Kutheni kuNcedo lweeNkcazo ezizixhasayo
Ngenxa yokuba iimpawu zentsholongwane yokuxinwa kwengxaki emva kokuxakeka ingxaki kunzima ukujamelana nazo, abaninzi abantu abane-PTSD banokuzithemba ngokuzithoba, nto leyo ebangela ukuba kubalulekile ukuba bafunde indlela yokuphucula ukuzithiba kwabo.
Ukongeza, abantu abanePTSD bafumana ezinye iingxaki, ezifana nokudandatheka . Ngenxa yoko, banokucinga ngezinto ezimbi, ezibangele ukuzithoba kunye neemvakalelo zokungabi namsebenzi.
Ngako oko, kubaluleke kakhulu ukufunda indlela yokubamba ezi ngcamango nokulwa nazo ngeengcinga ezilungileyo. Ngokwenza njalo, unokusebenza njengomthombo wakho wenkxaso yoluntu .
Ukuchonga Iingcamango Zakho Ezimbi
Iipateni zokucinga ezingenampilo zingaba nzima ukuchonga. Ukuzibeka iliso kunokuba yindlela ecacileyo yokwandisa ulwazi lwakho malunga neengcamango zakho nendlela ezichaphazela ngayo isimo sakho sengqondo kunye nokuziphatha.
Nciphisa Ngeengcamango Ezimbi
Iingcamango ezingathandekiyo kunzima ukubaleka. Bahlala benamathele engqondweni yakho, kwaye ngamanye amaxesha, ukugxininisa ngakumbi kubo, banamandla ngakumbi. Ngoko ke, kubalulekile ukuphuhlisa iindlela zokuphazamisa kubo. Kukho iindlela ezininzi zokuphazamisa ezinokuba luncedo, ezifana nokuphefumula , ukuzithoba , kunye nokukhumbula .
Ukuphazamiseka akubheki nokuphepha. Ukusebenzisa ukuphazamiseka akusayi kubangela ukuba ezo ngcamango ziyeke okanye zihambe. Bangakunceda, nangona kunjalo, uthathe isinyathelo esivela kubo, unciphise okanye uyanciphisa amandla abo, okwenza kube lula kuwe ukulungisa.
Umngeni Weengcamango Zakho
Emva kokuba iingcamango zakho zinciphise ngamandla, zijonge kwaye uzicelele . Ixesha elide sithatha iingcamango zethu kwixabiso elifanelekileyo ngaphandle kokubuza imibuzo. Umngeni loo macango ngokuzibuza le mibuzo elandelayo:
- Ngubani ubungqina endibenayo malunga nale ngcamango?
- Ubuphi ubungqina endikuyo kule ngcamango?
- Ngaba kukho amaxesha apho le ngcamango ingazange ibe yinyaniso?
- Ngaba ndinolu hlobo locingiso xa ndiziva Ndikulungile xa ndichasene nokuziva ndibuhlungu, ndiba nomsindo okanye ndixhalabile?
- Ndingathini kumnye umntu obenalo hlobo locinga?
- Yintoni enokuba yinkcazelo enye?
Sebenzisa iZitatimende ezizimeleyo zokuxhasa
Unokuphinda ulandelelanise ezo ngcamango ezingalunganga ngokusebenzisa iincwadana ezixhasayo. Ngokomzekelo, unokuluhlula zonke iimpawu zakho ezilungileyo, zixelele ngezinto ozifezekisileyo kungekudala ukuba uyaziqhayisa, okanye uzixelele ukuba kulungile ukuziva uxhalabile.
Ungaphinda ubhale izinto okhangele phambili kuzo kwiveki ezayo uze uzibuze ukuba zeziphi iindlela ezilungileyo ezitshintshile kutshanje (mhlawumbi ngonyango okanye nje ngokwakho). Ekugqibeleni, chaza ixesha ophethe ngayo iimpawu ze-PTSD kakuhle kwaye uzixelele ukuba iimvakalelo zakho ziyasebenza kwaye zibalulekile.
Ekuvaleni
Xa udidekile, kungenokuba nzima ukuza neengxelo ezixhasayo. Ngoko ke, kunokubaluleka ukubhala ezinye iingxelo ezixhasayo ezithandekayo kwikhadi lekhadi kwaye ufake ikhadi lekhadi kwipokoth yakho okanye esikhwameni. Naliphi na uvakalelwa ngumsindo, thatha ikhadi lekhadi kwaye ufunde ezo zivakalisi ezithembekileyo.
Awunayo kuphela ukusebenzisa izitatimende ezixhasayo ezizixhasayo xa udidekile. Basebenzise imihla ngemihla. Ukucinga okulungileyo kunokunceda ukukhusela ukuvela kweemvakalelo ezimbi.
Ungayisebenzisi kuphela le cwangciso lokulungisa xa udidekile. Ekuqaleni, kunokuthabatha ixesha elincinane ngaphambi kokuba ufumane ukuxhomekeka kwezicwangciso ezithile zokuphatha. Ngoko ke, kunokubaluleka ukuzisebenzisa xa ulungelelanise ngenyameko. Xa usebenza ngokwengeziwe, isicwangciso esilukhuselayo siya kuba ngumkhwa.
Azikho zonke izicwangciso zokujamelana nazo ezisebenzayo lonke ixesha. Chonga amaxesha apho esi sicwangciso sinokusebenza kakuhle nakwezinye izihlandlo xa kungenjalo.
Ukuba ufumanisa ukuba ayikusebenzelanga imeko ethile, zama ukungadikibala. Oku kubalulekile ulwazi. Le ngcaciso iza kukulungiselela ukuba uphathe kakuhle le meko ngexesha elizayo.
Umthombo:
Bourne, EJ (1995). Incwadi yokuSebenza kunye nePhobia . I-California: iNew Harbinger Publications, Inc.