Quieting Anxiety: CBT Tools

Excel At Life

Iqukethe izikhangiso

Mayelana nalolu hlelo lokusebenza

Ngaphambilini Misa Ukwethuka Nokukhathazeka Ukuzisiza, manje Ukukhathazeka Okuthulile—amathuluzi afanayo, igama elisha!

Funda ngezindlela ezisetshenziswa ukuphatha ukwethuka nokuthola impumuzo ekukhathazekeni. Ukuphumula, ukucabangela, nokufundisa okulalelwayo. Ilogi yemizwa nokuhlaziya, idayari yokuqonda, imigomo enempilo nokuningi!

Zizwa unethemba ngokushintsha impilo yakho! Funda mayelana nezindlela zokwelashwa kwengqondo-yokuziphatha (CBT) eziboniswe ocwaningweni lwezengqondo ukuze ziphumelele ekulawuleni ukwethuka nokukhathazeka.

Yini Ngaphakathi:
1) I-Podcast Yokukhathazeka Okuthulile
• Funda amasu e-CBT nendlela yokuwasebenzisa
• Imataniswa nezici zohlelo lokusebenza ezisebenzisanayo.

2) Imisindo yosizo
• Funda ukubekezelela nokulawula ukwethuka nokukhathazeka
• I-Panic Assistance -- ikuqeqesha ekuhlaselweni kokwesaba
• Ukugxilisa ingqondo -- kukufundisa ukuthi ungaphinde ugxile kanjani ngesikhathi sokukhathazeka okukhulu
• Ukuphefumula Ngokucabangela

3) Amathani weminye imisindo
• Izithombe Eziqondisiwe -- ukuphumula
• Ukukhipha Ingcindezi Ngokushesha -- izivivinyo ezilula
• Ukucabangela
• Ukuqeqeshwa Kwemizwa -- kungasetshenziswa njengokuzilibazisa nje noma ungazisebenzisa ukuze ufunde ukuphatha imizwa
• Ukuphumula Kwemisipha
• Ukuphumula Kwezingane
• Ukuqeqeshwa Ukucabangela
• Kuyanika amandla
• eziningi zezindatshana ziyatholakala futhi ngefomethi yomsindo

4) Izivivinyo
• Ukukusiza ukuthi ufunde ngawe
• Ukuhlolwa Kwezitayela Zokuqonda, Ukuhlola Injabulo Yakho nokunye okwengeziwe

5) Idayari Yokuqonda
• Ukuhlolwa kwesinyathelo ngesinyathelo somcimbi obangele usizi
• Ukusiza ngokuhlela kabusha ingqondo

6) Ilogi Yemisebenzi Yezempilo
• landelela imisebenzi yansuku zonke ukuze ukhuthaze futhi wenze intuthuko

7) Ilogi yesimo
• rekhoda imizwa yakho usuku lonke
• Isici sokuhlaziya isimo: sibonisa izilinganiso zesimo sakho esimaphakathi sezenzo noma imicimbi
• amagrafu ukulandelela imizwa yakho

8) Izinjongo Zansuku Zonke
• ukuhlela imisebenzi yakho enempilo
• ukuhlela ukwelashwa nomelaphi

9) Amavidiyo e-Qi Gong
• indlela emnene, yokuphumula ngokomzimba

10) Ama-athikili
• mayelana nokwethuka/nokukhathazeka
• echaza ukwelashwa kwengqondo-yokuziphatha (CBT)

Amathuluzi ahlinzekwe kulolu hlelo lokusebenza asuselwa kusisekelo socwaningo lwe-CBT futhi athuthukiswa abe ifomethi esebenziseka kalula kaDkt. Monica Frank, isazi sokusebenza kwengqondo sasemtholampilo esisebenza ngokwelashwa kwengqondo nokuziphatha kokuphazamiseka kokukhathazeka iminyaka engaphezu kwengu-30.

Mayelana nokwelashwa kwengqondo-yokuziphatha

I-Queting Anxiety by Excel At Life ikufundisa ukuthi ungasebenzisa kanjani izindlela zokwelashwa kwengqondo-yokuziphatha (CBT) ngefomethi elula.

Funda izindlela ze-CBT ezikhonjiswe amashumi eminyaka ocwaningo lwezengqondo ukuze ziphumelele ekuguquleni imizwelo/imizwa yakho nokuziphatha okufaka isandla ekucindezelekeni, ekukhathazekeni nasekucindezelekeni, kanye nezinkinga zobudlelwano, umsebenzi kanye nempilo yomzimba.

Lezi zindlela ze-CBT zingasetshenziswa njengokuzisiza ezindabeni ezincane noma zingasetshenziswa ngokubambisana nomelaphi wakho ukwakha uhlelo lokwelapha olufaneleka kangcono isimo sakho. Isici Sezinjongo Zansuku zonke singasetshenziswa ukurekhoda uhlelo lwakho nemisebenzi eqediwe.

Ezinye izici

• Yonke idatha yomuntu siqu egcinwe kudivayisi yakho.
• Landa okulalelwayo ukuze usetshenziswe ungaxhunyiwe ku-inthanethi.
• Yenza ngokwezifiso ngokugcwele: shintsha amagama e-CBT (izinkolelo nezincazelo) asetshenziswe encwadini ukuze avumelane nesistimu oyijwayele, engeza izitatimende zakho eziyinselele zenkolelo ngayinye, engeza imizwa/imizwa, engeza imisebenzi enempilo ukuze ulandelele.
• Ukuvikelwa kwephasiwedi (kuyakhetheka)
• Isikhumbuzi sansuku zonke (ongakukhetha)
• Izibonelo, okokufundisa, izindatshana
• Okufakiwe kwe-imeyili nemiphumela yokuhlolwa - kuwusizo ekusebenzisaneni kokwelapha

Lolu hlelo lokusebenza luhlinzeka ngemfundo ukuze ube umthengi onolwazi lwezinsizakalo zezempilo yengqondo futhi liqukethe izinsiza ongazisebenzisa ngokubambisana nochwepheshe bezempilo. Ngaphambi kokusebenzisa izindlela ze-CBT kufanele uthintane nodokotela wakho njengoba ngezinye izikhathi ukwethuka nokukhathazeka kungase kuhlobane nesimo somzimba.

Yini entsha

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