Abantu abanengxaki yokuxhalaba kwezenhlalakahle (SAD) bayesaba ngokukrakra ukugxekwa nokukhishwa. Unokukhathazeka rhoqo ukuba abanye bacinga kakubi ngawe okanye ukuba abanithandi.
Ingqwalasela ephambili yonyango lwenkcazo kukuqinisekisa ukuba ukwesaba kwakho akukho nto-kwaye abantu baxhomekeke kakhulu kwaye banqabile kunokuba ulindele.
Nangona kunjalo, ngezinye ixesha, uya kuba nokugxeka kunye nokuchaswa, kwaye kubalulekile ukuba ukwazi ukujamelana nayo.
Ukhuselo olukhuselekileyo lwe-Self
Kwiphepha leendaba elipapashwe yi-International Association yeCognitive Psychotherapy, ingcali yenkxalabo uDkt. Christine Padesky ichaze indlela eyahlukileyo yonyango ye-SAD.
I-Padesky ibhekiselele ukuba ingqwalasela yendabuko yonyango yolwazi lugxininisa kuphela isiqingatha sengxaki kubantu abahluphekayo ne-SAD.
Enye yezona zinto ezibangela ukuxhalaba kukugqithiswa kweengozi. Ngokomzekelo, abantu abaneengxaki zokuphazamiseka bayesaba iimpawu zomzimba kuba bathetha ukuqala kwesifo senhliziyo. Abantu abanenkinga yokuxhalaba kwintlalo (SAD) bayesaba ukuba baya kugwetywa kakubi ngenxa yokuxhalaba kwabo kwiimeko zentlalo.
Ukunyanga kwengqondo kukubonisa indlela ukwesaba kwakho kungabi nasisiseko-ukuba abantu abagwebi njengokuba ucinga.
Nangona kunjalo, ngamanye amaxesha abantu baya kubagweba.
Ukuba awulungele ukujamelana nesigwebo kunye nokuchaswa, ngoko uya ku soyika ukuba iimeko zentlalontle kunye nezokusebenza zingapheli kakuhle.
I-Padesky ichaza indlela yokwandisa izakhono zokulwa nokutyhila umntu kunye ne-SAD kwisigwebo esinzima ngexesha lokudlala indima kwiiseshoni zonyango. Kule nkqubo, unako ukwandisa ukuzithemba kwakho kwaye ufunde indlela yokubhekisana nokugxeka kunye nokuchaswa.
Indlela Yokuzibandakanya Ukukhusela Ukuqinisekisa Ukuzimela
I-Padesky ichaza amanyathelo aqhelekileyo athatyathwa ngexesha lonyango ukwandisa ukuzithemba. Nangona le nkqubo ibhetele kakhulu yenziwe ngumbhali, kunokwenzeka ukuba usebenze ngala ma nyathelo ngokwakho.
Ngezantsi kuchazwe indlela yokusebenza kulo njengeprojekthi yokunceda.
Inyathelo 1. Ukuchonga iingcamango ezizenzekelayo ezinokuthi ezinye izinto zisenokuthi ngawe. Yenza uluhlu lwazo zonke izinto ezinokuthi uzive.
Inyathelo 2. Yenza uludwe lweempendulo. Eli nyathelo, elibizwa ngokuthi "ukuzimela ngokuzimela," kubandakanya ukuza nokuzithemba nokuphendula ngokuthe ngqo.
Ngezantsi umzekelo wendlela oku kubonakala ngayo:
Ukucinga okuchukumisayo: "Uyangcazela. Ngaba kukho into ephosakeleyo kuwe?
Impendulo Ephendulayo: "Izandla zam ziyazama ngenxa yokuba ndixhalabileyo .Abanye abantu bayesaba iindawo eziphakamileyo, ndiba nexhala xa ndihamba nabantu. ukwesaba. Kungokuthi akukho mntu uthetha ngayo. "
Ngethuba lokunyanga, uPadesky uza kudlala umdlalo kunye nabaxhasi. Njengomgqirha, uza kudlala indima ebalulekileyo, aze abuze umxhasi wakhe ukuba abuyiswe ngokuphendula.
Uthetha ukuba le ndlela yokwenza unyango kubalulekile kuba ebomini bobubomi, ukugxekwa ngokugqithiseleyo kuncinane kwaye kuphakathi.
I Sample-Playing Session
Kulo nqaku, uchaza oko iseshoni yokugqibela yokudlala indima ibonakala ngathi:
" Ugqirha: Uyatshitshisa. Ngaba into ephosakeleyo?
Umxhasi: Akunjalo. Ndixhalabile, yikho konke.
Iingcali: Kutheni uxhalabile?
Umxhasi: Ndixhalabele kwiimeko zentlalo.
Ingcali: U YENZA? Yintoni engalunganga? Ngaba udibana okanye into?
Umxhasi: Hayi, andiyihlanya. Ndinexhala.
Ingcali: Uxhala loluntu? Uvakala ngomsindo kum!
Umxhasi: Mhlawumbi awukwazi kakuhle.
Kodwa kuqhelekile. Akuthethi ukuba ndiyindoda.
Iingcali: Awuyi kucinga njalo. Kodwa ndicinga ukuba ungobuqili obuhle xa ugosa njengolu.
Umxhasi: Ndiyakwazi ukuqonda indlela enokubonakala ngathi iyinqaba xa ungaqhelani nalo. Kodwa andiyizihlunu.
Iingcali: andazi. Ndicinga ukuba kufuneka ube ngamantongomane.
Umxhasi: Ndiyaxolisa ukuba awuyiqondi. Kodwa andinamantongomane. "
Xa lo mdlalo udlalwa ngokugqibeleleyo, umntu onenkxalabo yentlalo ngokuqhelekileyo uvakalisa ukuziva ecatshulwa ngelizwi elibi kunokuba lihlaziswe yihlazo.
Ukulalisa I-Critic Your Inner Critic
Enye indlela yokwenza le nkqubo ngokwakho ukuphikisana nelizwi elibuhlungu elisele entloko yakho.
Yenza oku kuqala ekhaya xa ungekho kwiimeko zentlalontle okanye zentsebenzo, de ukwazi ukuzikhusela ngokukhawuleza ekuchaseni kwakho. Emva koko, xa uziva ulawulwa, zama ukuzenza kwiimeko zangempela-zobomi, ucinge ngelizwi elibalulekileyo labanye.
Usenokuzama ukunyanisekisa iimpawu zakho okanye ukufuna ukukhishwa, ukwenzela ukuba ukwazi ukuzisebenzisa izakhono zakho zokulwa.
I-Padesky icetyisa ukuba izandla zakho zithuthumele phambi kwakho ngelixa ukhangelelana kweso, okanye ucele ngommelwane ummelwane malunga nekhofi ebonakala exakekile kakhulu ukuba angathethi nawe.
Injongo yale nkqubo kukuba kuphuhliswe indlela ethembekileyo neyomeleleyo yokujongana nokuchaswa kunye nokugwetywa okungalunganga. Ngokuzibonisa ngokugxeka nokuchaswa, uya kufunda ukuba unokukwazi ukujamelana nayo.
Umthombo:
Padesky CA. Ingqwalaselo efanelekileyo yonyango kwi-phobia yentlalo? Iphepha leNkcazo yeNkcazo yamazwe ngamazwe . 1997; 11 (1): 1-3.