Ngezinye izikhathi lapho kuvela izinkinga empilweni yethu, sizizwa sinomthwalo omkhulu ezinhliziyweni zethu, akunjalo? Ezinye izinto zibonakala zinzima ukuzixazulula sodwa. Kunezikhathi lapho sizizwa sengathi asikwazi ngisho nokutshela umngane noma ilungu lomndeni. Ngalezo zikhathi, sikhuluma ngendlela yokukhuluma ngalokho okusezingqondweni zethu, ukwenza izinqumo zethu, nokuthola usizo lokuthola amandla okubhekana nezinkinga. Lokhu yilokho okubizwa ngokuthi ukwelashwa kwengqondo kwezokwelapha.
Kalula nje, kuyini ukwelashwa kwengqondo?
Ukwelapha ngengqondo, kafushane nje, “ukwelapha ngokukhuluma.” Kuhilela ukukhuluma ngezinkinga zakho, imizwa, imicabango, kanye nokuziphatha nochwepheshe wezempilo yengqondo onelayisensi (njengodokotela wengqondo noma wezifo zengqondo) oqeqeshwe ngokukhethekile kulo mkhakha.
Lokhu akufani nokukhuluma nomngane. Laba ochwepheshe abagcini nje ngokukulalela, kodwa futhi bakusiza ukuthi uqonde izimbangela zezinkinga zakho, bahlonze imicabango yakho kanye nezindlela zokuziphatha, futhi banikeze isiqondiso namasu owadingayo ukuze uzinqobe futhi uphile impilo enempilo.
Cabanga ngakho ngale ndlela. Unenkinga,
- Izinkinga zobudlelwano: Izinkinga zivame ukuvela ngamalungu omndeni, oshade nabo, noma abantu abasehhovisi.
- Ukulahlekelwa othandekayo: Usizi olukhulu oluhambisana nokufa kothandekayo alubekezeleleki.
- Impilo iyashintsha: Kunzima ukujwayela umsebenzi omusha noma indawo entsha.
- Ukucindezeleka: Angikwazi ukubhekana nokucindezeleka komsebenzi kanye nemisebenzi yasekhaya.
- Ukubhekana nesimo sempilo: Kungaba nzima ukujwayela ukuphila nesifo esifana nesifo sikashukela noma umdlavuza.
Hhayi nje kuphela ngalezi zinto, kodwa futhi nasezifweni zengqondo ezitholakele, ukwelashwa kwengqondo kuyindlela yokwelapha ebaluleke kakhulu. Ngezinye izikhathi kwenziwa kanye nemithi, futhi ngezinye izikhathi lokhu kwelashwa kukodwa kwanele.
Ingabe la magama asho into efanayo? (Ukwelashwa Ngengqondo, Ukwelulekwa, Ukwelashwa)
Yebo, lena yinkinga abantu abaningi abanayo. Ezingxoxweni zansuku zonke, sisebenzisa amagama anjengokuthi “ukwelapha” kanye “nokwelulekwa.” Womathathu la magama avame ukusho into efanayo. Okusho ukuthi, ukukhuluma nomeluleki wezempilo yengqondo ukuze kuxazululwe izinkinga.
Kodwa kukhona umehluko omncane.
- Ukwelulekwa: Lokhu kuvame ukuba okwesikhashana. Kuvame ukusetshenziswa ukuthola izixazululo zenkinga ethile (isib. inkinga yomshado, inkinga emsebenzini).
- Ukwelapha ngengqondo:Lokhu kujule kancane kunalokho. Ngokuvamile kungaba isikhathi eside. Kubheka izimbangela zezinkinga futhi kwelaphe izimo zempilo yengqondo.
Kodwa-ke, akukho okubi ngokusebenzisa la magama ngokushintshana. Into ebalulekile ukufuna usizo uma uludinga.
Yiziphi izinhlobo eziyinhloko ze-psychotherapy?
Kunezindlela eziningi ezahlukene kanye nezindlela zokwelapha ngokwengqondo. Udokotela wezokwelapha uzokhetha indlela efanelana kahle nesimo sakho nezidingo zakho. Ngezinye izikhathi kusetshenziswa inhlanganisela yezindlela. Ake sibheke ezinye zezinhlobo eziyinhloko.
| Uhlobo Lokwelapha | Kwenzekani ngalokhu? (Kalula nje) |
|---|---|
| Ukwelashwa Kokuziphatha Kokuqonda (i-CBT) | Lokhu kubheka ubudlelwano phakathi kwemicabango yakho, imizwa yakho, nokuziphatha kwakho. Uthola izindlela zokucabanga ezimbi nezingalungile, uzishintshe, bese uzijwayeza ukucabanga nokwenza ngendlela enhle. Lena indlela yokwelapha ewusizo kakhulu futhi eqondiwe. |
| Ukwelashwa Kokuziphatha Kokukhuluma (i-DBT) | Lokhu kusekelwe endleleni ye-CBT. Isetshenziswa ikakhulukazi kulabo ababhekana nemizwa enamandla kakhulu futhi abanobunzima bokulawula imizwa yabo. Kubasiza ukwamukela isimo sabo nokuthuthukisa amakhono adingekayo ukuze kube noshintsho oluhle. |
| Ukwelashwa Kokuxhumana Nabantu (IPT) | Lokhu ukwelashwa kwesikhashana okugxile ebudlelwaneni bakho nabanye . Kungasiza ekunciphiseni ukucindezeleka okubangelwa usizi olungaxazululwanga, izinguquko emsebenzini noma emisebenzini yomphakathi, kanye nezingxabano nabanye. |
| Ukwelashwa Kwengqondo | Le ndlela isekelwe embonweni wokuthi ukuziphatha kwethu kwamanje kanye nesimo sethu sengqondo kuthonywa okuhlangenwe nakho kwasebuntwaneni kanye nezinkinga ezingaxazululwanga engqondweni yethu. Uchwepheshe wezokwelapha uyakusiza ukuthi uziqonde kangcono futhi ushintshe amaphethini amadala. |
Ezinye izindlela zokwelapha eziwusizo
Ngaphezu kwalezi zindlela eziyinhloko, ngezinye izikhathi lezi zingangezwa futhi:
- Ukwelashwa ngosizo lwezilwane: Indlela yokusebenzisa izilwane, njengezinja namahhashi, ukunikeza induduzo nokusiza ekuxhumaneni.
- Ukwelapha ngobuciko bokudala: Kukusiza ukuveza imizwa yakho ngemisebenzi efana nokudweba, ukudansa, umculo, nokubhala izinkondlo.
- Ukwelapha ngokudlala: Lokhu kungokwezingane ezincane kakhulu. Izingane zinobunzima bokuveza imizwa yazo ngamazwi. Lokhu kuzisiza ukuqonda nokuxazulula izinkinga zazo kanye nokwesaba ngokudlala.
Ubani odinga ukwelashwa kwengqondo? Ingabe nawe uzizwa ngale ndlela?
Eqinisweni, ukwelashwa kwengqondo akugcini nje ngabantu abanesifo sengqondo. Noma ubani obhekene nezinselele zokuphila, obhekene namazinga aphezulu okucindezeleka, noma onenkinga yokuzivumelanisa nezinguquko zokuphila angazuza kukho.
Uma uzizwa lezi zinto kulezi zinsuku, mhlawumbe ukwelashwa kwengqondo kungakusiza:
- Uma uchitha ingxenye enkulu yosuku uzizwa ungajabule, udabukile, noma ungenathemba.
- Uma ungasenaso isithakazelo sokwenza izinto owawuzijabulela (ukubuka i-TV, ukukhuluma nabangani, izinto ozithandayo).
- Uma izinkinga zempilo sezibe umthwalo omkhulu engqondweni yakho futhi udidekile kangangokuthi awukwazi ngisho nokwenza imisebenzi yakho yansuku zonke ngendlela efanele.
- Uma ungakwazi ukulawula imizwa yakho (intukuthelo, ukudabuka), futhi uthukuthele kakhulu noma ukhale ngisho nangezinto ezincane kakhulu.
- Uma uhlala unemicabango ephazamisayo, uma uqhubeka ucabanga ngezinto ezifanayo futhi uzizwa udangele.
- Uma kube noshintsho olukhulu endleleni yakho yokudla noma yokulala (kungaba ukungadli nhlobo, noma ukudla kakhulu. Kungaba ukungalali nhlobo, noma ukuzizwa ulele njalo).
- Uma eminye imikhuba (ukuphuza utshwala, ukugembula) isiye yaba umlutha waze walimaza impilo yakho.
- Uma ungenakho ukuzethemba, uma uzizwa sengathi awufaneleki.
- Uma uhlala unezinkinga ebudlelwaneni bakho nabanye.
- Uma uzama ukuhlala kude nomphakathi futhi ube wedwa.
Uma usunesinye noma ngaphezulu salezi zimpawu isikhathi eside, kubaluleke kakhulu ukufuna usizo lochwepheshe. Akuyona ubuthakathaka.
Ungamthola kanjani uchwepheshe wezokwelapha omuhle?
Lesi yisinyathelo esibaluleke kakhulu. Ukuthola umuntu ongamethemba, umuntu ongakhuluma naye ngokukhululekile, kanye nomuntu ongamethemba kubalulekile empumelelweni yokwelashwa kwakho.
1. Buza udokotela wakho: Indlela engcono kakhulu nelula ukubuza udokotela womndeni wakho ngalokhu. Uzokwazi ukukunikeza ulwazi mayelana nodokotela wezifo zengqondo noma wezifo zengqondo oqeqeshiwe endaweni yakini.
2. Buza abantu ongabathemba: Ungabuza umngane noma ilungu lomndeni olethembayo.
3. Qinisekisa ukuthi uneziqu: Hlola ukuthi umuntu omkhethayo uneziqu namalayisense avunyelwe nguhulumeni kulo mkhakha.
4. Umhlangano wokuqala: Uma uhlangana okokuqala, bheka ukuthi umelaphi uzizwa ekhululekile yini ukukhuluma nawe nokuthi uyakulalela kahle yini. Uma ungazizwa ukhululekile, ungangabazi ukuhlangana nomunye umuntu.
Le nqubo yokwelashwa yenzeka kanjani?
Ukwelapha ngengqondo kuyindawo ephephile neyimfihlo lapho ungakhuluma khona nganoma yini esemqondweni wakho ngaphandle kokwahlulela.
- Ukwethembana: Ukwethembana nobudlelwano phakathi kwakho nodokotela wakho kubaluleke kakhulu. Kungathatha isikhathi ukwakha lokho kwethembana.
- Ukubamba iqhaza ngenkuthalo: Lokhu akuyona nje into eyenziwa yi-therapist. Udinga futhi ukubamba iqhaza ngenkuthalo. Udinga ukwethembeka ngemizwa nemicabango yakho.
- Ubumfihlo: Lokhu kubaluleke kakhulu. Lokho okuxoxa nodokotela wakho kuyimfihlo ngokuphelele . Imithetho yabo yokuziphatha yobungcweti idinga ukuthi kugcinwe ubumfihlo.
Kodwa-ke, kunezimo ezimbalwa lapho lokhu kugcinwa kwemfihlo kwephulwa khona, kungaba ngenxa yokuphepha kwakho noma kwabanye.
- Uma uthi uhlela ukuzilimaza.
- Uma uthi uhlela ukulimaza omunye umuntu.
- Uma udalula ukuhlukunyezwa kwezingane, asebekhulile, noma abantu abakhubazekile.
Banomthwalo wemfanelo osemthethweni wokwazisa iziphathimandla ezifanele ezimweni ezinjalo.
Yini okufanele uyenze uma kunesimo esiphuthumayo?
Lokhu kubaluleke kakhulu. Uma uke uzizwe sengathi uzozilimaza noma ucabanga ngokuzibulala , kuyisimo esiphuthumayo.
Ungalindi uze ubone udokotela noma ufike lapho uzobona khona udokotela wakho olandelayo. Yiya ngokushesha e-Emergency Treatment Unit (ETU) yesibhedlela esiseduze. Lapho, ungathola usizo oluphuthumayo oludingayo.
Umlayezo Wokuya Nawe Ekhaya
- Ukwelapha ngengqondo kuyindlela enhle nesayensi yokuthola usizo lokuthuthukisa impilo yakho yengqondo. Ungesabi noma ungabi namahloni okukhuluma ngakho.
- Ingxoxo phakathi kwakho nodokotela wezifo zengqondo iyimfihlo ngokuphelele, ngakho-ke ungakhuluma ngalokho okusengqondweni yakho ngaphandle kokwesaba.
- Ukuthola uchwepheshe wezokwelapha omethembayo futhi ofanele wena kubalulekile empumelelweni yokwelashwa kwakho. Uma kudingeka, cela iseluleko kudokotela wakho womndeni ngalokhu.
- Ukucela usizo ngezikhathi zobunzima akulona uphawu lobuthakathaka, kuyisinqumo esiqinile esenziwe ngumuntu ozithandayo futhi ozikhathalelayo.
💬 Comments (0)
Awekho amazwana athunyelwe okwamanje. Faka amazwana akho lapha okokuqala ngqa.
Engeza amazwana akho