Momwe Chithandizo Chachidziwitso Chitha Kukuthandiziraninso Maganizo Anu

Zamkati

• Mfundo zazikulu
• Njira zotchuka
• Zomwe zingathandize
• Zitsanzo za milandu
• Nkhani zaubwenzi
• Kuda nkhawa
• PTSD
• Kuchita bwino
• Zomwe muyenera kuyembekezera mukamakumana koyamba
• Zinthu zofunika kuziganizira
• Si mankhwala
• Zotsatira zimatenga nthawi
• Sikusangalatsa nthawi zonse
• Ndi chimodzi mwazosankha zambiri

Chidziwitso chamakhalidwe (CBT) ndi njira yothandizira yomwe imakuthandizani kuzindikira malingaliro kapena malingaliro osalimbikitsa. Akatswiri ambiri amaganiza kuti ndi njira yothandizira odwala.

CBT ikufuna kukuthandizani kuzindikira ndikuwunika momwe malingaliro anu ndi malingaliro anu angakhudzire zochita zanu. Mukawona izi, mutha kuyamba kuphunzira kusinthanso malingaliro anu m'njira yabwino komanso yothandiza.

Mosiyana ndi njira zambiri zamankhwala, CBT siyimayang'ana kwambiri polankhula zakumbuyo kwanu.

Werengani kuti mudziwe zambiri za CBT, kuphatikiza malingaliro oyambira, zomwe zingathandize kuthandizira, komanso zomwe muyenera kuyembekezera pagawoli.

Mfundo zazikulu

CBT imakhazikitsidwa makamaka pamalingaliro akuti malingaliro anu, malingaliro anu, ndi zochita zanu ndizolumikizana. Mwanjira ina, momwe mumaganizira ndikumvera za china chake zimakhudza zomwe mumachita.

Ngati muli ndi nkhawa kuntchito, mwachitsanzo, mutha kuwona zochitika mosiyanasiyana ndikupanga zisankho zomwe simukadapanga.

Koma lingaliro lina lofunikira la CBT ndiloti malingaliro ndi machitidwe awa amatha kusintha.

Taonani momwe malingaliro ndi malingaliro angakhudzire machitidwe - abwino kapena oyipa:

• Malingaliro olakwika kapena olakwika kapena malingaliro amathandizira kupsinjika kwamaganizidwe ndi nkhawa zamaganizidwe.
• Malingaliro awa ndi kupsinjika komwe kumabwera nthawi zina kumabweretsa mayendedwe osathandiza kapena ovulaza.
• Potsirizira pake, malingaliro awa ndi machitidwe omwe amabwera chifukwa chake amatha kukhala njira yomwe imadzibwereza yokha.
• Kuphunzira momwe mungasinthire ndi kusintha ndondomekoyi kungakuthandizeni kuthana ndi mavuto pamene akubwera, omwe angathandize kuchepetsa mavuto amtsogolo.

Njira zotchuka

Chifukwa chake, munthu amatha bwanji kukonzanso izi? CBT imakhudza kugwiritsa ntchito njira zambiri. Wothandizira anu adzagwira nanu ntchito kuti mupeze zomwe zingakuthandizeni kwambiri.

Cholinga cha malusowa ndikuti asinthe malingaliro osathandiza kapena odziwononga ndi ena olimbikitsa komanso owona.

Mwachitsanzo, "Sindidzakhala ndi chibwenzi chosatha" atha kukhala, "Palibe ubale wanga wakale womwe watenga nthawi yayitali. Kuganizira zomwe ndikufunikira kuchokera kwa mnzanga kungandithandizire kupeza munthu yemwe ndingafanane naye kwakanthawi. "

Izi ndi zina mwa njira zodziwika bwino zomwe zimagwiritsidwa ntchito mu CBT:

• Zolinga za SMART. Zolinga za SMART ndizachindunji, zoyezeka, zotheka, zotheka, komanso zochepa.
• Kupeza motsogozedwa ndikufunsidwa. Pofunsa malingaliro omwe muli nawo okhudza inu nokha kapena momwe muliri panopo, othandizira anu amatha kukuthandizani kuti muphunzire kutsutsa izi ndikuwona malingaliro osiyanasiyana.
• Kulemba. Mutha kupemphedwa kuti mulembe zikhulupiriro zolakwika zomwe zimabwera mkati mwa sabata ndi zina zabwino zomwe mutha kuzisintha.
• Kudzilankhulira. Katswiri wanu atha kufunsa zomwe mumadziwuza nokha pazomwe mukukumana nazo kapena zokumana nazo ndikukutsutsani kuti musinthe malankhulidwe oyipa kapena oyipa ndikulankhula kwachifundo, komangirira.
• Kukonzanso kuzindikira. Izi zimaphatikizapo kuyang'ana pazolakwika zilizonse zomwe zimakhudza malingaliro anu - monga kuganiza zakuda ndi zoyera, kudumphira kumapeto, kapena kuwononga - ndikuyamba kuzimasulira.
• Mukuganiza kujambula. Mwa njirayi, mupeza umboni wosakondera wotsimikizira chikhulupiriro chanu cholakwika komanso umboni wotsutsa. Kenako, mugwiritsa ntchito umboniwu kukulitsa lingaliro lowona.
• Zochita zabwino. Kukhazikitsa zochitika zopindulitsa tsiku lililonse kungathandize kukulitsa chidwi komanso kusintha mtima wanu. Zitsanzo zina zitha kukhala kukugula maluwa atsopano kapena zipatso, kuwonera kanema omwe mumawakonda, kapena kudya nkhomaliro kupaki.
• Kuwonetsedwa kwanyengo. Izi zimaphatikizapo kutchula zochitika kapena zinthu zomwe zimayambitsa kupsinjika, molingana ndi kuchuluka kwa zovuta zomwe zimayambitsa, ndikudziwonetsa pang'onopang'ono kuzinthuzi mpaka zitadzetsa malingaliro ochepa. Kuchotsa chilolezo mwadongosolo ndi njira yofananira momwe mungaphunzirire njira zopumulira kukuthandizani kuthana ndi malingaliro anu panthawi yovuta.

Ntchito yakunyumba ndi gawo lina lofunikira la CBT, ngakhale mutagwiritsa ntchito njira yanji. Monga momwe ntchito kusukulu idakuthandizirani kuyeserera ndikukulitsa maluso omwe mudaphunzira mkalasi, ntchito zamankhwala zimatha kukuthandizani kuti mudziwe maluso omwe mukupanga.

Izi zitha kuphatikizira kuchita zambiri ndi maluso omwe mumaphunzira pochiritsa, monga kuchotsa malingaliro odzitsutsa ndi omwe amadzimvera chisoni kapena kutsatira malingaliro osathandiza mu nyuzipepala.

Zomwe zingathandize

CBT itha kuthandizira pazinthu zingapo, kuphatikiza izi:

• kukhumudwa
• mavuto a kudya
• post-traumatic stress disorder (PTSD)
• matenda, kuphatikizapo mantha ndi mantha
• matenda osokoneza bongo (OCD)
• schizophrenia
• matenda ochititsa munthu kusinthasintha zochitika
• Kugwiritsa ntchito mankhwala molakwika

Koma simuyenera kukhala ndi vuto linalake lamankhwala kuti mupindule ndi CBT. Itha kuthandizanso ndi:

• mavuto amgwirizano
• kutha kapena kusudzulana
• matenda aakulu, monga khansa
• chisoni kapena kutayika
• kupweteka kosalekeza
• kudziyang'anira pansi
• kusowa tulo
• kupsinjika kwa moyo wonse

Zitsanzo za milandu

Zitsanzo izi zingakupatseni lingaliro labwino momwe CBT imatha kusewera mozama m'mitundu yosiyanasiyana.

Nkhani zaubwenzi

Inu ndi mnzanu mwakhala mukukulimbana posachedwapa. Wokondedwa wanu amawoneka ngati akutali, ndipo nthawi zambiri amaiwala kuchita nawo ntchito zapakhomo. Mumayamba kuda nkhawa kuti akukonzekera kutha nanu, koma mukuopa kufunsa zomwe zili m'maganizo mwawo.

Mumatchula izi pochiza, ndipo othandizira anu amakuthandizani kuti mupange lingaliro lothana ndi vutoli. Mumakhala ndi cholinga cholankhula ndi mnzanu mukakhala nanu kumapeto kwa sabata.

Wothandizira anu amafunsa zamatanthauzidwe ena omwe angakhalepo. Mukuvomereza kuti ndizotheka kuti china kuntchito chikusokoneza wokondedwa wanu, ndipo mwasankha kufunsa zomwe zili m'maganizo awo nthawi ina yomwe adzawonekere akusokonezedwa.

Koma izi zimakupangitsani kukhala ndi nkhawa, motero othandizira anu amakuphunzitsani njira zingapo zopumira kuti zikuthandizeni kukhala chete.

Pomaliza, inu ndi omwe mumathandizirana nawo sewerani limodzi ndi mnzanu. Kukuthandizani kukonzekera, mumayeserera zokambirana ndi zotsatira ziwiri zosiyana.

Chimodzi, mnzanu akuti akumva kuti sakhutira ndi ntchito yawo ndipo akhala akuganizira njira zina. Mu inayo, akuti atha kukhala kuti adayamba kukondana ndi bwenzi lawo lapamtima ndipo akuganiza zopatukana nanu.

Kuda nkhawa

Mwakhala mukukhala ndi nkhawa pang'ono kwa zaka zingapo, koma posachedwa zaipiraipira. Malingaliro anu akuda nkhawa amakhala pazinthu zomwe zimachitika kuntchito.

Ngakhale omwe mumagwira nawo ntchito akupitilizabe kukhala ochezeka komanso manejala anu akuwoneka kuti akusangalala ndi magwiridwe antchito, simungaleke kuda nkhawa kuti ena sakukondani ndipo mudzataya ntchito mwadzidzidzi.

Kuthandiza kwanu kumakuthandizani kuti mulembe umboni wotsimikizira zomwe mumakhulupirira kuti mudzathamangitsidwa komanso umboni wotsutsa izi. Amakufunsani kuti muzisunga malingaliro olakwika omwe amabwera kuntchito, monga nthawi zina zomwe mumayamba kuda nkhawa kuti mudzataya ntchito.

Mumasanthulanso ubale wanu ndi omwe mumagwira nawo ntchito kuti muthandizire kupeza zifukwa zomwe mumamverera ngati sakukondani.

Katswiri wanu amakutsutsani kuti mupitilize njira izi tsiku lililonse kuntchito, ndikuwona momwe mumamvera mukamayanjana ndi anzanu ogwira nawo ntchito komanso abwana anu kuti akuthandizeni kuzindikira chifukwa chomwe mumamvera ngati sakukukondani.

M'kupita kwanthawi, mumayamba kuzindikira kuti malingaliro anu amalumikizidwa ndi mantha oti simukhala okwanira pantchito yanu, kotero kuti wothandizira wanu akuyamba kukuthandizani kuthana ndi mantha awa podzilankhulira nokha ndikufotokozera zakupambana pantchito yanu.

PTSD

Chaka chapitacho, mudapulumuka ngozi yamagalimoto. Mnzanu wapamtima yemwe munali naye m'galimoto sanapulumuke ngoziyo. Chiyambire ngoziyi, simunathe kulowa mgalimoto popanda mantha akulu.

Mumachita mantha mukamalowa m'galimoto ndipo nthawi zambiri mumakumana ndi zoopsa za ngoziyo. Mumavutikanso kugona chifukwa mumalota za ngoziyo. Mumadziona kuti ndinu olakwa inuyo ndiye munapulumuka, ngakhale simunayendetse galimoto ndipo ngoziyo sinali vuto lanu.

Pochiza, mumayamba kugwira ntchito mwamantha ndikuopa kuti mumamva mukakwera galimoto. Katswiri wanu amavomereza kuti mantha anu ndi abwinobwino komanso amayembekezeredwa, komanso amakuthandizani kuzindikira kuti mantha awa sakuchitirani zabwino zilizonse.

Pamodzi, inu ndi othandizira mumapeza kuti kuyang'ana ziwerengero za ngozi zapagalimoto kumakuthandizani kuthana ndi malingaliro awa.

Mumalembanso zochitika zokhudzana ndi kuyendetsa zomwe zimayambitsa nkhawa, monga kukhala m'galimoto, kupeza mafuta, kukwera galimoto, ndikuyendetsa galimoto.

Pang'ono ndi pang'ono, mumayamba kuzolowera kuchita izi. Katswiri wanu amakuphunzitsani njira zopumira zomwe mungagwiritse ntchito mukakhala kuti mwapanikizika. Mumaphunziranso za njira zoyambira zomwe zingathandize kupewa zomwe zingachitike pambuyo pake.

Kuchita bwino

CBT ndi imodzi mwanjira zophunziridwa kwambiri. M'malo mwake, ndiyo chithandizo chabwino kwambiri chazinthu zingapo zamaganizidwe.

• Kafukufuku wina wa 41 akuyang'ana CBT pochiza matenda amisala, PTSD, ndi OCD adapeza umboni wosonyeza kuti zitha kuthandiza kukonza zizindikilo zonsezi. Njirayi inali yothandiza kwambiri, komabe, kwa OCD, nkhawa, komanso kupsinjika.
• Kafukufuku wa 2018 woyang'ana pa CBT wamavuto mwa achinyamata adapeza kuti njirayi ikuwoneka kuti ili ndi zotsatira zabwino kwanthawi yayitali. Oposa theka la omwe adachita nawo kafukufukuyu sanakumanenso ndi zovuta pakutsata, zomwe zidachitika zaka ziwiri kapena kupitilira apo atamaliza mankhwala.
• akuwonetsa kuti CBT singathandize kuthandizira kukhumudwa, komanso itha kuthandizira kuchepetsa mwayi wobwereranso pambuyo pothandizidwa. Zitha kuthandizanso kukonza zizindikilo za matenda ochititsa munthu kusinthasintha zochitika mukaphatikizana ndi mankhwala, koma kafukufuku wina amafunika kuti athandizire kupeza izi.
• Kafukufuku wina wa 2017 akuyang'ana anthu 43 omwe ali ndi OCD adapeza umboni wosonyeza kuti ubongo umagwira bwino pambuyo pa CBT, makamaka pokana kukakamizidwa.
• Kuyang'ana pa anthu 104 apeza umboni wosonyeza kuti CBT itha kuthandizanso kukonza magwiridwe antchito amtundu wa anthu omwe ali ndi nkhawa yayikulu ndi PTSD.
• Kafukufuku wochokera ku 2010 akuwonetsa kuti CBT itha kukhalanso chida chothandiza polimbana ndi kugwiritsa ntchito mankhwala osokoneza bongo. Malinga ndi National Institute on Drug Abuse, itha kugwiritsidwanso ntchito kuthandiza anthu kuthana ndi vuto losokoneza bongo ndikupewa kuyambiranso mankhwala.

Zomwe muyenera kuyembekezera mukamakumana koyamba

Kuyambira mankhwala kumawoneka ngati kovuta. Ndi zachilendo kumva mantha pa gawo lanu loyamba. Mutha kudabwa kuti wothandizirayo afunsa chiyani. Mutha kukhala ndi nkhawa zogawana zovuta zanu ndi mlendo.

Magawo a CBT amakhala opangidwa mwaluso kwambiri, koma kusankhidwa kwanu koyamba kumawoneka kosiyana.

Nayi zovuta pazomwe mungayembekezere paulendo woyambawu:

• Wothandizira anu adzafunsa za zizindikiritso, momwe mumamvera, komanso momwe mumamvera. Kupsinjika mtima kumawonekeranso mwakuthupi. Zizindikiro monga kupweteka mutu, kupweteka kwa thupi, kapena kukhumudwa m'mimba zitha kukhala zofunikira, chifukwa chake ndibwino kuzitchula.
• Afunsanso za zovuta zomwe mukukumana nazo. Khalani omasuka kugawana chilichonse chomwe chikubwera m'mutu mwanu, ngakhale sichimakuvutitsani kwambiri. Therapy ikhoza kukuthandizani kuthana ndi zovuta zilizonse zomwe mungakumane nazo, zazikulu kapena zazing'ono.
• Mudzawerengera njira zambiri zamankhwala, monga chinsinsi, ndikukambirana za mtengo wamankhwala, kutalika kwa gawo, ndi kuchuluka kwa magawo omwe othandizira anu amalimbikitsa.
• Mukamba za zolinga zanu zothandizira, kapena zomwe mukufuna kuchipatala.

Khalani omasuka kufunsa mafunso aliwonse omwe muli nawo akamabwera. Mutha kulingalira kufunsa:

• za kuyesa mankhwala limodzi ndi mankhwala, ngati mukufuna kuphatikizira awiriwo
• momwe othandizira angakuthandizireni ngati mukuganiza zodzipha kapena kukumana ndi mavuto
• ngati othandizira anu ali ndi chidziwitso chothandiza ena omwe ali ndi mavuto omwewo
• momwe mungadziwire kuti chithandizo chikuthandiza
• zomwe zidzachitike mgawo linalo

Mwambiri, mupeza zambiri kuchokera kuchipatala mukawona othandizira omwe mumatha kulumikizana nawo ndikugwira nawo ntchito bwino. Ngati china chake sichikumva bwino za wothandizira mmodzi, ndibwino kuti muwone wina. Osati othandizira onse omwe angakhale oyenera kwa inu kapena mkhalidwe wanu.

Zinthu zofunika kuziganizira

CBT itha kukhala yothandiza modabwitsa. Koma ngati mungaganize zoyesera, pali zinthu zingapo zofunika kuzikumbukira.

Si mankhwala

Therapy ikhoza kuthandizira kukonza mavuto omwe mukukumana nawo, koma sizingowathetsa. Mavuto azaumoyo ndi kupsinjika kwamaganizidwe kumatha kupitilirabe, ngakhale mankhwala atatha.

Cholinga cha CBT ndikuthandizani kukulitsa maluso othetsera mavuto nokha, munthawi yomwe abwera. Anthu ena amawona njirayi ngati maphunziro kuti apeze chithandizo chawo.

Zotsatira zimatenga nthawi

CBT nthawi zambiri imakhala pakati pa masabata 5 mpaka 20, ndimagawo amodzi sabata iliyonse. M'magawo anu oyamba, inu ndi othandizira mutha kukambirana za kutalika kwa mankhwalawa.

Izi zikunenedwa, zitenga nthawi musanaone zotsatira. Ngati simukumva bwino pambuyo pamagawo angapo, mutha kuda nkhawa kuti mankhwalawa sakugwira ntchito. Koma ipatseni nthawi, ndipo pitirizani kuchita homuweki yanu ndikuchita maluso anu pakati pa gawo.

Kusintha mawonekedwe ozama ndi ntchito yayikulu, chifukwa chake zisungeni nokha.

Sikusangalatsa nthawi zonse

Therapy imatha kukutsutsani mumtima. Nthawi zambiri zimakuthandizani kuti mukhale bwino pakapita nthawi, koma njirayi ikhoza kukhala yovuta. Muyenera kukamba za zinthu zomwe zingakhale zopweteka kapena zopweteka. Osadandaula ngati mungalire panthawi yamagawo - bokosi lamatenda liripo pazifukwa.

Ndi chimodzi mwazosankha zambiri

Ngakhale CBT ikhoza kukhala yothandiza kwa anthu ambiri, sigwira ntchito kwa aliyense. Ngati simukuwona zotsatira mukatha magawo angapo, musakhumudwe. Fufuzani ndi wothandizira wanu.

Katswiri wabwino amatha kukuthandizani kuzindikira ngati njira imodzi sigwira ntchito. Nthawi zambiri amalangiza njira zina zomwe zitha kuthandiza zambiri.

Kupeza wothandizira kumatha kukhala kovuta, koma sikuyenera kutero. Yambani ndikudzifunsa mafunso angapo ofunika:

• Ndi mavuto ati omwe mukufuna kuthana nawo? Izi zitha kukhala zachindunji kapena zosamveka.
• Kodi pali zikhalidwe zina zilizonse zomwe mungafune mwa othandizira? Mwachitsanzo, kodi mumamasuka kucheza ndi amuna kapena akazi anzanu?
• Kodi ndi ndalama zingati zomwe mungakwanitse kuti mugwiritse gawo lililonse? Kodi mukufuna wina yemwe amapereka mitengo yotsika kapena mapulani olipira?
• Kodi mankhwalawa angakwaniritse pati pulogalamu yanu? Kodi mukufunikira wothandizira yemwe angakuwoneni tsiku lapadera la sabata? Kapena munthu amene amakhala ndi magawo usiku?
• Kenaka, yambani kulemba mndandanda wa madokotala m'dera lanu. Ngati mumakhala ku United States, pitani kumalo opezekapo a American Psychological Association.

Mukuda nkhawa ndi mtengo wake? Kuwongolera kwathu kuchipatala chotsika mtengo kumatha kuthandizira.