Ukusebenzisa Ukunyamezela Ukunyamezela Ukulawula Iimvakalelo Ezinzulu
Ukunyamezela ukukhathazeka kukubona kwakho okanye ukuqonda ukukwazi ukuma uxinzelelo lwengqondo. Ukunyamezela okuxinzelelekileyo kuqhubekeka kwisiganeko sengqondo ngaphandle kokwenza okubi.
Ingaba unesifo sengqondo esisemva kwe-posttraumatic (PTSD)? Ukuba kunjalo, amathuba kukuba izinto ezininzi ebomini zenza ukuba uxinzelelo lwengqondo olunzima ukululawula.
Ngethamsanqa, ukufunda iindlela zokunyamezela ukukhathazeka kunokukwenza ukuba umehluko ontle kumandla akho okusingatha iimvakalelo ezinzima.
Iyintoni Impembelelo yoPhuculo lwangaphandle kolawulo lwabantu abakwi-PTSD?
Abantu abane-PTSD badla ngokuziva bexhalabile kakhulu, njengentloni, ukwesaba , umsindo , ukuxhalaba, inecala , nokudabuka. Ezi zinokubangela ukwesabisa, kwaye unamandla ngakumbi iimvakalelo zakho, kunzima ukuzilawula.
Unokufumanisa kunzima ukufumanisa iimvakalelo ezithile ezizivelayo-ezinokubenza bazive bekhwankqisayo, bangalindelekanga, kwaye bangaphandle kolawulo lwakho.
Uyazi ukuba abantu abane-PTSD ngamanye amaxesha bakhetha ukuziphatha okungahambi kakuhle, njengokuzilimaza ngokuzikhethela, ukutya ngokutya , ukusetyenziswa kakubi kweziyobisi , okanye ukuziphatha kakubi , njengeendlela zokujamelana neemvakalelo ezinzima. Ngelishwa, ukuxhaswa kwezi zinyathelo zibonelela ngexesha elifutshane, kwaye ukwenza izinto zibe zibi nakakhulu, iimvakalelo ezixakekayo zibuye zibuye zomelele kwaye zikhusekise ngakumbi.
Iindaba ezilungileyo kukuba ukufunda iindlela zokunyamezela izixinzelelo kunokukunceda:
- Lungiselela kwangaphambili ukujamelana nemvakalelo enzulu
- Jabulela umbono oboneleleko wexesha elide lokuhlangabezana nabo
Ziziphi Iingxaki Zokunyamezela Ziyafumaneka?
Ukuba unayo i-PTSD, unokukhetha ukusuka kwinani lezonyango ezibandakanya ukufundisa izakhono zokunyamezela. Ngokomzekelo, unyango olubizwa ngokuba yi- dialectical therapy (DBT) lunokukunika izakhono ezijolise ngqo ekunyuseni ukunyamezela.
Olunye unyango, olubizwa ngokuba lukhuseleko lwangaphakathi , lunokukunceda ukwandisa amandla akho okunyamezela iimpembelelo ezinzulu zomzimba wakho, njengokunyuka kwentliziyo kunye nokuxhatshazwa kwemisipha.
Ukuphazamiseka kunokuba yindlela efanelekileyo yokuthatha inyathelo ukwenzela ukwandisa ukunyamezela kwakho. Zininzi iimpawu ezisebenzayo nezisebenzayo zokuphazamisa kwiimvakalelo ezinzulu zigxininiswe kwiDBT. Ziquka:
- Ukusebenza. Yenza into oyonwabileyo, njengokuthatha ukuhamba kwindawo enhle. Okanye yenza into oya kwenzayo ngoku, ukuba awuzange uziva udidekile.
- Ugalelo. Phuma ngaphandle kwakho ngokugxila ingqalelo ekuncedeni abanye (umzekelo, ukuzithandela kwisikolo okanye kwikhaya lonesihlengikazi).
- The lekisa. Cinga ngethuba apho wawucinezelekile ngakumbi kunoko ngoku. Zinike udumo kunye nekhredithi ngokufumana loo ngxaki-kwaye ukwenza konke onako ukufikelela kulo.
- Ukubangela Iimvakalelo ezichaseneyo. Zibuze: Yiyiphi indlela evakalelwa ngayo ukuxinzezeleka ndivakalelwa ngoku? Emva koko yenza into eyenza uzive ukuba indlela eyahlukileyo! Umzekelo, ukuba unomsindo kakhulu, bukela umdlalo weqonga okanye i-movie ehlala ikuhlekisa.
- Ukucinga ngeBIG. Injongo kukuzalisa ingqondo yakho ngezinye iingcamango ukuze kungabikho ndawo kubandezelekileyo. Udinga uninzi lweenkcukacha kuloo nto, ngoko ucinga into enjengokuhlobisa igumbi elitsha elisekhaya ngeklasi okanye, ukuba uhlala kwisihlwele, uqikelele ukuqeqeshwa komntu ngamnye.
- Ukuzihlaziya. Usenokuba uqhelanise nale ndlela yokuqhayisa , apho usebenzise ukubona, isandi, ukuhogela, ukuthintela, kunye neengcamango ukuba "uphathe" ngokwakho ukuthuthuzela, amava amnandi. Kodwa ngeli xesha, cinga ngendlela ozoyithuthuzela ngayo umntu omthandayo ohlala kwimeko ngoku - kwaye uzithuthuzele ngendlela efanayo.
- Ukubeka Umzimba Wakho Ngokunyanisekileyo. Abanye abaqeqeshi bempilo yengqondo bacinga ngale ndlela eyona ndlela engcono yokufumana ingxaki kwiimvakalelo ezinzima. Isekelwe kwingcamango yokuba apho umzimba wakho uhamba khona, iimvakalelo zakho ziya kulandela. Ngoko hamba! Ukunyuka nokuhla kwezitebhisi. Ukuba ungaphakathi, phuma ngaphandle. Ukuba ungaphandle, ngena ngaphakathi. Umzimba wakho neemvakalelo zakho ziya kukubulela.
Njengoko ubona, ukufunda izakhono zokunyamezela ubunzima akunakukukunceda nje ukuba ufumane ubunzima bemizwelo kodwa kunokuvelisa ngakumbi uvuyo ebomini bakho. Nangona ukunyamezela okunyamezelayo okuchazwe apha akuzange kubekwe okokuqala ukuphatha i- PTSD , ukusetyenziswa kwabo ngoku kule njongo kaninzi kubangela iziphumo ezintle.
Imithombo:
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.
Contois K. (2010). Izakhono zokunyamezela ukukhathazeka: ukunceda abathengi ngamaxesha amanzima (kunye nawe). Seattle, WA: iYunivesithi yase-Washington-CHA / i-Harbourview.