Funda ukuba ugxininise ingqalelo yakho ngoku
Ukuba unesifo sengqondo somngcele (BPD), unokufumana inzuzo yokuzimela. Ezi zenzo ziyakunceda ngexesha lokwahlukana , ukwethuka , izibongozo ezinamandla, iingcazo kunye nokukhathazeka okukhulu.
Ukufunda nokusebenzisa iindlela zokwenza izinto kunokunceda uvuselele iimvakalelo zakho kwaye uphathe iimpawu zeBPD.
Ziziphi izinto ezizenzekelayo?
Ukuzivocavoca kwenzelwe ukukunceda ugxininise ingqalelo kumzuzu wamanje.
Ziluncedo nanini na xa unamava anqabileyo okanye aphelileyo.
Kukho iintlobo ezahlukeneyo zokuzivocavoca eziye zaphuhliswa ukuze zitshintshwe kwaye ezihlukeneyo zingasetyenziselwa ukujolisa kwiimeko ezahlukeneyo. Ngokomzekelo, ezinye zezifundo ziyakwenziwa esidlangalaleni kanti ezinye zikulungele ukulungiselela indawo yangasese (umzekelo, xa umntu efumana amava ahlukeneyo kakhulu). Ngokuqhelekileyo ukulungelelanisa iintlobo ezahlukeneyo zezi zivivinyo ukwenzela ukuba uninzi lwezithuba eziza kululeka xa lufuneka.
Iimpawu zoVavanyo kunye noVavanyo
Ukuzibonakalisa okubonakalayo kunye nokuhlola okuxhomekeke ekusebenziseni izakhono zakho zokubona kunye nokuvalelwa kukumisela umzuzu okwangoku.
Ukuqhuba umsebenzi wokujonga umbane, uthathe umoya ophefumlelweyo, uze uqale ukukhathaza ngengqondo izinto ozibonayo. Isaziso ngisho neenkcukacha eziqhelekileyo zifana nombala wezixhobo zombane okanye ifreyimu ephosakeleyo.
Ukuqhuba umsebenzi wokuhlola umyalezo, phulaphula izandi oziva malunga nawe. Ungaboni nje izandi ezibonakalayo, kodwa qaphela iindawo ezizodwa, njengenja ipholile ngaphambi kokuba ikhale. Phawula ukuba izandi ziphakama njani kwaye ziwe, ukuma kwazo, ukuqina, kunye nesithintelo.
Iindaba ezilungileyo kukuba ezi zifundo zifanelekile nakwiyiphi na indawo.
Ngamanye amazwi, awudingi ukukwazi ukubona okanye ukuva nantoni na ekhethekileyo ukuze ukwazi ukuzenza. Enyanisweni, oku kusebenza kunokuba luncedo kumaxesha apho uphakathi koluntu, kuba akukho mntu uya kukwazi ukuba wenza ntoni. Unako ukumisa umsebenzi xa unesiva unqatshelwe kwixesha elikhoyo.
Ukusetyenziswa kweTactile Grounding Exercises
Izenzo zokuqhelanisa nokusebenzisa umbane zisebenzisa ingqondo yakho yokuchukumisa kumhlaba okwangoku. Ezi zihlandlo zingasetyenziswa xa ufumana ubunzima obukhulu okanye ukuhlukana.
Omnye oqhelekileyo wasebenzisa umthambo wokusebenzisa umgangatho owenziweyo usebenzisa i-cube ye-ice. Yibamba i-ice cube ngaphandle kwefriji uze uyibeke esandleni sakho de ibe iqala ukubangela ubunzima obukhulu-kodwa ungayibambeli ixesha elide okanye inokubangela intlungu. Abantu abaninzi bafumanisa ukuba ukuphazamiseka kubancedisa ukuba baxhumane kunye nexesha langoku.
Olunye uqeqesho lomhlaba olubandakanyekayo lubandakanya ukuthatha isilazi esipholileyo ukusigxotha okwangoku okanye usebenzisa ibhande le-rubber kwisandla sakho ngokukhawuleza "ukuzenzela" ngokukhawuleza ukucinga kakhulu ngezinto ezidlulileyo okanye ezixhalabileyo.
Ezinye izinto zokuziThoma
Ukuba akukho msebenzi ungasentla apha, qulunqa kwaye wenze umsebenzi wakho wokumisela. Ziziphi iimpawu ezinamandla kunakho?
Uyila? Ukutya? Ukuthinta? Mhlawumbi inkohlakalo enamandla, njengesihluthu se-peppermint ukusuka kwiimitha ezinamandla kakhulu, inokukunceda ukusibeka.
Zama iindlela ezahlukeneyo zokumisela uze ufumane okusebenza kuwe. Kwakhona ingcamango enhle ukuxoxa ngokuzibandakanya umgudu wakho okanye ugqirha, njengoko unokukwazi ukubonelela ngesikhokelo esongezelelweyo malunga nokusebenza okuya kusebenza ngempumelelo kuwe.
> Imithombo:
Linehan, MM. Umqulu Wokuqeqesha Amakhono Wokuphathwa Kwengxaki Yomntu Wemida. INew York: I-Guilford Press, ngo-1993.