Ukulawula le Mpawu yePTSD eqhelekileyo
Ukufunda indlela yokunciphisa ukuphepha kwi-posttraumatic disorder disorder (PTSD) inokuba yinxalenye ebalulekileyo ye-PTSD unyango. Ukukhusela kungabonakalisa uphawu oluphambili lwe-PTSD . Ukuphepheka kubangelwa rhoqo ngenxa yomntu ozama ukunciphisa umnxibelelwano kunye neziphumo zokuxhalaba, ukwesaba, okanye iinkumbulo kunye neengcinga malunga nesiganeko esibuhlungu. Oku kuqondakalayo njengoko ezi mvakalelo kunye neengcamango zinokuba nzima kakhulu.
Nangona kunjalo, akuzona zonke iimeko, abantu, okanye iindawo ezingagwenywa. Kwaye kubangela ukuba nabo bangabonakalisa ngokungalindelekanga. Zizonke. Ukongezelela, ukuphepha kukusebenza nje ixesha elifutshane. Ngaphezulu kwexesha elide, ukuphepha kukuba nzima kakhulu kwaye kunokubangela ukuba iimpawu zePTSD zibe zibi kakhulu. Ngenxa yoko, ukuphepha kuyimpawu ye-PTSD enokuphazamisa kakhulu umgangatho wobomi bakho .
Indlela Yokunciphisa Ukuphepha Kwakho Ukuziphatha
Ukuphula ukuziphatha kokuphepha akuyona into elula ukuyenza. Nangona kunjalo, kukho amanyathelo onokuthatha ukuqala ukunciphisa ukuziphatha kwakho kokuphepha. Landela amanyathelo angezantsi uze uqale ukubuyisela ubomi bakho kwiimpawu ze-PTSD.
- Sebenzisa iveki ukujonga indlela oziphatha ngayo . Qaphela ukuba yiziphi iimeko, abantu okanye iindawo ezibangela iimpawu ze-PTSD kwaye zikhokelela ekuziphatheni kokuphepha. Bhala phantsi ulwazi oluninzi njengoko unokukwazi malunga noko kwimeko yakho eyabangela ukuphepha kunye noko wenzeni ukuphepha imeko.
- Ekupheleni kweveki, kwiphepha elitsha lephepha, yenza iikholomu ezintathu. Kwikholam yokuqala, bhala phantsi amanani 0 ukuya ku-10 La manani aya kubhekisela kwinqanaba lakho loyiko okanye uxinzelelo oluchaphazelekayo kwiimeko ezithile. Kwikholam yesibili, hlaziya iziganeko, abantu, okanye indawo oziphephayo ngokusekelwe kwinqanaba loyiko okanye uxinzelelo ababenzela lona. Unokuba nemeko engaphezu kweyodwa, umntu, okanye indawo nganye kwinani. Okwenzayo apha kudala ukwenziwa koyiko lokusasa (njengokuba kwenziwa kwipilisi ye-PTSD ). Kwikholam yokugqibela, bhala phantsi iimpawu ezithile zokuziphatha ongazinzayo ukuze uqale ukufikelela kwezi meko. Kubalulekile ukuba ungabhalwa phantsi kokuziphatha kokuphepha. Ngokomzekelo, ukuba ubhala phantsi kwikholamu yesibini oya kukuphepha kwisitolo sokutya ngenxa yokwesaba kwezihlwele ezinkulu, awufuni nje ukubhala phantsi kwikholam yesithathu, "Yiya kwisitolo sokutya." Akunjalo lula. Endaweni yoko, bhala uluhlu lweendlela zokuziphatha onokuzibandakanya kuzo eziya kukuvumela ukuba uqale ngokusondela kwiimeko eziyikikayo. Ngokomzekelo, ukuba uyika ukuya kwisitolo, ungabhala kuqala, "Shayela kwivenkile uze uhlale kwindawo yokupaka." Xa usuphumelele ngelo nyathelo, unokuthi uhambe uye esitolo kwimizuzu emi-5 kuphela. Xa uphumelele ngelo nyathelo, ungase uhambe ukuyothengisa imizuzu engama-20 ngelixa ivenkile ayimatasa, njalo njalo. Zichitha zonke iindlela zakho zokuziphatha kwiinkrete, amanyathelo achazwe kakuhle.
- Emva kokuba uluhlu lwakho olugqityiweyo, qalisa phantsi kweluhlu (kunye neemeko ezidweliswe njengobangela ukwesaba okanye ukukhathazeka) kwaye uqale ukujongana nezo meko. Thatha ixesha lakho. Akukho ukukhawuleza. Xa uvakalelwa kukuba uye waphumelela imeko, qhubela phambili. Ngenyathelo ngalinye, uza kwakha ngokuzithemba ukuzithemba kwakho kwaye kuya kuba lula.
Ezinye Iingongoma Zokuqwalasela Ukunciphisa Ukuphepha Kwakho Ukuziphatha
Kubalulekile ukuba uqinisekise ukuba usebenzisa iindlela zokunciphisa ukuxhalabisa xa uxhaphaza kulo msebenzi. Kubaluleke kakhulu ukuba awuphephe ngelixa uqhuba le ndlela. Ukuba uqaphele ukuba iziphazamiso zakho ezixhalabileyo ngexesha lokusebenzisa, hlala kwindawo kwaye usebenzise izakhono zokuphilisa ngokufanelekileyo ukuvumela ukuba uxhalabise ngokwemvelo.
Kwakhona kunokuba luncedo ukuqala ukwenza oku kuqhutyelwa nomhlobo okanye umthombo wenkxaso. Nangona kunjalo, awufuni ukuhlala unomntu xa uyenza le ndlela yokuzivocavoca. Ukwenza oko kunokukunqanda ukuba uzive ngathi unako ukufikelela kwiimeko zakho.
Ukuba awuzange uphumelele ekufikeleleni kwimeko, ungayeki. Ukuqhawula ukuziphatha kokuphepha kuyinto enzima kakhulu ukuyenza kwaye kunokuthatha ixesha elithile.
Ukuba unamathele kwisinyathelo esithile, zama ukuphula indlela yokuziphatha kwindlela encinane ngayo. Into ebalulekileyo kukuba uqhubeka uzama. Nangona inkqubela phambili phambili ingaba negalelo elikhulu ebomini bakho.
Ekugqibeleni, xa usondele ngokuthe ngqo kwimeko oqhele ukuyenza, qiniseka ukuba uyazivuza. Ukunqoba ukuziphatha ukuphepha kukuyinto elula ukuyenza. Ngoko ke, kubalulekile ukuqaphela ukufezekiswa kwakho.
> Umthombo:
Foa, EB, Hembree, EA, & Rothbaum, BO (2007). Ukunyanga kwexesha elide kwi-PTSD. ENew York, NY: i-Oxford University Press.