Yamkela Ukunyamezela Kwakho kwaye Uqhubele phambili
Asikwazi ukutshintsha rhoqo iimeko ezibangela ukuba sinexinzelelo , kwaye ngamanye amaxesha asikwazi ngisho nokubathonya. Ngokomzekelo, awukwazi ukushiya umsebenzi omnzima okanye ufumane ukuphakama xa iimali zomeleleyo, kwaye kuya kubakho abantu abanzima omele ujongane nabo.
Uxinzelelo oluthile lumele lulawulwe, kwaye lunokutshintsha ubomi xa ufumana izicwangciso ezinokukunceda uxhathise uxinzelelo ngendlela eyanciphisa iziphumo ezimbi.
Esinye salezi zixhobo, esiye sithandwa kakhulu, siyamkeleka kunye nokuzinikela kokunyanga (ATC). Le ndlela yoluleko efana ne-cognitive-behavior treatment, eboniswe zifundo ezininzi ukuba ziphumelele ngokulawulwa kwengcinezelo . UMTHETHO udibanisa ukusetyenziswa kwamagxininisa ebomini bomntu kunye nezicwangciso zengqondo ezixutywe ngeendlela ezahlukeneyo ngokuzibophelela kunye neendlela zokuguqula indlela yokuziphatha ezingakwandisa ukuguquguquka kwengqondo kunye nomoya.
Imbali ye-ATC
Le ndlela yayibizwa ngokuthi "ukuhanjiswa okubanzi" kwaye yasungulwa ngowe-1982 nguSteven C. Hayes wezengqondo. Kuye kwandula kwanyuswa kwaye yasebenza kwindlela enamandla yokuguqula. Ngoku kukho iindlela ezininzi ezahlukahlukeneyo ze-ACT ezitshintshayo kuxhomekeke kwimeko kunye nohlobo loxinzelelo olujongene nalo, kunye nesimo. Ngokomzekelo, kukho uxwebhu olufutshane lwe-ACT olubizwa ngokuba "ukwamkelwa okugxilwe kunye nokuzibophelela," eyaziwa ngokuba yi-FACT.
Injongo ye-ACT (kunye ne-FACT) ayiyikuphelisa iimvakalelo ezinzima, kodwa ukuba zikhona kunye nazo kwaye zamkele, ezinokubakhuthuzela kakhulu kubo ukuze abantu bakwazi ukuhamba ngaphaya kwemimango evelayo. Ukwamkela nokuzinikela kwonyango kumema abantu ukuba bavulele iimvakalelo ezingathandekiyo kwaye bafunde ukuba bangabakhathaleli okanye baphephe iimeko apho bafunwa khona.
Impembelelo yayo yokwelapha yinto ekhangelekileyo "yokunyuka phezulu" yeemvakalelo apho ukuziva ngcono kukukhokelela ekuqondeni kangcono inyaniso.
Imigaqo
UMTHETHO usebenzisa ngokuqhelekileyo imigaqo emithandathu eyintloko ekuncedeni abathengi ukuphucula ukuguquguquka kwengqondo.
- Ukuchithwa kwengqondo: Iindlela zokufunda ukunciphisa ukutyekela ukucamngca iingcamango, imifanekiso, iimvakalelo kunye neenkumbulo.
- Ukwamkela: Ukuvumela iingcamango zize zihambe ngaphandle kokulwa nazo.
- Ukuqhagamshelana nomzuzu wamanje: Ukwazisa apha nakwangoku, ufumana ukuvuleka, inzala kunye nokuthobela.
- Ukuzijonga: Ukufikelela kwisimo esiphezulu sokuzimela, ukuqhubekeka kwengqondo engatshintshiyo.
- Iimilinganiselo: Ukufumanisa oko kubaluleke kakhulu ukuzimela.
- Isenzo esenziwe: Ukubeka iinjongo ngokubhekiselele kwixabiso kunye nokuzifeza ngokufanelekileyo.
Ubungqina obuhambelanayo bufumene ukuba ukungabikho kwengqondo eguquguqukayo kuqikelela ukuba kukho iindlela ezininzi ze-psychopathology. Uhlalutyo lwe-meta lwe-2005 lubonise ukuba imigaqo emithandathu ye-ACT, ngokuqhelekileyo, i-akhawunti ye-16% ukuya kwe-29 yepesenti ye-psychopathology (impilo yengqondo jikelele, ukuxinezeleka, ukuxhalaba) kwisiseko, kuxhomekeke kumlinganiselo, usebenzisa iindlela zokusebenzisana.
Isicwangciso-based Based Strategies
UkuCamngca nokuCamngca
Ngenxa yokuba injongo ephambili ye-ACT kukuvuma iimeko ezikhoyo, ziba zikhululekile ngakumbi kubo, kwaye ke zinike amandla okunyuka ngaphaya kwazo ngokuxinzeleleka okukhulu, ukucamngca kuyisisitye esincedo kakhulu kulo hlobo loxinzelelo.
Indlela yokucinga kunye nokucamngca ingakuvumela ukuba usebenzise ukuqonda abaxinzelelo kwaye uvumeleke ukuba uhambe. Oku kunokunciphisa uxinzelelo ovakalelwa ngayo kunye nokuthambekela kwethu kuninzi kufuneka sikhathazeke ngokuxinzeleleka xa siziva sithintekile. Oku kungena ngendlela yokuthungca, ukuphazamisa, kunye neminye imikhwa yokunyusa uxinzelelo eyenziwa ngabaninzi bethu ukuba siyazi okanye siyazi.
Ezi zilandelayo zindlela zokucamngca ezingasetyenziselwa ukuxinwa kwengcinezelo.
Ukuphonononga kwakhona
Asinakuguqula rhoqo into esiyifumanayo, kodwa sinokutshintsha indlela esicinga ngayo ngala mava.
Le ngongoma ye-ACT.
Ukutshintsha iingcamango zakho malunga noxinzelelo olunokuthi ufike kwiindlela zokuhlaziywa kwengcamango okanye ukuphononongwa kwakhona kwengqondo, apho usebenza ngokukhawuleza ukhethe iindlela ezintsha zokujonga imeko efanayo. Le ngcamango ayinakuba yinkcazo yokuqala enesihloko, kodwa inokuthi ihambelane neemeko zengxaki.
Umzekelo, xa ujongene nomngeni onokuziva ungaphaya kwamandla akho (imeko exhaphakileyo), "Ndiyaphumeleka apha," unokutshintshela, "Ndiyakuba nexesha elinzima nale nto inxalenye yenkqubo, nangona , kwaye ndiya kuwufumana ekugqibeleni. " Ngokufanayo, "Oku akufanele kwenzeke kum," kungatshintshwa, "Sonke sibhekene nemingeni, kwaye nantsi enye yam.
Ukwamukelwa ngamabomu
Ngamanye amaxesha uxinzelelo lunokuba luncitshiswe kakhulu xa siyeka ukulwa kwaye siyathemba le nkqubo. Xa sivakalelwa kukuba kufuneka silwe nantoni na into engasitshintshiyo, sinokuziva sizixakeke ngomsebenzi ongenakwenzeka. Xa sisamkela imeko kwaye siyeke ukuba siswele isidingo sethu ukuyilawula (esisoloko singenakwenzeka, nantoni na), oku kunokuvakalelwa njengokuphakamisa ubunzima emagxeni ethu kwaye kunokukunceda kakhulu uxinzelelo lwaluphi na imeko esijamelana nayo.
"Ukwenza abahlobo" kunye neemeko esilwa ngazo kunokukwenza inkululeko kwaye inomdla, kunokusinceda siqhubeke sisuka "sixakekile" kwaye "sibanjwe" kwindawo yokuqonda "yintoni" kwaye yintoni enokuyenza malunga .
Ukukhetha Isenzo esinjongo
Injongo ephambili kunye noMTHETHO ukhetha isenzo esinokuthathwa kwaye siqhubele phambili kwisikhokelo esihle, esivelisayo. Isicwangciso esisodwa esinokukunceda kulokhu kukunyusa amava ayenayo ukuze ukwazi ukudala "ukunyuka okuphezulu." Enye ukujonga nje imeko ekhoyo (kwaye yamkele le meko) uze ukhangele iindlela ozikhethayo kule nyaniso ngaphandle kokuzama ukutshintsha into eyona ngokwawo ngokulwa neemeko zakho zonke.
Oku kuya kufezwa ngoncedo lomphengululi, isenzo sokubhala, okanye intetho nomhlobo omhle owaziyo.
ILizwi
Ekugqibeleni, izicwangciso ze-ACT-based can be liberating and empowering. Ukwamkela imingeni yobomi kunye nokuqhubela phambili kungakha ukuzithemba kunye namandla angaphakathi kwaye kunokukunceda ukuba uhambise ubuninzi bexinzelelo. Ziqhelanise nale mododal ingenza iphelele.
> Umthombo:
> Hayes, SC, Strosahl, KD, & Wilson, KG (1999). Ukwamkela kunye nokuzibophelela kwonyango: Indlela yokufumana ukuguquka kokuziphatha. I-New York: I-Guilford Press.