Ingxenye Eyona Nkcazo yeChnitive Behavioral Treatment
Ukulungiswa kwengcamango kuyimfuneko ebalulekileyo yonyango yokuziphatha kwengqondo (CBT). I-CBT, ifomu elinzulu lonyango olufuna inzame enkulu kwinxalenye yesigulane ngoncedo lwabagqirha, kuthathwa njengenye yezona ndlela zonyango ezichanekileyo zokhathazeka kwengqondo njengengxaki yokukhathazeka kwentlalo (SAD).
Sibanzi
Ukulungiswa kwengcamango yinkqubo ye-CBT equka ukuchonga nokuphikisana iingcamango ezingenangqondo kunye neengcinga ezizenzekelayo.
Idibanisa iindlela ezahlukeneyo ezifana nokucinga ukurekhoda, ukuphikisana, kunye nokubuza imibuzo. Injongo yokuhlengahlengiswa kwengqondo kukuthatha iingcamango zokuxhalabisa uxinzelelo kunye neengqiqo kunye nezakhayo zokunciphisa uxhalaba.
Iingcamango emva kokuhlengahlengiswa kwengcamango kukuba iingcamango ezingalunganga zingaguqulelwa ngokwenza. Le nkqubo ibandakanya ukuvavanya iingcamango zokuchaneka kwazo kunye nokubuza ukuba ngaba yinyani okanye ingcinga yakho ephosakeleyo.
Yiyiphi iCornitive Restructuring Extails
Ukulungiswa kwengcamango yinkqubo enzulu. Nangona abanye abantu bekhetha ukukwenza bodwa, ngokuqhelekileyo banconywa ukuba usebenze nomgqirha ogxininisekile kwiinkxalabo zentlalo kunye neyonyango yokuziphatha kwengqondo; ukuba ngaba yenziwe ngokungalunganga ingenokwenzakalisa ingozi, ngoko ke uncedo lobuchule lubalulekile.
Kukho amanyathelo athile ekuhlaziyweni kwengqondo:
- Ukurekhoda: Bhala iingcamango zakho kwiphepha, kuquka zonke iingcamango ezingekhoyo malunga nawe okanye imibono yokuzikhupha. Kwakhona, phawula imeko ekhoyo: ngaba kwakuyinxalenye enkulu nabantu ongayazi? Okanye, ngaba yintetho yoluntu phambi kwabasebenzi abasebenza nabo? Bhala phantsi impembelelo yendlela ozive ngayo. Ukuba uqinisekile ukuba uya kuphumelela, ngaba oko kwakwenza ube nexhala okanye ungavumi ukuya kweso siganeko?
- Hlaziya: Ngoxa uncedo lonyango lwakho, hlaziya amanqaku ozibhalileyo ukuchonga ukuba kukho iipatheni ezithile. Unokufumanisa ukuba ulungile kwimimiselo yomsebenzi, kodwa kha thazeka kumaqela apho ungazi mntu. Unokufumanisa ukuba ukuthetha esidlangalaleni yinto ekwayikisayo, kodwa ingangqinelani nabantu abangaziwayo. Ukuhlalutya ezi zinto ziza kukunceda kunye nompilisi wakho ukudala isicwangciso sokulwa nesimo sakho esiyingqayizivele sokuxhalaba kwentlalo.
- Ingxabano: Hlaziya iingcamango ngawe uze uzihlalutye ngokuchaneka. Ukuba ubhala phantsi "Ndihlala ndihluleka kuyo yonke into," cinga ngezihlandlo xa uphumelele kwimpilo yakho yentlalontle okanye yobungcali. Ukuchonga imizekelo embalwa, kwaye ungavumi ukucinga ukuba ubhale phantsi.
- Tshintsha: Yenza loo nto ingacatshulwa ingcinga ngokuchanileyo nokuqinisekileyo. Esikhundleni sokuba "Ndihlala ndihlaziya," nditshintsha loo ngcamango "Ndingumphandi oqinileyo" okanye "Ndingumphulaphuli omkhulu."
Uphando malunga nokuHlonyelwa kweCognitive and Social Concern Disorder
Iziphumo zengxelo ye-2016 yaphakamisa ukuba ukulungiswa kwengcamango kungahle kuthinte uxinzelelo loluntwini kwixesha elifutshane, kungekhona ngenxa yenguqu echanekileyo yokuqonda kweengcamango ezimbi, kodwa kunoko nje ngenxa yokungcola kwimeko eyoyikisayo. Oku kuphakamisa ukuba akuyithathi indawo enkulu engcamango engundoqo ebalulekileyo, kodwa kunokuya kwiimeko kwaye ngokukhawuleza ukuxhalabisa.
Nangona kunjalo, uphando lwango-2014 lubonise ukuba ukucubungulwa kwemicimbi yesiganeko (PEP) kwancitshiswa emva kokuhlengahlengiswa kwengqondo. I-PEP ibhekisela kwiingcamango ezixhamlayo ozenzayo emva kweemeko zentlalo, njengokuthi "Ndiyitshitshise yonke into" okanye "Wonke umntu ubone indlela endandiyiyo ngayo." Oku kubonakala kubonisa ukuba utshintsho ekucingeni lubalulekile ekunciphiseni ukuxhalabisa.
Nangona singayazi isizathu esicacileyo sokuvuselelwa kwengqondo, kunokwenzeka ukuba kudibanisa le miba: ukucinga ngokungakumbi, ukujamelana neemeko ezikuyoyikisayo, kunye nokubandakanyeka kwi-ruminative encinci emva kokuba kunjalo. Ngalinye lezi ziqendu ze-puzzle ziya kuqinisa omnye umjikelezo.
ILizwi
Ukuhlengahlengiswa kwengqondo akulula ukukwazi ukufunda, nangona uncedo lomboneleli wezempilo. Ngokukodwa ukuba unenkxalabo yentlalo, mhlawumbi uchithe iminyaka ucinga kakubi ngawe, utyhafisa ukukhathazeka kwakho kunye nokukhathazeka.
Nangona kunjalo, ukulungiswa kwengcamango kuya kuba lula ngokusebenza.
Qhubeka usebenza kuyo ngenxa yokwesaba kwakho okuhlukeneyo ngoncedo lomgqirha wakho okanye ugqirha. Ngokuhamba kwexesha, ukulungiswa kwengqondo kunye nokunyangwa kwengqondo kunokuziphatha okunokubangela ukuxhalaba kweentlalo. Ukugxininisa iingcamango zakho ezimbi ziyinkolelo eyintloko malunga nawe kunye nokukwazi kwakho ukusebenza kwiimeko zoluntu nezentsebenzo. Xa iingcinga zakho nezenzo zakho zitshintshile kakhulu, iinkolelo zakho eziphambili ziya kugqitywa kwakhona.
Imithombo:
> Barrera TL, Szafranski DD, Ratcliff CG, Garnaat SL, Norton PJ. Ukuqhathaniswa kweengcamango zendlela: Ukuchithwa kwengqondo, ukuhlengahlengiswa kwengcamango, kunye ne-vivo Ukuboniswa kwexhala leNtlalo. Behav Cogn Psychother . 2016; 44 (2): 249-254.
Mills, H., Reiss, N., Dombeck, M. "Ukulungiswa kweengcamango". Uncedo lwengqondo , ngo-2008.
> Shikatani B, Antony MM, Kuo JR, Cassin SE. Impembelelo yokuQuqulwa kweCognitive and Strategies Strategies on Postevent Processing and Affect in Social Disorders Disorder. Ixhalaba . 2014; 28 (6): 570-579.