Ukulungiswa kwengcamango kukunceda ubhale iskripthi esitsha malunga neengxaki zakho zokuxhalabisa
Ingcamango engqondweni yindlela yokusebenza kwengqondo ezama ukuchaza ukuziphatha kwabantu ngokuqonda iinkqubo zakho zokucinga. Ngokomzekelo, ugqirha usebenzisa imigaqo yengcamango yokuqonda xa efundisa indlela yokuchonga iipatheni zakho zokucinga kunye nokuziguqula zibe zakhayo.
Iingcamango zeCognitive Basics
Ukucingwa kweengcamango zengqondo kukuba iinjongo ziyizona zizathu eziphambili zeemvakalelo nokuziphatha.
Ukuqulunqwa ngolwazi kuyinkcazo eqhelekileyo yale nkqubo yengqondo kunye ne-theorists ukuthelekisa indlela ingqondo yomntu isebenza ngayo kwikhompyutha.
Iingcamango ezinengqiqo ezichanekileyo zikhulula ukuziphatha, enye indlela yokusebenza kwengqondo, ngesiseko sokuthi kuncitshiswe ukuziphatha okunzima kwabantu kunye nefuthe elibonakalayo.
Indlela yokugqibela yamashumi eminyaka edlulileyo kuye kwaba ukudibanisa i-theory kunye nokuziphatha ngendlela ecacileyo yokuziphatha- CBT. Oku kuvumela ukuba oogqirha basebenzise iindlela ezisuka kwizikolo zombini zokucinga ukuze bancede abaxhasi bafezekise iinjongo zabo.
Iingcamango Zengqondo Zentlalo
Iingcamango zengqondo yoluntu yintlukwano yeengcamango zengqondo kunye nabaphengululi basebenzise ukuphatha i-phobias nezinye iingxaki zengqondo. Kujoliswe ngokukodwa ezindleleni esifunda ngazo ukubonisa indlela abanye abaziphatha ngayo . Iiprogram zokupapasha kunye neengcinezelo zontanga ziyimimiselo emihle.
Ukulungiswa kwakhona kweengcamango zokuphatha iPhobia
Zonke iintlobo ezintathu ze-phobia ziwela kwiqela elikhulu leengxaki zengqondo ezibizwa ngokuba yiengxaki zengxakini, eziyinto exhaphakileyo yengxaki yengqondo.
Ukulungiswa kwengcamango, ngokusekelwe kwingcamango yokuqonda, inxalenye yesicwangciso sonyango esisebenzayo sokukhathazeka kwengxaki.
Ngexesha leseshoni yokulungiswa kwengcamango, umgqatswa uza kukubuza imibuzo, kukunceda uhlaziye iimpendulo zakho ukuze ukwandise ukuqonda kwakho koxhala, kwaye kukuncede "ukuphinda ubhale" iingcamango zakho.
Indlela ebalulekileyo yokulungiswa kwengcamango echazwe ngu-theorist uChristin A. Padesky, Ph.D., ukhuthaza ukuba ugqirha wakho uphumelele ngamanyathelo alisiseko amane, kuquka:
- Buza imibuzo ukufumanisa "ukuzithetha" kwentloko yakho xa uziva uxhalabile, kwaye ke uququzelele ingxoxo ukuvavanya ukuba oko ucingayo kuyinyaniso.
- Mamela into oyithethayo kunye nendlebe enovelwano kunye nokwamkeleka okungenammiselo.
- Buza ukuba ushwankathele iingongoma eziphambili zeseshoni ukuqinisa oko ufundile kwaye ukumvumela ukuba adrethe nayiphi na ukungaqondani.
- Buza imibuzo evumela ukuba uhlalutye kwaye uhlalutye umboniso omtsha kunye nangokwenene wokukhathazeka kwakho ukuze uhlaziywe iipatheni zakho zokucinga.
Unyango lweCognitive Biases Treatment for Phobia
Umgqirha wakho uthembele kwingcamango yokuqonda ukuba uyagxininisa ukuchonga iingcamango zakho ezingqondweni zakho njengengxenye yesicwangciso sakho soonyango . Iintlobo ezimbini zeengcamango ezinokwenziwa kwengqondo ezijongene nokunyamekela ziquka:
- Ukuqwalasela i-bias kuthetha ukuba xa ufumana ukukhathazeka kwakho, ubeka ingqalelo kwiimpawu ezingalunganga endaweni yezinto ezintle. Ngokomzekelo, ukuba unokwesaba ukuthetha koluntu, ukhangelelanisa amalungu omphulaphulo ngesibonakaliso sombuso osibona njengesongelo, kunokufuna ubuso obomomothekayo.
- Inkcazo yokuchazwa , njengoko igama libhekisela, libhekiselele ekungakhankaliseni ulwazi. Kwisiqendu, unokucinga ukuba ilungu lokuphulaphula libonakalisa indlela abavakalelwa ngayo ngawe xa benene okanye bekhathele.
> Imithombo:
> Ubhedu C. Ukuguqulwa kweengcaphephe zeengcamango zokuxhalabisa: Izikhokelo zangoku kunye neZikhokelo zexesha elizayo. Ukuphononongwa koMhloli weeurotherapeutics . 2011; 11 (2): 299-311. i-doi: 10.1586 / ern.10.194.
> Padesky CA, Mooney KA. Ulwaphulo-olusekelwe kwiChnitive-Behavioral Treatment: I-Model-Four Steps Model yokwakha Ukunciphisa. I-Psychology and Clinic Psychotherapy. Julayi / Agasti 2012; 19 (4): 283-290. i-doi: 10.1002 / cpp.1795.
> Seligman LD, Ollendick TH. Ulwaphulo-ngumoya lweZenzo zokuxhalabisa kwiNtsha. Ingane kunye neNtsholongwane yeekliniki zeeNgqondo zaseNyakatho Melika . 2011; 20 (2): 217-238. i-doi: 10.1016 / j.chc.2011.01.003.