Isixhobo esinamandla seNguqulelo entle
Ngaba ukhathazeka ngexesha elizayo okanye elidlulileyo? Kungenzeka kube yithuba lokuqalisa isenzo sengqondo kwaye ubuyele apha kwaye ngoku.
Ukusebenza okulula kuye kwabonakaliswa ukunceda abantu abaneengxaki ezahlukeneyo zengqondo, kuyisisombululo esinamandla sokutshintshwa okulungileyo kwaye sinokusetyenziswa ekunciphiseni kakhulu inqanaba lakho loxinzelelo.
Yintoni Engqondweni?
Ingqiqo yinkqubo yokuziqonda ngokuzeleyo umzuzu wamanje-ongengomgwebo ngokupheleleyo-kunokuba uhlale kwixesha elidlulileyo okanye uphambili kwixesha elizayo.
Ngokuqhelekileyo kubandakanywa ukuqonda okuphakamileyo kwezinto ezivakalayo (ngokubona ngokwenene ukuphefumla kwakho, ukuziva uvakalelo lomzimba wakho, njl njl) kunye nokuba "ngoku."
Nangona ingqondo ivela kwifilosofi yaseMpuma kunye noBuddha, akukho nxalenye yecawa efunekayo yokukhumbula. Naliphi na inkolelo yenkolelo inokuyonwabela iinjongo zokukhumbula.
Ukuthotyelwa Kwenzeka Njani?
Ingqiqo inokufezekiswa ngokucamngca , kodwa omnye unokukwazi ukusebenzisa ingqondo ngokuphila kwansuku zonke . Ukugxininisa nje ngethuba lomzuzu kwaye ukuphazamisa ingxoxo yakho yangaphakathi kunokukunceda ufumane ingqiqo.
Ziziphi Iingenelo Zengqondo?
Njengoko iimpuma zaseMpuma zifumana ukuthandwa kakhulu eNtshona, ingqondo idibene ne- cognitive therapy . Uphando olusasaqala lubonisa ezinye iziphumo ezithembisayo.
Ukusebenzisa ingqiqo, ukunyamekela kwengqondo (Based on therapy) , kunye nokunciphisa uxinzelelo lokuxinwa kwengqondo (MBSR) kufunyaniswe luncedo kwezi zinto zilandelayo:
- Ukukhathazeka okuxhalabileyo , kubandakanywa ukukhathazeka okuqhelekileyo (GAD)
Izigulane ze-GAD zinokuphuculwa okuninzi kwixhala kunye neempawu ezixinzeleleyo emva kokungenelela kwengqondo. - Ukuxinezeleka
Izigulane ezathi zifumana iimpawu ezixinzelelekayo zokuhlala zilandela isiqhelo esixakekileyo sibhekane nokuncipha kweempawu kunye nokuhamba ngokulandela ukungenelela kwengqondo, ngokuqhubekayo kuzuza inyanga emva koko.
- Imiba yoBudlelwane
Olunye uphando lwafumanisa ukuba abantu abonakalisa ingqondo ephezulu njengendlela yobuntu babenelisekile ngakumbi kwiintsebenziswano kunye nokujongana nobudlelwane obunzima ngokwakhayo. Olunye uphando lufumanise ukuba abo baqaphela ingqondo banengxaki engaphantsi kwengxabano, ngelixa isimo sengqondo sasinxibelelwano olungcono nakwixesha lokuxabana. Ezi zombini zifundo zidibanisa ukucinga kunye nobuhlobo bentlalo. - Iingxaki Zokulala
Izigulane zeCancer zithole ukunciphisa ukuphazamiseka kokulala kunye nokwanda kwendlela yokulala emva kweprogram ye-MBSR yeeveki-8. - Iingxaki zokutya
Emva kokugqiba iprogram yonyango esekelwe kwiiveki ezi-8, abafazi abane-bulimia nervosa babike ukuphucula okubonakalayo kwiimvakalelo kunye nokuziphatha. Abaninzi abanolwazi ngokuziqonda, ukwamkelwa kunye nemfesane, phakathi kwezinye izibonelelo. - Ulawulo lweengxaki
Izifundo ziye zafumanisa ingqondo ukuba zinokubangela iingcinezelo zemihla ngemihla kunye noxinzelelo olunzulu olwenziwe ngabantu abanesifo esingapheliyo okanye esasongela ubomi.
Inkqubo yokucinga iboniswe ibe neempembelelo ezihlala ngonaphakade kunye neenzuzo ezikhulayo kunye nokusebenza.
Sinokuyisebenzisa Njani Ukunyamekela Ukuxininisa Ingcinezelo?
Uphononongo lubonisa ukuba ukuqonda kunokunceda ekunqumeni ukuxubusha kwizinto ezibangela uxinzelelo; kunceda abantu bahlale behlala kwiingcinga ezimbi.
Ingqiqo ingasetyenziselwa ukunciphisa uxhalabe kwixesha elizayo. Ingabangela ukuphuka kwiingcamango ezixinzelelekileyo kwaye ikuvumele ukuba uthathe ingqondo yokufumana ingqiqo nokufumana ingqiqo, phakathi kwezinye izinto.
Njengoko kuthethwe ngaphambili, ingqondo ingenziwa ngokugqithiseleyo ngokucamngca. Ukucamngca ngokucamngca ngokucamngcayo kunenzuzo kumzimba wakho kunye nempilo yakho yengqondo .
Kulabo abavame ukufumana "i-antsy" ngexesha lokucamngca (ungakhathazeki, awunabo yedwa), zikho ezinye iindlela zokuphucula ukusetyenziswa kwengqondo. Ukulima , ukuphulaphula umculo kunye nokucoca indlu kuya kuba yinto engqondweni xa uthabatha indlela efanelekileyo.
Gxininisa ngoku kunye nokuzola ukuba ilizwi ngaphakathi - linikeza inkcazo eqhubekayo malunga nento oyenzayo, into oyenzile, noko uza kwenza.
Imithombo:
Barnes S, Brown KW, Krusemark E, Campbell WK, Rogge RD. Inxaxheba Yengqiqo Kwintsebenziswano Yomdlelwane Ukuneliseka kunye neempendulo zoxinzelelo lwezobudlelwane. Umbhalo woLwabiwo lomtshato kunye nosapho , Oktobha 2007.
UKarlson LE, Garland SN. Impembelelo yokuNgcincika kwengqondo (Based on Stress Reduction (MBSR) kwi-Sleep, Mood, Stress and Statification Symptoms in Outpatients. I-International Journal of Medicine Act , 2005.
U-Evans S, uFerrando S, uMfumani M, u-Stowell C, u-Smart C, u-Haglin D. Ulwaphulo lweCjnitive-Based Based Psychological Disorder. I-Journal of Disorders , July 2007.
Kingston T, Dooley B, Bates A, Lawlor E, Malone K. Unyango oluthile lweCognitive Treatment for Residual Symptoms Symptoms. Psychology and Psychotherapy , ngoJuni 2007.
I-Proulx K. Amava kaBhinqa ngeBulimia Nervosa kwiQela lokuThathala kweMiphunga yokuCoca. Ukuphazamiseka kokutya , uJanuwari-Februwari 2008.