Ukulungiswa kwengxaki

Uhlengahlengiso lokuphazamiseka liqela leempawu, ezinje ngoxinzelelo, ukuziva ulusizi okanye unganathemba, kunye neempawu zomzimba ezinokuthi zenzeke emva kokuba ugqithe kwisiganeko sobomi.

Iimpawu zenzeka ngenxa yokuba unengxaki yokujamelana noko. Impendulo yakho yomelele kunokuba bekulindelwe kuhlobo lomsitho owenzekileyo.

Iziganeko ezininzi ezahlukeneyo zinokubangela iimpawu zokungalungelelani. Nokuba siyintoni na isizekabani, umsitho unokuba mkhulu kakhulu kuwe.

Uxinzelelo kubantu bayo nayiphi na iminyaka lubandakanya:

• Ukufa komntu omthandayo
• Uqhawulo mtshato okanye iingxaki nobudlelwane
• Utshintsho kubomi ngokubanzi
• Ukugula okanye eminye imiba yezempilo kuwe okanye kumntu omthandayo
• Ukufudukela kwikhaya elahlukileyo okanye kwesinye isixeko
• Iintlekele ezingalindelekanga
• Ixhala malunga nemali

Izinto ezibangela uxinzelelo kulutsha nakubantu abadala abancinci zinokubandakanya:

• Iingxaki zosapho okanye ungquzulwano
• Iingxaki zesikolo
• Imiba yesini

Akukho ndlela yokuxela kwangaphambili ukuba ngabaphi abantu abachaphazeleke kuxinzelelo olufanayo abanokuthi bakhulise ukungalungelelani. Izakhono zakho zentlalo ngaphambi komsitho kunye nendlela oye wafunda ngayo ukujongana noxinzelelo kwixa elidlulileyo zinokudlala indima.

Iimpawu zohlengahlengiso lwesifo zihlala zinzima ngokwaneleyo ukuba zichaphazele umsebenzi okanye ubomi boluntu. Iimpawu zibandakanya:

• Ukuziphatha ngokungenantlonelo okanye ukubonisa isimilo esingxamisekileyo
• Ukwenza uvalo okanye ixesha
• Ukulila, ukuziva ulusizi okanye ukungabi nathemba, kwaye kunokwenzeka ukuba urhoxe kwabanye abantu
• Yeqe ukubetha kwentliziyo kunye nezinye izikhalazo zomzimba
• Ukungcangcazela okanye ukuxhuzula

Ukuba nengxaki yokuhlengahlengiswa, kufuneka ube noku kulandelayo:

• Iimpawu zibonakala ngokucacileyo emva koxinzelelo, amaxesha amaninzi kwiinyanga ezintathu
• Iimpawu zinzima kakhulu kunokuba bekulindelekile
• Akubonakali ngathi kukho ezinye iingxaki ezichaphazelekayo
• Iimpawu aziyonxalenye yentlungu yesiqhelo yokuswelekelwa ngumntu omthandayo

Ngamanye amaxesha, iimpawu zinokuba nzima kwaye umntu abe neengcinga zokuzibulala okanye azame ukuzibulala.

Umboneleli wakho wezempilo uya kwenza uvavanyo lwempilo yengqondo ukufumanisa malunga nokuziphatha kunye neempawu zakho. Ungathunyelwa kugqirha wezifo zengqondo ukuze uqinisekise isifo.

Eyona njongo iphambili yonyango kukususa iimpawu kunye nokukunceda ubuyele kwinqanaba elifanayo lokusebenza njengaphambi kokuba kwenzeke isiganeko soxinzelelo.

Uninzi lweengcali zempilo yengqondo zincomela uhlobo oluthile lonyango lwentetho. Olu hlobo lonyango lunokukunceda uchonge okanye utshintshe iimpendulo zakho kubaxinzelelo ebomini bakho.

Ukunyanga ngokuziphatha kwengqondo (CBT) luhlobo lonyango lwentetho. Inokukunceda ujongane neemvakalelo zakho:

• Okokuqala i-Therapist ikunceda uqaphele iimvakalelo ezingalunganga kunye neengcinga ezenzekayo.
• Emva koko i-Therapist ikufundisa ukuba ungayitshintsha njani le ibe yingcinga eluncedo kunye nezenzo ezisempilweni.

Ezinye iintlobo zonyango zingabandakanya:

• Unyango lwexesha elide, apho uza kuvavanya iingcinga kunye neemvakalelo zakho kwiinyanga ezininzi okanye nangaphezulu
• Unyango losapho, apho uya kudibana khona nonyango kunye nosapho lwakho
• Amaqela okuzinceda, apho inkxaso yabanye inokukunceda ube ngcono

Amayeza anokusetyenziswa, kodwa kuphela kunye nonyango lokuthetha. La mayeza anokunceda ukuba:

• Uvalo okanye ixhala ixesha elininzi
• Ukungalali kakuhle
• Kubuhlungu kakhulu okanye ukudakumba

Ngoncedo olufanelekileyo kunye nenkxaso, kuya kufuneka uphile ngokukhawuleza. Ingxaki ihlala ingahlali ixesha elingaphezulu kweenyanga ezi-6, ngaphandle kokuba uxinzelelo luyaqhubeka ukubakhona.

Nxibelelana nomnikezeli wakho ukuze ufumane idinga ukuba uvelisa iimpawu zohlengahlengiso.

Umbutho wezengqondo zaseMelika. Trauma- kunye noxinzelelo olunxulumene noxinzelelo. Ku: Umbutho wezengqondo zaseMelika, u-ed. Unyango woNyango kunye neNgcaciso yeNcwadi yokuPhazamiseka kwengqondo. Umhla we-5. IArlington, VA: Ukupapashwa kwengqondo yaseMelika; Ngo-2013: 265-290.

UPowell AD. Intlungu, ukufelwa, kunye nohlengahlengiso lokuphazamiseka. Ku: Stern TA, Fava M, Wilens TE, Rosenbaum JF, ii-eds. Isibhedlele saseMassachusetts Jikelele esiBanzi seNyango yoNyango. Ngomhla wesi-2. IPhiladelphia, PA: Elsevier; 2016: isahluko 38.