I-CBT ukuphatha umlutha wokutya ngenxa yokucinga ngeemvakalelo
Ukuba unobungozi bokutya ngokutya, unokuzibuza ukuba ingabe unyango oluthile lwe-behavioral (CBT) lunokukunceda ukuyeka iingxaki zakho zokuziphatha kunye nokulutha kokutya. Lo mzekelo ukubeka endaweni yomntu oyinyaniso onempawu kunye neemeko ezibonakala zibonakala kubantu abaza kunyango yokulutha kokutya . Oku kunokukubonisa oko kwenzekayo kwi-CBT kunye nokuba unokunceda njani abantu ukuba bayeke ukutya ngokutya.
Ukunyamekela ukuziphatha
Ungumdla wokudla okudliwayo owenza i-candy, i-cookie kunye ne-tshokoledi kangangeentsuku ngosuku. Ukudla ngokutya kwakho kwaqala ebuntwaneni xa udla i-candy ngasese ebusuku. Uchaza ibinge yakho njengokutya ngokomzwelo ngenxa yokuba uyadla xa udidekile.
Unokwenza konke onokukwazi ukukhusela ukuzuza ubunzima, kuquka ukusila ukutya rhoqo, ukusebenzisa iiyure, usebenzisa i-laxatives ukuze "uzikhuphe ngaphandle," kwaye ngezinye izikhathi, uzenze uhlanza. Ugqirha wakho wosapho waba nexhala lokuba uhlakulela iingxaki ngokungahambisani nokuxhatshazwa kwelaxative, kwaye ekubhekiselele kwi-CBT ukukunceda ukuba uyeke ukutya ngokutya.
Ukuxhalabisa ngenxa yokuqiqa ngokomzwelo
Ingcali yakho yokuziphatha kwengqondo ikhokela ekubhaliseni iingcamango neemvakalelo ozivelayo ngaphambili, ngexesha nangemva kokuxhamla ukutya okumnandi. Ngokuhlalutya iingcamango neemvakalelo ozenzayo malunga nokutya, wena kunye nomchaphazi wakho uyaqonda ukuba uye waba ngumlutha wokutya ngenxa yokucinga okuphosakeleyo okubizwa ngokuba nengqiqo yeengqondo.
Njengoko ubunzima bakho bunyukile, ukuzithemba kwakho kuye kwanda. Amaxesha amaninzi ngemini, unokutshintshela iziganeko ezincinci njengezizathu zokuziva uzibi. Xa uqala ukugcina umkhondo weenkqubo zakho zokucinga, uyazi ukuba kaninzi kwenzeka ntoni.
Ngokomzekelo, ukuba umntu uphonsela phambi kwakho emgceni, uya kuziva ukuba oku kuthetha ukuba ungumuntu ongenalutho, kwaye uya kuthenga ngokukhawuleza ibhalela kwidokorole ukuze udle kwaye uzenze uzive ungcono.
Ngolunye usuku, umhlobo wakho akazange aphendule xa uthe "Kulungile," kwaye wacinga ukuba oku kungenxa yokuba wakho umlingane akakuthandi. Ngethuba lakho lokuqala, wenza isikhalazo sokungena kwaye uthenge ipakethi yekiki uze udle ipakethe yonke. Ukuhlaziywa kwakho komsebenzi emsebenzini kwalinganiselwe "kuhle," kwaye wacinga ukuba nantoni na ngaphantsi kwe "intle" ebonisa ukuba uyothuswa emsebenzini wakho, ngoko wachitha ngokuhlwa ngokutya ikhekhe kunye ne-ayisikrimu.
Ngasinye ixesha ukuphoxeka okuncinane kwolu hlobo kwenzeka, okwakusondele kwimihla ngemihla, uya ku-stash yakho eyimfihlo yetshokoleji okanye intloko kwivenkile yokutya. Nangona le ndlela yokuziphatha kakuhle, nangona ufuna ukuyeka ukutya ngokutya, awuzange ukwazi enye indlela yokusingatha iimvakalelo zakho ezingenakuthatheka.
Ukunyangwa kwengqondo yokuCinga ukuCatshulwa kwemizwelo
Umculi we-CBT uchaza ukuba ukutya kwakho kukuxhomekeke ekucingeni kwemvakalelo, yaye, nangona ukutya kukukwenza uzive utyhutyana, awuyi kunceda uzive ungcono ngawe. Enyanisweni, ukutya ngokutya kwakunomthelela ochaseneyo kwaye okwenene wenza ukuba uzive unzima kakhulu ngokwakho, okuza kukubangela ukonakalisa ukondla.
Nonke, uceba indlela eyahlukileyo yokusingatha ukudana.
Ngokuziqhelanisa, unako ukutolika iimpendulo zabantu ngokubhekiselele, ngoko awuhlali uvakalelwa. Usebenzisa iindlela zokuphucula ukuzithemba kwakho . Njengoko ukuzithemba kwakho kuphuculwe, uye wakwazi ukuyeka ukunxila kunye nokuzibamba kwaye waqala ukutya ukutya okunomsoco.