Ukuziqhelanisa okulula ukuzisa ulwazi lwakho
Ukuzibeka iliso kuyindlela yokunceda ukulawula ingxaki yokuxinzelela emva kokuphazamiseka (post-traumatic disorder disorder) ( PTSD ) ngokuzisa ulwazi kunye neengcinga zakho. Cinga ngelinye isixhobo kwisixhobo sakho se-PTSD.
Ukuzibeka iliso kunokubaluleka obalulekileyo kubantu abanePTSD. Nasi isizathu: Sonke siyizidalwa zomkhwa. Sivame ukuhamba malunga nosuku lwethu singacingi, singazi into eninzi eqhubekayo.
Oku kunokuba luncedo kwezinye iimeko, kodwa ngamanye amaxesha, ukungabikho kokuqonda kunokusenza sizive ngathi iingcamango zethu neemvakalelo azipheli ngokupheleleyo kwaye zingenakunzima.
Asikwazi ukujongana neengcinga kunye neemvakalelo ezingenakukhathazeka-into ebalulekileyo yokujongana noxinzelelo- ngaphandle kokuqonda okokuqala ukuba zeziphi iingxaki neemvakalelo. Ukuzibeka iliso kuyindlela elula yokunyusa ukuqonda.
Funda ukuze ufunde ngeli buchule, kodwa kubalulekile, ubuchule.
Indlela yokuzimelela i-PTSD
Landela lamanyathelo ukudala ishidi lokusebenzela eliya kukunceda ulandele indlela ozivakalelwa ngayo kwiimeko ezahlukeneyo.
- Thayipha okanye ubhale ifom yokuzijonga kwaye wenze iikopi ezaneleyo ubuncinane ngeveki. Phezulu kwiphepha, yenza amakholomu amahlanu abhalwe phantsi: usuku kunye nexesha; imeko; ngcamango; iimvakalelo; zengqondo.
- Gcina le fomu kunye nawe yonke imini. Nanini na xa ufumana ingcamango engathandekiyo okanye engathandekiyo, thatha ifom uze uyizalise.
- Okokuqala, bhala usuku kunye nexesha.
- Emva koko, bhala phantsi imeko okhoyo kuyo. Ngokomzekelo, nini na iingcamango nezivakalelo ezingathandekiyo. Ngaba ubandakanyekile kwingxoxo? Ngaba ucinga ngento ethile kwixesha lakho elidlulileyo? Chaza ngokufutshane le meko.
- Emva kokuchaza imeko, bhala phantsi iingcamango onalo.
- Emva koko, bhala phantsi iimvakalelo ozivakalayo. Amagama ongawasebenzisa ukuchaza iimvakalelo zakho unokuthi: udangele, udanike, uphazamise, umsindo, uphantsi, uxhalabe, ukwantya, utywabile, uhlazo, uhlazo, umona, njl njl.
- Ngoku, bhala phantsi ukuvakalelwa okwenyama . Ngokomzekelo, isantya senhliziyo yakho sekhawuleza? Ngaba ufumana ukuxhatshazwa kwemisipha? Ngaba uziva unxilongo okanye isisu sakho sithukuthele?
- Kungenokuba luncedo ukuphinda ukhangele indlela enzima ngayo okanye ukuphazamisa le ngcamango, iimvakalelo, kunye nokuvelelwa ngokomzimba kukulinganisa ngasinye kwisikali ukususela kwi-1 (akukho nxukhuko / ingacinyiyo) ukuya kwi-10 (enzima kakhulu / enkulu).
Zama ukubeka iliso ubuncinane ngeveki uze ubone ukuba unako ukwandisa ulwazi lwakho malunga neemeko ezizisa iingcamango ezithile neemvakalelo zakho.
Iseluleko esiluncedo ekuzimeleleni kwi-PTSD
Njengoko ugcwalisa ama-sheet of worksheets, iiluleko ezilandelayo zinokukunceda kuwe:
- Ngamanye amaxesha ukuzisa ulwazi kwiingcamango ezithile kunye neemvakalelo kunokubenza bazive banzulu kwaye / okanye bexakeke. Ngenxa yesi sizathu, kunokunceda ukudibanisa ukuzongamela kunye nezinye iindlela zokunciphisa uxinzelelo, njengengqondo okanye ukuphefumla .
- Gcina kwiiphetshana zephepha ozilisebenzisayo ukubeka ingqalelo zakho iingcamango neemvakalelo zakho. Ekupheleni kweveki, khangela ukuba unokukwazi ukubona iipateni. Oko kukuthi, ngaba ulungele ukukhathazeka ekupheleni kosuku? Ngaba udla ukuziva ucinezelekile ngasekupheleni kweveki? Konke oku kubalulekile ulwazi.
- Kungaba nzima ukuba uhlukanise amava akho kwiingcamango, iimvakalelo kunye nemizwa yenyama. Zama okusemandleni akho. Xa unokwazi ukwahlula la mava omnye komnye, bhetele uya kuba nako ukuwachonga xa kwenzeka.