Yekela umuntu umuthwalo wokusebenza
WellbeingResearch-grade

Uhlolo Lokucabanga Okucaza

Uzama ufeza into esifanayo noma "ukuthi bekungaba yini"? Uhlolo lokuzibhekameza luqondene nokucabanga okupindisayo kanye nokumehluka kwakho. Ithuluzi lokuzibhekameza, hhayi isigamulelo somungshi.

Imibuzo 245 imizuzu

Ayikho okubhalisa—imiphumela yakho iyavela kabini.

Rumination/Response Styles Theory domain structure (repetitive negative thinking, difficulty disengaging, rehashing/replaying, life impact) · Original 24 items, not the Ruminative Responses Scale (Nolen-Hoeksema & Morrow 1991; Treynor, Gonzalez & Nolen-Hoeksema 2003) or the Penn State Worry Questionnaire (Meyer et al. 1990) — we do not administer either instrument.

Lokho ozothola
  • Bona kanigakanani umcabango ombi uyebuya yodwa—umkhuba wakho wokucabanga okucaza kuqathaniswa nalokho okubonakale kubo bonke.
  • Yazi kuyalutha kangakanani ukumisa umcabango lapho usuvele uluhleli nokunanga.
  • Qonda isikwele sesikathi sokufeza okudlule noma okuyozayo okungadluliwe.
  • Bona izinto zokumehlukela—ukuthi okucabanga okucaza kusisindisa ukulala wakho, izinqumo, noma ukunanga usuku zonke.
Imibuzo Evame Ukubuzwa

  • Cha. Ithuluzi lokuzibhekameza elilungile, hhayi isigamulelo somungshi. Alukwazi ukutshela ukuthi unezikhundla zokucabanga okucaza noma enothenta okucaza—kuphela umuntu ongumbongi onelayisensi okungakwenza lokho. Okuthi alukwazi ukukunikeza ifoto elula kulozinne lokuthi okucabanga okucaza kwakho sibonakala njani, okumukeleka uma ucabanga ukuthi umkhuba wakho ufanele ukubhekwa kadeep.

  • Yebo, okudlule noma ukubufeza okudlule kulula kuningi futhi kudlulela kuphakela nokuqonda. Okucabanga okucaza, okubheka ucwaningo lokho, ibonakala okuthile ehlukene: umcabango opindisayo owesondela phandle noma ngemuva ngaphandle kokukhethula, futhi ekuqala ukumehlukela ukulala, isikhathi, noma ukunanga kunokuba yinto eyosizayo—lolo hlolo luzenzele ukuze lobubuye.

  • Qala ngokubheka imiphumela yakho njengolwazi, hhayi isivumelanode. Inzalamane elungile ukuxoxa nochwepheshe ogcwele okucabanga okucaza noma uthenta okucaza. Izindlela zesikhathi sokwenza kube nzima (CBT) nezikhundla zokucabanga zibonakale zinobufakazi obuhle bokuwela umkhuba. Okubuyisela imiphumela yakho engxoxweni yochwepheshe angakusiza.

  • Kuqumbu kodwa akukufani. Okucabanga okucaza, noma okuthela okupindisayo, yindlela yokucabanga okungaba nothentha, yokuthela okudlule, noma yobuntu obunamaningi abazizwa kahle usuku zonke. Uthenta uvame ukukhuza ekukhululekile, okwamankela okuyozayo "entliziyo yami", okubheka indawo, okucabanga okucaza ngokuvamile okungemuva. Lolu hlolo lubheka izinqumo zombili ku-isibalo sezinne.

Ngaphambi kokuthi uqale

  • Imithetho nesikhathi

    • imibuzo engu-24, mayelana ne-5 imizuzu.
    • Phendula ngoqiniso — azikho izimpendulo ezilungile noma ezingalungile zezinto zokuhlola.
    • Sebenza uedwa, endaweni ethule. Ungaxoxisani nabanye phakathi nokuhlolwa.

  • Sitatimende sokwaneliswa

    Ukuthatha okuhlolwa kwethu akumele kubhekwe njengokuhlolwa okugcwele nokunemba kwamandla akho. Imiphumela iyenhloso yokuthola ulwazi kanye nokuzibuyisela kuphela.

Home
›Tests
›Uhlolo Lokucabanga Okucaza
Ngaleli likinga
💭

Uhlolo Lokucabanga Okucaza

Uzama ufeza into esifanayo noma "ukuthi bekungaba yini"? Uhlolo lokuzibhekameza luqondene nokucabanga okupindisayo kanye nokumehluka kwakho. Ithuluzi lokuzibhekameza, hhayi isigamulelo somungshi.

24 imibuzo5 imizuzu
Mahhala · Inqubo evunjwe
Thatha Uhlolo Lokucabanga OkucazaThola kaningi ngaleli likinga
MahhalaImiphumela kabini · 5 imizuzu

Yini Uhlolo Lokucabanga Okucaza?

Lolu hlolo lubheka okucabanga okucaza ngezinne: kanigakanani umcabango ombi uyebuya yodwa ngaphandle kokuqala, kuyalutha kangakanani ukumisa umcabango lapho usuvele oluhleli, isikwele sesikathi sokufeza okudlule noma okuyozayo, futhi kanigakanani lokhu kusisindisa ukulala wakho, izinqumo zakho, nokunanga. Ndawonye, abana abaningi basebenza ndawonye bangakwazi ukuzikhombisa lokuthi okucabanga okucaza kwakho siyizilikeli elifakade noma inzwelele entsha.

Ukucabanga izinto kabili noma kathathu kulula nokukhuthele. Okukhala umuntu ubeze okucabanga okucaza, okubheka ucwaningo lomusunguli uSusan Nolen-Hoeksema nobanye bakhe, ibonakala ndlela ehlukene: umcabango opindisayo ongemuva, wemuva, okungachubeka kwanoma yini entsha, futhi ekuqala ukumehlukela ukulala, isikhathi, noma ukunanga. Iyinto ekubaluleke nokubuka lapho umcabango oluhleli lubikhona, uhambe esikhundleni esisodwa ngaphandle kokukhethula, futhi ekuqala ukumehlukela ukulala wakho, isikhathi, noma ukunanga. Umzekelo owedwa, hhayi umndeni wakho, noma ukhethulile umkhumbi wokumehlula, yilo ayontuthuzela umkhuba onzima.

Kuqhubekelele nokufundaCabangela okuncane

Lolu hlolo lithuluzi lokuzibhekameza, hhayi inhlelo yokugweba ngokoqobo, futhi alutsheli noma alutshibili ngumbongi onelayisensi. Likuthatha ensweni ucwaningo lokucabanga okucaza nokukhala, ikakhulukazi ensweni ye-Response Styles Theory evela kumsebenzimbi u-Nolen-Hoeksema, engumusunduzwa lapha ngolwimi oluvulingqo eluzwa uwemibuzo entsha. Uma imiphumela yakho ikhombisa ukuthi okucabanga okucaza kunomthelela kukulala, izinqumo, noma ukubalwa khona, umtherapist othile ozwakalwisizwe nokucabanga okucaza kulandelela kuhle: Cognitive Behavioral Therapy (CBT) kanye nemetacognitive therapy zombili zinengqikithi eningi lokugcina lokhu kuhlobo komsunguli wemuva.

Lokho Ozozithola

🔁

Bona kanigakanani umcabango ombi uyebuya yodwa—umkhuba wakho wokucabanga okucaza kuqathaniswa nalokho okubonakale kubo bonke.

🧠

Yazi kuyalutha kangakanani ukumisa umcabango lapho usuvele uluhleli nokunanga.

🌀

Qonda isikwele sesikathi sokufeza okudlule noma okuyozayo okungadluliwe.

🌙

Bona izinto zokumehlukela—ukuthi okucabanga okucaza kusisindisa ukulala wakho, izinqumo, noma ukunanga usuku zonke.

🧭

Yazi indawo yakho kumkhuba, kusuka kulokucabanga okuncane kuya kulokocaza okusindisayo.

📋

Ziphakamisele ngolwimi olusha kulozinne—okumukeleka ngochwepheshe.

Umbuzo Lifana Njani

Umbuzo 1 ku-24

Once a worry starts, it tends to loop in my head for hours rather than fading.

23 amanye emva kwalollu · 5 imizuzu konkePhendula lokhu

Indlela Isebenza Ngayo

  1. 1

    Phendula

    Imibuzo 24, 5 imizuzu. Ayazisulisela—ayikho okwenjenje omuntu.

  2. 2

    Bona imphumela

    Okuboniswe kabini yobu wakho. Mahhala, okusetshenziswayo, okugcinile nxa ubhalise.

  3. 3

    Qonda kabanzi

    Epremiyamu ivula imphumela ephelele—umsebenzi, amandla, umhlela othuthuka.

Imibuzo Evame Ukubuzwa

Ingabe lolu uxilongo noma angitshele ukuthi ngicabanga okucaza?

Cha. Ithuluzi lokuzibhekameza elilungile, hhayi isigamulelo somungshi. Alukwazi ukutshela ukuthi unezikhundla zokucabanga okucaza noma enothenta okucaza—kuphela umuntu ongumbongi onelayisensi okungakwenza lokho. Okuthi alukwazi ukukunikeza ifoto elula kulozinne lokuthi okucabanga okucaza kwakho sibonakala njani, okumukeleka uma ucabanga ukuthi umkhuba wakho ufanele ukubhekwa kadeep.

Ingabe kuqaph umuntu okudlule noma izinqumo ezakubo emicabangweni?

Yebo, okudlule noma ukubufeza okudlule kulula kuningi futhi kudlulela kuphakela nokuqonda. Okucabanga okucaza, okubheka ucwaningo lokho, ibonakala okuthile ehlukene: umcabango opindisayo owesondela phandle noma ngemuva ngaphandle kokukhethula, futhi ekuqala ukumehlukela ukulala, isikhathi, noma ukunanga kunokuba yinto eyosizayo—lolo hlolo luzenzele ukuze lobubuye.

Ngubahubele ngakukhulu emiphumeleni—kufanele ngenzeni njengamanje?

Qala ngokubheka imiphumela yakho njengolwazi, hhayi isivumelanode. Inzalamane elungile ukuxoxa nochwepheshe ogcwele okucabanga okucaza noma uthenta okucaza. Izindlela zesikhathi sokwenza kube nzima (CBT) nezikhundla zokucabanga zibonakale zinobufakazi obuhle bokuwela umkhuba. Okubuyisela imiphumela yakho engxoxweni yochwepheshe angakusiza.

Ingabe okucabanga okucaza kufana nethenta?

Kuqumbu kodwa akukufani. Okucabanga okucaza, noma okuthela okupindisayo, yindlela yokucabanga okungaba nothentha, yokuthela okudlule, noma yobuntu obunamaningi abazizwa kahle usuku zonke. Uthenta uvame ukukhuza ekukhululekile, okwamankela okuyozayo "entliziyo yami", okubheka indawo, okucabanga okucaza ngokuvamile okungemuva. Lolu hlolo lubheka izinqumo zombili ku-isibalo sezinne.

Yini umehluko phakathi kololo nokumuntu Uhlolo Lokuthenta noma Uhlolo Lokuthenta-Ukusebenza?

Lolu hlolo lubheka okucabanga okupindisayo, okufeza okudlule, okubufeza okuyozayo, futhi iziguli zalezo, nabani nababaloba. Uhlolo Lokuthenta ibheka uthenta ngokuqapheliwe, futhi Uhlolo Lokuthenta-Ukusebenza ibheka umcabango onzima onezizilo ezokucazela. Kukhona iziqalo phakathi kwakho konke, ngakho uma inzuzo yomnye kuzwakala mbi, ezinye ziyabulasela ziyabulasela.

Ingabe isikolo esiphakamisile kusho ukuthi kukhona okungcola kumi?

Hhayi. Okucabanga okucaza yindlela yokucabanga ethuluziwe, okungacala, hhayi ibhishwa noma ibonakala umuntu ephakamisela. Abaningi abasebenza kahle embuzehlweni nasebantwanyana abakucaba okucaza kakhulu. Ukuthi lokhu kubone kunolwazi, futhi indlela ecwaninge ingase iwehlisele umkhuba lapho iyinto entsha esinzima.

Ulungile ukuqala?

Imibuzo 24 · 5 imizuzu

Thatha Uhlolo Lokucabanga Okucaza
Vubela okukwenziwe:Konke 191 izivivinyoInkumbulo yeshambiliQhathanisa izivivinyoIndlela Yokuqala