Ukuchonga, ukuPhatha, nokuKhenketha iziThuthukiso eziPhezulu ngePTSD
Ukuba unayo i-PTSD, usenokuba ngumngcipheko omkhulu wokubandakanyeka kwimilinganiselo ethile yokuziphatha, njengokuzilimaza ngokuzikhethela . Ngoko ke, kunokubaluleka ukufunda iindlela eziphilileyo zokulawula izibongozo zokuzibandakanya kulezi ziphatha.
Ziziphi Iingxaki Zomdla?
Ukuziphatha okuphazamisayo yiyo eyenzeka ngokukhawuleza ngaphandle kokulawula, ukucwangcisa, okanye ukuqwalaselwa kwemiphumo yaloo mpawu.
Ukuziphatha okuphazamisayo kudla ukudibanisa nemiphumo emihle (umzekelo, ukukhululeka entlungu). Nangona kunjalo, kwixesha elide, kunokubakho nemiphumo emibi, efana nokukhathazeka okukhulu okanye ukuzisola.
Iimpawu eziMandla eziMandla eziPhambili
Ekuqwalaseleni ukuziphatha kwakho, kunokunceda ukucinga ngezinye iindlela eziqhelekileyo zokuziphatha okuphambanisayo kunye ne-PTSD . Ingaba kukho naziphi na kwezi ndlela ojamelana ngayo nentlungu?
- Izidlo zokutya
- Ukusetyenziswa kakubi kotywala okanye ukuxilonga ( ukuzinyango )
- Ukusetyenziswa kakubi kweziyobisi (imithi okanye engekho mthethweni)
- Ukuzenzakalisa
- Iingcamango zokuzibulala
- UkuGembula
UkuLawula Iimpawu Zomdla
Kukho izicwangciso zokubambisana ezikhoyo ukukhusela iimpawu zokuziphatha. Ukuba unomdla wokuziphatha okungafunekiyo, zama enye (okanye yonke) yezicwangciso zokubambisana apha ngezantsi ukuze ubone ukuba unokufumana ingxaki engcono kwimilinganiselo engxaki.
Ziphazamise
Ukukhuthaza ukuba usebenze ngokuziphatha okungazenzisiyo kunokuqina kwaye kunzima ukujamelana nayo.
Nangona kunjalo, ezi zibongo zigqithise ngokukhawuleza ngokukhawuleza. Ngoko ke, ukuba unokuphazamisa xa ufumana unxilongo, unokukwazi ukuhlala unxilongo de udlule. Ngethamsanqa, kukho izicwangciso zokuphazamiseka eziphilileyo ezinokunceda ekukhweleni amandla okanye amava angamava.
Ukubandakanya iingqondo zakho kwiindlela zokubeka umbane , ngokuyisiseko uhlobo lokuphazamiseka, de ube usenokungena endaweni yokuziphatha okuphazamisayo kunye nokuziphatha okunempilo.
Faka iNkqubo Yakho Yempembelelo
Nangona ukuziphatha okunyanisekileyo kungakhokelela kwiingxaki zexesha elide, okwangoku, bakhonza injongo. Ngokomzekelo, banokukunceda ukujamelana nentlungu. Ngako oko, enye indlela yokuthintela ukuziphatha okuphazamisayo ifumana enye, ukuziphatha okunempilo okungayenza injongo efanayo. Iziphathamandla eziziphetheyo ezinokuthi zithathe indawo yokuziphatha iimpawu ziquka:
- Ukufuna umngane
- Ukubhala malunga neemvakalelo zakho . (Khangela amanqanaba okupapasha nge-PTSD yakho kweli nqaku)
- Hlangana neqela lakho leyeza okanye umhlobo ovela kwiqela lakho
Zama ukufumana indlela ephilileyo yokunciphisa intlungu yomzwelo engayi kuba nemiphumo emibi yesikhathi eside.
Ukuchonga iziphumo ezimbi
Sivame ukuqhutyelwa yimiphumo emfutshane yendlela yokuziphatha. Oko kukuthi, sivame ukuphinda ukuziphatha okusebenza kakuhle kuthi ngexesha, kungakhathaliseki ukuba yintoni imiphumo emibi yesikhathi eside. Ngoko ke, kunokunceda ukwandisa ulwazi lwakho ngemiphumo emibi yexesha elide lokuziphatha. Enye indlela yokwenza oku kukuzibonakalisa iinkonzo ezifutshane kunye nexesha elide kunye nokuziphatha komsebenzi.
Sitshintsha iziphumo zendlela yokuziphatha
Abantu baqhubeka bebandakanya iimpawu zokuziphatha ngenxa yokuba benza into enhle ngexesha (umzekelo, ukuthatha uxhala okanye ukwesaba). Enye indlela yokunciphisa amathuba okuziphatha okungachukumisi kukuthatha isiphumo sayo esifutshane. Ngokukhawuleza xa uqala ukuziphatha ngendlela engachukumanga, khawuleza uqhube uhlalutyo lwekhenkethi ukudibanisa nantoni na ukuba uzibandakanye kuloo ndlela yokuziphatha kwindawo yokuqala. Kuhlalutyo lwekhenketho, uzama ukuxhuma zonke iinqonkco phakathi kokuziphatha kunye nemiphumo. Amanyathelo angaquka:
- Ukuchonga ukuziphatha ukutshintsha
- Khangela oko kwenzeka ngaphambi kokuziphatha ofuna ukutshintsha
- Hlola iimvakalelo zakho neemvakalelo ngelo xesha
- Khangela ukuba iziphi iingcamango neemvakalelo zakho ezenza ufune ukwenza
- Cinga ngemiphumo eyenzekayo
Le nkqubo iya kukubuyisela ekuthintaneni nayo yonke loo mvakalelo owazama ukuyihamba nayo kwindawo yokuqala kwaye unyanzele ukuba ubhekane nayo kwaye uhlangabezane nayo kwelinye, ngendlela enempilo. Kwakhona kunokuba luncedo kakhulu ukuzivuza xa ungazibandakanyi ngendlela yokuziphendulela.
Ngaphantsi kweKujamelana nokuThuthukiswa koMoya
Ukuziphatha okuphazamisayo kunzima kunzima ukujamelana nayo; kunjalo, kwenzeka. Ukuchonga ezinye iimpawu zokuziphatha ezingathanda ukutshintsha, kwaye ngexesha elizayo uqaphela ukunyanzeliswa kokuzibandakanya kwezo zinto ziphatha ngayo, zama enye yezicwangciso zokubambisa ngentla. Kungaba nzima ekuqaleni; nangona kunjalo, ngeempumelelo zonke, kuya kuba lula kwaye kulula ukufumana iindlela eziphilileyo zokuhlangabezana ne-PTSD . Ezinye zezi zicwangciso zingabandakanya:
- Ukufunda malunga nokuxilongwa kwakho ( ukufumana ulwazi malunga nePTSD )
- Ukubona umgqirha (nakhu iingcebiso malunga nendlela yokufumana umphathiswa xa ungenayo enye)
- Joyina iqela lokuxhasa
- Ziqhelise ukuphefumula okunzulu
- Ziqhelise ukujonga iliso
> Imithombo:
> Ikontrakta, > A., iArms, C., Forbes, D., noJ. Elhai. I-Posttraumatic Stress Disorder's Underlying Measures and Relation Their Relation. I-Journal ye-Nervous and Mental Diseases . 2016. 204 (1): 20-5.
> Kent, M., Imifula, C., noG. Wrenn. I-Goal-Directed Resilience Training (GRIT): I-Biopsychosocial Model of Self-Regulation, Imisebenzi Elawulayo, kunye noKhuseleko lwaBantu (i-Eudaimonia) kwiiNgqungquthela ze-PTSD, ukuTyeba, kunye nobuhlungu obungapheliyo. ZeNzululwazi . 2015. 5 (2): 264-304.