Iziphumo ze-PTSD zingakujikeleza. Nangona ngamanye amaxesha kunokuziva ngathi iimpawu ze-PTSD ziphuma ngaphandle kwe-bluhlaza, iimpawu ze-PTSD aziqhelanga ngokukhawuleza. Kunoko, nokuba awukwazi oko, iimpawu ze-PTSD zivakala okanye zikhunjulwe into yangaphakathi (into eyenzekayo emzimbeni wakho njengengcamango okanye iimvakalelo) okanye zangaphandle (nantoni na eyenzeka ngaphandle komzimba wakho, njengengxaki ) indawo.
Ngenxa yokuba iingcamango ezithile, iimvakalelo, okanye iimeko zivelisa iimpawu ze-PTSD ezingenakuzikhusela, ezinjengememori yesiganeko esibuhlungu okanye iimvakalelo zokuphelela kunye nokuxhalaba , enye indlela yokuhlangabezana nale mpawu kukunyusa ukuqonda kwakho kwezi zinto. Unokuthintela okanye unciphise impembelelo yeempawu ezithile ze-PTSD ngokuchonga uhlobo oluthile lweengcamango, iimvakalelo, kunye neemeko ezibangela ukuba zenzeke, kwaye ke, thabathe amanyathelo okunciphisa ukuvela okanye ukuchaphazeleka kwezi zinto.
Uhlobo lwezinto ezikhubaza
Iingxaki ziyakwazi ukuwela kwiindidi ezibini: AbaPhicothi bangaphakathi kunye nabaPhumela ngaphandle . Izinto ezibangelwa ngaphakathi zizinto oziva okanye uziva ngaphakathi emzimbeni wakho. Iziphumo zangaphakathi zibandakanya iingcamango okanye iinkumbulo, iimvakalelo, kunye neemvakalelo zomzimba (umzekelo, intliziyo yakho igijima). Iziganeko zangaphandle ziimeko, abantu, okanye iindawo onokuhlangabezana nazo ngosuku lwakho (okanye izinto ezenzeka ngaphandle komzimba wakho).
Ezi zidweliswe ngezantsi zizinto eziqhelekileyo zangaphakathi nezangaphandle.
- Iziphumo zangaphakathi
- Intukuthelo
- Ukuxhalabisa
- Buhlungu
- Imemori
- Uziva unesizungu
- Uziva ulahliwe
- Ukukhungatheka
- Ukuva kulawulo
- Ndiziva ndikhuselekileyo
- Ukunyaniseka kwentliziyo
- Ubuhlungu
- Ukuxhatshazwa kwemizimba
- Iziphumo zangaphandle
- Ingxabano
- Ukubona isihloko seendaba esikukhumbuza isiganeko sakho esibuhlungu
- Ukubukela ibhayisikobho okanye umboniso wethelevishini okhumbuza isiganeko sakho esibuhlungu
- Ukubona ingozi yemoto
- Ezinye zivumba
- Ukuphela kobudlelwane
- Isikhumbuzo
- Ieholide
- Indawo ethile
- Ukubona umntu okhumbuzayo ngomntu oxhunyiwe kwisiganeko sakho esibuhlungu
Ukuchonga iziphumo zakho
Zama ukucinga xa iimpawu zakho zePTSD zivame ukuza. Zibuze le mibuzo elandelayo ukufumanisa iziphumo zakho: Ziziphi iimeko ezikhoyo? Yintoni eyenzeka malunga nawe? Unjani uvakalelo? Ziziphi iingcinga ozifumanayo? Umzimba wakho uvakalelwa njani? Phuma iphepha kwaye ubhale phantsi baninzi abangaphakathi kunye nabangaphandle njengoko unako.
Ukujamelana Neengxaki
Ngoku, indlela engcono yokujamelana neengxaki kukuziphepha. Nangona kunjalo, oku kunzima ukwenza. Ngoba? Ewe, awuyi kuphephekisa ingcamango yakho, iimvakalelo, kunye nemizwa yomzimba. Zininzi zezi zinto zingekho kumandla ethu. Ngokubhekiselele kwimibangela yangaphandle, sinokuthatha amanyathelo athile ekulawuleni indawo yethu (umzekelo, ukungena kwiindawo ezithile esaziyo kuya kusenza), kodwa asikwazi ukulawula yonke into eyenzekayo. Ngokomzekelo, unganokungadibanisi nembali yeendaba okanye ingxoxo ekhumbuza isiganeko sakho esibuhlungu.
Ngenxa yokuba kaninzi asikwazi ukukhusela izibangela, kubalulekile ukuba sifunde iindlela zokujamelana neziphumo. Amagcisa asebenzayo, okuphilileyo okunciphisa igalelo lezinto ezibangelwayo zibandakanya:
Izicwangciso ezingakumbi ozifumanayo, bhetele uya kuba kulawulo lwakho. Ukongezelela, izicwangciso ezingaphezulu zokuphatha, unako ukukhusela ukuphuhliswa kwezicwangciso zokubhekana nokungahambi kakuhle, njengokusetyenziswa kotywala nokusetyenziswa kwezidakamizwa .
Ukongezelela, ukuqonda ngokucacileyo ukuba izinto zakho ezinokubangela ziyanceda. Ngenxa yolu qondiso olwandisiweyo, iimvakalelo zakho zengqondo ziqala ukuziva ziqondakala ngakumbi, zichanekile, ziqikelele, kwaye ziphantsi kolawulo. Oku kunokwenza ngokuqinisekileyo ukuchaphazela isimo sakho sengqondo kunye nentlalo-ntle.
Olunye Ukwaziswa Okubalulekileyo Okubalulekileyo Ngeziphumo
Nangona kubalulekile ukwandisa ulwazi lwakho malunga neziphumo zakho, ukwenza njalo kunokubangela uxinzelelo. Abanye abantu basenokubangela ukuba baqhelwe ngokuzama ukuchonga iziphumo zabo. Ngako oko, ngaphambi kokuba uthathe amanyathelo okuchonga iziphumo zakho, qiniseka ukuba uceba isicwangciso sokukhusela xa ufumana ubunzima.