Afotusɛm ntiantia
- Write the hurting thought down as one sentence.
- List the facts your fear left out.
- Aim for true and kind, not cheerful.
Adwene a ɛyɛ yea pii ba a, na adane ne ho dada. Ɛba sɛ ɛyɛ nokwasɛm kɛkɛ. "Mayɛ me ho ɔkwasea." "Wɔn nyinaa bɛfiri ha akɔ." "Mintumi nni yei ho dwuma." Ɛnne ketewa biara nni hɔ a ɛbɔ "adwene reba" dawuro kane. Ɛyɛ sɛ nokware ara, na wo nipadua bua sɛdeɛ ɛyɛ nokware no.
Adwene nkrataa yɛ ɔkwan a wode yi adwene no ho nhyɛnwoɔ. Ɛyɛ nnwinneɛ a ɛyɛ tete na emu da hɔ koraa wɔ adwene nneyɛeɛ ayaresa (CBT) mu, na ne ne titiriw mu ɛyɛ mmrɛ koraa a ɛyɛ aniwu: wotwerɛ adwene a ɛrehaw wo, na afei wobisa no nsɛm a ɛteɛ kakra mmom sen sɛ wobɛmene no nyinaa. Atwerɛ no ho hia. Adwene a wode si wo tirim no tumi tumtum daa. Adwene a ɛda krataa so wɔ ano. Wobɛtumi ahwɛ.
Obiara nsrɛ wo sɛ susu nneɛma a ɛyɛ anigyeɛ. Botaeɛ no nyɛ sɛ wode fa pa bɛto da a ɛyɛ den so. Ɛyɛ sɛ wobɛhwɛ sɛ asɛm a woreka kyerɛ wo ho no yɛ pɛpɛ ankasa anaa, ɛfiri sɛ yɛn amanehunu dodoɔ no ara mfiri deɛ ɛsiiɛ no mu, na mmom ɛfiri sɛdeɛ yɛka ho asɛm mu.
Adɛn nti na adwene, atenka, ne nipadua nyinaa ka bom kɔ
Ɛha na adwene a nnwinneɛ no nyinaa gyina so wɔ. Deɛ wosusu, deɛ wote nka, ne deɛ wo nipadua yɛ, wɔaka abom. Sesa baako a, deɛ aka no sesa.
Adwene a ɛyɛ ɔsɛeɛ kɛse no taa yɛ ntɛm na ɛyɛ komm. Adwennimfoɔ frɛ wɔn adwene a ɛba ne ho so, wɔn a wɔbɔ twa wo nimdeɛ ano, sesa wo suban nyinaa, na wɔsmane firi mu ansa na woagye wɔn ho akyinnyeɛ koraa. Wote ehu no. Wonta nka kasamu a ɛde baeɛ no.
Saa adwene a ɛba ne ho so no pii nso akyea. Cleveland Clinic kyerɛ adwene nkyeasɛ sɛ "adwene mu nneyɛeɛ a ɛba ne ho so, a ɛyɛ bɔne na ɛkyea nokware," na ɛno ne mfoni a ɛteɛ: ɛnyɛ atorɔ pɛpɛɛpɛ, na mmom nokware a wɔnam ahwehwɛ a akyea so hwɛ. Suban kakra a ɛtaa ba bere a wahyɛ aseɛ rehwɛ:
- Ne-nyinaa-anaa-hwee. Ɔfom baako kyerɛ ɔhweree koraa. Wode dwumadie baako to twene na wosi gyinaeɛ sɛ woawie apɔwmuden fie no koraa.
- Asɛm sɛeɛ. Wo adwene tu mmirika kɔ tebea a emu yɛ den koraa na ɛfa no sɛ ɛno na ɛbɛba.
- Adwene kenkan. Wonim deɛ obi dwene wo ho yie, a wonni adanseɛ ankasa biara.
- Atenka nsusuiɛ. Ɛyɛ sɛ ɛyɛ nokware, enti ɛsɛ sɛ ɛyɛ nokware. "Mete nka sɛ adesoa" dane "Meyɛ adesoa."
Ɛnsɛ sɛ wokae nkyerɛkyerɛmu no. Ɛyɛ sɛ wobɛsusu sɛ ɔkasakyerɛni a ne tirim yɛ den sen biara wɔ wo tirim no ebia ɛnyɛ deɛ wode wo ho to so sen biara.
Nsɛmmisa nson no
Ɛkwan a NHS kyerɛ no fa nsɛmmisa nson so, na ɛyɛ baabi a ɛyɛ kann a wobɛfiri ase. Fa no brɛoo. Yɛ nokware sɛdeɛ wobɛtumi, na twerɛ to hɔ sen sɛ wobɛyɛ ne nyinaa wɔ wo tirim, sɛdeɛ wobɛtumi asan aba so akyire yi.
- Tebea no. Ɛdeɛn na ɛsiiɛ ankasa? Ka nokwasɛm no nko, sɛdeɛ mfonini bɛhunu no. "Me sohwɛfoɔ de asɛm baako buaa me email." Ɛnnyɛ "Me sohwɛfoɔ bo afu me" seesei.
- Atenka no. Ɛdeɛn na wotee nka, na ɛyɛ den sɛn? Bɔ nkateɛ no din na susu hwɛ firi hwee kɔsi ɔha. Ahopopoɔ, 80. Aniwuo, 70.
- Adwene a ɛmmoa. Ɛdeɛn na ɛfaa wo tirim? Yei ne kasamu a ɛda atenka no ase. "Masɛe na wɔrebɛtu me adwuma."
- Adanseɛ a ɛboa no. Ɛdeɛn na ɛboa adwene no ampa? Nokwasɛm ankasa nko, ɛnyɛ atenka pii. Ebia: mmuaeɛ no yɛ tiawa, na woaka akyi wɔ adwuma a etwa toɔ no ho.
- Adanseɛ a ɛtia no. Ɛdeɛn na ɛne asɛm no nhyia? Wɔama wo nkyerɛkyerɛmu pa. Nkurɔfoɔ de asɛm baako bua bere a adwuma ahyɛ wɔn so. Wɔnnka biribiara nkyerɛɛ wo sɛ biribi nye.
- Adwene a ɛteɛ kɛse. Sɛ wode kɔlamn mmienu no toto a, kenkan bɛn na ɛkari pɛ? Ɛnyɛ anigyeɛ atorɔ, na mmom deɛ ɛwie pɛyɛ. "Mmuaeɛ tiawa ebia ɛkyerɛ sɛ na adwuma ahyɛ wɔn so. Sɛ biribi nye ampa a, mɛte, na mɛtumi adi ho dwuma ɛbere no."
- Sɛdeɛ wote nka seesei. San susu atenka no hwɛ. Botaeɛ no nyɛ hwee. Sɛ ahopopoɔ firi 80 baa 50 a, ɛno ne nnwinneɛ no a ɛreyɛ adwuma.
Kɔlamn enum adwuma nyɛ sɛ ɛbɛdi nkonim wɔ akyinnyegyeɛ mu. Ɛyɛ sɛ wobɛkae nokwasɛm a wo ehu gyaa hɔ kɛkɛ no.
Saa nteneenteneɛ no, firi 80 kɔ 50, ne sɛdeɛ nkonimdie te. Wonyɛ mmɔden sɛ wo ho bɛtɔ wo yie. Wode mmɔden sɛ wofiri "mintumi nsusu nneɛma yie" kɔ "ɛyɛ, metumi atu anammɔn a ɛdi hɔ."
Adɛn nti na atwerɛ kyɛn sɛ wobɛsusu ho
Ebia wobɛsusu sɛ wobɛtumi atwa krataa no na woayɛ yei wɔ wo tirim. Ɛtɔ da, sɛ woasua a. Mfiase no deɛ, daabi, na ntease wɔ mu.
Bere a wo werɛ ahow no, adwene ne atenka no aka abom. Ehu no te sɛ asiane no ho adanseɛ. Atwerɛ tete wɔn mu. Ɛhyɛ ehu a emu nna hɔ no ma ɛyɛ kasamu pɔtee baako, na kasamu pɔtee yɛ biribi a wobɛtumi ahwɛ ankasa. Mununkum a wone no rentumi nnye akyinnyeɛ. Kasamu a wotumi.
Yei ne afidie a adwennimfoɔ frɛ no adwene nsiesie, su a wokyere adwene a akyea, susu ho hwɛ ne adanseɛ, na wode foforɔ a ɛteɛ si ananmu. Ɛwɔ nkyɛmu ankasa wɔ akyiri. Nhwehwɛmu kɛse bi a Iony Ezawa ne Steven Hollon yɛɛ wɔ 2023 wɔ nsɛmma nwoma *Psychotherapy* mu no hunuu nkabom a ɛyɛ mfimfini na ɛkɔ so wɔ adwennimfoɔ adwene nsiesie a wɔde di dwuma ne adwennemuhaw ayaresa mu nsunsuansoɔ pa ntam, a ɛka ho sɛ yadeɛ a ɛba fam wɔ nhyiamu a ɛba akyire yi, ne hia ketewa a yadeɛ no bɛsane aba. Sɛdeɛ Harvard Health ka no pefee no, "yɛn adwene nkyea no a yɛbɛsɛe no fa kɛse ne sɛ yɛbɛhunu sɛ ɛwɔ hɔ kɛkɛ." Krataa no ma nimdeɛ no yɛ ankasa.
Sɛdeɛ wobɛma atim
Nneɛma kakra a ɛboa ma ɛyɛ su mmom sen fie adwuma a wobɛgyae no ansa na Yawoada aba.
Fi mmusuo a ɛyɛ mfimfini ase, ɛnyɛ ade a ɛyɛ den koraa wɔ w'asetena mu. Woresua nimdeɛ bi, na anka wonsua asuonwini wɔ ahum mu. Email a ɛyɛ wo ya anaa onipa ho dadwen ketewa yɛ ahyɛsoɔ a edi kane pa kyɛn awerɛhoɔ anaa ehu a ɛne wo akɔ mfeɛ pii.
Ma ɛnyɛ tiawa na fa bɛn wo. Krataa fua wɔ wo fon so yɛ adwuma yie te sɛ krataa adwuma a wɔatintim. Adwene nkrataa a ɛyɛ pa ne deɛ wobɛsɔ ankasa bere a wo bo asɔ mu, ɛnyɛ deɛ ɛyɛ fɛ a ɛda adaka mu.
Hwɛ kwan sɛ ɛbɛyɛ sɛ afidie wɔ mfiase. Sɛ wo san kasa kyerɛ w'adwene ankasa wɔ atwerɛ mu no yɛ nwanwa mpɛn kakra a edi kane. Saa nwanwa no yera, na ɛda bi wobɛkyere ɔhwene a ɛrefiri ase na woaka nsɛmmisa no wɔ wo tirim a krataa biara nni hɔ koraa. Ɛno ne deɛ enti a woyɛ ho dwuma wɔ krataa so nyinaa. Awieeɛ koraa wode soa.
Na ma adwene a ɛteɛ no nyɛ kakra. Wonni "biribiara yɛ fɛ" akyi. Woni nokware ne ayamyɛ akyi. Kasamu a nokware wɔ mu sen biara taa yɛ "yei yɛ den, na metumi adi ne fa a ɛdi hɔ no ho dwuma" suban bi.
Bere a wode deɛ ɛboro krataa adwuma so bɛba
Adwene nkrataa yɛ nnwinneɛ pa, na nnwinneɛ wɔ anohyeto. Sɛ wo bo a asɔ ase anaa wo ahopopoɔ akɔ so adapɛn pii, sɛ ɛregye wo nna, w'adwuma, anaa nnipa a wodɔ wɔn ntam a, ɛfata sɛ wone ɔdɔkota anaa ɔyaresafoɔ kasa ho. Onipa a wɔatete no bɛtumi ne wo ayɛ saa adwuma yi na wakyere nhwɛsoɔ a wuntumi nhunu firi mu.
Mmere bi nso wɔ hɔ a wɔnnyɛɛ nnwinneɛ yi mma. Sɛ wowɔ ɔhaw kɛse ankasa mu, sɛ woredwene sɛ wobɛpira wo ho anaa wote nka sɛ wuntumi nkɔ so a, mesrɛ wo nntena nko ne krataa fua. Frɛ ahaw mmoa line anaa obi a wode wo ho to no so seesei ara. Adwene bi hia onipa wɔ afa baako, ɛnyɛ krataa. Sɛ wobisa saa a, ɛnyɛ nnwinneɛ no a adi nkogu. Ɛyɛ wo a wonim nsonsonoeɛ a ɛda da a ɛyɛ den ne bere a ɛhia nsa pii sen wo deɛ no ntam.
Nanso bere dodoɔ no ara, adwuma no yɛ komm sen saa. Ɛyɛ adwene pintinn baako, krataa fua a nokware wɔ mu, ne ahomegyeɛ ketewa a wobɛhunu sɛ ɛnne a ne tirim yɛ den sen biara wɔ wo tirim no na asɛm no fa mu na ɛyera.
Nsɛm a ɛfiri
- NHS, Thought record CBT exercise
- Cleveland Clinic, What Are Cognitive Distortions? And How To Change Distorted Thinking
- Harvard Health Publishing, How to recognize and tame your cognitive distortions
- Ezawa & Hollon, Cognitive Restructuring and Psychotherapy Outcome: A Meta-Analytic Review (*Psychotherapy*, 2023)