Indlela yokusebenzisa uhambo lokujongana nePTSD

Ukubhala ngokucacileyo kwimpilo yengqondo kunye nengqondo kunye ne-PTSD

Abanye abathinteli beengqondo ngoku bacebisa ukubhalwa, okubizwa nangokuthi kubhala ngokucacileyo, ukubanceda abantu bajamelane neempawu zengxaki yokuxinzelela emva kokudandatheka (PTSD). Ukuba unayo i-PTSD, nantsi indlela ukupapashwa okunokukunceda ngayo, kunye nendlela yokwenza ngayo.

IiNzuzo eziPhezulu zoLwazi

Ukuhamba ngenye indlela yokunceda abantu bajamelane naluphi na uhlobo lwesiganeko esibuhlungu.

Ukubhala okucacileyo kuye kwafunyanwa ukuphucula impilo yengqondo kunye nengqondo kubantu abanemeko yempilo yengqondo nengqondo. Enye yeenzuzo zokupapashwa kukuba ayibizi-iindleko zephepha kunye neepeni-kwaye inokwenziwa phantse naphi na nanini na.

Ezinye zeenzuzo zezempilo ngokubanzi zibandakanya umsebenzi ophuculweyo wokuqonda, ukulwa nemiphumo emibi yokunyamezela, nokuqinisa amandla omzimba.

IiNzuzo zokuSasazela abantu abanePTSD

Kwiminyaka yakutshanje, uphando luye lwabonisa ukuba ukupapashwa kunokunceda abantu abanePTSD ngeendlela ezahlukeneyo. Ukubhala kwengqondo, kubonakala ukuba kubonakala ukuba kubancede abantu bajongane nempawu zePTSD , ezifana nokuxhalaba nomsindo. Ngokwenyama, i-journali ingenza umehluko ngokunjalo, ukunciphisa uxinzelelo lomzimba nokubuyisela ingqalelo.

Ukongezelela, sifunda ukuba iziganeko ezibuhlungu zingabikho nje ukunyamezela kwangemva kokukhathazeka, kodwa ukukhula kokuhamba ngokukhawuleza.

Ngamanye amazwi, kukho iinqununu zesilivere kunye nokuvalelwa ngxakini kunokukunceda utshintshe iindlela ezintle. Ukubhala okucacileyo kuye kwafunyanwa kungekuphela kokuphucula iimpawu ze-PTSD kunye nokuhlangabezana nazo, kodwa kubonakala kunceda ukukhuthaza ukukhula kwangemva kwesifo, okanye ukukwazi ukufumana intsingiselo kunye nokutshintsha ubomi obuhle emva kwesiganeko esibuhlungu.

Ngaphambi kokuba Uqale

Ngaphambi kokungena, funda incwadi kunye neepenethi oyithandayo. Abanye abantu banqwenela ukuba neencwadana ezingaphezu kweyodwa, ukugcina omnye ukuba asebenzise njengendaba yokubulela , kunye nomnye ukuquka zonke ezinye iingcamango neemvakalelo. Unokuba ufuna ukucinga malunga nalapho uza kugcina iphepha lakho phakathi kweencwadi. Abanye abantu bayakuthanda ukuyigcina kwindawo yangasese, kanti abanye abayivayo loo mfuno. Into ebalulekileyo kukuba amagama akho afumaneke kuphela kulabo ofuna ukuwafunda.

Amanyathelo okuHlola

Landela le nyathelo ezintandathu ukuqala ukupapashwa:

1. Fumana ixesha kunye nendawo yokuthula apho kuya kuba neziphazamiso ezimbalwa. Kodwa ke, ungakhathazeki, nangona kunjalo, ukuba kukho ingxolo, okanye ukuba unethuba elifutshane. Abanye abantu bafumanisa ukuba ukubhala kwisikhululo sebhasi, kwibhasi, nokuba kwimizuzu emihlanu yekhefu ngelilanga kunceda gqitha.
2. Thatha imizuzu embalwa ukuba ucinge ngendlela i-PTSD yakho okanye isiganeko esibuhlungu kukuchaphazele ngayo nobomi bakho.
3. Qala ukubhala malunga neengcamango zakho ezinzulu kunye neemvakalelo malunga ne-PTSD yakho okanye isiganeko esibuhlungu osibone ngaso. Ukuba kunokwenzeka, bhala ubuncinane imizuzu engama-20. (Qaphela, oku kulungile, kodwa kwakhona, nayiphi na ixesha ixesha elininzi li luncedo, ngakumbi xa ufumanisa nzima ukubeka isixa semini yonke imihla.)

1. Xa usuqedile ukubhala, funda oko ubhale kwaye uqaphele indlela ozivakalelwa ngayo. Phawula nayiphi na inguqu kwiingcamango zakho okanye iimvakalelo ngenxa yokubhala.
2. Nangona inzuzo yexesha elide ifunyenwe, ukubhala malunga ne-PTSD okanye isiganeko esibuhlungu kuza kuqala kuvelise iingcamango neemvakalelo eziphazamisayo, ngoko qiniseka ukuba unesicwangciso sendlela yokulawula le nkxwaleko .
3. Phinda amanyathelo 1 ukuya ku-5, ukubhala malunga nesihloko esifanayo ubuncinane ezimbini iintsuku. Kufunyenwe ukuba ukubhala malunga nesihloko esifanayo kwiintsuku ezilandelelanayo kunokukunceda ukuququzelela nokuphucula ukucaca kweengcamango zakho neemvakalelo malunga nesiganeko esixinzelelekileyo. Unokumangaliswa ngokucacileyo ukuba ukupapashwa kungazisa.

Iingcebiso zokuhambisa

Nazi ezinye iingcebiso zokugcina engqondweni xa ubhala:

1. Ungakhathazeki ngokupelisa okanye ngegrama. Gxila nje ekufumaneni zonke iingcamango zakho neemvakalelo zakho.
2. Zama ukuba uchaze ngokusemandleni akho kubhaliweyo. Umzekelo, xa uchaza iimvakalelo zakho, bhala malunga neengcamango ezinxulumene nale mvakalelo kunye nendlela ezivakalelwa ngayo emzimbeni wakho (umzekelo, "Intliziyo yam yayidlala," okanye "Iimisipha zam zininzi kakhulu."). Oku kuya kunceda ukwandisa ulwazi lwakho kunye nokucaca kwemvakalelo yakho kunye neengcamango.
3. Unokufumana kukunceda ukugcina oko ubhala ukuze ukhangele ukuba ubone indlela zakho iingcamango neemvakalelo zakho zatshintshile ngayo ngokusetyenziswa kwesi sicwangciso sokubamba. Nangona kunjalo, ukuba unenkxalabo ngabanye ekufumaneni imibhalo yakho, kufuneka ufumane indlela ekhuselekileyo yokukhupha.
4. Kungabaluleka ukuba ekuqaleni ubeke eceleni ixesha elithile ukuba ubhale. Nangona kunjalo, unokusebenzisa nokubhala ngokucacileyo xa kukho into eyenzekayo. Ingaba isicwangciso esilungileyo sokumelana nokongeza kwi-repertoire yakho yokuphatha.

Uhambo oluPhakanyisiweyo

Nazi izimbalwa ezimbalwa zokuqalisa ukuba uqalise okanye uqhubeke xa uziva unamathele:

• Bhala ngethuba lakho elibi. Yiba neenkcukacha njengoko unokukwazi noko kwenzekayo kunye nendlela okwenze ukuba uzive ngayo, zombini ngokomzwelo nangokwenyama.
• Bhala ngezinto ozifundileyo kumava, nokuba kukuhle okanye kubi.
• Amava anokuchaphazela njani ngoku? Nika iinkcukacha.
• Unqwenela ukuba ungenza ngokungafaniyo okanye utshintshe? Ngoba?
• Chaza ezinye zezizathu ezibalulekileyo zokucinezeleka ebomini bakho ngoku. Ngaba le nto yatshintshile ukususela kwiimeko zakho ezibuhlungu? Ukuba kunjalo? Ngaba unokwazi ukuba kutheni?
• Amava akho afuthe njani abanye? Oku kungaba ngabanye ababandakanyekayo okanye abantu ebomini bakho ngoku.
• Ngaba kukho nantoni na enqwenela ukuba uye wayithatha ixesha lokuyiqonda ngaphambi kokuba ufumane amava okanye ukuba unika nayiphi na into yokubuya?
• Ngaba kukho iindlela onokusebenzisa ngazo amava akho ukunceda abanye? Cinga izimvo.

Ukukhangela okulungileyo

Ukwazi ukuba abantu abanengxaki ye-PTSD abanengxaki nje yoxinzelelo kodwa ukukhula kwangemva kokutshatyalaliswa kwintlungu kungavelisa ukukhanya okufutshane kummandla onzima. Abanye abantu baye bafumanisa ukuba kuthatha ixesha lokubhala ngalezi zinguqu ezintle, ngokubhaliweyo, ukubhala ngokubonga, kunceda njengoko baphilisa.

Ukuba ukhangele ubungqina bokukhula kwangemva kokukhathazeka ebomini bakho, cinga nayiphi na into onokuthiwa "isiliva esiliva" kumava akho. Abanye abantu bathetha nge "izipho ze-PTSD" okanye "iingeniso ze-PTSD" xa uthetha ngolu tshintsho. Ngokuqinisekileyo, usenokufuna ukwandisa ekwenzeni oku, ingakumbi ukuba usanda kuphuhlisa i-PTSD kunye nesiganeko esibuhlungu esenza ukuba uxinzelelo lwakho lube ludlulileyo. Ekuhambeni kwexesha, kwaye ngaphezu kokusebenza ubunzima ebomini bakho obunxulumene nokuxilongwa kwakho, unokuqala ukufumana ixesha xa uzibhala "oko i-PTSD indifundisile." Ukubonisa iingcamango zakho ngokubhaliweyo ngale ndlela akunakunceda nje ukuba usebenze ngokugqithiseleyo kwintlungu, kodwa kunokukwenza ukwazi ngokunyanga kwakho endleleni.

> Imithombo:

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> Krupnick J, Green B, Amdur R, et al. I-Intervention Writing-Based Based Intervention (PTSD) kwi-PTSD kwiimfazwe zakwa-Veterans: Uvavanyo lokuPhumelela nokuPhumelela. Iingqondo zengqondo . Julayi 2017; 9 (4): 461-470. i-doi: 10.1037 / tra0000176.

> URoberts N, uRoberts P, uJones N, i-Bisson J. Iingcali zengqondo zengxaki yokuPhathwa kweNgxaki yokuPhathwa kweNdlu kunye neCommunity Disord Use Disorder. I-Cochrane Database yeeNkqubo eziPhezulu . Ngo-Apreli 2016; 4: CD010204. i-doi: 10.1002 / 14651858.CD010204.pub2.

> Sayer N, Noorbaloochi S, Frazier P, et al. Uvavanyo olulawulwa ngokungaqhelekanga lwe-Intanethi ngokuBhaliweyo ngokuBhaliweyo UkuBamba ukuLungiswa kweengxaki phakathi kwama-Afghanistan ase-Afghanistan nama-War War War. I-Journal ye-Trauma kunye noxinzelelo . Oktobha 2015; 28 (5): 381-90. i-doi: 10.1002 / jts.22047.

> Sloan D, uSawyer A, u-Lowmaster S, uWernick J, uMarx B. Ukusebenza kokuBhala okuBhaliweyo njengendlela yokungenelela kwi-PTSD: Ingaba iSibonelelo seNkxaso yaso? Journal of Contemporary Psychotherapy . Disemba 2015; 45 (4): 215-225.