CBT Guide to Depression & Test

Excel At Life

Iqukethe izikhangiso

Mayelana nalolu hlelo lokusebenza

Ukuzizwa udabukile noma ucindezelekile? Amathuluzi amahhala ngokuphelele wokusiza ukuguqula impilo yakho!

Funda ukulawula izici ezingabangela ukucindezeleka. Ukuphathwa kwemvelo kokucindezeleka kuhilela ukuqonda ukucindezeleka kanye nezici ezibangela izimpawu. Ukufunda ukuphatha ukucindezeleka empilweni yakho nokuzibandakanya ekuziphatheni kokuzinakekela kungathuthukisa izimpawu zakho nesimo sakho sengqondo.

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

Lolu hlelo lokusebenza luhlinzeka ngemfundo ukuze ube umthengi onolwazi lwezinsizakalo zezempilo yengqondo futhi liqukethe izinsiza ongazisebenzisa ngokubambisana nochwepheshe bezempilo.

Amathuluzi ahlinzekwe kulolu hlelo lokusebenza asuselwa kusisekelo socwaningo lwe-CBT futhi athuthukiswa abe ifomethi esebenziseka kalula kaDkt. Monica Frank, isazi sokusebenza kwengqondo esisemtholampilo esigxile ekwelashweni kokukhathazeka nokuziphatha kokukhathazeka kanye nokuphazamiseka okuhlobene nengcindezi iminyaka engaphezu kwengu-30.

Izindlela ze-CBT ezifakwe kulolu hlelo lokusebenza

1) Imisindo yosizo
• funda ukulawula izimpawu zokucindezeleka
• Ukuqeqeshwa Kwemizwa -- kungasetshenziswa njengokuphumula noma ukufunda ukuphatha imizwa
• Ukubeka phansi Ngokucabangela -- kukufundisa ukuthi ungaphinde ugxile kanjani phakathi nezimo ezicindezelayo
• Ukuphefumula Ngokucabangela

2) Amathani weminye imisindo
• Izithombe Eziqondisiwe -- ukuphumula
• Ukukhipha Ingcindezi Ngokushesha -- izivivinyo ezilula
• Ukucabangela
• Ukuphumula Kwemisipha
• Ukuphumula Kwezingane
• Ukuqeqeshwa Ukucabangela
• Kuyanika amandla
• Ukuzethemba
• eziningi zezindatshana ziyatholakala futhi ngefomethi yomsindo

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

4) Izivivinyo
• Ukuhlolwa kokucindezeleka kwe-PHQ
• Okunye ukuhlola okuzokusiza ukuthi ufunde ngawe
• Ukuhlolwa Kwezitayela Zokuqonda, Ukuhlola Injabulo Yakho nokunye okwengeziwe

5) Idayari Yokuqonda
• isinyathelo ngesinyathelo ukuhlolwa komcimbi 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
• sebenzisa ukuhlela ukwelashwa nomelaphi

9) Ama-athikili
• mayelana nokudangala
• echaza ukwelashwa kwengqondo-yokuziphatha (CBT)
• ezinye izinkinga zempilo yengqondo

Mayelana nokwelashwa kwengqondo-yokuziphatha

I-CBT Guide to Depression Self-help nge-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