Ingaba iingcinga zakho zenza ukwesaba?
UDonald Meichenbaum isazi sezengqondo esichazwe ngeminikelo yakhe kwisifo sengqondo sokuziphatha ( CBT ). Wakhela ubuchule bonyango obubizwa ngokuba yi-CBM), ejolise ekuboneni ukuzithetha okungekho msebenzi ukuze utshintshe ukuziphatha okungafunekiyo. Ngamanye amazwi, uDkt Meichenbaum ubona iimpembelelo njengeziphumo zoqobo.
Ukuxhalabisa-Iingcamango Ezigqithisiweyo Zivimbela Ukubuyiswa Kwakho
Ukuphazamiseka kwamanxeba, i- agoraphobia okanye ezinye iintlungu ezixhalabisayo zivame ukuphumela kwimizekelo ethile yokucinga kunye nokuziphatha okungathiye ukukhupha. Umzekelo, masithi kufuneka ube khona kwiintlanganiso ngomsebenzi ngomso. Uxhalabile kwaye ukwesaba ukuba uya kuhlaselwa yintlanzi kwintlanganiso. Unokuzixelela wena, "Kuthekani ukuba ndibe ne-panic attack kwaye kufuneka ndihambe kwintlanganiso. Ndiya kuba neentloni. "Ngoko, ubiza ogulayo ukuba usebenze ngosuku olulandelayo ukuze ubaleke intlanganiso.
Kodwa, kuthekani ukuba unako ukutshintsha iingcamango zakho? Kwaye, kuthekani ukuba ngokutshintsha iingcamango zakho, uyakwazi ukuya kwintlanganiso yomsebenzi endaweni yokuziphepha?
Indlela yokutshintsha iingcinga zakho
Ukusebenzisa i-CBM, ukutshintsha iingcinga kunye nokuziphatha, kuquka ukuziphatha okukhuselekileyo kunye neempendulo zokuphazamiseka, yinkqubo yesigaba esithathu:
Isigaba soku-1: Ukuzibonela
Esi sigaba kuquka ukuphulaphula ngokukhawuleza ingxoxo yakho yangaphakathi okanye ukuzithetha kunye nokuzijonga iimpawu zakho.
Unqwenela ukuba uqaphele ngokukhethekileyo naziphi na izithenxo ezimbi ezibangela ukuba uxhaphaze kunye neengxaki zokutya .
Ngokomzekelo, ngaba uzixelele umyalezo ongafanelekanga, othi "Andiyena mfundi ngokwaneleyo," "Abantu abayithandiyo," okanye "Wonke umntu unokubona indlela endiyenzayo ngayo."
Ukukunceda ukuba uqaphele ngakumbi izitatimende zakho ezimbi, kunokunceda ukubhala phantsi.
Ukulandelela lolu hlobo lwencokozo kuya kukunceda ukwazi ngakumbi xa kwenzeka. Ukuba unako, zama ukuyihlawula kwincwadi yencwadi ngokukhawuleza emva kokuba kwenzeka. Ukuba oko akusebenzi kuwe, zama ukuloba ekupheleni kosuku, ubhale yonke into engakonakaliyo yokuthetha ongayikhumbula. Unokumangaliswa ukufumanisa ukuba ubeka phi ixesha elide ukuxhalabisa ngalo lonke usuku.
IsiGaba sesi-2: Qala iNdiya YokuThetha
Emva kokuba uqaphele ukuthetha kwakho okubi, ungaqala ukuwuguqula. Njengoko 'uzibamba' kwiipateni ezicinga kakuhle, uvuselela incoko yangaphakathi neyiyo ngaphakathi. "Andikwazi" kuba "Kungenokuba nzima, kodwa ndiyakwazi." Khangela izitatimende ezingekho phantsi kwiphepha lakho kwaye ubhale phantsi kwindawo yazo. Ziqheleni ukuzithetha uze uqale ukuzikholelwa.
Ezi zitsha izitatimende okanye iziqinisekiso ngoku zikhokelela ekuziphatheni ezintsha. Esikhundleni sokusebenzisa ukuziphatha ukuphepha ukuhlangabezana nokuphazamiseka kwengxaki kunye nokuxhalaba, uzimisele ukufumana iingxaki ezixhalabisayo. Oku kukukhokelela ekusebenziseni ukuphucula izakhono, kwaye njengoko impumelelo yakho encinci iyakhiwa, uzuza kakhulu ekuphumeni kwakho.
Isigaba 3: Ukufunda izakhono ezintsha
Njalo xa unako ukuchonga kunye nokulungiswa kwengcamango yakho engafanelekanga kwaye utshintshe impendulo yakho yokwesaba nokuxhalabisa, zakho zifunda izakhono ezintsha.
Xa ngoku uyazi kakuhle iingcamango zakho, unokukwazi ukulinganisa ixhala lakho kwaye usabele ngendlela engakumbi.
ILizwi
Xa iingcamango zakho ezingalunganga zikulawula, kuba nzima ukulawula iimpendulo zakho zokuziphatha kwiimeko ezingathandekiyo. Kodwa, i-CBM inokubuyisela ukulawula okulahlekileyo. Njengoko iingcamango zakho ziguquka ukusuka kwizinto ezimbi ukuya kwizinto ezintle, uqala ukuziphatha ngendlela eyahlukileyo kwiimeko ezininzi. Kwaye, uya kufumana ukuba abanye baphendule ngokungafaniyo "entsha" ngokutsha!
Umthombo:
UCorey, uGerald. (2012). Iingcamango nezenzo zokucebisa kunye ne-psychotherapy, 9th, eBelmont, CA: Thomson Brooks / Cole.