Ingxaki yoxinzelelo jikelele (i-GAD) ibandakanya ukukhathazeka okungapheliyo, okugqithisileyo kunye nokungalawulwayo malunga neengxaki zemihla ngemihla. Ngokungafani nezinye iingxaki zokuxhalabisa ezibandakanya iintlobo ezithile zokwesaba, njengokwesaba ukuvavanya kakubi kwimeko yokuxhalaba kweentlalo , kunye nokuyika ukwanda kweempawu zomzimba kwintlungu yesifo , ukwesaba kwi-GAD kunzima ukuyiqonda.
Ukungathembeki kokungaqiniseki kwi-GAD
Ukujongana nale ngceko ekuqondeni ukwesaba kwimeko yokukhathazeka jikelele, abaphandi baseQuebec, eCanada bavelisa imodeli ekuqaleni kwawo-1990. Uphuhliswe nguMichel Dugas noRobert Ladouceur, lo mzekelo unamalungu amane.
Icandelo elibaluleke kakhulu liyaziwa ngokunganyaniseki kokungaqiniseki , kwaye kucatshulwa njengenkqubo ephezulu ehamba phambili ekhokelela ngqo kwixhala ngezinye iinkqubo ezintathu:
1. Izinkolelo ezintle malunga nokukhathazeka : Ukukholelwa ukuba ukukhathazeka kuyinzuzo. Kulo mongo, ukukhathazeka yindlela yokufumana ukuqinisekiswa.
Ukuqhelanisa ingxaki engalunganga : Ukuziva uncedo kwaye ungenathemba ukuxazulula iingxaki, ukujonga iingxaki njengengozi, okanye izithintelo okanye izithintelo, nokungaqiniseki ukuba unako ukulungisa iingxaki.
3. Ukugwema ingqondo : Ucinga ukuba iingxaki kufuneka ziqwalaselwe kuphela xa ziyimfuneko.
Abantu abanengqondo ye-GAD bacingelwa ukuba bangaphaya kokungahambisani nokungaqiniseki kunabanye abaneengxaki zokuxhalabisa.
Unenkqubo yenkolelo ekungaqiniseki ngayo ukungaqiniseki, ukunyaniseka, ukuphazamiseka, kwaye kugwenywe.
Kulo mzekelo, xa ukhathazeka, uzama ukunciphisa iimvakalelo zokungaqiniseki. Ukuba ukhathazeka ukuba ungase ufikelele kwixesha elimisiweyo, uya kushiya ngaphaya kwexesha kunyanzelekile ukuba uqiniseke ukuba uya kufika apho ngexesha.
Ekubeni kukungaqiniseki kweziganeko, kwaye kungeyona into ethile ebangela ukuba uxhalabise, yintoni oxhalabisayo ngayo ngomhla uya kutshintsha. Ekuseni, unokuba ukhathazekile ngokukwenza ukuba ube ngumqeshwa wamazinyo ngexesha, ngelixa kusihlwa ungakhathazeka ngokuthatha isigqibo malunga nesicwangciso sefowuni ekukhethiweyo.
Ngaloo ndlela, xhaphaza yindlela oyisebenzisayo ukuzama nokucwangcisa ngengqondo kwaye ulungiselele nasiphi na isiphumo esinokwenzeka, ngakumbi ezimbi. Nangona kunjalo, ukuxhalabisa kwimiba yokuxhalabisa ingaba nzima kangangokuba ibe yinkinga ngokwayo.
Ngaba Unomdla Wokungaqiniseki?
Iingcamango ezilandelayo kunye neziphathamandla zibonisa ukungabikho kokungaqiniseki. Zibuze ukuba ziphi na ezi zinto zisebenza kuwe:
- Ukhangele ulwazi kunye nesisombululo kuzo zonke iingxaki onokujamelana nazo.
- Uxhalabele ngezinto nangona iimeko ezinokuthi zenzeke ziphantsi kakhulu (umz., Ukuphazamiseka kwendiza, ukufunyaniswa nomhlaza).
- Ufuna izicombululo ezigqibeleleyo ezifunekayo ukuba zibe neepesenti ezingama-100 zokusebenza.
- Ufuna ukuqinisekiswa kwabanye ukuba yonke into iya kulungile, kwaye ufumane imbono yesibini neyesithathu kwimicimbi yonyango.
- Unokwenza uluhlu, uhlolisise kabini, unqabe ukuthumela imisebenzi, okanye ulungiselele ngaphezulu ukulawula ukungaqiniseki.
- Ucinga ukuba ukungaqiniseki kuthetha into embi eya kwenzeka.
- Unomuvo wokuthi awunamsebenzi okanye unobungozi kuba kukho ukungaqiniseki ebomini bakho.
- Uphephe iimeko ezintsha ngenxa yokwesaba ukungaqiniseki.
- Uyekezela , ugcine iinkqubo eziza kwenzeka, okanye ucele abanye ukuba benze izigqibo kuwe.
- Uziva ukuba awukwazi ukunyamezela ukungazi umphumo wemeko.
- Unomuvo wokuba uyazi ngokuqinisekileyo ukuba isiphumo semeko siya kuba sibi, kunokushiywa singayazi umphumo.
Ukunganyamezelanga kweNyango yokungaqinisekiyo kwiNkathazo yokuXhalabisa
Abaphandi abafanayo eCanada baqaphela ukuba utshintsho lokungahambelani kokuxhalabangela kuqala ukuguquka kwenkxalabo yonyango lwe-GAD.
Oku kwabakhokelela ukuba batyumbe unyango olujolise ekunyanzelaneni kokungaqiniseki kwabo bantu. Injongo yale hlobo lonyango kukunceda abantu babe nokunyamezela ukungaqiniseki. Olu hlobo lonyango lunokuthatha iifom ezahlukeneyo kwaye lubandakanya izixhobo ezahlukeneyo:
1. Ukuchonga iziganeko nezicwangciso
Abantu bafundiswa indlela yokuchonga iingxaki abanokuyicombulula ngokumalunga nalabo abangaphandle kolawulo lwabo, kunye nezicwangciso ezinokusetyenziswa ngasinye.
Uvavanyo lokuziphatha
Uvavanyo lokuziphatha lubandakanya ukuvavanywa ngaphandle kwezinto ezixelayo. Umntu ucelwa ukuba abhale phantsi le miba emithathu yimeko:
- Isiphumo esinoyiko
- Isiphumo esona
- Ukuphendula impendulo
Umzekelo, umntu unokukhetha ukwenza ukuziphatha ukukhetha ngokukhetha ivenkile yokutya. Isiphumo sakho esinoyikayo kukuba unokuthi ungakuthandi ukutya. Ubungayibhalisa isiphumo sangempela (nokuba wenze okanye awuzange uyithande) kunye nempendulo yakho yokuphendula. Ukuba wawuthandayo ukutya, bekungekho nto yokuphendula impendulo. Ukuba, nangona kunjalo, ungayithandi ukutya, ungabhala phantsi into ethi "Ndenento enye yokutya xa ndifika ekhaya" okanye "Ndandicasula gqitha ngenxa yokukhetha ivenkile yokutya."
Ngethuba lexesha, umgomo wokuzama ukuziphatha ukuhamba ukusuka kwiziganeko ezincinci ukuya kwiindawo ezikhudlwana, kuzo zonke izicwangciso (umsebenzi, ikhaya, izisetyenziselwano zentlalo) kunye nokuqwalasela ukuba kwiimeko ezininzi ezinokungaqiniseki, umphumo unokunyamezela, kwaye xa kungenjalo, ukuba ilawulwa.
Zincede Unqobe Ukunyamezela Ukungaqiniseki
Kuthekani ukuba ucinga kuwe, "Kulungile, kodwa ngokwenene andinakukwazi ukujongana nokungaqiniseki kokungathandi ukutya kwindawo entsha yokudlela. Ndingathanda nje ukunamathela kwinto endiyaziyo"?
Zibuze le nto: Ngaba kukho nayiphi na inzuzo yokwamkela ukungaqiniseki okuthile?
Ezinye onokuzichonga ziquka:
- Ukuziva unxinzekile kwaye ukhathazekile
- Ukuba namava amatsha kunye nokuthatha imingeni emitsha
- Ukuba nexesha lokugxila ekujonganeni neengxaki zangempela kunokukhathazeka ngezinto ezingenakuze zenzeke
Ukuba ezi zizathu zibalulekile kuwe, unokwenza ukuvuma ukungaqiniseki ngokwenza izilingo zokuziphatha ngokwakho ukuvavanya iziphumo zakho ezizesabayo, ukuzixhalabisa kwiingcamango zakho ezixhalabileyo, kwaye ufunda ukuhlala ngexesha.
Ngokomzekelo, qaphela ukuba iingcamango zakho zicinga nje , kwaye akufanele usebenze. Usenokucinga ukuba "Hayi, oku kungaba ngumhla wokuphahlazeka kweenqwelo." Emva koko, cinga, yinto ecinga umdla, kwaye vumela ukuba ithambile. Musa ukusabela kuyo, qaphela nje kuphela ingcamango. Qhubeka uvumela ukuba ithawule ngokude ukuxhalabisa kwakho.
Ziqhelise ukuphefumula, kwaye uhlale emzuzwana.
Khumbula ukuba iimpendulo zakho zokuphendula ziyakuthintela ukuba ubone ukuba akukho nto inokubangela ukuba uxhalabise kwindawo yokuqala. Ukuba uhlala ushiya ukuqeshwa kwabasebenzi ngeyure, awuyi kuphinda ufunde ixesha elingakanani elifunekayo lokubanika ukuba ufike khona ngexesha.
Isibalulekileyo kukufumana ukungaqiniseki kunokuba uyiphephe kwimpilo yemihla ngemihla. Ukufunda ukunyamezela nokujongana nokungaqiniseki kukubalulekile ekunciphiseni ukukhathazeka kunye nokuxhalaba.
> Imithombo:
> Boswell JF, Thompson-Hollands J, Farchione TJ, Barlow DH. Ukunganyamezeliseki kokungaqiniseki: I-Fact Factor kwiNyango yeengxaki zoMoya. J Clin Psychol . 2013; 69 (6). i-doi: 10.1002 / jclp.21965.
> UDugas MJ, uLadouceur R. Ukwelashwa kwe-GAD. Ukungathembeki kokungathembeki kwiintlobo ezimbini zokukhathazeka. Behav Modif . 2000; 24 (5): 635-657. i-doi: 10.1177 / 0145445500245002.
> Leahy RL. "Kodwa kuthekani ukuba ndiYE UNYE?" Ukungathembeki Kokungaqiniseki Kukukwenza Uxhalabele. I-Psychology namhlanje I-intanethi; Meyi 14, 2008.
> Robichaud M. Ukuzisa okucacileyo kwiNgxaki yokuXhalabisa ngokuKhuselekileyo: UkuCamngca kunye nokuPhathwa kwe-GAD Ukusebenzisa ukungathembeki kokungaqiniseki njengeNhloko yengozi . ADAA; Epreli 2013.