Kutheni Kubalulekile Ukuba Ukwazi Ngokuqinisekileyo Oko Uvakalelwa
Ukuba unayo i-PTSD, unokuba neengxaki ezinzulu zokuxhalaba , ukudabuka , umsindo, ityala , okanye ukuhlazeka , ukubiza ngambalwa nje. Xa uziva uninzi lweemvakalelo ze-PTSD ngokulandelelana ngokukhawuleza, kunokuba nzima kakhulu ukwazi oko uvakalelwa nantoni na.
Ukuba kudla njalo ukuba awukwazi into oyiva ngayo, unokuthi uhambele iingxaki ezinjenge:
- Ukuva kulawulo kunye nokuxhalaba malunga noko kuvela kumvakalelo olandelayo
- Ukuziva akukwazi ukulawula iimvakalelo zakho kwaye uhlale ulawula
- Ukukhetha indlela engafanelekanga yokujongana neemvakalelo zakho ze-PTSD, ezifana nokuphepha okanye ukuzinyango ngeziyobisi ezingekho mthethweni okanye utywala
Kwiimeko ezininzi eziphazamisayo, abanye abantu bangasebenzisa ukuhlukana ("ukuphuma ngaphandle" okanye ukuziva ukuba iimvakalelo zakho zinqanyuliwe ukusuka kuwe) ukuzihlukanisa nazo zonke iinkalo zomzwelo.
Kutheni Kungcono Ukuba Ukwazi Ngokuqinisekileyo Oko Uvakalelwa?
Xa uyazi kakuhle oko uvakalelwa, unolwazi olufanelekileyo lokucinga indlela onokuzenza uzive ungcono. Unokukhetha indlela yokujamelana neemvakalelo zakho ze-PTSD ezinokuthi ziphumelele.
Kodwa, unokuba uzibuze ukuba, ngaba iindlela zethu zonyango ziyasebenza? Ewe, kodwa akusiwo onke amaqhinga okuphatha ngokusemgangathweni asebenza ngokufanayo kuwo wonke amava angamava. Ngokomzekelo, ukubhala ngokucacileyo kunokusebenza ngcono ekudakaleni kunokuba nomsindo, apho kuthatha "ixesha lokuphuma" mhlawumbi kuya kusebenza ngakumbi.
Ungayibona njani into oyiva ngayo? Okokuqala, kufuneka ufunde iifom ezahlukeneyo ezinokuthatha.
Ziziphi Iingxenye Zemvakalelo?
Yonke imvakalelo ineengxenye ezintathu:
- Iingcamango Zakho : Iingcamango okanye imifanekiso ephuma entloko yakho xa uvakalelwa imvakalelo
- Ukujonga kwezinto ezibonakalayo: Ukutshintsha okwenyama emzimbeni wakho (umzekelo, ukunyuka kwenhliziyo, okanye isicumculo) xa uvakalelwa ngumvakalelo
- Ukuziphatha kwakho : Isenzo ovakalelwa kukuba uthatha xa uvakalelwa imvakalelo
Ukuba unjengabantu abaninzi, ngaphandle okanye ngaphandle kwe-PTSD, mhlawumbi awuzange uqaphele ngeengxenye ezintathu zeemvakalelo zakho okanye iindlela ezahlukileyo ezichaphazela indlela ozivakalelwa ngayo. Ngokomzekelo, ngamanye amaxesha inxalenye enye, njengengcamango engaxhalabisayo, inokuthi "ifike" ngokuqinisekileyo ukuba kunzima ukudibanisa nabanye. Ukuba unokukufumana oku, unokwenza nje uzame ukususa okanye ukucima iingcamango zakho ezingenakunqwenelekayo-okokuqinisekileyo, kunokukugcina ungabonakali kwaye ukhethe isicwangciso esilungileyo sokujamelana nesimo esenza ukuba uzive ungcono.
Ukuchonga Iimvakalelo Zakho Ngokweengxenye Zabo
Uluhlu olungezantsi zizo ezinye iifom ezithatyathwa ziimpawu ezintathu zePTSD.
Uloyiko
- Iingcamango: "Ndisemngciphekweni.
- Iimpawu zoMzimba: Intliziyo yokudada, "umboniso we-tunnel," ukuphefumula okufutshane
- Iimpazamo: Ukuphuma kwimeko, "kubanda," ekhala
Buhlungu
- Iingcamango: "Imeko yam ayiyi kuguquka. Ndiye ndedwa yile."
- Ukujonga izinto ezibonakalayo: Amandla aphantsi, isantya senhliziyo esicothayo, isisulu sokusasa
- Iimpazamo: Ukuzihlalisa, ukukhala
Intukuthelo
- Iingcamango: "Ubomi abubi.
- Iimpawu zoMzimba: Ukuxakazela intliziyo, ukuxhatshazwa kwemisipha, ukuxubha komhlathi
- Iimpazamo: Ukumema, ukukhetha ukulwa, iingcango zokuqhawula
Ngexesha elizayo xa uvakalelwa imvakalelo, zama ukufumanisa zonke iinxalenye zalo. (Ukuba awukwazi, ukwazi nokuba omnye okanye ezimbini kunokunceda.) Bese uyabalinganisa nolu luhlu ukuze ubone ukuba uvakalelwa enye yeemvakalelo ezintathu eziqhelekileyo ze-PTSD. Ukuba awufumani umdlalo, sebenzisa iziqendu ezintathu ozikhethileyo ukuba uphinde uphando malunga noko uvakalelwa.
Ukukhetha Isicwangciso Sokubambisana Ukuze Ulingane Nomsindo Wakho
Emva kokuba ufumene ubuncinane enye ingcamango okanye ezimbini, ukuvakalelwa ngokomzimba, kunye nokuziphatha okuxhumene nomoya ozivelayo, ungaqala ukucinga ngolu hlobo lwesicwangciso esilungele ukuyilawula.
Ngokomzekelo, ukuba ufumana imvakalelo ebangela ukunyuka kwentliziyo kunye nokuxhatshazwa kwemisipha, unokufuna ukuzama isicwangciso esichukumisayo sokuzisa ezo zimbilini, ezifana nokuphumla kwemisipha okanye ukuphefumla .
Ngoku ukuba ufunde indlela yokujonga iimvakalelo zakho ze-PTSD, ngokuqinisekileyo, uzive ungcono ngokuzilawula. Ngethamsanqa, unokukhetha ukusuka kumanqanaba amachiza aphilileyo .
Imithombo:
I-Gratz, i-KL ye -Emotion Regulation Group Group . Inkcazo yonyango enganyathelwanga. 2008.
I-Linehan, incwadana yoqeqesho lwezakhono zeMM yokuphatha ingxaki yomntu ongapheliyo . I-New York: I-Guilford Press. 2013.