Chirongwa Chine Mhemberero Inyanzvi yePfungwa yekutarisa kuwanda kwezvipembenene
Chii chinonzi Cognitive Behavioral Therapy (CBT)?
Kuchengetedza Kuita Maitiro ehutano hwezvemishonga, inozivikanwawo seCognitive Behavior Therapy kana CBT yenguva pfupi, inorudziro ye "kutaura" kurapa, zvichienderana nemitemo yepfungwa yehutsika - izvo ndezvekuti mafambiro evanhu anokwanisa kudzorwa kana kuchinjwa, uye mazano ekugogodza - iyo inotarisa kunzwisisa kunzwisisika kwevanhu, kunzwa, nekuzvinzwisisa pachavo uye nyika yakavapoteredza.
Kuita maitiro kunotarisa pane maitiro kana zviito izvo munhu anotora, asi pfungwa dzekucherechedza dzinotarisa pamanzwiro evanhu-zvavanoona, kunzwa, uye kunzwa, pfungwa dzavo, uye manzwiro avo. CBT yakasiyana-siyana yehutano hwehutano, iyo inotarisa kuchinja maitiro kuburikidza nekubatana zvakanaka uye kusasimbisa kusimbisa , kana mubairo uye kurangwa, nemitemo iyo munhu anoda kuwedzera kana kuderedza.
Kuziva kwevanhu kwekucherechedza kunosanganisira maonero edu, pfungwa, manzwiro uye kunzwisisa. Izvi zvinosanganisira zvose zvinopinda mupfungwa dzedu kuburikidza nemafungiro edu, kana kuburikidza nemafungiro atinofunga kana kunzwa pamusoro pezviitiko zvedu zvakare. Kuwedzera kuongororwa kwekugadziriswa kwehutano hwekuita kwakakonzera kukurudzirwa kwekufunga kwehutano hwehutano nekufunga nezvevanhu pfungwa nemanzwiro pamusoro pemafambiro avo. Panzvimbo pokungocherechedza uye kuzvidzora maitiro, panewo zvakabhadharwa kune zviri kuitika mupfungwa dzemunhu, uye kuti maonero aya, pfungwa, uye manzwiro anoita sei kuti vaite nenzira dzakasiyana.
CBT inonyanya kuongorora kupesana pakati pezvatinoda kuita uye zvatiri kuita chaizvoizvo. Kuita zvinodhaka muenzaniso wakanaka wemhando iyi yekupikisana - tinogona kuziva zvakakosha uye zvakachengeteka, izvo zvinoita kuti tisaita zvinodhaka uye zvinhu, asi tinosarudza kuenderera mberi nekubatana nemufambiro chero zvakadaro, dzimwe nguva zvinotambudza zvinogumbura zvikuru isu nevamwe vanhu.
Uye apo vanhu vane zvinodhaka vanogona kuzvidemba pamusoro pezviito izvi, zvingava zvakaoma kumisa kudzokorora, dzimwe nguva pasina munhu wacho kunyatsoziva chikonzero.
Kuchengetedza Kushandisa Kurapa Kwechirwere
Dhiyabhorosi muenzaniso wakajeka wemuitiro wekuita unopesana nezvinoitwa nemunhu anenge achida kuita. Nepo vanhu vachiedza kukunda maitiro ekurwisa vanowanzotaura kuti vanoda kuchinja maitiro avo, uye vanogona zvechokwadi kutsvaga doro, zvinodhaka, kana zvimwe zvinomanikidzira mafambiro ari kuvakonzera matambudziko, vanoona zvakaoma zvikuru kuita kudaro. Maererano nekufungisisa kwehutano hwehutachiona hwehutano, maitiro ekurwisa, zvakadai sekunwa, kushandiswa kwezvinodhaka, dambudziko rekubhejera, kutengesa zvekutengesa, kutamba mitambo yemavhidhiyo, kudhakwa kwezvokudya, nemamwe marudzi ehutsika hunokuvadza, inokonzerwa nemafungiro asina kururama uye nemanzwiro asina kunaka anotevera.
Kugadzirisa manzwiro ehutano hunojekesa izvi nekujekesa nzira iyo mafungiro evanhu nemanzwiro anoshanda. Nyanzvi dzezvepfungwa dzakaziva kuti vazhinji vedu vane pfungwa, zvichibva pazvitendero zvisiri zvenhema, zvisingaiti, kana kuti hazvigoneki kurarama maererano, uye pfungwa idzi, zvakare, dzinokonzera manzwiro akaipa anopa kudya mwoyo, kuora mwoyo uye mamiriro akadai sekupindwa muropa.
Nokugadzirisa zvakananga pfungwa dzedu nemanzwiro akabatana, pamwe chete nezviitiko zvinotungamirira pfungwa idzodzo nemanzwiro, uye mufambiro watinoita semugumisiro, tinogona kutanga kutora matanho anotsvaga anoparadza kushingaira kwedu pakuchinja maitiro edu.
Nokuona maitiro emafungiro nemanzwiro atinowanzoona, tinogona kutanga kuchinja pfungwa idzi nekunyatsocherechedza mamiriro ezvinhu mune dzimwe nzira dzechokwadi, izvo zvisingatungamiri kune zvinoshungurudzwa uye zvinokonzera kukanganisa kwekuzvibata. Nokuzvipira isu pachedu nemafambiro akanaka tinotsiva mararamiro aya anokuvadza pamwe, nekufamba kwenguva, maitiro akanaka ane hutano anobatanidza nemamwe mafungiro akanaka, uye anowedzera zviri nyore.
CBT ine nhoroondo yakanaka kwazvo, ine zvidzidzo zvakawanda zvichiratidza kubudirira kwayo pakurapa kuora mwoyo, kuzvidya mwoyo nemamwe mamiriro ezvinhu, kusanganisira kusvuta.
Iyo CBT inoswedera pedyo yakave yakawanda kusvika kumagumo ezana remakore rechi20 ivo pachavo vari kucheneswa uye vakatsiviwa neinoti "wave yechitatu" yehutano hwemaitiro, iyo inofunga nezvekufunga, kubvuma uye kuva panguva. Aya mazano anosanganisira Acceptance uye Commitment Therapy (ACT), Dialectical Behavioral Therapy (DBT), Mindfulness-Based Cognitive Therapy, uye Functional Analytic Psychotherapy.
> Sources
> Burns, D. Kunzwa Zvakanaka: The New Mood Therapy . (Revised Edition). HarperCollins: New York. 1980.
> Burns, D. The Feeling Good Handbook . (Revised Edition). Penguin: Harmondsworth. 1999.
> Ledley, D., Marx, B. uye Heimberg, R. Kugadzira Kurapa Kwokuita Maitiro Anoshanda. New York: Guilford Press. 2005.
> Linehan, M. Cognitive-Behavioral Treatment yeBorderline Personality Disorder. New York: Guilford Press. 1993.