Ukunyanga ngokuziphatha kwengqondo kwiintlungu zangasemva

Ukunyanga kokuziphatha kwengqondo (CBT) kunokunceda abantu abaninzi bajongane nentlungu engapheliyo.

I-CBT luhlobo lonyango lwengqondo. Ihlala ibandakanya iintlanganiso ezili-10 ukuya kwengama-20 kunye nonyango. Ukugxila kwiingcinga zakho kwenza icandelo lokuqonda le-CBT. Ukugxila kwizenzo zakho yinxalenye yokuziphatha.

Okokuqala, ugqirha wakho unceda ukuba uqaphele iimvakalelo ezingalunganga kunye neengcinga ezenzekayo xa unentlungu emva. Emva koko ugqirha wakho ufundisa ukuba ungazitshintsha njani zibe ziingcinga eziluncedo kunye nezenzo ezisempilweni. Ukutshintsha iingcinga zakho ukusuka kwezimbi ukuya kwezintle kunokukunceda ulawule iintlungu zakho.

Kukholelwa ukuba ukutshintsha iingcinga zakho malunga neentlungu kunokutshintsha indlela umzimba wakho uphendula ngayo kwintlungu.

Awunakho ukuyeka iintlungu zomzimba ukuba zingenzeki. Kodwa, ngokuziqhelanisa, unokulawula indlela ingqondo yakho ezilawula ngayo iintlungu. Umzekelo utshintsha ukucinga okungalunganga, njengokuthi "Andinakwenza nto kwakhona," ndiye kwingcinga evakalayo, enje ngala: "Ndikhe ndayiphatha le nto ngaphambili kwaye ndingaphinda ndiyenze."

Umgqirha osebenzisa i-CBT uya kukunceda ufunde:

• Chonga iingcinga ezingakhiyo
• Yeka iingcinga ezingakhiyo
• Ziqhelise ukusebenzisa iingcinga ezintle
• Phuhlisa ukucinga okunempilo

Ukucinga okusempilweni kubandakanya iingcinga ezintle kunye nokuthomalalisa ingqondo nomzimba wakho ngokusebenzisa iindlela ezinjengeyoga, ukuthambisa, okanye imifanekiso. Ukucinga okusempilweni kukwenza uzive ungcono, kwaye ukuziva ungcono kunciphisa iintlungu.

I-CBT inokukufundisa ukuba usebenze ngakumbi. Oku kubalulekile kuba ukuzilolonga rhoqo, okunempembelelo ephantsi, njengokuhamba nokubhukuda, kunokunceda ukunciphisa nokukhusela iintlungu zangasemva ngexesha elide.

Ukuze i-CBT incede ukunciphisa iintlungu, iinjongo zakho zonyango kufuneka zenziwe ngokwenyani kwaye unyango lwakho kufuneka lwenziwe ngamanyathelo. Umzekelo, iinjongo zakho inokuba kukubona abahlobo ngakumbi kwaye uqalise ukuzilolonga. Kusengqiqweni ukubona umhlobo omnye okanye ababini ekuqaleni kwaye uthathe uhambo olufutshane, mhlawumbi ezantsi kwebhloko. Ayonyani ukunxibelelana kwakhona nabahlobo bakho bonke ngaxeshanye kwaye uhambe iimayile ezi-3 (iikhilomitha ezi-5) ngaxeshanye ekuphumeni kwakho okokuqala. Ukuzilolonga kunokukunceda ujongane neengxaki zentlungu ezingapheliyo.

Buza umboneleli wakho wezempilo ngamagama abanyangi abambalwa kwaye ubone ukuba ngawaphi na agutyungelwe yinshurensi yakho.

Nxibelelana no-2 ukuya ku-3 wezonyango kwaye udliwano-ndlebe nabo emnxebeni. Babuze ngamava abo ngokusebenzisa i-CBT ukulawula iintlungu ezingapheliyo. Ukuba awuyithandi inyangi yokuqala othetha nayo okanye oyibonayo, zama omnye umntu.

Intlungu engacacanga ebuyayo-indlela yokuziphatha kwengqondo; Umqolo obuhlungu - indlela yokuziphatha engapheliyo yokuziphatha; Iintlungu zeLumbar-ezingapheliyo zokuziphatha; Iintlungu-emva-ezingapheliyo-zokuziphatha; Ubuhlungu obungapheliyo be-back-low-cognitive behaviour

• Umva

UCohen SP, uRaja SN. Intlungu. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Ngomhla wama-26. IPhiladelphia, PA: Elsevier Saunders; 2020: isahluko 27.

UDavin S, uJimenez XF, uCovington EC, uScheman J. Izicwangciso zengqondo zentlungu engapheliyo. Ku: Garfin SR, Eismont FJ, Bell GR, Fischgrund JS, Bono CM, ii-eds. URothman-Simeone kunye noHerkowitz The Spine. Umhla wesi-7. IPhiladelphia, PA: Elsevier; I-2018: isahluko 108.

UNarayan S, uDubin A. Iindlela ezihlanganisiweyo kulawulo lweentlungu. Ku: Argoff CE, Dubin A, Pilitsis JG, ii-eds. Iimfihlo zolawulo lweentlungu. Ngomhla we-4. IPhiladelphia, PA: Elsevier; I-2018: isahluko 50.

I-Turk DC. Imiba yengqondo yentlungu engapheliyo. Ku: Benzon HT, Rathmell JP, Wu CL, Turk DC, Argoff CE, Hurley RW, ii-eds. Ulawulo olusebenzayo lweNtlungu. Umhla we-5. IPhiladelphia, PA: Elsevier Mosby; I-2014: isahluko 12.

• Umqolo obuhlungu
• Ulawulo lwezoNyango ezingezizo iziyobisi