Utshintsho olulula ukukunceda ukuba uphume kwi-coaster roller coaster
Umngcipheko wobuntu borderline (BPD) uvame ukudibanisa nokuphakama kweemvakalelo kunye nokunyamezela, ukuziphatha okungenangqondo kunye nobuzwe. Abantu abaninzi abane-BPD banokuvaleka kabuhlungu ngokomzwelo , okanye ukutshintsha okukhulu phakathi kokuvakalelwa nokuziva ecinezelekile okanye buhlungu. Unokwazi ukuba iimvakalelo zakho zingatshintsha ngokukhawuleza kwizenzo ezithile, ezifana nokungavumelani nomhlobo.
Ngokuqhelekileyo, iimvakalelo zakho zemizwa zingenakuqhathaniswa nesiganeko esibangela ukuvakalelwa, njengokuvakalelwa kukuba uqala ukukhala ngenxa yokukhathazeka okuncinane.
Nangona amanye amayeza anokuncedisa ukunciphisa ukungazinzi kwakho, ungenza utshintsho kwiindlela zakho zokuphila ezinokukunceda kakhulu ukuphazamisa le mpawu. Ukwenza olu tshintsho lunokunciphisa ubukhulu kunye nobukhulu beemvakalelo zakho kwaye lunokuphucula ikhono lakho elipheleleyo lokulawula iimpendulo zakho zemvakalelo .
Ngaphambi kokungena nasiphi na isicwangciso sonyango ekujonganeni nokungazinzekanga ngokomzwelo, qiniseka ukuthetha nomcuphi wakho malunga nento eyenzekayo ukuqinisekisa ukuba awuphazamisi unyango lwakho. Unokukunceda ngolu tshintsho ukuze uncede ukulawula iimvakalelo zakho.
Ukunciphisa Ukunyamezeka Kwengqondo Ngokuphucula Ukulala
Ngaba wakha waphawula ukuba xa uziva ulele, unokukhathazeka ngezinto ezincinci? Ukulala ubusuku obuhle ngenye yezona zinto zibaluleke kakhulu ongayenza ukuze unciphise ukungazinzi kwakho ngokomzwelo kwaye unciphise ukucaphuka.
Ukuba unenkathazo yokuwa okanye uhlale ulele, unokwenza izinto ezithile ukuphucula ubuthongo bakho jikelele kwaye kukunceda ufikelele kwiintsuku zakho ngeengxaki ezincinci, njengokuba uqhuba ubuthongo obuhle kwaye uhlala rhoqo. Ukufumana iingcamango ezingakumbi ekuphuculeni ubuthongo bakho, khangela ividiyo engezansi.
- Iingcebiso Zokulungela Ukulala
Ukunciphisa Ukukhubazeka Kwengqondo Ngokuzivocavoca
Akukho mfihlo yokuba uya kuziva ungcono ngokwenyama nangengqondo xa umzimba wakho usebenza. Ukuzivocavoca akulona nje ukulwa neengxaki zempilo eziphathekayo ezidibene ne-BPD , yindlela enhle yokugcina inkqubo ekhuseleyo yemvakalelo. Ukuba awunayo inkqubo yovavanyo, inqaku elingezantsi linokukunceda ukuba uqalise. Qala encinane kwaye usebenze indlela yakho ukuze ufumane izibonelelo zokuzivocavoca ngaphandle kokuzilimaza.
- Ukuqalisa iNkqubo yokuHlola
Ukunciphisa Ukunyamezeka Kwengqondo Ngokutya
Xa uziva ungalungile, unako ukuvumela ukutsala kwakho ukutya: Iimvakalelo ezibi zingakhokelela ekubeni unxuse ukutya okungekho emzimbeni, ukuzondla ukutya okanye ukunqumla ukudla. Ungazifumana ujika ekudleni ukutya ukuze uncede ukusingatha uxinzelelo okanye uxinzelelo. Ngelishwa, le nto ingaba ngumjikelo onobungozi, kuba ukutya okungahambi kakuhle kuphazamiseka kwemizwa, kukushiya uzive unzima nakakhulu. Ukuba udinga uncedo ekubuyeni kwindlela kunye nokutya okunempilo, khangela ezi ngcebiso ukusuka kwisikhokelo sethu sokutya:
- Ukutya ukutya okunempilo
Ukunciphisa Ukunyamezeka Kwengqondo Ngokuzinyamekela
Indlela efanelekileyo yokunciphisa ukunyamezeka kwemizwelo kunye nokuphazamiseka kukuzibophelela ekuzinyamekeleni.
Ngayo yonke imfuno ojongene nayo, oku kunokuba lula kunokutsho. Nangona kunjalo, ixesha ochithayo kwiprogram yokuzinakekela liya kuhlawula xa unokuphucula impilo yakho. Ukuthabatha ixesha lokuba ukhululeke, ucamngce okanye uzivelele, ukuzinyamekela kunokukunceda ukulawula iimpawu zakho.
Nangona ezi zicebiso zingakunceda ukungazinzi kwakho, qiniseka ukuba uthetha nomboneleli wezempilo. Kwezinye iimeko, ezi zenzo azanele ukunceda kwaye unokufuna unyango okanye amayeza ukulawula iimpawu zakho.
Umthombo:
Linehan MM. IsiCwangciso soQeqesho soLwazi lweZakhono zokuPhatha iNgxaki yoLuntu lweMida . INew York: I-Press Guilford; 1993.