Ingqiqo yinto malunga nokuthintana noMama
Ukusebenzisa ingqiqo ingaba yindlela ecacileyo yokujongana nesifo sakho sengxaki yokuphazamiseka kwengxaki (PTSD) . Abantu abane-PTSD ngamanye amaxesha banomuva ngathi kunzima ukufumana umgama kunye neengcinga ezingathandekiyo . Basenokuziva bexakekile kwaye bephazamiseke ezi ngcamango. Ngenxa yoko, abantu abaninzi abane-PTSD bafumana ukuba kunzima ukugxila ingqalelo kwizinto ezibaluleke kakhulu ebomini babo, njengobunxulumano kunye nosapho kunye nabahlobo okanye ezinye izinto ababenokuyithandayo.
Ukuqonda kunokunceda abantu babuyele ekuthinteni nomzuzu wamanje, kunye nokunciphisa umlinganiselo abaziva belawulwa yiengcamango nezikhumbuzo ezingathandekiyo.
Yintoni Engqondweni?
Ngokucacileyo, ukucinga ngokuphathelele ekuthinteni ngokupheleleyo kunye nomzuzu wamanje kwaye uvuleleke kumava njengoko beza. Ingqiqo iye yajikeleza iminyaka. Nangona kunjalo, iingcali zempilo yengqondo ziqala ukuqaphela ukuba ukuqonda kunokufumana uncedo oluninzi kubantu abajongene nobunzima obufana nokuxhalaba nokuxinezeleka.
Izifundo Ezingqondweni kunye nePTSD
Njengoko kunjalo nangamaqela amaninzi "unyango" njengengqondo, uphando luye lwaqala ukuhlolisisa iintlobo zabantu abaneengxaki zokuxhalaba ezifana nesifo sengqondo esisemva kwesifo. Oko kwathiwa, uphando olwenziwa ngoku lubonisa ukuba kukho inzuzo ebalulekileyo yale nkqubo.
Ingqiqo iboniswe ukuba yinkqubo yokunciphisa ingcinezelo ngokubanzi, kodwa kukho ezinye iindlela ezisebenzela abantu abane-PTSD.
Uphando olutsha lubonisa ukuba ukukhumbula kunokuncedisa ukunciphisa ubuhlobo phakathi kokucinga kwe-maladaptive kunye noxinzelelo lwe-posttraumatic.
Izakhono Zengqiqo
Ingqiqo yenziwe ngezakhono ezininzi, zonke ezifuna ukuzenza. Ezi zakhono zichazwe ngokufutshane apha ngezantsi:
- Ukwazisa
Esinye isakhono sengqondo sifunda indlela yokugxila ingqalelo kwenye into ngexesha. Oku kubandakanya ukuqaphela kunye nokwazi ukuqaphela zonke izinto ezenzeka malunga nawe (umzekelo, izinto kunye nezandi), kunye nazo zonke izinto ezenzeka ngaphakathi kwakho (umzekelo, iingcamango neemvakalelo).
- Ukungaqwalaselwa / Ukungabonakali
Olu buchule lugxininise ekujongeni amava akho ngendlela engafanelekanga. Oko kukujonga nje izinto ngeendlela eziphambili ngokuchasene nokuzibiza ngokuthi "zilungile" okanye "zimbi." Inxalenye ebalulekileyo yeli buchule yenzalo. - Ukuba Ngomzuzu Wethu
Ingxenye yokucatshulwa kukuthintana nomzuzu wamanje ngokuchasene nokubanjwa kwiingcamango malunga nexesha elidlulileyo (elibizwa nangokuthi ukuhluthwa ) okanye ikusasa (okanye ukukhathazeka). Into ebalulekileyo yolu buchule yinto ethatha inxaxheba ekusebenzeni kumava kunokuba nje "uhamba ngeendlela" okanye "unamathela kwi-pilot-pilot." - Ingqondo yoMqala
Olu buchule bengqondo lujolise ekuvuleleni amathuba amasha. Kwakhona kubhekisela ekuqwalaseleni okanye ekujongeni izinto njengoko kunjalo ngokwenene, ngokuchasene noko sicinga ukuba ziyiyo okanye zivavanya ukuba zibe. Ngokomzekelo, ukuya kwimeko kunye nombono ongaphambili wokuthi izinto ziya kuvela njani zinokulubala umbala wamava akho. Oku kunokukunqanda ukuba ungathintana namava okwenyani.
Ukusebenzisa Ingqiqo
Ingqiqo ithatha isenzo. Abanye abantu banokuyeka ixesha lokuzigcina bengqondweni, njengokuzinikela ixesha lokusebenzisa ingqondo ngokuphefumula okanye iingcamango zabo .
Nangona kunjalo, into entle ngokuphathelele ingqondo kukuba unokwenza oko nantoni na kuyo yonke imihla yakho. Ngokomzekelo, unokuzisa ulwazi oluthileyo esenza rhoqo ngaphandle kokucinga, njengokutya (ukucinga okudliwayo), ukuhlamba izitya, ukupheka, ukuthatha isitya okanye ukuhlamba, ukuhamba, ukuqhuba imoto okanye ukuphulaphula umculo .
Unokufisa ukuqala ngokuzama ezi ngcamango ngokubandakanya ingqondo kwimpilo yakho yansuku zonke. Ngaphambi kokucinga oku kunzima kakhulu, zama ezi sixhenxe zemihla ngemihla engqondweni ongayenza phantse nayiphi na ixesha naphi na, kwaye uqhubeke ukusuka apho.
Njengoko uhamba malunga nosuku lwakho, zama ukufumana amathuba amaninzi njengokuba unako ukwenza ukuqikelela. Xa usebenza ngokwengeziwe, kuya kuba lula ukuzazisa ukuqonda kwakho kumava obomi bakho, ekugqibeleni unokukunceda ukujamelana neempawu zakho ze-PTSD.
Ekugqibeleni, unokucinga ngeteknoloji njengento eyahlukileyo yinto efanelekileyo yokukhumbula. Kanti kulabo abathanda ukudibaniswa, unokufumanisa ukuba kukho iindlela ezininzi zokuzibeka ngeteknoloji engqondweni. Isibhakabhaka ngokwenene sinomda, kwaye ngokungafaniyo "nonyango" lweemvakalelo ezixhalabileyo, ukucinga ngokuqhelekileyo kudla ngaphandle kwemiphumo kunye neyona nto ihamba phambili, ikhululekile.
Imithombo:
Amabhanki, K., uNewman, E., noJ. Saleem. Ingqwalaselo yoPhando malunga noNgeniso olusisiseko lokuSingatha iMpawu zokuPhathwa kweziThuthi zoThutho lwe-Posttraumatic: Uhlolo lokuHlola. Journal of Clinical Psychology . 2015. 71 (10): 935-6.
Khusid, M., noMnu Vythilingam. Uxanduva Lokumangalisa Ukucamngca NjengeCandelo Lophuhliso Lokuzimela, Icandelo 1: Impembelelo Yokliniki Yokuxinezeleka, Ukukhathazeka Kwangemva Kokuxinwa Kwengxaki, kunye nokuxhalabisa. LweMithi yoMkhosi . 2016. 181 (9): 961-8.
Roemer, L., & Orsillo, SM (2008). Ingqondo-kunye nokwakheka kwendlela yokuziphatha ngokusekelwe ekusebenzeni . ENew York, NY: Guilford.
Umkhumbi, J., noK. Salters-Pedneault. Ngaba Ukwamkeleka Neengqiqo Ngokulinganayo Ubudlelwane Phakathi Kweenkolelo Zengxaki Zokuxhatshazwa Neengxaki Ze-Posttraumatic? . Iingqondo zengqondo . 2017 Jan 9. (Epub ngaphambi kokuprinta).