Abantu abaninzi abanesifo sengxaki yokuxinzelela emva kokudandatheka (PTSD) bazama ukujamelana nokukhawuleza kunye nokuhlukana, okunokuthi kwenzeke ngenxa yokuhlangabezana neziganeko zokubangela, oko kukuthi, izikhumbuzo zesiganeko esibuhlungu. Kwindlela abantu abangazi ngayo izinto ezibangelwa zona, ukukhwabanisa kunye nokuhlukana kungabangela iziganeko eziphazamisayo kunye nezingalindelekiyo ezinzima ukulawula. Nangona kunjalo, ungathatha amanyathelo okulawula kakuhle nokukhusela ukukhwabanisa nokuhlukana.
Ukuqonda i-Flashbacks
I-Flashbacks ithathwa njengenye yeempawu zePTSD. Kwi-flashback, unokuvakalelwa okanye wenze njengokungathi isiganeko esibuhlungu sisenzeka kwakhona. I-flashback ingaba yesikhashana kwaye unako ukugcina uxhulumaniso kunye nomzuzu wangoku okanye ungalahlekelwa konke ukuqonda malunga nento eqhubekayo malunga nawe, ekuthatyathwe ngokusemthethweni kwisiganeko sakho esibuhlungu. Umzekelo, umntu odlwengulwayo, xa ushukunyiswayo, unokuqala ukuvumba amanxeba athile okanye ukuziva intlungu emzimbeni wakhe ofana nawo oye wafunyanwa ngexesha lokuhlaselwa kwakhe.
Ukuqonda ukuhlukana
Abantu abane-PTSD banokuthi bahlukane . Ukwahlukana ngamava apho unokuziva unqanyuliwe kuwe kunye / okanye ujikelezileyo. Ukufana nokutshintshana, ukuhlukana kungahle kuthathe ixesha elifutshane ukulahlekelwa ngento kunye nezinto eziqhubekayo malunga nawe, uhlobo olunjengekwenzekayo xa uhamba, ungabi nesikhumbuzo sexesha elide kunye / okanye ukuziva ngathi ungaphandle kwakho umzimba.
Yazi Iibangela Zakho ze-PTSD
Ekujonganeni neengcingo kunye nokuhlukana, ukuthintela kubalulekile. I-Flashbacks kunye ne-dissociation zivame ukukhutshwa okanye zikhunjiswe ngenye indlela yokukhumbuza isiganeko esibuhlungu, umzekelo, ukudibana nabantu abathile, okanye ukuya kwiindawo ezithile okanye ezinye iimeko ezixinzeleleyo. Ngako oko, kubalulekile ukuchonga izinto ezithile ezibangele ukukhawuleza okanye ukuhlukana.
Ngokuzi ukuba zeziphi iziphumo zakho, unokuzama ukunciphisa ukukhanya kwakho kwizinto ezibangelwayo okanye, ukuba oko akunakwenzeka (oko kudla njalo), unokuzilungiselela ngokucinga iindlela zokujamelana nokuphendula kwakho kwezo zinto .
Ukongezelela ekunciphiseni ukukhawuleza kunye nokuhlukana, ukwazi ukuba iziphumo zakho zinokukunceda nezinye iimpawu ze-PTSD, njengeengcamango ezintle kunye neembulelo zesiganeko esibuhlungu .
Ukuchonga iZimpawu zokuQala zangaphambili
Ukuqhawula kunye nokudibanisa kunokuvakalelwa ngathi baphuma emabhokisini kwaye banokuziva bengenakulinganiswa kwaye bangakwazi ukulawula. Nangona kunjalo, kukho iziganeko zokuqala ukuba ungashenxisa kwi-flashback okanye kwi- dissociative state . Ngokomzekelo, indawo engqongekileyo ingaqala ukubonakala ingenangqiqo okanye uvakalelwa ngathi unokwahlukana okanye ulahlekelwa ukudibanisa kunye neendawo ezikuyo, abanye abantu, nokuba wena.
Ukutshintshisa kunye nokuhlukana kunzima ukujamelana nokukhusela ukuba unokubambisa ngokukhawuleza. Ngako oko, kubalulekile ukuzama ukunyusa ulwazi lwakho lweempawu zokuqala zokukhawuleza kunye nokuhlukana. Ngexesha elilandelayo xa ufumana i-flashback okanye udibaniso, buyela kwakhona oko uvakalelwa kwaye ucinge ngaphambi kokuba kuvele ukutshintsha okanye ukuhlukana. Zama ukuqwalasela iimpawu ezininzi zokuqala. Izibonakaliso ezingakumbi zangexesha eliqala unokuza nazo, bhetele unako ukukhusela i-flashbacks okanye iziqephu zokuhlukana.
Funda Iindlela zokuThoma
Njengoko igama lithetha, ukubeka umzila yindlela ethile yokuhlangabezana nayo eyenzelwe "umhlabathi" kulo mzuzu nje. Ngokwenza njalo, unako ukugcina uxhumano lwakho kunye nomzuzu okwangoku kwaye unciphise amathuba okuba ungene kwi-flashback okanye ukuhlukana. Ngaloo ndlela, ukuxhoma ingathathwa njengento efana nokucokisekileyo .
Ukusebenzisa iindlela zokwenza umbane , ufuna ukusebenzisa izilwanyana ezintlanu (isandi, ukuchukumisa, ukuvumba, ukunambitha, nokubona). Ukuxhuma kunye nalapha kunye nangoko, yenza into eya kuzisa ingqalelo yakho kumzuzu wamanje. Nazi iindlela ezimbalwa zobuchule ongazama ngazo:
- Isandi: Vula umculo omkhulu.
- Ngokugqithiseleyo, umculo onomxholo uya kuba nzima ukuwuhoxisa. Kwaye ngenxa yoko, ingqwalasela yakho iya kubhekiswa kuloo ngxolo, ikulethe kumzuzu wamanje.
- Chukumisa: Bamba iqela leqhwa.
- Ukuba uqaphele ukuba usulela kwi-flashback okanye kwi-dissociative state, ubambe kwiqonga leqhwa. Kuya kuba nzima ukunxibelelisa ingqalelo yakho ebusweni obunzima beqhwa, kukunyanzelisa ukuba uhlale unxibelelana nomzuzu wamanje.
- Ukuthunga: Gweba ipeppermint enamandla.
- 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.
- Ukutya: Bhibela kwi-lemon.
- Ubunzima bemomon kunye novakalelo olunamandla oluvelisa emlonyeni wakho xa uluma kuyo luyakunyanzela ukuba uhlale kulo mzuzu nje.
- Ukujonga: Thatha i-inventory yezinto ezikujikelezayo.
- Qhagamshelana nomzuzu wamanje ngokubeka uluhlu lwezinto ezungeze kuwe. Ukuchonga yonke imibala oyibonayo. Bala zonke iifenitshala ezikufutshane nawe. Faka uluhlu kuzo zonke izandi oziva. Ukuthatha i-inventory yendawo yakho yangoku kunokudibanisa ngokukhawuleza nomzuzu wamanje.
Bhalisa Uncedo lwabanye
Ukuba uyazi ukuba unobungozi bokutshintshisa okanye ukuxhatshazwa ngokuya kwiimeko ezithile, yizisa kunye nenkxaso ethembekileyo . Qinisekisa ukuba umntu oza naye kunye naye uyazi iziganeko zakho kwaye uyazi indlela yokuxelela nokuba wenzeni xa ungena kwi-flashback okanye kwi-dissociative state.
Funa unyango
Ekugqibeleni, indlela efanelekileyo yokukhusela i-flashbacks kunye ne-dissociation kukufuna unyango lwe-PTSD yakho. Ukutshintshisa kunye nokuhlukana kungabonakalisa ukuba unzima ukujamelana okanye ukujamelana nesiganeko esibuhlungu osibonile. Unyango lunokunceda kule nto. Unokufumana ababoneleli bezonyango kwi-PTSD kwindawo yakho kwi-website ye-Anxiety Disorder Association of America, kunye ne-UCompare HealthCare. 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.
Umthombo
- > Linehan MM. Umhlahlandlela woqeqesho lweDBT. Wesi-2. ENew York, NY: I-Press Guilford; 2015.