Iindlela zokuThoma ukuSebenzisa iiNqweno ezintlanu
Ukugxotha uhlobo oluthile lweqhinga lokuphendula elenzelwe "umhlabathi" okanye ungayinxibelelisa ngokukhawuleza nomzuzu wamanje. Ukugxothwa kudla ngokusetyenziswa njengendlela yokujongana nokukhwabanisa okanye ukuhlukana kwabantu abaneengxaki zengcinezelo yokuhamba kwengxaki (post-traumatic disorder disorder (PTSD). Ngale ndlela, ukugxila kungathathwa njengento eyahlukileyo yokucinga .
Izindlela zokugxila zivame ukusebenzisa iintlanu ezintlanu (isandi, umnqweno, iphunga, ukunambitha, kunye neenyawo) ukudibanisa ngokukhawuleza abantu abakhona nalapha.
Umzekelo, ukuphulaphula umculo omculo, ukubambelela kwiqonga leqhwa, okanye ukubethela i-lemon yiyo yonke indlela yokwenza izinto ezinzima ukuzinyamekela. Ngako oko, ezi ziyakwazi ngokukhawuleza kwaye zidibene ngokukhawuleza kunye nomzuzu wamanje.
5 Iindlela zokuBala
Ukumisela kukuvumela ukuba ugcine uxhumano lwakho nalo mzuzwana. Ngexesha elifanayo, kunciphisa amathuba okuba ungene kwi-flashback okanye ukuhlukana.
Ukuhlaselwa, sebenzisa ezi ntlanu. Ukuxhuma kunye nalapha kunye nangoko, yenza into eya kuzisa ingqalelo yakho kumzuzu wamanje.
- Isandi: Vula umsakazo. Umculo ogqithiseleyo unzima ukuwutyeshela. Ngokuqwalasela umculo wakho omkhulu, uya kuphambukiswa kwi-flashback okanye udibaniso kwaye uqondiswe kuloo ngxolo.
- Thinta: Gamba i-cube icebo. Ukuba uyaphawula ukuba usulela kwi-flashback okanye kwi-dissociative state, ubambe iqhosha leqhwa. Kuya kuba nzima ukunxibelelisa ingqalelo yakho ebusweni obunzima beqhwa, kukunyanzelisa ukuba uhlale unxibelelana nomzuzu wamanje.
- Ukuthunga: Gweba ipeppermint eqinile. Xa uvumba into enamandla, kunzima ukugxila kwenye into. Ngaloo ndlela, iphunga le-peppermint lingakuzisa kumzuzwana wamanje, ukucotha okanye ukuyeka ngokupheleleyo i-flashback okanye isiqhelo sokuphazamiseka. Iphunga le peppermint linomxholo ocolileyo.
- Ukunambitha: Bhaka kwi-lemon okanye i-lime. Ubunzima bemi lemon okanye i-lime kunye novakalelo olunamandla oluvelisa emlonyeni wakho xa uluma kulo luyakunyanzela ukuba uhlale kulo mzuzu nje.
- Ukujonga: Thatha i-inventory yezinto ezikujikelezayo. Qhagamshelana nomzuzu wamanje ngokubeka uluhlu oluqhubekayo malunga nawe. Ukuchonga yonke imibala kunye neepatheni ozibonayo. Bala zonke iifenitshala ezikufutshane nawe. Ukuthatha i-inventory yendawo yakho yangoku kunokudibanisa ngokukhawuleza nomzuzu wamanje.
Ukugxothwa kungenziwa ngaphandle
Into enhle malunga nokusebenzisa umgangatho njengendlela yokwenza umkhondo kukuba kungenziwa kwimeko apho. Unokuba ngumntu wedwa okanye ngaphandle kwidlangalaleni, kodwa xa uvakalelwa kukuba i-flashback okanye ukuhlukana okuza kuvela, ungasebenzisa umgangatho wokugxotha ugxininiso lwakho ngoku.
Ukusebenza kule nkqubo kuthatha ukuzinikezela kwaye kuba lula emva kwexesha. Ukuba ezi zinto zenziwe zingasebenzi, zama enye into. Abanye abantu bafumana umbane opholileyo okanye ibhande le-rubber kwisixhobo esiwusizo ukuyibuyisela kumzuzwana. Injongo ephambili kukuba uhlale apha kwaye uziphazamise xa ixesha elidlulileyo liqala ukuza.
Unyango lwePTSD
Unokufumana ababoneleli bonyango be-PTSD kwingingqi yakho nge-website ye-Anxiety Disorder Association of America.
I-International Society ye-Study of Trauma kunye ne-Dissociation (ISSTD) ikwabonelela ngolwazi loxhamlwano phakathi kokuxhatshazwa nokuxhatshazwa, indlela yokuhlangabezana nokuhlukana, kwaye inikezela unxibelelwano kubagqirha abaphatha unyango nokuhlukana.