Ingabe ngezinye izikhathi uzizwa sengathi impilo inzima kakhulu futhi inhliziyo yakho ikhathele kakhulu? Ingabe uzizwa uwedwa futhi awukwazi ukutshela muntu ngezinkinga ezisenhliziyweni yakho? Namuhla sizokhuluma ngento engaletha impumuzo ezinhliziyweni zethu futhi isisize sibheke izinkinga zethu ngendlela ehlukile. Lokho kuyi-Psychotherapy, noma njengoba sikubiza nje, 'ukwelashwa ngokukhuluma'. Lokhu akusona isifo, lokhu kuyisizo senhliziyo.
Kuyini ukwelashwa kwengqondo nje?
Kalula nje, i-Psychotherapy iyindlela yokukhuluma nomeluleki wezempilo yengqondo oqeqeshiwe ngezinkinga zakho, imizwa, imicabango, kanye nokuziphatha, ukuze uziqonde, futhi uthole izixazululo zazo. Lokhu kubizwa nangokuthi 'i-talk therapy'.
Lokhu kuzokusiza ukuthi ubone futhi ushintshe imizwa, imicabango, kanye nokuziphatha okubi okuthinta impilo yakho. Lokhu kungabangelwa izinto ezahlukahlukene. Isibonelo:
- Izinkinga ebudlelwaneni nomndeni noma nabangani
- Usizi lokulahlekelwa umuntu oseduze nawe
- Ubunzima bokujwayela isimo esisha empilweni (njengokushintsha imisebenzi, ukushada, noma ukugula)
- Ukucindezeleka okungabekezeleleki
Lokhu kwelashwa kusetshenziselwa lezi zinto, kanye nezimo ezithile zempilo yengqondo. Kwenziwa uchwepheshe oqeqeshiwe nonelayisensi, njengodokotela wengqondo noma wezifo zengqondo. Kunikeza ukwesekwa, imfundo, kanye nesiqondiso kuwe nomndeni wakho. Ngezinye izikhathi kusetshenziswa kanye nemithi, kanti ngezinye izikhathi kuwukuphela kokwelashwa.
Ukwelapha Ngengqondo, Ukwelulekwa, Ukwelapha... Uyini umehluko?
Abantu abaningi basebenzisa la magama amathathu ngokushintshana ukuze basho into efanayo, okuwukukhuluma nomeluleki wezempilo yengqondo ukuze baxazulule izinkinga. Akukho okubi ngalokho.
Kodwa kunomehluko omncane. Ukwelulekwa ngokuvamile kungokwesikhashana. Kusetshenziselwa ukuthola izixazululo zenkinga ethile (isib. inkinga yomshado). Kodwa ukwelashwa kwengqondo kungaba okujulile, okuhlala isikhathi eside. Kusetshenziselwa ukuthola izimbangela zezinkinga zomuntu, noma ukwelapha isifo sengqondo.
Kodwa kulungile ukusebenzisa la magama ngokushintshana engxoxweni evamile. Into ebaluleke kakhulu ukuthola usizo.
Yiziphi izinhlobo eziyinhloko ze-psychotherapy?
Kunezinhlobo ezahlukene zokwelapha ngengqondo. Uchwepheshe uzokhetha indlela ekufanelekela kangcono ngokusekelwe esimweni sakho nezidingo zakho. Ngezinye izikhathi kusetshenziswa izindlela eziningana ndawonye. Ake sibheke ezinye zezinhlobo eziyinhloko.
| Uhlobo Lokwelapha | Kusho ukuthini lokhu nje? |
|---|---|
| Ukwelashwa Kokuziphatha Kokuqonda (i-CBT) (Ukwelashwa Kokuziphatha Kokuqonda) | Kukusiza ukuthi uqonde ukuxhumana phakathi kwendlela ocabanga ngayo (imicabango) nendlela owenza ngayo (ukuziphatha). Kukuqondisa ukuthi ufake esikhundleni semicabango nemikhuba emibi ngezindlela ezinempilo. |
| Ukwelashwa Kokuziphatha Kokukhuluma (i-DBT) (Ukwelashwa Kokuziphatha Okuxubile) | Lena indlela esekelwe kwi-CBT eyenzelwe ngqo abantu ababhekana nemizwa kakhulu. Ikusiza ukuthi ufunde amakhono amasha okuphatha imizwa yakho. |
| Ukwelashwa Kokuxhumana Nabantu (IPT) (Ukwelashwa kokuxhumana nabantu) | Lena indlela yesikhashana. Ikusiza ukuthi uqonde izinkinga ebudlelwaneni bakho nabanye (usizi olungaxazululiwe, izinguquko zomsebenzi, izingxabano nabanye). Ungafunda izindlela ezinempilo zokuveza nokudlulisa imizwa yakho. |
| Ukwelashwa Kwengqondo (Ukwelashwa kwengqondo) | Ihlola indlela okuhlangenwe nakho kwakho kwasebuntwaneni kanye neminye yemicabango yakho engazi lutho ethonya ngayo ukuziphatha kwakho namuhla. Lokhu kungakusiza ukuthi uziqonde kangcono futhi ushintshe amaphethini amadala. |
Ngaphezu kwalokhu, kunezindlela zokwelapha ezengeziwe
- Ukwelashwa ngosizo lwezilwane: Ukusebenza nezilwane ezifana nezinja namahhashi ukuze kunikezwe induduzo nosizo ngokuxhumana.
- Ukwelapha ngobuciko bokudala: Ukusebenzisa ubuciko, umdanso, umculo, kanye nezinkondlo ukusiza ngokuxhumana kanye nokuveza imizwa.
- Ukwelashwa ngokudlala:Ikakhulukazi ukusiza izingane ukuthi zithole futhi zikhulume ngemizwa yazo ngenkathi zidlala.
Ubani ngempela osiza i-psychotherapy?
Noma ubani obhekene nezinselele zokuphila, obhekene namazinga aphezulu okucindezeleka, onenkinga yokuzivumelanisa nesimo esisha, noma onesifo sengqondo angazuza kulokhu. Kuwusizo ezinganeni, entsheni, nakubantu abadala.
Ngezinye izikhathi asazi nokuthi sidinga usizo. Cabanga ngokuthi unazo yini lezi zici.
- Ngizizwa ngingajabule futhi ngidabukile cishe usuku lonke.
- Angisenaso isithakazelo ezintweni engangizijabulela .
- Impilo izwakala njengomthwalo ongabekezeleleki , futhi ithinta ngisho nemisebenzi yansuku zonke.
- Uzizwa sengathi awukwazi ukulawula imizwa yakho .
- Imicabango ekhathazayo nengafuneki ilokhu ifika engqondweni.
- Izindlela zokudla kanye/noma zokulala zishintshile .
- Eminye imikhuba (ukuphuza ngokweqile, ukusebenzisa izidakamizwa, ukugembula) manje isiqala ukuba yinkinga .
- Uhlangabezane nesenzakalo esibuhlungu (isib., ingozi yemoto, ukufa komuntu omthandayo).
- Kukhona ukuntuleka kokuzethemba okuqhubekayo.
- Kunezinkinga eziqhubekayo ebudlelwaneni (nomndeni, umlingani, kanye nabantu emsebenzini).
Uma unalezi zimpawu, kuwumqondo omuhle ukucabanga ngokwelashwa kwengqondo. Uma ungaqiniseki, khuluma nodokotela wakho ngakho.
Yiziphi izimo ukwelashwa okungasiza kuzo?
Kunezimo eziningi lapho ukwelashwa kwengqondo kungasiza khona. Nazi ezimbalwa nje:
- Ubunzima bokubhekana nokuphila kwansuku zonke noma ukugula.
- Ukucindezeleka nentukuthelo.
- Ukuhlukumezeka ngokomzimba noma ngokwengqondo.
- Ubunzima bokuyeka ukubhema noma ukwehlisa isisindo.
- Ukuphila nesifo esibucayi noma esingamahlalakhona (isib. umdlavuza, isifo sohlangothi, ubuhlungu obungamahlalakhona).
- Ukufa nosizi lomuntu omthandayo.
- Izinkinga zesehlukaniso noma zobudlelwano.
- Izimo zempilo yengqondo ezifana nokucindezeleka, ukukhathazeka, i-bipolar disorder, kanye ne-post-traumatic stress disorder (PTSD).
- Izimo zokuziphatha ezifana nesifo sokungakwazi ukugxilisa ingqondo (ADHD).
Ungamthola kanjani uchwepheshe wezokwelapha omuhle?
Lokhu kungaba umsebenzi onzima kancane, kodwa ungapheli amandla. Into ebaluleke kakhulu ukuthola uchwepheshe omuhle.
Indlela engcono nephephile yokwenza lokhu ukukhuluma nodokotela womndeni wakho ngakho.Angakudlulisela kudokotela wezifo zengqondo ofanelekile nothembekile noma kudokotela wezifo zengqondo.
Kubalulekile ukuqinisekisa ukuthi noma yimuphi uchwepheshe ocabanga ukumbona uvunyelwe nguhulumeni futhi unelayisensi. Futhi, hlola ukuze ubone ukuthi unolwazi yini ekwelapheni inkinga yakho (isib. usizi, ukucindezeleka, izinkinga zomndeni).
Lokhu kwelashwa kusebenza kanjani?
Ukwelapha ngengqondo kumayelana nokudala indawo ephephile, engenakwahlulela lapho ungakhuluma khona ngokukhululekile nangokwethembeka. Usebenza nochwepheshe oqeqeshiwe, ongakhethi cala ukuze akusize ngezinkinga zakho.
Ukuze lokhu kuphumelele, ukwethembana nobudlelwano phakathi kwakho nodokotela wakho kubalulekile. Udinga futhi ukuba yingxenye esebenzayo kulokhu. Kubaluleke kakhulu ukuthi uthembeke futhi uzibophezele ekwenzeni umehluko.
Ubumfihlo buyinto evikelwe kakhulu lapha. Lokho okushoyo kuphakathi kwakho nomelaphi wakho. Kodwa-ke, kunecala elilodwa elikhethekile. Okusho ukuthi, uma wembula ukuthi uzozilimaza wena noma omunye umuntu, umelaphi unesibopho ngokomthetho sokwazisa iziphathimandla ukuthi zikuvikele wena nabanye.
Umlayezo Wokuya Nawe Ekhaya
- Ukwelashwa kwengqondo akusho ukuthi 'ubuthakathaka'. Kusho ukuthi unamandla okunakekela impilo yakho yengqondo futhi uthole usizo.
- Lena inqubo eyimfihlo ngokuphelele, ephephile eyenziwa nochwepheshe oqeqeshiwe.
- Uma uzizwa ucindezelekile, akudingeki ukuthi uthwale wedwa. Akukho namahloni okucela usizo.
- Uma uzizwa sengathi udinga usizo, indawo engcono kakhulu yokukhuluma ngalo ngudokotela wakho . Uzokunikeza isiqondiso esifanele.
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