Ezi ziindlela zokucinga ezingcolileyo
Izindlela zokucinga ezingenamdla zicatshulwa iipatheni ezinokubangela iimvakalelo eziphazamisayo kunye nokuziphatha. Abantu abaphethwe yintlupheko yokukhathazeka kwentlalo (i-SAD) banamathuba amaninzi okucinga.
Enye yeenjongo ze- cognitive-behavioral therapy (CBT) kukuchonga xa unayo iindidi zeendlela zokucinga kwaye utshintshe indlela ocinga ngayo. Njengengxenye ye-CBT, uya kuhlolisisa iimvakalelo eziza kwenzeka xa unayo iipateni zokucinga.
Ngezantsi uluhlu lweendlela ezili-10 zokucinga ezinokubangela ukuba uxhalabe loluntu.
1 - Uluhlu oluMnyama noMhlophe
Ukucinga okumnyama nokumhlophe kuthetha ukubona konke okugqithiseleyo; akukho ndawo yokumgangatho ophakathi kwaye ubona konke njengento yonke okanye akukho. Naluphi na umbandela, akukho mibala yegrey xa ucinga ngale ndlela. Abantu bakulungile okanye bangalunganga kwaye iimeko zilungile okanye zibi.
2 - Ukucoca kwengqondo
Ukuhlunga kwengqondo kuthetha ukubona kuphela iindawo ezingalunganga zeemeko, okanye ukubona kuphela into engalunganga ngayo. Ngokomzekelo, usenokushiya iqela ukukhumbula nje ukuba ulibale igama lomntu okanye uchithe ukusela kwakho.
3 - Ukugqithisa
Ukusetyenziswa ngokubanzi kuthetha ukukholelwa ukuba iziphumo zenye imeko ziqikelela iziphumo zazo zonke iimeko ezizayo. Ukuba iingcinga zakho zihlala zibandakanya amagama athi "konke," "akakho," "rhoqo," kunye "nonke" onokuthi uqhubekele phambili. Iingcamango ezinjengokuthi "Ndiya kuhlala ndihluleka kwiimeko zentlalo," okanye "Izinto azizange zenzeke kakuhle" ziyimimiselo yendlela onokuyenza ngayo.
4 - Ukujikela kwizigqibo
Ukujikela kwizigqibo kungabandakanya kokubili ukukholelwa ukuba uyazi ukuba abanye bacinga ntoni (ukucinga ukufunda) nokuqikelela ngexesha elizayo (ukuxela inzuzo okanye ukucinga kwangaphambili). Unokucinga izinto ezinje "Umele acinge ukuba ndiyamnceda ukuthetha naye" okanye "Ndiza kuhlazisa lo mbutho."
5 - Ukuqiqa ngokomoya
Ukuqiqa ngokomoya kukukholelwa ukuba ukuba uvakalelwa into kufuneka ibe yinyaniso. Ungakholelwa ukuba ngenxa yokuba uziva uxhalabile, kukho into emele isatshwe. Ukuqiqa ngokomzwelo akunangqiqo; Iimvakalelo zinokubangela ezininzi kwaye azibonakali zinyani.
6 - Ukuzenzela
Ukuzibandakanya kubandakanya ukuzigweba ngenxa yeziganeko zangaphandle ngaphandle kolawulo lwakho. Enoba uyingxenye yokwenza ityala okanye ungasimangaleli nonke, ukholelwa ukuba iziganeko zangaphandle ziphosakeleyo. Ngokomzekelo, umculi kunye ne-SAD unokugxeka ukusebenza kweqela lomculo elingafanelekanga kwiimpazamo zakhe.
7 - Ukuxhatshazwa
Ukutshatyalaliswa kwezinto kuthetha ukujika iingxaki ezincinci zibe zikhulu okanye ukubetha izinto ngaphandle kwenani. Ngokomzekelo, unokucinga ukuba ukunikezela ngethuba elibi kumsebenzi kuya kuthetha ukuba abasebenzi abakuthandayo akuyi kukuthanda kwaye unokulahlekelwa ngumsebenzi wakho.
I-8 - Ukunyulwa kweeNkqantosi kunye nokuFunwa
Ukukhwabanisa kunye nokufuneka ukuba kukho iintlobo zobomi abamnyama nabamhlophe. Ngokubhekiselele kwimiba yokuxhalaxwa kweentlalo, ezi ziquka iingcamango ezinjengokuthi "Ndimele ndiyenze yonke into ngokufanelekileyo" okanye "Ndimele ndivumelane nantoni na abantu."
9 - Ukubhala
Ukubhalwa kwelolu hlobo luhlobo lokugqithisa. Siyibhalele xa senza iingxelo zomhlaba jikelele ngabantu okanye kwiimeko ezisekelwe kwiimeko ezithile. Ukubhaliswa akunakunceda xa ubungqina bokuphikisana nesitatimende sehlabathi bungahoywa. Ngokomzekelo, unokuthiwa "uyamkhathaza" nangona ubungqina obuchasene noko.
10 - Ukulinganisa nokunciphisa
Abantu abanenkinga yokuxhalaba kwintlalo ngokuqhelekileyo banomkhuba wokuphakamisa izinto ezintle ngabanye abantu kunye nokunciphisa izinto ezintle ngabo. Yindlela yokucinga ehamba ngaphezu kokuthobeka; Abantu abanalo mzekelo wokucinga abaziqapheli iimpawu zabo ezilungileyo baze baphuphe iimpawu ezimbi zabanye.