CBT Thought Diary: Depression

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Iqukethe izikhangiso

Mayelana nalolu hlelo lokusebenza

Ukuze usebenze ngohlelo lokusebenza, udinga ukufunda “isu lekholomu emithathu” encwadini ka-David D. Burns “Feeling Good: The New Mood Therapy“.

Uhlelo lokusebenza alusemthethweni!

Udokotela wezengqondo waseMelika uDavid D. Burns, osebenza emkhakheni wezengqondo yengqondo, wakha indlela "inqubo yekholomu emithathu". Le ndlela, ihlangene nezinye izindlela ezichazwe ezincwadini zakhe, isiza abantu ukuthi baphume kanjani ekucindezelekeni futhi bakhulise izinga labo lenjabulo.
Uhlelo lokusebenza lwedayari yomcabango ye-CBT likuvumela ukuthi usebenze "ngesu lamakholomu amathathu" ngqo kudivayisi yakho. Ngenxa yakhe, ungakwazi ngokushesha kakhudlwana, ukunikeza impendulo enengqondo imicabango othomathikhi.

Ngemva kokuqala ukusebenza encwadini kaDavid D. Burns, ngazitholela ngokwami ​​ukusebenza kwale ndlela. Ngaqala ukuqaphela ukuphazamiseka kwengqondo emicabangweni yami, ipeni nephepha kuphela okwakukude kakhulu, futhi ngezinye izikhathi ukusetshenziswa kwazo kwakungafaneleki. Ngakho nganquma ukuzibhalela mina isicelo. Yathuthukiswa futhi ukuze uthole ithuba lokuyisebenzisa.

Izici Zohlelo Lokusebenza:
👉 Ukuxhumana okulula nokucacile
👉 Iphinikhodi izovikela idayari yakho yokucabanga ye-CBT mahhala
👉 Uhlelo lokusebenza lokuhlola ukucindezeleka mahhala
👉 Incazelo emfushane yemiqondo
👉 Isaziso sesikhumbuzi
👉 Ukwelashwa kokuziphatha kwengqondo kwamahhala

Imicabango ezenzakalelayo
Imicabango engalungile ezenzakalelayo ingumphumela wokuphazamiseka ohlelweni lokuqonda. Imicabango yokuhlola edlula ngokushesha ephakama njengokusabela komuntu ezimweni ezithile futhi engewona umphumela wokuzindla, ukucabangela, hhayi ngempela okusekelwe ebufakazini, kodwa ngokuvamile eyamukelwa nguye njengeqiniso. Uhlelo lokusebenza lwamahhala lwe-CBT yokwelashwa.

Ukuhlanekezela kwengqondo
Zitholakala kalula lapho kuhlaziywa "imicabango ezenzakalelayo". Abantu bavame ukudala eyabo “iqiniso lenhlalo elingaphansi”, kuye ngombono wabo, futhi leli qiniso eliphathekayo linganquma ukuziphatha kwabo emphakathini. Ngakho, ukuhlanekezela kwengqondo kungase kubangele izahlulelo ezinganembile, izincazelo ezingenangqondo, noma ukungabi nangqondo ekuziphatheni ngomqondo obanzi wegama. Idayari yokuqopha umcabango we-CBT.

Impendulo ephusile
Lesi isinyathelo esiyinhloko sokushintsha isimo sakho sengqondo. Ngemuva kokucwaninga ngokucophelela umcabango ozenzakalelayo, ukwephulwa okuhlonziwe ohlelweni lokubona, kuyadingeka ukunikeza "impendulo enengqondo." Kumele kube okunengqondo ukuze kuboniswe wonke amanga nokungabi nangqondo kwemicabango ezenzakalelayo. Qiniseka ukuthi "impendulo yakho enengqondo" iyakholisa, iyiqiniso futhi uyakholelwa ekuphikiseni kwakho. Sebenzisa idayari yokucabanga ye-CBT mahhala.

Uhlelo lokusebenza lokwelapha ngokuziphatha
Ukwelashwa kokuziphatha kwengqondo, okusekelwe ekucabangeni ukuthi isisekelo sezinkinga ezingokwengqondo, futhi ngezinye izikhathi ukuphazamiseka kwengqondo yomuntu, amaphutha okucabanga, futhi okuhloswe ngawo ukuguqula imicabango nezinkolelo ezingenangqondo noma ezingalungile zomuntu, kanye nemibono engasebenzi kahle yokucabanga kwakhe kanye nemibono engalungile yokucabanga kanye nemicabango engalungile. ukuqonda. Uhlelo lokusebenza lwe-CBT lwamahhala.

Ukuhlolwa kokucindezeleka okungaxhunyiwe ku-inthanethi
Uhlu Lokuhlola Ukucindezeleka Kwe-Burns (BDC) yisikali sokulinganisa sokucindezeleka okugunyazwe ngabakwaBurns. Inguqulo ka-1984 yayiyinhlolovo yemibuzo engu-15; isibuyekezo sika-1996 siwuhlolo lwemibuzo engama-25. Umbuzo ngamunye uphendulwa ngesilinganiso ukusuka ku-0 kuye ku-4, futhi umphumela wabelwa ezingeni elilodwa kwayisithupha okucindezeleka.

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