Iinkqubo ezithintekayo zokunxininisa ezinokuthi zikhusele kwiPil Palm yesandla sakho
Izibonelelo zoncedo zoMthonyama zokuncedisa abantu abanenkxalabo zibandakanya izixhobo ezinjengeencwadi ezipapashiweyo, kunye nezinto ze-intanethi . Eyona nto inokubaluleka kwezi zixhobo zixhomekeke ukuba (1) inokuzisa unyango olusisiseko kubantu abangenakho ukufikelela kwinkathalo ekhethekileyo, (2) inokusetyenziswa ngokubambisana nenkcitho eqhubekayo, okanye (3) inokukhuthaza intuthuko eqhubekayo emva kokupheliswa kwekhosi ye-psychotherapy.
Ngokufika kweteknoloji ye-smartphone kunye nokwanda kwamanqwanqwa e-interactive, kukho iinketho ezininzi zokunceda kunanini ngaphambili. Iiprogram ezinokuthi zilungele umntu ngamnye ngengxaki yokukhathazeka jikelele (i-GAD) okanye ukuxhalabisa kwamagqabantshintshi kuwela enye yeendidi ezimbini.
Isethi yokuqala yeenjongo ezijoliswe kwiimpawu zokuxhalabisa ngokubonelela ngokulula ukuphumla, ukucamngca kunye nokusebenzisa ingqondo . Isethi yesibini yee-apps, ezihlaziywa kule post, zihlangene ngokusondelene neengqondo zengqondo ezixhasekileyo ezixhaswayo . Ezi nkqubo zijolise kwiimpawu eziphambili zeenkcukacha ze-GAD - ukukhathazeka okungenakulawula , ukuphazamisa iingcamango ezingalunganga , umzekelo - kunye neempawu zomzimba ezihambelanayo. Ngokuqhelekileyo banokuzijonga ngokwabo .
Uludwe olulandelayo lwezixhobo lubonisa ezinye zezikhetho ezifumanekayo ezifumanekayo kwiiprogram ezisekelwe kwiindlela ezisekelwe kwisiseko. Qaphela ukuba olu luhlu alukho olubanzi, ukungeniswa akuthethi ukuvuma, kwaye akukho nanye ikhetho echazwe ngezantsi ikwacetyiswa nje ngokuba yonyango elimeleyo yonyango oluxhasayo.
Ukuba uxhalaba lwakho lugcina okanye lubuhlungu xa usebenzisa le nkqubo, khangela ukubonisana kunye nezokwelapha kunye / okanye yengcali yezempilo yengqondo.
1. Ukukhathazeka
I-Platform: I-iPhone, i-iPad
Iindleko: i-$ 1.99 nganye ngabanye, i-$ 1.99 yeentsapho, i-$ 0.99 kumaziko emfundo
Oko kunikezelayo: Olu hlelo luvumela abantu ukuba babhale ukukhathazeka kwabo, ukulandelela iziphumo zangempela, kwaye baqikelele ukuba ukukhathazeka kwakungalungile njengoko kwenzekile.
Ezinye izinto zibandakanya amandla oku: ukuchonga i-domain yokukhathazeka (umz., Impilo, intlalontle, ezemali), ukubeka ingqalelo iimpendulo zengqondo kunye nokuziphatha kwisiphumo, ukulandelela imizila yokukhathazeka ngokugqithiseleyo kwexesha (kubandakanywa ubukhulu bokuphazamiseka okucacileyo). Ulwazi lungafakwa kwi-app nangona ungaxhunyiwe kwi-intanethi. Le nkqubo ijoliswe kubantu abanenkxalabo engapheliyo kunye ne-GAD. Kuyancomeka kakuhle kwindlela yokwelapha yokuziphatha yengqondo (CBT).
2. Mindshift
Isicwangciso: I-iPhone, i-Android
Iindleko: mahala
Oko kunikezelayo: Lolu hlelo lokusebenza lujoliswe ngokukodwa kubantwana abaselula kunye nabaselula abasenokuba neengxaki zokuxhalabisa-i-GAD, ukuxhalaba kweentlalo , ukuxhala, ukuxhala, kunye neepbibias ezithile. Njengoko i-GAD iphakathi kweengxaki ezixhaphakileyo zengqondo kwiintsholongwane , kwaye abantu abaninzi abaselula bayayiqonda ukuba kubaluleke kangakanani impilo yengqondo kubomi bonke , le nkqubo enenjongo yokubonelela ngezakhono ezisisiseko nokuphucula ingqalelo malunga neempawu ezinokufaneleka kubantu abaninzi. Ulwazi olubonelelwe luhambelana nendlela yokwelapha ye-CBT. Uhlelo lokusebenza lubandakanya uluhlu lwezicwangciso zokubhekana neentlobo ezahlukeneyo zokuxhalaba, kwaye abasebenzisi banokumakisha iindlela ezisebenzela zona lula, ukufikelela kwangaphambili.
Ulwazi luhanjiswa ngokusebenzisa ulwimi olulula, olucacileyo. Iingcamango ezibalulekileyo ziboniswa ngendlela enobungozi. Ngokomzekelo, udidi lwe "Chill Out" luquka iinketho zetekisi kunye nezomsindo zokusebenzisa ukuphefumula, ukucamngca kwengqondo kunye neengcinga zengqondo. Inqaku, le app ayinikeli iinkalo zokulandelela.
3. UMqeqeshi woMsebenzi
Isicwangciso: I-iPhone, i-Android
Iindleko: mahala
Oko kunikelwayo: UMqeqeshi woMsebenzi usebenza njengethuluzi lokuxhamla abantu ngabanye ekwenzeni unyango ngokusebenzisa iNkqubo yokuLawulwa kweNyango ye- Acceptance and Commitment (ACT). Iprogram ikhokela abasebenzisi kwiingcamango eziphambili zonyango: ukuchongwa kwamanani ephambili , ukuzibophezela kwisenzo ngokusekelwe kwiimpawu, izicwangciso zokuxhatshaza ezinokubangela iingcamango ezingathandekiyo kunye namazwi anemvakalelo, nokuzimisela ukuzenza.
Izinto zokwenza umsebenzi wokuzicingela ziquka iiseshini ezikhokelwa yi-audio kunye nemiyalelo yeeseshoni ezikhokelayo. Inika umsebenzi wokulandelela "UMSEBENZI WAMANYE" ukuze abasebenzisi bahlaziye kakuhle indlela abaphatha ngayo iimvakalelo ezibuhlungu kunye neemvakalelo.
4. Pacifica
I-Platform: I-iPhone, i-Android, iWebhu
Iindleko: mahala
Oko kunika: Lolu hlelo lokusebenza lufanelekileyo kubantu abadala kunye nentsha enokukhathazeka kunye neengxaki zengqondo. Izisa iingcamango eziphambili ze-CBT - njengendlela yokucinga ingcamango kunye nendlela yokwenza umngeni-kwaye ifundisa ukuphefumla okuchukumisayo, ukuphumla kwemizimba kunye nokucamngca kwengqondo. Abasebenzisi bayakwazi ukulandelela (kunye neengati) imizwelo, ukuxhalaba kunye nemikhuba yempilo enokuthi ibe nefuthe kulezi (njengokuzivocavoca, ukungenisa utywala , ukutya, iindlela zokulala, njl). Iprogram iphinde ikhuthaze abasebenzisi ukucinga nokulinganisa "amancinci," iinjongo zemihla ngemihla; oku kukhuthaza ngokusisombulula iingxaki .
5. I- CBT-i Coach
Isicwangciso: I-iPhone, i-Android
Iindleko: mahala
Oko kunika: Lolu hlelo lokusebenza lufanelekile kubantu abajongene nokuphazamiseka okukhulu ebuthongweni ngenxa yokuxhalabisa. Injongo kubantu abanokwelashwa kwe-CBT yokulala, okanye abo bafumana iingxaki zokulala kwaye bangathanda ukuphucula ukulala kwabo, inkqubo ifundisa abasebenzisi (1) imfundo eyisiseko ngokulala, (2) iimpawu zendlela yokulala yokulala nokusingqongileyo, ( 3) indlela yokusebenzisa idayari yokulala ukurekhoda amaphetheni nokulandelelanisa utshintsho lwezibonakaliso. Iquka ukusetyenziswa okuhlukeneyo ukuphazamisa ingqondo yokukhathazeka nokuvumela abasebenzisi ukusetha imiyalezo yokukhumbuza okanye ukusetha i-alamu ukukunceda ukuguqula imikhuba yokulala.
Umqeqeshi we-CBT-i waqulunqwa ngokusebenzisana neZiko leSizwe le-VA le-PTSD, iStanford School of Medicine, kunye neZiko leSizwe le-DoD leTehealth and Technology. Isiqulatho sayo sisekelwe kwinqununu yonyango, unyango lwezengxaki zokuziphatha ngenxa yokungaqondiyo kwiiVeterans, nguRachel Manber, Ph.D., uLeah Friedman, Ph.D., uColen Carney, Ph.D., uJack Edinger, Ph.D., Dana Epstein, Ph.D., uPatricia Haynes, Ph.D., uWilfred Pigeon, Ph.D. kunye no-Allison Siebern, Ph.D.]
Ukuthatha i-App efanelekileyo kuwe
Isantya apho iilwimi ezitsha zidalwa ziyamangalisa, kwaye ukufaneleka kwenkinga enikezelweyo kungahluka ngokubanzi. Kubaluleke kakhulu ukuba ngumthengi ofundisiweyo, ngakumbi xa kuziwa kwiiprogram ezifuna ukulungelelanisa nezindlela zokwenza unyango olusisiseko. Khangela iinkonzo eziye zadalwa okanye zihlaziywa yimibutho ehloniphekileyo, njengeSebe leSizwe lezoKhuseleko leSizwe leTelehealth kunye neThekhnoloji kunye ne-Anxiety and Depression Association yaseMelika.
Khumbula ukuba insiza ayikwazi ukubuyisela unyango ubuso nobuso. Yaye ukuba ulapha unyango, cela umnikezeli wakho ngeenkqubo ezicebisa zona, ukwazi izibonakalisi zakho kunye neemeko.