Maganin havabi'a lectabi'a (DBT)

Wadatacce

• Menene DBT?
• Yaya DBT yake kwatanta da CBT?
• Waɗanne ƙwarewa ne DBT ke taimakawa ci gaba?
• Tunani
• Rarraba haƙuri
• Tasiri tsakanin mutane
• Tsarin motsin rai
• Waɗanne fasahohi DBT ke amfani da su?
• Daya-da-daya far
• Kwarewar horo
• Koyar waya
• Waɗanne yanayi DBT zasu iya taimakawa bi?
• Layin kasa

Menene DBT?

DBT yana nufin maganin halayyar yare. Yana da kusanci ga farfadowa wanda zai iya taimaka muku koya don jimre wa matsalolin motsin rai.

DBT ta samo asali ne daga aikin masanin halayyar ɗan adam Marsha Linehan, wanda ya yi aiki tare da mutanen da ke zaune tare da rikicewar halayen mutum (BPD) ko tunanin ci gaba da kisan kai.

A yau, har yanzu ana amfani dashi don magance BPD da kuma kewayon wasu yanayi, gami da:

• matsalar cin abinci
• illar kai
• damuwa
• rikicewar amfani da abu

A tushen sa, DBT yana taimaka wa mutane su gina manyan ƙwarewa huɗu:

• hankali
• haƙuri haƙuri
• tasiri tsakanin mutane
• ka'idojin motsin rai

Karanta don ƙarin koyo game da DBT, gami da yadda yake kwatankwacin CBT da yadda ainihin ƙwarewar da yake koyarwa zasu iya taimaka maka rayuwa mafi farin ciki, daidaitacciya.

Yaya DBT yake kwatanta da CBT?

DBT ana ɗauke da nau'ikan nau'ikan ilimin halayyar halayyar ɗabi'a (CBT), amma akwai matsala mai yawa tsakanin su biyun. Dukansu sun haɗa da maganin magana don taimakawa mafi fahimta da sarrafa tunaninku da halayenku.

Koyaya, DBT ya ɗan ƙarfafa girmamawa kan sarrafa motsin zuciyarmu da ma'amala tsakanin mutane. Wannan yana da yawa saboda asali an kirkireshi azaman magani ga BPD, wanda galibi ana nuna shi da sauye-sauye cikin yanayi da ɗabi'a wanda zai iya haifar da alaƙa da wasu wahala.

Waɗanne ƙwarewa ne DBT ke taimakawa ci gaba?

Tare da DBT, zaku koya amfani da manyan ƙwarewa guda huɗu, wani lokacin ana kiran su kayayyaki, don jimre damuwar motsin rai ta hanyoyi masu amfani, masu amfani. Linehan yana nufin waɗannan ƙwarewar huɗun azaman “abubuwan aiki” na DBT.

Indwarewar hankali da ƙwarewar haƙuri na taimaka muku aiki zuwa yarda da tunaninku da halayenku. Ka'idojin motsin rai da kwarewar tasirin mutum yana taimaka muku aiki don canza tunaninku da halayenku.

Anan ne ke kusa da ƙwarewa huɗu.

Tunani

Mindfulness shine game da sanin da yarda da abin da ke faruwa a yanzu. Wannan zai iya taimaka muku koya don lura da yarda da tunaninku da abubuwan da kuke ji ba tare da hukunci ba.

A cikin mahallin DBT, hankali ya kasu cikin ƙwarewar “menene” da ƙwarewar “ta yaya”.

"Abin da" basira koya muku menene kuna mai da hankali kan, wanda zai iya zama:

• yanzu
• wayewar ku a halin yanzu
• motsin zuciyar ku, tunanin ku, da jin dadin ku
• raba motsin rai da jin dadi daga tunani

"Ta yaya" basirar koya muku yaya don zama mafi hankali ta:

• daidaita tunanin hankali da motsin rai
• ta yin amfani da karɓaɓɓiyar yarda don koyon haƙuri da ɓangarorinka (muddin ba sa cutar da kai ko wasu)
• daukar matakai masu inganci
• ta yin amfani da ƙwarewar tunani a kai a kai
• cin nasara da abubuwan da ke wahalar da hankali, kamar su bacci, rashin nutsuwa, da shakka

Rarraba haƙuri

Tunani na iya tafiya mai nisa, amma ba koyaushe ya isa ba, musamman a lokacin rikici. Nan ne haƙurin haƙuri ya shigo.

Skillswarewar haƙuri na wahala na taimaka muku ta hanyar ɗawainiyar matsala ba tare da juyawa ga fasahohin magance lalacewa ba.

A lokacin rikici, zaku iya amfani da wasu dabarun magance don taimaka muku magance motsin zuciyarku. Wasu daga cikin waɗannan, kamar keɓe kansu ko kaucewa, basa yin taimako da yawa, kodayake suna iya taimaka maka jin ɗan lokaci na ɗan lokaci. Wasu, kamar cutar da kai, amfani da abu, ko fushin fushi, na iya ma haifar da lahani.

Skillswarewar haƙuri na damuwa zai iya taimaka maka:

• shagaltar da kanka har sai ka natsu sosai don magance halin da ake ciki ko motsin rai
• kwantar da hankalin ka ta hanyar shakatawa da amfani da azancin ka don samun karin nutsuwa
• nemo hanyoyin inganta lokacin duk da ciwo ko wahala
• kwatanta dabarun jurewa ta hanyar lissafin fa'idodi da cutarwa

Tasiri tsakanin mutane

Tsananin motsin rai da saurin canjin yanayi na iya sanya wahalar alaƙa da wasu. Sanin yadda kuke ji da abin da kuke so shine mahimmin ɓangare na haɓaka haɗin haɗin kai.

Kwarewar tasirin mutum na iya taimaka maka bayyananne game da waɗannan abubuwa. Waɗannan ƙwarewar sun haɗu da ƙwarewar sauraro, ƙwarewar zamantakewar jama'a, da horon tabbatar da ƙarfi don taimaka muku koyon yadda ake canza yanayi yayin kasancewa da gaskiya ga ƙa'idodinku.

Wadannan ƙwarewar sun haɗa da:

• haƙiƙa haƙiƙa, ko koyon yadda zaka nemi abin da kake so kuma ka ɗauki matakai don samo shi
• tasirin mutum, ko koyon yadda ake aiki ta hanyar rikici da ƙalubale a cikin dangantaka
• tasirin girmama kai, ko gina girma girmama kanku

Tsarin motsin rai

Wani lokaci zaka iya jin kamar babu kubuta daga motsin zuciyar ka. Amma yana da wahala kamar zai iya sauti, yana yiwuwa a sarrafa su da ɗan taimako.

Kwarewar tsara motsin rai zai taimake ka ka koyi yadda zaka magance halayen motsin rai na farko kafin su kai ga jerin abubuwan da suke faruwa na biyu masu wahala. Misali, haushi na farko na iya haifar da laifi, rashin amfani, kunya, har ma da damuwa.

Kwarewar ka'idojin motsin rai yana koya muku:

• gane motsin rai
• shawo kan shingen ga motsin zuciyar da ke da sakamako mai kyau
• rage rauni
• ƙara motsin zuciyarmu wanda ke da sakamako mai kyau
• zama mai lura da motsin rai ba tare da yanke musu hukunci ba
• bijirar da kanku ga motsin zuciyarku
• guji bayarwa cikin motsin rai
• warware matsaloli ta hanyoyin taimako

Waɗanne fasahohi DBT ke amfani da su?

DBT yayi amfani da nau'ikan hanyoyin magance cututtuka guda uku don koyar da manyan ƙwarewa huɗu da aka tattauna a sama. Wadansu sunyi imanin cewa wannan haɗin fasaha yana cikin abin da ke sa DBT yayi tasiri sosai.

Daya-da-daya far

DBT yawanci yana ƙunshe da awa ɗaya na kulawa ɗaya-da-ɗaya a kowane mako. A cikin waɗannan zaman, zaku yi magana da mai iliminku game da duk abin da kuke aiki ko ƙoƙarin sarrafawa.

Hakanan malamin kwantar da hankalinku zai yi amfani da wannan lokacin don haɓaka ƙwarewar ku kuma taimaka muku kewaya takamaiman ƙalubale.

Kwarewar horo

DBT ya ƙunshi ƙungiyar horar da ƙwarewa, wanda yayi kama da zaman taron ƙungiyar.

Groupsungiyoyin masu fasaha sukan hadu sau ɗaya a mako don awanni biyu zuwa uku. Tarurruka gabaɗaya suna ɗaukar makonni 24, amma yawancin shirye-shiryen DBT suna maimaita horarwar ƙwarewa don haka shirin ya kasance shekara guda.

Yayin rukunin ƙwarewa, zaku koya game da aiwatar da kowace fasaha, kuna magana ta hanyar al'amuran tare da wasu mutanen ƙungiyar ku. Wannan ɗayan mahimman abubuwan haɗin DBT ne.

Koyar waya

Wasu masu ilimin kwantar da hankali suma suna ba da horon waya don ƙarin tallafi tsakanin alƙawarinku ɗaya-da-ɗaya. Wannan na iya zama abu mai kyau a cikin aljihunka na baya idan sau da yawa ka sami kanka cikin damuwa ko kuma kawai buƙatar ƙarin tallafi.

A kan tarho, likitan kwantar da hankalinku zai yi muku jagora ta yadda za ku yi amfani da ƙwarewar DBT don magance ƙalubalen da ke hannunku.

Waɗanne yanayi DBT zasu iya taimakawa bi?

An kirkiro DBT da farko don taimakawa inganta alamun bayyanar BPD da ci gaba da tunani na kashe kansa. A yau, ana ɗaukarsa ɗayan mafi mahimmancin jiyya ga BPD.

Misali, nazarin shekara ta 2014 ya kalli yadda mutane 47 masu BPD suka amsa DBT. Bayan shekara guda na jiyya, kashi 77 cikin 100 ba su ƙara cika ka'idojin bincikar cutar BPD ba.

DBT na iya taimakawa tare da kewayon wasu yanayi, gami da:

• Abubuwa masu amfani da cuta. DBT na iya taimakawa ƙwarin gwiwa don amfani da gajarta sake dawowa.
• Bacin rai. Wani ƙaramin bincike na 2003 ya samo haɗuwa da magungunan ƙwanƙwasa kuma DBT ya fi tasiri don magance ɓacin rai a cikin tsofaffi fiye da maganin ƙwaƙwalwa kaɗai.
• Rikicin cin abinci. Wani tsohon bincike daga shekara ta 2001 ya kalli yadda DBT ya taimaki ƙaramin rukunin mata masu fama da matsalar yawan cin abinci. Daga cikin waɗanda suka halarci DBT, kashi 89 cikin ɗari sun daina yawan cin abinci gaba ɗaya bayan jiyya.

Layin kasa

DBT wani nau'in magani ne wanda ake amfani dashi sau da yawa don rage alamun BPD, amma yana da wasu amfani kuma.

Idan kana yawan samun kanka cikin damuwa na motsin rai kuma kana son koyon wasu sabbin dabarun shawo kai, DBT na iya zama mai kyau a gare ka.