Ukugwema ukuziphatha, kwimeko yokukhathazeka kweentlalo (SAD) , zizinto abantu abazenzayo, okanye abazenzi ukunciphisa uxhalabo malunga neemeko zentlalo. Ezi ziphatha ziyingxaki kuba ekugqibeleni zenza ukongeza ukwesaba. Ukuphepha ukuziphatha kungathatha iifom ezintathu ezahlukeneyo: ukuphepha, ukuphepha okanye ukuphepha.
Ukuphepha
Ukuziphatha okunyanzelekileyo ukuphepha kukubandakanya ukuphepha ngokupheleleyo kwimeko yoluntu eyoyika.
Umzekelo, umntu oyikayo ukuthetha koluntu unako
- ukula iklasi apho kufuneka anike inkulumo
- utshintshe imisebenzi ukuze ugweme ukunikela
- ahluleki ukubonisa umcimbi onjengomtshato okanye ibhaso apho kulindeleke ukuba athethe phambi kwabanye
Baleka
Xa ukuphepha konke kungenakwenzeka, ukuziphatha okuphunyukileyo kunokusetyenziswa njengendlela yokujongana neemeko eziloyiko. Ukusinda kukubandakanya ukushiya okanye ukuphunyuka kwiimeko zesimo sentlalontle okanye yentsebenzo. Ezinye imizekelo yokuphunyuka ziquka
- ukushiya intlanganiso kusasa
- ehamba phakathi kwentetho
- ukufihla kwindawo yokuphumla ngexesha lesidlo sakusihlwa
UkuKhuselwa okuKhethekileyo
Xa kungabikho ukuphepha okanye ukuphepha, kunokwenzeka ukuba ukuphepha okukhethiweyo (kwaziwa nangokuziphatha okukhuselekileyo) kunokunciphisa imizwa yokuxhalaba ngexesha lezenhlalakahle okanye zentsebenzo. Ukuziphatha okukhuselekileyo ngokuqhelekileyo kunciphisa okanye ukulawula amava akho kwimeko. Ukuziphatha okukhuselekileyo kunokubandakanya izinto ezinje
- ukuphepha ukujongana kwamehlo
- ukuwela iingalo zakho ukufihla ukugubha
- ukusela okanye ukusebenzisa iziyobisi
- ukuhamba
- ehlezi ngasemva kweklasi
Ngaba Ndisebenzisa Ukukhusela Okukhuselekileyo?
Ukuba ukuziphatha okukhuselekileyo kuye kwaba yindlela yokuphila kuwe, kunokuba kunzima ukukwazi ukuba uyayisebenzisa. Basenokuba iindlela zokuziphatha ukuba ngoku awaziyo ukuba kuya kuba njani ukungawasebenzisi.
Ukuba uqhubeka uziva uxhalabele kwiimeko nangemva kokujongana namaxesha amaninzi, oku kuyinkcazelo enokuthi usebenzise ukuziphatha okukhuselekileyo.
Qaphela imeko apho ujamelana nayo rhoqo kodwa oko kukubangela ukuba uxhalabise-kwaye ukhethe oko ungakwenzayo kwezo zimo ukuphepha ukuziva uxhala, njengokuthetha ngokukhawuleza, ukuphepha ukujonga, okanye ukugqoka iimpahla ezicacekileyo ukuze ungalandeli. Nangona ungasebenzisi iziphatho zokuphepha kuza kubangela ukhathazeka okwexesha elifutshane, phezu kwexesha elide, kuya kukunceda ukunqoba uxhalaba lwakho.
Ukuphepha Kugcina Ukukhathazeka
Ingxaki ngokuziphatha kokuphepha kukuba zigcina iimpawu zokuxhalaba. Ukuba uhlala uphephe ukunikela iintetho , okanye ukuba uthetha kuphela iintetho ngaphandle kokujonga ubuso, ukukhathazeka kwakho ngokunikela intetho akuyi kunciphisa.
Ezi ziphatha ziyakuthintela ukuqokelela ubungqina obuchasayo iinkolelo zakho ezibhekiselele kwiimeko zentlalo. Umzekelo, ukuba uhlala ushiya iplanga kwindawo yokuqala yoxhala, awunaso ithuba lokufunda ukuba ukuba uhlala ixesha elide ngokwale imeko, ukuxhalaba kwakho ekugqibeleni kuya kuncipha.
Esikhundleni sokugwema ukunikela iintetho, okanye ukuzithumela kuphela "ngendlela ephephile", kufuneka udityaniswe ukunikela iintetho ngaphandle kokuphepha, ukusinda okanye ukusebenzisa iindlela zokuphepha.
- I-ctnitive-behavioral therapy (CBT) ijolise ukuchonga iimpawu zokuphepha nokubonelela kwimeko eyoyikisayo.
- Ukwamkelwa kunye nokuzibophezela kwonyango (UMTHETHO) ukufundisa indlela yokunciphisa impembelelo yengcinga yakho yokuxhalabisa ekuqhubekeni komjikelezo wesifo kunye nokuxhalabisa.
Enyanisweni, uphando luye lwabonisa ukuba unyango lwezonyango (enye inxalenye ye-CBT) yesifo sengxaki yokuxhalabisa abantu ayiyi kusebenza kangangoko xa umntu usebenzisa iindlela zokuphepha. Oku kuphakamisa ukuba ukunciphisa ukusetyenziswa kwakho kokuziphatha kokukhusela xa ukufaka unyango kunokunceda ukunika umphumo ongcono.
Solution-Minute Solution
Ngaba ufuna indlela esheshayo yokunciphisa ukuphepha kwakho?
Dweba kwimigaqo yonyango olukhankanywe ngasentla. Umzekelo, unokwenza oku okulandelayo:
Ukuba unesifiso sokufihla kwindawo yokuhlambela kwiqela elilandelayo oya kuyo, zithembisa ukuba uphume emva okungenani imizuzu emihlanu ngaphambi kokuba ubuyele.
Kancinci usebenze ngendlela eya kwixesha elide lokubuyela kwiqela.
Ukuba uneengcinga ezifana nalezi zilandelayo:
Wonke umntu makangacinga ukuba ndiyingozi kwaye ndiyamkhathaza
kuthetha into efana nawe
Oku kuyathakazelisa, kodwa ingcinga nje. Andifanele ndivumele ukuba kungandikhathaze. Yiyo kanye into engqondweni yam xa ndilapha kwezi meko.
ILizwi
Nangona ukuphepha kukugcina uxhalabe, qaphela ukuba uhambe ngokuthe ngcembe kwiimeko ezichasayo emva kwexesha elide lokusebenzisa ukhuseleko kunye nokuphepha. Kungcono usebenze ngokuthe ngcembe ekunciphiseni ukusetyenziswa kwakho kwezi ziphatha ngelixa ukwandisa ixesha elichithwe kwiimeko ezikukhathazayo.
> Imithombo:
Antony, MM, Stein, MB. I-Oxford incwadi yokuxhalabisa kunye neengxaki ezihambelanayo. ENew York: i-Oxford University Press; 2008.
Hoffman, SG, Otto, MW. Ukunyangwa kwengqondo yokuziphatha kwengxaki yokuxhalabisa abantu. I-Boca Raton, FL: I-CRC Press; 2008.
Markway, BG, Markway, GP. Ndibuhlungu Ngamahloni. ENew York: I-Press yaseSt. Martin; 2003.
> Piccirillo ML, Taylor Dryman M, Heimberg RG. Ukhuselo lweeNkcukacha eziKhuselekileyo kwiZikolo eziPhezulu ezineenkxalabo zentlalo: Izikhokelo zokuHlola kunye neKamva. Behav Ther . 2016; 47 (5): 675-687. i-doi: 10.1016 / j.beth.2015.11.005.