Iingcamango zobomi bexhala-ntlalo (eyaziwa ngokuba yi-diary) yindlela yokuqonda kunye nokuguqula indlela yakho yokucinga engacingi.
Imodeli yokuziphatha-yokuziphatha yonyango ibonisa ukuba iimvakalelo kunye nokuziphatha kuya kutshintshwa kuba (ubuncinane inxenye) umphumo weengcamango zakho.
I-Psychologist u-Albert Ellis wayengowokuqala ukuphakamisa "i-ABC Model" yokuziphatha: Isiganeko esisebenzayo (A) senza ukuba iinkolelo kunye neengcamango (B) eziphumo ziphumo ziphumo (C).
Nangona kunokubonakala ngathi iimvakalelo zakho zibangelwa ngqo kwiimeko (umzekelo, uzive uxhalabile xa kufuneka unike intetho ) kukho iminyathelo phakathi kwimeko kunye neemvakalelo zakho: zakho iingcamango.
Uyijonga ngayo imeko echaphazela indlela ozivakalelwa ngayo. Kubantu abaninzi, iingcamango zizenzeke ngokuzenzekelayo ukuze ungayiqondi into ocinga ngayo.
Khawucinge ukuba uthetha nomntu emcimbini kwaye uya kukhwela. Iimvakalelo zakho ziyahlukahluka kuxhomekeke kwizinto ozicingayo malunga neentambo.
- Ukuba ucinga ukuba i-yawn ingenangqiqo, usenokuvakalelwa.
- Ukuba ucinga ukuba i-wawn ithetha ukuba uyamkhathaza, unokuziva uzibi ngawe.
- Ukuba ucinga ukuba i-wawn ithetha ukuba omnye umntu ukhathele, unokuziva ungenamdla.
Phawula ukuba isiganeko esifanayo singenza iimvakalelo ezahlukeneyo; Isizathu esona sizathu sakho sicinga.
Ukusebenzisa iiRekodi zokuCelwa
Iirekhodi zokucinga zixhobo ezisetyenziselwa ukunyangwa kwengqondo-ukuziphatha (CBT) ukukunceda uqaphele kwaye utshintshe iingcamango zakho ezingathandekiyo.
Injongo yerekodi yokucinga kukukwenza ukuba ube nomkhwa wokubeka ingqalelo kwiingcamango zakho kwaye usebenzela ukutshintsha.
Nangona iirekhodi ezicatshangelwayo zinokubonakala ngathi zininzi umsebenzi ekuqaleni, ngokugqithisa kwexesha inkqubo iya kuba yenzekelayo kwaye awuyi kuyisebenzisa kwakhona idayari.
Iirekhodi zokucinga ze-CBT zingasetyenziselwa wena ukuba uncede ukubeka iliso nokutshintsha iingcamango zakho.
Ngokufanelekileyo, kufuneka usebenzise ifom emva kokuxhatshazwa kweemeko ezinokubangela ubuncinane ubuninzi ngeeveki.
Iingcamango ezingenakunceda
Ngokuqhelekileyo, abantu abaneengxaki zentlalo yoluntu (SAD) baneentlobo ezimbini zeengcinga ezimbi.
Bayekezela ukuba kunokwenzeka njani ukuba into embi iya kwenzeka, kwaye iyayiqonda indlela okubi ngayo ukuba kukho into eyenzekayo.
Ngaloo ndlela, iingcamango ezingathandekiyo ziphazamisa ukunyaniseka kwaye zingenangqiqo ngokweendlela ozibona ngayo, abanye kunye nehlabathi.
Ngengcambu yeengcinga ezingenakuchukumiseka yizona nkolelo eziphambili.
Eminye imizekelo yeenkolelo eziyintloko ingaba yile: "Wonke umntu kufuneka andithande" okanye "andinakuze ndenze amaphutha."
Ukusebenzisa iingcamango zemidiya rhoqo kunokukunceda ukuba ubone iipateni kwiingcamango zakho kwaye ubhekisele kwiinkolelo eziphambili eziphantsi kweempembelelo zakho ezingacingi.
Imiqobo yokuSebenzisa iiRekodi zokuCinga
Xa usebenzisa iirekhodi zokucinga ungabhekana nezinye izithintelo. Ekuqaleni, unokuba neengxaki zokufumana isicatshulwa esichukumisayo ngakumbi. Ngexesha elide, ke, ezi ngcamango ziza kukholelwa ngakumbi.
Imithombo:
U-Antony M, u-Swinson R. Unyulu, kunye neNcwadi yoLuntu yokuXhalabisa . I-Oakland, CA: I-Harbinger entsha; 2008.
Iziko loNcedo lweZliniki. Iintloni Azikho ixesha elide: Ukujongana nokukhathazeka kweNtlalo.
Ithemba le-DA, iHeimberg RG, iTurk C. (2010). Ukulawula ukukhathazeka kweNtlalo: Inkqubo yokuHlalwa kweeNkcazo zeNkqubo yokuSebenza (2nd Ed.). ENew York: i-Oxford University Press.