Ungatshintsha njani iipatheni zakho zokucinga xa ungenayo i-SAD
Ukucinga okungalunganga kwenza ukuba uxhalabe kwiimeko zentlalo kunye nokusebenza. Uninzi lwezonyango zoxhala loluntu lubandakanya umbandela ozinikezelwe ekutshintsheni iindlela zokucinga ezingalunganga zibe ziindlela ezincedo kunye neendlela ezifanelekileyo zokujonga imeko.
Isitshixo ekutshintsheni iingcamango zakho ezimbi kukuqonda indlela ocinga ngayo ngoku (kunye neengxaki ezibangelwa) kwaye usebenzisa izicwangciso zokutshintsha iingcamango okanye wenze ukuba zibe nempembelelo encinane.
Ngokuqhelekileyo, la ma nyathelo aqhutyelwa ngumbhali, kodwa angasetyenziselwa njengenxalenye yenzame yokuzinceda ekujongeni ukuxhalabisa kweentlalo.
Ngezantsi apha amanqaku asibhozo kukukunceda utshintshe iipatheni zakho zokucinga .
1 - Qonda iindlela zakho zokucinga
Elinye lamanyathelo okuqala ekutshintsheni iipatheni zakho zokucinga ezimbi kukuqonda kakuhle indlela ocinga ngayo ngoku. Nalu uluhlu lweentlobo ezili-10 zeepatheni zokucinga eziphosakeleyo ezinokukufumana ingxaki.
Umzekelo, ukuba uthetha ukuzijonga njengempumelelo epheleleyo okanye ukuhluleka kuzo zonke iimeko, ngoko ucinga ngokucinga "kumnyama nomhlophe".
Ezi iipateni zokucinga ezili-10 zihluke kwiindlela ezifihlakeleyo kodwa zonke zibandakanya ukuphazamiseka kwezinto eziyinyani kunye neengqiqo zokujonga imeko kunye nabantu.
2 - Indlela yokuyeka ukucinga ngokungafanelekanga
Esinye sezicwangciso zesicwangciso sonyango esichaphazelekayo -ukuziphatha ngonyango (CBT) kukulungiswa kwengqondo . Le nkqubo inokukunceda uqaphele kwaye utshintshe iingcamango zakho ezingalunganga kwiimpendulo ezingakumbi kunye nezilungelelaniso.
Kungakhathaliseki ukuba wenze ntoni kunyango okanye ngokwakho, ukuhlengahlengiswa kwengcamango kubandakanya inkqubo yokunyathela ngamanyathelo apho iingcamango ezimbi zichongiwe, zihlolwe ngokuchanekileyo, kwaye zatshintshwa.
Nangona okokuqala, kunzima ukucinga ngale ndlela entsha, ngokuhamba kwexesha kunye nokusebenza, iingcamango ezintle nezengqiqo ziya kuvela ngokwemvelo.
3 - Indlela yokujongana nokugxeka
Ukongeza kokulungiswa kwengcamango , enye inxalenye ye-CBT edlalwa ngamanye amaxesha ibandakanya into eyaziwa ngokuthi "ukuzimela ngokuzimela." Ekubeni kunokwenzeka ukuba ixesha elithile, abantu baya kuba ngababi kwaye bagwebe, kubalulekile ukuba unako ukujamelana nokugatywa.
Le nqubo ivame ukuqhutyelwa ngonyango kunye nengxoxo enjengeyakho phakathi kwakho kunye nomgulisa wakho ukwakha izakhono zakho zokuqina kunye nokuphendula okuxhomekeke ekugxeka. Ezi zakhono zitshintshelwe kwilizwe langempela ngokunikezelwa kwemisebenzi yasekhaya.
4 - Indlela Yokusebenzisa Ingqondo
Ingqiqo isisiseko sayo ekucamngeni. Yinto yokuzikhusela kwiingcamango zakho neemvakalelo uze uzibheke njengombonisi ongaphandle.
Ngethuba lokuqeqeshwa kwengqondo, uya kufunda indlela yokujonga iingcamango zakho neemvakalelo zakho njengento ehamba phambili kuwe ukuba unqume kwaye ugcine okanye uvumele ukudlula.
Injongo yokwenza ingqondo kukufumana ukulawula ukuphendula kwakho kwiimeko xa uvumela ingcamango yokucinga yakho ukuba ithathe.
5 - Kutheni ukucinga ukuyeka akusebenzi
Ukuyeka ukucinga kukuphikisa. Kungumsebenzi wokuba ukhangele iingcamango ezimbi kwaye ugxininise ukuba apheliswe.
Ingxaki yokuyeka ukucinga kukuba xa uzama ukuyeka iingcamango zakho ezingekho phantsi kwazo ziza kubakho. Ingqondo ikhetha ukucinga ukuyeka ngenxa yokuba kunika ubunzima kwiingcamango zakho kwaye kunciphisa impembelelo abanayo kuwe.
Ukuyeka ukucinga kunokubonakala kukunceda kwixesha elifutshane, kodwa kwixesha elide kukhokelela ekuxhalabiseni ngakumbi.
6 - Ukuqonda iiDayari zokuCinga
Iidayari ezicinga ukuba zixhobo ezingasetyenziselwa njengenxalenye nayiphi na inkqubo yokutshintsha ukucinga okubi. Iidayari zokucinga zikunceda ukuba uqaphele iindlela zakho zokucinga ezingafanelekanga kwaye ufumane ingqiqo ngakumbi indlela iingcamango zakho (kwaye kungekhona iimeko ezikhoyo) zibangele iimvakalelo zakho.
Izicwangciso ezininzi zonyango zokuziphatha ziya kubandakanya ukusetyenziswa kwidayari yembali oza kuyigqiba njengenxalenye yemisebenzi yasesikolweni yemihla ngemihla.
7 - I-Diary Thinking Diary
Ngaba ungaqinisekanga ukuba idayari yembono ebonakalayo ibonakala ngathi? Nantsi ifomu yesampula ongayisebenzisa ukurekhoda iingcamango zakho kwaye uhlolisise uxhulumaniso phakathi kwezindlela zakho zokucinga ezingalunganga kunye nendlela ovakalelwa ngayo.
8 - Indlela yokuzalisa iDayari yokuCinga
Nantsi inkcazo yenyathelo-nge-nyathelo yendlela yokuzalisa idayari yengcinga njengefomula yesampuli ngasentla.
Kulo mzekelo, siphula inkqubo yokucinga yomntu ngomhla, kunye nokuphendula ngokomzwelo nangokwenyama okubangelwa kwiipatheni zokucinga ezimbi.
Ekupheleni kohlalutyo lwengcamango, siye satshintsha iingcamango ezingenangqondo malunga nokuchaswa kunye nezindlela ezintle zokunceda nezindlela ezifanelekileyo zokucinga.