Ingabe ngezinye izikhathi uzizwa usinda, udabuke, futhi unesizungu? Uzizwa sengathi awufuni ukwenza lutho, sengathi unesithukuthezi ngakho konke... Yilokhu esikubiza ngokuthi ukucindezeleka. Nakuba kukhona amaphilisi alesi simo, kukhona okunye ukwelashwa okunamandla kakhulu okungaletha impumuzo futhi kuqinise izingqondo zethu. Lokho ukwelashwa kwengqondo, noma lokho esikubiza ngokuthi 'ukwelashwa ngokukhuluma'. Lokhu akukhona nje ukukhuluma, kuyinto ejulile kakhulu. Ake sibone ukuthi lokhu kungakusiza kanjani.
Kwenzekani ngempela ku-psychotherapy?
Kalula nje, i-psychotherapy iyindlela yokukhuluma ngezinkinga zakho, imizwa, kanye nemicabango nochwepheshe oqeqeshiwe futhi ufunde amandla namasu okubhekana nazo. Lokhu kuyindlela yokwelapha ephumelela kakhulu yokucindezeleka.
Ngezinye izikhathi , ukwelashwa kwengqondo kukodwa kungase kunganeli kumuntu onesifo sokucindezeleka okukhulu . Kodwa-ke, uma kuhlanganiswa nemithi, imiphumela iba mihle kakhulu. Kukusiza futhi ufunde izindlela ezintsha zokubhekana nezinto ezibangela ukucindezeleka empilweni yakho yansuku zonke nokuxazulula izinkinga. Kuphinde kukunike isikhumbuzo esihle nesisusa sokuthatha imithi yakho ngesikhathi.
Izifundo eziningi ezenziwe emhlabeni wonke ziye zafakazela ukuthi uma ukwelashwa ngenkulumo kuhlanganiswa nemithi, ijubane lokululama ezimpawini zokucindezeleka likhula kakhulu.
Yiziphi izinzuzo zale ndlela yokwelapha?
Kunezinzuzo eziningana zokuthola ukwelashwa kwengqondo. Akuyona nje ikhambi lokugula, kodwa kuyinzuzo enkulu empilweni yakho yonke.
- Kunciphisa ukucindezeleka: Ukuba nomuntu omethembayo ongakhuluma naye ngezinto ezikukhathazayo kuyimpumuzo enkulu.
- Ungabona izinkinga ngendlela entsha: Uma sicabanga ngendlela efanayo, izinkinga zibonakala zinkulu. Kodwa uma ukhuluma nodokotela wezokwelapha, uthola ithuba lokubheka lezo zinkinga ngombono ohlukile.
- Uthola amandla okuqhubeka nokwelashwa: Ngezinye izikhathi kungaba nzima ukuphuza imithi. Kodwa umelaphi uyakukhuthaza, okukunika amandla amaningi okuqhubeka nokwelashwa ngaphandle kokuyeka phakathi.
- Ungafunda ukubhekana nemiphumela emibi yemithi: Eminye imithi ingabangela imiphumela emibi emincane. Uzothola isiqondiso sendlela yokubhekana nayo nokuthi ungakhuluma kanjani nodokotela wakho ngayo.
- Ungafunda ukuchaza isimo sakho kwabanye: Abanye abantu bayesaba ukutshela umndeni nabangane ukuthi, “Nginesifo sokucindezeleka.” Kodwa uzothola ukuqonda okungcono kwendlela efanele yokukhuluma ngakho, nokuthi ungabenza kanjani baqonde.
- Ungazibona izimpawu zokucindezeleka ezibuya kusenesikhathi: Ngemva kokwelashwa, uzothola ukuqonda okungcono ngezindlela zakho zokuphila kanye nemizwa, ngakho uzokwazi ukubona nokuthatha isinyathelo lapho ukucindezeleka sekuzophinde kuvele.
Ingabe kunezinhlobo ezahlukene ze-psychotherapy?
Yebo, kunezinhlobo ezahlukene ze-psychotherapy ezingalungiswa ngokwezidingo zomuntu ngamunye. Udokotela wakho noma udokotela wezifo zengqondo angakusiza ukhethe indlela ekufanele kakhulu. Ezinye zezinhlobo eziyinhloko zibalwe kuthebula elingezansi.
| Uhlobo Lokwelapha | Kuyini lokhu? (Lokho Okukwenzayo) |
|---|---|
| Ukwelashwa Kokuziphatha Kokuqonda (i-CBT) | Lokhu kugxila endleleni imicabango yakho kanye nokuziphatha kwakho okuthinta ngayo ukucindezeleka kwakho. Kukusiza ukuthi ubone izindlela zokucabanga ezimbi, uzishintshe, futhi ufunde izindlela ezintsha zokubhekana nezinkinga. Ungase futhi ucelwe ukuthi wenze izinto ezifana nokubhala phansi njengomsebenzi wasekhaya. |
| Ukwelashwa Kokuxhumana Nabantu (IPT) | Lokhu kugxila endleleni ubudlelwano bakho nabanye obuthinta ngayo impilo yakho yengqondo. Kukusiza ukuxazulula izinkinga nomndeni, abangane, kanye nabantu emsebenzini, futhi kukusiza ukuthi ubone futhi ushintshe ukuziphatha okungenampilo. |
| Ukwelashwa Kwengqondo | Lena indlela yendabuko ngandlela thile. Sixoxa ngokujulile ngezisusa ezingabonakali, okuhlangenwe nakho kwesikhathi esidlule, ikakhulukazi ukuhlukumezeka kwasebuntwaneni, okuthonya ukuziphatha kwakho ngaphandle kokuthi uqaphele, futhi sihlole ukuthi zinegalelo kanjani ekucindezelekeni kwakho kwamanje. |
Izindlela zokuthola iseluleko
Ngaphezu kwalokho, kunezilungiselelo ezahlukahlukene lapho ungathola khona iseluleko:
- Ukwelulekwa Komuntu Ngamunye: Lokhu nguwe kanye nodokotela wezifo zengqondo. Kungaba usizo kakhulu ukukhuluma ngezinkinga zakho ngendlela yomuntu siqu, ukuhlonza izimbangela ezithile zokucindezeleka kwakho, nokuxazulula izinkinga ekhaya noma emsebenzini.
- Ukwelulekwa Komndeni: Ukucindezeleka akugcini nje ngokuthinta umuntu oyedwa. Kuthinta wonke umndeni. Ngezinye izikhathi, noma amalungu omndeni ezama ukusiza ngezinhloso ezinhle, ukungazi kwawo kungenza inkinga ibe yimbi kakhulu. Ukwelulekwa komndeni kuyindlela enhle yokuthi umndeni wakho ufunde ngokucindezeleka kanye nezimpawu zako. Kuvumela wonke umuntu ukuba ahlangane futhi akhulume ngokukhululekile ngalokho okusezingqondweni zawo.
- Ukwelulekwa Kweqembu: Lokhu kukunika ithuba lokuhlangana nabanye abantu ababhekene nokucindezeleka njengawe. Kukwenza uzizwe sengathi awuwedwa. Ungafunda okuningi kokuhlangenwe nakho kwabanye abantu kanye nezindlela abazisebenzisayo ukuxazulula izinkinga.
Ngingamthola kanjani umelaphi ofanelekayo?
Lona umbuzo obaluleke kakhulu. Udinga umuntu oqeqeshwe kahle futhi ofanelekile kulo mkhakha. Lokho kusho umuntu onjengodokotela wezifo zengqondo, isazi sokusebenza kwengqondo, noma umeluleki .
Indlela engcono kakhulu nelula ukubuza udokotela womndeni wakho ngakho . Angakudlulisela kuchwepheshe ofanele. Ngaphezu kwalokho, ungathola lezi zinsizakalo eMitholampilo Yezempilo Yengqondo esezibhedlela ezinkulu zikahulumeni eSri Lanka.
Kuthiwani uma ukwelashwa kwangaphambilini kungasebenzi? Ingabe kufanelekile ukuzama futhi?
Mhlawumbe uke wazama lolu hlobo lokwelashwa ngaphambilini, kodwa aluzange lusebenze kahle njengoba ubulindele. Ungase ucabange, 'Akunasizathu sokuzama futhi.' Kodwa linda umzuzu. Ngaphambi kokuthi uzame futhi, cabanga ngalezi zinto:
1. Kungani kungazange kusebenze ngesikhathi esidlule? Ucabange ukuthi yiziphi iziphambeko? Awukutholanga yini lokho obukulindele? Cabanga ngakho ngobuqotho.
2. Yini oyilindele kulokhu kwelashwa manje? Ingabe zikhona izinkinga ezithile ofuna ukuzixazulula? Ingabe ufuna ukukhuluma ngezenzakalo zesikhathi esidlule? Zibekele umgomo ocacile.
3. Cabanga ngokuhlangana nodokotela wakho omdala. Akulona iphutha lodokotela ukuthi ukwelashwa akusebenzanga okokuqala. Uma ungena unemigomo ecacile kulokhu, ulwazi lungase luhluke. Kungase kube lula nakakhulu ngoba uyazi umlando wakho.
4. Zama umuntu omusha. Into ebaluleke kakhulu ukuthi uyamthanda futhi umhloniphe umelaphi. 'Ukuhambisana' okuhle phakathi kwakho nomelaphi (chofoza)Kumelwe kube khona. Ngaphandle kwalokho, ukwelashwa cishe ngeke kuphumelele. Ngakho kungaba umqondo omuhle ukuzama umuntu omusha. Ungase ufune ngisho nokukhuluma nabantu abambalwa ngaphambi kokukhetha othile.
5. Zinike isikhathi. Njengomuthi onikezwa udokotela, ukwelashwa kwengqondo kuthatha isikhathi ukukhiqiza imiphumela. Ungayeki ngemva kwemihlangano embalwa nje. Yiba nesineke futhi uhlanganyele ekwelashweni.
Umlayezo Wokuya Nawe Ekhaya
- Ukwelapha ngengqondo kuyindlela yokwelapha yokucindezeleka efakazelwe ngokwesayensi futhi ephumelela kakhulu. Imiphumela iba mihle kakhulu uma ihlanganiswa nemithi.
- Lokhu akuyona ingxoxo nje kuphela. Ungafunda amakhono owadingayo ukuze uphathe imicabango yakho, imizwa yakho, kanye nobudlelwano bakho.
- Kunezinhlobo ezahlukene zokwelapha (njenge-CBT kanye ne-IPT). Udokotela wakho noma uchwepheshe wezokwelapha angakusiza ukhethe okusebenzela kahle kakhulu.
- Ukuthola uchwepheshe wezokwelapha okulungele kahle futhi ongamethemba kubaluleke kakhulu empumelelweni yokwelashwa.
- Yiba nesineke. Kungathatha isikhathi ukubona imiphumela. Ngakho-ke ungayeki phakathi. Thatha lezi zinyathelo ukuze uthole inhlalakahle yengqondo yakho.
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