Ukunyamezela ukukhathazeka kukukwazi ukujamelana nokukhathazeka kwengqondo
Ukunyamezela ngokunyamezela kwiimeko zokuhamba kwengcinezelo emva kokuhamba kwengcinezelo kuqhelekile. Ukunyamezela ukuxinezeleka kuchazwa njengento ekhoyo okanye ebonakalayo yokumelana nokukhathazeka kwengqondo. Ukunyamezela ukukhathazeka kubaluleke kakhulu. Nangona kunjalo, uphando oluninzi lufumene ukuba abantu abane- PTSD balwa nokunyamezela okukhulu.
Oku akumangalisiyo kuba abantu abane-PTSD bahlala becinga imizwa engathandekiyo, njengentloni, ukwesaba, umsindo , ukukhathazeka, ityala, nokudabuka .
Iimvakalelo ezinzulu zinokuba nzima kakhulu kwaye zisoyike ukuva. Iimvakalelo ezinamandla, kunzima ukuzilawula. Ukongezelela, xa iimvakalelo zinamandla, kunokuba nzima ukufumanisa ukuba ziphi iimvakalelo ezithile. Oku kunokukwenza ukuba iimvakalelo ziveke ngakumbi, zingabonakali kwaye zingabikho kolawulo.
Ngenxa yoko, amava amaninzi angamava ahlala ekhokelela abantu abane-PTSD ukuba baziphathe ngendlela engafanelekanga ekuncedeni ukuba bafumane ukuphunyulwa ngokukhawuleza kule mvakalelo, njengokuzilimaza ngokuzikhethela, ukutya ngokutya , ukusetyenziswa kweziyobisi okanye ezinye iimpawu zokuziphatha . Nangona ezi ziphatho zingenise ukufumana uncedo olukhawulezileyo, luhlala ixesha elifutshane kwaye ukuxinzezeleka kudla ngokuphindaphindiweyo.
Ngenhlanhla, kukho iindlela onokunyusa ngazo ukunyamezela kwakho.
Ukuphucula ukuxhatshazwa
Kukho iindlela ezahlukeneyo zokuphucula ukunyamezela kwakho. Okokuqala, xa unako ukwandisa ukunxibelelana naye, yamkela , kwaye uyayiqonda imvakalelo yakho , ingabonakali kakhulu.
Kukho ubuninzi bezakhono zokujamelana ezinokukunceda kule nto, kubandakanywa i- journaling , ingqondo yeemvakalelo kunye nokuvezwa . Ukongezelela, izakhono zokufunda ezijolise ekunciphiseni iimpendulo ezimbi kunye nokuvavanya iimvakalelo zakho (ezibizwa ngokuba yimvakalelo yesibini ) kunokukwenza uvakalelo luve lukhulu kwaye lukhuni.
Ngokusebenzisa ezi zakhono, ungazivakalelwa kangangoko ukuba ufuna ukufumana ukuphuphuma kwangangoko kwimvakalelo yakho.
Kwakhona kunokuba luncedo ukuqapha iimvakalelo zakho ukwenzela ukuba unengqiqo engcono yezinto ezibangela iimvakalelo ezithile. Oku kunokukwenza ukuba iimvakalelo zivelele ngakumbi. Ngokuzi ukuba zeziphi iintlobo zezinto ezibangela ukuba uzive, unokucwangcisa phambili ukujamelana neemvakalelo ngendlela ephilileyo. Ukuphazamiseka kwesinye isicwangciso esinokukunceda "ukucima" amava amaninzi evelele. Ukuphazamiseka kuyisicwangciso esiluncedo xa usesimweni apho ungeke ukwazi ukusebenzisa ezinye izicwangciso zokuphepha, ezinjengokusebenza ngexesha okanye esikolweni.
Ukunyamezela Ukunyamezela
Ezinye unyango ziye zafunyanwa ukwandisa ukunyamezela. Ulwaphulo lokuziphatha (okanye i-DBT) lunikeza ubuninzi bezakhono ezahlukeneyo ezijolise ngqo ekunyuseni ukunyamezela. Ukongezelela, ukufunyaniswa kwamathuba okungafunyananga kubonakala kunceda ekunyuseni ukunyamezela ukuvalelwa kwangaphakathi (umzekelo, ukwanda kwenani lentliziyo, ukuxhatshazwa kwemisipha) edla ngokudibanisa namava amaninzi.
Ukwandisa ukunyamezela kwakho iimvakalelo kunokuba yinkqubo ende kwaye inzima. Ekuqaleni, kunokunxininiseka kakhulu ukudibanisa nemvakalelo yakho.
Nangona kunjalo, xa unako ukwenza oko, kulula ukuyifumana. Ukunyamezela ukukhathazeka kufana nesisu. Xa usebenza ngakumbi kuyo, amandla akho okunyamezela ukunyamezela uya kuba. Njengoko uqala ukusebenza ukwenzela ukwandisa ukunyamezela kwakho, kunokuba luncedo ukufikelela kubahlobo kunye nosapho ukuxhaswa okanye usebenze nomgqirha. Oku kungenza inkqubo iziva ikhuselekile kwaye ingakhathazeki. Kukho inani lewebhusayithi ekhoyo enokukunceda ukuba ufumane umphathiswa wengingqi yakho.
Imbekiselo:
Vujanovic, AA, Bernstein, A., & Litz, BT (2011). Uxinzelelo olunzima. KuMJZvolensky, A. Bernstein, & AA Vujanovic (Eds.), Ukunyamezela Inkxalabo: Inkolelo, uphando, kunye nezicelo zeeKlinikhi (iphe. 126-148). I-New York: I-Guilford Press.