Abantu abane- PTSD kufuneka bafunde indlela yokujamelana neengcamango neemkhumbulo eziphosakeleyo, njengokuba zihlala zineengqungquthela ngeentlobo ezixakekayo. Ngethamsanqa, uninzi lwezicwangciso zokuxhatshaza lunokunceda abantu abanjalo ukuba baphathe ngcono iingcamango zabo neemvakalelo zabo. Hlola ezi zicwangciso ezingezantsi.
Ukusebenzisa Ukuzimelela Ukujonga Iingcamango Zakho
Ukusebenzisa ukubeka iliso kwi-PTSD kunokubaluleka obubalulekileyo. Sonke "izidalwa zomkhwa." Sivame ukuhamba malunga nosuku lwethu singacingi, singazi into eninzi eqhubekayo. Oku kunokuba luncedo kwezinye iimeko, kodwa ngamanye amaxesha, ukungabikho kokuqonda kunokusenza sizive ngathi iingcamango zethu neemvakalelo azipheli ngokupheleleyo kwaye zingenakunzima. Akunakukwazi ukujongana neengcamango neemvakalelo ezingenakunqwenelekayo ngaphandle kokuba siqaphele ukuba zeziphi iimeko ezivelisa ezi ngcamango neemvakalelo. Ukuzibeka iliso kuyindlela elula yokunyusa ukuqonda. Khangela eli nqaku ukuze ufunde kabanzi malunga no buchule, kodwa kubalulekile.
Ukubamba kunye nokujongana neengcamango ezingathandekiyo
Indlela esivavanya ngayo nokucinga ngayo thina, abanye abantu kunye neziganeko zinokuba nefuthe elikhulu kwiimeko zethu. Ukuba uziva uxhalabile kwaye ukwesaba, unokufumana iingcamango ezihambelana nomoya. Ngenxa yoko, kubaluleke kakhulu ukunyamekela iingcamango zakho nokuba zinokuthintela njani isimo sakho sengqondo, kunye nendlela yokuzilungisa phambi kokuba zichaphazele ukuziphatha kwakho. Eli nqaku lichaza iiphoso ezininzi ekucingeni okwandisa amathuba okuba nomoya ongekho. Ikwachaza nendlela onokuqala ukujongana nale ngcamango.
Indlela Yokuqwalasela Ngakumbi Imicabango Yakho
Ingqiqo ingaba buchule obuhle bokuziqhelanisa xa kuziwa ekujonganeni neempawu zakho ze-PTSD; Nangona kunjalo, kunokuba nzima ukukhumbuza iingcamango, ingakumbi ezo zihlala zihamba ne-PTSD. Abantu abanePTSD banokujamelana neengcamango ezingathandekiyo kunye nezikhumbuzo zesiganeko sabo esibuhlungu . Ezi ngcamango ziyakwazi ukulawula ubomi bomntu. Ingqiqo ingasetyenziselwa ukuthatha isinyathelo emva kweengcinga zakho kwaye unciphise amandla abo okuchaphazela ubomi bakho. Funda ukuze ufunde umsebenzi olula malunga nendlela yokukhumbula iingcinga zakho.
Ukuphucula ukuzithemba kwakho ngeeNkcazo zokuzixhasa
Abantu abaninzi abane-PTSD banokungathembeki; Ngoko ke, ukuba unayo i-PTSD, kubalulekile ukufunda indlela yokukhuthaza ukuzithemba kwakho. Iimpawu zePTSD zinzima kakhulu ukujamelana nazo. Ukongeza, abantu abaninzi abane-PTSD bafumana nezinye iingxaki, ezifana nokudandatheka. Ngenxa yezi ngxaki, abantu abane-PTSD banokuziva ngeengcinga ezimbi malunga nabo, kubangele ukuzithemba okuphantsi kunye neemvakalelo zokungabi nalutho. Ngako oko, kubaluleke kakhulu ukufunda indlela yokubamba ezi ngcamango nokulwa nazo ngeengcinga ezilungileyo. Oku kuya kunceda usebenze njengomthombo wakho wenkxaso yoluntu.
Ukujamelana ne-Flashbacks
Abantu abaninzi abane-PTSD balwela ukujamelana nokukhwabanisa, esinye sezibonakaliso eziphindaphindiweyo ze-PTSD. Ngomtsalane, umntu unokuziva okanye enze njengokungathi isiganeko esibuhlungu sisenzeka kwakhona. I-flashback ingaba yesikhashana kwaye ukuxhamla kunye nomzuzu wamanje kungagcinwa, okanye umntu unokulahlekelwa konke ukuqonda malunga nento eqhubekayo kuye, ekubuyiseleni ngokupheleleyo kwisiganeko esibuhlungu. Ukutshintsha kwe-Flashbacks kunokwenzeka ngenxa yokuhlangabezana nezibangela, okanye isikhumbuzo somcimbi osisigxina. Ngendlela abantu abangazi ngayo izinto ezibangelwa zona, iifoworks zingabangela ukuphazamiseka okukhulu. Noko ke, unako ukuthatha amanyathelo okuphatha kakuhle nokukhusela ukukhwabanisa. Zichazwe apha.
Ukujamelana Nemicabango Yokuzibulala
Abantu ababalelwa ku-31,000 bazibulala ngamnye ngonyaka, kwaye abantu abaye bafumana isiganeko esibuhlungu okanye abane-PTSD banokuzama ukuzibulala. Ngenxa yoko, kubalulekile ukuba abantu abaxhatshaziweyo bahlale bejonge iingcamango zokuzibulala baze bahlakulele iindlela zokuhlangabezana nazo. Ukubamba kunye nokujongana nale ngcamango kusenokwenzeka kunokubakhusela ukuba bangadli, ekugqibeleni kukuncede ukuba ugweme ukuzama ukuzibulala. Xa uqaphela ukuba unenani elikhulayo lale ngcamango, khawuleza uzame ezinye zezicwangciso zokujamelana. Ezi ngcamango nazo zingabonakaliswa ukufumana uncedo lwezakhono (ukuba awukho) okanye usebenze nomgqirha wakho ekuhloleni nasekulawuleni ukhuseleko lwakho.