Ukwelashwa Kokuzicabangela Kokuqonda

Isingeniso

I-Cognitive Behavioral Therapy (CBT) iwuhlobo olunamandla nolusetshenziswa kabanzi lwe-psychotherapy olungakusiza unqobe izinselele eziningi zempilo yengqondo. Ngokugxila ekuxhumaneni phakathi kwemicabango yakho, imizwa, kanye nokuziphatha, i-CBT inikeza amathuluzi angokoqobo okulungisa amaphethini okucabanga angalungile futhi uthuthukise inhlalakahle yakho iyonke. Kungakhathaliseki ukuthi unenkinga yokukhathazeka, ukucindezeleka, i-obsessive-compulsive disorder (OCD), noma ezinye izinkinga zempilo yengqondo, i-CBT inikeza indlela ehlelekile yokukusiza ukuthi uphinde ulawule impilo yakho.

Iyini I-Cognitive Behavioral Therapy?

I-Cognitive Behavioral Therapy iyindlela yokwelapha yesikhashana, egxile emigomeni ethatha indlela esebenzayo yokuxazulula izinkinga. I-CBT isekelwe embonweni wokuthi imicabango yethu, imizwa, nokuziphatha kwethu konke kuxhumene nokuthi ukushintsha okukodwa kungaholela ekuthuthukisweni kokunye. Umgomo oyinhloko we-CBT ukukusiza ukuthi ubone futhi uphonsele inselelo amaphethini okucabanga angalungile noma ahlanekezelwe futhi ufunde izindlela ezinempilo zokubhekana nezinselele zempilo. Ngokungafani nezinye izinhlobo zokwelapha ezigxile kokuhlangenwe nakho kwangaphambilini, i-CBT ngokuyinhloko ibhekana nemicabango nokuziphatha kwakho kwamanje.

Unxantathu we-CBT: Imicabango, Imizwa, Nokuziphatha

Enhliziyweni ye-CBT ukuqonda ukuthi imicabango yethu, imizwa, nokuziphatha kwethu konke kuxhumene. Lobu budlelwano buvame ukukhonjiswa njengonxantathu. Nakhu ukuthi isebenza kanjani:

• Imicabango yethu ithonya imizwa nokuziphatha kwethu.
• Imizwa yethu ithinta imicabango nokuziphatha kwethu.
• Ukuziphatha kwethu kuthinta imicabango nemizwa yethu.

Ngokufunda ukubona nokuguqula amaphethini angelona usizo kunoma iyiphi yalezi zindawo, singathuthukisa inhlalakahle yethu iyonke.

Isebenza Kanjani I-Cognitive Behavioral Therapy?

I-CBT isebenza ngokukusiza ukuthi uqaphele ukucabanga okungalungile noma okungalungile ukuze ukwazi ukubuka izimo eziyinselele ngokucacile futhi uphendule kuzo ngempumelelo kakhudlwana. Nakhu ukuhlukaniswa okwenziwe lula kwenqubo ye-CBT:

1. Thola izimo ezikukhathazayo noma izimo ezikukhathazayo empilweni yakho
2. Yazi imicabango yakho, imizwa, nezinkolelo zakho ngalezi zinkinga
3. Thola ukucabanga okungalungile noma okungalungile
4. Hlela kabusha ukucabanga okungalungile noma okungalungile
5. Zijwayeze izindlela ezintsha zokucabanga ezinempilo kanye nokuziphatha

Isakhiwo Seseshini ye-CBT

Iseshini evamile ye-CBT ilandela ifomethi ehlelekile:

1. Ukubuyekezwa kweviki eledlule kanye nanoma yimiphi imisebenzi yasekhaya
2. Ukusetha i-ajenda yeseshini yamanje
3. Ukusebenza ngezinto ze-ajenda okuvunyelwene ngazo
4. Ukwabela umsebenzi wasekhaya wesonto elizayo
5. Ukufingqa iseshini nokuthola impendulo

Izindlela Zokwelapha Zokuziphatha Ngokwengqondo

I-CBT isebenzisa amasu ahlukahlukene ukukusiza ukuthi uguqule amaphethini akho okucabanga nokuziphatha.

Ezinye zezindlela ezivame kakhulu ze-CBT zihlanganisa:

• Ukuhlelwa Kabusha Kwengqondo noma Uhlaka Kabusha: Le nqubo ihilela ukuhlonza nokubekela inselele amaphethini emicabango engemihle futhi esikhundleni sawo kufakwe elinganiselayo, engokoqobo. Isibonelo, uma ujwayele ukwenza inhlekelele (“Ngeke ngikwazi ukwenza lokhu”), uzofunda ukuhlela kabusha imicabango yakho ngendlela engokoqobo (“Lokhu kuyinselele, kodwa ngingakwazi ukufunda futhi ngithuthuke”).

1. Ukutholwa Okuqondisiwe: Udokotela wakho uzobuza imibuzo ukuze akusize uhlole imicabango nezinkolelo zakho ngezindlela ezahlukene. Le nqubo ingakusiza ukuthi uthole imibono emisha ngezinkinga zakho futhi uthole ezinye izindlela zokucabanga.
2. I-Exposure Therapy: Le nqubo iwusizo ikakhulukazi ezinkingeni zokukhathazeka kanye nama-phobias. Kuhilela ukuzichaya kancane kancane ezimweni ezesabekayo noma ezintweni endaweni elawulwayo, ephephile. Ngokuhamba kwesikhathi, lokhu kungasiza ekunciphiseni ukukhathazeka nokwesaba izimpendulo.
3. Ukuhlolwa kokuziphatha: Lokhu kuhilela ukuhlola izinkolelo zakho ezimweni ezingokoqobo ukuze ubone ukuthi ziyavumelana yini. Isibonelo, uma ukholwa ukuthi uzokwethuka uma uya endaweni egcwele abantu, ungavakashela inxanxathela yezitolo ematasa nomelaphi wakho ukuze uhlole le nkolelo.
4. Ukwenza ijenali: Ukugcina idayari yomcabango kungakusiza ukuthi wazi kakhudlwana amaphethini akho okucabanga futhi ulandelele inqubekelaphambili yakho ekuyiguquleni.
5. Amasu Okuphumula Nokunciphisa Ingcindezi: I-CBT ivamise ukufaka amasu okuphumuza njengokuphefumula okujulile, ukuphumula kwemisipha okuqhubekayo, nokuzindla kwengqondo ukusiza ukuphatha ingcindezi nokukhathazeka.

Ubani Ongazuza ku-CBT?

I-Cognitive Behavioral Therapy iyindlela yokwelapha eguquguqukayo engasiza abantu bayo yonke iminyaka, kusukela ezinganeni kuya kubantu abadala. Isebenza kakhulu ku-:

• Izinkinga zokukhathazeka: Kubandakanya ukuphazamiseka kokukhathazeka okujwayelekile, ukuphazamiseka kovalo, nokuphazamiseka kokukhathazeka komphakathi.
• Ukucindezeleka: Kokubili i-depressive disorder enkulu kanye ne-persistent depressive disorder.
• I-Obsessive-Compulsive Disorder (OCD): I-CBT, ikakhulukazi uhlobo olubizwa nge-Exposure and Response Prevention (ERP), iwukwelashwa okujwayelekile kwegolide kwe-OCD.
• I-Post-Traumatic Stress Disorder (PTSD): I-CBT ingasiza ukucubungula okuhlangenwe nakho okubuhlungu futhi yehlise izimpawu.
• Izinkinga zokudla: Okufana ne-bulimia nervosa kanye nokuphazamiseka kokudla ngokuzitika.
• Ukuqwasha: I-CBT yokuqwasha (CBT-I) iphumelela kakhulu ekuthuthukiseni ukulala.
• Ukuphazamiseka kokusetshenziswa kwezidakamizwa: I-CBT ingasiza ekulawuleni izifiso nokuvimbela ukuphindeka.
• I-Bipolar Disorder: Ngokuhambisana nemithi, i-CBT ingasiza ekulawuleni izimpawu futhi ivimbele iziqephu.
• Ubuhlungu obungapheli: I-CBT ingasiza ekulawulweni kobuhlungu nasekuthuthukiseni izinga lempilo.
• Izinkinga zobudlelwano: Izimiso ze-CBT zingasetshenziswa ukuthuthukisa ukuxhumana nokuxazulula izinkinga ebudlelwaneni.

Yini Ongayilindela Ngesikhathi Sokwelashwa Kwengqondo Yokuziphatha?

Ngaphambi Kweseshini Yakho Yokuqala

Ngaphambi kokuqala i-CBT, ngokuvamile uzoba nokuhlolwa kokuqala nochwepheshe wezempilo yengqondo. Bazokubuza mayelana nezimpawu zakho, umlando wezokwelapha, kanye nalokho othemba ukukuzuza ngokwelashwa. Lokhu kusiza ukunquma ukuthi i-CBT iyindlela efanele yini kuwe.

Ngesikhathi se-CBT Sessions

I-CBT ivamise ukuba eyesikhashana, ehlala cishe izikhathi ezi-5 kuye kwezingama-20 zamasonto onke. Isikhathi ngasinye sihlala cishe ihora. Phakathi namaseshini, ungalindela ukuthi:

• Xoxa ngezinkinga zakho zamanje kanye nezinkathazo
• Funda ukubona imicabango engalungile
• Prakthiza amasu e-CBT nomelaphi wakho
• Zibekele imigomo futhi usebenzele ukuyifinyelela
• Thola imisebenzi yasekhaya ukuze uzilolonge phakathi kwamaseshini

Ngemuva kwe-CBT

Ngemva kokuphothula izifundo ze-CBT, abantu abaningi bathola ukuthi banazo:

• Ikhono elithuthukisiwe lokuphatha imicabango nemizwa yabo
• Amakhono angcono okubhekana nokubhekana nokucindezeleka nezinselele
• Ukuncipha kwezimpawu zesimo sabo sempilo yengqondo
• Ikhwalithi yempilo yonke ethuthukisiwe

Abanye abantu bangase badinge izikhathi “ze-booster” ukuze balondoloze ukuqhubeka kwabo.

Izinzuzo Zokwelashwa Kwengqondo Yokuziphatha

I-CBT inikeza izinzuzo eziningi, kufaka phakathi:

1. Ukwelashwa okuphumelelayo kwezinhlobonhlobo zezimo zempilo yengqondo
2. Ngokwesikhathi esifushane uma kuqhathaniswa nezinye izinhlobo zokwelapha
3. Inikeza amakhono angokoqobo ongawasebenzisa kukho konke ukuphila kwakho
4. Ingasebenza njengemithi yezinye izimo, ngaphandle kwemiphumela engemihle
5. Isiza ukuvimbela ukuphindeka kwezimpawu zempilo yengqondo
6. Ingahlanganiswa nezinye izindlela zokwelapha ukuze kusebenze kangcono

Izinselele ezingaba khona kanye nemikhawulo ye-CBT

Nakuba i-CBT iphumelela kakhulu kubantu abaningi, kubalulekile ukuqaphela izinselele ezingaba khona:

• Idinga ukuhlanganyela okusebenzayo nomsebenzi wasekhaya phakathi kwamaseshini
• Ungase ungakhululeki ngezinye izikhathi lapho ubhekana nemicabango nemizwelo enzima
• Ingase ingabafanele abantu abanezimo ezinzima zempilo yengqondo noma abahlukumezekile
• Igxila kakhulu ezindabeni zamanje kunokuhlola ukuzizwisa okudlule ngokujulile
• Idinga ubudlelwano obuhle nomelaphi wakho ukuze uthole imiphumela ehamba phambili

Isiphetho

I-Cognitive Behavioral Therapy iyindlela yokwelapha enamandla, esekelwe ebufakazini eye yasiza izigidi zabantu ukuba zinqobe izinselele zempilo yengqondo futhi zithuthukise izinga lempilo yazo. Ngokugxila ekushintsheni amaphethini okucabanga okungalungile nokuziphatha, i-CBT inikeza amathuluzi asebenzayo namasu ongawasebenzisa isikhathi eside ngemva kokuphela kwezikhathi zakho zokwelapha.

Uma ulwa nokukhathazeka, ukudangala, i-OCD, noma ezinye izinkinga zempilo yengqondo, i-CBT ingaba inketho yokwelashwa esebenzayo kuwe. Khumbula, ukufuna usizo kuwuphawu lwamandla, hhayi ubuthakathaka. Ngokusekelwa okufanele namathuluzi, ungafunda ukuphatha imicabango nemizwa yakho ngempumelelo, okuholela ekuphileni okujabulisayo, okunempilo.

Cabangela ukufinyelela kuchwepheshe wezempilo yengqondo ukuze nixoxe ngokuthi i-CBT ingase ikufanele yini. Ezibhedlela zase-Apollo, ithimba lethu elinolwazi likulungele ukukusekela ohambweni lwakho lwezempilo yengqondo engcono ngokusebenzisa Ukwelashwa Kokuziphatha Okunengqondo kanye nezinye izindlela zokwelapha ezisekelwe ebufakazini.

Kungani Kufanele Ukhethe Izibhedlela ze-Apollo Ukuze Uthole Ukwelashwa Kokuziphatha Ngokwengqondo?

I-Apollo Hospitals iyingqalabutho ekunakekelweni kwezempilo e-India, ehlinzeka ngezinsizakalo zempilo yengqondo ezisezingeni lomhlaba, okuhlanganisa ne-Cognitive Behavioral Therapy. Ezibhedlela ze-Apollo, sizinikele ekusizeni ukuthi uzuze impilo ekahle yengqondo kanye nempilo yonke. Ngokukhetha izibhedlela ze-Apollo ukuze uthole ukwelashwa kwakho kokuziphatha ngokomqondo, uqinisekisa ukuthi uthola ukunakekelwa okuphezulu kakhulu kwesinye sezikhungo zokunakekelwa kwezempilo ezithenjwa kakhulu e-India. 

Imibuzo Ebuzwa Njalo (Ama-FAQ)

1. Kuthatha isikhathi esingakanani ukuthi i-CBT isebenze?

Abantu abaningi baqala ukubona ukuthuthukiswa phakathi kwamaseshini angu-8-12, kodwa ubude besikhathi bungahluka kuye ngomuntu kanye nesimo esilashwayo.

2. Ingabe i-CBT imbozwe umshwalense waseNdiya?

Ukufakwa kokwelashwa kwezempilo yengqondo, okuhlanganisa i-CBT, kuyahlukahluka kubahlinzeki bomshwalense eNdiya. Kungcono ukuthi uhlole inkampani yakho yomshwalense ethile mayelana nokufakwa kwayo ezinsizeni zezempilo yengqondo.

3. Ngingayenza i-CBT ngedwa ngaphandle komelaphi?

Nakuba izinsiza ze-CBT zokuzisiza zikhona, ukusebenza nomelaphi oqeqeshiwe ngokuvamile kusebenza kangcono, ikakhulukazi ezindabeni ezinzima kakhulu noma eziyinkimbinkimbi.

4. Ingabe i-CBT ilungele izingane kanye nentsha?

Yebo, i-CBT ingashintshwa ukuze isetshenziswe nezingane kanye nentsha futhi iyasebenza ezimeni eziningi zempilo yengqondo yezingane.

5. Ihluke kanjani i-CBT kwezinye izinhlobo zokwelapha?

I-CBT yakheke kakhulu futhi igxile ezinkingeni zamanje uma iqhathaniswa nezinye izindlela zokwelapha. Igcizelela amakhono asebenzayo namasu ongawasebenzisa ekuphileni kwakho kwansuku zonke.