Yintoni Yokujonga
Abantu abaninzi baya kuba nesiganeko esithile sengozi- ukususela ekufeni okungalindelekanga komntu othandekayo kwengozi yemoto - ngethuba lokuphila kwabo.
Nangona kunjalo, akubona bonke abantu baya kuphuhliswa ingxaki yokuxinzelela emva kokudandatheka (PTSD) emva kwesiganeko esibuhlungu.
Nangona umntu engenako ukuhlakulela i-PTSD, banokuvelisa iimpawu ze-PTSD ezinje emva kweso siganeko esibuhlungu.
Uninzi lwezi zimpawu ziyabonakala ngokuqhelekileyo kwisiganeko esibuhlungu.
Ziziphi iimpawu eziqhelekileyo?
Ngoko, yintoni impawu "eqhelekileyo" kwaye yintoni impawu "engavamile"? Oku kunzima ukuphendula njengoko impendulo yomntu kwisiganeko esibuhlungu ihlukile . Nangona kunjalo, kukho ezinye iimpawu eziqhelekileyo ezilindeleke ukuba zenzeke emva kwesiganeko esibuhlungu.
Ezinye iimpawu zokulindela
Njengoko ufunda ngeempawu ezithile eziqhelekileyo emva kwesiganeko esibuhlungu, uya kubona ukuba uninzi lweempawu zePTSD. Kubalulekile ukukhumbula ukuba ngenxa yokuba unayo le mpawu ayithethi ukuba unayo i-PTSD. Okokuqala, nangona iimpawu ezingezantsi zinokubandezeleka, zihlala zingenamandla kakhulu kwaye zinamandla kuneempawu ezifumaneka kwi-PTSD. Ukongeza, i-PTSD ayikwazi ukufunyanwa kuze kube seentsuku ezingama-30 emva kwesiganeko esibuhlungu. Oku kungenxa yokuba iimpawu ezininzi ezinjenge-PTSD ziyinxalenye yesabela somzimba wakho kwisiganeko esibuhlungu, kwaye kubantu abaninzi, ezi zimpawu ziya kunciphisa ngokukhawuleza ngokuhamba kwesikhathi.
Iziganeko eziqhelekileyo kwisiganeko esibuhlungu zichazwe ngezantsi.
- Iingcamango neemvakalelo ezingenangqondo. Emva kwesiganeko esibuhlungu, kuyaqhelekile ukuba ufumane ezinye iingcamango kunye nezikhumbuzo ezikumangalisa malunga nesiganeko esibuhlungu. Oku kunokwenzeka ukuba kwenzeke xa ufumana into (umzekelo, umntu, indawo okanye umfanekiso) okukhumbuza isiganeko esibuhlungu.
- Ukunyaniseka. Kwakhona kuyinto engokwemvelo ukuba uzive ngakumbi kulindile kwaye uqaphele ngokusingqongileyo emva kwesiganeko esibuhlungu. Oku kunene uphawu olukhuselekileyo emva kwesiganeko esibuhlungu. Umzimba wakho uzama ukukugcina ukhuselekile ngokwenza ukuba uqaphele ngakumbi izinto ezinokubakho ingozi kunye nobungozi. Indlela yokukhusela yemvelo iya kuba yintlonelo emva kwesiganeko esibuhlungu.
- U ku xhaphaza. Kanye njengoko uhamba ngokuya kulinda, uya kuba uvakalelwa ngakumbi kwaye uphawule emva kwesiganeko esibuhlungu. Le nanjalo inxalenye yenkqubo yokhuseleko lomzimba wakho. Ukwesaba nokuxhalabisa kusitsho ukuba kukho uhlobo lengozi olukhoyo, kwaye zonke iimvakalelo zomzimba ezihamba kunye noyiko kunye nokuxhalabisa ngokukodwa zenzelwe ukusinceda siphendule kuloo ngozi. Basilungiselela ukuba sibaleke, sitshitshise okanye silwe. Emva kwesiganeko esibuhlungu, inkqubo yakho ye-alarm yomzimba iya kuba yinkathalo xa uzama ukukhusela kwiziganeko eziza kusasa.
- Ndiziva Ndikhuselekile. Emva kwesiganeko esibuhlungu, ukucinga kwethu ngehlabathi ukuba indawo ekhuselekileyo nekhuselekileyo kuyacatshulwa ngokucacileyo. Ngenxa yoko, abantu banokuvakalelwa ngathi nayiphi na imeko okanye indawo ingaba yingozi. Iindawo okanye iimeko owake waziva ukhuselekile kuyo ngoku unokuziva usongela kwaye ube nokukhathazeka. Oku kunokwenzeka ukuba kwenzeke kwiimeko okanye kwiindawo ezikukhumbuza isiganeko sakho esibuhlungu.
Iimpawu zokugcina i-Eye Out For
Iimpawu ezingezantsi zingabonakalisa ukuba usengozini yokuphuhlisa i-PTSD. Zingabangela ukuba iimpawu ezibhalwe apha ngasentla zibe zibi, ekugqibeleni zikhokelela kwi-PTSD. Ngoko ke, kubalulekile ukuba uqaphele ezi zilandelayo mpawu.
- Ukulahlekelwa ngumdla. Kubalulekile ukugcina iliso ngenxa yokulahlekelwa ngumdla kwimisebenzi oyisebenzisayo, kunye neemvakalelo zokuvalelwa kwabanye. Le mpawu ingabonakalisa ukuba usengozini yokuxinezeleka. Esi sibonakaliso sinokubangela ukuba uzihlukanise nabanye, kuquka nemithombo ebalulekileyo yokuxhaswa kwezenhlalakahle.
- Ukuphepha. Emva kwesiganeko esibuhlungu, kuyaqhelekile ukuphepha iimeko ezithile, imisebenzi okanye abantu. Nangona kunjalo, kufuneka uqaphele ukuziphatha kokuphepha. Ukuphepheka ngokuqhelekileyo kukhokelela ekukhuseleni ngakumbi njengoko kuqinisekisa iinkolelo zethu ukuba ihlabathi alikho indawo ephephile emva kwesiganeko esibuhlungu. Oku kuphepha kungakhokelela ekugqibeleni kweempawu kwaye ekugqibeleni i-PTSD.
- Ukuziphatha kakubi kokuziphatha. Njengoko nje ukuphepha kwimisebenzi, imeko okanye abantu banokuba yingxaki, ngoko kunokuphepha ukucinga neengcinga . Izimpawu abantu abahlangabezana nazo emva kwesiganeko esibuhlungu kunokuba nzima kakhulu. Ngenxa yoko, abantu banokuxhomekeka kwizicwangciso zokubhekana nokungahambi kakuhle (umzekelo, ukusebenzisa izinto ) njengendlela yokuphepha ezi zimpawu. Ukuphepheka kuphela kwisisombululo esifutshane, kwaye ekuhambeni kwexesha, kunokukwenza ukuba iimvakalelo zakho kunye neengcamango zibe nzima kakhulu.
Into onokuyenza emva kweSiganeko esibuhlungu
Emva kwesiganeko esibuhlungu, kubaluleke kakhulu ukubeka izicwangciso zokuphikisana okunempilo , njengokusebenzisa ukuxhaswa kwezenhlalakahle, nokunciphisa izicwangciso zokulwa nokungahambi kakuhle, njengokunciphisa utywala okanye iziyobisi.
Qinisekisa iimvakalelo zakho. Awunyanzelekile ukuba uthethe nabanye ngendlela ovakalelwa ngayo; Nangona kunjalo, kubalulekile ukuba ungazami ukukrazula iimvakalelo zakho .
Kwakhona kunokuba luncedo ukusekwa rhoqo okanye ishedyuli. Iziganeko ezibuhlungu zingaphazamisa ubomi bomntu. Bangenza umntu abe nomuvo wokuba ubomi bakhe buphelelwe yilawule kwaye awunakulinganiswa. Ishedyuli ehleliweyo rhoqo inokukunceda ukuzisa umyalelo kunye nokuqikelelwa ebomini bakho. Nangona oku akuyi kuthintela uxinzelelo oluhambelana nesiganeko esibuhlungu, kunokunceda kwezinye iindawo zokuxhalabisa ebomini bakho. Xa ubeka ishedyuli, kubalulekile ukuba ubeke ixesha lokugxila kwimisebenzi yokunyamekela . Ungayisebenzisi ishedyuli yakho njengendlela yokuhlala uxakeke (umzekelo, ukuphosa emsebenzini wakho) ukuze ungenayo ixesha lokucinga ngesiganeko esibuhlungu.
Ekugqibeleni, kunokunceda ukuthetha nomgqirha. Kukho iiwebhusayithi eziliqela ezinika ukukhangela kwamahhala ekuncedeni ukuba ubone ababoneleli bempilo yengqondo kwindawo yakho. Umgqirha unokunika inkxaso kunye nokukunceda uqonde ngakumbi iimpawu ozifumanayo.