Ukukhetha Uhlobo Olufanele Lokwelulekwa
Impilo yengqondo iyisici esibalulekile empilweni esivame ukunganakwa. Kodwa-ke, abantu abaningi bayaqaphela ukubaluleka kokulondoloza impilo yengqondo, njengoba nje belondoloza impilo yomzimba. Enye indlela yokugcina impilo yengqondo iwukwelulekwa. Kodwa-ke, kunezinhlobo ezahlukene zokwelulekwa ezitholakalayo, futhi ukukhetha okulungile kungaba yinselele. Kulesi sihloko, sizoxoxa ngezinhlobo ezahlukene zokwelulekwa ongakhetha kuzo nokuthi unganquma kanjani ukuthi yikuphi okuhambisana nezidingo zakho.
Kungani Kubalulekile Ukukhetha Ukwelulekwa Okufanele?
Ngaphambi kokuthi singene ezinhlotsheni ezahlukene zokwelulekwa, kuyasiza ukuqonda ukuthi kungani ukukhetha okulungile kubalulekile. Ukwelulekwa kuyinqubo yomuntu siqu futhi eqondene nomuntu ngamunye. Okusebenza komunye umuntu kungase kungasebenzeli omunye. Ukukhetha uhlobo lokwelulekwa olufanelana nezidingo zakho nezimo zakho kungakusiza ukuthi uthole imiphumela emihle kakhulu futhi ukhule ngendlela ephumelela kakhulu kuwe.
Izinhlobo Ezivamile Zokwelulekwa
Kunezinhlobo ezahlukene zokwelulekwa ezitholakalayo, kusukela kokwelapheka okusekelwe ekwelashweni kuya kokugxila kakhulu ekunikezeni iseluleko. Nazi ezinye zezindlela ezivame kakhulu:
1. Ukwelashwa Kokuqonda Nokuziphatha (i-CBT)
Ukwelashwa Kokuziphatha Kokuqonda (i-CBT) uhlobo oludumile kakhulu lokwelulekwa. Lusekelwe embonweni wokuthi izinkinga zethu ezingokomzwelo nezokuziphatha zivame ukuvela emaphethini okucabanga anephutha noma angasizi. Ku-CBT, usebenza nodokotela wezokwelapha ukuthola nokushintsha amaphethini okucabanga ayingozi.
Izinzuzo: I-CBT iboniswe ukuthi iyasebenza ekwelapheni izinkinga ezahlukahlukene, okuhlanganisa ukucindezeleka, ukukhathazeka, izinkinga zokudla, nezinkinga zokulala. Lokhu kwelashwa kuvame ukuba okwesikhashana futhi kuhlelwe kahle kakhulu.
Okubi: Ngenxa yokuthi ihlelwe kahle kangaka, i-CBT ingase ingasebenzi kubantu abafuna ukujula ngokomzwelo noma ukuhlola okujulile kwengqondo.
2. Ukwelashwa Kwengqondo
Ukwelashwa kwengqondo kusekelwe emibonweni kaFreud futhi kugcizelela ukubaluleka kwezinqubo ezingazi lutho kanye nesikhathi esidlule ekwakheni ukuziphatha komuntu kanye nemizwa yakhe. Ngokuvamile kuvulelekile futhi akuhlelekile kangako kune-CBT.
Izinzuzo: Lokhu kwelashwa kungasiza abantu baqonde imvelaphi yabo ejulile yemizwa, futhi kuvame ukuletha izinguquko ezijulile nezihlala isikhathi eside.
Okubi: Lokhu kwelashwa kungathatha isikhathi eside futhi kungase kubakhathaze kakhulu ngokomzwelo, ngezinye izikhathi kwenze abantu bazizwe bebabi kakhulu ngaphambi kokuba bazizwe bengcono.
3. Ukwelashwa Kobuntu
Izindlela zokwelapha zobuntu, njenge-Rogerian noma i-existential therapy, zigcizelela ukubaluleka kobudlelwano bokwelapha obusekelayo, obungaqondisi. Zigxila ekukhuleni, ekuzithuthukiseni, kanye nasekugcwalisekeni kwamandla omuntu ngamunye.
Izinzuzo: Lokhu kwelashwa kungabanika amandla kakhulu futhi kusize abantu bazizwe bexhumene kakhulu nabo kanye nenjongo yabo yokuphila.
Okubi: Ngenxa yokuthi ayihlelekile kahle, lokhu kwelashwa kungase kungasebenzi kahle ezinkingeni ezithile njengokukhathazeka okukhulu noma isifo esibangelwa ukucindezeleka ngokweqile.
4. Ukwelashwa Komndeni Nemibhangqwana
Ukwelashwa komndeni kanye nemibhangqwana kugxile ekuthuthukiseni ubudlelwano kanye nokuxhumana. Kuvame ukusetshenziselwa ukubhekana nezinkinga ezibandakanya abantu abangaphezu koyedwa.
Izinzuzo: Kusebenza kahle kakhulu ekuthuthukiseni ubudlelwano kanye nokunqoba izinkinga zomndeni noma zombhangqwana eziyinkimbinkimbi.
Okubi: Ukuphumelela kungancishiswa uma umuntu oyedwa engazimisele enkambisweni yokwelapha.
5. Ukwelashwa Okusekelwe Esixazululweni
Lokhu kwelashwa kugcizelela ukubeka imigomo nokuthola izixazululo ezisebenzayo zezinkinga. Odokotela bezokwelapha basebenzisana namakhasimende ukuze bafinyelele imiphumela ethile nelinganisekayo.
Izinzuzo: Isebenza kahle kubantu abadinga izixazululo ezisheshayo neziqondile.
Okubi: Lokhu kwelashwa kungase kungasebenzi kulabo abafuna ukuqonda okujulile ngezinkinga zabo.
Izici Okufanele Uzicabangele Ekukhetheni Uhlobo Lokwelulekwa
Uma usuzazi izinhlobo zokwelulekwa ezitholakalayo, isinyathelo esilandelayo ukunquma ukuthi iyiphi engcono kakhulu kuwe. Nazi ezinye izinto okufanele uzicabangele:
1. Imigomo Yokwelapha
Yini onethemba lokuyithola ngokwelashwa? Ingabe ufuna ikhambi elisheshayo lenkinga ethile, noma ufuna ukuhlola okujulile kokuziqonda? Isibonelo, uma ufuna ukunqoba ukwesaba okuthile, i-CBT ingaba yisinqumo esingcono kunokwelashwa nge-psychodynamic.
2. Ubude kanye Nesikhathi
Uzimisele futhi uyakwazi ukutshala isikhathi esingakanani ekwelashweni? Ezinye izinhlobo zokwelapha, njengokwelashwa kwengqondo, zidinga ukuzibophezela kwesikhathi eside, kanti ezinye, njengokwelashwa okugxile kwisisombululo, zingaxazulula izinkinga ngezikhathi ezimbalwa nje.
3. Ukutholakala Nokufinyelela
Akuzona zonke izinhlobo zokwelapha ezitholakala endaweni yakini, futhi akubona bonke abelaphi abanikeza izinhlobo ezifanayo. Qiniseka ukuthi uyakwazi ukufinyelela uhlobo lokwelashwa olukhethayo. Ukuthi udinga ukwelashwa okuku-inthanethi noma mathupha kufanele kucatshangelwe.
4. Ukuxhumana nodokotela wezifo zengqondo
Ubudlelwano phakathi kwakho nomeluleki wakho bubalulekile. Ukwelulekwa kuyinqubo esekelwe ekwethembeni nasekuvulelekeni, ngakho khetha umeluleki ozokwenza uzizwe ukhululekile futhi uqondakala.
5. Izindleko
Izindleko ziyisici esibalulekile okufanele usicabangele. Ukwelashwa kungabiza kakhulu, ikakhulukazi uma ukhetha ukuzibophezela kwesikhathi eside. Qiniseka ukuthi uyazi ukuthi ungakanani imali ongakwazi ukuyikhokhela nokuthi ngabe umshuwalense noma usizo lwezezimali luyatholakala yini.
6. Izinkinga Ezithile
Izinhlobo ezithile zokwelapha zisebenza kangcono ezinkingeni ezithile. Isibonelo, ukwelashwa kwengqondo nokuziphatha kusebenza kakhulu ezinkingeni zokukhathazeka, kanti ukwelashwa komndeni kungaba ngcono ezinkingeni zobudlelwano.
7. Izintandokazi Zomuntu Siqu
Ekugcineni, ukukhetha kwakho ukwelashwa kuncike ezintweni ozikhethayo. Uma ukhetha indlela ehlelekile nesebenzayo, i-CBT ingase ifaneleke kakhulu. Uma ufuna ukuhlola okujulile ngawe kanye nobudlelwano bakho, ukwelashwa kwengqondo noma kobuntu kungase kufaneleke kakhulu.
Isiphetho
Ukukhetha uhlobo olufanele lokwelulekwa kuyisinyathelo esibalulekile ohambweni lwakho lwezempilo yengqondo. Ngokuqonda izinhlobo ezahlukene zokwelapha ezitholakalayo nokucabangela izici ezifanele, ungenza isinqumo esinolwazi kakhulu nesisebenzayo. Unganqikazi ukukhuluma nabelaphi abaningana ngaphambi kokunquma, njengoba ukufaneleka okufanele kuyisihluthulelo senqubo yokwelapha ephumelelayo. Khumbula ukuthi ukunakekela impilo yakho yengqondo kuwukutshala imali enhlalakahleni yakho yesikhathi esizayo, ngakho khetha ngokuhlakanipha.
