Fumana iindlela ezintsha zokuLawula iimvakalelo zakho
Ukuba une- posttraumatic disorder disorder, okanye i-PTSD , amaxesha ngaba unengxaki yokulawula iimvakalelo , ngamanye amaxesha unokuziva unamandla kwaye unzima ukugcina phantsi kolawulo.
Ungenzani?
Okokuqala, kunceda ukwazi ukuba awodwa. Abantu abaninzi abane-PTSD bazivakalelwa ngokwemvakalelo ngezinye izihlandlo. Kufuneka ukwazi nokuba abantu abanePTSD banamathuba okuba:
- Iingxaki ngokwamkela iimvakalelo zabo ezibuhlungu okanye ezimbi
- Ukuqonda okufutshane ngemvakalelo yabo
- Ukungakwazi ukulawula ukuziphatha okungachukumisi xa bebuhlungu
Ngethamsanqa, kukho iindlela ezininzi zokulawula iimvakalelo kwi-PTSD. Sebenzisa izicwangciso ezidweliswe ngezantsi ukuze ufumane ezo zingasebenza kuwe.
Ukuchonga Iimvakalelo Zakho
Ukulawula iimvakalelo kunzima xa ungayazi ukuba uziva ntoni ngaphandle kokuba uzive ungalawulwa kwaye awukwazi ukuqiniseka ukuba kuya kwenzeka ntoni emva koko. Ukuntula ukuqonda ngokwengqondo ngamanye amaxesha kukukhokelela kwiindlela ezingekho kakuhle zokuziva ungcono, njengale:
- Ukukhanyela uvakalelwa iimvakalelo
- Ukufuna isihluthulelo kubo ngokuziphathisa iziyobisi kunye notywala
Ngethamsanqa, kukho iindlela eziphilileyo zokulawula iimvakalelo. Baqala ngokuchonga oko uvakalelwa .
Ungayayazi njani indlela yokufumanisa iimvakalelo eza kusebenza kakuhle kuwe nawuphi na ixesha? Khangela eli nqaku ukuze ufunde okungakumbi malunga nendlela uvakalelwa ngayo kunye nendlela yokuphucula ukuqonda kwakho ngokomzwelo.
Ukusebenzisa Ukuphazamiseka Ukujongana Neemvakalelo Ezinamandla
Imvakalelo enamandla ingaba nzima kakhulu ukulawula ngethuba. Ukuphazamiseka yindlela enye yokulawula iimvakalelo Kwimeko. Isebenza ngokukunceda ugxininise ingqalelo kwindlela ovakalelwa ngayo.
Nantoni na ongayenza ukuphazamisa ngokukhawuleza ixesha lakho leemvakalelo zakho ukuze uhlawule kangangokuba banzima kakhulu kwaye kulula ukuba uphathe. Eli nqaku libonisa ubuninzi beendlela zokuphazamiseka ezilula zokufunda ukuba "ungatshintshana" ngokukhawuleza xa iimvakalelo ezinamandla ziqala ukuziva ungabikho kolawulo.
Ukwandisa Imvakalelo Emihle NgemiSebenzi Emihle
Masijongane nayo, i-PTSD ingakuhlalisa kwaye yenza ukuba uzive ukuba ubomi bakho bunalo. Unokuba uziva unxinekile kakhulu ukuba uthathe inxaxheba kwimisebenzi oyifunayo ngokuqhelekileyo.
Enye indlela yokulawula iimvakalelo ezingakhathazekiyo kunye nokukhathazeka kukunyusa inani lezinto ezilungileyo, ezonwabisayo ebomini bakho. Kukho iindlela ezininzi zokwenza oku, kuquka ukucwangcisa imisebenzi emihle kuyo yonke imihla.
Ukusebenzisa iindlela ezizithobileyo zokulawula iimvakalelo
"Ukuzihlaziya" okanye ukuzinyamekela ukulawula iimvakalelo kuquka ukusebenzisa enye okanye ngaphezulu kweengqondo zakho ezintlanu: uthinte, ukunambitha, ukuvumba, ukubona, kunye nesandi. Ezi zakhono zinokusebenza ngokugqithiseleyo xa ukungaxhatshazi okanye iimvakalelo eziphazamisayo zivela ngokungalindelekanga.
Funda iindlela ezizenzekelayo zokuzithoba ezibandakanya iingqondo zakho ezintlanu.
Ukulawula Ingqumbo Yakho
Abantu abanePTSD banokufumana amanqanaba aphakamileyo wengqumbo kunye nokucasula. Enyanisweni, ukucaphuka kubonwa njengesifo sePTSD .
Intukuthelo inokuba ngumoya onzima ukulawula. Kodwa kukho iindlela eziphilileyo zokulawula le mvakalelo enzulu. Nantsi inqaku elichaza enye indlela enjalo : ukuthatha ixesha lokuphumla ukuze unike ixesha lakho lomsindo.
Ukubhala Ukuvakalisa Imvakalelo Yakho
Ukuba unayo i-PTSD, usenokuhlala uziva ukhululekile, ungakhathazeki. Ngamanye amaxesha unokuzama "ukuphosa" okanye ukuwucima. Le " ukukhuselwa ngokomzwelo " inokusebenza ngethuba elincinci kwaye lize lenze ukukhululeka kwesikhashana. Kodwa ekuhambeni kwexesha, iimvakalelo ozama ukuzenza ziyakhula ngakumbi kwaye zibe nzima ukulawula.
Izindlela eziphilileyo zokubonakalisa iimvakalelo zakho ziquka inqubo ebizwa ngokuthi "ukubhala ngokucacileyo," oku kuthetha ukubhala malunga neemvakalelo zakho. Ukulawula iimvakalelo ngokubhala ngokuphathelele kwabo kunokukunika indlela ephephile kunye neyodwa ukuze ukhulule iimvakalelo zakho ezinzulu.
Ukujongana Neemvakalelo Zakho
Kulungile ukwazi iindlela ezininzi zokulawula iimvakalelo. Kodwa awona onke asebenza kuzo zonke iimeko zengqondo. Uyazi njani ukuba isicatshulwa ocingileyo siya kusebenza?
Enye indlela yokugweba ukusebenza kweyiphi na inqubo yokulawula iimvakalelo kukuzibeka iliso ngenjongo yokwandisa ukuqonda kwakho ngokomzwelo. Landela amanyathelo kweli nqaku ukudala ifomethi yakho yokujonga i-emotion .
Ukulawula Ukuxhalabisa Ngefuthe Elikhulu
Ukuphefumla ? Ewe! Kungathi kutyhilile, kodwa abantu abaninzi abaphefumli kakuhle. Ukuba unayo i-PTSD, ukufunda iindlela zokuphefumula okunzulu kunokukunceda ukhusele uxinzelelo kunye noxinzelelo.
Ukuphefumlelwa ngokwemvelo kubandakanya isithsaba sakho, isisundu esikhulu esiswini sakho. Xa uphefumula, isisu sakho kufuneka siphume. Xa uphefumula, isisu sakho sifanele siphumelele. Abantu abaninzi abaphefumli ngolu hlobo kwaye kunoko basebenzise isifuba namagxa abo, kubangele ukuphefumula okufutshane kunye nokunyamezela oku kunokunyusa uxinzelelo kunye nokuxhalabisa.
Nangona ungazange ukwazi ngokuphefumula ukuze kube ngoku, akukhawulezi ukuqala. Zenzele lo msebenzi olula ukuphucula ukuphefumla kwakho .
Ukunciphisa uxinzelelo kunye nokuxhalabisa nge-Progressive Muscle Relaxation
Ukusebenzisa ukuzithoba umzimba kunokuba yindlela ephumelelayo yokunciphisa uxinzelelo kunye nokuxhalaba. Ngomnye umsebenzo onjalo, ukuphumla kwemisipha yokuqhubela phambili, uqala ukuhamba kwaye ukhulule amaqela ahlukeneyo emzimbeni wakho.
Eli nqaku lithatha isenzo sokuphumula esilulayo esilula kwaye sisebenzela abantu abanePTSD.
Ukufuna iNkxaso yeNtlalo
Ukufumana inkxaso yokulawula iimvakalelo kunokuba yinto ebalulekileyo ekuncedeni ukujongana nemiphumo emibi ye-PTSD. Ukuthetha nabantu abanika inkxaso kwizithuba zoluntu kunemiphumo emibili ebalulekileyo: Kukuvumela ukuba uveze iimvakalelo zakho kwaye ufumane impendulo yokuqinisekisa .
Nangona kunjalo, ukuthetha kunye nabani na onokuthi akunakunceda. Ungabonakalisa njani abo bajikelezeyo abanokunika inkxaso oyifunayo? Enye indlela ukufunda iimpawu ezibalulekileyo zobudlelwane obuqinileyo kunye nokufuna abantu abanabo.