Iingxelo ezizimeleyo ezinokuthi zizakusetyenziswa njani ukuphucula iimpawu ze-SAD
Ukuba unengxaki yokukhathazeka kwentlalo (SAD) mhlawumbi unomkhuba wokuthetha izinto ezimbi kuwe. Unokuzibamba ukucinga izinto ezifana nale:
- "Andinanto yokuthetha"
- "Abantu bacinga ukuba ndiyinqaba"
- "Wonke umntu unokuxelela ukuba ndinomdla"
Ingxenye yenkqubo yokwelapha kwengqondo-yokuziphatha (CBT) kukufunda indlela yokubuyisela ingqondo yakho ukuze uqale ucinge ngeendlela ezinokunceda kunye nezindlela ezifanelekileyo.
Enye indlela yokuphucula iingcamango zakho kukusebenzisa iziqinisekiso ezintle.
Ziziphi iziqinisekiso ezintle
Ukuqinisekiswa okulungileyo kuyindlela yokwenza ingxelo ekhuthazayo kunokuba uhlasele ingcinga yakho ngokungahambi kakuhle. Amazwi ozithethayo ngokwakho achaphazela ukuziphatha kunye nokuziphatha kwakho; Ukutshintsha iingcamango zakho kwizinto ezimbi ukuya kwizinto ezintle zingabangela impembelelo endleleni ovakalelwa ngayo.
Impumelelo
Ngaba ukuqinisekiswa okulungileyo kusebenza ngokwenene? Ngaba ukutshintsha oko utshoyo kuwe kukutshintsha indlela ozivakalelwa ngayo?
Uphando luxutywe malunga nokusebenza kweziqinisekiso ezintle. Kwisifundo esithile, abantu ababenokuzithemba kakhulu baziva bengcono emva kokusebenzisa ukuqinisekiswa okuqinisekileyo, ngelixa abantu abanokuzithoba baziva bebi kakhulu.
Kubonakala ngathi kunakho ukuqinisekiswa okulungileyo ukwenza abanye abantu bazive bebi kakhulu ngokwabo; mhlawumbi ngenxa yokuba iingcinga ezintsha zihluke kakhulu kwindlela abavakalelwa ngayo ngoku ukuba bavelisa iimvakalelo zabo zokungafaneleki.
Indlela yokukhetha nokuyisebenzisa kwiBomi bemihla ngemihla
Kuthetha ukuthini oku ukuba ukhetha ukusebenzisa iziqinisekiso?
Khetha abo baneenkalo ezithile okanye ukuba sele ukholelwa kukho. Esikhundleni sokuzixelela ukuba uyisithethi esidlangalaleni esinqabileyo esingazixhalabisi, xela ukuba uyakwazi kwaye uyakwazi ukulawula.
Ngezantsi zikhona iingcebiso zokusebenzisa iziqinisekiso ezintle ebomini bakho bemihla ngemihla.
- Ukuqinisekiswa okulungileyo kufuneka kufakwe apha ngexesha langoku. Ngokomzekelo, "Ndiqinisekile kwiimeko zentlalo."
- Kufuneka kuthiwe ngendlela enhle kakhulu kunokwenzeka ngaphandle kolwimi olubi. Ngokomzekelo, endaweni yokuba "Ndimele ndiyeke ukuthuthumela" uthi "Ndiziva ndizolile."
- Iingxelo mazibe zilula, zichanile kwaye zicacile. Zigcine zifutshane ukuze ubenokuzibiza ngomoya omnye.
- Ukuze ukhethe ukuqinisekiswa kwakho, qalisa ngeengxelo ezimbi ozizenzayo. Emva koko, utshintshe kwiimeko zabo ezilinganayo. Ngokomzekelo, endaweni yokuba "andinanto yokuthetha", phinda "Ndingabamba ingxoxo."
- Phinda uqinisekise zakho zonke iintsuku okanye wenze itrekhi yokurekhoda ukuba unokuphulaphula ngexesha. Yenza oku nangona uziva ukhululekile okanye unganakholwa ngokupheleleyo. Yenza kube lula ukufikelela ngokugcina amakhadi okubala.
Khumbula ukuba injongo yakho ukuthetha nawe ngendlela efanayo nomqeqeshi okanye umcebisi . Esikhundleni sokuvimbela izenzo zakho okanye ukuphazamisa izimvo zakho, amazwi akho kunye neengcamango kufuneka ziphakamise. Kuya kuthatha ixesha nokuphindaphinda ukuqinisekiswa ukuba uzive ukhululekile kwaye uyinyaniso.
Qala ngeengxelo ezithembekileyo kodwa ezihambelana ngqo nendlela ozivakalelwa ngayo ngoku ngokuthe ngcembe uye kwiinkcazo ezinamandla njengoko uzive uqinisekile. Nangona ungasebenzisa iziqinisekiso eziqhelekileyo zokuxhalaba kwezenhlalakahle , ezo ezenza wena kunye nezilungelelaniso ebomini bakho ziya kusebenza ngempumelelo.
Imithombo:
KwiYunivesithi yaseKansas State. Ukulungiswa kwakhona kwengqondo . Kufumaneke ngoFebruwari 28, 2016.
I-Wood JV, i-Perunovic WQE, uLee JW. Izitatimende ezizimeleyo: Amandla kwezinye, ingozi kwabanye . YeScience Psychol. 2009; 20 (7): 860-866.