva kokuba uShanika engeniswe ku-Cognitive Therapy, wafunda ukubheka imicabango yakhe ngendlela ehlukile. Esikhundleni sokucabanga ukuthi, "Uma ngilahlekelwa yilo msebenzi, akekho omunye ozongiqasha," wafunda ukucabanga ukuthi, "Kulungile, uma ngilahlekelwa yilo msebenzi, ngizobheka izizathu zokuthi kungani futhi ngilungiselele kangcono ingxoxo elandelayo." Ngokushintsha indlela yakhe yokucabanga ngale ndlela, wakwazi ukushintsha imizwa yakhe kanye nempilo yakhe.
Ku-Cognitive Therapy, sigxila emicabangweni efika engqondweni yakho okwamanje, kunokubheka izehlakalo noma imizwa yangaphambilini ngabazali bakho. Sizihlola ukuze sibone ukuthi leyo micabango ingokoqobo kangakanani ngempela.
Kusebenza kanjani lokhu? Yiziphi izindlela zethu zokucabanga ezinephutha?
Kulolu hlobo lokwelapha, sifundiswa ukuqaphela izindlela zokucabanga ezivamile nezingalungile (Amaphutha Okucabanga noma Ukuphambuka Kokuqonda) ezithinta imizwa yethu. Lezi yizinto esizenzayo emakhanda ethu singazi. Nazi ezinye izibonelo.
| Iphutha Lokucabanga | Isibonelo esilula |
|---|---|
| Ukucabanga Konke Noma Akukho Lutho | "Uma ngingakwazi ukuthola u-A kulesi sivivinyo, ngingumuntu ohlulekile ngokuphelele." (Kodwa ingabe u-B noma u-C akulona yini iphasi?) |
| Ukwenziwa ngokweqile | "Akaphendulanga ucingo lwami. Akanandaba nami." (Mhlawumbe umatasa, akunjalo?) |
| Ukukhohlwa izinto ezinhle nokucabanga ngezinto ezimbi kuphela (Isihlungi Sengqondo) | Ngisho noma uthola izincomo eziyi-10 phakathi nosuku, usacabanga ngokugxekwa okuncane okuvela kumuntu oyedwa usuku lonke. |
| Ukucabanga ukuthi okubi kakhulu kuzokwenzeka (Inhlekelele) | "Ngikhwehlela kancane. Lokhu kungaba ukuqala kwesifo esibi kakhulu." |
Uma usuzibonile lezi zindlela zokucabanga ezinephutha, isinyathelo esilandelayo ukuziphonsela inselelo. Zijwayeze ukuzibuza, "Yibuphi ubufakazi obukhona bokuthi lokhu kuyiqiniso?" nokuthi "Yibuphi ubufakazi obukhona obuphikisana nalokhu?"
Ingabe ingasebenza kangcono kunomuthi?
Lona umbuzo abantu abaningi abanawo. Eqinisweni, izifundo eziningi zithole ukuthi i-Cognitive Therapy iyindlela engaba nempumelelo njengemithi yezinkinga ezahlukene zengqondo nezomzimba, okuhlanganisa ukucindezeleka, ukukhathazeka, izinkinga zokudla, kanye nobuhlungu obungapheli, futhi ngezinye izikhathi iphumelela kakhulu kunemithi yezinkinga ezahlukene zengqondo nezomzimba, okuhlanganisa ukucindezeleka, ukukhathazeka, izinkinga zokudla, kanye nobuhlungu obungapheli.
Izifundo eziyisishiyagalombili ezinkulu ziqinisekisile ukuthi, ikakhulukazi ezimweni eziphinde zibuye njengokucindezeleka, iziguli ezithola ukwelashwa kwengqondo zinezinga eliphansi ngo-50% lokubuyela emuva kunezo ezithola imithi yodwa.
Umyalezo ovela kulokhu uthi, "Akudingeki uthembele emithini impilo yakho yonke. Ungafunda amakhono okulawula imicabango yakho nokunciphisa noma ukuqeda isidingo semithi."
Kodwa lokhu akusho ukuthi kufanele uyeke ngokushesha ukuthatha imithi udokotela wakho akunike yona. Ungalokothi wenze izinqumo ezinjalo wedwa. Njalo khuluma nodokotela wakho bese ulandela iseluleko sakhe. Kwabanye iziguli, inhlanganisela yemithi kanye ne-Cognitive Therapy inganikeza imiphumela emihle kakhulu.
Ungaba kanjani 'uchwepheshe wezokwelapha' wakho?
Into enhle nge-Cognitive Therapy ukuthi ikuguqula ube 'ngumelaphi' wakho. Kunezindlela zokuzilolonga ezilula kakhulu nezisebenzayo ezisetshenziswa kulokhu.
Ukuzivocavoca Kokubhala
Lena indlela enamandla kakhulu.
1. Bhala phansi umcabango omubi ofika engqondweni yakho. (Isibonelo: "Angikhulumanga kahle emhlanganweni namuhla.")
2. Cabanga ngalokho okwesabayo bese uzibuza:
- "Yini embi kakhulu engenzeka?"
- "Yini into engcono kakhulu engenzeka?"
3. Manje bheka lezi zindlela ezimbili eziqine kakhulu bese ubhala phansi umphumela ongokoqobo ongase wenzeke. (Isibonelo: "Kungenzeka kube nephutha elincane emhlanganweni, kodwa ngeke lingilahlekisele umsebenzi wami. Lesi yisifundo engisifundile ukuze ngilungiselele kangcono ngesikhathi esizayo.")
Ekuqaleni, uzokhumbula imicabango emibi kuphela. Kodwa njengoba wenza lo msebenzi kancane kancane, uzobona ukuthi zingaki izinto ozicabangayo ngokungadingekile nangokungafanele. Ngokuhamba kwesikhathi, uzokwazi ukubheka impumelelo yakho, izinto zakho ezinhle, nokubheka impilo ngendlela elinganiselayo.
Umlayezo Wokuya Nawe Ekhaya
- Ukwelashwa Kokuqonda (CT) kuyindlela yokwelapha ewusizo ekusiza ukuthi ushintshe izindlela zakho zokucabanga futhi uthuthukise imizwa yakho kanye nempilo yakho yengqondo.
- Lokhu kugxila endleleni ocabanga ngayo esikhathini samanje kunesikhathi esidlule.
- I-CT ingaba ngcono kunemithi yezimo ezinjengokucindezeleka nokukhathazeka, futhi inganciphisa ukuphinda kwalesi sifo.
- Ungalokothi uyeke noma ushintshe imithi yakho ngaphandle kweseluleko sikadokotela. Xhumana nodokotela wakho njalo.
- I-CT ikufundisa indlela yokuphatha imicabango yakho, ikwenze 'uchwepheshe wezokwelapha' wakho. Uma unentshisekelo kulokhu, khuluma nodokotela wezifo zengqondo noma umeluleki ngakho.
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