Indlela yokulahla izimo zengqondo ezilimazayo engazi lutho ezisivimbela ukuba siphile ngenjabulo nokwanelisa thina ngokwethu? Indlela ye-cognitive behavioral therapy (CBT) ihloselwe ukuxazulula le nkinga. Sikhumbula umsunguli wayo, u-Aaron Beck, sishicilela indatshana yokuthi i-CBT isebenza kanjani.

NgoNovemba 1, 2021, u-Aaron Temkin Beck washona - udokotela wengqondo waseMelika, uprofesa wezifo zengqondo, owangena emlandweni njengomqambi wesiqondiso sokuziphatha kwengqondo ku-psychotherapy.

“Isihluthulelo sokuqonda nokuxazulula izinkinga ezingokwengqondo sisengqondweni yesiguli,” kusho isazi sokusebenza kwengqondo. Indlela yakhe eyisisekelo yokusebenza ngokudangala, ama-phobias kanye nokukhathazeka kokukhathazeka ibonise imiphumela emihle ekwelapheni namakhasimende futhi isithandwa ochwepheshe emhlabeni jikelele.

Yini?

Le ndlela yokwelashwa kwengqondo iheha ukwazi futhi isiza ukuqeda imibono engaguquki kanye nemibono ecatshangelwayo esiphuca inkululeko yokuzikhethela futhi isiqhubele ekubeni senze ngokwephethini.

Indlela ivumela, uma kunesidingo, ukulungisa iziphetho eziqulekile, "ezizenzakalelayo" zesiguli. Uzibona njengeqiniso, kodwa empeleni zingasonta kakhulu izehlakalo zangempela. Le micabango ivame ukuba umthombo wemizwa ebuhlungu, ukuziphatha okungafanele, ukucindezeleka, ukuphazamiseka kokukhathazeka, nezinye izifo.

Isimiso sokusebenza

Ukwelashwa kusekelwe emsebenzini ohlangene womelaphi kanye nesiguli. Umelaphi akasifundisi isiguli indlela yokucabanga ngendlela efanele, kodwa kanye naye uyaqonda ukuthi uhlobo lokucabanga okuvamile luyamsiza yini noma luyamvimbela. Isihluthulelo sempumelelo ukuhlanganyela okusebenzayo kwesiguli, esingeke sisebenze kuphela ngezikhathi, kodwa futhi senze umsebenzi wesikole.

Uma ekuqaleni ukwelashwa kugxile kuphela ezimpawu nezikhalazo zesiguli, kancane kancane iqala ukuthinta izindawo ezingenalutho zokucabanga - izinkolelo eziyinhloko, kanye nezenzakalo zobuntwana ezithonye ukubunjwa kwazo. Isimiso sempendulo sibalulekile - umeluleki uhlale ehlola ukuthi isiguli siqonda kanjani okwenzekayo ekwelapheni, futhi sixoxisane naye ngamaphutha angenzeka.

Progress

Isiguli, kanye ne-psychotherapist, thola ngaphansi kwaziphi izimo inkinga izibonakalisa: ukuthi "imicabango ezenzakalelayo" ivela kanjani nokuthi iyithinta kanjani imibono yakhe, okuhlangenwe nakho nokuziphatha. Esigabeni sokuqala, umelaphi ulalela ngokucophelela isiguli, futhi ngokulandelayo baxoxa ngokuningiliziwe imicabango nokuziphatha kwesiguli ezimweni eziningi zansuku zonke: ucabangani lapho evuka? Kuthiwani ngesidlo sasekuseni? Umgomo uwukwenza uhlu lwezikhathi nezimo ezibangela ukukhathazeka.

Khona-ke umelaphi nesiguli bahlela uhlelo lomsebenzi. Kuhlanganisa imisebenzi okufanele uyiqedele ezindaweni noma ezimweni ezibangela ukukhathazeka - gibela ikheshi, udle isidlo sakusihlwa endaweni yomphakathi ... Lezi zivivinyo zikuvumela ukuthi uhlanganise amakhono amasha futhi ushintshe kancane kancane ukuziphatha. Umuntu ufunda ukungaqinisi futhi abe ngokwezigaba, ukubona izici ezihlukene zesimo senkinga.

Umelaphi uhlale ebuza imibuzo futhi echaza amaphuzu azosiza isiguli siqonde inkinga. Iseshini ngayinye ihlukile kuneyangaphambili, ngoba isikhathi ngasinye isiguli siya phambili kancane futhi sijwayela ukuphila ngaphandle kokusekelwa ngumelaphi ngokuhambisana nemibono emisha, eguquguqukayo.

Esikhundleni sokuthi "ufunde" imicabango yabanye abantu, umuntu ufunda ukuhlukanisa eyakhe, uqala ukuziphatha ngendlela ehlukile, futhi ngenxa yalokho, isimo sakhe somzwelo siyashintsha. Ehlise umoya, azizwe ephila futhi ekhululekile. Uqala ukuba umngane wakhe futhi ayeke ukwahlulela yena nabanye abantu.

Kukuziphi izimo lapho kudingekile?

Ukwelashwa kwengqondo kuphumelela ekubhekaneni nokucindezeleka, ukwesaba, ukukhathazeka komphakathi, ukuphazamiseka okuphoqelekile, kanye nokuphazamiseka kwemikhuba yokudla. Le ndlela iphinde isetshenziselwe ukwelapha uphuzo oludakayo, ukuluthwa izidakamizwa ngisho nengqondo (njengendlela esekelayo). Ngesikhathi esifanayo, ukwelashwa kwengqondo kulungele futhi ukubhekana nokuzethemba okuphansi, ubunzima bobudlelwane, ukulindela ukuphelela, nokuhlehlisa izinto.

Ingasetshenziswa kokubili emsebenzini ngamunye nasemsebenzini nemindeni. Kodwa akufanelekile kulezo ziguli ezingakakulungeli ukuba nengxenye esebenzayo emsebenzini futhi zilindele ukuthi umelaphi anikeze iseluleko noma avele ahumushe okwenzekayo.

Ukwelashwa kuthatha isikhathi esingakanani? Malini lokhu?

Inani lemihlangano lincike ekuzimiseleni kweklayenti ukusebenza, enkingeni yenkinga kanye nezimo zokuphila kwakhe. Iseshini ngayinye ithatha imizuzu engama-50. Inkambo yokwelashwa ivela kumaseshini angama-5-10 izikhathi ezi-1-2 ngesonto. Kwezinye izimo, ukwelashwa kungathatha isikhathi esingaphezu kwezinyanga eziyisithupha.

Umlando wendlela

1913 Isazi sokusebenza kwengqondo saseMelika uJohn Watson ushicilela izihloko zakhe zokuqala ezikhuluma ngokuziphatha. Unxusa ozakwabo ukuba bagxile kuphela ekutadisheni ukuziphatha komuntu, ekutadisheni ukuxhumana "i-stimulus yangaphandle - ukusabela kwangaphandle (ukuziphatha)".

1960. Umsunguli we-rational-emotional psychotherapy, isazi sokusebenza kwengqondo saseMelika u-Albert Ellis, umemezela ukubaluleka kwesixhumanisi esimaphakathi kulolu chungechunge - imicabango yethu nemibono (cognitions). Uzakwabo u-Aaron Beck uqala ukufunda umkhakha wolwazi. Ngemva kokuhlola imiphumela yezindlela zokwelapha ezihlukahlukene, wafinyelela isiphetho sokuthi imizwelo yethu nokuziphatha kwethu kuxhomeke endleleni yokucabanga kwethu. U-Aaron Beck waba umsunguli we-cognitive-behavioral (noma nje ukuqonda) kwengqondo.

shiya impendulo