Koetliso ea Autogenic ke mofuta oa mokhoa oa boikhathollo o ka sebelisoang ho thusa ho fokotsa khatello ea kelello, ho kenyeletsa le eo u nang le eona e le karolo ea lefu la ho tšoenyeha ha sechaba (SAD). E ka kenngoa kalafo e tloaelehileng e kang ts'oaetso-boitšoaro therapy (CBT) kapa e sebelisitsoe ka boeena e le leano la ho thusa.
Koetliso ea Autogenic ke eng?
Koetliso ea Autogenic ke mokhoa oa boikhathollo o qalileng ho boleloa ke setsebi sa mafu a kelello sa Jeremane Johannes Heinrich Schultz ka 1932.
Schultz o hlokometse hore batho ba nang le ts'oaetso ba kene ba phutholohile moo ba ileng ba ikutloa ba le boima le mofuthu, mme o batla ho khutlisetsa boemo boo ho batho ho fokotsa khatello le matšoenyeho.
Koetliso ea Autogenic e sebetsa ka letoto la litlhaloso ka boima le mofuthu likarolong tse fapaneng tsa 'mele. Ka mokhoa ona, phello e ntle e susumelitsoe tsamaisong ea methapo ea boithaopo .
Le hoja ho sa tsejoe hantle ho feta mekhoa e meng ea boikhathollo e kang ho tsosolosa mesifa le litšoantšo tse tataisitsoeng , thuto ea meta-analytics ka 2008 e fumane katleho ea koetliso ea autogenic ho phekola ho tšoenyeha.
Koetliso ea Autogenic le Bothata ba ho Tšoenyeha ka Sechaba
Mabapi le lefu la ho tšoenyeha ha sechaba , ho ikoetlisa ka autogenic ho ka thusa ho phomola le ho thusa ho fokotsa matšoao a ho tšoenyeha ha ho kopantsoe le mekhoa e meng ea phekolo. Feela joalokaha ka mefuta e meng ea koetliso ea boikhathollo, koetliso ea Autogenic e ka u thusa hore u ikutloe u khobile matšoafo 'me u phutholohile likamanong tsa setjhaba le tshebetso.
Haeba u itloaetsa ho ikoetlisa ka li-autogenic hangata, mantsoe a bonolo a reng "Ke khutsitse ka ho feletseng" a ka 'na a lekaneng ho etsa hore ho be le boemo ba boikhathollo motsotsoana.
Kamoo U ka Sebelisang Koetliso ea Autogenic
Pele u qala, latela litaelo tsena ho itokisetsa boikhathollo:
- Fumana sebaka se khutsitseng ntle le litšitiso.
- Robala fatše kapa u lutse setulong.
- Lokolla liaparo leha e le life tse thata le ho tlosa likhalase kapa mabitso.
- Khutlisa matsoho a hao ka lesela la hao kapa matsohong a setulo.
Hona joale, latela mehato ena ho ikoetlisa ka boikoetliso:
1. Nka metsotso e seng mekae feela e phefumoloha. Haeba u se u se u ntse u e-s'o qete, qeta metsotso e seng mekae u ntse u phefumoloha .
2. Bua ka boinotši,
- "Ke khutsitse ka ho feletseng."
3. Tsepamisa tlhokomelo matsohong a hau. Khutlela ka khutso 'me u phete butle ka makhetlo a tšeletseng,
- "Matsoho a ka a boima haholo."
Ebe u re ka pelong u re,
- "Ke khutsitse ka ho feletseng."
4. Nahana haholo ka matsoho a hau. Khutlela ka khutso 'me u phete butle ka makhetlo a tšeletseng,
- "Matsoho a ka a futhumala haholo."
Ebe u re ka pelong u re,
- "Ke khutsitse ka ho feletseng."
5. Tsepamisa tlhokomelo maotong a hao. Khutlela ka khutso 'me u phete butle ka makhetlo a tšeletseng,
- "Maoto a ka a boima haholo."
Ebe u re ka pelong u re,
- "Ke khutsitse ka ho feletseng."
6. Nahana ka maoto. Khutlela ka khutso 'me u phete butle ka makhetlo a tšeletseng,
- "Maoto a ka a futhumetse haholo."
Ebe u re ka pelong u re,
- "Ke khutsitse ka ho feletseng."
7. Khutlela ka botsitso le butle-butle ka makhetlo a tšeletseng,
- "Pelo ea pelo ea ka e khutsitse ebile e lula e le teng kamehla."
Ebe u re ka pelong u re,
- "Ke khutsitse ka ho feletseng."
8. Khutlela ka botsitso le butle-butle ka makhetlo a tšeletseng,
- "Ho hema ke khutsitse ebile ke kamehla."
Ebe u re ka pelong u re,
- "Ke khutsitse ka ho feletseng."
9. Khutlela ka botsitso le butle-butle ka makhetlo a tšeletseng,
- "Mpa ea ka e mofuthu."
Ebe u re ka pelong u re,
- "Ke khutsitse ka ho feletseng."
10. Khutsa ka botsitso le butle-butle ka makhetlo a tšeletseng,
- "Pona ea ka e pholile haholo."
Ebe u re ka pelong u re,
- "Ke khutsitse ka ho feletseng."
11. Thabela boikutlo ba boikhathollo, mofuthu le boima. Ha u se u itokiselitse, bua ka khutso,
- "Ho tiea ha liqhomane, ho hema haholo, mahlo a bulehile."
Ntle le ho latela litaelo tsena, u ka 'na ua nahana ho sebelisa ho rekota lentsoe, joaloka faele ea mahala ea MP3 e fanoang ke McMaster University, Ontario Canada, ka litaelo tsa ho etsa koetliso ea bo-autogenic.
Tšebeliso ea ho rekota e tla u lumella ho phutholoha ka ho feletseng le ho tsepamisa mohopolo ho mokhoa ona.
Pele o Qala
Bakeng sa ba hlokofetseng ka maemo a bongaka kapa maemo a bohlokoa a kelello, ikopanye le ngaka pele u qala mofuta ofe kapa ofe oa ho ikoetlisa ho ithabisa. Etsa bonnete ba hore u emise koetliso ea autogenic mme u botse ngaka ea hao haeba u ikutloa u tšoenyehile ka ho feteletseng kapa u se na boiketlo, kapa liphello tse ling tse bohloko nakong ea thupelo ea autogenic kapa ka morao.
Lentsoe le Tsoang ho
Tšoenyeho e kholo ea sechaba hase ntho eo u lokelang ho phela le eona. Haeba u fumana hore ho ikoetlisa ho itšireletsa ha ho etse phapang matšoao a hau, ke habohlokoa hore u etele ngaka ea hau 'me u kope ho fetisetsoa ho setsebi sa bophelo bo botle ba kelello.
Haeba u ikutloa u tšohile kapa u tšaba ho ea ngakeng ea hau, leka ho tšepisa setho sa lelapa, motsoalle, mosuoe kapa moeletsi oa sekolo-mang kapa mang eo u nahanang hore u tla phutholoha ka ho arolelana le eena. Ho na le phekolo e sebetsang bakeng sa mofuta ona oa matšoenyeho. Hang ha u batla thuso, kapele u ka ikutloa u le betere.
Lisebelisoa:
> Jorm AF, Christensen H, Griffiths KM, Parslow RA, Rodgers B, Blewitt KA. Katleho ea phekolo e tlatsetso le ea ho itšehetsa bakeng sa mathata a ho tšoenyeha. Med J Aust . 2004; 181 (Tlatsetso ea 7): S29-46.
Univesithing ea McMaster. Koetliso ea Autogenic.
Manzoni GM, Pagnini F, Castelnuovo G, Molinari E. Koetliso ea ho itšireletsa bakeng sa matšoenyeho: tlhahlobo ea mokhoa o hlophisitsoeng oa lilemo tse leshome ka mokhoa oa ho etsa lipatlisiso. BMC Psychiatry . 2008; 8: 41. le: 10.1186 / 1471-244X-8-41.
Setsi sa Bongaka sa Univesithi ea Maryland. Mekhoa ea ho phomola.
Univesithi ea Melbourne ho fana ka keletso le litsebo tsa kelello. Koetliso ea Autogenic.