A cikin abubuwan da mutane ke fuskanta, sau da yawa jigogi na rashin bege, hangen nesa da duniyar duniyar da rashin damuwa da kansu. Harkokin aikin tunani yana taimakawa wajen gano alamun kafa ta hanyar yin aiki tare da tunani da kuma maye gurbin tunanin "ta atomatik" tare da masu kyau. Mai haƙuri mai aiki ne a cikin tsari na farfadowa.
Sakamakon bincike - menene?
Haruna Beck, wani ɗan likitancin Amurka, daya daga cikin wadanda suka kafa jagoranci a shekara ta 1954 da ke bincikar rashin ciki a cikin tsarin psychoanalysis, ba su sami duk wani abin dogara ba. Don haka akwai sabon jagorancin taimakon tunanin mutum a cikin hare-haren tsoro, depressions, daban-daban dogara. Sakamakon bincike shine hanya ne na gajeren lokaci da nufin ƙaddamar da mummunan dabi'un tunanin mutum wanda zai sa mutum ya wahala kuma ya maye gurbin su ta hanyar tunani mai kyau. Abokin ciniki ya koyi sabon ra'ayi, ya fara yin imani da kansa kuma yayi tunani da kyau.
Hanyar halayyar zuciya
Mahimmin likitancin na farko ya yi shawarwari da kuma kafa dangantaka tare da mai haƙuri bisa ga hadin gwiwa. Jerin matsalar matsalolin da aka kafa don muhimmancin ga mai haƙuri, an gano maƙasudin maƙirai. Hanyoyi na farfadowa-halayyar halayyar sa na haifar da canje-canje masu kyau a matakin da ya dace, sun haɗa da:
- yayi gwagwarmaya da tunani na shugabanci mara kyau ("ba kome ba", "rashin amfani", "babu wani abu daga wannan zai fito da kyau", "bai cancanci zama mai farin ciki ba");
- hanyoyi dabam dabam na fahimtar matsalar;
- sake yin tunani ko rayuwa mai kwarewa daga baya da ke shafar yanzu kuma ba mai haƙuri ya gwada gaskiya ba.
Hanyoyi na kwakwalwa
Mai ilimin hanyoyin kwantar da hankali yana ƙarfafa masu haƙuri su shiga cikin farfadowa. Manufar mai ilimin likitan kwalliya na kawo wa abokin ciniki rashin jin dadin tsohuwar bangaskiya shine wata hanya ce da tunanin farawa da sabon hanya, ɗaukar nauyin tunaninsa, jihar, hali. Yin aikin gida. Sakamakon ilimin halin mutum ya haɗa da wasu fasahohi:
- Binciken da rikodin tunanin tunani mara kyau, halaye , lokacin da ya wajaba don yin wani muhimmin aiki. Mai haƙuri ya rubuta a takarda domin ya fifita tunanin da ya zo a lokacin yanke shawara.
- Tsayawa da takarda . Yayin rana, ana yin la'akari da tunanin da ya fi sau da yawa a cikin masu haƙuri. Wannan diary yana taimakawa wajen lura da tunanin da zai shafi lafiyar ku.
- Ana duba shigarwa mara kyau a aikin . Idan mai hakuri ya ce "ba shi da wani abu," mai ilimin hanyoyin kwantar da hankali yana ƙarfafa ka ka fara kananan ayyuka masu nasara, sa'an nan kuma ƙaddara ayyukan.
- Catharsis . Hanyoyin motsin rai daga jihar. Idan mai hakuri ya yi baƙin ciki, ba ya ƙi kansa, mai ilimin hanyoyin kwantar da hankali yana nuna nuna bakin ciki, misali, ta kuka.
- Hasashe . Mai haƙuri yana jin tsoro ko bai tabbatar da damarsa ba don yin aikin. Mai ilimin hanyoyin kwantar da hankali yana kira don tunani da gwadawa.
- Hanyar ginshiƙai uku . Mai haƙuri ya rubuta a cikin ginshiƙai: halin da ake ciki shine tunani mara kyau - gyara (tunani). Tambaya yana da amfani don koyar da fasaha na maye gurbin tunanin kirki da tabbatacce.
- Rikodi na abubuwan da ke faruwa a ranar . Mai haƙuri zai iya tunanin cewa mutane suna da matukar damuwa zuwa gare shi. Mai ilimin hanyoyin kwantar da hankali yana ba da damar kiyaye jerin abubuwan lura, inda za a sanya "+" "-", a yayin rana tare da kowace hulɗa da mutane.
Mahimmancin maganin - zane
Sakamakon zaman lafiya da nasara a farfadowa an tabbatar da shi ta hanyar gyara sababbin na'urori masu mahimmanci, tunani. Abokin ciniki yana aikin aikin gida kuma yana nuna cewa mai ilimin hanyoyin kwantar da hankali zai sanya shi: shakatawa, abubuwan kirkira masu tasowa, koyon sababbin dabi'un da basirar canji. Ayyukan motsa jiki na zuciya don amincewa da kanka yana da muhimmanci ga marasa lafiya da tsananin damuwa da kuma halin rashin tausayi. A yayin yin aiki da "hoton da kake so," mutum yana ƙoƙari yayi ƙoƙarin fitar da wasu halaye daban-daban.
Sakamakon fahimtar juna a cikin zamantakewar al'umma
Tsoro da matsanancin tashin hankali ya hana mutum ya cika ayyukan zamantakewa kullum. Sociopathy wata cuta ce mai yawan gaske. Sakamakon fahimtar halin mutum a cikin zamantakewar zamantakewa yana taimakawa wajen gano "amfanin" irin wannan tunanin. An zabi bita don wasu matsalolin matsalolin: jin tsoron barin gidan, jin tsoron jama'a da sauransu.
Sashin farfadowa da hankali
Alcoholism, maganin ƙwayar cuta ne cututtuka da kwayoyin halitta ke haifarwa, wani lokacin ma dabi'ar halayyar mutanen da basu san yadda za a magance matsaloli ba kuma suna ganin janyewar tashin hankali a cikin amfani da abubuwa masu kwakwalwa, yayin da basu warware matsalolin da kansu ba. Halin ƙwarewar halayyar kwakwalwa na ƙwarewa shine nufin gano magungunan (yanayi, mutane, tunani) wanda ke haifar da ingancin amfani. Sakamakon binciken da ya dace ya taimaka wajen jimre wa al'amuran lalacewa ta hanyar fahimtar tunani, yanayin aiki da canza dabi'un.
Ƙwararren ƙwararren ƙwararru - Better Books
Mutane ba za su iya neman taimako daga likita ba. Hanyoyi da hanyoyi da aka sani ga masu ilimin halin kirki zasu iya taimaka wa kansu don ci gaba a kan hanyar magance wasu matsalolin, amma ba zasu maye gurbin likita ba. Hanyar fahimta-halayyar littafin:
- "Ciwon hankali na rashin tausayi" A. Beck, Arthur Freeman.
- "Sakamakon fahimtar halin mutum" A. Beck.
- "Harkokin Ƙwararruwa ta hanyar hanyar Albert Ellis" A. Ellis.
- "Ayyukan tunani na ruhaniya-tunanin" A. Ellis.
- "Hanyar hanyoyin farfadowa" V. Meier, E.Chesser.
- "Jagora ga farfadowa-halayyar halayyar" S. Kharitonov.