Iindlela ezili-9 ze-CBT zeMpilo yeNgqondo eyiNgcono

Umxholo

• Zeziphi iindlela ezisetyenziswayo nge-CBT?
• 1. Uhlengahlengiso lwengqiqo okanye uhlengahlengiso
• 2. Ukufumanisa okukhokelwayo
• 3. Unyango lokubonisa
• 4. Ushicilelo kunye neengxelo
• 5. Ukucwangciswa komsebenzi kunye nokusebenza kwendlela yokuziphatha
• 6. Uvavanyo lokuziphatha
• 7. Ukuphumla kunye neendlela zokunciphisa uxinzelelo
• 8. Ukudlala indima
• 9. Uqikelelo olusondeleyo
• Kwenzeka ntoni ngexesha leseshoni ye-CBT?
• Yintoni enokunceda ngayo i-CBT?
• Ngaba kukho nayiphi na ingozi?
• Umgca wezantsi

Ukunyanga ngokuziphatha kwengqondo, okanye i-CBT, yindlela eqhelekileyo yonyango lwentetho. Ngokungafaniyo nezinye iindlela zonyango, i-CBT ijolise kunyango lwexesha elifutshane, ithatha naphi na ukusuka kwiiveki ezimbalwa ukuya kwiinyanga ezimbalwa ukubona iziphumo.

Nangona elidlulileyo liluncedo ngokuqinisekileyo, i-CBT igxile ekunikezeleni ngezixhobo zokusombulula iingxaki ezikhoyo. Kwaye zininzi iindlela zokufika kolu hlobo lonyango.

Nanku ukukhangela kwezinye zeendlela ezisetyenziswa kwi-CBT, zeziphi iintlobo zeengxaki abajongana nazo, kunye nokuba ungalindela ntoni nge-CBT.

Zeziphi iindlela ezisetyenziswayo nge-CBT?

Umgaqo ophambili we-CBT kukuba iipateni zakho zokucinga zichaphazela iimvakalelo zakho, ezinokuthi zichaphazele indlela oziphethe ngayo.

Umzekelo, i-CBT ibalaselisa indlela iingcinga ezimbi ezinokukhokelela ngayo kwiimvakalelo nakwizenzo ezimbi. Kodwa, ukuba uphinde uzibeke iingcinga zakho ngendlela elungileyo, kunokukhokelela kwiimvakalelo ezintle kunye nokuziphatha okuluncedo.

Umgqirha wakho uya kukufundisa indlela yokwenza utshintsho onokulwenza ngoku. Ezi zizakhono onokuthi uqhubeke ukuzisebenzisa ubomi bakho bonke.

Kuxhomekeka kumcimbi ojongana nawo kunye neenjongo zakho, zininzi iindlela zokufikelela kwi-CBT. Nokuba yeyiphi indlela ayithathayo ugqirha wakho, iya kubandakanya:

• Ukuchonga iingxaki ezithile okanye imiba kubomi bakho bemihla ngemihla
• ukwazi iipateni zokucinga ezingenamveliso kunye nendlela ezinokuthi zibuchaphazele ngayo ubomi bakho
• Ukuchonga ukucinga okungalunganga kunye nokuyila kwakhona ngendlela etshintsha indlela oziva ngayo
• ukufunda iindlela ezintsha zokuziphatha nokuzenza

Emva kokuthetha nawe kunye nokufunda ngakumbi malunga nomba ofuna uncedo kuwo, ugqirha wakho uya kuthatha isigqibo ngezona ndlela zibalaseleyo ze-CBT oza kuzisebenzisa.

Ezinye zeendlela ezisetyenziswa rhoqo kwi-CBT zibandakanya ezi ndlela zilandelayo:

1. Uhlengahlengiso lwengqiqo okanye uhlengahlengiso

Oku kubandakanya ukujonga kabukhali iipateni zokucinga ezingalunganga.

Mhlawumbi uhlala ujonge ngaphezulu, ucinga ukuba eyona nto imbi kakhulu iya kwenzeka, okanye ubeke indawo ebaluleke kakhulu kwiinkcukacha ezincinci. Ukucinga ngale ndlela kunokuchaphazela okwenzayo kwaye kunokuba sisiprofeto esizimeleyo.

Umgqirha wakho uya kubuza malunga nenkqubo yakho yokucinga kwiimeko ezithile ukuze uchonge iipateni ezimbi. Nje ukuba ubazi, unokufunda ukuphinda uzenze ezo ngcinga ukuze zilunge ngakumbi kwaye zivelise.

Umzekelo: "Ndiyivuthele ingxelo kuba andinamsebenzi kwaphela" ingangathi "Le ngxelo ibingengomsebenzi wam ubalaseleyo, kodwa ndingumqeshwa oxabisekileyo kwaye ndifaka isandla ngeendlela ezininzi."

2. Ukufumanisa okukhokelwayo

Ekufumaneni okukhokelwayo, ugqirha uya kuziqhelanisa nembono yakho. Emva koko baya kubuza imibuzo eyenzelwe ukujongana neenkolelo zakho kunye nokwandisa ukucinga kwakho.

Unokucelwa ukuba unike ubungqina obuxhasa ukucinga kwakho, kunye nobungqina obungabuxhasiyo.

Kwinkqubo, uya kufunda ukubona izinto kwezinye iimbono, ngakumbi ezo usenokungaziqwalaseli ngaphambili. Oku kunokukunceda ukhethe indlela eluncedo ngakumbi.

3. Unyango lokubonisa

Unyango lokubonisa lungasetyenziselwa ukujongana noloyiko kunye ne-phobias. Unyango uya kukuveza kancinci kwizinto ezibangela uloyiko okanye uxinzelelo, ngelixa unikezela ngesikhokelo sendlela yokumelana nazo ngalo mzuzu.

Oku kunokwenziwa ngokwenyuka okuncinci. Ekugqibeleni, ukubhengeza kunokukwenza uzive ungakhuselekanga kwaye uzithembe ngakumbi kumandla akho okulwa.

4. Ushicilelo kunye neengxelo

Ukubhala yindlela ehlonitshwayo yokunxibelelana neengcinga zakho.

Umgqirha wakho unokukucela ukuba udwelise iingcinga ezimbi ezenzeke kuwe phakathi kweeseshoni, kunye neengcinga ezintle onokukhetha kuzo endaweni yoko.

Omnye umsebenzi wokubhala kukugcina iingcinga ezintsha kunye neendlela zokuziphatha ezintsha oziqhelileyo ukusukela kwiseshoni yokugqibela. Ukuyibhala phantsi kunokukunceda ubone ukuba uhambe kangakanani.

5. Ukucwangciswa komsebenzi kunye nokusebenza kwendlela yokuziphatha

Ukuba kukho umsebenzi othambekele ekuwubekeni ecaleni okanye uwuphephe ngenxa yoloyiko okanye ixhala, ukuwufumana kwikhalenda yakho kunganceda. Xa umthwalo wesigqibo ungasekho, kunokwenzeka ukuba ulandele.

Ukucwangciswa komsebenzi kunokunceda ukuseka imikhwa elungileyo kunye nokubonelela ngethuba elaneleyo lokubeka oko ukufundileyo.

6. Uvavanyo lokuziphatha

Uvavanyo lokuziphatha luqhele ukusetyenziswa kukuphazamiseka koxinzelelo olubandakanya ukucinga okuyintlekele.

Phambi kokuba uqalise umsebenzi oqhele ukukwenza ube nexhala, uyakucelwa ukuba uqikelele ukuba kuzakwenzeka ntoni. Kamva, uya kuthetha malunga nokuba ukuxelwa kwangaphambili kuzalisekisiwe.

Ngokuhamba kwexesha, ungaqala ukubona ukuba le ntlekele iqikelelweyo ayinakulindeleka ukuba yenzeke. Uya kuqala ngemisebenzi yoxinzelelo olusezantsi kwaye wakhe ukusuka apho.

7. Ukuphumla kunye neendlela zokunciphisa uxinzelelo

Kwi-CBT unokufundiswa ngeendlela ezithile zokuphumla ezinje:

• imithambo yokuphefumla nzulu
• ukuphumla kwezihlunu
• imifanekiso

Uya kufunda izakhono ezisebenzayo ukunceda uxinzelelo olusezantsi kwaye wandise ukuqonda kwakho kolawulo. Oku kunokuba luncedo ekujonganeni ne-phobias, amaxhala entlalontle, kunye nezinye iingxaki.

8. Ukudlala indima

Ukudlala indima kunokukunceda usebenze ngeendlela ezahlukeneyo zokuziphatha kwiimeko ezinokubanzima. Ukudlala iimeko ezinokubakho kunokunciphisa uloyiko kwaye kunokusetyenziselwa:

• ukuphucula izakhono zokusombulula iingxaki
• ukufumana ukuqhelana nokuzithemba kwiimeko ezithile
• ukuziqhelanisa nezakhono zentlalo
• uqeqesho lokuqinisekisa
• ukuphucula izakhono zonxibelelwano

9. Uqikelelo olusondeleyo

Oku kubandakanya ukuthatha imisebenzi ebonakala ngathi inzima kwaye uyiqhekeze ibe ngamanyathelo amancinci anokufezekiseka. Inyathelo ngalinye elilandelelanayo lakha phezu kwamanyathelo angaphambili ukuze ufumane ukuzithemba njengoko uhamba, kancinci kancinci.

Kwenzeka ntoni ngexesha leseshoni ye-CBT?

Kwiseshoni yakho yokuqala, uya kunceda ugqirha ukuba aqonde ingxaki ojongana nayo kunye nento onethemba lokuyiphumeza nge-CBT. Umgqirha uya kuthi emva koko enze isicwangciso sokuphumeza injongo ethile.

Iinjongo kufuneka:

• Specific
• Mkulula
• Achiva
• Ryinyaniso
• Time-limited

Kuxhomekeke kwimeko yakho kunye neenjongo zakho ze-SMART, ugqirha unokucebisa umntu ngamnye, usapho okanye unyango lweqela.

Iiseshoni zihlala malunga neyure kwaye zenzeka kube kanye ngeveki, nangona oku kunokwahluka ngokweemfuno zomntu ngamnye kunye nokufumaneka kwazo.

Umsebenzi wesikolo wasekhaya ukwayinxalenye yenkqubo, ke uya kucelwa ukuba ugcwalise amaphepha okusebenzela, ijenali, okanye wenze imisebenzi ethile phakathi kweseshoni.

Unxibelelwano oluvulekileyo kunye nokuziva ukhululekile kunye nonyango lwakho kubalulekile. Ukuba awuziva ukhululekile ngokupheleleyo kunyango lwakho, zama ukufumana ugqirha onokunxibelelana naye kwaye uvule ngokulula.

Khangela ugqirha oqeqeshwe kwi-CBT kwaye onamava okunyanga ingxaki yakho ethile. Jonga ukuqinisekisa ukuba baqinisekisiwe ngokufanelekileyo kwaye banamaphepha-mvume.

Unokufuna ukuthetha nogqirha wakho okanye abanye ababoneleli ngezempilo kwiingcebiso. Iingcali zinokubandakanya:

• oogqirha bengqondo
• iingcali zengqondo
• oogqirha bengqondo
• oonontlalontle
• umtshato kunye neengcali zentsapho
• Abanye ootitshala abaqeqeshelwa impilo yengqondo

Uninzi lwexesha, i-CBT ithatha iiveki ezimbalwa ukuya kwiinyanga ezimbalwa ukuqala ukubona iziphumo.

Yintoni enokunceda ngayo i-CBT?

I-CBT inokunceda kwiingxaki ezahlukeneyo zemihla ngemihla, ezinje ngokufunda ukumelana neemeko zoxinzelelo okanye ukujongana noxinzelelo malunga nomba othile.

Awudingi ukuxilongwa kwezonyango ukuze uzuze kwi-CBT.

Inokukunceda:

• ukufunda ukulawula iimvakalelo ezinamandla njengomsindo, uloyiko, okanye usizi
• ukujongana nosizi
• ukulawula iimpawu okanye ukunqanda ukugula ngengqondo kubuyela umva
• ukujamelana neengxaki zempilo yomzimba
• ukusonjululwa kwengxabano
• ukuphucula izakhono zonxibelelwano
• uqeqesho lokuqinisekisa

I-CBT inokusebenza kwiimeko ezahlukeneyo, nokuba zizodwa okanye ngokudibeneyo nezinye iindlela zonyango okanye amayeza. Oku kubandakanya:

• iziyobisi
• ukuphazamiseka koxinzelelo
• ukuphazamiseka kwengqondo okuguquguqukayo
• iintlungu ezingapheliyo
• ukudakumba
• iingxaki zokutya
• Ukuphazamiseka okungafunekiyo (OCD)
• ifumanas
• Uxinzelelo lwasemva koxinzelelo lwasemva (PTSD)
• schizophrenia
• ukuphazamiseka ngokwesondo
• iingxaki zokulala
• tinnitus

Ngaba kukho nayiphi na ingozi?

I-CBT ayijongwa njengonyango olunobungozi, nangona kukho izinto ezithile ekufuneka uzigcine engqondweni:

• Yinto eyodwa, kodwa ekuqaleni, abanye abantu banokukufumanisa kuluxinzelelo okanye ukungonwabi ukujongana neengxaki zabo.
• Ezinye iintlobo ze-CBT, njengonyango lokuvezwa, zinokunyusa uxinzelelo kunye noxinzelelo ngelixa usebenza ngayo.
• Ayisebenzi ngobusuku. Kuthatha ukuzibophelela kunye nokuzimisela ukusebenza kubuchule obutsha phakathi kweeseshoni nasemva kokuba unyango luphelile. Kuyanceda ukucinga nge-CBT njengotshintsho kwindlela yokuphila ojonge ukuyilandela kunye nokuphucula ebomini bakho bonke.

Umgca wezantsi

Ukunyanga ngokuziphatha kwengqondo (CBT) luhlobo olusekwe kakuhle, olusebenzayo lonyango lwexesha elifutshane. Isekwe kunxibelelwano phakathi kweengcinga zakho, iimvakalelo, kunye nokuziphatha, kunye nendlela abanokuba nefuthe ngayo omnye komnye.

Kukho iindlela ezimbalwa ezisetyenziswayo kunye ne-CBT. Kuxhomekeka kuhlobo lomcimbi ofuna uncedo kuwo, ugqirha wakho uya kunceda abone ukuba leliphi na icebo le-CBT elifanele iimfuno zakho.