I-Transtheoretical okanye amaNqanaba okuTshintsha
Nabani na owake wakwenza waza waphula isisombululo seNtsha seNtsha angayiqonda ubunzima bokuguquka kokuziphatha. Ukwenza utshintsho oluqhubekayo ekuziphatheni akunqabile kwinkqubo elula kwaye ngokuqhelekileyo kubandakanya ukuzibophelela okukhulu kwexesha, umzamo kunye neemeko.
Utshintsho lwendlela yokuziphatha: Ukuqalisa
Ingaba ufuna ukulahlekelwa isisindo, uyeke ukutshaya, okanye ufezekise enye injongo, akukho sisisombululo esisodwa esisebenzela wonke umntu. Unokuzama ukuzama iindlela ezahlukeneyo, ngokuqhelekileyo ngokusebenzisa inkqubo yovavanyo-kunye nephutha, ukufeza injongo yakho. Kulo thuba abantu abaninzi badikibala kwaye bayeka ukuguquka kweendlela zabo zokuziphatha. Isibalulekileyo sokugcina iinjongo zakho kukuzama iindlela ezintsha kwaye ufumane iindlela zokuhlala ukhuthazwa.
Utshintsho alukwazi ukufika lula, kodwa izazi zeengqondo ziye zaphuhlisa iindlela ezininzi zokunceda abantu ngokufanelekileyo ukuba batshintshe ukuziphatha kwabo. Uninzi lwezi ndlela lusetyenziswa ngabagqirha, oogqirha kunye nootitshala. Abaphandi baye baphakamisa iingcamango ukuchaza indlela utshintsho olwenzeka ngayo. Ukuqonda iinkalo zenguqu, izigaba zenguqu, kunye nezindlela zokusebenza kwinqanaba ngalinye kunokukunceda ufezekise iinjongo zakho.
Izinto zeTshintsho
Ukuze uphumelele, kufuneka uqonde izinto ezintathu ezibalulekileyo ekutshintsheni ukuziphatha:
- Ukulungele ukutshintsha : Ngaba unayo izibonelelo nolwazi ukwenza utshintsho oluhlala ngonaphakade?
- Iithintelo zokutshintsha : Ngaba kukho nto inokuthintela ekutshintsheni?
- Lindela ukuphindaphinda : Yintoni enokubangela ukubuyela kwimpumelelo yangaphambili?
Amanqaku omGangatho woTshintsho
Enye yeendlela eziziwayo kakhulu zokutshintsha ziyaziwa njengeStats of Change okanye iTranstheoretical Model, eyaqalwa ngasekupheleni kweminyaka yee-1970 ngabaphandi uJacob Prochaska noCarlo DiClemente ababefunda iindlela zokunceda abantu bayeke ukutshaya. Amanyathelo okuTshintshisa umzekelo sele afumaneke ngoncedo olusebenzayo ekuqondeni indlela abantu abahamba ngayo ngenguqu ekuphatheni.
Kulo mzekelo, utshintsho lwenzeka kancane kancane kwaye lubuyela kwakhona luyinxalenye engenakukupheka kwenkqubo yokwenza utshintsho lobomi bonke. Abantu abahlala bengathandi okanye banganyangeki ukutshintsha ngexesha lokuqala, kodwa ekugqibeleni bahlakulela indlela efanelekileyo yokuziguqula ukuziphatha. Lo mzekelo ubonisa ukuba utshintsho alufaneki lula kwaye kaninzi lufuna ukunyuka ngokuthe ngcembe kwamanyathelo amancinci ukuya kwelinye injongo.
1 - Isigaba soku-1: Ukuhamba phambili
Isigaba sokuqala senguqu siyaziwa ngokuba yi-precontemplation. Ngethuba lokuqala, abantu abaqwalaselanga utshintsho. Abantu abakweli nqanaba bavame ukuchazwa ngokuthi "bayaphika" ngenxa yamabango ukuba ukuziphatha kwabo akuyona ingxaki.
Ukuba ulapha kweli nqanaba, unokuba uzive ulahliwe kwimeko yakho yangoku okanye ukholelwa ukuba awukwazi ukulawula ukuziphatha kwakho. Kwezinye iimeko, abantu abakwili nqanaba abaqondi ukuba ukuziphatha kwabo kuyingozi okanye abanolwazi malunga nemiphumo yezenzo zabo.
Ukuba ule nqanaba, qalisa ngokuzibuza imibuzo ethile. Ngaba uke wazama ukutshintsha lo msebenzi kwixesha elidlulileyo? Uyabona njani ukuba unengxaki? Yintoni eya kufuneka ukuba uyenze ukuba uqwalasele ukuziphatha kwakho ingxaki?
2 - Isigaba sesi-2: Ukuxubusha
Ngeli nqanaba, abantu bayazi ngakumbi ngakumbi ngeenzuzo zokukwenza utshintsho, kodwa iindleko zivame ukubonakala ngakumbi. Le mpikiswano idala ingqiqo enzulu yokungahambi kakuhle ngokutshintsha.
Ngenxa yokungaqiniseki, ukucatshungulwa kwendawo yokutshintsha kunokuhlala kwinyanga okanye kwimizuzu. Enyanisweni, abantu abaninzi abanakuze baphumelele kwisigaba sokucamngca. Ngeli nqanaba, unokujonga ukuguqulwa njengenkqubo yokunika okuthile kunokuba ube nendlela yokufumana iingenelo zengqondo, ezingqondweni okanye eziphathekayo.
Ukuba ucinga ngenguqu yokuziphatha, kukho imibuzo ebalulekileyo ukuzibuza yona: Kutheni ufuna ukutshintsha? Ngaba kukho nto inokuthintela ekutshintsheni? Ziziphi ezinye izinto ezinokukunceda wenze lo tshintsho?
3 - Isigaba 3: Ukulungiselela
Ngexesha lokulungiselela, ungase uqale ukwenza utshintsho oluthile ukulungiselela ukutshintsha ubomi obuninzi. Ngokomzekelo, ukuba ukulahlekelwa isisindo sakho, ungatshintshela ekutya okuncinci kwamafutha. Ukuba umnqweno wakho ukuyeka ukutshaya, ungatshintsha imveliso okanye uphume umsi ngaphantsi komhla. Unokuthi uthathe isenzo esithile ngokuthe ngqo njengokuba udibana nomgqirha, ujoyine iklabhu yezempilo okanye ufunde iincwadi zokunceda.
Ukuba ulunge lokulungiselela, kukho amanyathelo athile onokuyithatha ukuphucula amathuba akho okuphumelela ukwenza utshintsho lobomi obungapheliyo. Hlanganisa ulwazi oluninzi njengoko unako malunga neendlela zokutshintsha ukuziphatha kwakho. Lungiselela uludwe lwezinto ezikhuthazayo kwaye ubhale phantsi iinjongo zakho. Fumana ngaphandle kwezibonelelo ezifana neqela lokuxhasa, abacebisi, okanye abahlobo abanokunika iingcebiso kunye nokukhuthaza.
4 - Isigaba 4: Isenzo
Ngexesha lesine leshintsho, abantu baqala ukuthatha inyathelo ngqo ukuze bafezekise iinjongo zabo. Izihlandlo, izigqibo zihluleka ngenxa yokuba amanyathelo angaphambili awanikiweyo ngcamango okanye ixesha.
Ngokomzekelo, abantu abaninzi benza isisombululo sonyaka omtsha wokunciphisa umzimba kwaye ngokukhawuleza baqalise i-regimen entsha yokuzilolonga, baqale ukutya ukutya okunempilo, kwaye banciphise ukutya okutyiwayo. Ezi nyathelo ezicacileyo zibalulekile ekuphumeleleni, kodwa le migudu ihlala ilahliwe kwimiba yeeveki kuba amanyathelo angaphambili awanakunakwa.
Ukuba okwangoku uthatha inyathelo ekufezekiseni iinjongo, vuyisana kwaye uzizuze ngamanyathelo athile owathathayo. Ukuqiniswa nokuxhaswa kubaluleke kakhulu ekuncedeni ukunyathela amanyathelo atshintshe. Thatha ixesha lokuphonononga ngezihlandlo zakho, izibonelelo, kunye nenkqubela ukuze uhlaziye ukuzibophelela kwakho kunye nenkolelo kumakhono akho.
5 - Isigaba sesi-5: Isondlo
Isigaba sokugcina seMigangatho yoTshintsho lweModeli kubandakanya ukuphephelwa ngempumelelo ukuziphatha kwangaphambili nokugcina iimpawu ezintsha. Ngeli xesha, abantu bayaqiniseka ngakumbi ukuba baya kukwazi ukuqhubeka nokutshintsha kwabo.
Ukuba uzama ukugcina indlela entsha yokuziphatha, khangela iindlela zokuphepha isilingo. Zama ukutshintsha imimiselo emide ngezenzo ezintle. Zizuze xa unako ukuphepha ngokukhawuleza ukuphinda ubuyeke. Ukuba uyaphela, musa ukuzibhokoxa okanye ukuyeka. Endaweni yoko, zikhumbuze ukuba bekuyinto encane nje. Njengoko uza kufunda kwisigaba esilandelayo, ukubuyela kwakhona kuqhelekileyo kwaye kuyinxalenye yenkqubo yokwenza utshintsho lobomi bonke.
6 - Isigaba 6: Ukubuya
Kukho naluphi na utshintsho lwendlela, ukubuyela kwakhona kuyinto eqhelekileyo. Xa uqala ukuphinda ubaleke, unokufumana iimvakalelo zokungaphumeleli, ukudumala kunye nokukhungatheka.
Isiphambili sokuphumelela kukungavumeli ukuba ezi zithintelo zingonakalise ukuzithemba kwakho. Ukuba uphelela ekuziphatheni komdala, qwa lasele ukuba kutheni kwenzeka. Yintoni eyabangela ukuphindaphinda? Yintoni ongayenza ukuze ugweme ezi zinto ziza kusasa?
Nangona ukuhlaziya kunokuba nzima, isisombululo esihle kakhulu ukuqala kwakhona kunye nokulungiselela, isenzo, okanye isigaba sokugcina sokuguquka kokuziphatha. Unokufuna ukuhlaziya kwakhona izixhobo zakho kunye nobuchule. Qinisekisa iinjongo zakho, isicwangciso senzo, nokuzimisela kwiinjongo zakho. Kwakhona, yenza izicwangciso malunga nendlela uza kujongana ngayo naziphi na izilingo ezizayo.
Izigqibo ziyahluleka xa kulungiswa ukulungelelaniswa kunye nezenzo. Ngokusondela kwiinjongo ngokuqonda indlela yokwenza ngcono, ukwenza, nokugcina indlela entsha yokuziphatha, uya kuba nempumelelo yokuphumelela.
ILizwi
Akulula ukwenza utshintsho olukhulu kwaye luyenze lugcine. Unokuba uphumelele ngakumbi ekugcineni izigqibo zakho ngokusebenzisa ezi nyathelo. Zininzi iinkqubo zekliniki zokuguquka kokuziphatha zisebenzisa ezi nyathelo, ukusukela ekubhekeni ukuyeka ukutshintsha umlutha. Ukuba unquma ukuba ufuna inkqubo ehleliweyo ukuxhasa ukutshintshwa kwakho, unokwazi ukuba le nyathelo isetyenziswe.
> Imithombo:
> IDiclemente CC. Umlutha kunye noTshintsho: Ziziphi iindlela zokuLungisa ukuPhuhlisa nokuThuthukiswa kwabantu abaMluthayo. Wesi-2. I-Press Guilford; 2018.
> Mastellos N, Gunn LH, uFelix LM, iCar J, i-Majeed A. i-Transtheoretical Model Iimpawu zokuTshintsho kweZidlo kunye nokuPhepha koMzimba ukuPhathwa koLawulo lokuLawula ukuTyeka koLuntu oluPhezulu lokuPhulukisa umzimba. I-Cochrane Database yeeNkqubo eziPhezulu . Februwari 5, 2014; (2): CD008066. i-doi: 10.1002 / 14651858.cd008066.pub3.