Khetha iindlela eziphilileyo zokujongana ne-PTSD-echaphazelekayo
Abantu abaneengxaki zengcinezelo yokuhamba kwengxaki ( post-traumatic disorder disorder ) Ezi zibonakaliso ezinamandla zokubandezeleka zidla ngokukhokelela abantu abane-PTSD ukuba bathembele ezindleleni ezingenakulungileyo zokujamelana, njengokusebenzisa iziyobisi okanye utywala . Ngethamsanqa, kukho iindlela ezinobomi zokujongana nokuxhalabisa okunokukunceda ukuxhalaba kwakho kuhlawule ngokunyanisekileyo, kunye nokuba / okanye ukunyamezela.
1 - I- Breathing Deep
Ukuphefumula ngokuthe ngcembe kunokubaluleka kubalulekile bokufunda. Kungathi kutyhilile, kodwa abantu abaninzi abaphefumli kakuhle. Ukuphefumlelwa ngokwemvelo kubandakanya isithsaba sakho, isisundu esikhulu esiswini sakho. Xa uphefumula, isisu sakho kufanele sandise. Xa uphefumula, isisu sakho kufanele siwe. Emva kwexesha, abantu bayalibala indlela yokuphefumula ngale ndlela kwaye endaweni yoko basebenzise isifuba kunye namahlombe. Oku kubangela ukuphefumla okufutshane kunye nokungafihli, oku kunokunyusa uxinzelelo kunye nokuxhalabisa. Ngethamsanqa, akukhawulezi ukuba "uphinde ufunde" indlela yokuphefumula kwaye uncede ukukhusela ukuxinezeleka. Hlanganisa lo msebenzi olula ukuphucula ukuphefumula nokulwa nokuxhalabisa.
2 - Ukuphumla kweMisipha yokuThuthuka
Ukusebenzisa ukuzithoba umzimba kungayindlela efanelekileyo yokunciphisa uxinzelelo kunye nokuxhalaba. Ukuzivocavoca okunye okubizwa ngokuthi ukuphumla kwemisipha kugxininisa kumntu ohamba phakathi kweentsimbi kunye nokuphucula amaqela ahlukeneyo omzimba kuwo wonke umzimba. Ngale ndlela, ukuphumla kubonwa njenge-pendulum. Ukuphumla okugqithiseleyo kweemisipha zakho kuya kufumaneka ngokuya kokunye okugqithiseleyo (oko kukuthi, ngokusondeza izihlunu zakho). Ukongezelela, ngokusondeza izihlunu zakho (uphawu oluqhelekileyo lokuxhalabisa) kwaye ngokukhawuleza uziphumule, uphawu lokuxhatshazwa kwemisipha lungaba ngumqondiso wokuphumla ngexesha elide. Unokufunda isenzo sokuphumula esisisiseko sokuhamba okule nqaku.
3 - Ukusebenzisa Ingqiqo Ukujongana Neengxaki
Ukusebenzisa ingqondo ngokukhathazeka kunokunceda kakhulu. Ingqiqo iye yajikeleza iminyaka. Nangona kunjalo, iingcali zempilo yengqondo ziqala ukuqaphela ukuba ukuqonda kunokufumana uncedo oluninzi kubantu abajongene nobunzima obufana nokuxhalaba nokuxinezeleka. Ngokucacileyo, ukuqiqa malunga nokuthintana kunye nokuqonda okwangoku. Ngokusoloko ebomini bethu, sinamathele entloko zethu, sibanjwe kwixhala kunye nexhalabomi lobomi bemihla ngemihla. Lo msebenzi uza kukuzisa ngokucokisekileyo kwaye kunokuba luncedo ukukufumana "ngaphandle kwentloko yakho" kwaye uqhagamshelane nomzuzu wamanje.
4 - Ukuzihlola
Ukuzibeka iliso kunokuba yindlela efanelekileyo yokufumana isibambiso kwiimpawu zakho ezixhalabileyo. Sonke "izidalwa zomkhwa." Sivame ukuhamba malunga nosuku lwethu singacingi, singazi into eninzi eqhubekayo. Oku kunokuba luncedo kwezinye iimeko, kodwa ngamanye amaxesha, ukungabikho kokuqonda kunokusenza sizive ngathi iingcamango zethu neemvakalelo azipheli ngokupheleleyo kwaye zingenakunzima. Akunakukwazi ukujongana neempawu ezinzima zokukhathazeka ngaphandle kokuba siqaphele ukuba zeziphi iimeko ezivelisa le mvakalelo. Ukuzibeka iliso kuyindlela elula yokunyusa ukuqonda.
5 - Ukusebenzisa iNkxaso yeNtlalo yokuxhalabisa
Ngokuphindaphindiweyo, kufunyenwe ukuba ukufumana inkxaso evela kwabanye kungabangela ukuba abantu banqobe imiphumo emibi yesiganeko esibuhlungu kunye ne-PTSD. Ukuba nomntu othembelayo ukuba unokuthetha naye kunokuba luncedo kakhulu ekusebenzeni kwiimeko ezixinzeleleyo okanye ukuqinisekiswa ngokomzwelo. Nangona kunjalo, ukuba ngumntu okhoyo ukuba akhulume naye akunakwanela. Kukho iziqendu ezibalulekileyo kwiinkxaso ezixhasayo ezinokuba luncedo ngakumbi ekuncedeni umntu ukulawula uxhalabo. Funda kabanzi malunga nokwenza ulwalamano oluhle oluxhasayo kweli nqaku.
6 - Ukuzivocavoca Ukuzixhalabisa
Xa ufumana uxhalaba, kubalulekile ukuba ube neendlela zokuhlangabezana nale mizwa. Umzekelo, ukufuna inkxaso yentlalo ingaba yindlela ephuculisayo yokuphucula imizwa yakho. Nangona kunjalo, ukuxhalabisa ezinxulumene neempawu ze-PTSD ngamanye amaxesha kungalindelekanga, kwaye inkxaso yentlalo ingenakufumaneka lula. Ngoko ke, kubalulekile ukufunda izicwangciso zokubhekana nazo ozenzayo wena. Ukujongana nezicwangciso ezijoliswe ekuphuculeni imizwa yakho kunye nokunciphisa uxhalabo onokuzenza ngokwakho ngamanye amaxesha kuchazwa njengendlela yokuzincoma okanye yokuzinyamekela.
7 - Ukusebenzisa Ukubhala ngokucacileyo Ukuxhalabisa
Ukusebenzisa i-journaling ukuhlangabezana nayo kwaye uvakalise iingcinga zakho neemvakalelo (ezibizwa nangokuthi kubhala ngokucacileyo) yindlela efanelekileyo yokujongana nokuxhalabisa. Ukubhala okucacileyo kuye kwafunyanwa ukuphucula impilo yomzimba kunye nengqondo. Ngokubhekiselele kwi-PTSD ngokukodwa, ukubhala okucacileyo kuye kwafunyanwa ukuba neenzuzo ezininzi kubandakanywa ukukhula ngokukhawuleza nokukhula okuhamba phambili (okanye ukukwazi ukufumana intsingiselo kunye nokutshintsha ubomi obuhle emva kwesiganeko esibuhlungu), kunye neempawu zePTSD ezinciphise, uxinzelelo, nomsindo.
8 - Ukusebenzisa ukuphazamiseka ukujongana nokuxhalabisa
Ukusetyenziswa ngokubalulekileyo kwezixhobo zokuphazamiseka kunokuncedisa ekujonganeni neemvakalelo ezinamandla kwaye uzive ungakhululekile, ezifana nokuxhalaba kunye noyiko. Ukuphazamiseka nantoni na okwenzayo ukuba uthathe ingqalelo kwesikhashana kwiimvakalelo ezinamandla. Ngamanye amaxesha, ukugxininisa emoyeni onamandla kunokukwenza ukuba uzive unamandla ngakumbi kwaye ungaphumelelwanga. Ngoko ke, ngokuphazamisa okwethutyana, ungase ubeke imvakalelo ethile ixesha lokunciphisa ngamandla, okwenza kube lula ukulawula. Funda ezinye iindlela zokuphazamisa kweli nqaku.
9 - Ukusebenza kokuSebenza ngokuxhalabisa
Ukuxhalabisa nokuphepha kukuhamba ngesandla. Nangona ukuphepheka kweemeko ezixhalabisayo kunokuncedisa ukunciphisa ukuxhalabisa kwethu ngexesha, ixesha elide lingasithintela ukuba siphile ubomi obunenjongo kwaye buvuyisayo (ngokukodwa njengoko oku kuphepha kukukhula kunkulu nakakhulu). Ukusebenza komsebenzi kuyindlela ephakamileyo yokunyusa izinga lomsebenzi wakho, kunye nendlela enokuzibandakanya ngayo kwimisebenzi emihle kunye nemivuzo. Ngokusebenzisa ukuziphatha, unokunciphisa uxinzelelo lwakho kunye nexhala.