Ukulahla kunye nezinye iindlela zixhobo zokubaluleka ezivela kwi- bulimia nervosa kunye nokutya okuxhamlayo kunye nokuhluka kwazo. Nceda uqaphele ukuba ezi zixhobo zifanelekile kwizigulane ezisele zisebenze ukuseka iphethini yokutya rhoqo , okuqhelekileyo kuthetha ukutya ukutya ezintathu kunye neentsuku ezi-2 ukuya kutsho ezintathu.
Kwizigulane ezininzi ezineengxaki zokutya, iibinges kunye ne- purge zilandela imvakalelo engathandekiyo njengokukhathazeka, ukudabuka, umsindo, okanye ukuxhalabisa.
Ukusebenzisa ukulibazisa kuthetha, xa uqaphela ukunyuka kweemeko ezimbi, ukuzama ukumisa, ukulinda nokulawula loo mvakalelo ngezinye iindlela. Ukulahla kusebenze kakuhle xa kubhanqa ngenye indlela: umsebenzi owenza indawo yokuxilisa okanye ukucoca.
Ezi zixhobo, ezivela kwi- ctnitive-behavioral treatment (CBT), nazo ziyinxalenye yonyango yokuziphatha ( dialectical treatment) (i-DBT) ebizwa ngokubhekisele ekunyamezelweni kwengxaki. Unokucinga nangezinye iindlela ezifana nezakhono zokuhlangabezana. Izigulane ezininzi ezineengxaki zokutya ziyakunceda ngokunyusa i-repertoire yezobuchule. Kuhlala kunenzuzo ukuba ube nezixhobo ezingakumbi kwibhokisi yeebhokisi yokujongana noxinzelelo.
Ngaba uye wakha waba nomnqweno wokuba utyilwe okanye uhlambulule into eyayingalindelekanga ukuze ungakwazi ukuqhuba ukuziphatha okujoliswe kuyo? Mhlawumbi ucebe utywala kodwa emva kokuphazamisa ilungu losapho? Okanye mhlawumbi uzimisele ukucoca, kodwa akunakwenzeka ngenxa yokungabi nakulinganiseki kokuzimela.
Ukuba ngaba uneli liva, ngaba ufumene ukuba ukunyanzela okanye ukuhlamba kwanda ngakumbi kwaye kwanyamezela ngonaphakade? Kungenzeka ukuba ufumene ukuba isigxina sagqithisa nangona ungazange usebenze. Ukuba kunjalo, sele sele unamava okuza kukwazi ukutshekisha ukukunceda ukuphuhlisa izakhono zokunciphisa ukutywala nokuhlanza.
Ukuba akunjalo, ungakhathazeki; banokufunda ngokusebenza.
Ukuzilahla
Ukukhuthaza nokuxhalabisa ngokuqhelekileyo kukunyuka kwaye kuphephe njengentambo yebell. Ngethuba lixa bekhuphuka, bahlala beva ngathi baya kwanda ngonaphakade. Oku kungabonakaliyo: xa ixesha lidlulayo, le mivakalelo kunye nezibongozo zihlala zincinci ngokwabo.
Nangona kunjalo, umntu oqhankqalayo okanye ohlambululayo, unika ithuba lokuzinikezela ekuziphatheni kwabo apho baziva bexineke kakhulu (kufuphi nomxube wekhalo), kwaye ngokukhawuleza uqala ukuva ukhululo olufutshane kwixhala. Eli thuba libavimbela ekufumaneni ukuba ukuxhalaba kunye nesibongo bekuya kuncedisa ngokwabo xa kungekho kubanjwa okanye ukucoca. Ukuphendula ixesha kunye nexesha lokukhuthaza liqinisa kwakhona inkolelo yokuba ukuziphatha okungxaki kukuphela kwendlela yokuziva ungcono. Kusenokuba novakalelwa kukuba ukuziphatha akuphelelwanga ngumntu ngenxa yokuphendula ngokuzenzekelayo. Ukuqiniswa kokuziphatha kwaye ukhokelela umntu ukuba aphinde aphinde aphinde aziphatha ngayo xa iimvakalelo eziphazamisayo okanye ezikhuthaza ukuba zisongele. Ziba ziqhelo.
Khawucinge ngendlela eyahlukileyo ngayo yonke ixesha xa unesifo esibi okanye unqwenela ukuba unxilise okanye uhlambulule, ome ekhanda lakho.
Uyakuthanda ukuma ekhanda lakho kuba iya kuhlala idibaniswa kunye nokulahla kwixhala!
Enye inkxalabo kukuba emva kokuxinwa kunye / okanye ukuhlambulula ungaziva unetyala, uhlazo, okanye ukudelelwa. Le ngenye yeengxaki ezinobungqina bokubhekana ne-maladaptive; banokubonelela ngoncedo lwexeshana, kodwa ngokuqhelekileyo bakwenza bazive bebi kakhulu ekugqibeleni. Ukuziva okubi kunokunyusa uxhalaba lwakho kwinqanaba elide lenza ukuba ube sisengozini kwixesha elizayo kunye ne-purge, kwaye ngoko umjikelezo uphinda.
Ukusebenzisa ezinye iindlela
Kunceda ukuphuhlisa uluhlu lwezinye iindlela zokuziphatha nokutya.
Ezi ndlela zokuziphatha ezihlukeneyo zihlala ziphazamisa ukuphazamiseka. Kunceda ukuba uluhlu oluthile lwemisebenzi ukwenzela ukuba unokhetho lokuqwalasela ngokuxhomekeka kwimeko, apho ukhona, ixesha lemihla, njalo njalo. Ngokomzekelo, ukuba ngaba phakathi kobusuku kwaye ubiza abahlobo kukuluhlu lwakho, abahlobo abanakho ukufumaneka ukubiza; ukuba usebenza, ukuhlamba isisayi kuba yinto yokukhetha.
Kungcono ukhethe umsebenzi ongahambelani nokuziphatha ozama ukukukhusela. Ngaloo ndlela, ukuba uthambekele ekudleni ukutya phambi komabonwakude, ukubukela umabonwakude akuyi kuba yinto efanelekileyo. Kubantu abahlambululayo, ukudweba izipikili zabo ngokuqhelekileyo kuyindlela efanelekileyo kuba kungenakwenzeka ngokwenyama ukucoca ngexesha elifanayo.
Nazi ezinye iindlela zokuziphatha ezinokuthi ezinye izigulane ezineengxaki zokutya zifumene luncedo:
- Ukubiza umhlobo
- Mamela umculo
- Ukuphulaphula ukucamngca
- Ukuhlamba okanye ukuhlamba
- Ukudweba izipikili zakho
- Ukukhanyisa ikhandlela elimnandi
- Ukwazi, ukukhonkxa, okanye ubhontshisi
- Udweba
- Ukufaka umbala kwincwadi yombala
- Ukuphosa kwiPinterest
- Iimidlalo yevidiyo
- Iipuzzle - i-crosswords, i-sudoku, okanye i-jigsaw
- Ukuhamba
- Ukudlala kunye nesilwanyana
- Ukucoca indlu yokuhlambela
- Ukudlala nge-silly putty
- Ukwenza i-yoga elula ukuphumla
- Ukubeka kwioli okanye i-lotion ecocekileyo
Ezinye iindlela zokuSebenza ukuNciphisa kunye nezinye iindlela
- Esikhundleni sokuzama ukuthintela ukuxinwa, abanye abantu bathanda umba wokulibazisa ixesha elithile kunye nokugcina ukukhetha ukuba bahlale bexakeka xa befuna ukulandela ukulibaziseka. Ziqhelanisa ukulibazisa ukuxilwa (okanye ukucoca) ixesha elithile lexesha, okt imizuzu emibini. Beka i-timer. Yenza enye yezinto ezingentla ngasemva kwemizuzu emibili uze ukhangele kwakhona. Emva kwexesha unokuzibambezela ukulibazisa izibongozo kwixesha elide. Ngethuba lokuba unokulibazisa ukucela imizuzu engama-20 uya kufumanisa ukuba isikhuthazo sidlulile.
- Ziqhelise ukulibaziseka ubuncinane bemizuzu engama-15 kunye nenjongo yokuthintela ukunyaniseka ngokupheleleyo nokufaka enye indlela yokuziphatha xa ucela. Ukuzama ukufaka omnye umsebenzi omnye. Ukuba lo msebenzi ungabonakali usebenza, zama enye kwenye uluhlu lwakho.
Kunceda ukugcina irekhodi yokusetyenziswa kwakho kokulibaziseka kunye nezinye iindlela ukuze ubone oko kusebenzayo noko kungenjalo. Ngokuhamba kwexesha unokufuna ukongeza okanye ukucima imisebenzi evela kuloluhlu oluthile.
Ukusebenzisa ukulibaziseka kunye nezinye iindlela zithatha. Kungenxa yokuba ukuziphatha okunxilisayo kunye nokuhlambulula into into oyenzayo okwesikhashana, ixhaswe. Ukusebenzisa ukulibaziseka kunye nezinye iindlela ziya kuthatha umzamo omkhulu ekuqaleni. Kufana nokwakha i-muscle. Njalo xa usukuma ukunyusa kwaye unganiki, nangona nje imizuzu embalwa, uyakha i-muscle ukunyamezela ubunzima. Ngokuhamba kwexesha, njengoko imisipha iqina, ukumelana nezibongozo kuya kuba lula, kwaye ekugqibeleni zizenzekelayo.
Izibonelelo ezifanelekileyo zokuphuhlisa iZakhono zoLungelelaniso lokuCwangcisa
- Ukujongana Neemvakalelo Zakho yiZiko Lokungenelela Kwezonyango-ezi zifundo ezine zekhompyutheni ezingenanto kwi-intanethi zifundisa iindlela zokulawula uxinzelelo.
- Iindlela ezingama-50 zokuzihlaziya ngaphandle kokutya nguSusan Albers, i-Psy.D Le ncwadi iphuma kwiindlela ezahlukeneyo zokuhlangabezana nokutya komzwelo . Iindlela zobugcisa zihlukaniswe zibe ngamacandelo amahlanu: 1) Izisombululo zokucamngca; 2) Shintsha iingcamango zakho, utshintshe ukutya kwakho; 3) Ukuvuthwa ukuphucula ukuphucula nokuphucula umzimba; 4) Ukuzithoba iziphazamiso, kunye no-5) Ukuzithoba ngamaqabane omzimba.
- Umyezo Ofihlakeleyo: Incwadi Yobuncwane be-Inky Treasure Booking (kunye nezinye iincwadi ezifanayo zembala kubantu abadala)
Imithombo :
I-GT Wilson, i- Rutgers Yokutya Ukuphazamiseka Kwemithi Yokliniki Yekliniki Yonyango , 1987 [eyandulela i-Fairburn, CG, uMarcus, MD, noWilson, GT (1993). Ukunyangwa kwengqondo yokuziphatha ngokutya okudliwayo kunye ne-bulimia nervosa: incwadana yonyango epheleleyo. Ku: CG Fairburn & GT Wilson (Ed.). Ukutya ukutya: uhlobo, uvavanyo kunye nonyango (iphe. 361-404) . ENew York, NY: Guilford.]