Ukucamngca Ngengqondo Kufuneka Uyenze Ngayo BPD?
Kwiminyaka elishumi edlulileyo, abaninzi beengqondo, iingqondo zengqondo kunye nabanye abaqeqeshi bezempilo yengqondo baye bafaka uqeqesho lokucamngca ngengqondo kwisenzo sabo sengqondo. Ukucamngca kwengqondo kunemisebenzi yezifo ezininzi zeengqondo ezahlukeneyo, kuquka ukukhathazeka okukhulu, ukukhathazeka okungapheliyo, ukukhathazeka ngokubanzi nokukhathazeka komntu (BPD) .
Yintoni Engqondweni Yokucamngca?
Ukucamngca ngengqiqo ngokuphathelele ukuhlala kumzuzwana wangoku ngaphandle kokugweba abanye kwaye ucinga ngokuzikhethela. Xa ucinga ukucamngca ngengqiqo , uyazicingela ngexesha elidlulileyo okanye elizayo kwaye uqaphele ngexesha. Usebenza ekuqapheliseni izinto ezenzeka ngaphandle kwakho, ezinjengeemvakalelo ezahlukeneyo ezifana nento obonayo, iphunga, kwaye uthinte. Kungenxa yokuba ukucinga ngokuphathelele ukugweba, kufuneka ucinge ngalezi zinto zingathathi nto.
Ingqiqo ingumxholo ovela kwisithethe seBuddhist ngokomoya. Kwiminyaka ecishe ibe ngu-3 000, amonki aseBuddha ayenze ukucamngca ngengqiqo. Kwiminyaka yamuva i-mindfulness practice isanda kakhulu kwaye isetyenziswa ngaphandle kweBuddhism. Enyanisweni, abantu abaninzi baseMpuma abasebenzisa ingqiqo bacinga ngayo njengezakhono ezingasetyenziswa ngokwahlukileyo kunoma yintoni na uhlobo lwenkolo okanye yokomoya. Kungakhathaliseki ukuba yintoni imvelaphi yakho yonqulo, ukucamngca kwengqondo kunokunceda kuwe.
Yintoni Ukucinga Ukucinga Ngendlela Efunekayo Ngayo BPD?
UMarsha Linehan, u-Ph.D., owadala i- Dialectical Behavior Treatment ye-BPD wayengowokuqala ukufaka uqeqesho lokucamngca kwengqondo ekunyanga kwe-BPD. Ngokuqhelekileyo, abantu abane-BPD abanamava evakalekileyo kuphela, banokuthi "banamathele" kule mvakalelo baze bahlulele zombini imizwa kunye nabo.
Ngelishwa, oku kungagqiba ukwenza uvakalelo luve ngakumbi ngakumbi. Iingcamango zokugweba zingongeza ezinye iimvakalelo kumxube; Ukuba utsho wena unobuthakathaka ngenxa yokuziva udabukile unokuphelisa ukuziva ubabini bebuhlungu kunye neentloni.
Uqeqesho lokucamngca ngengqondo lunokukunceda abantu abaneBPD ukuba baphumelele ngakumbi ekusebenziseni izakhono zokuphikisana kakuhle phakathi kwentlungu yomzwelo, kuba izakhono zengqondo zivumela ukuba ufumane isikhala esithile ukuze ukwazi ukujonga umvakalelo kwaye ube nesicwangciso esicwangcisekileyo indlela oya kwenza ngayo ebusweni bovakalelo.
Ngokomzekelo, cinga ukuba uxabana nomntu omthandayo. Ngexesha lempikiswano, unokuziva uvakalelwa kakhulu, njengomsindo, ukwesaba kunye nolaka. Ngaphandle kobuchule beengqondo, unokukwazi ukwenza ngale mvakalelo ngaphandle kokukwazi ukubona imiphumo. Unokumemeza ngothandekayo wakho, uphonsa into okanye uphuphe. Ngokucinga ngokucamngca kwengqondo, unokwazi ukubona iimvakalelo onayo kwaye unokukwazi ukubuyela emva kwaye ukhethe ukuziphatha kwakho ngendlela efanelekileyo, njengokuthatha ikhefu uze uxoxe ngezinto ngokuthula.
Indlela Yokusebenzisa Ingqondo Ukucamngca
Kukho iindlela ezahlukeneyo zokuqalisa ukucamngca ngengqondo.
Ngokuqhelekileyo, unokuqala ukuqhuba ingqondo ngokuzibandakanya ezahlukeneyo okanye ngexesha leeseshoni kunye nomgqirha wakho. Ukuze uqalise, ungazama ezi zifundo:
Imithombo:
Vimba-Lerner, J., Salters-Pedneault, K., & Tull, MT. Ukuvavanya ukuCamngca nokuBamkela ulwazi: Ukuzama ukuThola iNgqungquthela engabonakaliyo. "KuL. Roemer & S. Orsillo (Eds.) Ukwamkelwa kunye neengqondo ezisekelwe kwiinkxalabo , eNew York: Springer, 2005
Kabat-Zinn, J. Kuphi na Uya Uya Kukho: Ukucamngca kwengqiqo kwimihla ngemihla Ubomi. ENew York: Hyperion, 1994.