Nciphise iimpawu ngokufunda ukujongana nokunyamezeleka ngokuthe ngempumelelo
Ukuba unengxaki yomntu ongenamkhawulo (BPD), unokuba neengxaki zokulawula iimvakalelo zakho nokujongana neemeko ezixinzeleleyo. Ukuphazamiseka kwenkqubo yakho kunokunyanzelisa ngokupheleleyo indlela yokuzola, ngoko kubalulekile ukuza nezicwangciso zokukunceda ukujongana nokuxinzeleleka kwezi ngxaki. Ngokwenza isicwangciso seemeko ozilawulayo, unokuxhotyiswa kangcono ukulawula imeko njengoko zivela.
Nazi ezinye iingcebiso zokunciphisa uxinzelelo olulawulayo ebomini bakho.
Yenza ishedyuli
Enye indlela ebalulekileyo yokunciphisa uxinzelelo kukuhlela ishedyuli yakho . Abaninzi bethu bahlala imihla ngemihla, besoloko bezama ukuhlala phezu kwezibophelelo zethu. Ukuba uthembele kwimemori yakho xa kuziwa ekucwangciseni, oku kukhawuleza kuba lukhuni kwaye izinto ziya kuwela kwiintluko.
Awudingi i-teknoloji ebonakalayo okanye umcwangcisi obizayo ukuze ulungelelanise; Ikhalenda yosuku olulula okanye uluhlu lwephepha lokukwenza konke okufunayo. Ubuncinane kanye ngeveki, bhala phantsi zonke iinkqubo ozikhethileyo okanye ezikufutshane nazo. Emva koko, jot phantsi imisebenzi ongathanda ukuyigcwalisa usuku ngalunye. Yithatha ikhalenda kunye nawe, ngoko unokubhala phantsi imisebenzi emitsha okanye uxanduva njengoko beza. Njalo ekuseni, hlola umhla kwaye uqinisekise ukuba uyazi ukuba ulindele ntoni. Oku kuya kunceda ukunciphisa imimangaliso kunye noxinzelelo olungadingekile.
Qulunqa
Xa ujamelana ne-BPD , nokuba i-hsle encinane ekhaya ingenza uzive ungakumbi.
Isinyathelo esinye ongayithatha kukuba uhlambulule kwaye uququzelele indawo yakho yokuhlala . Ngokuxhomekeka kwimeko ekhoyo yendawo yakho, le nto ingaba ngumsebenzi omncinci okanye omkhulu. Ungazami ukuzithobela konke kanye; oya kuphazamisa nje ukugula kwakho kwaye wongeze kwizinga lakho lokuxinezeleka. Endaweni yoko, faka i-timer imizuzu elishumi elinesibini kwaye ugxininise kwindawo ethile encinane ngexesha.
Uza kwenza inkqubela yenani elimangalisayo ngelixesha elincinci kwaye uncede ukudala umyalelo wendlela.
Funda Ukuthi "Hayi"
Indlela yokugqibela yokunciphisa uxinzelelo lwakho kukusebenzisa ubuchule bakho bokubambelela kwaye uthi "cha" ngokuphindaphindiweyo . Ukuba unenkinga yomntu ongenamkhawulo, ungabona ukuba uhamba ngamaxesha enzima ukuthi "hayi" kubantu. Emva kwexesha kunye neemfuno ezininzi kwixesha lakho, unokuzifumanisa ngokungakumbi xa ucelwa ukuba uthathe kwenye into. Awodwa yedwa kulo mbandela. Abantu abane-BPD banamathele ekubanjeni kwizibambo ezingabonakaliyo zokunxibelelana ezikhuthaza ukujikeleza kwangaphambili nangaphandle.
Xa uthi "ewe" kuzo zonke izicelo, uzibeka ngokwentukuthelo, ukukhungatheka, kunye nokuxinezeleka. Ziqhelanisa ngokuthi "cha" kwiimfuno ezincinci. Umzekelo, ukuba umntu ekucela ukuba usebenze i-errand kubo, zama ukuthi, "Ndiyaxolisa; Ndiyifakile nje ngoku. Ndiza kudlula ngeli xesha. "Oku kuya kuxanduva lwezenhlalakahle onokukhetha ukuyizalisekisa, iintlanganiso, njl. Musa ukuthi" hayi "kuyo yonke into kodwa qhelanisa ukusika ezimbalwa iintsholongwane ezingabalulekanga ebomini bakho. Umkhwa uza kuza ngokufanelekileyo xa kunzima ukuxinezeleka.
Khumbula - Akukho konke ukugxininisa kubi
Ingongoma yokugqibela neyona nto ibalulekileyo kukuba akuyiyo yonke ingxaki.
Enyanisweni, sifuna uxinzelelo oluthile ebomini bethu ukuze sihlale sinovuyo kwaye siqhuba. Ngoko musa ukuvumela le ngcebiso ikukhusele kude kakhulu kumgama ogqithisileyo - ungazami ukunciphisa uxinzelelo kwiqondo lokuzimela kunye nexhala. Yenza nje ukunciphisa iindleko zansuku zonke nokufumana ibhalansi ngaphezulu ukuze ulawule i-BPD.
Imithombo:
Elliott CH, Smith LL, Ubunzima beBorderline Disorder for Dummies , Hoboken, NJ, Wiley, 2009.
Linehan MM. IsiCwangciso soQeqesho soLwazi lweZakhono zokuPhatha iNgxaki yoLuntu lweMida. ENew York: eGuilford, ngo-1993.