Xa unengqondo enzima, kunokuba nzima ukukwazi ukuba wenzeni. Ukuba unesifo sengqondo semida (BPD), iimvakalelo zakho zinokuba nzima.
Iimpawu ze-BPD , kuquka ukuguquka kwemizwelo engafanelekanga, ukuziphatha okuzilimazayo, ukuzibulala, amava okwempembelelo, ukuvakalelwa kwiingxaki zobuhlobo bakho kunye neengxaki ngokuziphatha okungachukumisi , zonke zinokuthi zihambelane nomnye umxholo oyintloko: imvakalelo yokudityaniswa.
Ngenxa yale mvakalelo yokudityaniswa kwemizimba, unokufumana iimpendulo ezinamandla kakhulu kunye nobunzima bokulawula ezo mpendulo. Ngelishwa, abantu abaninzi abane-BPD bajika ekuziphatheni okungenampilo kwizame zokujamelana nentlungu yomzwelo, njengobundlobongela, ukuzilimaza okanye ukusebenzisa kakubi iziyobisi.
Izakhono zokujamelana nazo zinokunceda ukunciphisa ukunyuswa kwemizwa kunye nezinye iimpawu zeBPD.
Yiyiphi iComputer Skills?
Ekubeni imvakalelo yokudityaniswa kwimeko ebalulekileyo ye-BPD, ezininzi unyango lwe-BPD ligxininisa ukubaluleka kokwakha izakhono zokubhekana nokuphucula ukuphucula imvakalelo xa zivela. Ziziphi izinto ezifanelekileyo zokujamelana nezakhono? Ziindlela eziphilileyo zokujongana neemeko kunye nemvakalelo yazo.
Kutheni sifunde iZakhono ezitsha zokuKhuphisana?
Kutheni kubalulekile ukufunda iindlela ezintsha zokuphila? Ngokusebenzisa izakhono zokuphikisana okunempilo unga:
- Ukunciphisa ubunzima bobuhlungu obuthathekayo
- Ukunciphisa amathuba okuba wenze into enobungozi (umz., Bandakanyeka ekuziphatheni okuzilimazayo) ukuze uzame ukubalekela kwingcinezelo
- Ukunciphisa amathuba okuba uza kubandakanyeka ekuziphatheni okutshabalalisa ubudlelwane (umz., Ugonyamelo lomzimba) xa ucasulwa
- Ukuphucula ikhono lakho lokukwazi ukuqhubeka nokusebenza kakuhle nakwiimeko ezixinzelelekileyo
- Ukwakha ukuzithemba ngokukwazi kwakho ukujongana neemeko ezinzima
- Ekugqibeleni ukunciphisa amava akho apheleleyo omzwelo wokudityaniswa
Kukho amawaka eendlela ezahlukeneyo zokuxhatshazwa abantu abasebenzisa ukulawula imeko ezixinzeleleyo kunye neemvakalelo ezibangelwayo. Nazi iindlela ezimbalwa zezakhono zokubhekana nokusebenza kubantu abaninzi:
1 - Dlala uMculo
Dlala umculo odala imvakalelo echasene nalowo ulwa nalo. Umzekelo, ukuba unesidima kakhulu, umdlala ujabule, umculo odlayo. Ukuba uziva uxhala, yidlale umculo ophuculayo.
2 - Yenza into
Ngamanye amaxesha ubu buchule bokuxhatshazwa kuthiwa "ukusetyenziswa kokuziphatha." Yenza umsebenzi obandakanyekayo. Ithelevishini okanye imisebenzi yekhomputha ayibonakali apha - oku akunjalo. Kunoko, thabatha uhambo , udansa, uhlambulule indlu yakho, okanye wenze enye into eyenza ubenzileyo kwaye ikuphazamise kwiimvakalelo zakho zangoku.
3 - Fumana inkxaso
Ukufikelela kwabanye kunokubanceda xa unzima kakhulu. Shayela umngani okanye ilungu losapho. Ukuba awunayo umntu engqondweni exhasayo kwaye usebunzima, ungabiza umnxeba uncedo njengesiXhosa sokuzibulala ku-1-800-273-TALK.
4 - Jonga
Ingqungquthela yeempembelelo ezinamandla ezininzi kunye nezibongozo zokubandakanya izinto ezinobungozi zingaphelanga imizuzu embalwa uze uqale ukuphazamiseka. Gamba i-timer yeqanda ekhitshini, kwaye uyibeke imizuzu eyi-10. Lindela imizuzu eyi-10 kwaye usebenzise ukukhwela umva .
5 - Qaphela
Yenza umqondo wengqondo yakho. Phawula imvakalelo onayo kwaye uvumele ukuba ube namava ngaphandle kokuzama ukuyivimba, ukuyikhupha okanye ukuyibeka kuyo. Zama ukwamukela imvakalelo yinto. Zama ukuhlala ngexesha ukuze ungathwali iimvakalelo ezidlulileyo kunye nalo.
6 - Ground Yourself
Xa iimvakalelo zibonakala zikhupha ngaphandle kwexesha elikhoyo, ezifana nawe xa uqala ukuziva "uphunyelelwe", yenza into yokuziwisa. Ukuthatha i-cube ye-ice kwaye uyibambe esandleni sakho ixesha elincinane okanye udibanise ibhande le-rubber kwisandla sakho ukukhupha ngaphandle kweengcinga zakho ezimbi.
7 - phefumla ngokujulile
Ukuphefumula kakhulu ngenye yezindlela ezilula zokuphumula. Hlala okanye ulale endaweni ethile kwaye ubeke ingqalelo ekuphefumuleni kwakho. Ukuphefumula ngokunyanisekileyo, ngokuthe ngcembe kunye nzulu. Jonga isisu sakho senyuka kwaye uwele ngomoya ngamnye. Oku kunokukunceda uhlale phantsi ngoku.
Ukuba ukuphefumula kakhulu akunakwanele ukukhulula wena, zama enye indlela yokuphumla njengento yokuphumla kwemisipha .
8 - Thandaza
Ngaba unqulo okanye unokomoya? Ukuba ukhona okanye ucinga ukuba uya kwimikhosi yonqulo, ukuthandaza nokuya kwiibandla zangeveki kunokunceda kakhulu ngexesha lokuxinezeleka okukhulu.
9 - Thatha iBatho elifudumalayo okanye iThowa
Zama ukulahlekelwa ngokwakho kwiimvakalelo zamanzi afudumele okanye ukuvumba kwesepha. Vumela iimvakalelo zokuphazamisa kwiimeko ozixhalabileyo kwaye ugxininise ekuphumuleni imisipha yakho.
10 - Uncedo Lomnye
Yenza into enhle kumnye umntu. Akumele kube yinto enkulu; Unokuhamba ukuya kwisitishi esiseduze, uthenge ipakethi ye-gum uze unike umnini-mali ukuba amomotheka aze athi "unomhla omkhulu." Oku kungathi bubuqili, kodwa imiqondiso emincinci enoku kunciphisa ngokwenene intlungu yesimo kwaye ikudibanise nelizwe langaphandle.
Indlela Yokufunda Uqeqesho Oluphilileyo Lokusebenza
Ukulungele ukufunda iindlela ezintsha zokuphila? Enye indlela yokwenza oku kukufuna unyango. Uninzi unyango lweengqondo lwe-BPD, oluquka unyango lwezengqondo ezifana ne- Dialectical Behavior Treatment (DBT), jolise ekufundiseni ukuziphatha okuphilileyo okunokwenza ukulawula iimvakalelo ezinamandla. Kukho amaphepha e-intanethi angakunceda ufumane ingcali yokuziphatha engqondweni okanye umniki we-DBT.
Imithombo:
Linehan, MM. IsiCwangciso soQeqesho soLwazi lweZakhono zokuPhatha iNgxaki yoLuntu lweMida . ENew York: Guilford: ngo-1993.
I-Chapman, AL, ne-Gratz, KL. "Umgaqo-nkqubo wokuPhumela koMntu oMngcipheko weMida." I-Oakland, CA: iNew Harbinger, ngoNovemba 2007.
Linehan, MM. Ukunyangwa kweNkcazo yokuKhathazeka koMntu woMntu . ENew York: eGuilford, ngo-1993.