Funda indlela Uloyiko Oluphezulu Lokwenza Ukholo lunokukunceda ngayo i-PTSD yakho
Uloyiko lolawulo oluphezulu luluhlu owenzayo lwezinto ezibangela ukuba uzive uloyiko okanye uxhalabile. Emva kokuba ubhale phantsi, ubabala - ukusuka kwinto eyenza uzive ungenwayiko okanye uxhalabise kwinto eyikhathazayo kakhulu.
Ukuba une- posttraumatic disorder disorder (PTSD), uluhlu lwakho luya kuba ikhathalogu yeemeko, imifanekiso, iingcamango, iinkumbulo kunye nezinye izinto ezinxulumene nesiganeko sakho esibuhlungu.
Ukholo Oluphezulu Olusebenza Kuloluphi Uloyiko?
Ngokuqhelekileyo isetyenziswe kwi- PTSD yonyango , ukwesaba ulawulo lwakho lukhokelo lwakho lokuzibonakalisa ngokuzenzekelayo kwiziphumo zakho ze-PTSD, ngokuqala ngokunciphisa ubuncinane kunye nokuhambisa phantsi uluhlu.
Injongo: ukunciphisa ukuphepha kwakho kwezinto ezibangele ixesha - kwaye ufumane ubomi obuninzi ngenxa yoko.
Ngokomzekelo, ibhinqa eladlwengulwa lingase liqale, ekuqaleni koyika ukwesaba, ngokubukela iinkqubo zethelevishini ezibandakanya ukuhlaselwa ngokwesondo. Njengoko uhlala ekhululekile xa ebona loo mava, uhlalisa uluhlu lwakhe, athole ukuzithemba, ade asebenze ngokuphumelelayo nempahla yakhe yokugqibela: ngokuqinisekileyo ukutyelela indawo apho kuhlaselwa khona.
Ziyintoni i-Exposure Therapy?
Ulwaphulo lwamayeza lubonisa unyango lwe-PTSD olujolise ekuncedeni "ukungafundanga" ukuziphatha okufundwayo (okuqhelekileyo ukuphepha ) okwenza okuncinci okanye akukho nto kukukunceda ukujamelana neengxaki ezibangele ukukhathazeka kwePTSD.
Ngokuqinisekileyo, kuyaqondakala ukuba, emva kwesiganeko esibuhlungu , ungathatha isinyathelo ukukhusela iimeko ezibonakala zisongela, nangona zingenako. Ngokuqhelekileyo ufuna ukuthintela ukulimala kwakho kwangaphambili ukuba kungenzeki kwakhona; Kungokuthi ukuphepha ukwesaba nokukhathazeka kwakho akuyona indlela efanelekileyo yokuyenza.
Nangona kunjalo, ukuba uphephe ukukhupha i-PTSD yakho, ungazi phantsi. Ukuphepheka kukufuna ukukhusela okufanayo, ukuphendula okukhuselayo. Kodwa kubalulekile ukwazi ukuba kwi-PTSD, njengoko ukuziphatha kokuphepha kukugqithiseleyo, umgangatho wobomi unganciphisa.
- Umzekelo, unokulahlekelwa intsebenziswano kunye nosapho kunye nabahlobo okanye unenkathazo emsebenzini okanye ngobudlelwano.
- Ukongezelela, ukuphepha iimpawu zakho ze- PTSD kunokuzenza zizinamathele ngokude okanye zibe zibi nakakhulu.
Ngethamsanqa, ukunyangwa kwamayeza kunye nokusetyenziswa koyiko lobukhosi kunokusebenza ngempumelelo ekuncedeni ukujamelana noyiko kunye nexhala kunye nokufikelela kumava amatsha ngokuzithemba ngakumbi.
Ukongezelela ukwesaba ulawulo oluphezulu, i-therapists-treatment therapists ihlala isetyenziswa ngamasu alandelayo.
KwiVivo Exposure
Ukuchaswa kwe-vivo kujongene ngqo nezinto zakho, izinto, okanye iimeko eziphantsi kokukhokelwa ngumgqirha. Umzekelo, umfazi ophethe i-PTSD oyikayo indawo apho wayehlaselwa ngokwesondo (mhlawumbi into eyoyikisayo kunokwesaba kwakhe ubuchule) angancediswa ngumphengululi wakhe ekuya kuloo ndawo kwaye ngokukhawuleza ejongene nalezo nkxalabo - ecinga ukuba ukhuselekile ukwenza kunjalo.
Ukubonakaliswa komfanekiso
Ukubonakaliswa kwemifanekiso kunokunceda "ngokuthe ngqo" ubhekane noyiko lwakho kunye nokuxhalabisa ngokuzibiza ngokucinga kwakho.
Kutheni usebenzise le ndlela kuneendlela zokuphila kwangempela? Esinye isizathu sinokuthi ukuba imeko yangempela-bomi ayisekho okanye iyingozi kakhulu - umzekelo, amava okulwa.
Ukubonakalisa okungahambiyo
Ukuvezwa kokungahambi kakuhle kwakusungulwe ekuqaleni ukuphazamiseka kwesifo sengqondo. Nangona kunjalo, uphumelele kunyango lwe-PTSD.
Le nqubo inokukunceda ukuba ubhekane neempawu zomzimba ozoyikrakrayo, ezifana nokuphefumula okufutshane okanye intliziyo esheshayo. Ngokomzekelo, ukuba ubhale uluhlu lokuphefumula ngoloyiko lwenkokheli, umgqirha wakho unokumisela imeko ekhuselekile kwaye elawulwayo (ukuthabatha, ukuphefumula ngokukhawuleza), usebenze uze uphefumule ngokukhawuleza, ubambe umoya, okanye uphefumle nge-straw.
Ngaba Unokuzama Ulwaphulo Lwezonyango?
Mhlawumbi ucinga ukuba unyango olusasaza luvalo luyingozi. (Emva kwakho konke, mhlawumbi usebenze kanzima ukukhusela i-PTSD yakho.) Kodwa ngokwenene unjengamanye unyango lwe-PTSD enokukunceda uxhulumane kunye kwaye unqobe iimeko, iinkumbulo, iingcamango kunye nemizwa eyoyikisayo kwaye ikugcine ukuba uphile ubomi obupheleleyo.
Ngenxa yokwesaba ulawulo oluphezulu lokukukhokela, uya kuthemba ukuba uhamba ngokunyanga kweyeza ngokuzithemba ukuba uphatha kakuhle i-PTSD yakho.
Eyaziwa ngokuba ngu: Ukuxhalabisa kwi-Hierarchy