Ingqiqo yimeko yokuqonda kwengqondo kwaye igxininise ngokuqhelekileyo ekusebenziseni ukucamngca, kwaye isanda kutsalwa njengento yezinto ezithile zonyango lokuziphatha , njenge-Mindfulness Based Based Cognitive Therapy, I-Acceptance and Treatment Treatment, kunye ne-Dialectic Behavior Treatment .
Xa uqonda ukuba yiyiphi ingqiqo, kukunceda uqikelele.
Xa ukhumbule, uyazi zombini wakho ongaphandle kunye namava akho angaphakathi, kubandakanye zakho iimpendulo kwinto eyenzeka malunga nawe, ngeli xesha. Injongo yokwenza ingqondo kukubona ngaphandle kokuqhotyoshelana nantoni na ekhoyo.
Nangona ukucinga kungabi nzima ngokwalo, kudinga ukulinganiswa kokuzimela ukuze kugxininise kuphela kumzuzu wamanje, kwaye ungabanjwa kwiingcamango malunga nexesha elidlulileyo nelizayo. Ngenxa yalesi sizathu, ukuqhuba ngokucokisekileyo kunokunceda ekunikezeni ingqwalaselo engqondweni. Imizekelo yokusebenzisa ingqondo yintsebenziswano yokuvuna, apho uthabatha ixesha lakho ukukhangela, ukuthunga, ukuphulaphula, kwaye ekugqibeleni udla umdiliya, kunye nokukhangela umzimba, apho usebenza kuwo wonke umzimba wakho, uvakalelwa nje ukuva komzimba ngamnye nxalenye.
Indlela Yokuqonda Ingasiza Ngomlutha
Usenokuzibuza ukuba ukukhathazeka kunokunceda njani ukwelapha.
Awuyedwa - ukusabela kwabantu abaninzi xa beqala ukukhumbuza ingqalelo, kukuba, "Ngaba kunjalo na? Yintoni eya kundinceda ukuba ndiyeke okanye ndenze ndive ngakumbi?"
Enye yezindlela ezisisiseko ezibangela ukuba abantu bazive bebhetele kukunciphisa izinto, ngoko-ke awuqhubi ukusuka kwinto enye ukuya kwelinye, okanye mhlawumbi ucinga omnye.
Ngokugxotha ingxoxo yengqondo, unokukwazi ukufezekisa umqondo wokuthula odla ngokuba yintoni isizathu sokuba abantu bakhethe ukusebenzisa iziyobisi ezifana notywala, i-marijuana kunye ne-opiates.
Enye indlela ukukhumbula kunokukwenza ukuba uzive ungcono ngokukuvumela ukuba uqale uqaphele amava amaninzi amnandi ayenzeka kwimpilo yemihla ngemihla, esingaqapheliyo. Xa uvumela ubuhle behlabathi obukujikelezile ukuba uzalise ukuqonda kwakho, ihlabathi alibonakali libi le ndawo. Kwaye unganamathuba okufuna ukuzonwabisa ngokuziphatha kakubi xa unandipha ubomi ngenxa yaso.
Indlela yesithathu ukuba ingqondo inokukwenza uzive ungcono kukuba iyanceda ukuqonda indlela oziphendulela ngayo izinto. Ngokuqonda indlela oziphendule ngayo ngaphandle kokuqhotyoshelana nabo, ufumanisa ukuba unako ukuvumela izinto ukuba zenze izinto ezinokubangela ukuba uphuphe kwixesha elidlulileyo. Abantu bavame ukuza kucinga ngokutsha kunye nezinto ezibangela ukuba basele, basebenzise iziyobisi, okanye bahlanganyele kwezinye iindlela zokulutha, ezingenza kube lula ukuphendula ngokuthe ngqo kwixesha elizayo.
Ingqondo sele isetyenziswe ngempumelelo kwonyango lwezilungo . Omnye oovulindlela ekusebenziseni ingqondo kwi-cognitive treatment therapy, uMarsha Linehan, wavelisa indlela entsha yokuphatha i-Borderline Personality Disorder kuqala kunye nabasetyhini abanengxaki yokusetyenziswa kakubi kweziyobisi ezingapheliyo.
Yintoni Echaphazelekayo?
Izakhono ezifundiswa ngqondweni ziquka:
- Ukuqwalasela - ukubeka ingqwalaselo esondeleyo kwinto eyenzeka malunga nawe
- Inkcazo - ukukwazi ukusho okwenzekayo kunye nendlela ozive ngayo ngamazwi
- Ukuthatha inxaxheba-ukubandakanyeka kwintsebenzo ngaphandle kokuzixhalabisa
- Ukuthatha iSiqendu esingazigwebiyo - ukwamukela izinto njengoko zikhona kunokuba zigwebe
- Ukugxininisa kwenye into enomzuzu - ngaphandle kokuphazamiseka kwezinye iimbono okanye iziganeko
- Impumelelo - ukwenza okusebenzayo kunokuba uziqhelise okwesibili
Ukuqikelela kubandakanya ukuqonda xa uqhuba "umqhubi wokuzenzekelayo" -ukusebenza ngaphandle kokucinga malunga nento oyenzayo, kwakunye nokuhlakulela isimo sengqondo "sobubele bothando" - isimo sengqondo esinobubele, esingaqondanga ngayo wena nabanye.
Ingqiqo isekelwe kwiRobya Yokukhusela
Inkqubo yokuChengisisa ngokuSebenza ngokuKhusela Ukukhutshwa kutshanje kuphuhliswe, okudibanisa unyango wokuziphatha kwengqondo kufikelele ekukhuseleni ukuphinda ubuyeke ngokucokisekileyo nokukhusela ukukhusela. Ingqondo ngokusekelwe kwiRobya Ukukhusela kuquka ezi zinto zilandelayo:
- Umqhubi ozenzekelayo kwaye abuyele kwakhona
- Ukuqwashiswa kweziphumo kunye nezifiso
- Ingqondo kwimpilo yemihla ngemihla kunye neemeko ezinobungozi
- Ukwamkela nantoni na eyenzekayo nokwenza ngobuchule
- Indima yeengcamango ngokuphindaphinda
- Ukunyamekela njengenxalenye yokuphila ngendlela enempilo
- Ukuxhaswa kwezenhlalakahle kunye nokugcina ingqondo yakho iya kwenziwa
Imithombo:
Bowen, S., Chawla, H. & Marlatt, G. Ukunqanda ukuKhusela ukuKhuselwa kweziThutho zoLungiso: Isikhokelo seNtsholongwane. ENew York: Guilford. 2011.
I-Kabat-Zinn, J. I- Full Catastrophe Ukuphila: Ukusebenzisa Ubulumko Bomzimba Wakho Nengqondo Ukujongana Neengcinezelo, Ubuhlungu, Nokugula. I-New York: I-Random House. 1990.
I-Langer, E. Ingqiqo: Ukukhetha nokuLawula Kwimihla ngemihla. I-Addison-Wesley. 1989.
Linehan, uMnz ENew York: Guilford. 1993.
U-Siegel, R. Ingxaki Yengqondo: Imisebenzi Yemihla ngemihla yeengxaki Zemihla ngemihla. ENew York: Guilford. 2010.