Ukuqaphela , apho ufumana ukucinga okungaqondakaliyo kunye neengxaki ezigqithiseleyo, kuyisimboli esibalulekileyo sokukhathazeka okugqithisileyo (OCD). Nangona ukuphendulwa kwemvelo kubantu abaninzi abachaphazelekayo kukuzama ukuphazamisa, okanye ukugxotha, ezi ngcamango, uphando lubonisa ukuba ukunyanzeliswa kwengcamango kunokwenjenjalo ukwenza ukugqithisa kukubi nakakhulu.
Ucinga ntoni ukuCima?
Ukunciphisa ukucinga kukuzama ukungahoywa okanye ukulawula iingcamango esizifumana sisongelayo okanye ezikhathazayo.
Ngokomzekelo, xa ukhunjuzwa ngesiganeko esihlazo okanye ixesha apho unqatshelwe khona, unokuba uzama ukutshintshisa le ngcamango ngokuziphazamisa okanye uzame ukucinga ngenye into. Kuyathakazelisa, uphando lubonise ukuba xa uzama ukucima iingcamango zakho, ngakumbi ezo zizathu zibuyele (nangona ungenayo i-OCD).
Ukunciphisa Imicabango Yakho Kuyingozi Kakhulu Kunokuhle
Ukuba uzama ukucima ingcamango xa uziva uhla, uxhala okanye ucinezelekile , ocinga ukuba ngoko uxhomekeke kwisimo sengqondo esipheleleyo. Ngenxa yokuxhamla ngokomzwelo, ngexesha elizayo xa uvakalelwa nayiphi na imvakalelo enxulumene nomcinga bezama ukukugxotha, ngokuqinisekileyo unako ukufumana ingcamango engafanelekiyo, mhlawumbi ukwandisa imvakalelo yakho.
Ukucatshulwa okucetywayo ngokuqaphela
Ngenxa yokuba le ngcamango egxininisayo, ebizwa ngokuba yi-obsessions, ingundoqo ye-OCD, kucetyiswa ukuba ukucatshiswa kwengcinga kunokudlala indima ekwenzeni ezinye iimpawu ze-OCD.
Ngokomzekelo, nangona sonke siziva singenangqondo, ingqumbo okanye ingcangcazelanga yonke imihla, ukuba unayo i-OCD, unokugxeka kwiingcamango ezinjalo ngokuzama ukuzinqanda, okubangela ukuba babuyele kunzima kunokuba ngaphambili. Ngokuqinisekileyo, oku kukukhokelela ekunciphiseni ukucinga, okukhokelela ekubhekiseleleni kwiingcamango ezinzima.
Ingaba ngumjikelo onobungozi.
Oko kuthethwa nguPhando
Ngokomzekelo, njengenxalenye yophando lophando, abantu abane-OCD bacelwa ukuba banqande iingcamango zabo ezixinzeleleyo ngeentsuku xa bevuma ukuba nale ngcamango kwabanye. Ekupheleni kosuku ngalunye, babuzwa ukuba barekhode inani leengcamango ezingenakunyameko abazifumana kwidayari. Akumangalisi ukuba abantu abane-OCD babhalele iingcamango ezibini ngokuphindaphindiweyo kwimihla bazama ukuyithintela iingcinga zabo kuneentsuku apho bavumela iingcamango zabo zihamba ngokukhululekile.
Ndingenza ntoni?
Ukuba unayo i-OCD, ukuyeka ukucatshulwa kwengcamango njengesicwangciso esilukhuni kunokuba nzima kwaye kuya kunceda ukubonisana nengcali yeengqondo, ingqondo okanye ezinye iingcali zempilo yengqondo ukuze zifunde izicwangciso ezifanelekileyo. Ngokukodwa, isizukulwana esitsha sendlela yokuziphatha idibanisa ukucatshulwa kwengcamango njengenxalenye yesicwangciso sabo solawulo jikelele. Iipilisi ezinjenge- Acceptance kunye ne-Engitment Treatment (ACT) zisebenza ukwenza ukuguquguquka ekucingeni kunokuba uzame ukuqeda iingcamango ezixinzelelekileyo ezifana nokugqithisela usebenzisa iindlela ezahlukeneyo zokucinga, izalathiso kunye nokuziphucula impilo.
Isayithi elisemthethweni loMbutho weNzululwazi yeZenzo zoMgaqo-nkqubo unemiGaqo emininzi yemisebenzi yoluntu, kubandakanywa ulwazi, amaqela eengxoxo, isixhobo sokukhangela ukufumana ii-ACT, iincwadi ezicetywayo kunye neetampu zomsindo zokucamngca nokuzibandakanya.
Imithombo:
I-Butcher, i-JN, i-Mineka, i-S., i-Hooley, i-JM "I-Psychology engaqhelekanga, ngo-13." 2007 Toronto, ON: I-Pearson.
UNolen-Hoeksema, S. "I-Psychology engaqhelekanga, yesi-4." 2007 iNew York, NY: McGraw-Hill.