9 Amanqwanqwa ekudambiseni iingcinga zokuzibulala
Unyaka ngamnye, abantu abangaphezu kwama-44,000 e-United States bazibulala. Uphando lubonisa ukuba abantu abaneengxaki zengcinezelo yokutshatyalaliswa kwangemva, okanye i-PTSD, banokuzama ukuzibulala okanye bazibulale. Izizathu zezi zinto zahlula kwiiphando kwi-PTSD nokuzibulala. Kungenzeka ukuba i-PTSD ngokwayo ibangela umngcipheko ophezulu wokuzibulala okanye ukuzibulala okanye mhlawumbi ezinye iimeko ezikhoyo zengqondo, ezifana nokudakumba okanye uxhalabisayo, zandisa ingozi.
Qaphela iinjongo zokuzibulala
Ngenxa yoko, ukuba ufumene isiganeko esibuhlungu okanye ube ne-PTSD, kubalulekile ukuba uqaphele iingcinga zokuzibulala kwaye uhlakulele iindlela zokuhlangabezana nabo. Ukubamba kunye nokujongana nale ngcamango kusenokwenzeka kunokubanqanda ukuba bangene kumzamo wokuzibulala.
Kukho izicwangciso eziliqela zokukhusela ezinokukunceda ukutshabalalisa iingcamango zokuzibulala, kodwa ungalindeli imeko engxaki ukuba uzame. Khawujonge ngoku kwaye uza kunye nesicwangciso sexesha elizayo xa ufumana iingcinga zokuzibulala. Nazi ezinye iingcebiso zokujamelana neengcinga zokuzibulala:
1. Hlala kude kwiZixhobo
Inzame yokuzibulala iya kuba yenzeke ukuba unako ukufumana lula kuwe, njengezibhamu, izitshetshe, okanye ezinye izixhobo, okanye iimichiza ezingadingekile ekhaya lakho. Susa ezi ndawo okanye uhambe kwindawo ethile apho uya kukwazi ukufikelela kuloo ndlela.
2. Yiya kwindawo ethile ekhuselekileyo
Ukuchonga indawo ezininzi oya kuzo apho ungenakukwazi ukuzilimaza khona, njengeendawo zoluntu ezifana nesitolo, ivenkile yokutya okanye ivenkile, ipaki exakekileyo, indawo yoluntu okanye i-gym.
Xa ulapho, zicwilise kuloo ndawo. Qaphela kwaye ukhumbule zonke izinto kunye nezandi ezizungezile. Ukwenza oku kuya kunceda ukubeka umgama phakathi kwakho kunye neengcinga zakho zokuzibulala.
3. Thetha nomntu oncedisayo
Inkxaso yentlalo ingaba yindlela emangalisayo yokujamelana nayo xa unengxaki. Biza ilungu losapho okanye umhlobo.
Baxelele ukuba ufuna umntu othetha naye kwaye angathanda inkxaso yabo. Sitshintsha imeko yakho ngokuzibuza ukuba unokuchitha ixesha kunye nabo.
Unokubiza umnxeba wokuthintela ukuzibulala ukuthetha nomntu oncedisayo. Ngokomzekelo, iNational Prevention Prevention Lifeline -1-800-273-TALK (8255) -iyure ezingama-24, i-hotline ye-freeline.
4. Thetha noMthetheli Wakho
Abanye abagqirha banendlela yokuba izigulane zabo ziqhagamshelane nabo ngaphandle kweseshoni ukuba zijongene neengxaki. Ukuba unogqirha kwaye unenkqubo efana nale ndawo, kufuneka uxhumane nomphengululi wakho xa ufumana iingcinga zokuzibulala. Ingcali yakho ingakunceda uhlolisise ubunzulu beemeko, kunye nokukunceda ekukhuleni ngeendlela zokuhlangabezana nalezo ngcamango.
5. Inselelo yokuzibulala
Xa abantu beziva bephantsi kwaye bexinezelekile, kuyaqhelekile ukuba neengcamango ezihambelana nale miqondo. Njengoko iimvakalelo zethu ziguquka, kuya kuba njalo iingcamango zethu. Ngoko ke, nangona izinto zingathi zithemba, le nto inokuba ngumphumo wemoya wakho kwaye kungekhona ukuba izinto ziyiyo ngokwenene.
Sebenzisa ukubeka iliso ukujonga iingcamango ezingathembekiyo kunye nocelomngeni. Ngaba akunakwenzeka ukuba isimo sakho sitshintshe? Ngaba akukho nethemba elizayo?
Ngaba uvakalelwa ngale ndlela ngaphambili, kwaye ukuba kunjalo, ngaba izinto zagqitywa? Zibuze imibuzo efana nale ukuze ucelomngeni iingcamango zakho zokungathembeki.
6. Qaphela iingcinga zakho
Enye indlela yokujamelana neengcinga zokuzibulala iyakhumbula. Thatha isinyathelo emva kweengcamango zakho uze uzibukele. Cinga ngeengcamango zakho njengamafu ekhupha esibhakabhakeni.
Zama ukungakhangeli iingcamango zakho njengezinto ezilungileyo okanye ezimbi, kodwa nje ngeengcinga okanye izinto engqondweni yakho. Ukuthabatha ingqalelo kwiingcinga zokuzibulala okanye ukungathembeki kunokubakhuthaza, kunciphisa amandla abanako ngaphezu kwezenzo zakho kunye nomoya.
7. Phatha i-Mood yakho
Uninzi lwezicwangciso zokujamelana nazo lunokukunceda ekulawuleni imizwa yakho.
Ngokomzekelo, ukubhala ngokucacileyo okanye izicwangciso zokubamba ukuzithoba kunokuncedisa ukunciphisa ubunzima bakho okanye ukuxhalabisa. Ngokuphucula isimo sakho sengqondo, unokuphucula iingcamango zakho, ukunciphisa umngcipheko wokuzibulala.
8. Yiya kwiGumbi eliPhezulu
Ukuba ezi zicwangciso zokujamelana nazo azisebenzi ukunciphisa iingcinga zokuzibulala, zibiza amapolisa okanye uye kwigumbi lakho loxinzelelo lwengingqi. Oku kuya kunkwantya, kodwa kubaluleke kakhulu ukuba uhlale uphephile kwaye uphila.
9. Fumana i-Therapist ukuba awunayo enye
Ekugqibeleni, ukuba ungenalo ugqirha kwaye ufumana iingcamango zokuzibulala, kubalulekile ukufumana uvavanyo lwezengqondo, kunye neengcali.
Iingcinga zokuzibulala ziwuphawu lokuba unokufuna uncedo olukhawulezileyo ngeempawu zakho. Unokufumana ababoneleli bezeMpilo kwi-PTSD kwindawo yakho ngokusebenzisa i-UCompare HealthCare.
> Imithombo:
> I-American Foundation for Prevention Prevention. Izibalo zokuzibulala.
> Reisman M. PTSD unyango lwabalandeli beeNqatha: Yintoni eSebenzayo, Yintoni entsha, kunye nento elandelayo. Pharmacy and Therapeutics . 2016; 41 (10): 623-634.