Iintlekele zemvelo ziza kuzisa amanqanaba aphezulu okuxinezeleka, uxhalaba kunye nomsindo
Ukuba uye wavelelwa kwintlekele yendalo (umzekelo, isithwathwa okanye isiphepho), kubaluleke kakhulu ukufunda iindlela zokuhlangabezana neentlekele zemvelo kunye neempembelelo zabo. Iintlekele zendalo zingabonwa ngeemeko ezibuhlungu ezinokukwazi ukubeka engozini ekuphuhliseni ingxaki yokuxinzelela emva kokudandatheka (PTSD).
Njengoko nawuphi na isiganeko esibuhlungu, iintlekele zemvelo zingakwazi ukuzisa amanqanaba aphezulu okuxinezeleka, uxhalaba kunye nomsindo.
Ngokungafani nezinye iziganeko ezibuhlungu, iintlekele zemvelo nazo zingakhokelela ekutshatyalalisweni kwepropati kunye nokulahleka kwezemali, okuchaphazela ngakumbi amanqanaba akho kunye nokuphazamisa imizamo yokujamelana. Ngokomzekelo, iindubhu kunye neziphepho ziyakwazi ukutshabalalisa nokusabalalisa uluntu lonke, ukuzama ukudibanisa nenkxaso yentlalo.
Iindlela zokujongana neentlekele zemvelo
Naphezu kweempembelelo ezikude kakhulu zeentlekele zemvelo, kukho amanyathelo onokuyithatha ukuhlangabezana nayo. Ezidweliswe ngezantsi ziindlela ezithile onokukwazi ukunciphisa umphumo weentlekele zemvelo.
- Funa kunye nokudibanisa nenkxaso yoluntu . Ngokuphindaphindiweyo, kufunyenwe ukuba ukufumana inkxaso evela kwabanye kungabangela ukuba abantu banqobe imiphumo emibi yesiganeko esibuhlungu kunye ne-PTSD. Ngenxa yokuba inhlekelele yendalo inokuchaphazela uluntu lonke, inkqubo yakho yokuncedisa ingabuthathaka ngenxa yentlekele yemvelo. Nangona kunjalo, ukudibanisa nomntu omnye kunokuba nefuthe elikhulu.
- Ukuchonga amaqela enkxaso yendawo okanye abacebisi beengxaki ekukhoyo ukuthetha nabo. Emva kwentlekele yemvelo, abacebisi beengxaki bangeniswa ukuze banikele ngenkxaso kwaye bakuncede ukuba uqalise iindlela zokujongana nefuthe lentlekele yendalo. Zisebenzise ngamathuba.
- Zama ukwenza ishedyuli. Umzekelo, setha ixesha elide lokutya, ukuvuka ekuseni okanye ukuthetha nosapho kunye nabahlobo. Intlekele yendalo ingaphazamisa kakhulu ishedyuli yakho rhoqo ekhulisa ubungakanani obomi bakho obuthathekayo kunye nolawulo. Ukuza kunye neshedyuli yemihla ngemihla, inokukunceda ukuba uqinisekise ukuqikelela nokulawula.
- Thetha ngomphumo we ntlekele yendalo. Yabelana nabanye ngeemvakalelo zakho, okanye ubuncinci, fumana enye indlela yokubonisa iimvakalelo zakho . Intlekele yendalo ingabangela ukuvakalelwa kwengqumbo, ukuxhalaba nokudakumba. Ezi mvakalelo kufuneka zichazwe. Ukuba ubabamba , bangakhula kuphela ngamandla.
- Gxininisa kuzinyameko. Inhlekelele yendalo ingakunciphisa umzimba. Kubalulekile ukuba ubeke ixesha lokuzinakekela. Qinisekisa ukuba udla kakuhle, ufumane ukulala ngokwaneleyo, kunye nokuzivocavoca. Ukuzinakekela kubaluleke kakhulu kwimpilo yethu yemoya. Ngokuzikhathalela ngokwasemzimbeni, unako ukwandisa ubungakanani obunokujamelana nayo nempembelelo yentlekele yemvelo.
- Ziqhelise izicwangciso zokuphilisa eziphilileyo. Ukulandela intlekele yendalo, uya kuba nemvakalelo ephazamisayo. Ngoko ke, kubaluleke kakhulu ukuchonga iindlela ezifanelekileyo zokulawula le mizwa . Ukusetyenziswa kotywala, ukulala ngokugqithiseleyo, okanye ukufuna induduzo ekudleni kunokusebenza ngokucwangcisekileyo kwexesha elifutshane lokulawula uxinzelelo lwengqondo. Nangona kunjalo, kwixesha elide, ezi zicwangciso aziyi kujongana nombandela wangempela kwaye ziya kubangela ukuba uxinzelelo lwakho lukhule.
- Fumana iindlela zokunceda abanye. Ukunceda abanye banokukunika ingqondo ye-arhente, injongo, ukulawula kunye nokuxhotyiswa.
- Zama ukunciphisa ezinye iimithombo zengcinezelo ebomini bakho. Nangona unakho ukulawula okungakumbi kwezinye iindawo zokuxinezeleka ebomini bakho, zama ukunciphisa ubungakanani obenza izigqibo ezinkulu okanye utshintsho lobomi. Umsebenzi wakho obalulekileyo emva kweentlekele zemvelo ufumana ubomi bakho kunye neemvakalelo emva kwakho. Ngoko ke, kubalulekile ukuzibeka endaweni apho kuya kuba lula ukwenza oku.
Iimpawu zePTSD
Kubalulekile ukuqaphela ukuba kuyinto eqhelekileyo ukufumana iimpawu ezinjenge-PTSD emva kwesiganeko esibuhlungu. Ukulandela isiganeko esibuhlungu, abantu banokufumana iingcamango okanye iinkumbulo ezixakekileyo zesiganeko esibuhlungu , bazive bephelile, okanye banzima ukulala.
Ezi zimpawu, ngeendlela ezininzi, ukusabela komzimba kwimeko esicinezelayo.
IziCwangciso zokuPhatha ngokuPheleleyo
Kwabaninzi abantu, ezi zimpawu ziya kutshabalalisa ngokwexesha. Ukunyamekela ngendlela ephilileyo kuya kukhulisa amathuba okuba le mpawu iya kunciphisa ngokuhamba kwesikhathi. Nangona kunjalo, ukubandakanyeka kwizicwangciso zokuxhatshaza (okungumzekelo, ukusela okanye ezinye izicwangciso zokuphepha) kunokunyusa amathuba okuba iimpawu zihlale ziba nzima, ekugqibeleni zibangele ukuxilongwa kwe-PTSD . Ngako oko, ukusebenzisa izicwangciso zokuphila ngokusemgangathweni kukubalulekileyo ekuphumeni kwentlekele yendalo.
Ukufumana Uncedo
Ukuba uqaphela ukuba iimpawu zakho ziyaqhubeka kwaye ziqala ukuphazamisa iinkalo ezahlukeneyo zobomi bakho, kusenokuba ixesha lokufuna uncedo. Ukuba uthatha isigqibo sokufumana unyango, ukufumana umboneleli wempilo yengqondo kunokuba ngumsebenzi onzima kunye noxinzelelo. Ngethamsanqa, kukho iiwebhusayithi eziliqela ngeenjini zokukhangela zamahhala ezinokukunceda ukuba ubone ababoneleli ngezempilo yengingqi kwindawo yokuphatha i-PTSD.
Nangona ungeva ngathi iimpawu zakho ziphazamisa ubomi bakho, akukho mango ekufuneni uncedo. Ukuthetha nomqeqeshi wezempilo yengqondo kunokubonelela ngenkxaso yoluntu kwaye kukuncede usebenze ngokubandezeleka ngenxa yentlekele yemvelo. Ingcali yezempilo yengqondo inokukunceda unengxaki-ukulungisa iindlela zokubuyisa ubomi bakho ngokulandelelana, uthathe ezinye zeengxaki zamagxa akho. Le ncediso eyongezelelweyo inokukunceda ukukhusela ukuphuhliswa kwe-PTSD okanye enye ingxaki.
Umthombo:
I-American Psychological Association (2010). Ukulawula uxinzelelo olunzima: Emva kweengqungquthela.