Icandelo elibalulekileyo lokuxhalaba - ngaba kukuxhalabisa okanye ukuxhalabisa okuhambelana nomda we- Generalized Anxiety Disorder (GAD) ukuxilongwa - kukuxhalabisa okunokuba ngamaxesha athile uzive ungalawulekiyo.
I-Psychotherapi for anxiety help people to address these thoughts in different ways. Kwiengqondo zengqondo zengqondo, iingcambu okanye i-underlying (ngezinye izihlandlo ezibizwa ngokuba yizinto ezingenanto) izizathu zokuxhalabisa ziyavulwa.
Kwi- ctnitive treatmental (CBT), iingcamango zicelomngeni okanye zivavanywa zizilingo zokuziphatha (umzekelo, ukwenza into oxhalabileyo malunga nokufunda ngokuqinisekileyo ukuba umphumo uya kulungile).
Kwimpilo yokwamkelwa kunye nokuzibophezela (ACT), njengoko ku-CBT, kugxininiswa ekubeni wazi ngakumbi iingcinga njengeengcinga kunye neenyaniso . Nangona kunjalo, isinyathelo esilandelayo kwi-ACT kukufunda iindlela zokuba "zingabandakanywa" kunye neengcamango (oko kukuthi, ukuba ukuxutywa kwengcamango kuyisiseko esisiseko , ukuchithwa kwengqondo kuyinjongo .). Ngokutshintsha indlela osebenzisana ngayo neenkolelo zakho, unokuqala ukufumana uxolo.
5 iindlela zokudambisa iingcamango ezixhalabisa
Nazi iindlela ezi-5 zokuzikhusela ngeengqondo zokuzama ukuzama. Khetha enye okanye ezimbini ezibhenkisayo kuwe, kwaye uzame ngokuphindaphindiweyo malunga neentsuku ezimbalwa. Ukuba kusebenza, qhubeka kunye nayo; ukuba ayifuni, zama enye indlela yokusebenza kuloluhlu kunoko.
- Ingqondo yakho, inkulu "M." Ngenxa yalo msebenzi, cinga ngengqondo yakho njengento ehlukeneyo evela kuwe. Qamba igama elithi "Ingqondo." Xa uqala ukuxhalabisa, xelela into efana nale nto, "Hayi uye khona Ingqondo kwakhona, chitchatting away" okanye "Wow, Ingqondo yenza loo nto ayithandayo ukuyenza, undixelele ukuba akukho nto iza kusebenza. "Ngokuphatha ingqondo njengento yangaphandle, ngaphandle kwesidalwa sangaphakathi, unokudala isikhala esaneleyo phakathi kwakho kunye neengcamango zakho ukuba uzive ungcono.
- Imoto yomsakazo engayi kuguquka. Khawucinge ukuba uhleli kwisihlalo somgibeli, kwaye umqhubi uye wajika kwisikhululo somsakazo esichukumisayo esenza isandi seengcinga zakho ezixhalabileyo. Awunako ukuwuguqula okanye ukuwukhupha; Endaweni, kufuneka ubekezelele kwaye uyamkele ukuba iingcinga zilapho, kwaye ingxolo ayiyonto.
- I-keychain ephaketheni lakho. Unokuthi uthabathe isethi yezitshixo kunye nawe rhoqo. Zama ukunikezela ngeengcamango zakho eziqhelekileyo ezixhalabisa. Xa usebenzisa le nto, yenza ukuba ucinge ngcamango ehambelanayo. Qaphela ukuba ungayithwala ingcamango kwaye ungayicingi njalo, kwaye nokuba xa ucinga ingcamango, usenokusebenzisa isitshixo. Kunokwenzeka ukuthwala iinkolelo ezinzima kunye nawe, kwaye ungazivumeli ukuba ziqaphele izenzo zakho.
- Ukuxhamla. Yiphatha ingcamango yakho njengomxhaphazi kwindawo yokudlala yabantu abadala kwaye ubuze, "Ngubani ophethe apha? Ngaba ingcinga yam ilawulwa okanye ngaba ndiyiphethe? "Ukuba kunceda, fumana intukuthelo encinane kwilwimi ecinga ngombala ebandakanyiweyo - njengoko uzibhokoxa ngokuchasene nomntu onobungqingili.
- Iingcamango zokuthengisa. Ukwahlula phakathi kwengcamango onayo kunye nengcamango oyithenga ngayo . Bhala iingcamango zakho: ukugweba, ukugxeka, ukuthelekisa, ukunyanisela, njl. Buza ngoko, "Ngaba ndifuna ukuthenga ingcinga yokuba ndi ______________?" Cinga ukuba kuya kuhlawula ntoni na ukuba kuya kubakho ukutshala imali.
Injongo yalezi zivivinyo azitshintshi ixesha apho ufumana iingcinga ezixhalabileyo (nangona oko kwenzeka ntoni kuwe, kumnandi!).
Kunoko, ukunyanzelisa umzimba kusebenzayo xa benciphisa isithintelo sakho kwinkolelo ethile okanye isethi yeenkolelo ezingakulungiseleli ngoku.
Ukuze ufunde okungakumbi malunga nokuchithwa kwengqondo kunye nezinye iinkqubo eziphambili ze-ACT, funda le post ehambelana noMbutho weSayensi yeNtsebenzo.
> Umthombo:
> Hayes, SC, & Smith, S. Phuma engqondweni yakho nakubomi bakho: Ukwamkelwa kweNtsha kunye noTywala. ENew York, NY: iNew Harbinger, ngo-2005.