Ukulawula i-PTSD Intsingive Thoughts, Cwangcisa ukuLawula
Iimpawu ze-posttraumatic disorder disorder (PTSD) zivame ukuvela ngokungalindelekanga. Ukuba unayo i-PTSD, mhlawumbi uye wachaza ezininzi iindlela zokuziphatha, imeko kunye neziganeko ezivakalayo zokubangela iimpawu zakho. Uyabalindela kwaye ugcine kude nabo ukuba unako. Kodwa kubekho umngcipheko wokuba uzakufumana kwisimo esitsha okanye esitshintshileyo se-PTSD esichaphazelayo kwimpawu.
Ungazi njani xa usengozini yokuqala kweempawu zePTSD ? Awunayo ibhola ye-crystal, kodwa unokujonga phambili kwiindlela ezakhayo zokulindela iziphumo zePTSD kunye neempawu. Ingcamango ukuphuma phambi kwabo kwaye uthathe amanyathelo afanelekileyo ukuwaphepha okanye ukunciphisa impembelelo yabo.
Njengoko kunjalo, ulwazi lunamandla! Ulwazi kunye namanqaku angeniswe apha ngezantsi kuza kukunceda ukuba ulindele ukuba i-PTSD ibangele iimeko kwaye unciphise umngcipheko wakho ukuba iimpawu zingena endleleni yakho.
Ukulawula iingcinga ezingenakunqwenelekayo
Iingcamango ezingenakwamkelwayo kunye nezikhumbuzo, into eqhelekileyo kubantu abanePTSD, ingavela ngokukhawuleza. Baxhala ngokukodwa ukuba badibene nesiganeko esibuhlungu. Kodwa oko akusiyo yonke into: Iingcamango ezingathandabuzekiyo ze-PTSD zingabangela ezinye iimpawu ze-PTSD, ezifana nokuvusa okukhulu, okungenza imeko ibe yimbi ngakumbi. Fumana iindlela zokulawula ukuhamba kweengcamango ze-PTSD, ezifana nokusebenzisa iindlela zokuzongamela kunye nokulungisa iziphoso ekucingeni, kweli nqaku elichazayo.
Ukuchonga i-PTSD Symptom Developers
"Kwaye kwenzeka! Ngaphandle kweluhlaza!" Abantu abanePTSD badla bevakalelwa kukuba iimpawu zabo zivela ngokukhawuleza. Kodwa oko akunjalo ukuba kunjalo. Unokucinga ukuba iimpawu zakho ze-PTSD zenzeka ngale ndlela ngenxa yokuba awuqapheli ngokupheleleyo zonke izinto ezikuzungezile. Unokufunda njani ukwandisa ulwazi lwakho lwePTSD kunye ne "ukulawula" kunye neempawu zakho - ngaphambi kwexesha? Qala ngokufunda eli nqaku.
Ukujongana Nokusetyenzwa kwe-Flashbacks
Iingqapheli ziyi-PTSD eziphambili iingcinga kunye nesifo esiqhelekileyo sePTSD. Baqwalaselwa njengenye yeempawu zePTSD.
Ukuba uke wakwazi ukufumana i-flashback, uyazi ukuba unokuvakalelwa ngathi isiganeko sakho esibuhlungu sisenzeka kwakhona. Xa ucinga ukuba ubhekene nesongelo lokuqala, usenokuba usabela ngokukhawuleza nangenkani, uzama ukuphepha okanye ukuzikhusela. Usenokuzilimaza wena okanye abanye ngaphambi kokuba i-flashback iphelile. Njengabanye abane-PTSD, unokufuna iindlela zokunciphisa umngcipheko wee-flashbacks. Ukufunda okungakumbi malunga ne-flashback yakho ebangela ukuba ulwazi olukule nqaku lunokukunceda ukukhusela ezinye zazo.
Ukujamelana neNkcazo yexesha elizayo
Ngaba uye wakuva ukuthetha, "uvakalelo lwengozi ezayo"? Yiloo nto ivakalelwa ngayo i-PTSD: ivakalelo, ngenxa yeso sizathu esichazayo, ukuba ubomi bakho buya kunqunyulwa okanye awuzuze ufikelele ebalulekileyo kwimpilo, njengomtshato okanye injongo yomsebenzi.
Ukuvakalelwa ngale ndlela okwangoku kuthathwa njengempawu yokuphepha yePTSD.
Ukuba usenokuba nengqiqo yexesha elizayo, ungase uqalise ukuziva ungenathemba kwaye ungenakunceda, onokunyusa umngcipheko wokudakumba. Ezinye zeengcamango ezinokubambisa ozifumana kule nqaku zinokukunceda.
Ukunciphisa ukuPhepha kokuPhepha
Ukuba unayo i-PTSD, unokuthi uphephe iimeko okanye izinto ezithile ngenxa yokwesaba ukuba ziza kubangela iimpawu ze-PTSD ezingamnandi okanye ezingenakuthathaka. Ngelishwa, ukuphepha iziganeko kunokunyusa ukodwa kwakho kwaye kukubeka ingozi yokudandatheka. Unokunyusa nokuziphatha kwakho kokuphepha. Njani? Ngokuqhubeka ukuqinisa ingcamango yokuba kufuneka uphephe ezo zimpawu ze-PTSD. Ukuncedisa ukunciphisa ukuziphatha kokuphepha nokunyusa uqhagamshelwano kunye neziganeko ezintle kunye nemisebenzi, cinga ukuzama ubuchule obubizwa ngokuba yi- activation activation , echazwe kweli nqaku.
Ukufumana Uncedo Kwiingxaki Zokulala
Iingxaki zokulala ziqhelekileyo kubantu abanePTSD. Ziye zithathwa njenge-PTSD impawu ezixhatshazwayo-zithetha ukuba zivela kwizinga eliphezulu lokuxhalabisa.
Ukuba unayo i-PTSD kunye neengxaki zokulala, kubalulekile ukufumana iindlela zokuphucula ukulala kwakho. Iingxaki zokulala zingenza ezinye iimpawu ze-PTSD zibe zibi nakakhulu. Ukongezelela, ukulala ebuthakathaka kunokuchaphazela kakubi ukusebenza kwakho emsebenzini okanye esikolweni. Funda iindlela zokulawula iingxaki zakho zokulala apha.
Ukulawula iingxaki zeMemori
Abantu abane-PTSD banamava kakhulu kunye nokuvusa okungaphazamisa imemori kunye nokugxininisa. Oku kungakhokelela kwiingxaki emsebenzini nakweSikolo. Ngethamsanqa, kukho izakhono ongazisebenzisayo ukuphucula imemori yakho kunye nokugxininisa. Funda malunga nabo apha.
Ukulawula iimpawu ze-PTSD emsebenzini
Umsebenzi ungabangela uxinzelelo kubantu abano-PTSD. Ukuba unayo i-PTSD kwaye uchithe iintsuku zakho emsebenzini, unokufumanisa ukuba indawo yakho yomsebenzi inokubangela ukuba iimpawu zakho ze-PTSD ziqalise. Ukuba kunjalo, eli nqaku linokunceda. Yifunde ukuze ufumene izicwangciso zokubhekana nazo ongayisebenzisa ukugcina iimpawu zakho ze-PTSD zilawulwa xa usebenza.