Ukuphazamiseka kwengqondo kuyindlela echanekileyo yokuba abantu baphambuke baze baphambukise ulwazi kwiimeko. Ezi zinto zixhaphaza zihlala ziqinisa iipatheni zokucinga ezingafanelekanga kwaye zikhokelela ekukhathazeni ukwanda kunye nobunzima bokulawula uxinzelelo lwemihla ngemihla. Uninzi lwabantu basebenzisa ubuncinci bezona zinto zimbalwa rhoqo, kwaye zijolise ngokugqithiseleyo kwindlela yokhathazeka kwengqondo yokuziphatha kwi-Generalized Disxiety Disorder (GAD) .
Oku kuluhlu lwezinto eziphambene nokuphambene nomzekelo ohambelana ne-GAD. Ngokufanelekileyo, umntu unokusebenzisa olu luhlu njengendlela yokufumanisa ukuphazamiseka kwakhe kwengqondo kunye nocelomngeni ngokuqwalasela ulwazi olunokwenene nolungqiqweni.
Ukuphazamiseka Okuqhelekileyo
Ukuphazamiseka komsebenzi: ukuthatha isiganeko oxhalabele ngayo kwaye uyiphokoza ngaphandle kwenani lokoyika. Umzekelo: Ukukholelwa ukuba ukuba uyaphula umbuzo kwaye utitshala uya kulahlekelwa ngokupheleleyo, ukuba awuyi kuphumelela kwikholejini, ngoko ke awuyi kuzuza umsebenzi ohlawula kakuhle, kwaye ekugqibeleni uza kupheliswa kwaye akanelisekanga ngobomi. A
Ukuchasana okungafaniyo : ukwenza isigwebo ngaphandle kolwazi oluxhasayo. Umzekelo: Ukukholelwa ukuba umntu akanithandi ngaphandle kolwazi oluchanekileyo lokuxhasa loo nkolelo.
Ukwenziwa komntu : xa umntu ebonisa isiganeko sangaphandle kuye xa kungekho buhlobo bokwenene.
Umzekelo: Ukuba unobhala wokukhangela uhlambalaza kwaye ukholelwa ukuba kufuneka wenze into ekubangela ukuba kukho inkcazelo engakumbi yokuziphatha komntu.
Ukuchithwa okukhethiweyo : xa umntu enza isigwebo esisekelwe kwimiba ethile kodwa engayihoyi enye ingcaciso. Umzekelo: Omnye uhamba kwiqela kwaye emva koko ugxininise kwindlela ekhangelekayo eqondisa indlela yakhe kwaye ayigatya iiyure zokumamatheka.
Ukugqithisa ngokubanzi : ukwenza umgaqo webhodi ngokusekelwe kwimimiselo embalwa. Umzekelo: Ukukholelwa ukuba ukuba esinye isiganeko sokuthetha esidlangalaleni senze kakubi ukuba bonke baya.
Ukucinga ngokucacileyo : ukubeka izinto kwizinto ezimbini ezigqithiseleyo. Umzekelo: Ukukholelwa ukuba abantu bahle kakhulu kwiimeko zentlalontle okanye ezimbi, ngaphandle kokuqaphela indawo enkulu ebomvu phakathi.
Ukubhaliweyo : ukubethelela ilebula kuwe emva kokuvavanya umzekelo Umzekelo: Ukuziva ulungelelaniso kwiqela kukukhokelela ekupheliseni: "Ndingumntu ongekho nto".
> Umthombo:
> Beck, JS (1995). Uphulo lweCognitive : I-Basics and beyond. Guilford Press.