Ukuziva i-jumpy kunye neengxaki ekujoliswe kuzo zibonakaliso
I-Hyperarousal iqoqo elithile leempawu ezixinzelelekileyo zengxaki yokuxinwa kweengxaki ( post-traumatic disorder disorder) (PTSD) ukuba abanye abantu abanePTSD bafumana amava. Njengoko igama lithetha, ukuxhatshazwa ngumphumo wongxowankulu (hyper) kunye nokuguqulwa kweempendulo.
Iimpawu zokungabikho
Iimpawu zokungcola ziquka:
- Ukuba nexesha elinzima ukuwa okanye ukuhlala ulele
- Ukuvakalelwa ngakumbi okanye ukucaphuka komsindo
- Ukuba nobunzima ukugxila
- Ukungaqiniseki kakuhle- ngokuqhubekayo kuqaphele kwaye ukulungele ukwenza xa kusongelwa
- Ukuhlaselwa okanye ukuphazamiseka lula
Ukulawula i-Hyperarousal kunye ne-PTSD
Njengazo zonke iimpawu ze-PTSD, iimpawu ezingathandabuzekiyo kunzima ukulawula. Ukongeza, xa ezi zimpawu zingalawulwa ngempumelelo, zingakhokelela ekuziphatheni okungenampilo ezifana nokusetyenziswa kakubi kweziyobisi. Ulwazi olulandelayo kunye nezibonelelo lunokukunceda ngokunika uluhlu olusisiseko lweendlela zokuphatha ngokusemgangathweni zokulawula iimpawu zakho ezixhatshazelisayo.
Ukujamelana Neengxaki zokulala
Ubunzima bokuwa kunye / okanye ukuhlala ulele ngenye yeempawu ezixhatshazwayo zePTSD. Izifundo zibonisa ukuba iingxaki zokulala zingenye yeendlela eziqhelekileyo zeempawu ezichazwe ngabantu abane-PTSD. Kubalulekile ukulawula ubunzima bokulala ngokuphumelelayo kuba ukulala okungahambi kakuhle kunokukhokelela kwezinye iimpawu, ezinjengeengcinezelo kunye neengxaki zengqondo. Ubuthongo obunzima bungaba nefuthe elibi kwimpilo yakho yempilo.
Ngethamsanqa, unokwenza izinto ezininzi ukuphucula umgangatho kunye nomlinganiselo wobuthongo owufumanayo.
Ukujamelana Nomsindo
Abantu abane-PTSD banomsindo omkhulu, enye yeyona mpawu ye-PTSD. Ukuba unayo i-PTSD, unokufumanisa ukuba umsindo ovelele kakhulu kwaye unzima kakhulu ukulawula.
Olu xhaphalo lunokubangela ukuziphatha okungahambi kakuhle, okufana nokusetyenziswa kakubi kweziyobisi, oko kutheni kubalulekile ukufunda iindlela eziphilileyo zokukhulula uxinzelelo oluhamba nomsindo omkhulu.
Ukuphucula imemori yakho kunye nokuxininisa
Abantu abaninzi abane-PTSD baneengxaki zememori kunye / okanye ubunzima bokugxila. Ezi ngxaki zinokudakalisa xa iimpawu ezithile ze-PTSD zikhona. Ngokomzekelo, usenokuba neengxaki zokulala, kwaye ukulala okungapheliyo kunokuchaphazela ukukwazi kwakho ukugxila kwaye uhlale ucacile emini. Ngethamsanqa, kukho iindlela zokusebenza ekuphuculeni imemori yakho .
UkuLawula Iimpawu Zomdla
Uphando lubonisa ukuba kuzo zonke iimpawu ze-PTSD, iimpawu ezingathandabuzekiyo zingakhokelela ekuziphatheni. Ngoba? Ngenxa yokuba ukuxhalaba okukhulu kunye nokuphazamiseka okubangelwa yimpawu engathandabuzeki kunokukhokelela ukuba ukhange ukhululeke ngokubamba ngokugqithiseleyo ngaphandle kokuqwalasela iziphumo ezimbi. Ukongezelela ekufundeni iindlela zokulawula iimpawu ezingathandabuzekiyo kwi-PTSD, kubalulekile ukufunda izicwangciso zokuthintela iintshukumo ezingathandabuzekiyo .
Ukubonakaliswa kokungaxhamli komntu ukunyusa ukunyamezela
Ukubonakaliswa kokungaqhelekanga yindlela ekhethekileyo ekusebenziseni ukuphazamiseka kwesifo sengxaki.
Kusenokuba luncedo ukwandisa ukunyamezela kwakho iimpawu ezinxulumene ne-PTSD ezichaphazelekayo. Xa uhlala ungena ngaphakathi, uhlangabezana, ulawula kwaye ufunde ukunyamezela iimpawu zomzimba ezinoyiyo njengokwanda kwentliziyo kunye nokuphefumula okufutshane, okudla ukuxhalabisa okanye ukukhathazeka.
Ukufunyaniswa kokungaqhelekanga kuye kwafunyanwa kuphumelele ekunciphiseni ukwesaba iimpawu ezithile zomzimba ezinxulumene nokuxhalaba, kunye nokunyamezela okukhulu kwezi mpawu. Ngokudibanisa ukuchasana kwamathuba kunye nokunyangwa kwetyala lezonyango kwi-PTSD , kucingelwa ukuba unokwandisa ukunyamezela kwakho ezinye iimpawu ezingathandekiyo eziqhelekileyo zenzeke ekuqaleni kwe-PTSD.
Ngokwenza njalo, unakho ukunyamekela unyango lwe-PTSD.
Ukuphumla kweMisipha yokuThuthuka
Izimpawu ezingenakuxhatshazwa kwePTSD zingakhokelela ekuxhatheni komzimba, uphawu olufanayo lwexhala. Ngako oko, ukuzithoba okunye okuqhelekileyo kusetyenziswa ukuphatha ingxaki yokuphazamiseka kunye nezinye iingxaki zokuxhalabisa kunokunokusebenza ngokukhawuleza ekunciphiseni iimpawu zokuxhatshazwa kwi-PTSD. Ngomnye umsebenzo onjalo, obizwa ngokuba yi- relaxation muscle , u-alternate, u-pendulum-like, phakathi kwamathambo kunye nokuphucula amaqela ahlukeneyo omzimba kuwo wonke umzimba.
Ngaphantsi
Ukujongana neempawu zakho ezingenakucala kunye ne-PTSD kunokuba ngumngeni, kodwa ngokudibanisa nokuzinikezela ekufundeni nasekusebenziseni iindlela zokuzinceda kunye nokufuna uncedo lwezakhono, unokuqalisa ukuwunqoba.