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طرح واره یک الگو است، طرح واره ها در خلال دوران کودکی و نوجوانی شکل می گیرند و بارها و بارها در طی زندگی شما، فعال می شوند. به سبب سخت تر شدن طرح واره ها در طول زمان، انعطا ف واکنش هایمان هم کمتر خواهند شد. نتیجه چنین شرایطی این خواهد بود که واکنش ها و رفتارهای طرح واره هاست با نیازهای بسیاری از شرایط کنونی منطبق نخواهد بود.
طرح واره های به دو دسته سازگار و ناسازگار تقسیم می شوند:
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خود آسیب رسان است.
در مسئله ای که در گذشته برای ما پیش آمده ریشه دارد ( مانند انتقاد، غفلت، عدم تایید و اعتبار، سواستفاده، حمایت افراطی)
بر زندگی ما حاکم است، لذا موقعیت های آسیب رسان را به دفعات تجربه می کنیم ( به طور مثال ممکن است مدت ها در رابطه عاشقانه ناسالمی باقی بمانیم)
ما را وادار می سازد تا در موقعیت های مشابه با شرایط آسیب رسان گذشته به گونه ای انعطاف ناپذیر و خودشکست دهنده واکنش نشان دهیم.
برآورده ساختن خواسته هایمان در برخی موقعیت های مهم دوران بزرگسالی را دشوار می سازد.
o در طرح واره درمانی این ویژگی ها به عنوان طرح وارههای ناسازگار اولیه شناخته می شود.
طرح واره ها چگونه ایجاد می شوند:
طرح واره های ناسازگار اولیه از تعمل ما بین خلق و خو و نیازهای برآورده نشده کودکی به وجود می آیند.
i. خلق و خو ارثی است و منظور از آن شیوه خاص واکنش ما به دنیا است. در واقع خلق و خو، جنبه ساختاری زیست_ عصب شناسی ماست که به با آن به دنیا آمده ایم. ما به عنوان کودک قادر به کنترل خلق و خویمان نیستیم. پژوهش ها نشان داده اند افراد مبتلا به اختلال روانپزشکی، خلق و خوی حساس تر و واکنش های شدیدتری دارند.
ii. منظور از نیازهای برآورده نشده، کیفیت برآورده شدن نیازهای اساسی و طبیعی دوره کودکی توسط مراقبان اولیه و محیط است.
نیازهای طبیعی دوران کودکی کدامند؟
پژوهش های مرتبط با موضوع رشد کودک، در این باره توافق دارند که همه کودکان پنج نیاز اساسی دارند:
1. دلبستگی ایمن (امنیت، ثبات، حمایت، پذیرش؛ که همگی احساس تعلق را شامل می شوند).
2. خودمختاری، کفایت و احساس هویت (اجازه داشته باشید فعالیت ها و تکالیف متناسب با سن تان را خودتان انجام دهید و بازخوردهای صحیح و درستی درباره خودتان بگیرید).
3. آزادی ( بیان احساس ها و نیازهای خود).
4. خودانگیختگی و بازی (خودابرازی و توانایی لذت بردن از زندگی).
5. محدودیت های واقع بینانه (یادگیری خویشتن داری متناسب با سن).
ارضا و برآورده ساختن بیش یا کمتر از حد این نیازها منجر به شکل گیری طرح واره های ناسازگار اولیه می شود!
طرح واره های ناسازگار اولیه چگونه شکل می گیرند و بر ما تاثیر می گذارند:
1. اگر طرح واره رهاشدگی دارید پس…
… در کودکی نیازهای شما به امنیت، ثبات و پیش بینی پذیری، توسط مراقبان اولیه برآورده نشده است.
…در بزرگسالی هنگامی که این طرح واره فعال می شود، احساس عدم امنیت و تنهایی می کنید. احساس می کنید کسی نیست که امنیت، حمایت عاطفی، رابطه، قدرت یا مراقبتی را که نیاز دارید به شما بدهد و راههای کم و محدودی برای تامین این نیازها توسط خودتان دارید.
2. چنانچه طرح واره نقص و شرم داشته باشیم، پس…
… احساس می کنم در ابعاد مهم زندگی ام ناقص، بی ارزش ، بد، ناتوان یا به دردنخور هستم.
3. اگر طرح واره بدرفتاری/ بی اعتمادی داشته باشیم، پس…
… همواره انتظار دارم دیگران به من دروغ بگویند، تقلب کنند، به من آسیب برسانند، از من سو استفاده کنند، فریبم بدهند، باعث رسوایی ام بشوند یا مرا آلت دست خود قرار بدهند.
4. در صورتی که طرح واره محرومیت هیجانی داشته باشیم، در نتیجه…
… انتظار دارم نیازم به حمایت عاطفی، توجه، درک، همدلی و کمک، هیچ گاه به قدر کفایت توسط افراد دیگر برآورده نشود.
5. در صورتی که طرح واره خویشتن داری ناکافی داشته باشیم، پس…
…خویشتن داری برایم سخت و طاقت فرساست. احساسات و تکانه هایم را به افراطی ترین حالت بیان می کنم.
… در راه رسیدن به اهدافم تحمل ناکامی ام کم خواهد بود، به عنوان مثال دوست ندارم تلاش ثابت و پایداری داشته باشم.
6. اگر طرح واره انزوای اجتماعی داشته باشم، در نتیجه…
… احساس جدایی و بیگانگی از مابقی دنیا می کنم، فکر می کنم با آدم های دیگر متفاوت هستم یا احساس تعلق به هیچ گروهی نمی کنم.
7. چنانچه طرح واره وابستگی/ بی کفایتی داشته باشم، بنابراین…
… معتقدم که بدون حمایت های گسترده و زیاد دیگران، نمی توانم از پس زندگی روزمره ام بر بیایم.
8. اگر طرح واره آسیب پذیری نسبت به خطر/ بیماری داشنه باشیم، در نتیجه…
… به طور مداوم از وقوع اتفاقات ناگوار و فجایعی می ترسم که قادر به جلوگیری از آنها نیستم.
9. اگر طر حواره خویشتن تحول نیافته یا گرفتار را داشته باشم، پس…
… به یک یا تعداد بیشتری از افراد زندگی ام به شدت می چسبم و تلاش می کنم به آنها نزدیک باشم به حدی که زندگی اجتماعی یا علائقی از خودم ندارم.
10. در صورتی که طرح واره شکست داشته باشم، در نتیجه…
… معتقدم که شکست خورده و ناکام هستم یا در حوزه هایی که عملکردم مورد ارزیابی قرار می گیرد مانند ورزش، مدرسه یا شغل، شکست خواهم خورد.
11. اگر طرح واره استحقاق داشته باشم، پس…
… معتقدم برتر و خاص تر از دیگرانم یا حقوق بیشتری از دیگران دارم.
12. در صورتی که طرح واره اطاعت داشته باشم، بنابراین…
… به راحتی کنترل را به دیگران می دهم زیرا برای این کار احساس اجبار می کنم (به عنوان مثال برای رهایی ترس از پیامهایش).
13. اگر طرح واره ایثار داشته باشم، در نتیجه…
… در شرایط روزمره به صورت افراطی سعی می کنم تا نیازهای دیگران را حتی به بهای فدا کردن شادی خودم برآورده کنم.
14. در صورتی که طرح واره پذیرش جویی/ جلب توجه داشته باشم، بنابراین…
… به شیوه ای افراطی سعی می کنم تا تایید، تحسین یا توجه افراد دیگر را به دست آورم و تلاش می کنم خودم را حتی به بهای از دست دادن احساسات واقعی خودم با خواسته های آنها منطبق کنم.
15. در صورتی که طرح واره منفی گرایی داشته باشم، بنابراین…
… در زندگی ام بر جنبه های منفی هر مسئله تمرکز می کنم (به عنوان نمونه: همواره نیمه خالی لیوان را در مواجهه با مسائل زندگی می بینم.)
16. اگر طرح واره بازداری هیجانی داشته باشم، پس…
… به صورت افراطی به بازداری احساسات، رفتارها و ارتباطات خود انگیخته ام می پردازم تا از احساساتی مانند نفرت، شرم یا فقدان کنترل بر تکانه هایم اجتناب کنم.
17. چنانچه طرح واره معیاهای سخت گیرانه داشته باشم، بنابراین…
… بر این باورم که باید سخت و مداوم کار کنم و تلاش کنم معیارهای سرسختانه ام برای رفتارها و موفقیت ها برآورده شود تا از این طریق از سرزنش های خودم و دیگران دور بمانم.
18. اگر طرح واره تنبیه دارم، پس…
… بر این باورم که افراد اگر اشتباهی می کنند، باید به شدت تنبیه شوند.
طرح واره ها حوزه ای مشکل و مسائلی هستند که فرد با آنها درگیر است و چالش دارد.
طرح واره ها همیشه فعال نیستند. آنها به واسطه پیش آمدن یک مسئله عمدتا موقعیتی یا تعامل با شخصی دیگر، فعال یا خاموش می شوند.
زمانی که طرح واره هایمان فعال می شوند، حالات شدیدی شامل هیجانات، افکار، احساسات بدنی و گاهی اوقات خاطرات، برانگیخته و فعال می شوند.
این حالات در طرح واره درمانی، ذهنیت نامیده می شوند. ذهنیت ها، محوریت اصلی بیشتر فعالیت های ما در این برنامه هستند.
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