Ungayitshintsha njani indlela yokuCinga ngokuGwenxa noHlengahlengiso lweCognitive

Umxholo

• Usebenza njani uhlengahlengiso lwengqondo?
• Ubuchule bokuhlengahlengisa kwengqondo
• Ukujonga ngokwakho
• Ukubuza iingcinga zakho
• Ukuqokelela ubungqina
• Ukwenza uhlalutyo lweendleko-zoncedo
• Ukudala ezinye iindlela
• Ziziphi iinzuzo?
• Zeziphi iintlobo zemiba ezinokunceda ekuhlengahlengiseni kwengqondo?
• Ngaba zikho iingxaki?
• Umgca wezantsi

Uninzi lwabantu luba neepatheni zokucinga ezingalunganga amaxesha ngamaxesha, kodwa ngamanye amaxesha ezi patheni ziye zendele kangangokuba ziphazamise ubudlelwane, impumelelo kunye nokuba sempilweni.

Uhlengahlengiso lwengqondo liqela leendlela zonyango ezinceda abantu ukuba babone kwaye batshintshe iindlela zabo zokucinga ezingalunganga.

Xa iipateni zokucinga zisonakalisa kwaye zizenzakalise, licebo elihle ukuphonononga iindlela zokuziphazamisa nokuzilungisa. Yiloo nto enokuhlengahlengiswa kwengqondo enokuyenza.

Usebenza njani uhlengahlengiso lwengqondo?

Ukuhlengahlengiswa kwengqondo kusentliziyweni yonyango lokuziphatha, indlela yokufunda efundwe kakuhle enokuthi isebenze ekunyangeni iimeko ezininzi zempilo yengqondo, kubandakanya ukudakumba kunye noxinzelelo loxinzelelo.

Kwindlela yokuziphatha yokuziphatha kwengqondo (CBT), isigulana kunye nonyango basebenza kunye ekuchongeni iipateni zokucinga eziphosakeleyo ezinegalelo kwingxaki nasekuziqhelaniseni neendlela zokunceda ukubumba iipateni zokucinga ezingalunganga.

Kungakhohlisa ukubona ukungachaneki kwiipateni zakho zokucinga. Ngenxa yeso sizathu, uninzi lweengcali zicebisa ukuba usebenze nonyango xa uqala ukulungiswa ngokutsha kwengqondo.

Njengoko igama lisitsho, ubuchule bokuhlengahlengisa kwengqondo buyazihlaziya iingcinga ezingancediyo kwaye bazakhe ngendlela elunge ngakumbi nechanekileyo.

Abantu ngamanye amaxesha bafumana ukugqwetha kwengqondo-iipateni zokucinga ezenza umbono ogqwethekileyo, ongenampilo wokwenyani. Ukugqwethwa kwengqondo kuhlala kukhokelela kuxinzelelo, uxinzelelo, iingxaki kulwalamano, kunye nokuziphatha okuzibetha.

Eminye imizekelo yokugqwetha kwengqondo kubandakanya:

• ukucinga ngomnyama nomhlophe
• intlekele
• ukugqithisa
• ubuwena

Ukuhlengahlengiswa kwengqondo kunika ithuba lokuqaphela ezi ngcinga zingalunganga njengoko zisenzeka. Emva koko unokuziqhelanisa nokuzilungisa ezi ngcinga ngeendlela ezichanekileyo neziluncedo.

Ithiyori kukuba ukuba unokutshintsha indlela ozijonga ngayo izehlo ezithile okanye iimeko, unokukwazi ukutshintsha iimvakalelo onazo kunye nezenzo ozenzayo.

Ke uyilungisa njani ingcinga engalunganga?

Ubuchule bokuhlengahlengisa kwengqondo

Nangona nabani na enokusebenzisa ubuchule bokuhlengahlengisa ukuqonda ukuphucula iindlela zabo zokucinga, abantu abaninzi bakufumanisa kuluncedo ukusebenzisana nonyango.

Unyango unokukunceda ufunde ukuba zeziphi izinto ezinxaxhileyo kwengqondo ezinokuchaphazela wena. Banokucacisa ukuba kutheni kwaye kutheni ingcinga ingenangqondo okanye ingachanekanga.

Ingcali inokukunceda ukuba ufunde "ukubuza" iipateni zokucinga eziphosakeleyo kwaye uzimise ngokutsha ukuze zibe nokuhle.

Nantsi isikhokelo esifutshane kwezinye zezicwangciso ezichaphazelekayo kulwakhiwo ngokutsha kwengqondo:

Ukujonga ngokwakho

Ukutshintsha iphethini yokucinga engenamveliso, kuya kufuneka ubenakho ukubona impazamo oyenzayo. Uhlengahlengiso lwengqondo luxhomekeke kwisakhono sakho sokujonga iingcinga ezibangela iimvakalelo ezimbi kunye neemeko zengqondo.

Kukwaluncedo ukuqaphela ukuba zivela nini kwaye phi iingcinga. Kungenzeka ukuba usengozini enkulu yokugqwetha kwengqondo kwiimeko ezithile. Ukwazi ukuba zeziphi iimeko kunokukunceda ulungiselele kwangaphambili.

Umzekelo, ukuba ungumfundi onengxaki yokuxhalaba, unokuthi uqaphele ipatheni eyintlekele kwindawo zovavanyo. Mhlawumbi ipatheni yakho ihamba ngoluhlobo: Ngokuqinisekileyo ndiza kusilela kolu vavanyo, kwaye ndoyisakele ikhosi, kwaye ndingabinakho ukugqiba nabanye abantu. Wonke umntu uzokwazi ukuba ndohlulekile.

Ukwazi ukuba ubungozi bukhona kunokukunceda ubambe iingcinga zakho ezingalunganga kwaye uzitshintshe ngaphambi kokuba zingqubane nawe.

Abanye abantu bakufumanisa kuluncedo ukushicilela njengenxalenye yenkqubo. Nokuba awuqinisekanga ekuqaleni ukuba yintoni ebangele ixhala okanye usizi lwakho, ukubhala iingcinga zakho kunokukunceda uqaphele ukuphazamiseka kwengqondo okanye ipateni.

Njengoko uqhelisela ukubeka esweni ngokwakho, uya kuqala ukuqaphela iipateni zokucinga eziphosakeleyo ngokukhawuleza.

Ukubuza iingcinga zakho

Elinye icandelo elibalulekileyo lokuhlengahlengiswa kwengqondo kukufunda indlela yokubuza iingcinga zakho kunye nokucinga kwakho, ngakumbi ezo zibonakala zingena kwindlela yokuphila ubomi obunemveliso.

Ingcali inokukufundisa ukuba uyisebenzise njani indlela yokubuza yeSocrates ukuze ufumanise ukuba ziphi iingcinga zakho ezizenzekelayo ezithandekayo okanye ezingenangqondo.

Eminye imibuzo onokuyibuza ibandakanya:

• Ngaba le ngcinga isekwe kwiimvakalelo okanye kwiinyani?
• Bubuphi ubungqina obukhoyo bokuba le ngcamango ichanekile?
• Bubuphi ubungqina obukhoyo bokuba le ngcinga ayichanekanga?
• Ndingayivavanya njani le nkolelo?
• Yintoni eyona nto imbi inokwenzeka? Ndingathini ukuphendula ukuba kwenzeka into embi kakhulu?
• Zeziphi ezinye iindlela ezinokuthi zichazwe ngolu lwazi?
• Ngaba ngokwenene le yimeko emnyama nomhlophe okanye ngaba kukho iigrey shades apha?

Ukuba ufumana ukuphazamiseka kwengqondo okubizwa ngokuba yintlekele, umzekelo, unokuthi uthande ukucinga ngesona siphumo esibi kakhulu kwiimeko ezixinzelelekileyo. Xa ubuza le patheni yokucinga, unokuzibuza ukuba udwelise zonke iziphumo ezinokubakho. Unokuzibuza ukuba zinokwenzeka njani na iziphumo.

Ukubuza kukuvumela ukuba uqwalasele amathuba amatsha angenakho njengaleyo intlekele osenokuyoyika.

Ukuqokelela ubungqina

Eyona nto iphambili kulwakhiwo ngokutsha kwengqondo kukuqokelela ubungqina.

Unokuthatha isigqibo sokugcina umkhondo weziganeko ezibangela impendulo, kubandakanya ukuba ubunobani kunye nento oyenzayo. Unokufuna ukurekhoda indlela eyomelele ngayo impendulo nganye kwaye zeziphi iinkumbulo ezize njengesiphumo.

Unokuqokelela ubungqina obuchasene neengcinga zakho, iingcinga zakho, kunye neenkolelo zakho. Ukugqwethwa kwengqondo kuthathelwa ingqalelo kwaye ayichanekanga, kodwa zinokungena nzulu. Ukugxotha kunye nokutshintsha endaweni yabo kufuna ubungqina malunga nokuba banengqondo kangakanani.

Kuya kufuneka udwelise iinyani ezibonisa inkolelo ichanekile, kwaye uthelekise uluhlu kunye nezibakala ezibonisa ukuba inkolelo iphosakele okanye ayicacanga gca.

Umzekelo, ukuba ulungisa izinto ezenziwa ngabanye abantu, unokuhlala uzibek 'ityala ngezinto ezingezizo ezakho. Unokufumana inzuzo ngokujonga ubungqina obonisa ukuba isenzo asinanto yakwenza nawe kwaphela.

Ukwenza uhlalutyo lweendleko-zoncedo

Sebenzisa esi sicwangciso-qhinga, uya kuqaphela izibonelelo kunye nokungalunganga kokugcina ukuphazamiseka kwengqondo.

Unokuzibuza:

• Ufumana ntoni xa uzibiza ngokuba usisidenge ngokupheleleyo, umzekelo?
• Ingaba le patheni yokucinga ikubiza malini ngokweemvakalelo nangokuthetha?
• Zithini iziphumo zexesha elide?
• Le ndlela yokucinga ibachaphazela njani abantu abakungqongileyo?
• Iqhubela phambili okanye inciphisa njani ukusebenza komsebenzi wakho?

Ukubona iingenelo neengozi ecaleni kunokukunceda uthathe isigqibo sokuba kufanelekile ukutshintsha iphethini.

Nanku umzekelo osaziwayo wakutshanje wendlela uhlalutyo lwendleko-lusebenza ngayo:

Kwimiboniso yakhe "uNanette," umhlekisi uHannah Gadsby wathetha ngendlela awazakhela ngayo ikhondo lomsebenzi wokuzihlaziya. Kodwa ngaxa lithile, umonzakalo awayewenza kwindlela awayeziva ngayo wawongamela izibonelelo zomsebenzi wakhe. Ke wagqiba kwelokuba ayeke ukuzidiliza njengendlela yokwenza iziqhulo.

"I-Nanette" yayiphumelele kakhulu, ngokuyinxenye kuba abantu abaninzi bayakuqonda ukurhweba okuyingozi abakwenzayo mihla le.

Ukudala ezinye iindlela

Uhlengahlengiso lwengqondo lunceda abantu ukuba bafumane iindlela ezintsha zokujonga izinto ezenzeka kubo. Inxalenye yokuziqhelanisa kubandakanya ukuza neenkcazo ezizezinye ezinengqiqo nezintle ukuthatha indawo yokugqwetha okwamkelweyo ngokuhamba kwexesha.

Umzekelo, ukuba awuzange ufumane amanqaku kuvavanyo, endaweni yokujonga ukuba woyikeka kwizibalo, usenokuphanda iindlela onokutshintsha ngazo imikhwa yokufunda. Okanye, unokujonga ezinye iindlela zokuphumla onokuthi uzame ngaphambi kovavanyo lwakho olulandelayo.

Nanku omnye umzekelo: Ukuba iqela labalingane bayayeka ukuthetha xa ungena egumbini, endaweni yokutsiba kwisigqibo sokuba bebethetha ngawe, ungafuna ukuqaphela ezinye iinkcazo ngezenzo zabo. Ngokwenza njalo, unokuqonda ukuba le meko ayinanto yakwenza nawe, okanye ukuba ukutolike gwenxa okwenzekayo.

Ukudala ezinye iindlela kunokubandakanya ukudala ukuqinisekiswa okuqinisekileyo ukuthatha indawo yeepatheni ezingalunganga okanye ezingancediyo.

Unokufuna ukuphinda ngokwakho ukuba wenza igalelo elixabisekileyo, elihle emsebenzini, kwaye oogxa bakho bahlala bekubandakanya kwinto eqhubekayo. Ungazisekela ezi ziqinisekiso kuluhlu lweminikelo oyenzileyo, kunye nobudlelwane obuhle obakheleyo.

Ziziphi iinzuzo?

Nangona kuluncedo ekusebenzeni nonyango ekuqaleni, uhlengahlengiso lwengqondo yindlela onokufunda ukuyenza ngokwakho wakube uyazi ukuba isebenza njani.

Ukwazi ukuchonga nokutshintsha iindlela zakho zokucinga ezingalunganga kunezibonelelo ezininzi. Umzekelo, inokunceda:

• yehlisa uxinzelelo kwaye unciphise uxinzelelo
• yomeleza izakhono zakho zonxibelelwano kwaye wakhe ubudlelwane obunempilo
• buyisela iindlela zokuziphatha ezingafunekiyo njengokusebenzisa iziyobisi
• phinda wakhe ukuzithemba nokuzithemba

Zeziphi iintlobo zemiba ezinokunceda ekuhlengahlengiseni kwengqondo?

Umbutho wezengqondo waseMelika ucebisa i-CBT ukunceda:

• iingxaki zokutya
• ukudakumba
• ixhala
• PTSD
• Ukuphazamiseka kokusetyenziswa kweziyobisi
• isigulo sengqondo
• iingxaki zomtshato

Inokukunceda uhambe ngeendlela ezinzima njengoqhawulo-mtshato, isifo esibi, okanye ukuswelekelwa ngumntu omthandayo.

Kuyo nayiphi na imeko yobomi apho iipateni zokucinga ezimbi zikhula, uhlengahlengiso lwengqondo lunokukunceda ucelomngeni kwaye utshintshe iingcinga ezingancediyo.

Ngaba zikho iingxaki?

Kuba kuyacetyiswa ukuba abantu basebenze nonyango, enye into enokubuyela umva kulwakhiwo ngokutsha lwengqondo kunokuba lixabiso lokuphuma epokothweni kweeseshoni zonyango.

Oogqirha kwikliniki yaseMayo baqaphela ukuba kwezinye iimeko iindlela ze-CBT zinokusebenza kakhulu xa zidityaniswe namayeza.

Umgca wezantsi

Ukuhlengahlengiswa kwengqondo yenye yezona zinto ziphambili kunyango lokuziphatha.

Uninzi lwexesha, uhlengahlengiso lwengqondo luyasebenzisana. Isigulana sihlala sisebenza kunye nonyango ukuze sichonge iipateni zokucinga eziphosakeleyo kwaye sizibuyise ngeendlela ezisempilweni, ezichanekileyo zokujonga izehlo kunye neemeko.

Uhlengahlengiso lwengqondo lunokunciphisa uxinzelelo kunye neempawu zoxinzelelo, kwaye lunokunceda kuluhlu lweminye imicimbi yezempilo yengqondo.