Ubunzima beempawu ezixinzelelekileyo zokuphazamiseka kwengxaki (PTSD) zingatshintshwa ngokuhamba kwexesha, kwaye ngoko ke kubalulekile ukuqaphela iimpawu ze-PTSD zokuqala ezinokuthi zibonakalise iimpawu zakho zibangelwa okanye zibuhlungu.
Indlela yokuchonga izibonakaliso zokuqala zokuxwayisa
Ukulawula iimpawu ze-PTSD ithatha umzamo omkhulu kunye nokusetyenziswa rhoqo kwezakhono zokuphilisa.
Ngamanye amaxesha amava okuxininisa okanye utshintsho kwiimvakalelo zingenza kube nzima ukugcina ezi zakhono zokuphilisa . Ngokomzekelo, umntu ophethe i-PTSD unokuzibonela ngokuzenzekelayo ekusebenziseni iimpawu zokuphepha (umzekelo, ukuzihlukanisa nabathandekayo) okanye izicwangciso zokungabikho kakuhle, ezifana nokusetyenziswa kweziyobisi , ukuzilimaza ngokuzikhethela , okanye ukutya ngokutya . Oku kunokukhokelela kwiimpawu ze-PTSD ezibuya okanye ziba zibi nakakhulu, okanye, ngamanye amazwi, ukubuyela kwakhona. Ngenxa yoko, kubaluleke kakhulu ukufunda indlela yokubamba ukubuyela kwangoko.
Nangona igama elithi "ukuthintela ukuphindaphinda" lisetyenziswe ngokubhekiselele ekusebenziseni ukusetyenziswa kakubi kweziyobisi-oko kukuthi, umntu onenkinga yokusetyenziswa kweziyobisi uthathwa ukuba "ubuyele" xa ebuyela ekusela rhoqo okanye esebenzisa iziyobisi emva kwexesha lokuzilahla- Ixesha linokusetyenziswa kunye nezinye iimeko, ezifana ne-PTSD.
Ukuphindaphinda Ukuthintela kwi-PTSD
Ukukhusela ukukhusela kuyisethi sezakhono ezenzelwe ukunciphisa amathuba okuba iimpawu ( ezinjengezo ze-PTSD ) ziza kuba zibi okanye ukuba umntu uza kubuya ekuziphatheni okubi, njengokusetyenziswa kweziyobisi.
Izakhono ziquka:
- Ukuchonga iimpawu zokulumkisa kwangaphambili iimpawu ezinokuba ziba nzima
- Ukuqaphela imeko ephezulu yobungozi bokubuyela kuphinda
- Ukuqonda indlela iintsuku zemihla ngemihla, ezibonakalayo ezingabonakaliyo zingakubeka endleleni ukuze uphinde uphinde uphelelwe (umzekelo, ukunqumla isidlo sasemini ngelinye ilanga kunokukwenza ube sisengozini yokuba nesimo sengqondo esibi)
Unokucinga ngokuthintela ukuphindaphindwa ngendlela efanayo ngendlela ocinga ngayo ngokukhusela umlilo. Sinokuthatha amanyathelo amanyathelo okuthintela umlilo, njengokuba kucima izicima umlilo, sisebenzisa abahloli bamasi emakhaya ethu, okanye siqinisekise ukuba sihlala sisenokutshisa izinto ezivuthayo ezivuthayo okanye imithombo yokushisa. Nangona kunjalo, nangona kuthatha zonke ezi nyathelo, umlilo usekhona. Nangona kunjalo, yonke le mizamo yokukhusela yenza okuninzi ukunciphisa ubukhulu kunye nokukhawuleza kwemililo.
Ngokufanayo, kukho izinto ezininzi ongayenza ukukhusela ukubuyela okanye ukwanda kweempawu ze-PTSD. Oko kuthethwa, akuyi kuba nengqiqo ukucinga ukuba iimpawu ze-PTSD azinakuze zenzeke. Ezinye izinto azikho phantsi kolawulo lwethu. Ngokomzekelo, usenokungaziboneli ngesikhumbuzo sesiganeko sakho esibuhlungu okanye uhanjiswe kwingxoxo malunga nento ekhumbuza ngayo. Iziganeko zesiganeko esibandezelayo azikhuselekanga kwaye zihlala zihambelana nokuvuselela kwiimpawu ze-PTSD.
Sekunjalo, ngokusebenzisa izakhono zokuthintela ukuphindaphinda, unokukwazi ukubona iimpawu zokuqala zokulumkisa okanye ukunyuka kweempawu ze-PTSD, ukuvumela ukuba uthathe isinyathelo ngokukhawuleza.
Iimpawu zezilumkiso zePTSD
Iimpawu azifane zivele ziphuma ngaphandle kwebala. Ngokuqhelekileyo zilandelwa izibonakaliso ezithile.
Ezi zinto zininzi (ngamanye amaxesha izinto ezincinci) izinto, njengamava emvakalelo ethile, utshintsho kwiingcamango, okanye utshintsho ekuphatheni. Ngezantsi zibonakaliso eziqhelekileyo zokulumkisa. Qaphela ukuba nayiphi na yezi zihambelana namava akho, kodwa khumbula ukuba iimpawu ze-PTSD zeempawu kunye neempawu zihlukile.
- Iinguqu kwiindlela ocinga ngayo
"Andikhathali ngokuya kuphinda ndibe nonyango."
"Akukho nto isebenza kum. Andize ndibe ngcono. "
"Akukho mntu unomdla kum okanye oko ndikwenzayo. Iyini injongo yokuqhubeka? "
"Ndiziva ndincinane. Oku kuthetha ukuba ndiza kuphinda ndixinezeleke. " - Utshintsho kuMoya wakho
"Wonke umntu ufumana iimbilini zam kungekudala."
"Andiyi kuvuya, nangona ndihlala nabantu ababaziyo ukuba ndiyamthanda."
"Ndiqala ukuziva ndixhamle kwaye ndiphephe."
"Imoya yam iyaqhubeka ishintsha ngokukhawuleza. Kwimaminithi, ndingahamba ndiziva ndivuyiswa ngokwenene okanye ndatshwenyeka. "
- Iinguqu kwiindlela zakho zokuziphatha
"Andiyenawo amandla okunyamekela mna ekuseni. Andizange ndizenzele iintsuku. "
"Andifuni ukuba ngaphaya kwabantu. Ndiye ndazihlukanisa. "
"Ndiyaphinda ndisela kakhulu, kodwa nje ukuba ndithinte umva nje."
"Ndiqaphele ukuba ndiyathetha kakhulu kunokuba ndandisoloko ndithetha."
Ziyini Iimpawu Zakho Zesixwayiso?
Ukuqwashisa izibonakaliso zakho zobuqu kungasenza ukubuya kweempawu ze-PTSD zivakale ngakumbi kwaye zingalindelekanga. Ukuqwalaselwa kweempawu zakho zokulumkisa kukunika ithuba lokujongana nale nguquko ngaphambi kokuba ibe yinto engenakuxanduva.
Emva kokuba ufumene iimpawu zakho zokulumkisa, yiza ngesicwangciso senzo. Unokujika kwinjongo yezempilo yengqondo ukuze uncede kule nto. Umgqirha wakho okanye umfo-mpilo unokukubandakanya ngendlela ye-psychotherapy okanye "ukuthetha unyango" obizwa ngokuba nguxinzelelo lwe-inoculation , apho ufunda ukulawula iimeko ezixinzelelekileyo nezixhalabileyo.
Ekugqibeleni, phantsi kolawulo lwenu-mpilo, kufuneka ufumanise indlela onokuyenza ngayo. Ukongezelela, yinto efanelekileyo yokuxelela iimpawu zakho ezilumkiso kunye nomntu othandekayo ukuze akwazi ukujongana kwaye unokukunceda ukuba uphumelele xa umntu evuka.
> Imithombo:
> I-American Psychiatric Association. Yintoni i-Posttraumatic Stress Disorder ?: Ukonyango.
> Marlatt, GA, & Gordon, JR (1985). Ukuthintela ukukhusela: Izicwangciso zokulondolozwa kwindlela yokuziphatha kakubi . I-New York: I-Guilford Press.