Okuqukethwe
Izindlela zokwelapha ezi-5 zokuqeda ukukhathazeka
I-Cognitive Behavioral therapy (CBT) ukudambisa ukukhathazeka
Ubani i-CBT?
I-CBT ngokuyinhloko ihloselwe abantu abathambekele ezinkingeni zokukhathazeka. Ingasiza abantu abane-panic disorder, ukukhathazeka okujwayelekile, ukuphazamiseka kwengcindezi yangemva kwenhlekelele, ukuphazamiseka okuphoqelekile, i-social phobia noma amanye ama-phobias athile. Iyasebenza futhi ezimeni zokucindezeleka kanye nezinkinga ezihlobene nazo njengokuphazamiseka kokulala, izimo zokuthembela, noma ukuphazamiseka kwemikhuba yokudla. Izingane zingenza noma yini ukuze zilandele i-CBT (ukuchama embhedeni, ukwesaba esikoleni, izinkinga zokuziphatha, ukuxakeka ngokweqile…).
Isebenza kanjani i-CBT?
I-CBT ayiyona indlela yokwelapha engaguquki, iyavumelana nezimo ngokwesiguli ngasinye futhi kuseyindaba yentuthuko. Kuthatha uhlobo lweseshini yomuntu ngamunye noma yeqembu. Sekukonke, ukuchaza iziyaluyalu zesiguli, i-CBT ayinandaba kangako nomlando waso odlule kunasesimweni sakhe samanje - indawo ahlala kuyo neyomsebenzi, izinkolelo zakhe, imizwelo nemizwelo -. Njengoba igama layo lisikisela, Ukwelashwa Kokuziphatha Nengqondo ihlose ukuguqula imicabango yesiguli ukuze ibe nomthelela omuhle ekuziphatheni kwaso. Kuqala esimisweni sokuthi yimicabango yethu, ukuhumusha kwethu izehlakalo ezibeka indlela yethu yokuba khona nokwenza kwethu. Lokhu kwelashwa kuhloswe ukubhekana nesiguli ngezimo ezicindezelayo, ukuguqula izinkolelo nezincazelo eziwumsuka wokwesaba kwaso, nokwazisa ukuzethemba kwaso. Ukuthola ukuziphatha okusha, isiguli sidingeka ukuthi senze inombolo ethile yokuzivocavoca - ngokusebenzisa umcabango, bese izimo zangempela - okumenza abe ngumdlali wangempela ekubuyiseleni kwakhe. Ubuye abe nethuba lokuzivocavoca phakathi kwamaseshini amabili. Umelaphi ube esethatha indima yokuba umlingani, ngisho “nomqeqeshi” endleleni yesiguli eya ekululameni, ngokubuza imibuzo, ngokunikeza ukwaziswa, nokumkhanyisela ngokungabi nangqondo kwemicabango nokuziphatha kwaso.
Ihlala isikhathi esingakanani i-CBT?
I-CBT ngokuvamile iyinkambo emfushane yokwelapha, kusukela emasontweni ambalwa kuya ezinyangeni ezimbalwa, ngesilinganiso seseshini eyodwa ngesonto. Nokho, ingahlala isikhathi eside kuye ngecala. Iseshini yomuntu ngamunye ithatha phakathi kwesigamu sehora nehora, kanti amaseshini eqembu phakathi kuka-2h no-2h30.
Okubhekwayo A. Gruyer, K. Sidhoum, Ukwelashwa Kokuziphatha Nokuqonda, psycom.org, 2013 [kuboniswane ngomhla ka-28.01.15] S. Ruderand, CBT, izindlela zokwelapha zokuziphatha nezokuqonda, ixhala-depression.fr [kuxhunywe ku-28.01.15] |