Unyango lokuziphatha ngendlela efanelekileyo (DBT)

Umxholo

• Yintoni i-DBT?
• I-DBT ithelekisa njani ne-CBT?
• Zeziphi izakhono iDBT inceda ekuphuhliseni?
• Ingqondo
• Ukunyamezelana
• Ukusebenza ngokubambisana
• Ummiselo weemvakalelo
• Zeziphi iindlela ezisebenzisayo i-DBT?
• Unyango lomntu omnye
• Uqeqesho lwezakhono
• Uqeqesho lwefowuni
• Zeziphi iimeko ezinokuthi i-DBT incede ukunyanga?
• Umgca wezantsi

Yintoni i-DBT?

I-DBT ibhekisa kunyango lokuziphatha ngokuziphatha. Yindlela yonyango enokukunceda ufunde ukumelana neemvakalelo ezinzima.

I-DBT yavela emsebenzini wesazi ngengqondo uMarsha Linehan, owayesebenza nabantu abaphila nomda wobuntu obunomda (BPD) okanye iingcinga eziqhubekayo zokuzibulala.

Namhlanje, isasetyenziselwa ukunyanga i-BPD kunye noluhlu lwezinye iimeko, kubandakanya:

• iingxaki zokutya
• ukuzenzakalisa
• ukudakumba
• Ukuphazamiseka kokusetyenziswa kweziyobisi

Kwinqanaba layo, i-DBT inceda abantu ukuba bakhe izakhono ezine eziphambili:

• ingqondo
• ukunyamezeleka koxinzelelo
• ukusebenza ngokukuko
• ummiselo weemvakalelo

Funda ukuze ufunde ngakumbi nge-DBT, kubandakanya ukuba ithelekiswa njani ne-CBT kunye nendlela izakhono ezingundoqo ezifundisayo ezinokukunceda ngayo ukuba uphile ngolonwabo, ubomi obulungeleleneyo.

I-DBT ithelekisa njani ne-CBT?

I-DBT ithathwa njenge-subtype yonyango lokuziphatha ngokuziphatha (i-CBT), kodwa kuninzi ukungqubana phakathi kwezi zimbini. Zombini zibandakanya unyango lwentetho ukunceda ukuqonda ngcono nokulawula iingcinga kunye nokuziphatha.

Nangona kunjalo, i-DBT ibeka ugxininiso kancinci kulawulo lweemvakalelo kunye nobudlelwane phakathi kwabantu. Oku ikakhulu kungenxa yokuba ekuqaleni yayiphuhliswa njengonyango lwe-BPD, edla ngokuphawulwa kukutshintsha okukhulu kwemood kunye nokuziphatha okunokwenza ukuba ubudlelwane nabanye bube nzima.

Zeziphi izakhono iDBT inceda ekuphuhliseni?

Nge-DBT, uya kufunda ukusebenzisa izakhono ezine eziphambili, ngamanye amaxesha ezibizwa ngokuba ziimodyuli, ukumelana noxinzelelo lweemvakalelo ngeendlela ezilungileyo, ezinemveliso. U-Linehan ubhekisa kwezi zakhono zine "njengezinto ezisebenzayo" ze-DBT.

Ingqondo kunye nezakhono zokunyamezelana noxinzelelo zikunceda ukuba usebenzele ekwamkeleni iingcinga kunye nokuziphatha kwakho. Ummiselo weemvakalelo kunye nokusebenza ngokukuko kwezakhono kukunceda usebenzele ukutshintsha iingcinga kunye nokuziphatha.

Nanku ukujongwa ngakumbi kwezakhono ezine.

Ingqondo

Ingqondo imalunga nokwazi nokwamkela okwenzekayo kumzuzu wangoku. Oku kunokukunceda ufunde ukuqaphela kwaye wamkele iingcinga kunye neemvakalelo zakho ngaphandle kokugweba.

Kwimeko ye-DBT, ukucamngca kwengqondo kudiliziwe kweziphi "izakhono" kunye "nendlela" yezakhono.

"Yintoni" izakhono zikufundisa Intoni ujolise, ekunokuba:

• yangoku
• ulwazi lwakho ngoku
• iimvakalelo zakho, iingcinga, kunye neemvakalelo
• Ukwahlula iimvakalelo kunye neemvakalelo kwiingcinga

Izakhono "njani" zikufundisa Njani ukukhumbula ngakumbi ngo:

• Ukulinganisa iingcinga ezifanelekileyo kunye neemvakalelo
• usebenzisa ulwamkelo olukhulu ukuze ufunde ukunyamezelana nezinto zakho (ukuba azikukhathazi okanye abanye)
• ukuthatha amanyathelo asebenzayo
• ukusebenzisa izakhono zengqondo rhoqo
• Ukoyisa izinto ezenza ukuba kube nzima ukukhumbula, njengokulala, ukungazinzi kunye nokuthandabuza

Ukunyamezelana

Ingqondo ingahamba indlela ende, kodwa ayisoloko yanele, ngakumbi ngamaxesha obunzima. Kulapho unyamezelo loxinzelelo luza khona.

Izakhono zokunyamezeleka koxinzelelo zikunceda ukuba ungene kwiipatches ezirhabaxa ngaphandle kokuguqukela kwiindlela ezinokubangela umonakalo.

Ngamaxesha obunzima, unokusebenzisa iindlela ezithile zokujongana nokuhlangabezana neemvakalelo zakho. Ezinye zezi, njengokuzihlukanisa okanye ukunqanda, azenzi luncedo lukhulu, nangona zinokukunceda uzive ungcono okwethutyana. Abanye, njengokuzenzakalisa, ukusebenzisa iziyobisi, okanye ukugqajukelwa ngumsindo, kunokudala ingozi.

Izakhono zokunyamezelana noxinzelelo zinokukunceda:

• ziphazamise de ube uzolile ngokwaneleyo ukujongana nemeko okanye uvakalelo
• ukuzihlaziya ngokuphumla kunye nokusebenzisa imizwa yakho ukuze uzive uxolile
• fumana iindlela zokuphucula umzuzu ngaphandle kweentlungu okanye ubunzima
• thelekisa iindlela zokulwa ngokudwelisa izinto ezilungileyo nezingalunganga

Ukusebenza ngokubambisana

Iimvakalelo ezinzulu kunye notshintsho olukhawulezileyo lweemvakalelo lunokwenza kube nzima ukudibana nabanye. Ukwazi indlela oziva ngayo kunye nento oyifunayo yinxalenye ebalulekileyo yokwakha unxibelelwano.

Izakhono zokusebenza ngokukuko kunokukunceda ucace malunga nezi zinto. Ezi zakhono zidibanisa izakhono zokumamela, izakhono zentlalo, kunye noqeqesho lokuqinisekisa ukukunceda ufunde ukuba ungazitshintsha njani iimeko ngelixa uhlala unyanisekile kumaxabiso akho.

Ezi zakhono zibandakanya:

• ukusebenza ngempumelelo, okanye ukufunda indlela yokucela le nto uyifunayo kwaye uthathe amanyathelo okuyifumana
• ukusebenza ngokubambisana, okanye ukufunda indlela yokusebenza kwiingxabano kunye nemingeni kubudlelwane
• ukusebenza ngokuzihlonela, okanye ukwakha ukuzihlonipha ngakumbi

Ummiselo weemvakalelo

Ngamanye amaxesha unokuziva ngathi akukho ndlela yokuphuma kwiimvakalelo zakho. Kodwa kunzima njengokuvakala, kunokwenzeka ukubalawula ngoncedo oluncinci.

Izakhono zolawulo lweemvakalelo zikunceda ukuba ufunde ukujongana nokusabela kweemvakalelo zokuqala ngaphambi kokuba zikhokelele kuthotho lweempendulo zesekondari. Umzekelo, imvakalelo yokuqala yomsindo inokubangela ukuba uzive unetyala, ungaxabisekanga, udanile, kwaye unokudakumba.

Izakhono zolawulo lweemvakalelo zikufundisa ukuba:

• qaphela iimvakalelo
• Yoyisa imiqobo kwiimvakalelo ezineziphumo ezilungileyo
• ukunciphisa ubungozi
• Yandisa iimvakalelo ezineziphumo ezilungileyo
• ziqwalasele ngakumbi iimvakalelo ngaphandle kokuzigweba
• zibonakalise kwiimvakalelo zakho
• thintela ukunikezela kwiimvakalelo zengqondo
• ukusombulula iingxaki ngeendlela eziluncedo

Zeziphi iindlela ezisebenzisayo i-DBT?

I-DBT isebenzisa iindlela ezintathu zonyango zokufundisa izakhono ezine eziphambili ezichazwe apha ngasentla. Abanye bakholelwa ukuba olu dibaniso lobuchule luyinxalenye yento eyenza ukuba i-DBT isebenze kakuhle.

Unyango lomntu omnye

I-DBT ihlala ibandakanya iyure yonyango lomntu ngamnye ngeveki nganye. Kwezi seshoni, uya kuthetha nonyango lwakho malunga nantoni na osebenza kuyo okanye ozama ukuyilawula.

Umgqirha wakho uya kusebenzisa eli xesha ukwakha izakhono zakho kwaye akuncede uhambe kwimiceli mngeni ethile.

Uqeqesho lwezakhono

I-DBT ibandakanya iqela loqeqesho lwezakhono, elifana neseshoni yonyango yeqela.

Amaqela ezakhono ahlala edibana kube kanye ngeveki iiyure ezimbini ukuya kwezintathu. Iintlanganiso zihlala iiveki ezingama-24, kodwa iinkqubo ezininzi ze-DBT ziphinda uqeqesho lwezakhono ukuze inkqubo ihlale unyaka opheleleyo.

Ngexesha lezakhono zeqela, uya kufunda malunga nokuziqhelanisa nesakhono ngasinye, ukuthetha ngeziganeko nabanye abantu kwiqela lakho. Eli lelinye lezinto eziphambili ze-DBT.

Uqeqesho lwefowuni

Abanye abanyangi bakwabonelela ngomqeqeshi wefowuni ngenkxaso eyongezelelweyo phakathi kokuqeshwa kwakho umntu ngamnye. Oku kunokuba yinto elungileyo ukuba nayo epokothweni yakho yangasemva ukuba uhlala uzifumana uziva ukhathazekile okanye ufuna inkxaso encinci.

Ngokwefowuni, ugqirha wakho uya kukukhokela ngendlela yokusebenzisa izakhono zakho ze-DBT ukujongana nomceli mngeni okhoyo.

Zeziphi iimeko ezinokuthi i-DBT incede ukunyanga?

I-DBT ekuqaleni yayiphuhlisiwe ukunceda ukuphucula iimpawu ze-BPD kunye neengcinga ezingapheliyo zokuzibulala. Namhlanje, ithathwa njengenye yezona zonyango zonyango kwi-BPD.

Umzekelo, isifundo sika-2014 sijonge indlela abantu abangama-47 abane-BPD abaphendule ngayo kwi-DBT. Emva konyaka unyango, iipesenti ezingama-77 azizange zihlangabezane neendlela zokuxilonga ze-BPD.

I-DBT inokukunceda kuluhlu lwezinye iimeko, kubandakanya:

• Ukuphazamiseka kokusetyenziswa kweziyobisi. I-DBT inokukunceda ukukhuthaza ukusebenzisa kunye nokunciphisa ukubuyela kwakhona.
• Uxinzelelo. Isifundo esincinci sika-2003 safumanisa ukuba indibaniselwano ye-anti-depressants kunye ne-DBT yayisebenza ngakumbi ekunyangeni uxinzelelo kubantu abadala kunabo bodwa.
• Ukuphazamiseka kwindlela yokutya. Isifundo esidala ukusukela ngo-2001 sijonge indlela i-DBT elincede ngayo iqela elincinci labasetyhini abanesifo sokutya kakhulu. Kulabo bathathe inxaxheba kwi-DBT, iipesenti ezingama-89 zayeka ukuzinkcinkca ngotywala emva konyango.

Umgca wezantsi

I-DBT luhlobo lonyango oluhlala lusetyenziselwa ukunciphisa iimpawu ze-BPD, kodwa inokusetyenziswa okunye ngokunjalo.

Ukuba uhlala uzifumana uxinzelelo lweemvakalelo kwaye ufuna ukufunda iindlela ezithile zokulwa, i-DBT inokuba ilungile kuwe.