Iingcamango ezingalunganga zingenza uxinzelelo ngakumbi kubomi bethu. Akunakwenzeka kuphela "ukungathinteki," okanye i-bieng kwimeko ephosakeleyo, umbala wamava ethu ukwenzela ukuba ezininzi izinto esizibona zibonakala zixinzelelekile kwaye ziphazamisekile, kodwa iimeko zethu ezimbi zingasasazeka kwaye zingabangela ukuba abanye basiphathe indlela encinci yobungani, ukuqhubela phambili ukungabi nantoni ngaphakathi kwethu kunye nokuthunyelwa kwe-eveyone, esikude.
Kulula ukufumana umkhwa wokucinga kakubi, kunye nokuguquka oku njongo kwindlela yokhathazeka kwengqondo. Abantu abaninzi baye bafumanisa ukuba eli lixhobo elisebenzayo kwisicwangciso sabo sokulawula uxinzelelo.
Kuye kwafunyanwa unyango olunengqondo kwiinkqubo ezininzi ezinjengeenkxalabo zokuxhalabisa, ukuxinezeleka, kunye noxinzelelo olunzima. Ingaba ukuxinezeleka kunokubangela ukuphazamiseka kwemizwa okanye ukudala iimvakalelo ezingathandekiyo eziphazamisa indlela yokuphila evuyayo, unyango oluqhelanisiweyo (okanye ukuxutywa kwe-cognitive and behavioral treatment) lunokuba yindlela yokwenza unyango.
Iyiphi imbono ephulukisa unyango lweCognitive?
Ulwaphulo-mbono loxinzelelo oluxhomekeke kwiimeko zokuba kungekhona nje iziganeko ebomini bethu obangela ukuba sixinezeleke, yindlela esicinga ngayo ngabo.
Ngokomzekelo, abantu ababini banokubanjwa kwindlela. Umntu omnye unokujonga le meko njengethuba lokuphulaphula umculo okanye ukulahleka kwingcamango kwaye abe (okanye ahlale) ekhululekile.
Omnye umntu unokugxininisa kwixesha elichithekileyo okanye uvakalelwa kukuba unxungule, kwaye uxineke.
Kukho amakhulu emimandla yendlela iingcamango zethu kunye nokuziphatha kwethu okungahambi kakuhle kumbala wethu ngamava. Ezi zikhokelela ekuphenduleni ukukhathazeka okanye ukuziphatha okuzolileyo.
Phantse zonke iipateni zokucinga ezichaphazela kakubi amava ethu zingahlulwa kwiindawo ezili-10 eziqhelekileyo eziphazamisayo .
Abaphengululi basebenzisa umsebenzi wokuqonda kunye nabaxumi ukuba baqaphele kwaye batshintshe le ndlela yokucinga engalunganga.
Unokuphinda usebenze kwezinye zazo ekhaya. Jonga eli nqaku malunga nokulungiswa kwengcamango ngolwazi oluninzi.
Ngaba unyango lweCognitive Usebenza Kokuxinwa Kweengcinezelo?
Abantu abaninzi baye bafumanisa indlela yokuqonda ukuba inokunceda kwaye inokukhawuleza kunokuba ininzi indlela yokwelapha.
Ngokutsho kwe-Beck Institute yeChnitive Treatment and Research, iziko eliphambili lonyango lokuqonda, abathengi banokubona iziphumo kwiiveki ezintathu ukuya kwezi-4 kwiimeko ezininzi. Oku kukhulu ngokukhawuleza kunomlinganiselo wexesha lokulala kwinqanaba le-psychoanalytic unyango, oko abantu abaninzi bacinga ukucinga xa becinga "ukuhlahlela."
Inkxaso yokuphumelela yale ndlela ivela kuphando malunga neendlela ezicacileyo nezingenangqiqo . Kwakhona kubonakaliswe yimiphumo emihle evela kwi-cognitive therapy yokuxinezeleka, okanye ukuxuba phakathi kwonyango yokuqonda kunye nokuziphatha.
Ulwaphulo olunengqondo luye lwadibaniswa nokusebenza kwengqondo . Oku kwakha unyango olusisiseko sengqondo (MBCT) , oluye lwabonisa nemiphumo ethembisayo ngokunjalo.
Ndingawasebenzisa njani unyango lweCognitive for My Stress?
Ukuba unomdla ekuboneni uchwepheshe ukuze uncede ukujongana noxinzelelo, unako ukufumana ukuhanjiswa okulungileyo kumgqirha wakho wokunyamekela, oyintloko, okanye nakwi-intanethi kunye ne-UComparecare carecare.
Xa uxoxisana nabachaphazelekayo, buza malunga namava abo ngale ndlela. Unokuphinda ukhangele umntu ogxininise ekungeneleleni kweengxaki zokuthintana kwengqondo.
Ukuba awunomdla ekuboneni umgqirha kweli nqanaba, kodwa ungathanda ukusebenzisa iindlela zokuqonda ukunciphisa amaqondo akho, unokuqalisa ekhaya. Fumana indlela onokutshintsha ngayo iipatheni zakho zokucinga ngentsingiselo yokuxinwa kwengcinezelo.
> Imithombo:
Fava GA, uRuini C, uRafanelli C, Finos L, Conti S, Grandi S. Isiphumo sonyaka weSithandathu soPhuculo lweZenzo zoKhusela ukuPhepha koPhulo oluPhindayo. I-American Journal ye-Psychiatry. Oktobha 2004.
Kubany ES, Hill EE, Owens JA, Iannce-Spencer C, McCaig MA, Tremayne KJ, Williams PL. Ulwaphulo lwezengqondo zengqondo zabantwana ababethatywayo abane-PTSD I- Journal ye-Consulting kunye neengcali zengqondo ye-Psychology ngo- 2004.
UVan Rhenen W, uBlonk RW, van der Klink JJ, van Dijk FJ, uSchaufeli WB. Impembelelo yeCognitive ne-Physical Stress-Reducing Programme kwizikhalazo zengqondo. IiNgcaciso zoLondolozo lwaMazwe ngamazwe eMpilo kunye neZemvelo zangoMatshi 2005.