Njira 9 za CBT Zopezera Maganizo Abwino

Zamkati

• Ndi njira ziti zomwe zimagwiritsidwa ntchito ndi CBT?
• 1. Kukonzanso kuzindikira kapena kukonzanso
• 2. Kupeza motsogoleredwa
• 3. Chithandizo chakuwonetseredwa
• 4. Zolemba ndi zolemba
• 5. Kukonzekera zochitika ndi kuyambitsa machitidwe
• 6. Kuyesera mayendedwe
• 7. Njira zopumulira komanso kuchepetsa nkhawa
• 8. Kuchita maudindo
• 9. Kuyandikira motsatizana
• Kodi chimachitika ndi chiyani pagawo la CBT?
• Kodi CBT ingathandize ndi chiyani?
• Kodi pali zoopsa zilizonse?
• Mfundo yofunika

Chidziwitso chamakhalidwe, kapena CBT, ndi njira yodziwika bwino yothandizira kulankhula. Mosiyana ndi mankhwala ena, CBT imagwiritsidwa ntchito ngati chithandizo chanthawi yayitali, kutenga kulikonse kuyambira milungu ingapo mpaka miyezi ingapo kuti muwone zotsatira.

Ngakhale zakale ndizofunikira, CBT ikuyang'ana kukupatsani zida zothetsera mavuto anu apano. Ndipo pali njira zambiri zopitira kumeneko ndi mankhwala amtunduwu.

Nazi zina mwa njira zomwe zimagwiritsidwa ntchito mu CBT, ndi mitundu iti ya mavuto omwe amakambirana nawo, komanso zomwe muyenera kuyembekezera ndi CBT.

Ndi njira ziti zomwe zimagwiritsidwa ntchito ndi CBT?

Mfundo yofunikira kwambiri pa CBT ndikuti malingaliro anu amakhudza momwe mumamvera, zomwe zimakhudzanso machitidwe anu.

Mwachitsanzo, CBT ikuwunikira momwe malingaliro olakwika angayambitsire malingaliro ndi machitidwe olakwika. Koma, ngati mungasinthe malingaliro anu m'njira yabwino, zitha kubweretsa malingaliro abwino komanso machitidwe othandiza.

Wothandizira anu akuphunzitsani momwe mungasinthire momwe mungachitire pakadali pano. Izi ndi luso lomwe mungapitilize kugwiritsa ntchito moyo wanu wonse.

Kutengera ndi vuto lomwe mukukumana nalo komanso zolinga zanu, pali njira zingapo zoyankhira CBT. Njira iliyonse yomwe wothandizira wanu angachite, ikuphatikiza:

• kuzindikira zovuta kapena zovuta zina pamoyo wanu watsiku ndi tsiku
• kudziwa malingaliro opanda pake komanso momwe angakhudzire moyo wanu
• kuzindikira malingaliro olakwika ndikuwapanga m'njira yosintha momwe mumamvera
• kuphunzira machitidwe atsopano ndikuwachita

Pambuyo polankhula nanu ndikuphunzira zambiri zavuto lomwe mukufuna kuthandizidwalo, wothandizira wanu adzaganiza njira zabwino kwambiri za CBT zomwe mungagwiritse ntchito.

Zina mwa njira zomwe zimagwiritsidwa ntchito nthawi zambiri ndi CBT ndi izi:

1. Kukonzanso kuzindikira kapena kukonzanso

Izi zimaphatikizapo kuyang'ana mozama pamalingaliro olakwika.

Mwinamwake mumakonda kuwonjezera, kuganiza kuti zoyipitsitsa zidzachitika, kapena mumaika kwambiri zinthu zazing'ono. Kuganiza motere kungakhudze zomwe mumachita ndipo kungakhale ulosi wokhutiritsa.

Wothandizira anu adzafunsa za momwe mumaganizira nthawi zina kuti mutha kuzindikira zoyipa. Mukazindikira za iwo, mutha kuphunzira momwe mungasinthire malingaliro amenewo kuti akhale abwino komanso opindulitsa.

Mwachitsanzo: "Ndidayimba lipotilo chifukwa ndilibe ntchito kwenikweni" atha kukhala "Lipotilo silinali ntchito yanga yabwino, koma ndine wantchito wofunika ndipo ndimathandizira m'njira zambiri."

2. Kupeza motsogoleredwa

Mukazindikira, wothandizirayo adzidziwitsa okha malingaliro anu. Kenako adzafunsa mafunso okonzedwa kuti atsutse zikhulupiriro zanu ndikukulitsa kulingalira kwanu.

Mutha kupemphedwa kuti mupereke umboni womwe umagwirizana ndi zomwe mumaganizirazo, komanso umboni wosagwirizana nawo.

Pochita izi, muphunzira kuwona zinthu zina, makamaka zomwe mwina simunaganizirepo kale. Izi zitha kukuthandizani kusankha njira yothandiza kwambiri.

3. Chithandizo chakuwonetseredwa

Chithandizo chowonekera chitha kugwiritsidwa ntchito kuthana ndi mantha komanso mantha. Wothandizirayo angakuwonetseni pang'onopang'ono zinthu zomwe zimayambitsa mantha kapena nkhawa, ndikupatseni chitsogozo cha momwe mungathanirane nazo pakadali pano.

Izi zitha kuchitika pang'onopang'ono. Potsirizira pake, kuwululidwa kumatha kukupangitsani kuti muzikhala osatetezeka komanso kuti mukhale olimba mtima pamphamvu zanu.

4. Zolemba ndi zolemba

Kulemba ndi njira yolemekezeka kwakanthawi yolumikizirana ndi malingaliro anu.

Wothandizira anu akhoza kukupemphani kuti mulembe malingaliro olakwika omwe adakugwerani pakati pa magawo, komanso malingaliro abwino omwe mungasankhe m'malo mwake.

Ntchito ina yolemba ndikulemba malingaliro atsopano ndi machitidwe atsopano omwe mwakhala mukuchita kuyambira gawo lomaliza. Kuyilemba kungakuthandizeni kuwona kutalika kwake.

5. Kukonzekera zochitika ndi kuyambitsa machitidwe

Ngati pali zochitika zomwe mumakonda kuzengereza kapena kuzipewa chifukwa cha mantha kapena nkhawa, kuzipeza pa kalendala yanu zitha kuthandiza. Mtolo wa chisankho ukachoka, nthawi zambiri mumachita zomwezo.

Kukonzekera zochitika kungathandize kukhazikitsa zizolowezi zabwino ndikupatsanso mwayi wokwanira kuti mugwiritse ntchito zomwe mwaphunzira.

6. Kuyesera mayendedwe

Zoyeserera zamakhalidwe nthawi zambiri zimagwiritsidwa ntchito pamavuto azovuta zomwe zimakhudza kuganiza mozama.

Musanayambe ntchito yomwe nthawi zambiri imakupangitsani kukhala ndi nkhawa, mudzafunsidwa kuti mulosere zomwe zichitike. Pambuyo pake, mukambirana ngati kulosera kunakwaniritsidwa.

Popita nthawi, mutha kuyamba kuwona kuti tsoka lomwe lakonzedweratu sichingachitike. Muyenera kuti mudzayamba ndi ntchito zotsika kwambiri ndikumangapo kuchokera pamenepo.

7. Njira zopumulira komanso kuchepetsa nkhawa

Mu CBT, mutha kuphunzitsidwa njira zina zopumira, monga:

• kupuma kozama
• kupumula kwa minofu
• zithunzi

Muphunzira maluso othandiza kuti muchepetse kupsinjika ndikuwonjezera mphamvu yanu yolamulira. Izi zitha kukhala zothandiza kuthana ndi phobias, nkhawa zamagulu, ndi zovuta zina.

8. Kuchita maudindo

Kutenga mbali kumatha kukuthandizani kuthana ndi machitidwe osiyanasiyana munthawi zovuta. Kusewera zochitika zomwe zingatheke kumachepetsa mantha ndipo zitha kugwiritsidwa ntchito pa:

• kukonza maluso othetsera mavuto
• kupeza chizolowezi ndi chidaliro munthawi zina
• kuchita maluso ochezera
• kuphunzitsa molimbika
• kukonza maluso olumikizirana

9. Kuyandikira motsatizana

Izi zimaphatikizapo kutenga ntchito zomwe zimawoneka zolemetsa ndikuzigawa zazing'ono, zotheka kukwaniritsa. Gawo lirilonse lotsatizana limamangirira pamachitidwe am'mbuyomu kuti mukhale olimba mtima popita, pang'ono ndi pang'ono.

Kodi chimachitika ndi chiyani pagawo la CBT?

Gawo lanu loyamba, muthandizira wothandizirayo kumvetsetsa vuto lomwe mukukumana nalo komanso zomwe mukuyembekeza kukwaniritsa ndi CBT. Wothandizirayo apanga dongosolo lokwaniritsira cholinga chake.

Zolinga ziyenera kukhala:

• Specific
• Mchosavuta
• Awodziwika
• Rzokonda
• Time-malire

Kutengera momwe zinthu ziliri ndi zolinga zanu za SMARTT, wothandizira atha kulangiza munthu aliyense, banja, kapena chithandizo chamagulu.

Magawo amakhala pafupifupi ola limodzi ndipo amachitika kamodzi pa sabata, ngakhale izi zimatha kusiyanasiyana kutengera zosowa za munthu aliyense komanso kupezeka kwake.

Ntchito yakunyumba nawonso ndi gawo la ndondomekoyi, chifukwa chake mudzafunsidwa kuti mudzaze mapepala, zolemba, kapena kuchita zina mwazigawo.

Kulankhulana momasuka ndi kumasuka ndi wothandizira wanu ndizofunikira. Ngati simukumva bwino ndi wothandizira wanu, yesetsani kupeza wothandizira yemwe mungagwirizane naye ndikumutsegulira mosavuta.

Fufuzani othandizira omwe aphunzitsidwa ku CBT komanso omwe amadziwa kuthana ndi vuto lanu. Onetsetsani kuti atsimikiziridwa kuti ndi ovomerezeka komanso ovomerezeka.

Mungafune kuyankhula ndi adotolo kapena othandizira ena azaumoyo kuti akuthandizeni. Ogwira ntchito atha kukhala:

• asing'anga
• akatswiri azamaganizidwe
• madokotala azamisala
• ogwira nawo ntchito
• othandizira mabanja ndi mabanja
• akatswiri ena omwe amaphunzitsidwa zaumoyo

Nthawi zambiri, CBT imatenga milungu ingapo mpaka miyezi ingapo kuti iyambe kuwona zotsatira.

Kodi CBT ingathandize ndi chiyani?

CBT imatha kuthandiza pamavuto osiyanasiyana tsiku ndi tsiku, monga kuphunzira kuthana ndi zovuta kapena kuthana ndi nkhawa pankhani inayake.

Simukusowa chithandizo chamankhwala kuti mupindule ndi CBT.

Itha kuthandizanso ndi:

• kuphunzira kuwongolera zamphamvu monga mkwiyo, mantha, kapena kukhumudwa
• kuthana ndi chisoni
• kusamalira zizindikiro kapena kupewa matenda amisala kubwerera
• kuthana ndi mavuto azaumoyo
• kuthetsa kusamvana
• kukonza maluso olumikizirana
• kuphunzitsa molimbika

CBT itha kukhala yothandiza pamikhalidwe zosiyanasiyana, kaya payokha kapena pophatikiza ndi mankhwala ena kapena mankhwala. Izi zikuphatikiza:

• zizolowezi
• matenda ovutika maganizo
• matenda ochititsa munthu kusinthasintha zochitika
• kupweteka kosalekeza
• kukhumudwa
• mavuto a kudya
• matenda osokoneza bongo (OCD)
• phobias
• post-traumatic stress disorder (PTSD)
• schizophrenia
• zovuta zakugonana
• mavuto ogona
• zotupa

Kodi pali zoopsa zilizonse?

CBT sichimadziwika ngati mankhwala owopsa, ngakhale pali zinthu zina zofunika kukumbukira:

• Ndi chinthu chapayekha, koma pachiyambi, anthu ena atha kukhala opsinjika kapena osasangalala kukumana ndi mavuto awo.
• Mitundu ina ya CBT, monga chithandizo chakuwonekera, imatha kukulitsa nkhawa komanso nkhawa mukamadutsa.
• Siligwira ntchito usiku umodzi. Zimatengera kudzipereka komanso kufunitsitsa kugwiritsa ntchito njira zatsopano pakati pa magawo atatha mankhwala. Ndizothandiza kuganiza za CBT ngati kusintha kwa moyo komwe mukufuna kutsatira ndikuwongolera pamoyo wanu wonse.

Mfundo yofunika

Chidziwitso chamakhalidwe (CBT) ndi njira yokhazikika, yothandiza yanthawi yochepa. Zatengera kulumikizana pakati pa malingaliro anu, momwe mumamvera, komanso momwe mumakhalira, komanso momwe angathandizirane.

Pali njira zingapo zomwe zimagwiritsidwa ntchito ndi CBT. Kutengera mtundu wamavuto omwe mukufuna kuthandizidwa nawo, othandizira anu akuthandizani kudziwa njira yomwe CBT ikugwirizana bwino ndi zosowa zanu.