Izinhlobo Zokwelashwa Kwengqondo, Ngolimi Olulula

Ekugcineni unqume ukuzama ukwelashwa kwengqondo. Kuhle. Yileyo ingxenye enzima, futhi usuvele wayenza. Wabe usuvula uhlu, futhi ukukhululeka kwaphenduka uhlobo olusha lokubhajwa. Iphrofayela ngayinye ibala inqwaba yezinhlamvu zokuqala. I-CBT. I-DBT. I-ACT. I-EMDR. I-IFS. I-Psychodynamic. I-Person-centered. Kufundeka njengesobho lezinhlamvu, futhi ndawana thize lapho kunezwi elithule, elingasizi elisikisela ukuthi uma ukhetha kabi, uzobe uchithe isinqumo sakho esisodwa esinesibindi.

Ngakho nasi into ewusizo kakhulu okumele uyazi ngaphambi kokuba sichaze noma yikuphi kukho. Indlela ethile ibaluleke kancane kunalokho abantu abakwesabayo. Amashumi eminyaka ocwaningo alokhu efinyelela emphumeleni ofanayo: kuzo zonke izindlela ezehluke kakhulu, into ebikezela ukuthi ukwelashwa kuyasiza yini ubudlelwano obusebenzayo phakathi kwakho nomuntu ohlezi ngaphambi kwakho. I-American Psychological Association iyibiza ngokuthi ubumbano lokwelapha, umuzwa wokuthi nina nobabili nisethimbeni elifanayo ngempela, nidonsela emigomeni yakho ndawonye. Amakhulu ezifundo akhomba lobo bubambiswano njengomshayeli wangempela wokuthi ukwelashwa kuyasebenza yini.

Lokho akwenzi izindlela zingabi nangqondo. Kusho ukuthi ungayeka ukuphatha lokhu njengesivivinyo esibucayi. Ufuna umuntu nendlela ekufanele. Ukwazi cishe ukuthi izinhlobo eziyinhloko zenzani kukusiza nje ukubuza imibuzo engcono.

Enye into efanelwe ukushiwo kusenesikhathi. Ukwelashwa kwengqondo kuwukubambisana, hhayi into eyenziwa kuwe. I-APA icacile ukuthi kusebenza kahle kakhulu uma ungumbambiqhaza okhuthele, ozibandakanyayo, nokuthi ushintsho oluhlala isikhathi eside ludinga ukuzijwayeza phakathi kwezikhathi zokuhlangana, hhayi nje ihora ngokwalo. Akekho okunika ikhambi ngaphesheya kwetafula. Lokho uchwepheshe wezengqondo omuhle akunikayo ubudlelwano obuzinzile, isibuko esiqotho, nendlela yokuphuma ekubhajweni, bese nina nobabili nenza umsebenzi ndawonye.

Ibalazwe elisheshayo lendawo

Okuningi ozokubona kuwela emindenini embalwa. I-APA iwahlanganisa ngokubanzi, futhi kuyindlela ehlanzekile yokubamba sonke isithombe ekhanda lakho.

Kunelo qembu lokucabanga-nokwenza, elisebenza emaphethinini omcabango nokuziphatha onawo njengamanje. Kunelo qembu lokuqonda, elibheka emuva ukuze liqonde ukuthi amaphethini akho aqhamukaphi. Kunelo qembu lokukhula-namandla, eliqala kulokho osekuphilile kuwe. Futhi abaningi ochwepheshe bezengqondo bayahlanganisa, okusho ukuthi bathatha eziningini zalezi kuye ngokuthi ufikani ngakho emnyango.

Akudingeki ubambe ngekhanda amabhokisi. Nakhu okuqukethwe ngempela yilezo ezivame kakhulu.

I-Cognitive Behavioral Therapy (CBT)

Yilena ozoyibona kaningi kakhulu, futhi ngenxa yesizathu esihle. Ihlelekile, isebenzayo, futhi kunobufakazi obuningi ngemuva kwayo bezinto ezifana nokucindezeleka, uvalo, ne-OCD.

Umbono oyisisekelo ulula. Imicabango yakho, imizwa yakho, nezenzo zakho kuxhunywe ndawonye futhi kuyanikelana. Uma imicabango ejikeleza isonteka noma inolaka, imizwa nokuziphatha kulandela phansi. I-CBT ikusiza ubambe leyo micabango ezenzakalelayo, uhlole ukuthi iyiqiniso yini ngempela, futhi uzijwayeze eqinile. I-Cleveland Clinic iyichaza njengokuhlonza nokushintsha amaphethini okucabanga anezinkinga noma anganembile.

Lindela ukuthi kuzwakale kancane njengokuqeqesha. Cishe uzothola umsebenzi wasekhaya, izivivinyo ezincane ozozama phakathi kwezikhathi zokuhlangana, nomuzwa ocacile walokho okusebenzela kukho. Ivame ukuba yisikhathi esifushane igxile emgomeni. Uma uthanda umbono wokuhamba unamathuluzi aqondile, i-CBT ivame ukusebenza kahle.

I-Dialectical Behavior Therapy (DBT)

I-DBT yakhula isuka ku-CBT, kodwa yakhelwe abantu abezwa imizwa ngokukhulu kakhulu, lapho igagasi lishaya ngokushesha nangamandla futhi kunzima ukumelana nalo. Ekuqaleni yasungulelwa i-borderline personality disorder futhi selokhu isetshenziswe kabanzi kakhulu.

Igama livela ekulinganiseleni ekuhlala izama ukukubamba. Ohlangothini olulodwa, ukwamukela ngokugcwele ukuthi ungubani nokuthi uthweleni. Kolunye, isidingo sangempela sokushintsha amaphethini akulimazayo. Uvunyelwe kokubili. Umsebenzi ugxile ezindaweni ezine zamakhono: ukuhlala ukhona (ukucabangisisa), ukumelana nezikhathi ezinamandla ngaphandle kokwenza izinto zibe zimbi (ukubekezelela usizi), ukuphatha imizwa emikhulu (ukulawula imizwa), nokuphatha ubudlelwano (ukusebenza kahle nabanye). I-DBT egcwele ivame ukuhlanganisa izikhathi zomuntu ngamunye neqembu lamakhono.

Ukwelashwa kwe-Psychodynamic ne-Psychoanalytic

Lona umndeni wokuqonda, uhlobo lokwelashwa abantu abaluzicabangelayo uma becabanga ngokukhuluma ngobuntwana babo.

Umbono uwukuthi okunye kwalokho okukushayelayo namuhla kwabunjwa kudala futhi kusebenza ngaphansi kokuqwashisa kwakho. Izinto ezindala owazibona, imizwa ephindaphindiwe, amaphethini ozithola njalo ukuwo ungazi kahle ukuthi kungani. Ukwelashwa kwe-Psychodynamic kuyingxoxo ehamba kancane, evulekile kakhulu elandela lezo zintambo, ngombono wokuthi ukuqonda ukuthi iphethini livelaphi kudambisa ukubamba kwalo. I-APA ikuchaza njengokusebenza ekushintsheni imizwa nokuziphatha okunezinkinga ngokwembula izincazelo zakho ezingaqondwayo.

Akumayelana namaphepha omsebenzi kakhulu kodwa kumayelana nokujula ngokuhamba kwesikhathi. Abantu abafuna ukuziqonda, hhayi nje ukuphatha uphawu lwesifo, bavame ukubheka lapha. Kungathatha isikhathi eside, futhi lokho ngenhloso. Inzuzo akuyona isifundo esisodwa esimisiwe. Yikuthi iphethini obungakwazi ukulibona liba sobala, futhi uma usulibona, uba nelizwi kulo.

Ukwelashwa kwe-Humanistic ne-Person-Centered

Leli qembu liqala esisekelweni esinethemba elikhulu. Esikhundleni sokuhola ngalokho okuphukile, lithembela ekhonweni lakho lokukhula nokwenza izinqumo ezinhle uma uzizwa uzwiwe ngempela.

Inguqulo eyaziwa kakhulu i-person-centered therapy, lapho uchwepheshe wezengqondo enikeza ukufudumala, ukwethembeka, nokwamukelwa okujulile, futhi ethemba ukuthi ukuba nendawo ephephile yokuba nguwe ngokugcwele yikho okukukhulula ukuba uqhubekele phambili. Kunobuchule obuncane nokuba khona okwengeziwe. Uma uke wazizwa wahlulelwa noma ungabonwa esikhathini esidlule, lolu hlobo lwegumbi lungaba yimpumuzo.

Ezinye ezimbalwa ozohlangana nazo

• I-ACT (acceptance and commitment therapy) ikufundisa ukwenzela indawo imicabango nemizwa enzima esikhundleni sokulwa nayo, ngenkathi uthatha isinyathelo uye kulokho okwazisa ngempela.
• I-EMDR (eye movement desensitization and reprocessing) isetshenziswa ikakhulu ekwelapheni umhlukumezo. Ikuhola ezinkumbulweni ezinzima ngenkathi wenza umsebenzi wokuya nokubuya, njengokulandela isandla sochwepheshe wezengqondo noma umsindo, okubonakala kusiza ubuchopho ukugcina inkumbulo inamandla amancane ayo amadala.
• I-IPT (interpersonal therapy) ingeyesikhathi esifushane futhi igxile ebudlelwaneni bakho nasezinguqukweni zempilo, ngethiyori yokuthi ukuzinzisa lokho kuzinzisa isimo somoya wakho.
• Ukwelashwa komndeni noma kwezithandani kuphatha ubudlelwano ngokwabo njengento esegumbini, hhayi nje umuntu oyedwa ngaphakathi kubo.

Naleli qiniso eliqinisekisayo ngemuva kohlu. Ochwepheshe bezengqondo abaningi abasebenzisi eyodwa nje yalezi. Bayahlanganisa, bexuba izingcezu ezivela ezindleleni eziningana ukuze zifanele umuntu ophambi kwabo, okuyinto i-APA eyibiza njengesigaba sayo. Ngakho ilebula ephrofayeleni iyisexwayiso sokuqala ngendlela umuntu acabanga ngayo, hhayi umbhalo oqinile abazowusebenzisa kuwe.

Ngakho iyiphi oyidingayo

Ngeqiniso, ungadingi ukukunquma lokho ngokwakho. Uchwepheshe wezengqondo omuhle uzohlola okwenzekayo bese ephakamisa okufanele. Kodwa izimpawu ezimbalwa eziqondile ziyasiza:

Uma ufuna amathuluzi asebenzayo ovalweni noma esimweni somoya esiphansi futhi uthanda uhlelo, i-CBT iyindawo ehlakaniphile yokuqala. Uma imizwa yakho ishisa futhi ubudlelwano buzwakala njengendawo enezimayini, buza nge-DBT. Uma uqhubeka uphindaphinda iphethini elilodwa elibuhlungu futhi ufuna ukuqonda impande, umsebenzi we-psychodynamic ufanele lokho. Uma uthwele umhlukumezo, buza ngokuqondile ngezindlela ezigxile emhlukumezweni njenge-EMDR noma i-CBT egxile emhlukumezweni, futhi ufune umuntu oqeqeshelwe zona.

Indlela yokuthola othile ngempela

Ibalazwe yingxenye elula. Ukungena egumbini yilapho abantu bema khona, ngakho izinyathelo ezimbalwa eziqondile:

1. Qala ngalokho osunakho. Uma unomshwalense, uhlu lwawo noma umugqa wamalungu ubala abahlinzeki abambozwe. Uma ungumfundi noma uqashiwe, isikhungo sokwelulekwa senyuvesi noma uhlelo losizo lomsebenzi (EAP) luvame ukunikeza izikhathi zokuhlangana zamahhala.
2. Sebenzisa izinkomba ezinedumela elihle. I-NIMH ikhomba abantu ezinhlwini zochwepheshe ukuze bathole abahlinzeki abanelayisensi futhi bahlunge ngobuchwepheshe, indawo, nalokho abakwelaphayo.
3. Buza imibuzo yokuhlola. Kufanele ukubuza: Unelayisensi? Uke wasebenza nabantu ababhekene nalokho engibhekene nakho? Iyiphi indlela ozoyisebenzisa, futhi cishe kungathatha isikhathi esingakanani lokhu? Sizokwazi kanjani ukuthi kuyasiza? Uchwepheshe wezengqondo omuhle uyayamukela leyo mibuzo.
4. Phatha isikhathi sokuhlangana sokuqala njengengxoxo yezinhlangothi ezimbili. Uvunyelwe ukuqaphela ukuthi uzizwa uphephile yini, uzwakele, futhi unethemba elithe xaxa uma uphuma. Lowo muzwa wangaphakathi uyidatha, hhayi ukungabekezeli.

Uma izindleko kuyisithiyo, bheka izikhungo zempilo yengqondo zomphakathi, imitholampilo yokuqeqesha emanyuvesi (ochwepheshe abaphethwe ngaphansi kokwengamela ngezindleko eziphansi), nochwepheshe bezengqondo abanikeza amanani aguqukayo. Abaningi bakubala lokhu emaphrofayeleni abo. I-Telehealth iye yandisa izinketho, futhi, ikakhulu uma ukufika endaweni mathupha kuyingxenye yokunzima.

Ukuthi izikhathi zokuqala zizwakala kanjani ngempela

Kuyasiza ukwazi ukuthi ungenani, ngoba izikhathi zokuqala ezimbalwa zivame ukungazwakali njengempumelelo enkulu ezethenjiswa amabhayisikobho. Ekuqaleni, uchwepheshe wezengqondo ikakhulu uthola isimo sempilo yakho: umlando wakho, okukulethile, ofuna kube ngokwehlukile. Kungazwakala kancane, ngisho nokuncane komtholampilo. Kujwayelekile lokho. Bafunda wena.

Kufanele futhi ukubuza, ndawana thize lapho, ukuthi nina nobabili nizokwazi kanjani ukuthi izinto ziyasebenza. I-NIMH iphakamisa ukubuza uchwepheshe wezengqondo wakho ukuthi ngabe uncoma inani elilinganiselwe lezikhathi zokuhlangana nokuthi inqubekela phambili izokalwa kanjani. Awudingi uhlelo lwesikhathi oluqinile. Kodwa ufanelwe umuzwa ohlanganyelwe wesikhombiso, ukuze ukwelashwa kuzwakale sengathi kuya ndawana thile hhayi nje kuzungeza.

Uma owokuqala engalungile

Le ngxenye iyabakhuba abantu, ngakho kusho ngokusobala. Kujwayelekile, futhi kuvunyelwe ngokuphelele, ukushintsha ochwepheshe bezengqondo. Ukungahambelani akusho ukuthi ukwelashwa kwehlulekile noma ukuthi uningi kakhulu. Kusho ukuthi wena nalowo muntu othile beningahambelani, ngendlela efanayo udokotela omuhle abe engeyena olungile kuwo wonke umuntu.

Kunike izikhathi ezimbalwa zokuhlangana, njengoba ezokuqala ikakhulu ziwukwazana futhi zingazwakala zixakile ngokwemvelo. Kodwa uma njalo uzizwa ungezwakali, wahlulelwa, noma ubhajiwe emva komzamo ofanele, ungakusho noma ungaqhubekela phambili. Ukufuna okufanele okungcono kungumsebenzi ohamba kahle, hhayi owehlukanayo.

Nini okumele ufune okwengaphezu kokusesha iphrofayela

Ukwelashwa kwengqondo kuwuhlobo olulodwa lokunakekelwa, futhi ngezinye izikhathi akulona lodwa oludingayo. Uma isimo sakho somoya, ubuthongo, inkanuko yokudla, noma ikhono lokusebenza kushintshe ngendlela ehlala isikhathi eside, udokotela wokunakekelwa okuyisisekelo noma udokotela wengqondo angakusiza uhlukanise ukuthi ngabe umuthi noma imbangela yezokwelapha kufanele ibe sesithombeni eceleni kokwelashwa ngokukhuluma. Akukho ukuphikisana lapho. Abantu abaningi benza kokubili.

Futhi uma izinto zizwakala zingaphezu kwalokho ongakubamba njengamanje, noma unemicabango yokuzilimaza, sicela ungalindi isikhathi sokuhlangana esisemavikini amaningi. Fune usizo olusheshayo, umugqa wosizo lwezimo eziphuthumayo, igumbi lezimo eziphuthumayo, noma umuntu omethembayo ongahlala nawe namuhla ebusuku. Ukuthola uhlobo oluphelele lokwelashwa kungeza kamuva. Ukudlula kulolu suku kuza kuqala, futhi akudingeki ukwenze wedwa.

Izinhlamvu zokuqala azizange zibe yiphuzu. Iphuzu ukuhlala ngaphambi komuntu okuqondayo, futhi kancane kancane uzizwa ungedwa kancane nanoma yini eyakuletha ukuba ubheke kuqala.

Imithombo

• American Psychological Association, Understanding psychotherapy and how it works
• American Psychological Association, Different approaches to psychotherapy
• Cleveland Clinic, 5 Types of Therapy: Which Is Best for You?
• National Institute of Mental Health, Psychotherapies