Njengabantu, siyaqhubeka siguquka futhi siyavela. Inyanga nenyanga nonyaka nonyaka, senza izinguquko eziningi ezincane ekuziphatheni kwethu.
Kukhona, noma kunjalo, ezinye izindlela zokuziphatha ezigxile kakhulu kunezinye, futhi ezinye okunzima kakhulu ukuziguqula.
Ama-5 Stage of Change Model, awaziwa nangokuthi iTranstheoretical Model (TTM), aqala ukwenziwa ekuqaleni kwawo-1980.
Empeleni, le modeli isuselwa kumqondo (onengqondo!) Wokuthi alukho ushintsho olwenzeka ngesinyathelo esisodwa, kepha ukuthi noma ngubani owenza ushintsho ezimpilweni zabo uzodlula ochungechungeni lwezigaba ezinhlanu, ngasinye sihlukile kwesinye futhi ngasinye singabikezelwa.
Abanye baphikisa ngokuthi uma abantu bangenziwa bazi ngesigaba senguquko abakuso, lapho-ke bazokwazi kangcono ukuqhubekela phambili ngezigaba futhi bazuze ushintsho oluhlala njalo, kunokuba babuyele emaphethini abo okuqala okuziphatha.
Akulula kangako, noma kunjalo. Ngeshwa, abantu abavamile nje ukukhuphuka onqenqemeni abahlanu besitebhisi soshintsho kanye bese behlala ngokuqinile esiteji esiphezulu.
Kungaphezulu kwezitebhisi ezijikelezayo ezingaconsi phansi ezicwila phansi bese ziphakama futhi. Ushaye isigaba ngasinye kwezinhlanu kaningi ngaphambi kokugcina ungene esinyathelweni esiphezulu futhi uzuze ushintsho oluhlala njalo.
Asikho isiqinisekiso sokuthi ngeke uthathe ukuwa ngisho nangemva kokuba sesigabeni sesihlanu isikhathi esithile.
Le modeli yathuthukiswa ekuqaleni njengendlela yokuqonda ukuthi ababhemayo bakwenza kanjani ukukhahlela lo mkhuba, kodwa kulezi zinsuku kusetshenziswa kubantu abasusa cishe noma yiluphi uhlobo lokuziphatha, kusuka kotshwala nezidakamizwa ezidakamizweni kuya ebudlelwaneni obungenampilo nokudla noma impilo yokuphila.
Ake sihlolisise izigaba ezinhlanu zalesi simodeli.
1. Ukucabanga kwangaphambili
Lesi sigaba kuvame ukubhekiswa kuso ngokuthi ‘siyaphika,’ siyenqaba ukuvuma ukuthi kunenkinga noma yini.
Abantu abakulesi sigaba abanayo intshisekelo yokwenza ushintsho endleleni abaziphatha ngayo, okungenani ngokuzayo (okujwayele ukubhekwa njengezinyanga eziyisithupha ezizayo).
Bangakholelwa ukuthi abakwazi ukuguquka, njengoba bezamile futhi bahluleka kaningi ngaphambili futhi balahlekelwa yikho konke ukuzethemba kanye nogqozi.
Banganamathisela ikhanda labo esihlabathini futhi baphike ukuthi umkhuba wabo unemithelela emibi kubo nakancane. Lokhu kusho ukuthi, uma ufunda le ndatshana, kungenzeka ukuthi usuvele usudlulile esigabeni sokuqala esidlule.
wesaba ukuba sebudlelwaneni
Bangase babe nolwazi oluncane ngemiphumela yokuziphatha kwabo, kepha ukuhlanganisa lokho, bathambekele ekukhetheni uma kukhulunywa ngemininingwane abayinakile, bexhuma kunoma yini ephakamisa ukuthi umkhuba awubenzi lutho olubi .
Amanye amamodeli awasifaki nhlobo lesi sigaba, angabheki abantu abakulesi simo sengqondo ukuthi bahlangabezana noshintsho. Babona kuphela labo abathatha izinyathelo ezibonakalayo ukuthi babhekene nenqubo yokwenza ushintsho olukhulu.
Ukudlula kulesi sigaba, uhlobo oluthile lwe isisusa somzwelo noma umcimbi ungahle udinge ukuhlinzeka ngesisusa abasitholayo njengamanje.
2. Ukucabanga
Isigaba sesibili kulapho umuntu ecabanga ngobuhle nobubi bokwenza ushintsho olukhulu empilweni yakhe.
Bazilinganisela izindleko, kungaba ngesimo semali, isikhathi, noma umzamo nje, wokuguqula indlela abaziphatha ngayo, nokuthi lokho kuqhathaniswa kanjani nezinzuzo abazozijabulela njengomphumela.
Bazama ukunquma ukuthi kuwufanele ngempela yini umsebenzi onzima, futhi ngokombono wabo ama-cons asabonakala enesisindo esikhulu kunezinzuzo.
Abantu abakulesi sigaba ngokujwayelekile bahlose ukuthatha izinyathelo ezinyangeni eziyisithupha ezizayo. Kodwa-ke, empeleni, bangahlala benjalo iminyaka ngaphandle kokudlulela esinyathelweni esilandelayo.
Uma uhlala ubambelele kulesi sinyathelo isikhathi eside, kwaziwa njengokucabanga okungapheli noma ukuzindela kokuziphatha. Uyazi ekujuleni kwenhliziyo kufanele, kepha awukwazi nje ukuziletha ukukwenza.
3. Ukulungiselela
Uma usukulungele ukuthatha isinyathelo futhi uhlose ukukwenza esikhathini esiseduze kakhulu (imvamisa kungakapheli inyanga), khona-ke usesigabeni sesithathu, okulungiselela.
Lesi yisigaba sokuqala lapho othile empeleni ezothatha isenzo esithile kunokumane acabangele izinto engqondweni yakhe.
Abantu abakulesi sigaba bathathe igxathu elibonakalayo maqondana noshintsho, okungenzeka ukuthi ukukhuluma nodokotela, umeluleki, umqeqeshi womuntu siqu, umqeqeshi wempilo, ukubhalisela ukuzivocavoca umzimba, noma ukubhalisela uhlobo oluthile lohlelo, ngokuya ngokuziphatha kwabo ufisa ukushintsha.
4. Isenzo
Abantu abasesigabeni sesine benze ushintsho olubonakalayo, oluthile ezindleleni zabo zokuphila ezinyangeni eziyisithupha ezedlule. Lezi yizenzo zonke ezingabonwa abanye, yingakho lesi sigaba saziwa njengesenzo.
sekunesikhathi esingakanani beshadile imifudlana no-trisha yearwood
Lokhu kungaba ukuzivocavoca njalo, noma ukuyeka ukubhema nokusebenzisa uhlobo oluthile lomkhiqizo ongena esikhundleni se-nicotine.
Lesi yisigaba lapho abantu abenza izinguquko besengozini enkulu yokubuyela emuva futhi babuyele emuva ezigabeni ezimbalwa, ngisho nokubuyela emuva esigabeni sokuqala.
Amanye amamodeli avumile kuphela ukuthi ushintsho lwenzeka nhlobo lapho bebona isenzo, kwehliswa ngokuphelele izigaba ezintathu zokuqala eziholela kulesi sinyathelo kuTranstheoretical Model.
5. Isondlo
Uma usufinyelele esigabeni sesihlanu, izenzo ezintsha oqale ukuzenza ukushintsha indlela oziphethe ngayo sezibe ngempumelelo imikhuba emihle manje eyingxenye yempilo yakho yansuku zonke.
Kodwa-ke, uma ushintsho olwenziwe luyinto efana nokuzivocavoca umzimba, umuntu kungenzeka ukuthi akazivocavoci kaningi njengalapho esesigabeni sesenzo.
Basazoqhubeka nokugcina amazinga abo okuqina futhi ngeke babuyele emaphethini abo amadala okuziphatha, kodwa ngeke babe nentshiseko njengakuqala.
Kulesi sigaba, abantu abanasilingo esincane sokubuyela ekuziphatheni kwabo kwangaphambilini futhi baqhubeke nokuthuthukisa ukuzethemba ukuthi bazokwazi ukugcina izinguquko abazenze unomphela.
Uma bekwazi ukuhlala isikhathi eside esigabeni sesondlo, kwehlisa ithuba lokuthi bazobuyela emuva.
Kodwa-ke, abantu bangahlala kulesi sigaba kuze kube yiminyaka emihlanu ngaphambi kokuba basungulwe ngokweqiniso emaphethini abo amasha wokuziphatha futhi ubungozi bokubuyela emuva buba bancane.
Ungahle uthande (i-athikili iyaqhubeka ngezansi):
- Ungakunqoba Kanjani Ukwesaba Inguquko Futhi Ngokuzethemba Ubhekane Nezinselelo Ezintsha
- Musa Ukubeka Izinqumo Zonyaka Omusha Ngaphambi Kokufunda Lokhu
- Kungani Udinga Uhlelo Lokuzithuthukisa Lomuntu Siqu (Futhi Izinto Ezi-7 Okumele Unazo)
- Ungayishintsha Kanjani Impilo Yakho Ibe Ngcono
Isinyathelo Esinye Phambili, Izinyathelo Ezimbili Emuva
Njengoba kushiwo ngaphambili, lokhu akusho ukuthi umgwaqo obheke ngasendleleni eyodwa noma umqansa okhuphukayo.
Abantu bavame ukuqhuma phakathi kwezigaba ezimbili, ezintathu, nezine - ukucabangisisa, ukulungiselela nokwenza okuthile - futhi kwesinye isikhathi bangaphinde babuyele emuva ngokuphelele esigabeni sokuqala, ukwehluleka kwabo kugqame ezingqondweni zabo ukuthi abakwazi ukwenza ushintsho oluhlala njalo, ngakho-ke kufanele Ungazihluphi nangokuzama.
Isibonelo esihle sabantu abagadla phakathi kwezigaba yilabo abahlale benza ukudla kwe-‘yo-yo ’, abadlula ezigabeni zokuzivocavoca ngokweqile nokungasebenzi ngokuphelele, nokuthenga ubulungu bejimu obizayo njalo ngoJanuwari, kepha bengazisebenzisi empeleni.
Izinqubo Ezi-10 Zokushintsha
Izigaba ezinhlanu zenguquko ngaphakathi kweTranstheoretical Model ziyasichazela lapho kwenzeka khona ushintsho ekuziphatheni, emizwelweni nasekucabangeni lapho othile eqhubekela ekwenzeni ushintsho olukhulu lwendlela yokuphila.
Ukuze siqonde ngokweqiniso ukuthi sizenza kanjani izinguquko zokuziphatha ezihlala njalo, noma kunjalo, akwanele ukubheka LAPHO izinto zenzeka. Sidinga futhi ukubheka ukuthi IZinguquko zenzeka kanjani.
I-TTM ikhomba izinqubo eziyishumi zokufihla nokugqama okudingeka umuntu adlule kuzo ukuze athuthuke ngempumelelo kusuka esigabeni sokuqala kuya esigabeni sesihlanu futhi alondoloze indlela yokuziphatha entsha, efiselekayo.
Lezi eziyishumi zingahlukaniswa ngamaqembu amabili angaphansi kwamahlanu, eyokuqala kube yizinqubo zokuhlangenwe nakho nezithintekayo (ushintsho lokucabanga / ushintsho lwenhliziyo) kuthi okwesibili kube yizinqubo zokuziphatha (izinguquko ezenzweni ezithathwayo).
Izinqubo Zokuqonda Ezithintekayo
1. Ukukhulisa Ukuqaphela
chavo guerrero no-eddie guerrero
Umuntu wenza umzamo wokuba nolwazi oluningi, afune imininingwane emisha futhi athole ukuqonda okungcono kokuziphatha okuyinkinga.
2. Ukukhululwa Okumangazayo
Kule nqubo, umuntu uqala ukunaka imizwa abhekene nayo futhi ayiveze kwabanye, abelane ngemicabango yakhe mayelana nokuziphatha okuyinkinga futhi aphakamise izixazululo ezingaba khona.
3. Ukuhlolwa Kabusha Kwezemvelo
Le nqubo esemqoka yenzeka lapho umuntu eqala ukucabanga ukuthi ukuziphatha kwabo kubathinta kanjani labo ababazungezile.
Bahlola ukuthi ukuziphatha okuyinkinga kunamthelela muni ezindaweni zabo zomzimba nezenhlalo.
4. Ukuzihlola Kabusha
Lokhu kulapho umuntu ehlola izindinganiso zakhe maqondana nokuziphatha okuyinkinga futhi azihlole ngokomzwelo nangokuqonda, afinyelele eziphethweni ezahlukahlukene kulabo abekholelwa phambilini.
Bazakhela isithombe esisha abaya naso phambili engqondweni yabo, sithinte ukucabanga kwabo nokuziphatha kwabo.
5. Ukukhululwa Komphakathi
Le yinqubo yomuntu oqaphela ukwesekwa abakutholayo kwabanye ngokuziphatha kwabo okusha.
Bayazi ukuthi inhloso yabo yokuziphatha yamukeleka ngokwenhlalo kunangendlela ababeziphethe ngayo phambilini.
Izinqubo Zokuziphatha
1. Ukuzikhulula
Ukuzikhulula kuyinqubo yokwenza ukukhetha ngokuzimisela nokuzibophezela ekushintsheni isimilo esiyinkinga.
Lapho umuntu ezibophezela, bakholelwa ukuthi banamandla okulandela futhi balufinyelele empeleni ushintsho. Kusezandleni zabo.
2. Ukuphikisa isimo
Lokhu kulapho umuntu eqala ukusebenzisa izinto ezingangena esikhundleni sokuziphatha okuyinkinga ukumvimbela ukuthi angakwenzi.
3. Ukusiza Ubudlelwano
Akekho owesilisa noma owesifazane oyisiqhingi, futhi akekho noyedwa ongafinyelela ushintsho oluhlala njalo ngaphandle kokuxhaswa yilabo ababazungezile.
Le nqubo ukwethemba, ukwamukela, nokusebenzisa ukwesekwa kwalabo abasikhathalelayo ukusisiza senze ushintsho olukhulu.
ungathola kanjani ukuthi uyakuthanda yini
4. Ukuqiniswa Kwezokuphathwa
Isanqante imvamisa inamandla amakhulu kunenduku, futhi ukuthola imivuzo ngokwenza izinguquko, noma ngabe uzinika wena noma uzithola kwabanye, inqubo ebalulekile yoshintsho.
Uma kungekho lutho olusheshayo kithina, mancane amathuba okuthi sikwenze.
5. Ukulawula Ukukhuthaza
Okokugcina, sifika ekulawuleni okuvuselelayo, okulawula imvelo ezungezile. Lokhu kumayelana nokuzama ukwenza isiqiniseko sokuthi ulawula izimo noma ezinye izimbangela okungenzeka ukuthi esikhathini esedlule zabangela umkhuba ozama ukuwukhahlela noma ukuwuguqula.
Ngabe Kukusiphi Isigaba Soshintsho Ohamba Ngenqubo ngayinye Yezinguquko?
Uma ufuna usizo lochwepheshe, njengoba abantu abaningi benza lapho bezama ukushintsha umkhuba othile, lapho-ke bangaba nezindlela zokukukhuthaza ukuthi uqale izinqubo ezithile zoshintsho ngezikhathi ezithile.
Lokhu kuzoya ngesimo sakho nokuthi yini abakholelwa ukuthi inenzuzo kuwe ngaleso sikhathi sohambo lwakho.
Bangahle, ngokwesibonelo, bakukhuthaze ukuthi ufinyelele kulabo abaseduze kwakho futhi ubazise ngalokho ozama ukukufeza, okusho ukuthi uqala ukusiza ubudlelwano inqubo.
Uma uzama ukushintsha indlela ethile yokuziphatha uwedwa, noma kunjalo, futhi ungazi ngezigaba zemodeli yoshintsho, khona-ke ngokwemvelo uzojwayela ukudlula kulezi zigaba ezindaweni ezihlukene.
Ezinye izinqubo zizohlotshaniswa nezigaba ezimbalwa zenguquko, kanti ezinye zizohlangabezana kuphela nesigaba esithile.
Ngokwesibonelo, ukukhulisa ukwazi kuxhunyaniswe nesigaba sesibili, ukucabangisisa. Lesi yisigaba lapho ukala ubuhle nobubi bese uqala ukufuna ulwazi olusha.
izinto ezingahleliwe ongazenza lapho unesithukuthezi
Ku-preontemplation, uphika futhi awunantshisekelo yokuthola, futhi ngesikhathi usufike ekulungiseleleni, usuvele uqinisekile ukuthi ukuguqula isimilo kuzokusiza, ngakho-ke ngokuvamile akudingeki ukwenze ukuqhubeka kophenyo.
Ukuzikhulula inqubo ozoyenza phakathi nesikhathi sokulungiselela, lapho uthatha isinyathelo sokuqala esisebenzayo ohambweni lwakho.
Sekukonke, ukuxhumana phakathi kwezigaba nezinqubo kuyazichaza, kepha lokho akusho ukuthi wonke umuntu uzohamba ngenqubo ngayinye ngesikhathi esifanayo nasesigabeni esifanayo.
Njengoba nje abantu bengaxhuma phakathi kwezigaba, bangaqala futhi ngenqubo futhi bangayixazululi, babuyele kuyo ngesikhathi esizayo ohambweni lwabo oluya ngoshintsho.
Kubalulekile ukukhumbula ukuthi lezi zinqubo azihlanganisi, ngokungafani nezigaba ezinhlanu zenguquko.
Ngezigaba, ukwisinye noma kwesinye, kepha ungalokothi ube kabili ngasikhathi sinye. Ngezinqubo zoshintsho, ngakolunye uhlangothi, unga - futhi uvame - ukuhamba ngezinqubo eziningana zokuqonda nezisebenzayo nezinqubo zokuziphatha ngasikhathi sinye.
Ulwazi Lungamandla
Lapho uzama ukwenza ushintsho olukhulu lwendlela yokuphila, ukwazi ukuthi ukuphi esitebhisini se-TTM kungaba yisikhali sakho semfihlo futhi kukusize ufinyelele umgomo wakho ngokushesha okukhulu kunalokho ngabe ubukhuphuka ngaphandle kombono wokuthi indlela ephambi kwakho. Cabanga ngale modeli njengebalazwe elisebenzisekayo.
Uhlome ngalolu lwazi, uzokwazi kangcono ukubona ezinye izindlela zokuziphatha kuwe, ngakho-ke, zisize ukuqhubeka nokuthatha izinyathelo eziya enhlosweni yokugcina futhi ugweme ukushibilika.
