Sebenzisa esi sixhobo ukuvavanya iziphumo zezenzo zakho
Ukusebenzisa i-Pros ne-Cons isikhono elifundiswe kwi- Dialectical Behavior Treatment (DBT), indlela yokuziphatha kwengqondo ekubhekiseleleni kwintlupheko yomntu (BPD). Ngexesha le-DBT, esi sixhobo sisetyenziswe kukukunceda ukuba uhlolisise ukuba okanye ungahambelani nokuziphatha okungachukumisiyo okanye izenzo ezinobundlobongela. Kodwa esi sixhobo sinokukunceda ucinge ngezinye iintlobo zezigqibo. Ngokucinga ngemiphumo yento eyenzekayo kunye nokuvavanya ukuba yintoni injongo yakho yokuziphatha kwakho, unokukunceda ukulawula iimpawu zakho.
Ukuba unzima ukugqiba ukuba wenze ntoni kwimeko ethile, unike i-Pros and Tool Cons ukuba uzame.
Uyalungiselela
Fumana isiqwenga samaphepha uze udwebe umgca owodwa kunye nomgca owodwa oza kuwuhlula kwiigumbi. Kwiphezulu lekhoneni elingaphezulu kwesobunxele bhala "iinkqubo zeBBOLD." Gcwalisa ingenanto ngokubhala kuyo nayiphi na indlela ocinga ngayo ukwenza. Umzekelo, ukuba ucinga ukulwa nomntu onokulimaza, bhala "ukushaya." Ukuba ucinga ukuyeka unyango , bhala "kwindlela yokuyeka unyango." Phezulu kwinqona lasekunene bhala " i-BLANK "kwaye ugcwalise ingubo nayiphi na into ebhalileyo kwikona yangasese ekhohlo (oko kukuthi, ukuxabela, ukuyeka ukunyanga).
Okulandelayo, phezulu kwinqanaba lasezantsi elingezantsi kwesobunxele bhala "i-BLANK." Gcwalisa ingenanto kunye nokuziphatha okuchasene nantoni na ocinga ngayo. Ngoko ke, ukuba ucinga ukulwa, bhala "ngeengxaki zokungaboni." Ukuze umzekelo wokuyeka unyango, bhala "kwindlela yokuhlala kwonyango." Phezulu kwinqona elisezantsi lasekunene "i-BLANK" kwaye uphinde ugcwalise into engenanto kunye nokuziphatha okuchasene nalowo ucinga ukukwenza.
Uluhlu lweeNkqubo kunye noLondolozo
Ngoku ukuba ushicilelwe ishidi lakho, gcwalisa izikwere nazo zonke iziphumo ezilungileyo ("iingcebiso") kunye nemiphumo emibi ("ingxaki") ongayicinga ngayo imeko nganye. Zive ukhululekile ukusebenzisa iphepha elongezelelweyo xa ufuna.
Umzekelo, ngokuba "uncedo lokulwa ungabhala:" Gxotha intlungu yomzwelo ngokukhawuleza. "Ngokuba" iingxaki zokungazibethi "ungabhala," Ungangeni kwiinkathazo emsebenzini okanye esikolweni. "
Okanye, ngenxa ye "inzuzo" yokuyeka unyango onokuyibhala: "Iyure eyongezelelweyo nganye ngeveki ukuzinikezela kwezinye izinto." Ngokuba "u-cons" wokuyeka unyango ungabhala: "Zama ukufumana iindlela zokunciphisa zam iimpawu . "
Indlela yokuvavanya iNgxelo kunye neNgxowa-mali
Emva kokuba uzalise ifom ngezo zonke iziphumo onokucinga ngazo, jonga kwakhona kwakhona, ubone ukuba kukho into ebonakalayo kuwe. Naluphina iipatheni ozibonayo? Nawaphi na ama-quadrants angenanto, okanye apheleleyo? Emva kokugqiba lo msebenzi, ngaba utshintsha oko ufuna ukukwenza?
Ukuvavanya ngokucophelela i-pros and cons, kwaye uqhathanise nokuba yintoni injongo yakho. Ukuba umzekelo, iinjongo zakho ekugqibeleni uphinde uzuze kumngcipheko wobuntu kwaye ube nolwalamano oluqinileyo, kukho amanyathelo okufuneka uyithathe ukuze ufike khona. Ukuyeka unyango, ngelixa kunokukhulula ixesha elithile, kuya kwenza kube nzima ukuba ufikelele umnqweno wakho wokugqibela. Ngokujonga iimeko zomabini kunye neziphumo zawo, unokwenza izigqibo ezifanelekileyo nezilinganisiweyo malunga nendlela yokusebenza.
Umthombo:
Linehan MM. Umbhalo woLwazi lweZakhono zokuPhatha iMingorder Personality Disorder . ENew York: eGuilford, ngo-1993.