Bonisa umsindo ngaphandle kokuzilimaza
Kuqhelekile ukuba abantu abaneengxaki zengcinezelo yokuhamba kwengxaki (post-traumatic disorder disorder) (PTSD) ukuva umsindo. Ngenxa yokuba umsindo udla kakhulu phakathi kwabantu abane-PTSD, ngokwenene uthathwa njengenye yeempawu ezixhatshazwayo . Nangona umsindo ungakhokelela ekuziphatheni okungenampilo, njengento yokusetyenziswa kweziyobisi okanye ukuziphatha okungazenzisiyo , ukuvakalelwa ngaphakathi kwaye akuyinto embi.
Luyimpumelelo ekhuselekileyo yeemvakalelo ezinokukunika ulwazi olubalulekileyo.
Iibonelelo kunye neMisebenzi yoBushushu
Iimvakalelo ezithile zivakalelwa kukuba zingenakonwabisa okanye zingakhathazeki, kodwa zenza injongo ebalulekileyo . Imizwelo yindlela yethu yomzimba yokuthetha nathi. Iimvakalelo ziyakwazi ukunxibelelana ngolwazi kwabanye abantu, zisinike ulwazi malunga nokusingqongileyo, silungiselele ukuthatha inyathelo, size sinzulu ulwazi lwethu lobomi.
Intukuthelo, ngokukodwa, imvakalelo evame ukulawula. Xa sinobuhlungu, umzimba wethu usenokusixelela ukuba siziva ngathi izinto azikho phantsi kwethu okanye ukuba siye sahlukulwa ngandlela-thile. Intukuthelo ingasishukumisela ukuba sizame ukumisela ukulawula (okanye umvo wokulawula) malunga nemeko. Njengoko lo msebenzi womsindo, kunengqiqo ukuba umntu onomdla we-PTSD unokuhlala efumana umsindo.
Amava esi siganeko esibuhlungu angenza uzive uphulwa okanye uhlale ungakhuselekanga.
Kwakhona kunokukunceda uzive ngathi unganalo ukulawula ubomi bakho. Ukongeza, iimpawu ze-PTSD zinokukunika ingqiqo yokuba ingozi ijikeleze, kwaye akukho nto iphunyukileyo. Ukuguqulwa okukhulu kwamava angaphakathi phakathi kwabantu abane-PTSD (umzekelo, ukuguquguquka rhoqo phakathi kokuxhalabisa nokukhathazeka okukhulu) kunokukunceda ufumane ubomi bakho obungaphakathi kunye nolawulo olubangelwa ngumsindo.
Nangona umsindo unemvakalelo efanelekileyo, unako ukusetyenziselwa okanye ukonakalise.
Ukuvutha komsindo
Ekufuneni iNkhuseleko, unyango owaziwayo ophuhliswe nguDkt. Lisa Najavits kubantu abane- PTSD kunye neengxaki zokusetyenziswa kweziyobisi , uchaza umsindo onokwakha onokuphulukisa. Uvalo oluvakalayo aluhlali luqine njengengqumbo ewonakalisayo. Kwakhona into enokuyihlolisisa okanye ihlolwe kukukunceda uqonde ngakumbi imeko yakho, nabanye abantu, kunye nawe. Ngaphezu koko, ngenxa yomsindo wokwakha, umntu kufuneka aqonde loo msindo. Ekugqibeleni, umsindo oqakathekileyo yinto elawulwa ngokufanelekileyo. Ukuze wenze njalo, kufuneka uqaphele iimfuno zakho kunye neemfuno zabanye.
Njengomzekelo wokwakheka komsindo, masithi ukuba umhlobo unqanda usuku olusemqoka lokutya kunye nawe ngomzuzu wokugqibela. Ngokusondela kwingqumbo yakho kwaye uphulaphule oko kukuxelelayo, unokushukunyiswa ukuba uthethe nomhlobo wakho malunga nendlela owacaphukisa ngayo ukuchithwa kweminithi yokugqibela kwaye ufike ngeendlela zokuqinisekisa ukuba ayenzeki kwakhona. Intukuthelo kule meko isetyenziselwa ukulawula imeko kwaye ugcine ukuhlonipha kwakho.
Intshabalalo eyonakalisayo
Utshabalalo olubhubhisa luyingozi.
Le ngqumbo ichazwe ngendlela engcolileyo. Ngokomzekelo, umntu unokwenza ngokuthethelela kwabanye. Umsindo unokuguqulwa ngaphakathi, okubangelwa ukuzilimaza ngokuzikhethela okanye ukusebenzisa izixhobo.
Umsindo owonakalisayo udla rhoqo kwaye / okanye unamandla. Kungenzeka into into umntu engaziyo okanye into endiyicinezele okanye ezama ukuyiphepha. Xa umsindo (kunye nezinye iimvakalelo) azihambelwanga, uvakalelo luvame ukwakhiwa ngamandla kwaye lunokwandisa amathuba okuza kubonakaliswa ngendlela engafanelekanga.
Umsindo owonakalisayo unokusebenza kakuhle kwixesha elifutshane ngokukhulula ukuxhatshazwa ; nangona kunjalo, idibaniswa nemiphumo emibi yexesha elide.
Ngokomzekelo, ukuba ufanele uphendule kumhlobo wakho (ukusuka kumzekelo ongentla) ngokumemeza okanye ekunqumeni zonke izibopho naye, ungalahlekelwa ngumhlobo kunye nomthombo obalulekileyo wenkxaso yoluntu. Ukuba uwathabathele ingqumbo, awuyi kufunda indlela yokwenza ngokufanelekileyo imeko, ukwandisa amathuba okuba kwakhona aya kwenzeka kwakhona kwikamva.
Ukulawula Ingqumbo Yakho
Intukuthelo inokuba yimvakalelo enzima ukulawula, ingakumbi kumntu ophethe i-PTSD. Nangona kunjalo, ukuba ungayiphulaphula umsindo wakho kwaye uzama ukudibanisa nolwazi olukunika lona, ungafunda indlela yokuphendula kakuhle kwindawo yakho. Ukongezelela, ukuqonda kangcono ukuba kutheni intukuthelo ikhona ingenza uzive ungenasiphelo kwaye ungalindelekanga.
Kukho iindlela ezintle zokulawula umsindo (kunye nezinye iimvakalelo). Ngokomzekelo, izakhono zokuzithoba ziyakunceda gqitha. Ukuthabatha ixesha kunokunceda. Ekugqibeleni, ukufuna inkxaso yezenhlalakahle kunokuba yindlela efanelekileyo yokuphendula umsindo. Ezinye izicwangciso zomgaqo-nkqubo zokumisa ezinokunceda umsindo zixoxwa apha . Ukufunwa koKhuselo kuquka iindlela ezininzi zokujamelana nomsindo (kunye nezinye iimpawu ze-PTSD).
Kubalulekile ukuba ukhumbule ukuba ukuba utyeshele phantsi ingqumbo yakho kwithuba elithile, kungenakuqala ukuziva ukhululekile ukuyifumana. Intukuthelo inokuvakalelwa kakhulu okanye ingabikho kolawulo. Nangona kunjalo, xa usondela ngokwakho umsindo, uyiphulaphule, uphendule kuwo ngendlela ephilileyo , ngakumbi ukunyamezela kwakho umsindo kuya kwanda, kunye nemiphumo emibi engapheliyo yokungahambisani nomsindo iya kuncipha.
Imithombo:
Najavits, uLM (2002). Ukufuna ukhuseleko: Incwadi Yonyango ye-PTSD kunye nokusetyenziswa kakubi kweziyobisi. ENew York, NY: Guilford Press.