Kunzwisisa Kubvuma uye Kuzvipira Kurapa kweSAD
Kubvuma uye kuzvipira kwechipatara (ACT) chirongwa chetsika yekushandiswa inoshandiswa mukurapwa kwehutano hwehurombo hwevanhu (SAD) . ACT yakagadzirwa muna 1986 naProfesa Steven Hayes. Icho chikamu chechikamu chechitatu chemaitiro ekurapa, zvichienderana nezvitsitsinho zvechipiri-wave kurapwa kwakadai sekuziva-kugadzirisa-behavioral therapy (CBT) .
ACT yakagadzirwa pamwe nehurongwa hwekutsvakurudza unozivikanwa seRational Frame Theory.
Kubvuma uye kugadzirisa kurapa kunewo maitiro akawanda ehutsika hweBuddhist uzivi. Chinangwa cheACT ndechokugamuchirwa kwemafungiro asina kunaka pane kubviswa kana kuderedzwa kwavo.
Kunyange zvazvo CBT iri nzira inobatsira yekurapa kwehutano hwehutano hwevanhu (SAD) , kwete vanhu vose vanopindura CBT. Kubvuma uye kuzvipira kunoratidzira kuvimbiswa kwekushandiswa neSAD, uye kunogona kushandiswa muchidimbu kana kwenguva refu, munhu akaroorana kana kuti boka remishonga.
Kana iwe uri kuenda kugamuchira chiitiko cheSAD, zvinokosha kunzwisisa kuti rudzi urwu rwechirwere rwakasiyana sei nedzimwe tsika dzetsika dzakanaka. Kuziva kuti chii chaunotarisira kuchaita kuti zvive nyore kwauri kuti uwane zvakanakisisa pakugamuchirwa uye kuzvipira kurapa.
Overview
Kubvuma uye kugadzirisa kurapa kwakasiyana nedzidzo dzemazuva ekumadokirwo ekurapa mune zvekuti hakuna kufunga kuti kuva "noutano" kwakajairika.
Pane kudaro, ACT vanyori vanopikisa kuti maitiro ako ezuva nezuva ezvimwechete uye zvitendero zvinogona kuva zvinoparadza.
Mukuwedzera, maererano nekugamuchirwa uye kuzvipira kurapa, mutauro ndiwo mudzi wekutambura kwevanhu. Ichi ndechokuti iyo ndiyo nheyo yemafungiro asina kunaka uye manzwiro akadai sekunyengedza, kusarura, kusada, kutya, uye kuzvidzora.
Chinangwa
Chinangwa chokugamuchirwa uye kurapa kuzvipira hakusi kubvisa zvachose zviratidzo zvako zvekugara kwevanhu .
Muzvokwadi, maererano neCIT, kuedza kutungamira zvakananga kana kuderedza zviratidzo zvako kuchaita kuti vawedze.
Paunenge uchigamuchira kugamuchirwa uye kuzvipira, iwe uchakurudzirwa kuva noupenyu hune chinangwa, bvuma kuti pachava nekurwadziwa uye kutambura, uye kuti iwe unofanira kubvisa kubva pazviri uye kutora matanho zvichienderana nemitemo yako. Zvinotarisirwa kuti zviratidzo zvako zvichange zvishoma kana se-chibereko cheACT therapy.
Tools
Mushandi wako weAIDS achashandisa mifananidzo kuti ataure mashoko kune iwe panguva yekurapa. Therapy inowanzobatanidza maitiro anowanzoita (mauri kutora chikamu chinoshingaira), maitiro-anotungamirirwa maitiro ekuita (kudzidza pamusoro pezvaunokoshesa muupenyu), uye kudzidzira unyanzvi hwokudzidzira (kuve uchiziva nguva ino).
Principles
Pane mitanhatu yemitemo yekubvuma nekuzvipira kurapa. Pasi pane tsanangudzo yemitemo iyi uye kuti inoshanda sei mukurapa kwekushungurudzika kwevanhu munzanga.
1. Kuchenjerera Kunzwisisa
Kuziva kusagadzikana kunosanganisira kuzvitsaura kubva kune "zvisingafadzi" zvakaitika semafungiro, manzwiro, mifananidzo, zviyeuchidzo, zvinokurudzira uye kunzwa.
Iwe uchange uine zviitiko izvi nguva dzose, asi chinangwa cheACT ndechokuderedza simba ravanoita kwauri.
Kunyange zvazvo zvaunoita zvepanyama zvichange zviri kurwisana nezviitiko zvisingafadzi, kuita izvozvo kunongowedzera kuipa.
Murapi wako angarondedzera kuti kunetseka nemafungiro asina kunaka kwakafanana nekuedza kukwira kunze kwekukurumidza. Izvo zvakaoma iwe unoedza, zvakanyanya kuipa iwe unoita mamiriro ako. Kushandisa mifananidzo kurondedzera zvakaitika kune imwe yezvigadzirwa izvo kugashira kwako uye kugadzirisa kwekuzvipira kuchashandisa.
Munyaya yaSAD, mushonga wako angaratidza maitiro ekudzora manzwiro awakashandisa munguva yakapfuura ayo akawedzera kunyanya kwako, sekudzivisa, kunwa doro kana kuedza kusununguka.
Murapi wako anoda kuti iwe unzwisise kuti kuedza kudzora kushushikana kwako chikamu chechinetso panzvimbo yekugadzirisa.
Pane zvakawanda zvingave zvingashandiswa nemushonga wako angakuudza kuti akubatsire kuzadzikisa kukanganisika kwepfungwa. Pasi pane mamwe maitiro:
- Kana iwe unowanzova nemafungiro akadai sekuti "Handina chinhu chandingataura," kana kuti "Munhu wose anofunga kuti ndiri kunetseka," mushonga wako achakukumbira kuti uwedzere mazwi "Ndiri kufunga kuti ..." kutanga kwemashoko aya .
- Iyi mitsara mitsva "Ndiri kufunga kuti handina chandingataura" uye "Ndiine pfungwa yokuti munhu wese anofunga kuti ndiri kunetseka" anokupa kure uye kunoderedza zvinokonzerwa nemafungiro ako kuitira kuti iwe uone semashoko chete .
- mushonga wako angakukumbira kuti ufungidzire kuti pfungwa dzako, manzwiro uye mifananidzo sevarwi vari muchitarisiko, kupfuura, asi vasina kukukanganisa.
- mushonga wako angakukumbira kuti ufungidzire kuti pfungwa dzako mazwi ari pahwindo rekona nebhora rinowira pasi pawo. Mhedziso, "Ini ndakarasikirwa" haina zvishoma kana iine bhora rinoputika.
2. Kugamuchira
Kugamuchira kunoreva kubvumira zvishuwo zvako zvisingafadzi zvemukati zvichiuya uye zvichienda pasina kuedza kuzvidzora. Kuita izvi kuchaita kuti vaone sevasingatyisidzi uye vachaderedza zvavanoita muupenyu hwenyu.
Murapi wako achakumbira iwe kubvuma zvakaitika zvisingadikanwi izvo zviri kunze kwekutonga kwako panzvimbo pokurwa navo. Paunenge uchitaura nezvekugamuchirwa, mushonga wako angashandisa mazwi okuti "kusachena kwakachena" uye "kusasvibiswa tsvina".
Munyaya yekushungurudzika kwevanhu mumagariro evanhu, kusanzwisisa kwakachena kunoreva maitiro anowanzokonzera kufunganya mune zvekugarisana uye kushanda mamiriro ezvinhu. Kusasvibiswa kwakaipa kunoreva kune dzimwe pfungwa dzakadai sekuzvidya mwoyo kwako kana iwe uchizvidya mwoyo.
Kuti akubatsire nekugamuchirwa, mushonga wako angakukumbira iwe kufungidzira kuti pane shanduko kumashure kwehuropi hwako. Kana kuchinja uku kwashandurwa "ON," iwe ucharwisana nezviitiko zvisingafadzi zvemunhu oga, zvichiita kuti zviwedzere.
Somuenzaniso, pane chiratidzo chokutanga chekushungurudzika kwevanhu, unogona kutsamwa, kusuruvara uye kufunganya nezvekuzvidya mwoyo kwako. Aya maonero echipiri akaisa hutsinye hwekutambudzika kwevanhu. Murapi wako achakukumbira kuti uite "swit" "OFF" uye ona kuti sei mafungiro echipiri anonyangarika.
3. Kutarisana neMuenzaniso Wacho
Kungwarira kunoreva kurarama muno uye ikozvino. Murapi wako achakukumbira kuti udzidzise kubatanidzwa munguva yemazuva ano panzvimbo yekurasika iwe pachako pfungwa dzako.
Munyaya yekushungurudzika kwevanhu, pfungwa dzinogona kukubatsira iwe kuvapo mune zvemagariro evanhu uye unozviona zvakakwana.
4. Kucherechedza
Murapi wako achakukumbira kuti uone kuti iwe unogona kuzviona iwe uchifunga. Iwe uri kutonga kwemafungiro ako; haisi ngozi kana kutyisidzira.
5. Maitiro
Murapi wako achakubatsira kuti uzive zvaunomiririra, zvinokosha kwauri uye zvinorevei muupenyu hwako.
Kana iwe uchitambura kubva kuSAD, izvi zvinogona kusanganisira maitiro akadai sokuvaka hukama kana kuva wechokwadi kune vamwe.
6. Commit Action
Murapi wako achakukumbira kuti uzviise pane chimwe chinhu chinowirirana nemitemo yako, kunyange kana ichiita kuti utambudzike.
Somuenzaniso, mumwe munhu ane chirwere chinokonzera kushungurudzika kwevanhu chinogona kuisa chinangwa chekuungana pamwe neshamwari kamwechete pavhiki uye kugovera chimwe chinhu chavo pachavo pachavo.
Chiito chekuzvipira chinosanganisira zvinangwa zvehutano zvichienderana nemitemo yako uye kutora matanho ekuita.
Nzira dzakawanda dzehutano hwakatangwa nemushandi wako huchava nemigumisiro yechipiri yekuderedza zviratidzo zvako zvekushushikana kwevanhu. Kuve wakakwana muhutano hwemagariro ndechimwe chimiro chekurapa uye kupedza nguva kunoderedza kushushikana kwako. Kutora nhanho pasinei nekuzvidya mwoyo ndeimwe nzira yekurapa kurapa.
Iyo nzira inoshandiswa neAIDS mutambi inopesana neye inoshandiswa neCCTT. Mukuwedzera, pangave pane zvimwe zvakasiyana mukusimbiswa muhukama hwako nemushonga.
Muchikoro we CBT angangodaro achiita basa rakafanana nemudzidzisi, asi mutapi wechiitiko angangozviona ari oga mubasa remutungamiri. Murapi wako anogona kukutsanangurira iwe achishandisa mufananidzo uyu:
"Handizvo zvese zvakafungidzirwa" Zvakafanana newe uri pagomo, uye ndizvo zvandakaita, uye ini ndinongoitika kuti ndine nzvimbo yekuona kuti ndinogona kuona zvipingamupinyi munzira yako yausingagoni kuona. chinoda kuita ndechokubatsira kuita kuti nzira ive nyore kwauri. "
Kusiyana Kubva kuBBCT
Zvose zviviri ACT uye CBT zvinosanganisira kuziva pfungwa dzako. Zvisinei, chinangwa chekubvuma uye kurapa kuzvipira ndiko kugamuchirwa kwemafungiro asina kunaka apo chinangwa cheBBC ndechekuderedza kana kubvisa pfungwa dzakaipa.
Semuenzaniso, apo muongorori we CBT acharatidza kuti mafungiro akaipa anokonzera kushushikana kwako kwepamunharaunda, mutori wechiitiko anotaura kuti ndiko kurwisana kwako nemafungiro asina kunaka anokonzera kushungurudzika kwako munzanga.
Research Research
Kunyange zvazvo pane zvakawanda zvakakura zvemashoko ekutsigira kugamuchirwa uye kuzvipira kwekuzvipira kwezvinetso zvakasiyana-siyana, kutsvakurudza mune kushandiswa kweCIT kwaSAD iri mumucheche.
Mune chidzidzo che2002 chekutaura kwevanhu mumakoroji vadzidzi, vatori vechikamu vakaratidza kuvandudzwa kwehutano hwehutano hwezviratidzo uye kuderedzwa mukudzivisa mushure mekugamuchira ACT. Mune chidzidzo chekutsvakurudza chechiitiko cheECT muna 2005, pamwe nevamwe vakawana vane sAD generalized , vatori vechikamu vakaongorora vakaratidza huri nani mukugadzikana kwehutano hwevanhu, ruzivo rwemagariro evanhu, uye hupenyu hwehupenyu, uye vakaderera kudzivisa.
Mune ruzivo rwekutsvaga kwekufungisisa uye kubvumirana-based group therapy kuchienzaniswa nemafambisirwo emagariro evanhu-maitiro ekurapa, yakaratidzwa kuti kufunga kunogona kuva chinhu chakakosha chechirongwa cheA ACT mukuchinja kwehutano hwako hwehutano hwezvirwere zvirwere, asi ne CBT, kuchinja mafungiro ako maitiro angave akakosha zvikuru.
Pakupedzisira, rumwe ruzivo rwa2013 rwakaratidza kuti kuva nekuzvipira kune chinangwa muupenyu kwakabatsira kubvisa kunetseka kwevanhu. Sezvo ichi chiri chimwe chevashandi vanoita ACT, izvi zvinopa rubatsiro rwechirwere ichi.
Zvose, kana iwe uri rudzi rwevanhu vanoda kufungisisa tsika yekuongorora nekushandura mafungiro ako, kubvuma uye kuzvipira kunogona kuenderana newe.
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