Ukucinga Okungakumbi Ngako Oku
Ukuba unokuxilongwa kwe-PTSD , unokuba nolwaphulo. Iimpawu ze-PTSD zinokuba nzima kwaye zingaphazamisa indawo ezininzi zobomi bomntu . Ngenxa yoko, unokuziva unetyala okanye untloni, iingcamango ezimbi malunga nawe okanye iimvakalelo ezingenanto okanye ukungaphumeleli.
Le ngcamango eqhelekileyo kubantu abane-PTSD - kodwa ayinyani kwaye bangenza izinto zibe zimbi kuwe.
Siza kubelana ngezicwangciso zokufunda indlela yokuba nobubele kuwe.
Kutheni Ukungabi Nenceba Kuyingozi kubantu abanePTSD
Ukungabi nenceba kuzinokuba nefuthe elikhulu ekuphumeni kwi-PTSD. Nasi isizathu:
- Le ndlela yokucinga nokuphila inganciphisa iinjongo zakho ukuqhubeka ngexesha elinzima kunyango .
- Unokwandisa iimvakalelo zokungenakunceda nokungaphumeleli. Ngokomzekelo, unokucinga ukuba, "Ndiyiphumeleli, ngoko yintoni inqaku ngokuqhubeka unyango?"
- Ukungabi novelwano kungabangela neentloni ezinzulu zokwenza ihlazo kunye netyala, okwenza ukuba kunzima ngakumbi ukulawula.
- Ekugqibeleni, ukuzithembela okuphantsi kunokukhokelela ekuziphatheni okubi. Ngokomzekelo, unokuqala ukuzilimaza ngokuzikhethela njengendlela yokuzijezisa.
Ukuzithoba-kunokuba nzima ukunyuka, kodwa kubalulekile ukwenza njalo. Ngezantsi zingezinye izicwangciso zokukhuthaza inzondelelo yokuzibonisa impembelelo njengoko uhlangabezana nePTSD.
Indlela abantu abane-PTSD abangayenza ngayo ukuzithoba kwabo
Ngethamsanqa, kukho iindlela ezininzi zokusebenza ngoluvo lwakho lobubele. Nazi ezinye zezicwangciso ezicwangcisekileyo:
Qaphela ukuba ungumntu. Ukuba ubeka ilindeleke kakhulu ukuba awukwazi ukuhlangabezana nayo, kuba nzima ukuva novelwano ngawe. Ngokomzekelo, unakho ukucinga ngethuba lakho lokuphucula iimpawu ze-PTSD ngonyango. Kodwa abantu abahlukileyo bathuthuka ngokweenyango ezahlukeneyo. Abanye abantu baqaphela ukuzuza ngokukhawuleza, kanti abanye bangathatha ixesha elifutshane ukujonga iingeniso zonyango. Ukubeka imigangatho ephakamileyo okanye ukulindela kwandisa amathuba ongeke uwahlangabezane nawo, onokunyusa iimvakalelo zokungabi nantoni, ukungenakunceda, ukuphelelwa ithemba, nokuhluleka . Qaphela ukuba ungumntu kwaye kuya kuba namaxesha apho ulwabala okanye udibanisa. Oku kuyinto eqhelekileyo kwaye ngokwenene inxalenye efanelekileyo yenkqubo yokubuyisela. Ezi zihlandlo zomzabalazo zinokukunceda uqaphele iinkalo ofuna ukuqhubeka nazo ukusebenza, kunye nokukunceda ufumane iindlela ezintsha zokuthintela ukukhusela iingxaki ezifanayo kwixesha elizayo.
Khawukhumbule iingcamango ezizimeleyo. Kungenxa yokuba unengcamango yokuzicingela okungekho nto ithetha ukuba yinyaniso. Iingcamango zethu zibangelwa ngumkhwa. Asikwazi ukuhlala sibethemba, kwaye oku kubaluleke kakhulu kwiingcamango ezimbi malunga naloo nto. Iingcamango ezinjalo zibangele ukuhlaziswa kunye necala. Ingqiqo ingaba isicwangciso esiluncedo kakhulu ekulawuleni iingcamango ezimbi. Ukukhumbuza iingcamango kukunceda uthathe isinyathelo emva kwabo, ngoko awuxhumene nabo okanye uthenge kubo njengenyaniso. Oku kuya kunciphisa ubunzulu babo, ekugqibeleni, ukuhamba kwexesha apho zivela khona.
Ziqhelise ukuzinakekela. Xa abantu beziva bezithoba, banomngcipheko omkhulu wokuzibandakanya ekuziphatheni okuzilimazayo okanye ukuzihlukanisa nokuxhaswa kwentlalo. Xa ufumana ukuzithoba, kubaluleke kakhulu ukuba wenze ngendlela ephikisana nale mivo. Khumbula: Nangona asikwazi ukulawula rhoqo iingcamango zethu okanye iimvakalelo zethu, sisoloko sinomgangatho wokulawula ukuziphatha kwethu kunye nezigqibo esizenzayo. Ngoko xa uziva ungento, yenza ngendlela echasene naloo mvakalelo ngokubandakanyeka kwindlela ethile yokuzinakekela . Yenza into enhle wena nomzimba wakho. Ukuzinyamekela kunokuba yinto enzima ukuyenza ukuba unengcamango engathanga kakhulu okanye iimvakalelo. Kodwa kwanomsebenzi omncinci wokuzinyamekela unokuthintela ezi ngcamango neemvakalelo zokubamba. Ukusebenza njengokungathi uyakhathalela ngokugqithiseleyo kunokugqithiseleyo ukuzisa iimvakalelo zangempela kunye neengcamango zobubele.
Qinisekisa iimvakalelo zakho. Enye indlela yokwandisa imfesane yakho kukuba kuqinisekiswe iimvakalelo zakho. Asinakuvakalelwa ngesohlwayo. Balapho ngenxa yesizathu . Imizwa yindlela yethu yomzimba yokuthetha nathi. Xa sizibethela ukuba sibe nemvakalelo ethile, konke esikwenzayo kwandisa ukhathazeka kwengqondo. Ngoko ke, qaphela ukuba iimvakalelo zakho zibalulekile kwaye ziqiqa. Zama ukuphulaphula oko uvakalelwa khona kwaye uqaphele ukuba kulungile ukuba nezo zivakalelo.
Ukunciphisa ukuziphatha okuzilimazayo. Ukungabi nenceba kungakhokelela ekuziphatheni okuzilimazayo , ezifana nokuzilimaza ngokuzikhethela, ukutya ukutya okuphazamisekileyo (umzekelo, ukubethelela nokukhawulelana) okanye ukusetyenziswa kweziyobisi. Ezi ziphatha zinokuba yindlela yokuzijezisa, kwaye ziwonakalisa xa ujongana ne-PTSD. Nangona ekuqaleni banokunciphisa iimvakalelo zakho, kwixesha elide baya kugxininisa ihlazo, ukungabi nantoni okanye ukungenakunceda. Kubalulekile ukuthatha amanyathelo okunciphisa ezi ziphatha. Amacandelo agxininise ekulawuleni umonakalo angabalulekanga ngokukhethekileyo kulo.
Ziqhelise izenzo zobubele. Ukuba uvakalelwa ngathi akukho nto ongayenza ukuze uzincede, yenza ukhetho lokunceda abanye. Ukwenza imfesane ngabanye kunokuphucula ububele bakho. Ngaphezu koko, kukho ubungqina bokuba ukunceda abanye kungabangela ukubuyisela kwisiganeko esibuhlungu. Ukunceda abanye ngokuzithandela, umzekelo, kunokuphucula umvakalelo wakho, ukubonelela ngengqiqo yokufezekisa kunye ne-agency kunye nokwenza umgangatho wokuba ufanelekile.
Qaphela izinto ozifezekisileyo. Ekugqibeleni, qaphela oko uyenzile. Kubaluleke kakhulu ukuba uqaphele ukufezekiswa okwenzileyo nangona amava e-PTSD. Yenza inqaku lemisebenzi enzima oyenzile okanye iimeko ezicelomngeni oziphumelele ngempumelelo. Qaphela ukufezekiswa kokubili ezinkulu kunye ezincinci. Sivame ukuxubusha ngaphandle kwezinto ezincinci, kodwa akukho nto eyenziwa yinto encinci xa unayo i-PTSD. Zinike ikhredithi ngokubonisa amandla kunye nokunyamezela nangona ubhekene nokuxilongwa kwe-PTSD.
Ukuzithemba kubaluleke kakhulu ekubuyiseleni kwi-PTSD. Kodwa yinto enzima kakhulu ukukhuthaza. Zama zonke izicwangciso ezilapha ngasentla kwaye ubone ukuba yeyiphi inxaxheba yemisebenzi kunye nokuziphatha okusebenza kakuhle kuwe. Inkqubela yakho ingaba iphosakele, kodwa nokuba neyincinci yenyameko inokuba nefuthe elikhulu kwimpilo yakho yengqondo nengqondo.