Ukuqonda ukuYamkelwa kunye noTyhutyana lokuzinikela kwi-SAD
Ukwamkela kunye nokuzibophelela kwonyango (UMTHETHO) luhlobo lolunye unyango olusetyenziswayo kunyango lwengxaki yokuxhalabisa abantu (SAD) . UMTHETHO wenziwa ngo-1986 ngu-professor uSteven Hayes. Le nxalenye yomsinga wesithathu wezonyango zokuziphatha, ezilandelayo kwizithende zonyango olululwazi lwesibini olunjenge- cognitive-behavioral therapy (CBT) .
UMTHETHO uphuhliswe kunye neprogram yophando ebizwa ngokuba yi-Framework Theory.
Ukwamkela kunye nokuzibophelela kwonyango kukwabelana ngeendidi ezininzi zefilosofi yeBuddhist. Injongo ye-ACT yukwamkelwa kweengcinga ezingalunganga endaweni yokupheliswa okanye ukunciphisa.
Nangona i-CBT yindlela efanelekileyo yokwelapha ingxaki yokukhathazeka kwentlalo (SAD) , kungekhona wonke umntu ophendula kwi-CBT. Ukwamkelwa kunye nokuzibophelela kwonyango kubonisa isithembiso sokusetyenziswa kunye ne-SAD, kwaye ingasetyenziselwa ngokufutshane okanye kwixesha elide lomntu, izibini okanye unyango lweqela.
Ukuba uya kufumana UMTHETHO we-SAD, kubalulekile ukuqonda ukuba lolu hlobo lonyango luhluke njani kunyango lwangokwemvelo. Ukwazi oko ukulindele kuza kwenza kube lula kuwe ukuba ufumane uncedo olungakumbi lokunyanga nokuzinikela.
Sibanzi
Ukwamkelwa kunye nokuzibophelela kwonyango kuyahluke kwindlela yokwelapha lwangasentshonalanga kwinto yokuba akukho ncamango yokuba "uphilile" uqhelekileyo.
Endaweni yoko, UMTHETHO we-ACT u-theorists uthi iingcinga zakho eziqhelekileyo zentsuku kunye neenkolelo zakho zingabhubhisa.
Ukongezelela, ngokwendlela yokwamkelwa kunye nokuzibophelela, unyango luyingcambu yokubandezeleka kwabantu. Oku kungenxa yokuba isiseko seengcamango ezingathandekiyo neemvakalelo ezifana nokukhohlisa, ukubandlulula, ukunyaniseka, ukwesaba nokuzigxeka.
Injongo
Injongo yokwamukelwa kunye nokuzibophelela ngonyango akuyikukrazula ngokupheleleyo iimpawu zakho zokuxhalabisa abantu .
Enyanisweni, ngokwe-ACT, ukuzama ukulawula ngokuthe ngqo okanye ukunciphisa iimpawu zakho kuya kubangela ukuba kube nzima.
Nangona ufumana ukwamkelwa nokunyanga, uya kukhuthazwa ukuba ujabulele ubomi obunentsingiselo, samkele ukuba kuya kuhlala kukho intlungu nokuhlupheka, kwaye kufuneka uchithe kuwo kwaye uthathe isenzo ngokusekelwe kwiimpawu zakho. Kulindelwe ukuba iimpawu zakho ziza kuba ngaphantsi komkhiqizo we-ACT unyango.
Zixhobo
Umthandi wakho we-ACT uzakusebenzisa izalathisi ukuthumela imiyalezo kuwe ngelixa unyango. Ulwaphulo oluqhelekileyo luquka ukuzivocavoca ngamava (apho uza kuthatha inxaxheba echaphazelekayo), ukungenelela kwendlela yokuziphatha yokuziphatha (ukufunda malunga nezinto ozixabisa ngayo ebomini), kunye nokuqeqeshwa kwamakhono okuqonda (ukuqonda okwangoku).
Imigaqo
Kukho imigaqo emithandathu eyimigaqo yokwamkela nokuzinikela. Ngezantsi ingcaciso yale migaqo kunye nendlela asebenza ngayo kunyango lweengxaki zokuxhalabisa abantu.
Ukuxhatshazwa kwengqondo
Ukuchithwa kwengqondo kubandakanya ukuhlukana "namava abucala" njengamacango, iimvakalelo, imifanekiso, iinkumbulo, unxusa kunye neengcinga.
Uya kuhlala ufumana amava, kodwa injongo ye-ACT kukunciphisa impembelelo abanayo kuwe.
Nangona ukuphendula kwakho kwendalo kuya kuba kukulwa namava angathandekiyo, ukwenza oko kukubenza kube nzima.
Umgqirha wakho unokubonisa indlela ukuphikisana neengcamango ezingalunganga kufana nokuzama ukunyuka ukukhawuleza. Unzima kakhulu, uzama ngakumbi ukwenza imeko yakho. Ukusebenzisa izalathisi ukuchazela amava ngenye yezixhobo eziza kusebenzisa ukuvuma kwakho nokuzinikela.
Kwimeko ye-SAD, ugqirha wakho unokubonisa izicwangciso zokulawula iimvakalelo ozisebenzisayo kwixesha elidlulileyo enyanisile ukhathazeka kwakho, njengokuphepha, ukusela utywala okanye ukuzama ukuphumla.
Umgqirha wakho ufuna ukuba uqonde ukuba ukuzama ukulawula uxhalaba lwakho yingxenye yengxaki endaweni yesisombululo.
Kukho izicwangciso ezininzi ezinokuthi i-yourrapist ingenise ukukunceda ukufezekisa ukukhuselwa kwengqondo. Ngezantsi zizinto ezinokwenzeka:
- Ukuba ngaba unesicinga esithi "andinanto yokuthetha," okanye "Wonke umntu ucinga ukuba ndiyamnxusa," ugqirha wakho uza kukucela ukuba ungeze amagama athi "Ndicinga ukuba ..." ekuqaleni kwezi zivakalisi .
- Ezi zivakalisi ezintsha "Ndicinga ukuba andinanto yokuthetha" kwaye "Ndicinga ukuba wonke umntu ucinga ukuba ndiyamnxusa" kukunika umgama kunye nokunciphisa impembelelo yengcinga yakho ukuze ubabone njengamagama nje .
- Umphathiswa wakho unokucela ukuba ucinge ukuba iingcamango zakho, iimvakalelo kunye nemifanekiso njengamajoni e-parade, edlulayo, kodwa engenakuchaphazela.
- Umgqirha wakho unokucela ukuba ucinge ukuba iingcinga zakho zingamazwi kwi-skrini yeklabhu ebhola ibhola phantsi kwazo. Ingcamango, "Ndiyindlalifa" inempembelelo engaphantsi xa ihamba nebhola lokubhola.
2. Ukwamkela
Ukwamkela kuthetha ukuvumela ukuba amava akho angaphakathi angathandeki aze ahambe ngaphandle kokuzama ukuzilawula. Ukwenza njalo kuya kubangela ukuba kubonakale kusongela kwaye kuyonciphisa impembelelo yabo ebomini bakho.
Umgqirha wakho uza kukucela ukuba wamukele amava angafunekiyo angaphandle kolawulo lwakho kunokuba ulwa nabo. Xa uthetha malunga nokwamukelwa, ugqirha wakho unokusebenzisa igama elithi "ukungcola okucocekileyo" kunye "nokungahlambulukanga".
Kwimeko yesifo sokuxhalaba kwezenhlalakahle, ukukhathazeka okucocekileyo kubhekisela kwiimvakalelo eziqhelekileyo zokuxhalaba kwiimeko zoluntu kunye nokusebenza. Ukungahambi kakubi kukubhekiselele kwiimvakalelo zesibini ezifana nokukhathazeka kwakho kwixhala lakho.
Ukukunceda ukwamkelwa, umgqirha wakho unokucela ukuba ucinge ukuba kukho umtshini emva kwengqondo yakho. Xa lo tshintshi luphendulelwa "KUYA," uya kulwa namava abucala abucala, okwenza kube nzima.
Ngokomzekelo, kwisibonakaliso sokuqala sokuxhalaxwa kweentlalo, unokuba nobushushu, uxhalabile kwaye uxhalabele ngokukhathazeka kwakho. Ezi zintsikelelo zesekondari zakha umjikelo onobungozi bokuxhalabisa abantu. Umgqirha wakho uza kukucela ukuba uguqule umtshini "UCANDLE" kwaye uqaphele ukuba iimvakalelo zesibini ziyabonakala njani.
3. Qhagamshelana nexesha elikhoyo
Ingqiqo ibhekisela ekuhlaleni apha kwaye ngoku. Umgqirha wakho uza kukucela ukuba usebenze kulo mzuzu wamanje endaweni yokulahleka kwiingcamango zakho.
Kwimeko yokuxhalaba kwentlalo, ukukhathazeka kunokukunceda ukuba ube khona kwiimeko zentlalontle kwaye uzivelele ngokupheleleyo.
4. Ukuqwalasela
Ingcali yakho iya kukucela ukuba uqaphele ukuba unokuzibona ucinga. Ulawula ukucinga kwakho; abayingozi okanye abasongela.
5. Iimilinganiselo
Umgqirha wakho uya kukunceda ubone ukuba uyintoni na, oko kubalulekile kuwe kunye nentsingiselo ebomini bakho.
Ukuba uthe wavela kwi-SAD, oku kunokubandakanya iimpawu ezifana nokwakha ubudlelwane okanye ukunyaniseka kwabanye.
6. Ukuzibophelela
Umgqirha wakho uza kukucela ukuba uzibophelele kwisenzo esivumelaniswe nexabiso lakho, nokuba ngaba kukubangela uxinzelelo.
Umzekelo, umntu onenkinga yokuxhalabisa abantu angase abeke umgomo wokuhlangana kunye nomhlobo kanye ngeveki kwaye wabelane ngento ethile ngaye.
Isenzo esifanelekileyo siquka iinjongo zesicwangciso esekelwe kwiimilinganiselo zakho kwaye uthathe amanyathelo okufezekisa.
Uninzi lwezicwangciso ezenziwe ngumgqirha wakho ziya kuba nempembelelo yesibini yokunciphisa iimpawu zakho zokuxhalaba kwentlalo. Ukuzibonakalisa ngokupheleleyo kwiimeko zentlalontle yindlela yokwenza unyango olusondeleyo kwaye ixesha elidlulileyo liya kunciphisa uxhalaba lwakho. Ukuthatha isenzo naphezu kokuxhalaba ngenye indlela yokunyangwa kweyeza.
Izicwangciso ezisetyenziswe nguMTHETHO we-ACT ziyahlukahluka kwezo zisebenziswa ngumgqirha we-CBT. Ukongezelela, kunokubakho ukungafani ukugxininisa kulwalamano lwakho kunye nomgqirha.
Umgqirha we-CBT unokufumana ithuba lokuthatha inxaxheba enjenge-titshala, kanti umthetheli we-ACT unokuzibona ngakumbi kwinxaxheba kwisikhokelo. Ingcali yakho inokukuchazela yona usebenzisa lesi sifanekiso:
"Akunakho konke oku kukhangekileyo. Kunjengewe entabeni, kwaye kunjalo mna, kwaye ndenzeke nje ukuba ube neyona ndawo yokubona ukuba ndiyakubona imingcipheko endleleni ongenakuyibona. Ufuna ukukwenza kukunceda wenze indlela ilula kuwe. "
Ukwahluka kwi-CBT
Bobabini UMthetho kunye ne-CBT zibandakanya ukuqaphela iingcamango zakho. Nangona kunjalo, injongo yokufumana unyango kunye nokuzibophelela kukufumana ukucinga kweengcinga ezimbi ngelixa iinjongo ze-CBT kukunciphisa okanye kupheliswe iingcamango ezimbi.
Ngokomzekelo, ngelixa umculi we-CBT uza kuthetha ukuba iingcamango ezimbi zibangele uxhalaba loluntu, uMthetheli we-ACT uza kuthetha ukuba ngumzabalazo wakho kwiingcamango ezimbi ezidala uxhalaba lwakho loluntu.
Inkxaso yoPhando
Nangona kukho ixabiso elikhulu leenkcukacha zokuxhasa ukukhutshwa kunye nokuzinikela kokuziphazamisa iintlobo ezahlukeneyo, uphando malunga nokusetyenziswa kwe-ACT for SAD usemncinane.
Ngophando luka-2002 lokuxhalabisa koluntu kubafundi beekholeji, abathathi-nxaxheba bavelise ukuphucula impawu zokuxhalabisa abantu kunye nokunciphisa ukuphepha emva kokufumana UMTHETHO. Kwi-2005 yophando lomqhubi we-ACT unyango kunye nabantu abafumene i- SAD jikelele , abathathi-nxaxheba bathetha ukuphuculwa kweempawu zokuxhalaba kwezenhlalakahle, izakhono zentlalo kunye nomgangatho wobomi, kunye nokunciphisa ukuphepha.
Kuhlolisiso lwe-2013 lweengqondo kunye nokwamkelwa kweqela elisekelwe kwinqanaba elithelekiswayo, kuboniswe ukuba ukucinga kungabonakala yinto ebaluleke kakhulu ye-ACT unyango ngokuguqula iimpawu zeengxaki zentlalo, kodwa ngo-CBT, ukutshintsha zakho iinkqubo zicinga ukuba zibaluleke kakhulu.
Ekugqibeleni, olunye uphando lwango-2013 lwaluqinisekisa ukuba ukuzibophelela kwinjongo ebomini kunceda ekunciphiseni ukuxhalaba kweentlalo. Njengoko lo ungomnye wabaqeshi abayisiseko se-ACT, oku kubakhokelela inkxaso yolu hlobo lweyeza.
Ngokubanzi, ukuba unomhlobo womntu okhetha ukucamngca ukujonga kunye nokuguqula iinkqubo zakho zokucinga, ukwamkelwa kunye nokuzibophelela ngonyango kunokufanelekile.
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