I-CBD esebenzayo njani kubantu abaneSifo soKhathazeka kwangemva kweNgxaki?
I-PTSD yeCandelo loLwazi lokuziphatha
I-CBT yonyango yokuziphatha (enye i-CBT) enye ye-psychotherapy efunyenwe ukuba isebenze kubantu abajongene neengxaki zengcinezelo emva kokudandatheka (PTSD) kunye nezinye iingxaki zengqondo . Ngoko yintoni kanye i-CBT, ingaba njani inempumelelo okanye ingenazo ezinye unyango, kwaye ungalindela ntoni?
Isiseko se-CBT
I-CBT unyango kusekelwe kwingcamango yokuba iingxaki zengqondo zivela ngenxa yendlela esichaza ngayo okanye ukuvavanya imeko zethu, iingcamango, iimvakalelo kunye nokuziphatha.
Iingxaki zeengqondo zakha
Ukuchaza ifilosofi emva kwe-CBT ilula ngokusebenzisa umzekelo.
Masithi isicangca siyakubetha xa ususana, kwaye ukususela ngoko uye wacinga zonke iingcambu eziyingozi. Ngokujonga zonke izigulane ngale ndlela, mhlawumbi uzive uxhalabile kwaye uloyiko xa ubona enye, kungakhathaliseki ukuba inkulu okanye incinci.
Ngenxa yokwesaba kwakho, uqaphele ukuba ugweme izigubungulu. Ngokuqinisekileyo, unokukwazi ukukholisa ubomi obonwabileyo ngokuphepha yonke into yokuqhagamshelana nayo. Nangona kunjalo, awukwazi ukuphepha rhoqo into oyikayo.
Ngokomzekelo, masithi ukumenywa kwipikiniki ngabahlobo obathandayo kwaye awuboni kangangexesha elithile. Uvuyiswe ukuwabona ude ufumene ipikiniki iqhutywe kwindawo enemihlathi apho kunokubakho izicabungulu! Uxhalabile ukuba igqirha iyakuluma, unqume ukungahambi, kwaye ugqibe ukuziva uhlungu.
Njengoko unokubona kulo mzekelo, ukwesaba nokuphepha kunokukugcina lula ukuba uphile ubomi obufezekileyo nobomi .
Iingxaki zengqondo zengqondo
Ngamanye amaxesha ukucinga ngento eyoyikisayo kungabangela uxhalaba. Ukusebenzisa umzekelo wesigcawu kwakhona, masithi sithi ukwesaba izigulane kwaye uva ibali malunga nomntu obetywe ngecimbulu xa elele. Unokuqala ukuxhalabisa ngomngcipheko wokulala ebusuku kwaye utyumle ngoxa ungenakukhuseleka ebhedeni.
Ukuba ukhathazeka ngokwaneleyo, awukwazi ukulala. Ngeli nqanaba kuba "ukwesaba ukwesaba" ngendlela ekhubazayo.
Imibuzo enjengaleyo inokuba nzima, kwaye ngelishwa, asikwazi ukuphepha zethu iingcamango. Nangona kunjalo abantu baqhubeka bezama. Mhlawumbi uzame ukuphazamisa iingcamango eziphazamisayo , uthi, ukufunda incwadi okanye iphephancwadi. Oku kuya kusebenza kakuhle ukuba iingcamango zakho zingakhathazeki.
Kodwa ukuba unayo i-PTSD, amathuba ukuba uyazi ukuba into elula kakhulu ayikwazi ukukhusela iingcamango okanye iinkumbulo ezibuhlungu, njengalezo ezenzeka kwi-PTSD. Abanye abantu abane-PTSD banokujika kwiindlela eziphambili kunye nezicwangciso ezingenampilo , ezifana nokusela okanye ukusebenzisa iziyobisi . Ezi ziphazamiso zingancedisa abantu ngokukhawuleza, kodwa iingcinga eziphazamisayo zihlala zibuya, ngokuqhelekileyo zinamandla kakhulu. Ukongezelela, ukusetyenziswa kakubi kweziyobisi kungabangela ezinye iingxaki zempilo nezengqondo.
Uncedo lwe-PTSD CBT njani?
Iinjongo ze-PTSD CBT ziquka:
- Ukutshintsha indlela abantu abane-PTSD bavavanya ngayo indawo, iingcinga kunye neemvakalelo
- Ukunciphisa iimpawu ze-PTSD kunye nokuziphatha okungxaki, njengokusetyenziswa kweziyobisi
- Ukufundisa abantu iindlela eziphilileyo zokujamelana neengcamango ezinzima
- Ukuphucula izimo zabantu kunye nomgangatho wobomi
Yintoni eyenzekayo kwi-PTSD CBT?
Ingcali yokuziphatha engqondweni ingasebenzisa iindlela ezininzi ze-CBT ukunceda abantu abane-PTSD, kuquka:
- Ukuzibeka esweni
- Ukuhlengahlengiswa kwengqondo
- Uvavanyo lokuziphatha
Makhe sibone ngolu hlobo ngalunye.
Ukuzongamela
Umgqirha unokuqala ukuba ulandelele ( ukubeka iliso ) kwaye mhlawumbi ubhale iingcamango oziphenduleyo kwiimeko ezithile, ngakumbi ezo zinto ezibangela uxhalaba okanye ezinye iimvakalelo eziphazamisayo. Le nqubo yenzelwe ukukunceda uqaphele ngakumbi indlela ovavanya ngayo amava akho nemiphumo yabo, njengokuxhalabisa.
Ukulungiswa kwakhona kwengqondo
Emva kokuba uphumelele ukuvavanya kwakho, umgqirha unokukunceda uqokelele ubungqina kunye kunye nabo uze ucinge ukuba yinyaniso kangakanani.
Ngolu hlobo lobuchule bokuhlengahlengiswa kwengqondo , unokuqonda ukuba:
- Ukuvavanya kwakho kunye nendlela ochazela ngayo imeko azikho ngokupheleleyo.
- Nangona iingcamango zakho zihlala zivakalelwa kukuba zinyani, zingenakusekelwe eqinisweni.
Ukusebenzisa umzekelo wesigcawu, unokuqonda ukuba akunqabile ukuba izigulane zilume kwaye, eneneni, izigulane ezininzi aziyingozi. Oku kuqonda kufuneka kukunciphise uxhalaba lwakho malunga nezigulane. Kwakhona kunokukwenza ukuba ube nzima ukukhusela iimeko apho ujonge khona izigulane, njengepikiniki kunye nabahlobo bakho.
Iingcamango zokuziphatha
Unokuthatha inxaxheba kwiimvavanyo zokuziphatha ezibandakanya ukuba u "vavanyo" iindlela zakho ezintsha zokujonga ihlabathi. Ukwenza oku, uya kwiimeko apho uqhagamshelana nezinto owake wazesaba, ezifana nezigubungulu. Xa ungenayo imiphumo embi, njengokuba uyalunywa, unokuzibona ukuba zakho iingcinga zangaphambili azizange zichaneke njengoko ukholelwa.
Ngubani onokuzuza kwi-CBT?
I-CBT iye yaphumelela ekuphatheni uluhlu lweengxaki zengqondo ngaphandle kwe-PTSD, njengengxaki yokukhathazeka , ukudakumba , ukuphazamiseka kokutya , kunye neengxaki zokusetyenziswa kotywala neziyobisi . Kodwa i-CBT ingenakulungile kwabanye abantu. Izizathu zezi zinto ziquka:
- ZeSakhiwo eziPhakamileyo. Iiseshoni ze-CBT ziqheleke kakhulu zijoliswe kwiinjongo ezithile kwiseshoni nganye ehlelwe ukuhlangabezana nazo. Unokuthanda le mali yesakhiwo ngelixa umntu ofuna ukwenza okunye ukuhlola uphando akuthandi, okanye ngenye indlela.
- Ixesha lokunciphisa. Uninzi lweeseshoni ze-CBT lunokuhlala kuphela kwinani elithile leiveki, emva koko ulindeleke ukuba ufumane izakhono ezanele ukuqhubeka ngokwakho. Oku kusebenza kakuhle ukuba unomxholo omnye wokusebenza. Nangona kunjalo, eli gxininiso lexeshana elifutshane lingazihlangabezi neemfuno zakho ukuba ufuna ukuxhaswa kwexesha elide.
Ngaphantsi kwe-PTSD yeCandelo lokuPhatha ngeZenzo zokuChatha
Njengoko ubona, kubalulekile ukuhlola kwaye ufunde ngokubanzi njengoko unako malunga neentlobo ezahlukeneyo zonyango lwe-CBT ekhoyo. Le yindlela efanelekileyo yokufumana enye ehlangabezana neemfuno zakho. Unokuphinda ube nomdla ekufundeni okungakumbi malunga neendlela ze-PTSD CBT ezifana nokunyangwa kwengqondo , kwaye ufuna ukhuseleko .
Umthombo:
I-Barlow, iDH (2014). Incwadi yesigxina yeengxaki zengqondo . I-5 Edition . ENew York, NY: Guilford Press.
Isono, J., iSpain, D., Furuta, M., Murrells, T., no-Norman. Ukungenelela kweengqondo kwi-Post-Traumatic Distress Disorder (PTSD) kubantu abanezifo ezigulayo. I-Cochrane Database yeeNkqubo eziPhezulu . 2017. 1: CD011464.