Indlela Yokuchonga Iingxaki Zakho Zengqondo

Sebenzisa le Mvavanyo yokuLawula i-BPD

Abantu abaninzi abaneengxaki zomntu ongekho emngceleni (BPD) balwela ukufumana iziganeko ezibangela iimpawu zabo. Ngamanye amaxesha abantu abane-BPD banomuvo wokuthi ukuphendula kwabo kuvela "ngaphandle kwebala," xa kunjalo kukho imeko ethile kunye neemeko eziqhubekayo zibangele iimpawu. Iingxaki ziyakwazi ukususela ezintweni ezincinci ezinjengomculo okanye i-movie kwizinto ezinzulu kakhulu, ezifana nomntu.

Lo msebenzi uzokukunceda uqonde izinto zakho ezizodwa, ukukunceda ukulawula iimpawu zakho. Ngaphambi kokuba usebenze ngomsebenzi onjengeli, qiniseka ukuba uthethe nomgqirha wakho ukuqinisekisa ukuba uyavuma ukuba ulungele le mizuzu engama-20:

Indlela yokuchonga i-Borderline Personality Disorder Adggers

1. Thatha icwecwe lephepha kunye ne pensi okanye ipensela. Fumana indawo ezolileyo, indawo yangasese ukurekhoda iingcamango zakho kulo msebenzi. Qaphela ukuba lo msebenzi ungabangela uxinzelelo ngenxa yokuba uya kucinga ngeemeko ezibangele iimpawu zakho, ngoko cwangcisa ukwenza into eyanceda emva koko.
2. Kwiphepha lakho lephepha, yenza ezintathu iikholomu. Phezulu kwikholam yokuqala, bhala "Trigger." Phezulu kwikholam yesibili, bhala "Umoya." Phezulu kwikholam yesithathu, bhala "Ukuphendula kuMoya."
3. Yikhumbule ekugqibeleni ukuba unempembelelo engathandekiyo yemvakalelo. Oku kungaba ngumsindo okhulu, ukuxhala, ukwesaba, ukudana, ukuhlazeka, okanye ukungabi nalutho. Ngaphantsi kwekholam ye "Trigger", bhala nayiphi na isiganeko esenzekayo ngaphambi kokuba ufumane impendulo. Khumbula, i-trigger ingaba ngumcimbi wangaphakathi okanye wangaphandle-mhlawumbi kwakukho into eyenzekayo kwimeko endikujikelezile, njengokulwa nomhlobo, okanye mhlawumbi kukho into eyenzeka engqondweni yakho, njengento imemori okanye ucinga.

1. Kwikholam ye "Imvakalelo", bhala iimpendulo zomzwelo oye waba nazo. Kuyafaneleka ukuba unemibuzo emininzi yeempendulo. Ukuba unzima ukufumanisa iimvakalelo, unako ukushiya le kholomu ungenanto, kodwa zama konke okusemandleni akho ukubona ubuncinane bobuhlungu obunakho ekuphenduleni.
2. Kwikholam e "Impendulo kumzwelo", bhala impendulo oye waba nayo kwiimvakalelo ozibhalileyo kwikholamu yesibili. Ngokomzekelo, mhlawumbi uzive uhlazo olukhulu xa usabela kwi-trigger, kwaye ke wenza ukuzilimaza . Okanye, mhlawumbi uziva umsindo kodwa wasebenzisa izakhono zokujamelana nokulawula umsindo wakho ngokufanelekileyo. Nantoni na impendulo yakho yayikuloo mvakalelo, bhala oko kwenzeka.

1. Jonga ukuba unako ukufumanisa amaxesha amabini okanye amathathu atshanje oye wafumana iimpendulo ezinzulu zengqondo . Kwi ngasinye sahlulo, phinda amanyathelo amathathu, amane, anesihlanu.
2. Ngoku, jonga emva kwoluhlu odale. Ngokukodwa, jonga kwikholam ebhalwe ngokuthi "iibangeli." Uyabona nawuphi na umzekelo ophuhliso? Okokuthi, ngaba kukho iintlobo ezithile zezinto ezibangelwa ngokuphindaphindiweyo kuwe? Jonga ukuba unako ukuchonga enye okanye iindidi ezimbini zezinto ezibangela ukuba ziveze iimvakalelo ezinamandla. Ngokomzekelo, abaninzi abantu abaneBPD babika ukuba amava okugatya okuvezwayo ayisisiseko esinamandla sokuphendula kwabo.
3. Gcina eli phepheni, kwaye emva kokuba ufumane iziganeko zengqondo ekhuselekileyo, yongeza kwoluhlu lwakho ngokucinga ngesiganeko esabangela imvakalelo, iimpendulo ezenzekayo kunye nento oyenzayo ekuphenduleni loo mvakalelo okanye iimvakalelo. Qaphela ukuba unokwazi ukubona ezinye iipatheni zokubangela.
4. Njengoko udibanisa uluhlu lwakho, uya kuqala ukukwazi ukuqikelela iimeko ezikukhuphayo. Ukuba nolwazi luyakunceda ukuba wenze isicwangciso sokujongana neziphumo .
5. Yabelana uluhlu lwakho kunye nomgqirha wakho. Uya kuba nako ukuchonga izakhono zokubhekana neengxaki okanye izicwangciso ongazinzisayo nokuzisebenzisa ukuphatha kangcono ezi zinto ezibangelwayo.