I-CBT inokunceda ukukhulula iimpawu zokuxhalabisa
I-CBT yonyango yokuziphatha (uhlobo lweengqondo) oluqhelekileyo lisetyenziselwa ukuphatha iingxaki zokuxhalabisa, njengengxaki yokukhathazeka ngokubanzi (GAD), ukukhathazeka kwemizwelo kunye nokukhathazeka kokutya.
I-CBT yinkcazo yeengxoxo kunye neengxaki ezijoliswe ngxaki, ezijoliswe kwingcamango eyaziwayo ngokuchasene nabangenangqiqo. Ngokuqhelekileyo unyango lwexesha elifutshane kodwa lunokuba luninzi ukuba iimpawu zakho zihlala zixakeka kwaye zithatha ixesha.
Enye yeenjongo eziphambili ze-CBT kukukunceda ukuba ube yintsapho yakho.
Ukuba une-GAD, i-CBT inokuphucula kakhulu impawu zakho, nangona emva kokuba unyango luphela. I-CBT inokunciphisa imfuno yeyeza .
Ukusebenzisana ne-Psychotherapeal Treatment
I-CBT yenziwa ngokubanzi ngabagqirha abaqeqeshwe kwi-psychotherapy. I-CBT therapists zivame ukuba zisebenzayo ngexesha leseshoni. Isitala sabo sinokuhluka phakathi kwezemfundo, ukuxoxa kunye nokubonakalisa.
Umgqirha we-CBT unokuba nguthambo wezifo zengqondo, isazi seengqondo, unontlalontle, okanye umcebisi wezempilo yengqondo . Ukuba unomdla ekuzameni i-CBT, cela umgqirha ubona malunga nesiqalo sabo sokuqeqeshwa okanye ufune umqeqeshi we-CBT owaziwayo ngokusebenzisa imithombo yokudlulisela njengeMbutho weZenzo zokuziphatha kunye neCognitive Treatment okanye i-Anxiety and Depression Association of America.
Iiseshoni ze-CBT ngokuqhelekileyo zicwangciselwe kanye kanye ngeveki.
Ukuba iimpawu zakho ziphazamisa kakhulu umsebenzi wakho wemihla ngemihla okanye ungumsha wonyango, ugqirha wakho angathanda ukukubona kabini ngeveki kwiiveki ezimbalwa. Emva kweenyanga ezimbalwa zeeseshoni zeveki, ukuba wena kunye nomgulisi wakho uyavuma ukuba iimpawu zakho ziphucula, unokuhlela ukuba udibene rhoqo-mhlawumbi kabini ngenyanga.
Njengoko usondela ekupheleni kwonyango, unokudibana nokuba ungaphantsi kancinci-kanye ngenyanga okanye kanye nenye enye inyanga ukuqinisekisa ukuba ulawula ngokwaneleyo iimpawu eziqhelekileyo okanye izithintelo.
Nangona emva kokuba ixesha lakho lotyando lugqityiwe, unokufumanisa kukunceda ukubuyela kwiphrofayili yakho kwiiseshoni zoxhaswa ngezinye izihlandlo. Ezi ntla nganiso zisebenza njengongeniso kunye nokuhlaziywa kwizakhono ezincedo ngokukhethekileyo kuwe.
Iinqununu eziphambili ze-CBT
Ukungenelela kwe-CBT kubandakanya imfundo malunga nokuxhalabisa, ukuqonda ngakumbi malunga nokukhathazeka kwakho ngokuzijonga, ukufunda ukuphumla , ukulawula iingcamango ezibangela ukuxhalabisa usebenzisa iindlela ezahlukeneyo zonyango, ukuxhala, kunye neengxaki zokusombulula iingxaki ezinokulindela nokuxhalabisa .
Ngokubanzi, ezi zixhobo zibonisa imimandla ebalulekileyo efunekayo yenguqu:
- Iingcamango eziphosakeleyo (okanye iinkolelo eziphosakeleyo )
- Ukuvavanya ukuchaneka kweengcamango
- Ukusetyenziswa ngokuphindaphindiweyo
- Ukunciphisa ukuziphatha kokuphepha
- Ukuphucula ubuchule bokulungisa nokulungisa iingxaki
Iiseshoni ze-CBT zihlelwe kakuhle. I-ajenda yeentlanganiso iya kuvunyelwana nguwe kunye nodokotela wakho ekuqaleni kokuqeshwa. Isitayela esisebenzisanayo siyaqhubeka kwiseseshoni, njengoko usebenza kunye nomgqirha wakho ukugubungela ubuninzi bee-ajenda ezinokwenzeka.
Emva kokuseka isicwangciso somhlangano wakho, umsebenzi wesikolo uhlaziywa. I-CBT therapists bahlala benika umsebenzi wesikolo. Oku kunokufunda ngokumalunga nesihloko esibalulekileyo sonyango okanye ingaba isabelo esibhaliweyo okanye sokuziphatha ukulandelela iinkalo zokuxhalaba kunye nokuncedisa iindlela ezintsha zokucinga okanye ukwenza.
Ukulandela ukuhlaziywa komsebenzi wesikolo, izihloko ezintsha okanye eziqhubekayo zibhekiswe. Ezi zingakha ukwakha umsebenzi wesikolo, zixubene nento eyenziwe ebomini bakho ukususela kwintlanganiso yakho yokugqibela, okanye udibanise neminye imiba ebonakala ibalulekile kuwe kunye nonyango wakho. Ekugqibeleni kwiseseshoni, isabelo esitsha-umsebenzi owenzayo phakathi kweeseshoni ukufumana uninzi kunyango-uya kuvunywa.
> Imithombo
> Craske MG, Barlow, DH. Ubuchule bokuxhalabisa kwakho kunye neNcwadi yokuSebenza yokukhathazeka (2 edition). KuDH Barlow (Umhla.) Unyango osebenzayo. ENew York: i-Oxford University Press.
> UNewman MG, uCrits-Christoph PF, uSzkodny LE. Ukuxhalabisa Okuqhelekileyo. KwiL Castonguay & T Oltmanns (u-Ed.), I-Psychopathology: Kusuka kwiSayensi ukuya kwiNzululwazi. INew York: I-Guilford Press, ngo-2013, iphe. 62-87.