I-CBT Technique yokutshintsha ukucinga okungcolileyo
Iingcamango ezininzi zengqondo ye- psychotherapy zisekelwe kwingcamango yokuba ukuphazamiseka kwemizwelo kunye nokuxhalaba kubangelwa yimilinganiselo engafanelekanga yokucinga. Ukucinga okungekho nto kungabangela ingxaki enkulu ebantwini abanengxaki yokuphazamiseka. Eyaziwa nangokuthi ukuphazamiseka kwengcamango, le nkqubo yokucinga engalunganga inokubangela ukuba kube neengxaki kunye nezoxinzelelo.
I- CBT yonyango yokuziphatha ( CT ) yindlela enye ye-psychotherapy esekelwe kwingcamango yokuba iingcamango zethu zithonya iimvakalelo zethu nokuziphatha kwethu.
Ngaloo ndlela, abo abanengqondo yokungathembeki ngokwabo kunye nehlabathi elibangqongileyo baya kuba neengxaki zokuxinezeleka kunye nokuxhalabisa. I-CBT ijolise ekuqiniseni iindlela eziphilileyo zokucinga nokuziphatha.
Ukulungiswa kwengcamango yinto enye ye-CBT injongo eyenzelwe ukukunceda ukuguqula ukuphazamiseka kwengqondo. Ngokulungiswa kwenkqubo yokucinga engalunganga, umntu onenkathazo yokuphazamiseka unokukwazi ukuyeka ukuxinezeleka kwaye uzive engakhathazeki. Oku kulandelayo kuchaza ukuphazamiseka kwengqondo kunye nendlela ukulungiswa kwakhona kwengqondo kunokukunceda ukunqoba le ndlela yokucinga engafanelekanga.
Ukuqonda ukuphazamiseka kwengqondo
Kukho iintlobo ezininzi zokuphazamiseka kwengqondo ezinokuchaphazela iimvakalelo, ukuxinezeleka kunye nokuxhalabisa. Iipateni zokucinga eziphosakeleyo eziqhelekileyo ziquka konke-okanye akukho nto yokucinga, ukuba ngaba ingxelo, i-blame, ne-labeling. Uluhlu olungezansi lufishwankathelo olufutshane lwezinto eziqhelekileyo eziphazamisayo:
Yonke-okanye-Akukho nto Yokucinga - Oku kuphazamisa kubandakanya ukubona okugqithiseleyo, ngaphandle kokubona nayiphi na indawo ebomvu phakathi. Ubomi buhle okanye bubi. Umntu nokuba yimpumelelo ngokupheleleyo okanye ukungaphumeleli ngokupheleleyo. Abantu abanesifo sokuphazamiseka bavame ukuzibona bexhala kakhulu okanye beqhathaniswa, bengabikho ukuphendula kwabo onke amaxesha abahlala bepholile, bezolile, baqokelele.
Ngaba amaNkcazo - Xa ehamba nale mpazamo engqondweni, loo mntu uya kusebenzisa izitatimende ezizibandakanya amagama athi "kufuneka," "fanele," okanye "kufuneka. ukuhlaselwa okanye abanye baya kucinga ngaphantsi kwam, "kufuneka ndikwazi ukugqithisa ukuxhalaba kwam," okanye "kufuneka ndikwazi ukunqoba ukwesaba kwam ngaphandle kokuncedisa." Ukuzithemba okunjalo kungabangela ukuba ukuzithemba nokungahlali.
I-Blame - Abantu abaninzi kakhulu abaneengxaki zokuphazamiseka bazigxeka ngokwabo imeko. Umzekelo, umntu unokuzicingela yena ngokwakhe, "Iimpawu zam zoxolo zisoloko zam ziphoso zam." Ukugxeka abanye kungabikho indlela yokucinga apho umntu eqala ukukholelwa ukuba abanye bangumthombo weengxaki zabo okanye uxanduva lwabo lokuxhalabisa.
Ukubhaliweyo - Oku kuphazamiseka okuqhelekileyo kudla ngokuquka iingxelo ezimbi malunga nawe. Umntu onenkathazo yokuphazamiseka angabiza ngokuthi "udibanisi" okanye "u-neurotic", onokumenza azive engenakho ithemba malunga nesimo sakhe.
Indlela yokuSetyenziselwa ukuQiniswa kweCognitive
Ukuhlengahlengiswa kwengcamango kungaba yindlela ephumelelayo yokugqithisa oku kunye nokunye ukuphazamiseka kwengqondo. Le nqubo ibandakanya ukuchonga, ukucelomngeni, nokutshintsha iingcamango zakho ezimbi.
Landela la ma nyathelo ukuqala ukunqoba iindlela zakho zokuziphatha kunye nokungathembeki kokucinga:
Phawula Iingcamango Zakho
Ukutshintsha indlela ocinga ngayo kuqala ngokunikela ingqalelo kwinkqubo yakho yokucinga. Zichitha ixesha elizeleyo ngosuku lwakho ukuzibonakalisa ngendlela ocinga ngayo. Oku kungabonakala kungaqhelekanga ekuqaleni kodwa kuya kuba yendalo ngokwemisebenzi. Ukukunceda ukhumbule le nyathelo lokuqala, kunokunceda ukugcina iphepha okanye enye irekhodi yeengcamango zakho. Jonga amanqaku ambalwa kulo lonke usuku lwakho, ulandele inkqubo yakho yokucinga.
Xa unomkhuba wokuzisa ulwazi oluthe xaxa kwiingcamango zakho, qalisa ukuqaphela xa usebenzisa ukuphazamiseka kwengqondo.
Ngaba uhlala uzibiza ngokuba "ngumntu oxhalabisayo?" Ngaba uye wecala ngamalungu entsapho ngenxa yokuhlaselwa kwakho? Ngaba uzibeka phantsi umzabalazo wakho wokuxhalabisa? Kwakhona, thabatha amanqaku kwimihla kwaye uqaphele ukuba kaninzi kangakanani ulwaphulo oluphazamisayo lokuphazamiseka kwengqondo.
Apha ungayifumana uluhlu olupheleleyo kunye neenkcazelo eziphazamisayo zengqondo:
Ukuphambuka kweCognitive Top 10
Uphikisana Neengcamango Zakho Ezimbi
Ngoku ukuba uqaphela ukuphazamiseka kwakho kwengqondo, lixesha lokuba ucelomngeni. Uqala ngokusebenzisa ingcamango engalunganga ebonakala ngathi ivela rhoqo kwimini yakho. Umzekelo, mhlawumbi uqaphele ukuba unamava amaninzi kufuneka ufumane ingxelo. Thatha icwecwe lephepha uze ulifake kwisiqingatha. Yibhale phezulu kwikholam ekhohlo "Ngaba kufuneka iItatimende" kunye nekhohlo elifanelekileyo "Iingcamango Zengqiqo."
Ngaphantsi kwekhowudi ethi "Iimfuneko zeeNkcazo", bhala isitatimende esifanelekileyo esasandul 'ukufumana, njengokuthi "kufuneka ndihlale ndikwazi ukulawula ukwethuka kwam." Cinga ngolu bhengezo okwesikhashana. Ngaba kuyinyaniso ukuba kufuneka uhlale ulawula iimvakalelo zakho? Cinga ngeendlela ezithile ongayiphikisa ngayo le ngcamango, okwenza kube yinto engqinisisekayo. Ngokomzekelo, unokucinga ukuba, "Wonke umntu uvakalelwa yixesha elizeleyo. Ndisebenza ngeendlela zokulawula amathunga am ngcono kwaye ndide ndikwazi, ndiza kwamkela. "Zama ukwenza lo msebenzi nazo zonke iingcamango ezimbi ozifumanayo kwixesha leentsuku ezintathu. Mane nje ubhale ingcamango engalunganga elandelwa yindlela echanekileyo yokujonga imeko yakho. Ukuba ekupheleni kweentsuku ezintathu ufumanisa ukuba uyazi ngakumbi ukuphazamiseka kwakho kwengqondo, ulungele ukuqhubeka kwisinyathelo sokugqibela.
Shintsha iingcamango zakho
Ngokuziqhelanisa, awusayi kuphinda ubhale phantsi ingcamango engakhiyo. Kunoko, ungaqala ukutshintshisa ukuphazamiseka kwakho kwengqondo ngokukhawuleza. Emva kokuba ukhululekile ukubhala nokuphikisana neenkolelo zakho ezimbi, qalisa ukwenza ukutshintsha iingcamango zakho kwindawo. Ngokomzekelo, cinga ukuba ingcamango engafanelekiyo ngathi "Ndiyiphumelele kangaka ngenxa yokuba ndiziva ndixhala". Esikhundleni sokuyibhala phantsi, thatha umoya ophefumlelweyo uze ucinge ngendlela yokwenza umngeni kule ngcamango. Ucinga ukuba, "Ewe, akunjalo ngokwenene. Ndiphumelele impumelelo enkulu ebomini bam nangona ndifumana ukwesaba okukhulu kunye nokuxhalaba. "Phawula ukuba uziva uhlukile emva kokuyeka ukuphikisa ingcamango yakho. Unokuvakalelwa ngathi uninzi lwakho lokungahambi kakuhle luye lwaphakamisa.
Ukuhlengahlengiswa kwengqondo kunokuba yindlela efanelekileyo yokuncedisa ukunciphisa ezinye iimvakalelo zakho kunye nokuxhalabisa. Qhubeka uhamba ngamanyathelo amathathu okuhlengahlengiswa kwengqondo kwaye unokwazi ukutshintshwa kwindlela oya kubona ngayo ihlabathi. Ngokusebenzisa rhoqo, ungathatha indlela enempilo yokucinga.
Imithombo:
Burns, DD (1999). Ukuziva Ulunge: Ulwaphulo olutsha lwe-Mood. Avon Books: eNew York.
Burns, DD (2006). Xa uhlaselo lweentlanzi: I-New-Free Free-Medication-Concerned Concern That Can Change Your Life. Broadway Amabhuku: eNew York.