Iindlela zokuphazamisa ziyakunceda ukuba uhlale unamandla
Ukusetyenziswa ngokufanelekileyo kwamasu okuphazamisa inokubangela inzuzo ekuncedeni abantu ukuba banyamezele iimvakalelo ezinamandla kwaye zingakhathazeki. Yintoni ekuphazamisayo kunye nantoni na imizekelo yokuphazamiseka okunokuba luncedo?
Iimvakalelo, Ukuphazamiseka, kunye neNgxaki yokuPhathwa kwengcinezelo yokuPhathwa kweNtlungu (PTSD)
Abantu abanesifo sengxaki yokuxinwa kweengxaki (post-traumatic disorder disorder) (i-PTSD) bahlala benamava kakhulu kwaye bengakhululeki , njengokwesaba, umsindo, intlungu, kunye neentloni.
Ezi mvakalelo zinzima kunzima ukujamelana nazo, kwaye ngenxa yoko, zingakhokelela abantu abane-PTSD ukusebenzisa izicwangciso zokulwa nokungahambi kakuhle, ezifana nokusetyenziswa kotywala okanye ukusebenzisa iziyobisi . uvakalelo olunzulu, oku kulungiswa kwesikhashana. Ekusebenziseni ixesha elide, ukusetyenziswa kotywala nokusetyenziswa kweziyobisi kudla ngokukhokelela kwiimvakalelo ezinzulu kunye nezinye iingxaki.
Ngenxa yoko, kubalulekile ukuba ufunde indlela yokujamelana nemvakalelo enamandla kakhulu ngeli xesha usebenzisa izakhono zokujamelana nokungazibeka emngciphekweni wexesha elibi. Esinye isakhono sichaphazelekayo.
Yintoni ephazamisayo?
Kanye njengoko igama libhekiselele, ukuphazamiseka nantoni na eyenzayo ukwenza ingqalelo kwesikhashana kwimiva enamandla. Ngamanye amaxesha, ukugxininisa emoyeni onamandla kunokukwenza ukuba uzive unamandla ngakumbi kwaye ungaphumelelwanga. Ngoko ke, ngokuphazamisa okwethutyana, ungase ubeke imvakalelo ethile ixesha lokunciphisa ngamandla, okwenza kube lula ukulawula.
Yiyiphi Insalela ayikho
Inxalenye ephambili yale nkcazelo engenhla yokuphazamiseka yigama, "okwethutyana." Ukuphazamiseka akusiyo ukuzama ukuphepha okanye ukuphepha ukuvakalelwa. Ngokuphazamiseka, kubonisa ukuba ekugqibeleni uza kubuya kwintlungu onayo. Emva koko, xa ubukhulu boluvo luyancitshisiwe, uzakuzama ukusebenzisa esinye isakhono ukulawula imvakalelo, njengokubhala ngokucacileyo .
Ukuphazamiseka kunokukugcina ukhuselekile ngethuba ngokuthintela ukuziphatha okungalungile (njengokusetyenziswa kweziyobisi okanye ukuzilimaza ngokuzikhethela ) ezenzeka ekuphenduleni umuzwa onamandla, kunye nokwenza uvakalelo lunzima ukujamelana nokuhamba ixesha elide.
Ngaba Ukuphazamiseka Kusebenza Ngempela?
Kungabonakala kucacile ukuba ukukhupha ingqondo yakho kwimeko enokubangela ukuba luncedo, kwaye uphando luxhasa le nto. Ukuphazamiseka kubonakala kuyincedo ekulawuleni iimvakalelo kungekhona nje ngeengxaki ezinxulumene noxinzelelo, ezifana ne-PTSD kodwa ngexinzelelo kunye nosizi olunzima.
Kubonakala ukuba kukho isiseko somzimba esinokukunceda ukuchaza ezi ziphumo. Iingcali zenzululwazi ziye zafumanisa ukuba izakhiwo ezithile kwingqondo zihlobene kakhulu ne-PTSD .
I-amygdala (inxalenye yesimilly system) ibonakala ikhutshwe ngaphezu kwabantu ababhekene ne-PTSD. Le ngxenye yengqondo icingelwa ukuba ixanduva lokukhumbuza iinkumbulo kunye nezimpendulo ezimiselweyo ukwesaba. Izifundo ziye zafumanisa ukuba ukuphazamiseka kunako ukunciphisa ukusebenza kwe-amygdala. Ukuphazamiseka kubonakala ukudala utshintsho kwezinye iindawo ze-cortex zangaphambili ezichaphazelekayo yi-PTSD.
Yintoni Ndingayenza Ukuze Ndiphazamise?
Kukho izinto ezininzi onokuzama ukuziphazamisa ngazo.
Uluhlu olungezantsi zizinto eziqhelekileyo zokuphazamiseka.
- Bala emuva emva kwenani elikhulu ngeesisixhenxe okanye enye inamba (umzekelo, 856, 849, 842, 835, njl.).
- Thatha inxaxheba kumdlalo omnandi kunye nocelomngeni ofuna inqanaba elithile lenkathalo, njengelinye iphazili ye-crossword okanye i-Sudoku.
- Gxininisa ingqalelo kwimeko yakho. Yithi yonke imibala egumbini. Zama ukukhumbula kunye nokukhumbula zonke izinto ozibonayo kwigumbi.
- Yenza into yokudala. Dweba umfanekiso okanye wakhe umzekelo.
- Yenza imisebenzi ethile, njengokucoca indlu, ukuhlamba okanye ukuhlamba izitya.
- Funda incwadi enhle okanye ubukele i-movie ehlekisayo.
- Shayela okanye ubhale ileta kumhlobo omhle okanye ilungu losapho.
- Ukuzivocavoca.
- Hamba ukuthenga (nokuba ngaba kuthengwa kwefestile kuphela).
- Thatha inxaxheba ekuziphatheni okuzithobileyo .
- Yenza umqondo . Gxininisa ekuphefumuleni kwakho.
Ukufumana iziphazamiso zakho
Zama ukuza lwakho uluhlu lwemisebenzi yokuphazamisa onokuyisebenzisa xa ufumana imvakalelo enamandla enzima ukujamelana nalo mzuzu. Xa unako ukwazi ukuza, uguquguqukayo unako ukuza kunye nomsebenzi ongcono ngokuxhomekeka kwimeko okhoyo kuyo. Oku kungathi ufune ukunyanzeliswa kunye nokufakelwa okokuqala ekuqaleni, kodwa ngexesha uya kufumana ukuphazamiseka ekubeni kunzima iimvakalelo ziba lula kwaye ziphantse zizenzeke.
Ngamanye amaxesha siye sachitha ezinye iindlela ezilula zokuhlangabezana neemvakalelo zethu. Kuphantse kufana nokuba kufuneka usebenzise ngaphezulu-okanye ukunyamezela imiphumo emibi yonyango-kuthetha indlela yokwelapha iza kusebenza kangcono. Ngombulelo, izifundo zisixelela ukuba le "yinto enokuba yinto enyanisekileyo" isakhono sokusingatha iimvakalelo ezinzima ngokwenene-xa zidibaniswe neprogram yonyango enzulu yokukunceda, kwaye ekugqibeleni uyaphumelela, ngePTSD.
Imithombo:
Aubry, A., Serrano, P., noN. Burghardt. Iinkqubo zeMolcular of Stress-Incuced Increases In Fear Ukuhlanganiswa kweMemori kwi-Amygdala. Imida kwiNzululwazi yokuziphatha . 2016. 10: 191.
Moyal, N., Henik, A., noG. Anholt. Izisombululo zeCognitive zokuLawula iimvakalelo - Izikhokelo zangoku kunye neZikhokelo zexesha elizayo. Umda weeNgqondo . 2014. 10: 1019.
Usuberg, A., Thiruchselvam, R., noJ. Gross. Ukusebenzisa Ukuphazamiseka Ukulawula Umoya: Iingcaciso ezivela kwi-EEG Theta Dynamics. I-International Journal ye-Psychophysiology . 2014. 91 (3): 254-60.