Indlela Yokucinga Ngengqiqo

Ukusebenzisa Ingqondo Ukunceda ngePTSD

Ukufunda indlela yokukhumbula iingcamango zakho kunokuba yikhono elimangalisayo ukuzisebenzisa xa kuzibandakanya ukujamelana neengxaki zakho zokugula ngengxaki (posttumatic stress disorder) (PTSD) ; Nangona kunjalo, kunokuba nzima ukukhumbuza iingcamango, ingakumbi ezo zihlala zihamba ne- PTSD .

Ukuzivocavoca

Abantu abanePTSD banokujamelana neengcamango ezingathandekiyo kunye nezikhumbuzo zesiganeko sabo esibuhlungu.

Ezi ngcamango ziyakwazi ukulawula ubomi bomntu. Ingqiqo ingasetyenziselwa ukuthatha isinyathelo esivela kwiingcamango zakho kwaye unciphise amandla abo okuchaphazela ubomi bakho. Ukusetyenziswa okulula kukunceda ufunde indlela yokukhumbula iingcinga zakho.

1. Fumana indawo ekhululekile yokulala okanye ukuhlala. Ukuba uhleli phantsi, qiniseka ukuba ukugcina uhamba ngqo kwaye ukhulule uxinzelelo kumagxa akho. Bayeke.
2. Vala amehlo akho.
3. Qala ngokugxila ingqalelo ekuphefumuleni kwakho. Lula nje ingqalelo kwinto evakalelwa ngayo emzimbeni wakho ukuba uphefumle ngaphakathi nangaphandle. Se benzisa imizuzu embalwa ugxininise ingqalelo kwiphepha elipheleleyo lokuphefumla. Zigxininise ngokupheleleyo kweli liva. Khawucinge ukuba "ugibele amaza" ekuphefumla kwakho.
4. Emva kokuba uchithe ixesha elijonge ukuphefumla kwakho, tshintsha ingqalelo kwiingcamango zakho. Nika ulwazi malunga naziphi na iingcinga ezingena engqondweni yakho.

1. Zama ukubheka iingcamango zakho nje ngeengcamango - izinto ezikuphela okanye kwimicimbi yengqondo yakho. Kungaba luncedo ukucinga iingcamango zakho njengamafu nje edlula esibhakabhakeni okanye amaqabunga awela umlambo. Qaphela ukuba ufake ingqalelo yakho, phuhlise, uze ujikeleze. Akukho mfuneko yokufuna, ubambelele, okanye ulandele iingcamango zakho. Vumela ukuba bavuke baze bapheleke.

1. Naliphi na ixesha apho uqaphela ukuba uya kugxininiswa kwingcamango (oku kuqhelekileyo), phawula oko kukuthathele "kwimeko yokujonga" kwaye ubeke ingqwalasela yakho ukuze uqaphele iingcamango zakho.
2. Emva kwemizuzu embalwa, tshintsha ingqalelo ekuphefumuleni kwakho, kwaye xa usulungile, vula amehlo akho.

Iingcebiso

1. Ngaphambi kokuba uzame lo msebenzi, kungenokuba luncedo kuqala ukuba uqaphele ingqondo ngokuphefumula kwakho .
2. Yenza lo mkhuba. Yenza rhoqo imihla.
3. Ekuqaleni, kubalulekile ukuba usebenze lo msebenzi kunye neengcamango ezingenakucasula. Funda indlela yokuqala ukukhumbula iingcinga ngokubanzi, kwaye xa uziva ukhululekile, sebenzisa lo msebenzi kunye nezinye iingcamango.
4. Uya kubanjwa kwiingcamango zakho ngezikhathi ezithile. Zama ukungadangali - oku kuqhelekileyo, kwaye uqaphele nje ukuba oku kukukhumbuza. Nanini na xa ubanjwa kwiingcamango zakho, zikhumbuze ukuba le yendalo uze ubhale ingqalelo yakho ekuqwalaseleni nje iingcamango zakho.

> Imithombo:

_{I-Roemer, L., ne-Orsillo, S. Ukunyangwa kwe-Adventures Based Based on GAD. Inkcazo yonyango enganyathelwanga.}

_{Hayes, SC, Strosahl, KD, & Wilson, KG (1999). Ukwamkelwa kunye nokuzibophelela. I-New York: I-Guilford Press.}