Umbhali: Louise Ward
Umhla Wokudalwa: 3 Eyomdumba 2021
Hlaziya Umhla: 19 Eyenkanga 2024
Anonim
10 Warning Signs You Have Anxiety
Ividiyo: 10 Warning Signs You Have Anxiety

Umxholo

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Yintoni le nto iphambili emva koxinzelelo?

Uninzi lwabantu luyazi kakuhle ingxaki yoxinzelelo lwasemva koxinzelelo (PTSD), ingxaki yoxinzelelo ebangelwa sisiganeko esibuhlungu, esifana nentlekele yendalo okanye ingozi yemoto.

Nangona kunjalo, imeko enxulumene ngokusondeleyo ebizwa ngokuba yinkathazo emva koxinzelelo lwasemva koxinzelelo (CPTSD) iya isaziwa ngokubanzi ngoogqirha kule minyaka idlulileyo. Iziphumo ze-CPTSD zoxinzelelo oluphindaphindiweyo ngaphezulu kweenyanga okanye iminyaka, endaweni yesiganeko esinye.

Ziintoni iimpawu?

Iimpawu ze-CPTSD zihlala zibandakanya i-PTSD, kunye neseti eyongezelelweyo yeempawu.

Iimpawu zePTSD

Ukubalisa amava abuhlungu

Oku kunokubandakanya ukuba namaphupha amabi okanye ukubuyela emva.

Ukuphepha iimeko ezithile

Ungaziphepha iimeko okanye izinto, ezinjengezihlwele ezikhulu okanye ukuqhuba, ezikukhumbuza ngesiganeko esibuhlungu. Oku kubandakanya ukuzigcina uxakekile ukunqanda ukucinga malunga nomsitho.


Utshintsho kwiinkolelo nakwiimvakalelo malunga nawe nakwabanye

Oku kunokubandakanya ukunqanda ubudlelwane nabanye abantu, ukungakwazi ukuthemba abanye, okanye ukukholelwa ekubeni umhlaba uyingozi kakhulu.

Hyperarousal

I-Hyperarousal ibhekisa ekulumkisweni rhoqo okanye kwi-jittery. Umzekelo, unokuba nobunzima bokulala okanye ukugxila. Unokothuka ngokungaqhelekanga yingxolo enkulu okanye engalindelekanga.

Iimpawu zeSomatic

Oku kubhekisa kwiimpawu ezibonakalayo ezingenasizathu sonyango. Umzekelo, xa into ikukhumbuza ngesiganeko esibuhlungu, unokuziva unesiyezi okanye isicaphucaphu.

Iimpawu zeCPTSD

Abantu abane-CPTSD banempawu ezingentla ze-PTSD kunye neempawu ezongezelelweyo, kubandakanya:

Ukusilela kommiselo weemvakalelo

Oku kubhekisa ekubeni neemvakalelo ezingalawulekiyo, ezinjengomsindo oqhumayo okanye usizi oluqhubekayo.

Utshintsho kulwazi

Oku kunokubandakanya ukulibala isiganeko esibuhlungu okanye ukuziva ungaziva kwiimvakalelo zakho okanye umzimba, okwabizwa ngokuba kukungazani.


Ukuzijonga okungalunganga

Ungaziva unetyala okanye uneentloni, ukuya kuthi ga kwinqanaba lokuba uzive wahluke ngokupheleleyo kwabanye abantu.

Ubunzima kunye nobudlelwane

Unokuzifumana uthintela ubudlelwane nabanye abantu ngenxa yokungathembani okanye iimvakalelo zokungazi ukuba ungahlangana njani nabanye. Kwelinye icala, abanye banokufuna ubudlelwane nabantu ababenzakalisayo kuba uziva uqhelekile.

Imbono egqwethekileyo yomxhaphazi

Oku kuquka ukuzixakekisa ngobuhlobo phakathi kwakho nomxhaphazi lowo wakho. Ingabandakanya ukuzixakekisa ngokuziphindezela okanye ukunika umxhaphazi lowo wakho amandla apheleleyo ebomini bakho.

Ukuphulukana neenkqubo zeentsingiselo

Iinkqubo zentsingiselo zibhekisa kwinkolo yakho okanye iinkolelo malunga nehlabathi. Umzekelo, ungaphulukana nokholo kwiinkolelo ekudala unazo okanye uhlakulele ukuphelelwa lithemba okanye ukungabi nathemba malunga nehlabathi.

Kubalulekile ukuba uqaphele ukuba iimpawu zazo zombini i-PTSD kunye ne-CPTSD zinokwahluka kakhulu phakathi kwabantu, kwanaphakathi komntu omnye ngokuhamba kwexesha.Umzekelo, unokuzifumana uziphepha iimeko zentlalo kangangexesha elithile, kodwa uqale ngokufuna iimeko ezinokuba yingozi kwiinyanga okanye kwiminyaka kamva.


Ukuba usondele kumntu one-CPTSD, kubalulekile ukuba ukhumbule ukuba iingcinga zabo kunye neenkolelo zabo azinakuhlala zihambelana neemvakalelo zabo. Banokwazi ukuba, ngokufanelekileyo, kufuneka babaphephe umxhaphazi wabo. Nangona kunjalo, banokuthi babambelele kwimvakalelo yothando ngakubo.

Yintoni ebangela i-CPTSD?

Abaphandi basazama ukuqonda ukuba uxinzelelo olubi luchaphazela njani ingqondo kwaye lukhokelela kwiimeko ezinje nge-CPTSD. Nangona kunjalo, uphononongo kwizilwanyana ezenzakeleyo zinokuba neziphumo ezihlala zihleli kwi-amygdala, hippocampus, nakwicortex yangaphambili. Ezi ndawo zidlala indima enkulu kwimemori yokusebenza kunye nendlela esisabela ngayo kwiimeko zoxinzelelo.

Naluphi na uhlobo loxinzelelo lwexesha elide, ngaphezulu kweenyanga okanye iminyaka, kunokukhokelela kwi-CPTSD. Nangona kunjalo, kubonakala ngathi kubonakala rhoqo kubantu abaye baxhatshazwa ngumntu obefanele ukuba ngumgcini okanye umkhuseli wabo. Imizekelo ibandakanya abo basindayo ekurhweba ngabantu ngokungekho mthethweni okanye ngokuqhubeka nokuxhatshazwa ngokwesondo sisalamane.

Eminye imizekelo yoxinzelelo lwexesha elide ibandakanya:

  • Ukuqhubeka nokuxhatshazwa ngokwasemzimbeni, ngokweemvakalelo okanye ngokwesondo
  • ukuba libanjwa lemfazwe
  • ukuhlala kwindawo yemfazwe ixesha elide
  • ukungahoywa okuqhubekayo komntwana

Ngaba zikhona izinto ezinobungozi?

Ngelixa nabani na anokukhulisa i-CPTSD, abanye abantu banokuba nakho ukuyiphuhlisa kunabanye. Ngaphandle kokuba namava abuhlungu akudala, izinto ezinobungozi zibandakanya:

  • ukugula ngengqondo, njengoxinzelelo okanye uxinzelelo, okanye imbali yosapho
  • ubuntu obuzuzwe njengelifa, obuqhele ukubizwa ngokuba sisimo sengqondo
  • indlela ubuchopho bakho obulawula ngayo iihomoni kunye nee-neurochemicals, ngakumbi ekuphenduleni kuxinzelelo
  • izinto zokuphila, njengokungabikho kwenkqubo yenkxaso eyomeleleyo okanye ukungabinamsebenzi uyingozi

Kufunyaniswa njani?

I-CPTSD iseyimeko entsha, ke abanye oogqirha abayazi loo nto. Oku kunokwenza kube nzima ukufumana uxilongo olusemthethweni, kwaye unokufumana ukuba une-PTSD endaweni ye-CPTSD. Akukho vavanyo oluthile lokuchonga ukuba unayo i-CPTSD, kodwa ukugcina ilog eneenkcukacha zeempawu zakho kunokunceda ugqirha wakho enze uxilongo oluchanekileyo. Zama ukugcina umkhondo wokuba iimpawu zakho ziqale nini kunye notshintsho kuzo ngokuhamba kwexesha.

Nje ukuba ufumane ugqirha, baya kuqala ngokubuza malunga neempawu zakho, kunye nazo naziphi na iziganeko ezixhwalekisayo kwixesha lakho elidlulileyo. Ukuxilongwa kokuqala, mhlawumbi awuyi kufuna ukungena kwiinkcukacha ezininzi xa kukukwenza ungakhululeki.

Emva koko, banokubuza malunga nayiphi na imbali yosapho yokugula ngengqondo okanye ezinye izinto ezinobungozi. Qinisekisa ukubaxelela malunga nawaphi na amayeza okanye izongezo ozithathayo, kunye nazo naziphi na iziyobisi ozisebenzisayo. Zama ukunyaniseka kangangoko unakho nabo ukuze bakwazi ukwenza ezona ngcebiso zibalaseleyo.

Ukuba uneempawu zoxinzelelo lwasemva kwengozi ubuncinci inyanga kwaye ziphazamisana nobomi bakho bemihla ngemihla, ugqirha wakho uya kuqala ngokufumanisa isifo se-PTSD. Kuxhomekeka kwisiganeko esibuhlungu kwaye nokuba uneempawu ezongezelelweyo, ezinje ngeengxaki zokuqhubeka kobudlelwane okanye ingxaki yokulawula iimvakalelo zakho, banokukufumanisa ukuba une-CPTSD.

Gcina ukhumbule ukuba unokufuna ukubona oogqirha abambalwa ngaphambi kokuba ufumane umntu oziva ukhululekile kunye naye. Oku kuqhelekile, ngakumbi kubantu abajongana noxinzelelo lwasemva kwengozi.

Inyangwa njani?

Kukho iindlela zonyango ezininzi ze-CPTSD ezinokuthi zinciphise iimpawu zakho kwaye zikuncede ukuba uziphathe kakuhle.

Unyango ngengqondo

I-Psychotherapy ibandakanya ukuthetha nonyango nokuba lilodwa okanye liqela. Ikwabandakanya ukusetyenziswa kwonyango lokuziphatha kwengqondo (CBT). Olu hlobo lonyango lukunceda uchonge iipateni zokucinga ezingalunganga kwaye likunike izixhobo zokuzifaka endaweni yazo ngeengcinga eziphilileyo, ezilungileyo.

Ugqirha wakho unokucebisa nonyango lokuziphatha, uhlobo lwe-CBT ekunceda uphendule ngcono uxinzelelo kunye nokwakha ubudlelwane obuqinileyo nabanye.

Ukunyanzeliswa kwamehlo kunye nokuhlaziywa kwakhona (EMDR)

I-EMDR isetyenziselwa ukunyanga i-PTSD, kwaye kunokuba luncedo nakwi-CPTSD. Uya kucelwa ukuba ucinge ngokufutshane malunga nomzuzu wobunzima ngelixa uhambisa amehlo akho ngapha nangapha. Ezinye iindlela zibandakanya ukuba nomntu ophepheni ezandleni zakho endaweni yokuhambisa amehlo. Ixesha elingaphezulu, le nkqubo inokukunceda ekukuvuseleleni ukukhumbula iinkumbulo kunye neengcinga.

Ngelixa kukho impikiswano ngaphakathi kuluntu lwezonyango malunga nokusetyenziswa kwayo, iAmerican Psychological Association ikwacebisa imeko yePTSD. Oku kuthetha ukuba bayacebisa kodwa ulwazi olongezelelweyo luyafuneka ngenxa yobungqina obungonelanga.

Amayeza

Amachiza asetyenziswa ngokwesiko ukunyanga uxinzelelo anokunceda kwiimpawu ze-CPTSD. Zidla ngokusebenza ngcono xa zidityaniswe nolunye uhlobo lonyango, olunjenge-CBT. Izidakamizwa eziqhelekileyo ezisetyenziselwa i-CPTSD zingabandakanya:

  • i-sertraline (iZoloft)
  • iparoxetine (Paxil)
  • fluoxetine (Prozac)

Ngelixa abanye abantu bexhamla ekusebenziseni la mayeza ixesha elide, unokufuna ukuwathatha ixesha elincinci ngelixa ufunda iindlela zokulwa.

Ndingayifumana phi inkxaso?

Ukuba nemeko engaziwa kakuhle njenge-CPTSD inokuzahlula. Ukuba uziva ngathi ufuna inkxaso eyongezelelweyo, iZiko leSizwe le-PTSD linezixhobo ezininzi, kubandakanya i-PTSD coaching app kwifowuni yakho. Ngelixa uninzi lwezi zixhobo zijolise kubantu abane-PTSD, usenokuzifumana ziluncedo kwiimpawu zakho ezininzi.

Umbutho ongenzi nzuzo Ngaphandle kwesiqhwithi unezinto ezininzi ezikwi-Intanethi, kubandakanya iforum, amaphepha olwazi, kunye neengcebiso ngencwadi, ngakumbi i-CPTSD.

Ukufundwa okuphakanyisiweyo

  • "IQumrhu liGcina amanqaku" kuthathwa njengokufuneka kufundwe kuye nawuphina umntu ophulukana noxinzelelo.
  • "Incwadi ye-PTSD ye-Complex" inemithambo kunye nemizekelo eyilelwe ukukuxhobisa ukuba ukwazi ukulawula impilo yakho yomzimba nengqondo.
  • "I-PTSD eyintsokothileyo: Ukusuka usinda uye ekuphumeleleni" sisixhobo esikhulu sokwaphula iikhonsepthi ezinzima ezinxulumene nomothuko. Kwaye umbhali yingcali yezengqondo enelayisensi eyenzeka ukuba ine-CPTSD.

Ukuhlala neCPTSD

I-CPTSD yimeko enzulu yempilo yengqondo enokuthi ithathe ixesha ukunyanga, kwaye kubantu abaninzi, yimeko yobomi bonke. Nangona kunjalo, indibaniselwano yonyango kunye namayeza anokukunceda ulawule iimpawu zakho kwaye uphucule kakhulu umgangatho wobomi bakho.

Ukuba ukuqala unyango kuvakala kunzima, cinga ngokujoyina iqela lenkxaso- nokuba kungomntu okanye kwi-Intanethi, kuqala. Ukwabelana ngamava akho nabantu abakwiimeko ezifanayo kuhlala kulinyathelo lokuqala lokubuyela kwimeko yesiqhelo.

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