Unyango lokuziphatha ngendlela yokuqonda enokuthi iphinde ibuyekeze iingcinga zakho

Umxholo

• Iingcamango ezingundoqo
• Iindlela ezidumileyo
• Yintoni enokukunceda ngayo
• Iimeko zomzekelo
• Imiba yobudlelwane
• Ixhala
• PTSD
• Ukusebenza ngempumelelo
• Yintoni onokuyilindela xa uqeshwa kuqala
• Izinto ekufuneka uzigcine engqondweni
• Ayilulo unyango
• Iziphumo zithatha ixesha
• Akusoloko kumnandi
• Yenye yeendlela ezininzi onokukhetha kuzo

Ukunyanga ngokuziphatha kwengqondo (CBT) yindlela yonyango ekunceda ukuba uqaphele iingcinga ezimbi kunye nezingathandekiyo kunye neendlela zokuziphatha. Iingcali ezininzi zikuthatha oku njengokunyanga kwengqondo.

I-CBT ijonge ukukunceda uchonge kwaye uphonononge iindlela iimvakalelo zakho kunye neengcinga ezinokuthi zichaphazele ngayo isenzo sakho. Nje ukuba uqaphele ezi patheni, ungaqala ukufunda ukuvuselela iingcinga zakho ngendlela elungileyo kunye neluncedo.

Ngokungafaniyo nezinye iindlela ezininzi zonyango, i-CBT ayigxininisi kakhulu ekuthetheni malunga nexesha lakho elidlulileyo.

Funda ukuze ufunde ngakumbi nge-CBT, kubandakanya iikhonsepthi ezingundoqo, yintoni enokukunceda ukunyanga, kunye nento onokuyilindela ngexesha leseshoni.

Iingcamango ezingundoqo

I-CBT ubukhulu becala isekwe kwimbono yokuba iingcinga zakho, iimvakalelo zakho kunye nezenzo zakho zixhunyiwe. Ngamanye amagama, indlela ocinga kwaye uziva ngayo malunga nento inokuchaphazela okwenzayo.

Ukuba uphantsi koxinzelelo olukhulu emsebenzini, umzekelo, unokubona iimeko ngokwahlukileyo kwaye wenze ukhetho obungenakulwenza ngokwesiqhelo.

Kodwa omnye umxholo ophambili we-CBT kukuba ezi ndlela zokucinga kunye nokuziphatha zinokutshintshwa.

Nanku ukujonga ngokusondeleyo kwindlela iingcinga kunye neemvakalelo ezinokuthi zibe nefuthe ngayo kwindlela yokuziphatha - ngcono okanye okubi:

• Imibono engachanekanga okanye engalunganga okanye iingcinga ezinegalelo kuxinzelelo lweemvakalelo kunye nokukhathazeka ngempilo yengqondo.
• Ezi ngcinga kunye noxinzelelo olubangelwa ngamanye amaxesha zikhokelela ekuziphatheni okungancediyo okanye okuyingozi.
• Ekugqibeleni, ezi ngcinga kunye nokuziphatha okukhokelela ekubeni kunokuba ngumzekelo oziphindayo.
• Ukufunda indlela yokujongana nokutshintsha ezi patheni kunokukunceda ujongane neengxaki njengoko zivela, ezinokukunceda ukunciphisa uxinzelelo lwexesha elizayo.

Iindlela ezidumileyo

Ke umntu uqhubeka njani nokuphinda asebenze ezi patheni? I-CBT ibandakanya ukusetyenziswa kweendlela ezininzi. Umgqirha wakho uya kusebenza nawe ukufumana ezona zilungele wena.

Iinjongo zobu buchule ukubuyisela iingcinga ezingancediyo okanye ezokuzibetha ngeyona nto ikhuthazayo nenokwenyani.

Umzekelo, "Andisoze ndibenobuhlobo obuhlala buhleli" kunokuba, "Akukho namnye ubudlelwane bam bangaphambili obuye bahlala ixesha elide. Ukujonga kwakhona into endiyifunayo kwiqabane kungandinceda ndifumane umntu endiya kuhambelana naye ixesha elide.

Ezi zezinye zeendlela ezithandwa kakhulu kwi-CBT:

• Iinjongo zeSMART. Iinjongo ze-SMART zichanekile, zinokulinganiswa, ziyafikeleleka, ziyinyani, kwaye zilinganiselwe ixesha.
• Ukufumanisa okukhokelwayo kunye nemibuzo. Ngokubuza iingcinga onazo malunga nawe okanye imeko okuyo ngoku, ugqirha wakho unokukunceda ukuba ufunde ukucela umngeni kwezi zinto kwaye ujonge neembono ezahlukeneyo.
• Ushicilelo. Unokucelwa ukuba ubhale phantsi iinkolelo ezimbi eziza evekini kunye nezinto ezintle onokuzifaka endaweni yazo.
• Ukuzithetha. Ingcali yakho inokukubuza ukuba uzixelele ntoni malunga nemeko ethile okanye amava kunye nokucela umngeni kuwe ukuze ubeke endaweni yakho intetho egwenxa okanye egxekayo ngokuzithethelelela.
• Uhlengahlengiso kwengqondo. Oku kubandakanya ukujonga nakuphi na ukuphazamiseka kwengqondo okuchaphazela iingcinga zakho- njengokucinga okumnyama nomhlophe, ukutsiba izigqibo, okanye ukuphazamisa- kunye nokuqala ukuzityhila.
• Ukucinga ukurekhoda. Kule ndlela, uza kuza nobungqina obungenamkhethe obuxhasa inkolelo yakho engeyiyo kunye nobungqina obuchasene nayo. Emva koko, uya kusebenzisa obu bungqina ukuphuhlisa ingcinga esengqiqweni ngakumbi.
• Imisebenzi efanelekileyo. Ukucwangcisa umsebenzi onomvuzo suku ngalunye kunokunceda ukwandisa ubume obupheleleyo kunye nokuphucula imeko yakho. Eminye imizekelo inokuzithenga iintyatyambo ezintsha okanye iziqhamo, ubukele imovie oyithandayo, okanye uthathe ipikiniki isidlo sasemini epakini.
• Ukuvezwa kwemeko. Oku kubandakanya ukudweliswa kweemeko okanye izinto ezibangela uxinzelelo, ngokwenqanaba loxinzelelo ezibangelayo, kwaye ngokuthe kancinci uziveze kwezi zinto de zikhokelele kwiimvakalelo ezimbi. Ukuchithwa kweenkqubo ngokuchanekileyo kuyindlela efanayo apho uya kufunda iindlela zokuphumla zokukunceda ujongane neemvakalelo zakho kwimeko enzima.

Umsebenzi wasekhaya yenye yecandelo elibalulekileyo le-CBT, ngaphandle kwendlela oyisebenzisayo. Njengokuba ii-asayimenti zesikolo zikuncedile ukuba uziqhelanise kunye nokuphuhlisa izakhono ozifundileyo eklasini, izabelo zonyango zingakunceda ukuba uqhelane ngakumbi nezakhono oziphuhlisayo.

Oku kunokubandakanya ukuziqhelanisa ngakumbi nezakhono ozifundayo kunyango, njengokutshintsha iingcinga ezigxeka ezinovelwano okanye ukugcina umkhondo weengcinga ezingancediyo kwijenali.

Yintoni enokukunceda ngayo

I-CBT inokunceda kuluhlu lwezinto, kubandakanya ezi meko zilandelayo zempilo yengqondo:

• ukudakumba
• iingxaki zokutya
• Uxinzelelo lwasemva koxinzelelo lwasemva (PTSD)
• ukuphazamiseka koxinzelelo, kubandakanya uloyiko kunye ne-phobia
• Ukuphazamiseka okungafunekiyo (OCD)
• schizophrenia
• ukuxhuzula
• Ukusetyenziswa gwenxa kweziyobisi

Kodwa awudingi ukuba ube nemeko ethile yempilo yengqondo ukuze uzuze kwi-CBT. Inokukunceda:

• ubunzima bobudlelwane
• Ukwahlukana okanye uqhawulo-mtshato
• ukuxilongwa kwezempilo okunzulu, njengomhlaza
• usizi okanye ilahleko
• iintlungu ezingapheliyo
• ukuzijongela phantsi
• ukuphuthelwa
• uxinzelelo lobomi ngokubanzi

Iimeko zomzekelo

Le mizekelo inokukunika umbono ongcono wokuba i-CBT inokudlala njani ngokwenyani kwiimeko ezahlukeneyo.

Imiba yobudlelwane

Kutshanje wena neqabane lakho benisokola ngonxibelelwano olusebenzayo. Umlingane wakho ubonakala ekude, kwaye bahlala belibala ukwenza isabelo sabo kwimisebenzi yasekhaya. Uqala ukuba nexhala lokuba baceba ukwahlukana nawe, kodwa uyoyika ukubuza into esezingqondweni zabo.

Uyakukhankanya oku kunyango, kwaye ugqirha wakho uyakunceda ukuba uze nesicwangciso sokujongana nale meko. Nizibekele usukelo lokuthetha neqabane lakho xa ninobabini ekhaya ngempelaveki.

Umgqirha wakho ubuza malunga nokunye ukutolika. Uyavuma ukuba kunokwenzeka into ethile emsebenzini ikhathaze iqabane lakho, kwaye uthathe isigqibo sokubuza ukuba yintoni esezingqondweni zabo kwixesha elizayo xa bephazamiseka.

Kodwa oku kukwenza uzive uxhalabile, ke ugqirha wakho ufundisa ngeendlela ezimbalwa zokuphumla ukukunceda uhlale uzolile.

Okokugqibela, wena kunye nengcali yakho yokudlala-dlala incoko kunye neqabane lakho. Ukukunceda ulungiselele, uqhelisela incoko eneziphumo ezibini ezahlukeneyo.

Kwelinye, iqabane lakho lithi liziva lingonelisekanga ngumsebenzi kwaye beliqwalasele ezinye iindlela. Kwelinye, bathi kungenzeka ukuba bahlakulele iimvakalelo zothando kumhlobo osenyongweni kwaye bacinga ngokwahlukana nawe.

Ixhala

Uhlale noxinzelelo olungephi kangangeminyaka eliqela, kodwa kutshanje kubi kakhulu. Iingcinga zakho ezixhalabileyo zigxile kwizinto ezenzeka emsebenzini.

Nangona abantu osebenza nabo beqhubeka benobuhlobo kwaye umphathi wakho ebonakala onwabile ngokusebenza kwakho, ngekhe uyeke ukukhathazeka ukuba abanye abakuthandi kwaye ngequbuliso uza kuphulukana nomsebenzi.

Ingcali yakho ikunceda ukuba udwelise ubungqina obuxhasa inkolelo yakho ukuba uya kugxothwa kunye nobungqina ngokuchasene nayo. Bacela ukuba ugcine umkhondo weengcinga ezingalunganga eziza emsebenzini, njengamaxesha athile oqala ukhathazeka ngokuphulukana nomsebenzi.

Uphinda ujonge ubudlelwane bakho nabantu osebenza nabo ukunceda ekuchongeni izizathu zokuba kutheni uziva ngathi abakuthandi.

Umgqirha wakho ucela umngeni kuwe ukuze uqhubeke nezi ndlela zokuzonwabisa suku ngalunye emsebenzini, uqaphele iimvakalelo zakho malunga nokunxibelelana nabantu osebenza nabo kunye nomphathi wakho ukukunceda ubone ukuba kutheni uziva ngathi abakuthandi.

Ekuhambeni kwexesha, uqala ukuqonda ukuba iingcinga zakho zinxulunyaniswa noloyiko lokungonelanga emsebenzini wakho, ke ugqirha wakho uqala ukukunceda ukuba ucelomngeni kolo loyiko ngokwenza intetho elungileyo kunye nokushicilela malunga nempumelelo yomsebenzi wakho.

PTSD

Kunyaka odlulileyo, wasinda kwingozi yemoto. Umhlobo osenyongweni owayekunye nawe emotweni akazange asinde kuloo ngozi. Ukusukela kwengozi, khange ukwazi ukungena emotweni ngaphandle koloyiko olugqithisileyo.

Uba nexhala xa ungena emotweni kwaye uhlala ukhe uve malunga nengozi. Unengxaki yokulala kuba uhlala uphupha ngengozi. Uziva unetyala nguwe owasindayo, nangona wawungaqhubi kwaye ingozi yayingelilo ityala lakho.

Kunyango, uqala ukusebenza ngovalo kwaye woyike uziva xa ukhwele emotweni. Umgqirha wakho uyavuma ukuba uloyiko lwakho luqhelekile kwaye lulindelekile, kodwa zikwanceda ukuba uqaphele ukuba olu loyiko alukwenzeli nto.

Ngokudibeneyo, wena kunye nonyango lwakho ufumanisa ukuba ukujonga phezulu manani malunga neengozi zemoto kunceda ukuba ulwe nezi ngcinga.

Ukwahlula uluhlu lwezinto ezinxulumene nokuqhuba ezibangela ixhala, njengokuhlala emotweni, ukufumana irhasi, ukukhwela emotweni kunye nokuqhuba imoto.

Kancinci, uqala ukuqhela ukwenza ezi zinto kwakhona. Ingcali yakho ikufundisa iindlela zokuphumla oza kuzisebenzisa xa uziva ukhathazekile. Ukwafunda ngeendlela zobuchule ezinokukunceda ukuthintela ukubuyela umva ekuthatheni indawo.

Ukusebenza ngempumelelo

I-CBT yenye yeendlela zonyango ezifundwayo. Ngapha koko, lolona nyango lulungileyo olufumanekayo kwiimeko ezininzi zempilo yengqondo.

• Izifundo ezingama-41 ezijonga i-CBT kunyango lokuphazamiseka koxinzelelo, i-PTSD, kunye ne-OCD zifumene ubungqina bokuba zinokunceda ukuphucula iimpawu kuyo yonke le micimbi. Inkqubo yayisebenza kakhulu, nangona kunjalo, kwi-OCD, uxinzelelo kunye noxinzelelo.
• Isifundo se-2018 esijonga i-CBT yoxinzelelo kubantu abancinci sifumanise ukuba le ndlela ibonakala ineziphumo ezilungileyo zexesha elide. Ngaphezulu kwesiqingatha sabathathi-nxaxheba kuphononongo abasazifezekisi iikhrayitheriya zokulandela okulandelayo, okwenzeka kwiminyaka emibini okanye nangaphezulu emva kokuba begqibe unyango.
• icebisa ukuba i-CBT ayinakunceda kuphela ukunyanga uxinzelelo, kodwa inokunceda ekunciphiseni amathuba okuba uphinde uphinde emva konyango. Inokukunceda ukuphucula iimpawu zokuphazamiseka kwengqondo xa ubhangqwe ngamayeza, kodwa uphando oluninzi luyafuneka ukunceda ukuxhasa oku kufumanisa.
• Olunye uphononongo lwe-2017 olujonge abantu abangama-43 abane-OCD bafumana ubungqina bokucebisa ukusebenza kwengqondo kubonakale kuphucula emva kwe-CBT, ngakumbi ngokubhekisele ekuchaseni ukunyanzelwa.
• Ukujonga abantu abangama-104 bafumana ubungqina bokucebisa ukuba i-CBT inokukunceda ukuphucula ukusebenza kwengqondo kubantu abanexinzelelo olukhulu kunye ne-PTSD.
• Uphando oluvela kwi-2010 lubonisa ukuba i-CBT inokuba sisixhobo esisebenzayo xa ujongana nokusetyenziswa gwenxa kweziyobisi. Ngokutsho kweZiko leLizwe kuThintelo lokuSetyenziswa gwenxa kweziyobisi, inokusetyenziselwa ukunceda abantu ukuba bajamelane neziyobisi kwaye baphephe ukubuyela umva emva konyango.

Yintoni onokuyilindela xa uqeshwa kuqala

Ukuqala unyango kunokubonakala kunzima. Kuqhelekile ukuba ube novalo malunga neseshoni yakho yokuqala. Unokuzibuza ukuba ugqirha uza kubuza ntoni. Usenokuziva uxhalabile malunga nokwabelana ngobunzima bakho nomntu ongamaziyo.

Iiseshoni ze-CBT zihlala zakhiwe kakuhle, kodwa ukuqeshwa kwakho kokuqala kunokubonakala kwahlukile.

Nantsi into embi onokuyilindela kutyelelo lokuqala:

• Umgqirha wakho uya kubuza malunga neempawu, iimvakalelo kunye neemvakalelo ohlangabezana nazo. Uxinzelelo lweemvakalelo zihlala zibonakala ngokwasemzimbeni. Iimpawu ezinjengeentloko, iintlungu zomzimba, okanye isisu esinokuchaphazeleka kunokuba kufanelekile, kungumbono olungileyo ukubakhankanya.
• Baya kuphinda babuze malunga nobunzima obuthile ohlangabezana nabo. Zive ukhululekile ukuba wabelane nantoni na ethi qatha engqondweni, nokuba ayikukhathazi kakhulu. Unyango lunokukunceda ujongane nayo nayiphi na imiceli mngeni ohlangabezana nayo, emikhulu okanye emincinci.
• Uya kugqitha kwimigaqo-nkqubo yonyango ngokubanzi, enjengokugcinwa kwemfihlo, kwaye uthethe ngeendleko zonyango, ubude beseshoni, kunye nenani leeseshoni ezinconywayo ngugqirha wakho.
• Uya kuthetha ngeenjongo zakho zonyango, okanye into oyifunayo kunyango.

Zive ukhululekile ukubuza nayiphi na imibuzo onayo njengoko isiza. Unokucinga ngokubuza:

• malunga nokuzama amayeza kunye nonyango, ukuba unomdla wokudibanisa zombini
• indlela ugqirha wakho anokunceda ngayo ukuba uneengcinga zokuzibulala okanye uzifumane usengxakini
• ukuba ugqirha wakho unamava anceda abanye ngemicimbi efanayo
• Uyazi njani ukuba unyango luyanceda
• Kuza kwenzeka ntoni kwezinye iiseshoni

Ngokubanzi, uya kufumana okuninzi kunyango xa ubona ugqirha onokuthi unxibelelane naye kwaye usebenze kakuhle naye. Ukuba kukho into engaziva ilungile malunga nonyango olunye, kulungile ukuba ubone omnye umntu. Ayizizo zonke iingcali zonyango ezinokulungela wena okanye imeko yakho.

Izinto ekufuneka uzigcine engqondweni

I-CBT inokuba luncedo ngendlela emangalisayo. Kodwa ukuba uthatha isigqibo sokuzama, kukho izinto ezimbalwa ekufuneka uzigcine engqondweni.

Ayilulo unyango

Unyango lunokunceda ukuphucula imiba ohlangabezana nayo, kodwa ayizukuyiphelisa. Imicimbi yezempilo yengqondo kunye noxinzelelo lweemvakalelo kunokuqhubeka, nasemva kokuba unyango luphelile.

Injongo ye-CBT kukunceda ukuba uphuhlise izakhono zokujongana nobunzima ngokwakho, ngalo mzuzu xa bevela. Abanye abantu bayijonga le ndlela njengoqeqesho lokubonelela ngokwabo unyango.

Iziphumo zithatha ixesha

I-CBT ihlala ihlala phakathi kweeveki ezintlanu ukuya kwezingama-20, ngeseshoni enye veki nganye. Kwiiseshoni zakho zokuqala ezimbalwa, wena kunye nonyango lwakho uya kuthetha malunga nokuba unyango lungahlala ixesha elingakanani.

Oko kuthethiweyo, kuya kuthatha ixesha ngaphambi kokuba ubone iziphumo. Ukuba awuziva ungcono emva kweeseshoni ezimbalwa, unokukhathazeka ukuba unyango alusebenzi. Kodwa yinike ixesha, kwaye uqhubeke nokwenza umsebenzi wesikolo kunye nokuziqhelanisa nezakhono zakho phakathi kweseshoni.

Ukulungisa iipateni ezinzulu ziseti ngumsebenzi ophambili, ke yenza lula kuwe.

Akusoloko kumnandi

Unyango lunokukucel 'umngeni ngokweemvakalelo. Ihlala ikunceda ukuba ube ngcono ngokuhamba kwexesha, kodwa inkqubo inokuba nzima. Uya kudinga ukuthetha ngezinto ezinokuba buhlungu okanye zikhathazeke. Ungakhathazeki ukuba uyakhala ngexesha leseshoni- loo bhokisi yeethishu ikhona ngesizathu.

Yenye yeendlela ezininzi onokukhetha kuzo

Ngelixa i-CBT inokunceda abantu abaninzi, ayisebenzi kuwo wonke umntu. Ukuba awuboni ziphumo emva kweeseshoni ezimbalwa, ungaziva utyhafile. Ngena kunye nonyango lwakho.

Ingcali elungileyo inokukunceda uqaphele xa enye indlela ingasebenzi. Bahlala becebisa ngezinye iindlela ezinokunceda ngakumbi.

Ukufumana ugqirha kunokuziva kunzima, kodwa akufuneki kube njalo. Qala ngokuzibuza imibuzo embalwa esisiseko:

• Yeyiphi imiba ofuna ukuyilungisa? Oku kunokuba ngqo okanye kungacaci.
• Ngaba zikhona naziphi na iimpawu ezithile onokuzithanda kunyangi? Umzekelo, ngaba ukhululekile ngakumbi xa umntu ekwabelana ngesini sakho?
• Yimalini onokuyihlawula ngokwenyani yokuyisebenzisa kwiseshoni nganye? Ngaba uyafuna umntu onika amaxabiso okwehla okanye izicwangciso zokuhlawula?
• Ngaba unyango luya kulunga phi kucwangciso lwakho? Ngaba ufuna umphathiswa onokubona ngosuku oluthile lweveki? Okanye umntu oneseshoni ebusuku?
• Emva koko, qala ukwenza uluhlu lwabanyangi kwindawo yakho. Ukuba uhlala eUnited States, yiya kwi-American Psychological Association's therapist locator.

Ngaba ukhathazekile malunga neendleko? Isikhokelo sethu kunyango olufikelelekayo sinokunceda.