Ingabe Ingane Yakho Esengcupheni Yokucindezeleka?

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Lokhu okuthunyelwe kwezivakashi kwanikelwa nguYana Ryjova, umfundi owenza iziqu ohlelweni lwe-USC Psychology Department's Clinical Science.

Wonke umuntu uhlangabezana nengcindezi, futhi intsha ayigonyiwe.

Lapho intsha icindezelekile, ikhathazekile, noma idangele, kujwayelekile ukuthi igweme noma yini edala imizwa engemihle. Ngeshwa, ngenkathi ukugwema kubasiza ukubhekana nesikhathi esifushane, kungadala izinkinga ezengeziwe nemizwa emibi kakhulu ngokuhamba kwesikhathi. Njengomzali, ungasiza ingane yakho ukuba igweme lolu BANGO futhi ibuyele ku-TRAC!

Amasu nemibono elandelayo kususelwa ku-psychotherapy esekwe ebufakazini eyaziwa nge-Behaeveal Activation (Chambless & Hollon, 1998). Ucwaningo lushicilelwe emaphephandabeni esayensi ahloniphekile, njenge Ukubuyekezwa KweClinical Psychology , bathole ukuthi le ndlela iyindlela yokwelapha esebenzayo yokudangala (Cuijpers et al., 2007; Ekers et al., 2008). Umgomo oyisisekelo we-Behavioural Activation ukuthi lokho esikwenzayo (noma esingakwenzi) kuxhumene nendlela esizizwa ngayo. Kalula nje, Ukwenza Ukuziphatha kusebenze ngokunciphisa ukugwema nokwandisa ukuzibandakanya emisebenzini emnandi ukusiza abantu bazizwe bengcono. (Uma ufuna ukufunda kabanzi ngokuthi ungazisiza kanjani wena noma ingane yakho usebenzisa i-Behavioural Activation, sicela uvakashele leli sayithi noma ucabangele ukuthenga i- “Activating Happiness: A Jump-Start Guide to Ukunqoba Isisusa Esiphansi, Ukudangala, noma Ukuzwa Ukuzinza Nje,” a self -Incwadi ebhalwe nguDkt. Hershenberg noGoldfried.)

Luyini UGIBE?

UMGIBE umele:
T: Qalisa
R: Impendulo
I-AP: Iphethini lokugwema

Lapho ingane yakho ingaphansi kwengcindezi enkulu, ungayibona iqala ukugwema imisebenzi ethile edala la mazinga aphezulu oxinzelelo. Isibonelo, mhlawumbe ubabonile ukuthi binging Netflix, bathumela imiyalezo abangane, ngisho nokuhlanza igumbi labo ukuze babalekele ukutadisha ukuhlolwa kwezibalo. Mhlawumbe uke wasola ukuthi bazenza sengathi bayagula ukuze baphume baye emcimbini wokuzijabulisa noma ephathini. Iqiniso lokuthi intsha igwema lezi "zimbangela" linengqondo kakhulu. Ukugwema imizwa yengcindezi nokukhathazeka uzizwa ungcono kakhulu kunokulwa ngqo nengcindezi! Lapho intsha igwema isimilo, akudingeki ibhekane nemizwa engemihle eza nayo. Ngoba kukuhle kakhulu ukuyeka ukutadisha nemicimbi yomphakathi enengcindezi, ungathola ukuthi ukugwema into eyodwa noma ezimbili eziholela ekutheni ingane yakho igweme imisebenzi eminingi nezibopho. Lesi ngesinye sezinkinga ezinkulu ngokugwema. Olunye udaba lubandakanya imiphumela yesikhathi eside yokugwema. Yize kungazizwa kukuhle okwesikhashana ukugwema ukutadisha, kungaholela emiphumeleni ecindezela kakhulu, njengokuhluleka ukuhlolwa kwezibalo.

Le ndlela yokugwema yi- UGIBE intsha engangena kuyo.
Sebenzisa izinyathelo ezilandelayo ukukhomba lolo GIBE nokusiza ingane yakho ukuthi ibuyele ku-TRAC.

Isinyathelo 1: Hlola izimbangela zokugwema ingane yakho

Izimbangela yizimo okuhlangenwe nakho kwentsha yakho ezibaholela ekusebenziseni izindlela zokugwema. Wonke umuntu unezimbangela ezahlukahlukene, kepha uhlu olulandelayo lungakusiza wena nengane yakho ukuthi niqale ukubona izindawo ezinenkinga ezibangela ukuthi bahoxe, bazindele, futhi bagweme.

Isinyathelo 2: Khuluma nengane yakho mayelana nokuthi izimbangela zayo zibenza bazizwe kanjani

Kungazizwa ulingeka ukutshela ingane yakho izinto ezinjengokuthi, “yenza nje, akunzima kangako,” noma “asikho isidingo sokuzizwa ucindezelekile ngalokhu,” lapho uxoxa ngezimbangela zazo. Kodwa-ke, izitatimende ezinjengalezi zingadala ukuthi ingane yakho ivalwe, ikuvale, futhi izizwe icindezeleke kakhulu.

Iqiniso lodaba ukuthi intsha ivame ukusebenzisa ukugwema ukweqa imizwa ethile enzima kakhulu. Izimbangela zabo zingabenza bazizwe benengcindezi enkulu noma ukukhathazeka. Bangazizwa becindezeleke kakhulu, besaba, noma bekhungathekile kangangokuthi ngisho nemisebenzi ebonakala ilula kuwe, njengokuvula incwadi yokufunda, ayilula kangako kubo.

Uma ukhuluma nengane yakho, sebenzela ukuqonda imizwa yabo ekuphenduleni izimbangela. Dlulisa ukwesekwa kwakho, khumbula ukulalela, futhi ubasize ngomusa ukuthola ukuthi yiziphi izimo ezibenza bazizwe begwema.

Isinyathelo 3: Sebenza nengane yakho ukuthola amaphethini wokugwema

Lapho nje wena nengane yakho nizitholile izimbangela futhi nikhulume ngokuthi lezo zibangela zibenza bazizwe kanjani, sebenzelani ukuqonda ukuthi yiziphi izindlela zabo zokugwema. Kunezindlela eziningi ingane yakho engase igweme. Isibonelo, ingane yakho ingagwema umsebenzi wesikole ngokubuka amahora amaningi we-TV, noma igweme imicimbi yomphakathi ngokwenza izaba zokuthi kungani ingakwazi ukuya khona.

Sebenzisa uhlu olulandelayo ukukhomba izindlela ezijwayelekile zokugwema, bese ukhuluma nengane yakho ukuthola ezinye izindlela ezigwema ngazo izimbangela zazo.

Isinyathelo 4: Ukubuyela ku-TRAC

I-TRAC imele:
T: Qalisa
R: Impendulo
AC: Ukusebenza Okuhlukile

Ukubuyela ku-TRAC akukhona ngokususa izingcipho, noma ukushintsha izimpendulo zentsha yakho kuzo. Imayelana nokusebenzisa amanye amasu okubhekana nezinkinga ukugwema ubunzima besikhathi eside bokugwema. Esikhundleni sokugwema, ukubuyela ku-TRAC kubandakanya ukusiza ingane yakho ithathe izinyathelo zokubhekana nezimbangela zayo ukuze izizwe ingcono ngokuhamba kwesikhathi.

Buza ingane yakho mayelana:

Imiphumela yesikhathi eside yokugwema izimbangela zabo.

Izinhloso nezindinganiso zabo — ingabe ukugwema ukubavimba ekufinyeleleni imigomo yabo?

Bangazizwa kanjani uma bengazivikeli izingqinamba zabo. Bangazizwa kanjani ngenkathi bebhekene nenkinga? Bangazizwa kanjani uma benganqoba leso sixinzelelo?

Imibono ngalokho abangakwenza esikhundleni sokugwema.

Ukucindezeleka Ukufunda Okubalulekile

Ukukhululwa Kwingcindezi 101: Umhlahlandlela Osekelwe Kwisayensi