Dialectical Maitiro Ekurapa (DBT)

Zvemukati

• Chii chinonzi DBT?
• DBT inofananidzwa sei neCBT?
• Ndeapi hunyanzvi DBT inobatsira kuvandudza?
• Kungwarira
• Kushushikana kushivirira
• Kubudirira kwehukama
• Kushungurudzika mutemo
• Ndedzipi nzira dzinoshandiswa neDBT?
• Mumwe-on-one kurapwa
• Unyanzvi kudzidziswa
• Kudzidzisa runhare
• Ndeapi mamiriro anogona DBT kubatsira kubata?
• Chinokosha

Chii chinonzi DBT?

DBT inoreva dialectical maitiro ekurapa. Iyo nzira yekurapa iyo inogona kukubatsira iwe kudzidza kurarama nemanzwiro akaoma.

DBT yakatanga kubva kubasa renyanzvi yezvepfungwa Marsha Linehan, uyo aishanda nevanhu vanogara neborderline hunhu kusagadzikana (BPD) kana pfungwa dzinoenderera dzekuzviuraya.

Nhasi, ichiri kushandiswa kurapa BPD pamwe neakawanda mamwe mamiriro, anosanganisira:

• kusagadzikana kwekudya
• kuzvikuvadza
• kuora mwoyo
• kusagadzikana kwekushandisa zvinhu

Pakati payo, DBT inobatsira vanhu kuvaka hunyanzvi hukuru huna:

• kufunga
• kushivirira kushivirira
• kushanda pamwe chete
• mutemo wekunetseka

Verenga pamusoro kuti udzidze zvakawanda nezveDBB, kusanganisira kuti inofananidzwa sei neCBT uye kuti hunyanzvi hwepamoyo hwainodzidzisa hungakubatsira sei kurarama hupenyu hunofadza, hune mwero.

DBT inofananidzwa sei neCBT?

DBT inoonekwa sechidimbu chemagariro ekuziva maitiro ekurapa (CBT), asi pane kuwanda kuzhinji pakati pezviviri. Zvese izvi zvinosanganisira hurukuro yekurapa kuti ubatsire zviri nani kunzwisisa uye kubata pfungwa dzako uye maitiro.

Nekudaro, DBT inoisa kusimbisa kushoma pakubata manzwiro uye hukama hwehukama. Izvi zvinonyanya nekuti yakatanga kugadzirwa semushonga weBPD, iyo inowanzo kuverengerwa nekushanduka kunoshamisa mumafungire uye hunhu izvo zvinoita kuti kuve nehukama nevamwe kuve kwakaoma.

Ndeapi hunyanzvi DBT inobatsira kuvandudza?

Uine DBT, iwe unozodzidza kushandisa hunyanzvi hune hwepamoyo, dzimwe nguva hunonzi ma module, kugadzirisa kushushikana kwepfungwa munzira dzakanaka, dzinobudirira. Linehan inoreva hunyanzvi uhu huna se "zvinoshanda zvinoshandiswa" zveDBT.

Kufunga uye kugona kushivirira hunyanzvi kunobatsira iwe kushandira kugamuchirwa kwemifungo yako uye maitiro. Kushungurudzika mutemo uye kugona kwevamwe kugona kunobatsira iwe kushandira kuchinjisa pfungwa dzako nemaitiro.

Heino kunyatsotarisisa hunyanzvi huna.

Kungwarira

Kungwarira ndezve kuziva nekugamuchira izvo zviri kuitika mune ino nguva. Izvi zvinogona kukubatsira iwe kudzidza kucherechedza uye kugamuchira pfungwa dzako nemanzwiro pasina kutonga.

Muchirevo cheDBB, kufunga kwakaputsika kuita hunyanzvi hwe "chii" uye "sei" hunyanzvi.

"Chii" hunyanzvi hunokudzidzisa iwe chii uri kutarisa, izvo zvinogona kunge zviri:

• izvozvi
• kuziva kwako panguva ino
• manzwiro ako, pfungwa, uye manzwiro
• kupatsanura manzwiro uye manzwiro kubva mundangariro

"Sei" hunyanzvi hunokudzidzisa iwe sei kunyanya kufunga ne:

• kuenzanisa pfungwa dzakanaka nemanzwiro
• kushandisa kugamuchirwa kwakanyanya kuti udzidze kushivirira zvauri (chero bedzi vasiri kukuvadza iwe kana vamwe)
• kutora matanho anobudirira
• kushandisa hunyanzvi hwekufunga nguva dzose
• kukunda zvinhu zvinoita kuti kufunga kuve kwakaoma, sekurara, kusagadzikana, uye kusahadzika

Kushushikana kushivirira

Kungwarira kunogona kuenda nenzira yakareba, asi hazviwanzo kukwana, kunyanya munguva dzekutambudzika. Ndipo panopinda kushushikana kwekushushikana.

Kushungurudzika kugona kushivirira hunyanzvi kunokubatsira iwe kupfuura nepakati pezvimedu pasina kutendeukira kune inogona kukuvadza nzira dzekugadzirisa.

Munguva dzenjodzi, unogona kushandisa dzimwe nzira dzekubatsira nadzo kubata nemanzwiro ako. Zvimwe zveizvi, sekuzviparadzanisa kana kudzivisa, hazviite rubatsiro rukuru, asi ivo vanogona kukubatsira kwenguva pfupi kunzwa zviri nani. Vamwe, sekuzvikuvadza, kushandisa zvinodhaka, kana kuputika nehasha, zvinogona kutokanganisa.

Unyanzvi hwokushivirira kushungurudzika kunogona kukubatsira:

• zvivhiringidze kusvikira iwe wakadzikama zvakakwana kuti utarisane nemamiriro ezvinhu kana manzwiro
• kuzvidzikamisa nekuzorora uye kushandisa pfungwa dzako kuti unzwe kugadzikana
• tsvaga nzira dzekuvandudza nguva kunyangwe uchirwadziwa kana kuomerwa
• enzanisa mazano ekurwisa nekunyora zvayakanakira nezvayakaipira

Kubudirira kwehukama

Kushushikana kwakanyanya uye nekukurumidza kusanduka kwemanzwiro kunogona kuita kuti zvive zvakaoma kuenderana nevamwe. Kuziva manzwiro aunoita uye zvaunoda chinhu chakakosha kuvaka chivakwa chinogutsa.

Hunyanzvi hwekuita nehunyanzvi hunogona kubatsira iwe kuti ujekeswe nezve izvi zvinhu. Aya hunyanzvi hunosanganisa hunyanzvi hwekuteerera, hunyanzvi hwemagariro, uye kudzidzisa kwekusimbisa kuti ikubatsire kudzidza maitiro ekuchinja mamiriro asi uchiramba uri wechokwadi kune zvaunokoshesa.

Aya hunyanzvi anosanganisira:

• kushanda zvine chinangwa, kana kudzidza kukumbira zvaunoda uye kutora matanho ekuti uzviwane
• kushanda pamwe chete, kana kudzidza mashandiro kuburikidza nemakakatanwa nematambudziko muhukama
• kuzviremekedza kushanda, kana kuvaka kuzviremekedza kukuru iwe pachako

Kushungurudzika mutemo

Dzimwe nguva unogona kunzwa sekunge pasina kwekutiza kubva pamanzwiro ako. Asi sekuoma kwazvinogona kurira, zvinokwanisika kuzvibata nerubatsiro rudiki.

Unyanzvi hwekumisikidza hunyanzvi hunokubatsira iwe kudzidza kubata nekutanga kwepfungwa maitiro vasati vatungamira kuketani yekushungurudzika kwechipiri kuita. Semuenzaniso, hasha dzekutanga dzinogona kutungamira mukuzvipa mhosva, kusava nebasa, kunyara, uye kunyange kuora mwoyo.

Emotion mutemo hunyanzvi unodzidzisa iwe ku:

• kuziva manzwiro
• kukurira zvipingamupinyi pamanzwiro ane mhedzisiro
• deredza kushupika
• kuwedzera manzwiro ane maitiro akanaka
• nyanya kufunga nezve manzwiro usingavatonge
• zviise pamanzwiro ako
• dzivisa kupa mukuda kwepfungwa
• gadzirisa matambudziko nenzira dzinobatsira

Ndedzipi nzira dzinoshandiswa neDBT?

DBT inoshandisa matatu marudzi ehutachiona nzira dzekudzidzisa iwo mana epamoyo hunyanzvi hwakurukurwa pamusoro. Vamwe vanodavira kuti kusanganiswa kwemaitiro chikamu chezvinoita kuti DBT ibudirire.

Mumwe-on-one kurapwa

DBT inowanzo sanganisira awa yeye-on-one kurapwa vhiki imwe neimwe. Muzvikamu izvi, iwe unozotaura nachiremba wako nezve chero zvauri kushanda kana kuyedza kubata.

Murapi wako achashandisawo nguva ino kuvaka hunyanzvi hwako uye nekukubatsira iwe kufamba nematambudziko chaiwo.

Unyanzvi kudzidziswa

DBT inosanganisira timu yekudzidzira hunyanzvi, iyo yakafanana neboka rerapi chikamu.

Unyanzvi mapoka anowanzosangana kamwe chete pasvondo kwemaawa maviri kana matatu. Misangano kazhinji inogara kwemavhiki makumi maviri nemana, asi zvirongwa zvakawanda zveDBT zvinodzokorora hunyanzvi hwekudzidzisa saka chirongwa ichi chinotora gore rakazara.

Pakati pehunyanzvi boka, iwe unodzidza nezve uye kudzidzira hunyanzvi hwese, uchitaura kuburikidza nematanho nevamwe vanhu vari muboka rako. Ichi ndicho chimwe chezvinhu zvakakosha zveDBT.

Kudzidzisa runhare

Vamwe varapi vanopawo kudzidzisa nhare kuti vawane rutsigiro rwakawedzerwa pakati pekugadzwa kwako wega-wega. Ichi chingave chiri chinhu chakanaka kuve muhomwe yako yekumashure kana iwe kazhinji uchizviwana uchinzwa kunetseka kana kungoda imwe yekuwedzera tsigiro.

Pamusoro pefoni, murapi wako achakutungamira kuburikidza nekushandisa kwako hunyanzvi hweDBT kugadzirisa dambudziko riripo.

Ndeapi mamiriro anogona DBT kubatsira kubata?

DBT yakatanga kugadzirirwa kubatsira kuvandudza zviratidzo zveBPD uye nekuramba uchifunga pfungwa dzekuzviuraya. Nhasi, inoonekwa seimwe yemishonga inoshanda kwazvo yeBPD.

Semuenzaniso, ongororo yegore ra2014 yakatarisa kuti vanhu makumi mana nevapfumbamwe vaine BPD vakapindura sei DBT. Mushure megore rekurapwa, makumi manomwe neshanu muzana havasati vasangana neyakaongororwa nzira yeBPD.

DBT inogona zvakare kubatsira neakawanda mamwe mamiriro, kusanganisira:

• Matambudziko ekushandisa zvinhu. DBT inogona kubatsira kukurudzira kushandisa uye kupfupisa kudzoka zvakare.
• Kushungurudzika. Chidzidzo chidiki cha2003 chakawana musanganiswa weanodzvinyirira uye DBT yainyanya kushanda pakurapa kushushikana kune vakuru vakuru pane anodzvinyirira ega.
• Dambudziko rekudya. Chidzidzo chekare kubva muna 2001 chakatarisa kuti DBT yakabatsira sei boka diki revakadzi vane binge kudya kusagadzikana. Pakati peavo vakapinda muDBT, 89 muzana vaive vamira kudhakwa vachidya zvakakwana mushure mekurapwa.

Chinokosha

DBT imhando yekurapa iyo inowanzo shandiswa kudzikisa zviratidzo zveBPD, asi ine zvimwewo zvinoshandiswa zvakare.

Kana iwe kazhinji uchizviwana iwe uri mukushushikana kwepfungwa uye uchida kudzidza dzimwe nzira nyowani dzekugadzirisa, DBT inogona kunge iri yakanaka iwe iwe.