Ukucinga okuphosakeleyo kunokukhokelela ekubeni umlutha okanye ukubuyela kwakhona
Isiseko sendlela yokuziphatha kwengqondo (CBT) ibonisa ukuphazamiseka kwengqondo, kwaziwa nangokuthi ukucinga okuphosakeleyo. Le ndlela yokucinga ephosakeleyo ibangela iimvakalelo ezimbi, okuza kuthi kunokubangela ukonakalisa umlutha.
UDkt. David Burns, uvulindlela kwi-CBT, uchaza iifom ezili-10 zeengcamango eziphosakeleyo kwincwadi yakhe efanelekileyo kakhulu ye-1999, ethi Feeling Good Handbook . Nantsi indlela le ndlela yokucinga ingakhokelela ekubeni umlutha okanye ubuyele kwakhona:
1 - Nonke-okanye-Akukho Nicinga
Ukucinga konke-akukho-nto kungakhokelela ukuba ubuyele kwakhona .
Ngokomzekelo, u-Joan uziva ngathi uyaphumeleli ekuthobeni. Njalo xa une-slip-up, endaweni yokuvuma ukuba wenza iphosakelo kwaye ezama ukuhamba phambili, uyaphuza utywala ngobusuku obufanayo, ecinga ukuba sele evuthele.
2 - Ukugqithisa
Ukuqhubela phambili kwenzeka ntoni xa wenza umyalelo emva kwesiganeko esinye okanye uchungechunge lweziganeko. Amagama athi "rhoqo" okanye "akaze" aqhele ukuvela kwisivakalisi.
Nasi umzekelo: uBen uye wangena kwinqanaba leenkcukacha ezisixhenxe ezinobungqina bakhe kwaye uye waqhelanisa le nto kwiimeko zokugembula ezibandakanya inombolo yesisixhenxe, kungakhathaliseki ukuba kaninzi kangakanani elahlekelwa.
3 - Iimpawu zeengqondo
Ukuhlunga kwengqondo kukugqithisileyo, kodwa kube nesiphumo esifanayo. Esikhundleni sokuthatha isiganeko esincinane kunye nokuyivelisa ngendlela engafanelekiyo, ukuhlunga kwengqondo kuthatha isiganeko esincinane kwaye sigxile kuyo kuphela, kucoca nayiphi na into.
Umzekelo wendlela ukuhlunga kwengqondo kunokukhokelela ekubeni umlutha okanye ukuphinda abuyele: UNathan unomuzwa wokuthi kufuneka asebenzise i-cocaine kwiimeko zentlalontle kuba uhlunga zonke iimeko ezilungileyo zentlalo engenazo i-cocaine, kwaye kunoko ulungisa amaxesha awayekhoyo kwi-cocaine kwaye abanye babonakala bebuhlungu ngenxa yenkampani yakhe.
4 - Ukunikezela ngexabiso elihle
Ukuhlawula okulungileyo kukuphazamiseka kwengqiqo okubandakanya ukunganaki okanye ukuphazamisa izinto ezintle ezenzekile kuwe.
Ngokomzekelo, uJoel uyazikhohlisa aze afune abantu abangaziwa kuba uyazihlaziya zonke izinto ezingaboniyo zesini zesini kunye nosuku ngalunye kuba bezingekho okanye zizonwaba njengokulala ngesondo.
5 - Ukuyelela kwizigqibo
Kukho iindlela ezimbini zokungena kwizigqibo:
- Ingqondo yokufunda, apho ucinga ukuba umntu uya kuphendula ngendlela ethile, okanye ukholelwa ukuba umntu ucinga izinto ezingekho
- I-Fortune ukuxelela, xa uxela iziganeko ziya kuvela ngendlela ethile, ngokuqhelekileyo ukuphepha ukuzama into enzima
Nasi umzekelo: UJamie wayebandakanyekile xa ekholelwa ukuba akayi kukwazi ukuma ubomi ngaphandle kwe-heroin. Enyanisweni, wakwazi kwaye wakwenza.
6 - Ubukhulu
Ukugqithisa kukugqithisa ukubaluleka kweentsilelo kunye neengxaki ngexesha lokunciphisa ukubaluleka kweempawu ezinqwenelekayo. Umntu onomlwelwe kwiimpawu zentlungu unokuphakamisa ukubaluleka kokuphelisa zonke iintlungu, kwaye ugxininise ukuba ungazibekezela njani intlungu yakhe.
Umzekelo wendlela ukuphakanyiswa kunokukhokelela ekubeni umlutha okanye ukuphinda aphindeke: uKen uchitha imali yokugcina impilo yakhe efuna ipilisi ukuze athathe intlungu kunye nokudandatheka.
7 - Ukuqiqa ngeengqondo
Ukuqiqa ngokomoya yindlela yokugweba okanye iimeko zakho ngokusekelwe kwiimvakalelo zakho.
Ngokomzekelo, uJenna wasebenzisa ukucinga ngengqondo ukugqiba ukuba wayengumuntu ongenalutho, oko kukukhokelela ekudleni ukutya .
8 - "Ngaba kufuneka" Ingxelo
"Ngaba kufuneka" iingxelo zincinci zokuzikhusela thina esizixubene nathi ezigxininisa imigangatho engafumanekiyo. Emva koko, xa siphumelele kwiingcamango zethu, siyahluleka emehlweni ethu.
Umzekelo: uCheryl waba ngumlutha wokugqithisa ngaphezu kwezicathulo ngenxa yokuba wayengenakuphila kwimilinganiselo yakhe ephakamileyo.
9 - Ukubhala
Ukubhaliswa kukuphazamiseka kwengqondo okubandakanya ukwenza isigwebo malunga nawe okanye omnye umntu njengomntu, kunokubona indlela yokuziphatha njengento eyenziwa ngumntu ongeyichazi kuye njengomntu.
Nasi umzekelo wendlela ukubhalwa kweebhilethi kunokukhokelela ekugqiliseni okanye ukubuyela kwakhona: UShannon wazibiza ngokuba ngumntu ongeyena ongakwazi ukufikelela kuluntu oluqhelekileyo.
I-10 - Ukwenza umntu kunye neNyala
Ukwenziwa komntu kunye nokwetyala kukuphazamiseka kwengqondo apho uzigxeka khona, okanye omnye umntu, malunga nemeko ebonakalayo inokubandakanya ezininzi izinto.
UAna wazitshilo ngenxa yokuxhaphazwa kwabantwana nguyise, ecinga ukuba ukuba akazange amkhokele kuye, kwakungaze kwenzeke (oku kwenene uyise wayemxelele ngelo xesha).
Ngenxa yokuba wayezenzele ukuxhaphaza, wayekhulile ngokunyanzelwa kwesondo, eyaziwa ngokuba yi- anorexia yesondo .
> Umthombo:
> Burns D. I-Handbook Good Handbook . Uhlaziyo oluhlaziyiweyo. ENew York: I-Penguin; 1999.