Indlela Yokuthetha Ngoluntu Ukuba Unayo i-PTSD
Abantu abaninzi abanesifo sengqondo esisemva kwe-postum (PTSD) besaba ukuthetha esidlangalaleni . Le yindlela yokuxhalabisa abantu . Ezi nkxalabo zingaba negalelo elikhulu kumgangatho womntu wokuphumelela emsebenzini okanye esikolweni. Omnye oloyiko lokuthetha uluntu unokuphepha imisebenzi, iiklasi okanye iimeko apho kufuneka banikele phambi kwabanye abantu. Kodwa unokukunqoba le nkxalabo, nokuba ujongana nePTSD.
Abantu abamoyikayo uluntu bahlala bebetha ngenxa yoloyiko. Nangona kunjalo, ukuba ukwesaba ukuthetha koluntu, kubalulekile ukuba ukhumbule ukuba le nkxalabo yenza ingqiqo. Xa uthetha phambi kwesihlwele, usengozini. Oku kunokwesabisa kakhulu umntu ophethe i-PTSD.
Ukongeza, unokwesaba ukuba abantu baya kukuvavanya kakubi. Unokwenza ukwesaba ukuvavanya okulungileyo kuba ukuba abantu bacinga ukuba wenza umsebenzi omhle, banokulindela ukuba uya kuyenza rhoqo kuloo nqanaba. Unesaba ukuba umgangatho omiselweyo omiselweyo uza kuba nzima ukuqhubeka.
Iingcebiso zoluntu ezibhekiselele kwi-PTSD
Ngethamsanqa, unokufunda ukunqoba ukwesaba kwakho. Nazi ezinye iingcebiso zabantu abajongene ne-PTSD kunye noloyiko lokuthetha koluntu. Le ngcebiso inokukunceda ukuba uphathe kakuhle uxhalaba lwakho ekukhulumeni koluntu, kunye nokuphucula ukuzithemba kwakho xa uthetha phambi kwabanye.
- Qaphela kwaye uqinisekise ukuxhalaba kwakho. Ukuxhalabisa kuqhelekileyo xa abantu bebandakanya ukuthetha koluntu. Ukwamkela ukuxhalaba nokukulungele ukufumana oko kuya kukuthintela ekukhuleni kwaye kunokuphazamisa impcazo yakho. "Ukuzinqwenela" ukuphumla okanye ukuzama ukuxhalabisa uxinzelelo kuya kukuphazamisa kwaye kukunyusa ukuxhalaba kwakho. Khumbula, akukho mntu kulaphulaphuli owaziyo ukuba uziva njani ngaphakathi.
- Phefumla. Ngaphambi kokuba uqale ukuthetha, thatha ixesha lokugxila ingqalelo ekuphefumuleni kwakho. Oku kunokunciphisa uxhalaba lwakho kwaye kugcine ugxile ngaphambi kokuba unikele.
- Ukukhululwa kwemisipha . Musa ukucima izibonda zakho okanye uvale amadolo akho. Se benzisa izandla. Ukuba uyaphawula ukuba utyhafile, hamba. Ukunyakaza kuya kunceda ngokuphefumla.
- Gxila kumyalezo wakho, kungekhona umzimba wakho. Xa abantu bethetha esidlangalaleni, bahlala begxininisa kwiimvakalelo zabo zangaphakathi okanye nokuba baxakeka, bazamazama, njl. Xa sithetha esidlangalaleni, ukuhamba komzimba omncinci okanye utshintsho oluthile emzimbeni wethu luyaqina. Yintoni esinokuvakalelwa ngayo njengento eninzi yokuthuthumela okanye ukuthuthumela kuthi mhlawumbi ingabonakaliyo okanye iyincinane kubaphulaphuli bethu. Xa sigxininisa ngakumbi kula mava, luya kuqina ngakumbi kwaye ukuxhalabisa kwethu kuya kuphazamisa umyalezo wethu.
- Zenza. Kucacile ukuba, ukubaluleka kubalulekile xa unikela intetho. Nangona kunjalo, abantu bahlala besenza ngendlela engafanelekanga. Abantu bavame ukuqhuba iintetho ngokuhamba kanye nento abafuna ukuyithetha, phantse kwinqanaba lokukhumbula umboniso. Oku kukubeka ukuba ungaphumeleli. Ngethuba le ntetho, ukuba uyaphambukela kwizinto ozenzayo okanye uzikhumbule, unokuthi udibene, udale ukuxhalaba kwakho. Ziqhelanisa ukuhamba ngeengcamango, kungekhona amagama. Qwayelana neengongoma eziphambili ofuna ukuba abaphulaphuli bathathe ekhaya. Ezi ngongoma eziphambili zingahanjiswa ngeendlela ezahlukeneyo.
- Amanzi afumaneke. Oku kunokukunceda ngomlomo owomileyo, kodwa kukunika ithuba lokuthatha umoya xa ufuna ngexesha lokuthetha kwakho. Gwema i-caffeine okanye i-soybean liquids.
- Isicwangciso siphumelela kwingxelo yakho. Buza ukuba nabani na unemibuzo. Nangona akukho mntu unemibuzo, oku kukunika ithuba lokuphefumula kwaye uqokelele iingcamango zakho. Unokuphinda ubhale imibuzo kubantu abaphulaphuli njengendlela yokuzinika.
- Zama ukuphepha ukusebenzisa amanqaku. Xa kuninzi kwikhadi lekhadi, abantu baninzi baxhomekeke kakhulu kubo kwaye balahlekelwa uxhumano lwabaphulaphuli. Ukuba usebenzisa amakhadi enqaku, vala uquke amanqaku amfutshane.
- Umthetho uthembele. Thetha ngokuqiniseka kwaye wenze isithembeko nangona uvakalelwa ngaloo ndlela. Imvakalelo yakho ekugqibeleni iya kubamba indlela obonisa ngayo.
- Gcina udibaniso lwamaqumrhu obala abaphulaphuli. Ukuba uhlala kwigumbi elikhulu, kunokunceda ukuphule igumbi ibe ngamacandelo kwaye uqondise amehlo akho kule mimandla eyahlukeneyo ngegumbi.
- Yiba nefuthe ngqalelo yakho. Xa kunika intetho, kuyinto eqhelekileyo ukutsala ingqalelo kumntu onikezela ngempendulo engalunganga. Kuqhelekile ukutolika oku njengento yokubonisa ukuba asiphumelelanga ukuhambisa umyalezo wethu. Enyanisweni, asinayo ingcamango yokuba umntu uyayiphendula njani. Yiba nolwazi oluninzi lwegumbi. Qaphela abantu ababonelela ngempendulo.
- Yikhumbule xa uqala umboniso. Ngamanye amaxesha abantu baxakeka xa beqala umboniso kuba bavakalelwa kukuba baninzi ukufikelela. Gxininisa ingqalelo ngoku kwaye uphumelele ngokuhambisa umyalezo wakho kwingxenye nganye yenkcazo yakho.
- Cwangcisa phambili. Ukuba kunokwenzeka ukuba unokuba mfutshane ngexesha, cwangcisa phambili oko kunokunqunyulwa. Kwakhona, sigqibo kwangaphambili indlela ongayiphendula ngayo imibuzo enokuthi ibuzwe, ngokukodwa imibuzo ongawaziyo ukuphendula.
- Yazi indawo yakho. Ukuba awuqhelekanga apho unikezela ngenjongo, zama ukufika kusasa ukuze ufumane indawo yelizwe. Ngokuqhelekileyo oqhelekileyo ukuba unendawo, ungeyilungelelananga.
- Ziqhelise ukuzinakekela. Yidla kakuhle ngaloo mini. Fumana ngokwaneleyo ubuthongo ngobusuku obungaphambili. Kwaye, nciphisa i-caffeine.
Ubaluleka bokusebenza
Ukwesaba koluntu kunzima kunqoba, ngakumbi ukuba unayo i-PTSD. Ngoko ke, ungalindelanga ukuba ezi ziphulo zizise ukunciphisa ngokukhawuleza ukukhathazeka kwakho. Bafuna ukwenza rhoqo.
Kungaba luncedo ukuqala ngeentetho ezimfutshane phambi kwabantu oziva ukhululekile nabo. Zama ukusebenzisa ezi ngcebiso xa uziva ungakhathazeki. Ngaloo ndlela, unokukwazi ukukhululeka xa usebenzisa.
Nangona ungeke ufumane uncedo ngokukhawuleza, ngokuziphinda ngokuphindaphindiweyo kunye nokuvezwa kwintetho yoluntu, ukwesaba kwakho kunokunqotshwa .