Yini i-Cognitive Behavioral Therapy? Inhloso, Inqubo & Izinzuzo

I-Cognitive Behavioral Therapy (CBT) iyindlela yokwelapha yokukhuluma esebenzayo, esekelwe ebufakazini esikusiza ukuthi ubone futhi ushintshe amaphethini okucabanga nokuziphatha okungalusizo. Cabanga ngayo njengokufunda amakhono amasha engqondo ukuze ubhekane nezinselelo zempilo ngempumelelo enkulu. I-CBT igxila ekuxhumekeni phakathi kwemicabango yakho, imizwa, nezenzo, ikusize ukuthi uthuthukise izindlela ezinempilo zokucabanga nokuphendula ezimweni ezinzima.

Yini i-Cognitive Behavioral Therapy?

I-CBT iyindlela ehlelekile ye-psychotherapy ekufundisa ukuthi ubone amaphethini okucabanga angalungile futhi uwashintshe ngemicabango elinganiselwe, enengqondo. Ngokungafani nezinye izindlela zokwelapha ezigxila kakhulu kokuhlangenwe nakho kwesikhathi esidlule, i-CBT igxila ezinkingeni zamanje nezixazululo ezingokoqobo ongazisebenzisa manje.

Ukwelapha kusekelwe emqondweni wokuthi imicabango yethu, imizwa, nokuziphatha kwethu konke kuxhumekile. Uma ushintsha ingxenye eyodwa yale nxantathu, kuthinta ezinye. Isibonelo, uma ufunda ukucabanga ngendlela eyakhayo ngesimo, ungase uzizwe ungakhathazeki futhi wenze ngokuqiniseka okwengeziwe.

I-CBT ngokuvamile iyindlela yokwelapha yesikhathi esifushane, ethatha noma yikuphi kusukela kumaseshini ayi-12 kuya kwayi-20. Udokotela wakho uzosebenza nawe ukusetha imigomo ethile futhi akufundise amakhono aqondile ongawenza phakathi kwamaseshini.

Kungani i-Cognitive Behavioral Therapy yenziwa?

I-CBT incomwa ngezinhlobonhlobo zezimo zempilo yengqondo nezinselelo zempilo. Isebenza ngempumelelo ikakhulukazi ngoba ikunikeza amathuluzi asebenzayo ongawasebenzisa ngemva kokuphela kokwelashwa.

Ochwepheshe bezempilo yengqondo bavame ukusikisela i-CBT ngalezi zimo ezivamile:

• Ukucindezeleka nokudabuka okuqhubekayo
• Izifo zokukhathazeka, okuhlanganisa ukukhathazeka okujwayelekile nokuhlaselwa yikhohlolo
• I-Post-traumatic stress disorder (PTSD)
• I-Obsessive-compulsive disorder (OCD)
• Izifo zokudla
• Izinkinga zokulala nokungalali kahle
• Izinkinga zokusebenzisa izidakamizwa
• Ukuphathwa kobuhlungu obungapheli

I-CBT ingasiza futhi ngezinselelo zansuku zonke njengezinkinga zobudlelwano, ukucindezeleka emsebenzini, ukulila, noma izinguquko ezinkulu empilweni. Abantu abaningi bakuthola kusiza ekwakheni ukuzethemba nasekuthuthukiseni izinga labo lempilo.

Ezinye izizathu ezingavamile kodwa ezibalulekile zokuthi kungani abantu bekhetha i-CBT zihlanganisa ukuphatha izimpawu ze-bipolar disorder, ukubhekana ne-body dysmorphic disorder, noma ukubhekana nokulungiswa kokugula okungapheli. Indlela yokwelapha eguquguqukayo yenza ukuthi ikwazi ukuzivumelanisa nezimo eziningi ezahlukene.

Yini inqubo ye-Cognitive Behavioral Therapy?

Izingxoxo ze-CBT ngokuvamile zithatha imizuzu engama-45 kuya kwengama-60 futhi zilandela ifomethi enesakhiwo kodwa eguquguqukayo. Iseshini yakho yokuqala izogxila ekukwazini nokuqonda izinkathazo zakho ezithile.

Ngesikhathi sokuqokwa kwakho kokuqala, udokotela wakho uzobuza mayelana nezimpawu zakho, umlando wezokwelapha, nokuthi unethemba lokuthini ngokuphathwa. Bazochaza ukuthi i-CBT isebenza kanjani futhi bakusize ukuthi usethe imigomo engokoqobo yokwelashwa kwakho.

Nakhu ongakulindela eseshini ye-CBT ejwayelekile:

1. Ukungena ngemvume ngesonto lakho kanye nanoma yiziphi izabelo zasekhaya
2. Ukuxoxa ngemibono nemizwa yamanje
3. Ukufunda amasu amasha okubhekana nezinkinga noma amasu
4. Ukwenza izivivinyo zokubhekana nemicabango engemihle
5. Ukuhlela umsebenzi wesikole noma imisebenzi yesonto elizayo

Udokotela wakho angase asebenzise izindlela ezihlukahlukene njengamarekhodi emicabango, ukuhlolwa kokuziphatha, noma ukuzivocavoca ukulingisa indima. Lawa mathuluzi akusiza ukuthi uzijwayeze amakhono amasha endaweni ephephile ngaphambi kokuwasebenzisa empilweni yangempela.

Phakathi nemihlangano, uzovame ukuba nemisebenzi yasekhaya. Lokhu kungabandakanya ukugcina idayari yemizwa, ukuqeqeshwa ngamasu okuphumula, noma ukubhekana kancane nezimo ezesabekayo ngezinyathelo ezincane.

Indlela yokuzilungiselela i-Cognitive Behavioral Therapy yakho?

Ukuzilungiselela i-CBT kungakusiza ukuthi uthole okuningi emihlanganweni yakho. Izindaba ezinhle ukuthi ukulungiselela kulula futhi akudingi noma yiziphi izinto ezikhethekile noma izinqubo ezinde.

Ngaphambi komhlangano wakho wokuqala, cabanga ngezinkinga ezithile ongathanda ukuzixazulula. Bhala phansi izinto ezikukhathazayo eziyinhloko, izimpawu, kanye nemigomo ukuze ungakhohlwa lutho olubalulekile ngesikhathi sokuqokwa kwakho.

Cabanga ngokugcina iphephabhuku elifushane izinsuku ezimbalwa ngaphambi kokuqala ukwelashwa. Qaphela imizwa yakho, imicabango, kanye nanoma yiziphi izimo ezibangela imizwa enzima. Lolu lwazi lungasiza udokotela wakho ukuthi aqonde amaphethini akho kangcono.

Qiniseka ukuthi usukulungele ukuba ngumhlanganyeli oqotho ekwelashweni kwakho. I-CBT idinga ukuthi uziqeqeshe amakhono amasha futhi uqedele imisebenzi phakathi nemihlangano. Ukuba nombono omuhle ngomsebenzi wesikole kuzokusiza ukuthi uthuthuke ngokushesha.

Lungisa uhlelo lwakho ukuze ukwazi ukuya emihlanganweni njalo. Ukuqina kubalulekile ekwakheni imikhuba emisha nokubona izinguquko eziqhubekayo empilweni yakho yengqondo.

Isebenza kanjani i-Cognitive Behavioral Therapy?

I-CBT isebenza ngokukusiza ukuthi uqaphele imicabango emibi ezenzakalelayo futhi ikufundise ukuthi uyihlole kanjani ngendlela enengqondo. Eminingi yemicabango yethu yenzeka ngokushesha kangangokuthi asiyiqapheli, kodwa isathinta indlela esizizwa ngayo nesiziphatha ngayo.

Udokotela wakho uzokufundisa ukuthi ubambe le micabango futhi uzibuze imibuzo efana nale: "Ingabe lo mcabango unengqondo?" "Yibuphi ubufakazi enginabo ngalo mcabango nangokuphikisana nawo?" "Ngingeluleka kanjani umngane kulesi simo?"

Ukwelashwa kugxila ekushintsheni izindlela zokuziphatha ezingase zikugcine ubambekile. Isibonelo, uma ugwema izimo zokuxhumana nabantu ngenxa yokukhathazeka, udokotela wakho angase akusize ukuthi ukhuphule kancane imisebenzi yakho yokuxhumana nabantu ngezinyathelo ezingalawuleka.

I-CBT ikufundisa amakhono athile ongawasebenzisa kukho konke ukuphila kwakho. Lokhu kufaka phakathi izindlela zokuphumula, amasu okuxazulula izinkinga, nezindlela zokuphikisa amaphethini okucabanga angasizi. Ngokuzijwayeza, lawa makhono aba izimpendulo ezizenzakalelayo ekucindezelekeni nasezinseleleni.

Ziyini izinzuzo ze-Cognitive Behavioral Therapy?

I-CBT inikeza izinzuzo eziningi ezingathuthukisa impilo yakho yengqondo kanye nekhwalithi yempilo iyonke. Ucwaningo lubonisa ukuthi i-CBT isebenza kahle njengemithi yezimo eziningi, futhi izinzuzo zivame ukuhlala isikhathi eside ngemva kokuphela kokwelashwa.

Izinzuzo ezinkulu ze-CBT zihlanganisa:

• Ukunciphisa izimpawu zokucindezeleka nokukhathazeka
• Amakhono angcono okubhekana nokucindezeleka
• Ukuthuthukiswa kobudlelwano nokuxhumana
• Ukwanda kokuzethemba nokuzazi
• Ikhwalithi engcono yokulala namazinga wamandla
• Amakhono okuxazulula izinkinga asebenza kahle kakhulu

Abantu abaningi baqaphela ukuthuthuka ngaphakathi kwamasonto ambalwa okuqala, nakuba ushintsho oluhlala njalo ngokuvamile luthatha amasonto amaningana okuzijwayeza okuqhubekayo. Amakhono owafunda ku-CBT aba yingxenye yethuluzi lakho lokubhekana nezinselelo zesikhathi esizayo.

I-CBT futhi isiza ekuvikeleni ukuphindeka kwezimpawu. Ngenxa yokuthi ufunda amasu athile okuphatha imicabango nezimo ezinzima, ukwazi kangcono ukubhekana nokucindezeleka kwesikhathi esizayo ngaphandle kokudinga ukwelashwa okuqhubekayo.

Ziyini izici eziyingozi zokudinga i-Cognitive Behavioral Therapy?

Izimo ezithile zempilo nezici zomuntu siqu zingakhuphula amathuba akho okuzuza ku-CBT. Ukuqonda lezi zici eziyingozi kungakusiza ukuthi uqaphele ukuthi kungaba nini isikhathi sokufuna usizo lochwepheshe.

Izici eziyingozi ezivamile ezingenza i-CBT ibe usizo zihlanganisa:

• Ukucindezeleka okungapheli okuvela emsebenzini, ubudlelwano, noma izinkinga zezezimali
• Umlando womndeni wezimo zempilo yengqondo
• Ukuhlukumezeka kwangaphambilini noma okuhlangenwe nakho okubi ezinganeni
• Ushintsho olukhulu empilweni njesehlukaniso, ukulahlekelwa umsebenzi, noma ukuthutha
• Izimo zezokwelapha ezingapheli ezithinta imizwa yakho
• Ukuzihlukanisa emphakathini noma ukuntula izinhlelo zokusekela
• Ukuthambekela kobuqotho noma ukuzigxeka okuphezulu

Ukuba nalezi zici eziyingozi akusho ukuthi ngokuqinisekile uzodinga ukwelashwa, kodwa zingakwenza ube sengozini enkulu yokuthuthukisa izinselelo zempilo yengqondo. I-CBT ingasiza kakhulu ekwakheni ukuqina ngokuphikisana nalezi zinto ezicindezelayo.

Izici eziyingozi ezingavamile kodwa ezibalulekile zihlanganisa ukuba nomlando wokusebenzisa kabi izidakamizwa, ukuhlangabezana nokuhlukunyezwa emsebenzini, noma ukubhekana nezimo zobuhlungu obungapheli. Lezi zimo zingadala izinselelo eziyingqayizivele zempilo yengqondo i-CBT ehlome kahle ukuzixazulula.

Ziyini izinkinga ezingaba khona zokungazinaki izinkinga zempilo yengqondo?

Lapho izinkinga zempilo yengqondo zingelashwa, zingathinta kakhulu impilo yakho yansuku zonke nobudlelwano bakho. Izindaba ezinhle ukuthi ukuqaphela lezi zinkinga ezingaba khona kungakukhuthaza ukuthi ufune usizo uma uludinga.

Izimo zempilo yengqondo ezingelashwanga zingaholela ezinkingeni eziningi ezingathi sína:

• Ukuqina kwezimpawu zokucindezeleka noma ukukhathazeka
• Ubunzima bokugcina ubudlelwano kanye nobudlelwano bomphakathi
• Izinkinga emsebenzini noma esikoleni, okuhlanganisa ukwehla kokusebenza
• Izinkinga zempilo engokomzimba njengezinhlungu zekhanda, izinkinga zokugaya ukudla, noma izifo zokulala
• Ukwanda kwengozi yokusebenzisa kabi izidakamizwa njengendlela yokubhekana nazo
• Izinkinga zezezimali ngenxa yokungasebenzi noma izinqumo ezingenangqondo

Izinselelo zempilo yengqondo zingathinta amasosha akho omzimba, zikwenze ube sengozini enkulu yokugula ngokomzimba. Ukucindezeleka okungapheli nokukhathazeka kungaholela ekucindezelekeni kwegazi eliphezulu, izinkinga zenhliziyo, nezinye izimo zempilo ezingathi sína.

Ezimweni ezingavamile, izimo zempilo yengqondo ezingelashwa zingaholela emicabangweni yokuzilimaza noma ukuzibulala. Uma uhlangabezana nale micabango, kubalulekile ukufuna usizo lochwepheshe ngokushesha noma uthinte umugqa wosizo wezinkinga.

Kufanele ngibone nini udokotela we-Cognitive Behavioral Therapy?

Kufanele ucabangele i-CBT uma imicabango yakho, imizwa, noma ukuziphatha kuphazamisa impilo yakho yansuku zonke noma ubudlelwano bakho. Akunasidingo sokulinda kuze kube yilapho izinto ziba zimbi ngaphambi kokufuna usizo.

Cabangela ukufinyelela ochwepheshe bezempilo yengqondo uma uhlangabezana nalokhu:

• Ukudabuka okuqhubekayo noma ukungabi nathemba okuhlala ngaphezu kwamasonto amabili
• Ukukhathazeka okuvimbela imisebenzi yakho noma kubangele izimpawu zomzimba
• Ubunzima bokulala noma ukugxila emisebenzini yansuku zonke
• Izinkinga zobudlelwano eziqhubeka ziphindaphinda ngaphandle kwemizamo yakho
• Imicabango yokuzilimaza noma ukulimaza abanye
• Ukusetshenziswa okwandisiwe kotshwala noma izidakamizwa ukubhekana nengcindezi

Akudingeki ukuthi ube nesimo sempilo yengqondo esitholakele ukuze uzuze ku-CBT. Abantu abaningi bathola ukwelashwa kuyasiza ekuphatheni ingcindezi yansuku zonke, ukuthuthukisa amakhono okuxhumana, noma ukuzulazula ezingeni elikhulu lempilo.

Uma ungaqiniseki ukuthi i-CBT ikufanele yini, cabangela ukukhuluma nodokotela wakho wokuqala. Bangakusiza ukuthi unqume ukuthi ukwelashwa kungaba yinzuzo yini futhi banikeze izinkomba kochwepheshe bezempilo yengqondo abaqeqeshiwe.

Imibuzo evame ukubuzwa mayelana ne-Cognitive Behavioral Therapy

Q.1 Ingabe i-Cognitive Behavioral Therapy iyasebenza ekukhathazekeni?

Yebo, i-CBT iyasebenza kakhulu ekwelapheni izinhlobo ezahlukene zokuphazamiseka kokukhathazeka. Ucwaningo lubonisa ngokuqhubekayo ukuthi i-CBT inganciphisa kakhulu izimpawu zokukhathazeka futhi isize abantu ukuthi bathuthukise amakhono okubhekana nezinkinga ahlala isikhathi eside.

I-CBT yokukhathazeka igxila ekuhlonzeni nasekuphonseleni inselelo imicabango yokukhathazeka, ukubhekana kancane nezimo ezesabekayo, nokufunda amasu okuphumula. Abantu abaningi baqaphela ukuthuthuka emazingeni abo okukhathazeka phakathi kwamaseshini angu-8 kuya kwangu-12.

Umbuzo 2. Ingabe i-CBT isebenza kangcono kunemithi?

I-CBT ingasebenza njengemithi ezimweni eziningi zempilo yengqondo, futhi izinzuzo zivame ukuhlala isikhathi eside ngemva kokuphela kokwelashwa. Indlela engcono kakhulu incike esimweni sakho esithile nezintandokazi zakho.

Abanye abantu bazuza kakhulu ku-CBT kuphela, kanti abanye bathola ukuthi inhlanganisela yokwelashwa nemithi iyasiza kakhulu. Umhlinzeki wakho wezempilo angakusiza ukuthi unqume uhlelo lokwelashwa olungcono kakhulu lwezidingo zakho.

Umbuzo 3. Kuthatha isikhathi esingakanani ukuthi i-CBT isebenze?

Abantu abaningi baqala ukuqaphela ukuthuthuka okuthile ngaphakathi kwamaseshini ambalwa okuqala e-CBT, kodwa ushintsho oluhlala njalo ngokuvamile luthatha amaseshini angu-12 kuya kwangu-20. Isikhathi esiqondile sincike ezintweni zakho ezithile ozikhathazayo nokuthi uzisebenzisa kanjani ngokuqhubekayo lezi zindlela.

Abanye abantu abanezimpawu ezithambile bangase babone ukuthuthuka okukhulu ngamaseshini ambalwa nje, kanti abanye abanezinkinga eziyinkimbinkimbi bangase badinge ukwelashwa kwesikhathi eside. Udokotela wakho uzosebenza nawe ukusetha okulindelekile okungokoqobo.

Umbuzo 4. Ngingayenza i-CBT ku-inthanethi noma idinga ukuba ngibe khona mathupha?

I-CBT ingasebenza kokubili ku-inthanethi nasemuntwini. Abantu abaningi bathola ukwelashwa ku-inthanethi kulula futhi kuyasiza njengamaseshini obuso nobuso, ikakhulukazi ezimweni ezinjengokukhathazeka nokucindezeleka.

I-CBT eku-inthanethi inikeza ukuguquguquka ekuhleleni futhi iqeda isikhathi sokuhamba, okwenza kube lula ukugcina ukuhambela okuqhubekayo. Kodwa-ke, abanye abantu bakhetha ukuxhumana komuntu siqu kwamaseshini omuntu.

Umbuzo 5. Kuthiwani uma i-CBT ingasebenzi kimi?

Uma i-CBT ingasizi ngemva kwamaseshini amaningana, ungalilahli ithemba lokwelashwa ngokuphelele. Udokotela wakho angashintsha indlela yabo, noma ungase uzuze ohlotsheni oluhlukile lokwelashwa noma ezinye izinketho zokwelapha.

Ngezinye izikhathi i-CBT ithatha isikhathi eside ukusebenza ezimweni ezithile, noma ungase udinge ukubhekana nezinkinga ezingaphansi kuqala. Umhlinzeki wakho wezempilo yengqondo angakusiza ukuthi uhlole ezinye izindlela zokwelapha ezisekelwe ebufakazini ezingase zifaneleke kakhulu esimweni sakho.