Iindlela zokuziqonda iingcinga zabantu abaphethe i-PTSD
Iziphumo zokujamelana nokuziphatha ezibonakalayo zifunyenwe ukuba zisebenze kwiinkalo ezininzi ezahlukahlukeneyo abantu abaninzi abaneengxaki zokuxinwa kwe-posttraumatic (PTSD) abanokufumana, njengokudandatheka, umsindo, ukudabuka kunye nokuxhalabisa. Eli nqaku libonisa uluvo lwezinto ezihlukeneyo zokuziphatha-ezahlukeneyo.
Ulwaphulo-ngxaki yokuziphatha: Ingqwalasela
Ngaphambi kokuba uxoxe ngeendlela ezithile zokuqwalasela ukuziphatha, kubalulekile ukuba uqale uqonde ukuba yintoni unyango oluthile lokuziphatha. Ukusetyenziswa kweengxaki zendlela yokuziphatha ngokuqhelekileyo kusetyenziswa ekuncedeni abantu abane-PTSD, kunye nenani leengxaki zeengqondo. Unonophelo oluthile lokuziphatha lusekelwe kwingcamango yokuba iingxaki zengqondo zivela ngenxa yendlela esichazela ngayo okanye ukuvavanya imeko, iingcamango, kunye neemvakalelo, kunye neendlela zethu zokuziphatha. Eli nqaku linika ulwazi olungakumbi malunga nokunyangwa kwengqondo-nendlela yokuziphatha kunye nendlela onokuphumeza ngayo ukulungisa iingxaki onokujamelana nazo.
Ukuphefumula
Ukuphefumula ngokufumlayo kuthiwa ukuphefumula ukuphefumula okanye ukuphefumla ngokucokisekileyo kuyisicwangciso esisisiseko sokuziphatha-ukuziphatha okulawula ukuxhalabisa. Yinkqubo elula, kodwa inokuba namandla kakhulu. Eli nqaku lithatha ukuphefumula ngokuphefumula njengendlela yokulawula uxhalaba.
Ukuphumla kweMisipha yokuThuthuka
Ukusebenzisa izenzo zokuziphucula ukuziphatha ngokuziqonda kungayindlela efanelekileyo yokunciphisa uxinzelelo kunye nokuxhalabisa. 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 okupheleleyo kwemisipha yakho 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. Funda amanyathelo ekuphumuleni kwezihlunu kweli nqaku.
Ukuzongamela
Ukuzibeka iliso kuyisicwangciso esisisiseko sendlela yokuziphatha, kwaye yinto eninzi kakhulu kwiingcambu zeendlela zokuziphatha ezichazwe apha. Ukuze silungise ingxaki okanye uphawu, kufuneka siqale siqaphele. Ukuzibeka iliso kunokunceda kule nto. Kukho amanyathelo amanyathelo okujonga iliso; Nangona kunjalo, amanyathelo anokufunda ngokulula kwaye asetyenziswa ngokukhawuleza ebomini bakho.
Ukuqalisa ukusebenza
Xa abantu beziva bexinezelekile okanye bexhalabile, banokuba banako ukwenza izinto abayolisayo, ngoko ke kubalulekile ukufunda indlela yokusebenza. Ukusebenza komsebenzi yindlela yokwenza oku. Injongo yokusebenza komsebenzi ilula. Inceda abantu ukuba bafumaneke ngakumbi kwiindawo zobomi babo obuyolisayo kwaye banandipha. Ukuxhamla kunye nokubandakanyeka kula mava kunokuphucula indlela ovakalelwa ngayo.
Ukwenza izigqibo: Ukulinganisa iiPros and Cons
Xa sibhekene nesigqibo, ngamanye amaxesha sinokuziva sikhubazekile okanye sibanjwe. Singazi ukuba yiyiphi indlela ekhethekileyo. Enye indlela yokuqhubela phambili kukujonga ubunzima kunye nexesha elide kunye neengxaki zengxaki. Ukwenza njalo kunokusinceda siqonde indlela efanelekileyo kakhulu (oko kukuthi, indlela ehambelana nomngcipheko ophantsi kwaye iyahambelana neenjongo zethu kunye nezinto eziphambili).
Ukulungiswa kwakhona kwengqondo
Ukulungiswa kwengcamango kuyisicwangciso esivumelanayo sokuziphatha. Indlela esivavanya ngayo nokucinga ngayo thina, abanye abantu kunye neziganeko zinokuba nefuthe elikhulu kwiimeko zethu. Ukulungiswa kwengcamango kugxininise ekuboneni iingcamango ezingekho phantsi okanye ukuvavanya nokuzilungisa. Oku kunokwenziwa ngokuqokelela ubungqina kunye kunye neengcinga ezithile. Ngokuguqula iingcamango zethu, sinokukwazi ukuphucula imizwa yethu kwaye senze ukhetho olungcono malunga nokuziphatha.
Ukusekwa nokuPhatha iinjongo
Kubalulekile ukuba neenjongo ebomini bakho. Iinjongo (okanye izinto ofuna ukuzenza ngexesha elizayo) zinokunika injongo yakho yobomi kunye nenjongo, kunye nokukhuthaza iziphatho ezinempilo zijolise ekuphuculeni ubomi bakho. Nangona kunjalo, iinjongo zinokuba nzima kakhulu kunye nomthombo wokuxinezeleka. Ngoko ke, kufuneka uqaphele xa ubeka iinjongo. Kubalulekile ukuba iinjongo zihanjiswe ngendlela ephucula indlela ovakalelwa ngayo kunye nomgangatho wobomi, ngokuchasene nokunyuka kwengxaki. Eli nqaku libonisa ezinye iindlela zokwenza iinjongo ezingacindezelekanga.