Ngaphakathi kohlaka lwethiyori ka-Albert Bandura, abacwaningi u-Watson noTharp (Watson noTharp, 1989) baphakamise ukuthi inqubo yokuzithiba ngokuziphatha iqukethe izinyathelo ezinhlanu eziyinhloko. Kubandakanye ukukhomba ukuziphatha okufanele kuthinteke, ukuqoqa idatha eyisisekelo, ukuklama uhlelo lokukhulisa noma ukunciphisa imvamisa yokuziphatha okuqondiwe, ukuqalisa nokuhlola uhlelo, nokunqamula uhlelo.
- Incazelo yendlela yokuziphatha. Isigaba sokuqala sokuzithiba incazelo yendlela yokuziphatha edinga ukuguqulwa. Ngeshwa, lesi sinyathelo esiwujuqu sinzima kakhulu kunalokho umuntu angase akucabange. Abaningi bethu bavame ukubiyela izinkinga zethu ngokwezici zobuntu ezingezinhle ezingacacile, futhi kuthatha umzamo omkhulu ukuchaza ngokucacile ukuziphatha okusobala okusenza sicabange ukuthi sinalezo zici. Uma owesifazane ebuzwa ukuthi yini angayithandi ngokuziphatha kwakhe, khona-ke impendulo ingazwakala: "I-caustic kakhulu." Lokhu kungase kube iqiniso, kodwa ngeke kusize ukudala uhlelo lokushintsha ukuziphatha. Ukuze sibhekane nenkinga ngempumelelo, sidinga ukuhumusha izitatimende ezingacacile mayelana nezici zobuntu zibe izincazelo ezinembile zezimpendulo ezithile ezibonisa lezo zici. Ngakho-ke owesifazane ocabanga ukuthi «ubhuqa kakhulu» angasho izibonelo ezimbili zokusabela okuzidlayo okungabonisa ukubhuqa kwakhe, athi, ukululaza umyeni wakhe phambi kwabantu nokujezisa izingane zakhe. Lokhu ukuziphatha okuqondile angasebenza kukho ngokohlelo lwakhe lokuzithiba.
- Ukuqoqwa kwedatha eyisisekelo. Isinyathelo sesibili sokuziqapha ukuqoqa ulwazi oluyisisekelo mayelana nezici ezithonya ukuziphatha esifuna ukukushintsha. Eqinisweni, kufanele sibe okuthile kososayensi, singagcini nje ngokuqaphela ukusabela kwethu, kodwa futhi siqophe imvamisa yokwenzeka kwazo ngenjongo yempendulo nokuhlola. Ngakho, umuntu ozama ukubhema kancane angabala inani likagwayi obhenywa ngosuku noma phakathi nenkathi ethile yesikhathi. Futhi, umuntu ozama ukwehlisa isisindo ngokuhlelekile ugcwalisa itafula ngemiphumela yesisindo sansuku zonke izinyanga ezimbalwa. Njengoba kungabonakala kulezi zibonelo, kuthiyori yokuqonda komphakathi, ukuqoqa idatha enembile mayelana nokuziphatha okudingeka kushintshwe (kusetshenziswa iyunithi ethile yokulinganisa efanele) akufani nhlobo nokuziqonda komhlaba wonke okugcizelelwe kwezinye izindlela zokwelapha. Lokhu kusebenza kokubili emcabangweni kaFreud wokungena ezinqubweni zokuquleka kanye nesidingo esimisiwe ku-yoga ne-Zen sokugxila kokuhlangenwe nakho kwangaphakathi. Isizathu salesi sinyathelo sokuzilawula ukuthi umuntu kufanele aqale akhombe ngokucacile ukuphindeka kokuziphatha okuthile (okuhlanganisa nesisusa esiyinhloko esikubangelayo kanye nemiphumela) ngaphambi kokuthi akwazi ukukushintsha ngempumelelo.
- Ukuthuthukiswa kohlelo lokuzithiba. Isinyathelo esilandelayo sokushintsha ukuziphatha kwakho ukuthuthukisa uhlelo oluzoshintsha ngempumelelo imvamisa yokuziphatha okuthile. Ngokusho kukaBandura, ukushintsha imvamisa yalokhu kuziphatha kungafinyelelwa ngezindlela eziningi. Ikakhulukazi ukuziqinisa, ukuzijezisa, nokuhlelwa kwemvelo.
a. Ukuziqinisa. U-Bandura ukholelwa ukuthi uma abantu befuna ukushintsha ukuziphatha kwabo, kufanele bahlale beziklomelisa ngokwenza lokho abakufunayo. Nakuba isu eliyisisekelo lilula, kunokucatshangelwa ekuklameni uhlelo olusebenzayo lokuziqinisa. Okokuqala, njengoba ukuziphatha kulawulwa imiphumela yako, kuphoqa umuntu ukuba ahlele leyo miphumela kusengaphambili ukuze athonye ukuziphatha ngendlela ayifunayo. Okwesibili, uma ukuziqinisa kuyisu elithandwayo ohlelweni lokuzithiba, kuyadingeka ukukhetha isikhuthazo sokuqinisa esitholakala ngempela kumuntu. Ngokwesibonelo, ohlelweni oluklanyelwe ukuthuthukisa indlela yokufunda, umfundi wayengalalela amakhasethi azithandayo kusihlwa uma efunda amahora amane phakathi nosuku. Futhi ubani owaziyo? Ngenxa yalokho, mhlawumbe amamaki akhe nawo azothuthuka - okuzoba ukuqinisa okuvulekile! Ngokufanayo, ohlelweni lokwandisa umsebenzi womzimba, umuntu angasebenzisa i-$ 20 ezingutsheni (i-self-regulated reinforcer) uma ehamba amakhilomitha angu-10 ngesonto (ukuziphatha okulawulwayo).
b. ukuzijezisa. Ukuze kuncishiswe ukuphindaphinda kokuziphatha okungafuneki, umuntu angaphinde akhethe isu lokuzijezisa. Nokho, isici esibalulekile sokujezisa siwukuthi abaningi bakuthola kunzima ukuzijezisa njalo uma behluleka ukufeza lokho abakufunayo. Ukubhekana nalokhu, uWatson noTharp batusa ukugcina iziqondiso ezimbili engqondweni (Watson noTharp, 1989). Okokuqala, uma amakhono okufunda, ukubhema, ukudla ngokweqile, ukuphuza, amahloni, nanoma yini, kuyinkinga, kungcono ukusebenzisa isijeziso kanye nokuziqinisa. Inhlanganisela yemiphumela ephikisayo nejabulisayo yokuzilawula ingase isize uhlelo lokushintsha ukuziphatha luphumelele. Okwesibili, kungcono ukusebenzisa isijeziso esithambile - lokhu kuzokwandisa amathuba okuthi kuzozilawula.
c. Ukuhlela imvelo. Ukuze ukusabela okungafuneki kwenzeke kancane, kuyadingeka ukushintsha indawo ezungezile ukuze noma izisusa ezandulela ukusabela noma imiphumela yalokhu kusabela ishintshe. Ukuze agweme isilingo, umuntu angagwema izimo ezilingayo, okokuqala, noma, okwesibili, azijezise ngokuwela kuzo.
Isimo esijwayelekile sabantu abakhuluphele abazama ukunciphisa ukudla kwabo kuyisibonelo esiphelele. Ngokombono we-socio-cognitive theory, ukudla ngokweqile akuyona into engaphezu komkhuba omubi - kuwukudla ngaphandle kwesidingo somzimba ekuphenduleni isikhuthazo esibalulekile semvelo, esisekelwa imiphumela esheshayo ejabulisayo. Ukuzibheka ngokucophelela kungakhomba izinkomba ezibalulekile zokudla ngokweqile (isb., ukuphuza ubhiya nokuhlafuna ama-saline crackers ngenkathi ubukele i-TV, noma ukwanda kwesifiso sokudla lapho ucasukile ngokomzwelo). Uma lezi zisusa eziyinhloko zihlonzwe ngokunembile, kuba nokwenzeka ukuhlukanisa impendulo yokudla kuzo. Isibonelo, umuntu angase aphuze i-soda yokudla noma angadli noma angaphuzi lutho ngenkathi ebukele i-TV, noma athuthukise ezinye izindlela zokusabela ekucindezelekeni ngokomzwelo (njengokuphumula kwemisipha noma ukuzindla).
- Ukuqaliswa nokuhlolwa kohlelo lokuziqapha. Uma uhlelo lokuzilungisa seluklanyiwe, isinyathelo esilandelayo esinengqondo ukulenza nokulungisa lokho okubonakala kudingekile. U-Watson noTharp baxwayisa ngokuthi impumelelo yohlelo lokuziphatha idinga ukuqapha njalo phakathi nesikhashana ukuze ungaphinde ubuyele ekuziphatheni okudala ukuzilimaza (Watson noTharp, 1989). Indlela enhle kakhulu yokulawula inkontileka yomuntu siqu - isivumelwano esibhaliwe esinesithembiso sokubambelela ekuziphatheni okufunayo nokusebenzisa imivuzo efanele nezijeziso. Imibandela yesivumelwano esinjalo kufanele icace, ingaguquki, ibe mihle futhi ithembeke. Kuyadingeka futhi ukuthi ngezikhathi ezithile ubuyekeze imigomo yenkontileka ukuze uqiniseke ukuthi inengqondo: abaningi bazibekela imigomo ephakeme ngokungenangqondo ekuqaleni, okuvame ukuholela ekuhlazekeni okungadingekile nasekunganakeni kohlelo lokuzithiba. Ukuze lolu hlelo luphumelele ngangokunokwenzeka, okungenani omunye umuntu oyedwa (umngane womshado, umngane) kufanele ahlanganyele kulo. Kuvele ukuthi kwenza abantu baluthathele phezulu lolu hlelo. Futhi, imiphumela kufanele ichazwe kabanzi kwinkontileka ngokuya ngemiklomelo nezijeziso. Okokugcina, imivuzo nezijeziso kufanele kube ngokushesha, okuhlelekile, futhi kwenzeke ngempela—hhayi nje izithembiso zamazwi noma izinhloso ezishiwo.
U-Watson no-Tharp baveza amanye amaphutha avame kakhulu ekusetshenzisweni kohlelo lokuziqapha (Watson noTharp, 1989). Lezi yizimo lapho umuntu a) ezama ukufeza okuningi, ngokushesha kakhulu, ngokubeka imigomo engenangqondo; b) ivumela ukubambezeleka okude ekuklomeliseni ukuziphatha okufanele; c) usungula imivuzo ebuthakathaka. Ngokunjalo, lezi zinhlelo azisebenzi ngokwanele.
- Ukuqedwa kohlelo lokuzigada. Isinyathelo sokugcina senqubo yokuthuthukisa uhlelo lokuzibheka ukucacisa izimo lapho lubhekwa njengeluphelele. Ngamanye amazwi, umuntu kufanele achaze ngokunembile futhi ngokugcwele imigomo yokugcina - ukuvivinya umzimba njalo, ukuzuza isisindo esimisiwe, noma ukuyeka ukubhema phakathi nesikhathi esinqunyiwe. Ngokuvamile, kuyasiza ukumisa uhlelo lokuziqapha ngokunciphisa kancane kancane imvamisa yemiklomelo ngokuziphatha okufunayo.
Uhlelo olwenziwe ngempumelelo lungase luvele lunyamalale ngokwalo noma ngomzamo omncane wokuqaphela ngasohlangothini lomuntu. Ngezinye izikhathi umuntu angazinqumela ukuthi uzoqeda nini futhi kanjani. Nokho, ekugcineni umgomo uwukudala ukuziphatha okusha nokuthuthukisiwe okuhlala phakade, njengokufunda kanzima, ukungabhemi, ukuzivocavoca njalo nokudla ngendlela efanele. Yiqiniso, umuntu kufanele ahlale ekulungele ukuphinda asungule amasu okuzithiba uma izimpendulo ezingalungile zivela futhi.