Afotusɛm ntiantia
- Pick the person, not the acronym.
- Ask how you'll know it's working.
- It's okay to switch therapists.
Wuwie gyinae sɛ wobɛsɔ ayaresa ahwɛ. Eye. Ɛno ne fã a ɛyɛ den no, na woayɛ no dedaw. Afei wobuee dirɛktore bi, na ahomegye no dan nea aka wo foforo. Profaele biara to mmramfua dodow. CBT. DBT. ACT. EMDR. IFS. Psychodynamic. Person-centered. Ɛkenkan te sɛ mmramfua nkwan, na baabi wɔ mu hɔ no, nne a ɛyɛ komm a emmoa kyerɛ sɛ sɛ wopaw bɔne a, wobɛsɛe wo gyinaesi akokoduru baako no.
Enti eyi ne ade a mfaso wɔ so sen biara a ɛsɛ sɛ wuhu ansa na yɛakyerɛ emu biara ase. Ɔkwan pɔtee no ho nhia sɛnea nkurɔfo suro no. Mfe pii nhwehwɛmu san ba nhuhu koro no ara so: wɔ akwan ahorow a ɛsono so no, nea ɛkyerɛ sɛ ayaresa bɛboa anaa ɛremmoa ne adwuma mu nkitahodi a ɛwɔ wo ne onipa a ɔte wʼanim no ntam. American Psychological Association frɛ no ayaresa nkabom, atenka sɛ mo baanu wɔ ekuw koro mu ankasa, na moretwe akɔ mo botae ahorow ho bom. Nhwehwɛmu ahaha pii kyerɛ saa abusuabɔ no sɛ ade ankasa a ɛkyerɛ sɛ ayaresa bɛyɛ adwuma anaa ɛrenyɛ.
Ɛno mma akwan no nyɛ kwa. Ɛkyerɛ sɛ wubetumi agyae sɛ wode eyi yɛ sɔhwɛ a ɛho hia kɛse. Worehwehwɛ onipa ne ɔkwan a ɛfata wo. Sɛ wuhu nea akwan titiriw no yɛ kakraa no, ɛboa wo ma wubisa nsɛm a eye.
Ade baako bio a ɛfata sɛ wɔka kan. Ayaresa yɛ nkabomyɛ, na ɛnyɛ biribi a wɔyɛ ma wo. APA da no adi pefee sɛ ɛyɛ adwuma yiye bere a woyɛ obi a ɔde ne ho hyɛ mu na n'ani gye ho, na nsakrae a ɛtena hɔ hwehwɛ ɔkwan a wode kɔ so wɔ nhyiamu ntam, na ɛnyɛ dɔnhwerew no ankasa nko ara. Obiara mfa ayaresa mma wo wɔ ɛpono no so. Nea ɔduruyɛfo pa de ma wo ne abusuabɔ a etim, ahwehwɛ a nokware wɔ mu, ne ɔkwan a wode fi baabi a woahyɛ mu no mu, na afei mo baanu yɛ adwuma no bom.
Asase no ho mfonini tiawa
Nea wubehu dodow no ara ka mmusua kakraa bi ho. APA boaboa wɔn ano kɛse, na ɛyɛ ɔkwan a ɛyɛ fɛ a wode mfonini no nyinaa kura wʼadwene mu.
Adwene-ne-adeyɛ ekuw no wɔ hɔ, a ɛyɛ adwuma wɔ adwene ne nneyɛe su a wowɔ mprempren so. Adwennan ekuw no wɔ hɔ, a ɛhwɛ akyiri sɛnea ɔbɛte baabi a wo su fi bae ase. Nyin-ne-ahoɔden ekuw no wɔ hɔ, a efi nea apɔwmuden wɔ mu wɔ wo mu dedaw no so. Na ɔduruyɛfo pii yɛ wɔn a wɔde abom, a ɛkyerɛ sɛ wɔtwe fi eyinom mu pii mu sɛnea nea wode ba ɛpono no ano te.
Ɛho nhia sɛ wokae adaka no. Eyi ne nea nea ɛtaa ba sen biara no yɛ ankasa.
Cognitive behavioral therapy (CBT)
Eyi ne nea wubehu mpɛn pii, na ntease wɔ mu. Ɛyɛ nhyehyɛe, mfaso wɔ so, na adansede pii wɔ akyi ma nneɛma te sɛ awerɛhow, ahopere, ne OCD.
Adwene titiriw no yɛ mmerɛw. Wʼadwene, wʼatenka, ne wo nneyɛe bom na ɛboaboa wɔn ho. Bere a adwene a ɛkɔ so dan no asɛe anaa ayɛ den a, atenka ne nneyɛe di akyi kɔ fam. CBT boa wo ma wukyere saa adwene a ɛba prɛko no, hwɛ sɛ ɛyɛ nokware ampa, na wode nea etim yɛ ade. Cleveland Clinic ka no sɛ ɛyɛ sɛ wuhu adwene su a ɛyɛ ɔhaw anaa ɛnyɛ nokware na wosesa.
Hwɛ kwan sɛ ɛbɛyɛ sɛ ɔkwankyerɛ. Ebia wobenya fie adwuma, nsɔsɔw nketewa a wobɛsɔ ahwɛ wɔ nhyiamu ntam, ne nea worekɔ so no ho adwene a emu da hɔ. Ɛtaa yɛ bere tiawa deɛ na ɛhwɛ botae so. Sɛ wopɛ adwene sɛ wode nnwinnade a ɛyɛ pɛɛ befi mu a, CBT taa fata.
Dialectical behavior therapy (DBT)
DBT fi CBT mu bae, nanso wɔyɛɛ no maa nkurɔfo a wɔte atenka kɛse, baabi a asorɔkye no bɔ ntɛm na ɛyɛ den na ɛyɛ den sɛ wobɛfa so. Wofii ase yɛɛ no maa borderline personality disorder na efi hɔ no wɔadan no kɛse.
Din no fi kari a ɛkɔ so bɔ mmɔden sɛ ɛbɛkura mu. Fã baako so, sɛ wugye onipa ko a woyɛ ne nea wokura no tom koraa. Fã baako so nso, ɔhia ankasa sɛ wosesa su a ɛrepira wo. Wowɔ ho kwan sɛ wonya abien no nyinaa. Adwuma no gyina ahoɔden mmeae anan so: sɛ wowɔ hɔ ampa (mindfulness), sɛ wofa bere a emu yɛ den mu a wonyɛ nneɛma bɔne (distress tolerance), sɛ wohwɛ atenka akɛse so (emotion regulation), ne sɛ wode nkitahodi di dwuma (interpersonal effectiveness). DBT a ɛyɛ pɛ taa de ankorankoro nhyiamu ne ahoɔden ekuw bom.
Psychodynamic ne psychoanalytic ayaresa
Eyi ne adwennan abusua no, ayaresa su a nkurɔfo susuw bere a wɔsusuw sɛ wɔreka wɔn mmofraase ho asɛm no.
Adwene no ne sɛ nea ɛka wo ka nnɛ no bi yɛ nea wɔnwenee tete na ɛkɔ so wɔ wo nimdeɛ ase. Tete osuahu, atenka a ɛsan ba, su a wokɔ so hu wo ho wɔ mu a wunnim ne ntease yiye. Psychodynamic ayaresa yɛ nkɔmmɔbɔ a ɛyɛ brɛoo, a ano nto na edi saa ahoma no akyi, wɔ adwene sɛ sɛ wote baabi a su bi fi bae ase a, ɛma ne mu ahoɔden gow. APA ka no sɛ ɛyɛ adwuma sɛ wɔbɛsesa atenka ne nneyɛe a ɛyɛ ɔhaw denam sɛ wobubu emu adwene a ahintaw no mu so.
Ɛmfa krataa adwuma so kɛse na mmom emu dɔ wɔ bere mu. Nkurɔfo a wɔpɛ sɛ wɔte wɔn ho ase, na ɛnyɛ sɛ wɔhwɛ yarewa bi so nko ara no taa ba ha. Etumi fa bere tenten, na ɛyɛ pɛ saa. Mfaso no nyɛ adesua baako a etim. Ɛyɛ sɛ su a na wuntumi nhu no ba a ɛda adi, na bere a wutumi hu a, wonya asɛm wɔ ho.
Humanistic ne person-centered ayaresa
Eyi ekuw fi anidaso fam a ɛkɔ soro so. Sɛ ɛnyɛ sɛ ɛde nea asɛe di kan a, ɛtaforo wʼankasa wʼahoɔden a wode nyin na woyɛ gyinaesi pa bere a wote nka sɛ wɔate wo asɛm ankasa.
Nea agye din sen biara ne person-centered ayaresa, baabi a ɔduruyɛfo no de ɔdɔ, nokwaredi, ne wo a ogye wo tom kɛse ma, na ogye di sɛ baabi a ahobammɔ wɔ mu a wopɛ sɛ woyɛ wo ho ankasa no ne nea ɛma wo ho fa ma wo kɔ wʼanim. Nimdeɛ no sua na ɔteɛɛ no dɔɔso. Sɛ woate nka sɛ wɔabu wo atɛn anaa wɔanhu wo wɔ bere a atwam mu a, saa dan yi betumi ayɛ ahomegye.
Afoforo kakra a wubehyia
- ACT (acceptance and commitment therapy) kyerɛ wo sɛnea wode baabi bɛma adwene ne atenka a ɛyɛ den na ɛnyɛ sɛ woko tia, bere a woyɛ ade kɔ nea wobu no kɛse ankasa ho.
- EMDR (eye movement desensitization and reprocessing) wɔde di dwuma titiriw ma ɔhaw a ɛhaw adwene. Ɛkyerɛ wo kwan fa nkae a emu yɛ den mu bere a woreyɛ aniwa-ne-akyiri adwuma, te sɛ sɛ wudi ɔduruyɛfo no nsa anaa nnyigyei bi akyi, a ɛte sɛ nea ɛboa adwene no de nkae no sie a ne tete ahoɔden no sua.
- IPT (interpersonal therapy) yɛ bere tiawa deɛ na ɛhwɛ wo nkitahodi ne asetra nsakrae so, wɔ nsusuwii sɛ sɛ wode eyinom yɛ pintinn a, ɛma wo su yɛ pintinn.
- Abusua anaa awarefo ayaresa fa abusuabɔ no ankasa sɛ ade a ɛwɔ dan no mu, na ɛnyɛ onipa baako a ɔwɔ mu nko ara.
Eyi ne nokware a ɛma ahotɔ a ɛhyɛ nhyehyɛe no akyi. Ɔduruyɛfo pii nyɛ eyinom mu baako pɛ. Wɔde abom, a wɔde akwan ahorow mu nneɛma di afra sɛnea onipa a ɔwɔ wɔn anim no te, a APA bɔ no din sɛ n'ankasa kuw. Enti din a ɛwɔ profaele so no yɛ mfiase nsɛnkyerɛnne a ɛfa sɛnea obi dwen ho, na ɛnyɛ nhyehyɛe a etim a wode bedi wo so.
Enti nea ɛfata wo
Nokware ni, ebia ɛho nhia sɛ wʼankasa wusi ɛno ho gyinae. Ɔduruyɛfo pa bɛhwɛ nea ɛrekɔ so na wakyerɛ nea ɛfata. Nanso nsɛnkyerɛnne kakra boa:
Sɛ wopɛ nnwinnade a ɛyɛ pɛɛ ma ahopere anaa bo a abɔ fam na wopɛ nhyehyɛe a, CBT yɛ mfiase a ntease wɔ mu. Sɛ wʼatenka yɛ hyew na nkitahodi te sɛ baabi a asiane wɔ a, bisa DBT ho asɛm. Sɛ wokɔ so yɛ su koro no ara a ɛyɛ yaw na wopɛ sɛ wote ne nhyɛase ase a, psychodynamic adwuma fata saa. Sɛ wokura ɔhaw a ɛhaw adwene a, bisa akwan a ɛhwɛ saa ɔhaw no so titiriw te sɛ EMDR anaa trauma-focused CBT ho asɛm pɔtee, na hwehwɛ obi a wɔatete no wɔ mu.
Sɛnea wobenya obi ankasa
Mfonini no yɛ fã a ɛyɛ mmerɛw. Sɛ wobɛkɔ dan mu na nkurɔfo gyina, enti adeyɛ pɔtee kakra:
- Fi nea wowɔ dedaw no ase. Sɛ wowɔ insurance a, ne dirɛktore anaa ne fonkasa to ɔduruyɛfo a wɔkata wɔn so. Sɛ woyɛ sukuuni anaa wowɔ adwuma a, sukuu afotuabea anaa adwumayɛfo mmoa nhyehyɛe (EAP) taa ma nhyiamu a ɛyɛ kwa.
- Fa dirɛktore a nidi wɔ ho di dwuma. NIMH kyerɛ nkurɔfo kɔ nyamesomfo nkrataa so sɛnea wobenya ɔduruyɛfo a wɔama no kwan na wode wɔn ho nimdeɛ, baabi a wɔwɔ, ne nea wɔsa yɛ nyiyimu.
- Bisa nsɛm a wode hwehwɛ. Ɛyɛ pɛ sɛ wobisa: Woama wo kwan? Wo ne nkurɔfo a wɔredi nea meredi ho dwuma adi adwuma pɛn? Ɔkwan bɛn na wode bedi dwuma, na ɛbɛyɛ bere tenten sɛn? Yɛbɛhu sɛ ɛreboa dɛn? Ɔduruyɛfo pa gye saa nsɛmmisa no tom.
- Fa nhyiamu a edi kan no sɛ akamamu a ɛkɔ akwan abien. Wowɔ ho kwan sɛ wuhu sɛ wote nka sɛ ahobammɔ wɔ hɔ, wɔate wo asɛm, na anidaso wɔ wo mu kakra bere a worepue. Saa yam-kenkan no yɛ nsɛm, na ɛnyɛ abufuw.
Sɛ ka no ne ɔfasu a, hwɛ mpɔtam adwene mu ahoɔden adɔbea, ntetee adɔbea wɔ asuapɔn (ɔduruyɛfo a wɔhwɛ wɔn so a wɔn ka sua), ne ɔduruyɛfo a wɔma ka a ɛsesa. Pii to eyi wɔ wɔn profaele so. Telehealth nso atrɛw akwan no mu, titiriw sɛ baabi a wobɛkɔ ankasa yɛ fã a ɛyɛ den a.
Sɛnea nhyiamu a edi kan no te ankasa
Ɛboa sɛ wuhu nea worekɔ mu, efisɛ nhyiamu a edi kan no ntaa nyɛ sɛ nkonimdi a sini ahyɛ bɔ no. Wɔ mfiase no, ɔduruyɛfo taa rehwehwɛ wʼasetra mu nim: wʼabakɔsɛm, nea ɛde wo baa hɔ, nea wopɛ sɛ ɛyɛ soronko. Etumi yɛ sɛ ɛyɛ brɛoo, mpo kakra te sɛ ayaresabea. Ɛno yɛ daa. Wɔresua wo ho ade.
Ɛyɛ pɛ nso sɛ wubisa, baabi wɔ mu, sɛnea mo baanu behu sɛ nneɛma reyɛ adwuma. NIMH ka sɛ bisa wo duruyɛfo sɛ ebia ɔkamfo nhyiamu dodow bi kyerɛ ne sɛnea wɔbɛhwɛ nkɔso so. Wunhia bere nhyehyɛe a etim. Nanso ɛfata sɛ wonya ɔkwan ho atenka a mo nyinaa kura, sɛnea ɛbɛyɛ a ayaresa no bɛyɛ sɛ ɛrekɔ baabi na ɛnyɛ sɛ ɛredi kɔnkɔn kɛkɛ.
Sɛ nea edi kan no nyɛ nea ɛfata a
Eyi fã yi yɛ nkurɔfo basaa, enti ka no pefee. Ɛyɛ daa, na wowɔ ho kwan koraa, sɛ wosesa ɔduruyɛfo. Sɛ ɛnfata a ɛnkyerɛ sɛ ayaresa adi nkogu anaa woyɛ pii dodo. Ɛkyerɛ sɛ wo ne saa onipa pɔtee no anhyia, sɛnea ɔduruyɛfo pa da so nyɛ nea ɛfata obiara no ara.
Ma no nhyiamu kakra, efisɛ nea edi kan no taa yɛ sɛ wɔrehyia wɔn ho wɔn ho na etumi yɛ den n'ankasa. Nanso sɛ wode nokware sɔ hwɛ na wote nka sɛ wɔnte wo, wobu wo atɛn, anaa wugyina komm daa a, wubetumi abɔ no din anaa wubetumi akɔ wʼanim. Sɛ worehwehwɛ nea ɛfata sen no a, ɛno yɛ adwuma a ɛrekɔ so yiye, na ɛnyɛ sɛ ɛrebubu.
Bere a ɛsɛ sɛ wohwehwɛ nea ɛboro profaele hwehwɛ so
Ayaresa yɛ ɔhwɛ kwan baako, na ɛtɔ da bi a ɛnyɛ nea ɛho hia wo nko ara. Sɛ wo su, wo nna, wʼaduan akɔnnɔ, anaa tumi a wode yɛ adwuma asesa wɔ ɔkwan a etim so a, mfiase ho ɔduruyɛfo anaa adwenemmɔdaeyɛfo betumi aboa wo ahwɛ sɛ ebia aduru anaa nipadua ho ade bi fata sɛ ɛka kasa ayaresa ho. Akasakasa biara nni hɔ wɔ ho. Nkurɔfo pii yɛ abien no nyinaa.
Na sɛ nneɛma yɛ sɛ ɛboro nea wubetumi asoa mprempren, anaa worenya adwene sɛ wobɛpira wo ho a, mesrɛ wo ntwɛn nhyiamu a ɛbɛba dapɛn pii akyi. Hwehwɛ mmoa ntɛm ara, amanehunu mu frɛ, ayaresabea, anaa obi a wode wo ho to no so a obetumi ne wo atena anadwo yi. Ayaresa su a ɛyɛ pɛ a wubehu no betumi aba akyiri. Sɛ wode nnɛ befa mu kan na ɛyɛ ade titiriw, na ɛnsɛ sɛ wo nko ara woyɛ.
Mmramfua no anyɛ adwene no da. Adwene no ne sɛ wo ne obi a ɔte ase tena, na nkakra nkakra wote nka sɛ wo nko nni hɔ kakra wɔ nea ɛmaa wohwɛɛ mu kan no ho.
Nea wɔnam so nya nsɛm yi
- American Psychological Association, Understanding psychotherapy and how it works
- American Psychological Association, Different approaches to psychotherapy
- Cleveland Clinic, 5 Types of Therapy: Which Is Best for You?
- National Institute of Mental Health, Psychotherapies