Yeka! I-Technique Akunakusebenza
Yeka! I-Technique, okanye ukuyeka ukucinga, iyaqheleka kwingcali yokuziphatha kwengqondo . Ugqirha ufundisa ubugcisa kumxhasi, ngubani ongayisebenzisa ukuyeka ukucinga okanye ukukhathazeka ngokugqithiseleyo.
Kule ndlela, xa iingcinga ezigqithisileyo okanye zokugijima ziqala, umthengi uthi, ngokucacileyo nangokucacileyo, "Yeka!" Oku kuvumela ukuba umxhasi afake enye ingcamango enempilo.
Abaphengululi abaninzi bakhuthaza umxhasi ukuba, ekuqaleni, memeze "Yeka!" Oku kunceda ukugxila ingqalelo kwigama kunye nokucinga okugqithisileyo. Kamva, umthengi uya kuba neengqondo ngokuzwakalisa ilizwi ngokwabo ngaphandle kokufuna ukukusho ngokuzwakalayo.
Ngaba i-Stop! Usebenza Ngokwenene?
Ngoxa ezinye iiprogram zonyango kunye neeprogram zonyango zikhuthaza i-Stop! I-Technique ngempumelelo, iziphumo zophando lwe-2010 liqela lezengqondo ze-Yale zingavumelani.
Ngokwenene uphando lufumene intlangano phakathi kweendlela zokumisa ingcinga kunye nokudakumba okukhulu kunye nokuxhalabisa, kungekhona. Iingcali zeengqondo zithole ubudlelwane phakathi kokunciphisa uxinzelelo kunye nezinye izicwangciso ezibandakanya, ukulungiswa kwengcamango, ukwamkelwa, kunye neendlela zokusombulula iingxaki.
Yeka! Technique DIY
Ngaba unayo ingcinga ephazamisayo ephindaphindiweyo kwi-psyche yakho ongathanda ukuyichitha? Unokuba neemvakalelo ezingenakucatshulwa ngomona okanye mhlawumbi ufumana ukuzithemba okungekho nto leyo eyenza ukuzithemba.
Awudingi unogqirha oqeqeshiweyo ukufaka i-Stop! I-Technique nangona abanye abantu banokufuna uncedo lochwepheshe. Ukuba uncedisa umntwana wakho, cacisa ukuba bobabili uya kuzama into ekuncedeni ukunciphisa iingcinga zabo ezimbi.
Ungakwazi ukutshiza ukuzenza ngokwakho ngokulandela amanyathelo amane:
- Yithi "Yeka!" xa ufumana ingcamango ephindaphindiweyo, ngokuvakalayo okanye ngokwakho.
- Nciphisa ingcamango engalungileyo ngendlela efanelekileyo, ngokutshintsha ingcamango engalunganga yinto enhle. Faka endaweni "Andikwazi ..." okanye "Andiyi ku ..." kunye "Ndingakwazi ..." okanye "Ndiza ..."
- Thatha ukuphefumula, okanye ufunde indlela yokuphumla yokuphefumula, ukukunceda uphumule endaweni yokuba uzive uxhalabile, kwaye uthe uxolo uxolo ngokuvakalayo okanye kwingqondo yakho ngokuphindaphindiweyo de ukuba ingcamango embi iphele.
- Gqibezela la ma nyathelo rhoqo xa uqaphela ingcinga ephindaphindiweyo.
Uqeqesho lwe-Inoculation Training, i-PTSD kunye ne-Stop! U buchule
Uqeqesho lwe-inoculation (SIT), kunye ne-cognitive treatment therapy, luyimpumelelo ekukhuseleni ukuphuhliswa kwengxaki engapheliyo yokugula kwengxaki (PTSD). Le nqubo iphinda ijonge ukuhlaziywa kwamaxhoba asebhinqileyo obundlobongela ngokwesondo kunye ne-PTSD, ngokweengcaciso ezivela kwiSebe lezeMpilo kunye neNkonzo zoLuntu.
Yeka! I-Technique yenye yeendlela ezahlukeneyo zokuxhatshazwa kwezifundo ezifundiswa ngexesha le-SIT. Ezinye izakhono zokuhlangabezana ziquka:
- Uqeqesho lokuphumula olusisigxina
- Ulawulo lokuphefumula
- Ukudlala indima
- Ukucinga okulungileyo
Izilungiso zokulungiswa Emva kweCarcer kunye ne-Stop! U buchule
Uninzi lwezigulane lunokutshintshela ubomi babo emva kobunzima bonyango lomhlaza, kodwa ngelinye ilanga, ezinye aziyikuhlakulela ingxaki yokuguqulwa, kuquka i-agoraphobia, i- phobia yoluntu , (i-disability disorder disorder) okanye i-phobia ethile.
Isigulane kunye neengxaki zokuguqulwa kwamathuba amava kunye neengxaki ezithile zengxaki ezinzima kunokuba zilindeleke kwaye zibangele iingxaki ekhaya okanye emsebenzini.
Yeka! I-Technique enye icandelo lesicwangciso soonyango esinokukunceda ukuphucula umgangatho wobomi kwizigulane ezineengxaki zokuhlengahlengiswa emva kokunyangwa komhlaza.
Ukuphazamiseka kwezilungiso ngaphambi kokuba, kunyaka kunye nangemva kokunyanga komhlaza kunokuba yinkxalabo yengqondo efuna iikhokelo zobugcisa ukuba uphumelele unyango.
Umzekelo: Ukuba ufumana ukhathazeka, Misa! I-Technique inokukunceda ufumane iimvakalelo zakho phantsi kolawulo.
Imithombo:
I-Cancer.gov: Ukuxhalabisa kunye nexinzelelo kunokuthintela umgangatho wobomi bezonyango ngeCarcer kunye neMindeni yabo (2015).
> https://www.cancer.gov/about-cancer/coping/feelings/anxiety-distress-pdq.
I-CounselingDirectory.uk: Ezinye i-OCD & Iingcebiso kunye neCandelo lokuxhalabisa - Ukuyeka iingcamango eziphindaphindiweyo. > http://www.counselling-directory.org.uk/counselloradvice10268.html.
I-Psychology namhlanje: Kutheni ukuCima ukuCima akusebenzi (2010). > https://www.psychologytoday.com/blog/anxiety-files/201007/why-thought-stopping-doesn-t-work.
ISebe lezeMpilo leSebe lezeMpilo laseMelika: Ulwaphulo olusiseko lweMpilo yengqondo lwabaNcinci beRhwebo lwaBantu. > https://aspe.hhs.gov/pdf-report/providence-based-mental-health-reatance-production-vic-human-trafficking.