Kukho izicwangciso ongazithatha ukulawula iimvakalelo ze-PTSD
Ukulawula iimvakalelo ezinzulu kwi-posttraumatic disorder disorder ( PTSD ) yinxalenye ebalulekileyo yonyango. Xa abantu be-PTSD, mhlawumbi baya kuba nemvakalelo enzulu kakhulu kodwa ukufumana iindlela ezifanelekileyo zokulawula le mivakalelo enamandla kunokuba nzima kakhulu ukwenza. Ngenxa yoko, iimvakalelo ezinzulu zivame ukuphumela kwimimandla engafanelekanga kunye nokunyamekela , njengokusetyenziswa kweziyobisi , ukutya ngokutya kunye nokuzilimaza ngokuzikhethela. Ngethamsanqa, kukho ezinye izinto onokuzenza ukulawula kangcono (kunye nokuthintela) iimvakalelo ezinzulu.
Iimvakalelo: Ziziphi na Zizathu Zethu?
Ngaphambi kokuxoxa ngendlela yokuphatha iimvakalelo ezinzulu, kubaluleke kakhulu ukuba siqonde ukuba kutheni sifuna iimvakalelo kwindawo yokuqala. Nangona ezinye iimvakalelo ezinokuziva zingenakuphuculiswa kwaye ziwonakalise, zibalulekile kwaye zisebenza umsebenzi ofunekayo. Eli nqaku libonisa ulwazi olusisiseko malunga nokuba kutheni sivakalelwa , kunye nendlela yokwandisa ukuqonda ngokomzwelo. Ulwazi olunje luyakwazi ukuthintela iimvakalelo zokuziva ungakhange ulawulwe okanye ungalindelekanga.
Ukusebenzisa ukuphazamiseka njengendlela yokujongana neemvakalelo ezinamandla
Imvakalelo enamandla ingaba nzima kakhulu ukulawula okwangoku. Nangona kunjalo, ukuphazamiseka isicwangciso esiluxhaphazayo esingasetyenziselwa ukukunceda ukufikelela ezi zihlandlo ezinzima. Ukuphazamiseka nantoni na okwenzayo ukuba uthathe ingqalelo kwesikhashana kwiimvakalelo ezinamandla. Ngamanye amaxesha, ukugxininisa emoyeni onamandla kunokukwenza ukuba uzive unamandla ngakumbi kwaye ungaphumelelwanga. Ngoko ke, ngokuphazamisa okwethutyana, ungase ubeke imvakalelo ethile ixesha lokunciphisa ngamandla, okwenza kube lula ukulawula. Eli nqaku libonisa ubuninzi beendlela zokuphazamiseka ezilula ezinokusetyenziswa ngokukhawuleza.
Ukusebenzisa Ukuzinakekela Ukuphucula Impilo Yakho Yomzwelo
Uninzi lwezicwangciso zokubhekana nokuphila ezibhalwe kweli nqaku zijolise kwizinto onokuzenza xa ufumana imvakalelo enzulu. Nangona kunjalo, kukho izinto ezininzi ongayenza ukukhusela ukuvela kweemvakalelo ezinzulu. Ukuzinyamekela (umzekelo, ukulala ngokwaneleyo, ukutya ngokufanelekileyo, ukusebenzisa) kunokukwenza okumangalisayo ekunciphiseni ubungozi bakho beemvakalelo ezinzulu. Eli nqaku lichaza ezinye iindlela zokuzinyamekela kukuphucula impilo yakho yemvakalelo.
Izakhelo zokuCoca ngokuziThuzisa
Iimvakalelo ezingenakunqwenelekayo kunye nobunzima ngamanye amaxesha zingahle zivele zingalindelekanga. Ngako oko, kubalulekile ukufunda izicwangciso zokumisela iimvakalelo onokuzenza ngazo ngokwakho. Izicwangciso zolawulo lweemvakalelo onokuzenza ngawe ngamanye amaxesha zichazwe njengezicwangciso zokuzikhupha okanye zokuzinyamekela. Izicwangciso zokuzikhusela ezizichukumisayo zingaba zibandakanya enye okanye ngaphezulu kweentsuku ezintlanu (uthinte, ukunambitha, ukuvumba, ukubona, nesandi). Funda imimiselo yeendlela zokuzithoba zengqondo nganye.
Ukusebenzisa Ingqiqo Yemvakalelo Yakho
Ingqiqo isicwangciso esihle kakhulu sokulawula iimvakalelo ezinzulu. Iimvakalelo ezinzulu zingaphazamisekisa kakhulu, kwaye ziyakuthatha yonke ingqalelo yethu kumzuzu wamanje. Ingqiqo inokusinceda ukuba sibuyele kulo mzuzu nje, kunye nokunciphisa umlinganiselo apho sibanjwa khona kwiimvakalelo zethu. Eli nqaku lithatha uqikelelo olusisiseko lokuzivocavoca.
"Ukumisela" Iindlela zokuLawula iimvakalelo ezinzulu
Njengoko igama lithetha, ukubeka umzila yindlela ethile yokuhlangabezana nayo eyenzelwe "umhlabathi" kulo mzuzu nje. Ngokwenza njalo, unako ukugcina uxhumano lwakho kunye nomzuzu wamanje kwaye unciphise amathuba okuba ungene kuwo, okanye uxinzelelo, uvakalelo olunzulu. Ezinye iindlela zokusebenzisa izixhobo ezisisiseko zichazwe kweli nqaku.
Iinkqubo zoLawulo lwezobushushu
Abantu abanePTSD banokufumana amanqanaba aphakamileyo wengqumbo kunye nokucasula . Enyanisweni, ukucaphukisa kubonwa njengenye yeempawu zePTSD. Intukuthelo ingaba nemvakalelo enzima kakhulu ukuhlangabezana nayo, kwaye inokutshabalalisa. Ngethamsanqa, kukho iindlela eziphilileyo zokulawula umsindo xa kwenzeka. Eli nqaku lichaza esinye isicwangciso esinjalo, sithatha ixesha lakho ukuze unike umsindo wakho ixesha lokuyeka.