Indlela yokuCwangcisa phambili kwezoNkcitho ngePTSD
Ukucwangciswa Okuphambili Xa Unesifo Sokuxinezeleka Kwangemva Kwesifo (PTSD)
Ukuba unesifo sengxaki sokuxinwa kwengxaki (post-traumatic disorder disorder) (PTSD), mhlawumbi uyazi ukuba iimpawu zakho ze- PTSD ziyakwenzeka naliphi na ixesha nakweyiphi na indawo. Iziphumo ze-PTSD zijikeleze, kwaye kungenokuba kuthathe ininzi ekukhumbuzeni iinkumbulo kunye neengcamango malunga nesiganeko esibuhlungu, iimpawu zengqondo kunye nokunyamezela , okanye uxinzelelo lwengqondo.
Ngoko ke, ukuba kunikezwe impawu ze-PTSD ezingenakulinganiswa, kubalulekile ukudala isicwangciso sokukhusela ukuhlangabezana nazo xa zivela.
Yintoni iSicwangciso soKhuseleko sePTSD?
Njengoko igama lithetha, isicwangciso sokhuseleko senzelwe ukukugcina ukhuselekile xa unokukhawuleza ukujamelana neemeko ezinzima okanye ubunzima. Kuyiyona ndlela yokucwangcisa phambili malunga nendlela yokuhlangabezana neengxaki kufuneka ziphakame. Ngokomzekelo, unokwenza ntoni xa uqala ukufumana i-flashback ngexesha levenkile? Unokuhlangabezana njani neengcamango ezingenakunzima ngenkqubela kwintlanganiso yezoshishino?
Ngezantsi kukho ezinye iimbono zezinto oza kuziqwalasela ezibandakanya kwisicwangciso sakho sokukhusela ngokwezifiso ekujonganeni neempawu zakho zePTSD xa zivela.
Cinga Ngaphambili
Ngaphambi kokuba uphume, cinga malunga nokuba ungayifumana yini enye into ebangela izibonakalisi zakho ze-PTSD. Khangela ukuba zeziphi izinto ezibangelwayo kunye nendlela onokuziphepha ngayo. Ukuba awukwazi ukuziphepha, ziza ngeendlela ezininzi zokuhlangabezana nazo.
Ngamanye amagama, ukufunda indlela yokuchonga nokuhlangabezana ne-PTSD ibangela ibalulekileyo lokuqala lokubeka isicwangciso sakho sokukhusela i-PTSD. Ezinye izinto eziqhelekileyo zangaphandle ziquka:
- Ukubona abantu okanye abakhumbuza isiganeko sakho esibuhlungu
- Ukubona indawo ekhumbuza isiganeko sakho esibuhlungu
- Ukubona umboniso wethelevishini owakhumbuza ngethuba lakho
- Iimviwo
- Ieholide
- Uloyiko (olunjengephunga lesibhedlele)
- Ukubona ingozi
Bhala phantsi Uluhlu lweeNombolo eziPhezulu
Inkxaso yentlalo ingaba yindlela efanelekileyo yokujongana neempawu ze-PTSD. Nangona kunjalo, inkxaso yentlalo inceda kuphela ukuba unganxibelelana nomntu xa unesidingo. Ngoko ke, yenza uluhlu lwabantu abancedayo xa ungabakho xa ufuna uncedo. Qinisekisa ukuba ufake inani elingaphaya kolunye uluhlu xa umntu wokuqala obizayo engekho. Ukuba unogqirha kwaye uyakwazi ukumnxibelelana naye ngaphandle kwiseseshoni, unokufuna igama lakhe kuloluhlu.
Unokufuna ukuqinisekisa ukuba unamanani anenwe kwifowuni ngokungekho kubhaliweyo kwindawo elula yokufikelela kuyo.
Qinisekisa ukuba Unayo iMithi Yakho kunye nawe
Ukuba unamayeza e-PTSD , qiniseka ukuba ufumaneke ukuze ungangeni kumngcipheko wokulahleka umthamo. Kwakhona, ukuba unamayeza e-PRN (unyango oluthatywayo njengoko lufunekayo), qiniseka ukuba unalo kuwe xa unesimo apho ufuna khona ukulawula iimpawu zakho.
Ukuchonga iindlela zokujamelana
Xa abantu bexinzelelo lwengqondo, kunokuba nzima kakhulu ukucinga ngeendlela zokujamelana nale ntlungu.
Ngoko ke, kukulungele ukucinga kwangaphambili indlela onokujamelana ngayo noxinzelelo lwengqondo xa kuvela.
Kungenokuba luncedo ukwenza "amakhadi okuphendula," iikhokiti onokukuhamba nazo ekuthabatha isicwangciso esithile sokubambisana. Ukwenza amakhadi akho okubamba, fumana amaphepha amakhadi kwaye ubhale phantsi, ngeyinyathelo ngeyinyathelo, oko kufuneka uyenze ukujamelana nokucinezeleka usebenzisa isicwangciso esithile sokujamelana nesimo, njengokuphefumula okanye ukuphefumula . Thatha la makhadi nawe naphi na apho uya khona. Emva koko, xa ufumana uxinzelelo, thatha ikhadi kwaye uhambe ngalinye.
Kukho neefowuni zokusebenza ezifumanekayo ezinokukunceda uzilungiselele iintlungu ngePTSD.
Ukuchonga iZimpawu zokuQala zangaphambili
Thatha ixesha lokufunda malunga nokubhala phantsi iimpawu zokulumkisa kwangaphambili ukuba uphawu lwePTSD lunokuza. Uninzi lweempawu alunakwenzeka ngokukhawuleza, kodwa, eqinisweni, zilandelwe ezi zibonakaliso. Izimpawu eziluleko zingabandakanya:
- Utshintsho kwindlela ocinga ngayo
- Utshintsho kwimoya yakho
- Utshintsho kwihambo yakho
Ukufunda ukuqonda le miqondiso yelumkile kubalulekile kokubili xa uhlangabezana ne-PTSD yemihla ngemihla kwaye uphephe ukubuyela kwakhona njengoko uphilisa.
Cela uncedo lwabanye
Ekugqibeleni, ukuba uya kwindawo ethile apho uyazi ukuba kunokubangelwa kwe-PTSD, unokuba nomntu othembela ekudibanisa naye ngamaxesha amaninzi kulo lonke usuku ukuze ubone indlela oyenzayo kwaye ingaba unayo nayiphi na inkxaso. I-Check-ins njengalezi ziya kuqinisekisa ukuba uncedo alukude xa ufuna.
Ngaphantsi kwendlela yokwenza isicwangciso sePTSD soKhuseleko
Isicwangciso sokhuseleko sisonke malunga nokulungiswa. Nangona uvakalelwa kukuba akukho naluphi na ithuba lokuba i-PTSD yakho iya kubangela, kukulungele ukuthatha ixesha ukuza kunye nesicwangciso xa uhlangabezana nesigxina. Isixa sithuba osichithayo esiza nesicwangciso sokhuseleko siya kulungela ukuba imeko ikhuselekile.
Imithombo:
Kuhn, E., Kanuri, N., Hoffman, J., Garvert, D., Ruzek, J., noCarl Taylor. Umlingo oLawuliweyo olungaphendulwanga we-Smartphone App ye-Posttraumatic Stress Disorder Symptoms. I-Journal ye-Consulting kunye ne-Clinical Psychiatry . 2017. 85 (3): 267-273.
Reich, C., Blackwell, N., Simmon, C. et al. Iingxaki zeNtlalo Inkqubo yokuCombulula iingxaki kunye neNgxaki yokuPhathwa kwemiSebenzi yokuPhathwa kweziThutho emva kokuShatshazwa kobudlelane obusondeleyo. Umbhalo weengxaki zokukhathazeka . 2015. 32: 31-7.