Zithini iziphumo zeXesha elifutshane kunye neXesha elide lokuXhatshazwa ngokweMvakalelo?

Umxholo

• Iziphumo zexesha elifutshane
• Iziphumo zexesha elide
• Ngaba ichaphazela abantwana ngokwahlukileyo?
• Ngaba ukuphathwa gadalala ngokweemvakalelo kukhokelela kuxinzelelo lwasemva koxinzelelo (PTSD)?
• Xa sele ukulungele ukuqalisa ukuchacha
• Fikelela kwinkxaso
• Zilungiselele ngokomzimba
• Fumana intlalontle
• Cinga ngendlela otya ngayo
• Yenza ukuphumla kube yinto ephambili
• Ivolontiya
• Xa ufuna uncedo lweengcali
• Uyifumana njani ingcali

Ukuqonda imiqondiso

Xa ucinga ngokuxhatshazwa, ukuxhatshazwa ngokwasemzimbeni kunokuza kuqala engqondweni. Kodwa ukuxhatshazwa kunokuza ngeendlela ezininzi. Ukuphathwa gadalala ngokwasemphefumlweni kuyinto enkulu kanye njengokuxhatshazwa ngokwasemzimbeni kwaye kuyandulela. Ngamanye amaxesha zenzeka kunye.

Ukuba uyazibuza ukuba kwenzeka ntoni kuwe, nantsi eminye imiqondiso:

• ukhwaza
• ukubiza igama
• Ukuthuka okanye ukukugculela
• ukuzama ukukwenza ubuze ubuzaza bakho (ukukhanya kwegesi)
• Ukungena kwimfihlo yakho
• ukohlwaya ngokungahambisani nezinto abazifunayo
• uzama ukulawula ubomi bakho
• Ukukuhlukanisa nosapho kunye nabahlobo
• ukwenza izoyikiso ezifihlakeleyo okanye ezifihlakeleyo

Ukuba ukhe waxhatshazwa ngokwasemphefumlweni, yazi ukuba ayilotyala lakho. Akukho ndlela "echanekileyo" yokuziva ngayo.

Ukuxhatshazwa ngokweemvakalelo akuqhelekanga, kodwa iimvakalelo zakho ziqhelekile.

Qhubeka nokufunda ukuze ufunde ngeziphumo zokuxhatshazwa ngokweemvakalelo kunye nendlela yokufumana uncedo.

Iziphumo zexesha elifutshane

Unokuba ungavumi ekuqaleni. Inokothusa into yokuba uzifumane ukwimeko enjalo. Yindalo ukuba nethemba lokuba uphosakele.

Unokuba neemvakalelo zoku:

• ukudideka
• uloyiko
• ukungabi nathemba
• iintloni

Le ntlawulo yeemvakalelo inokubangela iziphumo zokuziphatha nezomzimba. Unokufumana:

• ubunzima bokugxila
• ukonwaba
• uxinzelelo lwezihlunu
• amaphupha amabi
• ukubetha kwentliziyo
• iintlungu ezahlukeneyo kunye neentlungu

Iziphumo zexesha elide

bonisa ukuba ukuxhatshazwa ngokweemvakalelo kunokuba namandla njengokuxhatshazwa emzimbeni. Ngokuhamba kwexesha, bobabini banokuba negalelo kukuzithemba okuphantsi kunye noxinzelelo.

Unokuphuhlisa:

• ixhala
• iintlungu ezingapheliyo
• ubutyala
• ukuphuthelwa
• Ukurhoxa ekuhlaleni okanye isizungu

Abanye ukuba uxinzelelo lweemvakalelo lunokuba negalelo kuphuhliso lweemeko ezinje ngesifo esinganyangekiyo kunye nefibromyalgia.

Ngaba ichaphazela abantwana ngokwahlukileyo?

Njengabantu abadala, uxinzelelo lweemvakalelo lwabantwana alunakuqondwa.

Ukuba umntwana uphethwe gadalala ngokweemvakalelo, banokuphuhlisa:

• Ukurhoxa ekuhlaleni
• Ukuhlehla
• iingxaki zokulala

Ukuba ishiywe ingasonjululwanga, le meko inokuqhubeka nokuba mdala kwaye ikushiye usesichengeni sokuphathwa gadalala.

Uninzi lwabantwana abaphethwe gadalala abakhuli behlukumeza abanye. Kodwa olunye uphando lubonisa ukuba banokubakho ngakumbi kunabantu abadala abangakhange baphathwe gadalala ebuntwaneni ukuba babandakanyeke kwiindlela zokuziphatha ezinetyhefu.

Abantu abadala abaphethwe gadalala okanye abangahoywanga njengabantwana banokubakho amathuba okuba neengxaki zempilo ezingapheliyo, kubandakanya:

• iingxaki zokutya
• intloko ebuhlungu
• isifo sentliziyo
• Imiba yempilo yengqondo
• ukutyeba kakhulu
• Ukuphazamiseka kokusetyenziswa kweziyobisi

Ngaba ukuphathwa gadalala ngokweemvakalelo kukhokelela kuxinzelelo lwasemva koxinzelelo (PTSD)?

Ukuxhatshazwa ngokweemvakalelo akusoloko kukhokelela kwi-PTSD, kodwa kunokuba njalo.

I-PTSD inokukhula emva kwesehlo esoyikisayo okanye esothusayo. Ugqirha wakho angenza ukuba uxilongwe yi-PTSD ukuba ufumana amanqanaba aphezulu oxinzelelo okanye uloyiko ixesha elide. Ezi mvakalelo zihlala zinzima kangangokuba ziphazamisa ukusebenza kwakho kwemihla ngemihla.

Ezinye iimpawu ze-PTSD zibandakanya:

• ukudubuleka ngumsindo
• ukothuka ngokulula
• iingcinga ezingakhiyo
• ukuphuthelwa
• amaphupha amabi
• Ukufumana ukwenzakala (ukubuyela emva) kunye nokufumana iimpawu ezibonakalayo ezinje ngokubetha kwentliziyo okukhawulezayo

I-PTSD ebantwaneni inokubangela:

• ukumanzisa ebhedini
• ukubambelela
• Ukuhlehla

Unokuba nakho ukuphuhlisa i-PTSD ukuba unayo:

• kuye kwenzeka kwimicimbi ebuhlungu ngaphambili, ngakumbi ebuntwaneni
• imbali yokugula ngengqondo okanye ukusetyenziswa kweziyobisi
• akukho nkqubo yenkxaso

I-PTSD ihlala iphathwa ngonyango kunye noxinzelelo.

Xa sele ukulungele ukuqalisa ukuchacha

Ukuxhatshazwa ngokweemvakalelo kungakhokelela kwiimpawu zengqondo nezomzimba ezingafanelekanga ukungahoywa. Kodwa into esebenzela omnye umntu ayinakusebenza komnye. Kwaye ayinguye wonke umntu okulungeleyo ukuqala ukuchacha kwangoko.

Xa ukulungele ukuthatha inyathelo elilandelayo, usenokukufumanisa kuluncedo ukuqala ngalo naliphi na kula macebiso alandelayo.

Fikelela kwinkxaso

Akunyanzelekanga ukuba udlule koku wedwa. Thetha nomhlobo omthembileyo okanye ilungu losapho eliza kumamela ngaphandle komgwebo. Ukuba ayisiyiyo inketho leyo, cinga ukujoyina iqela lenkxaso labantu abanamava okuphathwa gadalala.

Zilungiselele ngokomzimba

Ukuzilolonga kunokwenza okungaphezulu kunokugcina umzimba womelele.

ukwenza i-aerobics yomndilili wobungakanani okanye umxube we-aerobic kunye nomsebenzi wokuqinisa imisipha ubuncinci imizuzu engama-90 ngeveki unako:

• kukunceda ulale ngcono
• kukugcine ubukhali
• ukunciphisa umngcipheko wokudakumba

Nokuba ukwenza umthambo kancinci kakhulu, njengokuhamba yonke imihla, kunokuba luncedo.

Ukuba awunomdla ekusebenzeni kwasekhaya, cinga ngokujoyina iklasi. Oko kunokuthetha ukuqubha, ubugcisa bemfazwe, okanye kwanokudanisa - nantoni na ekusahamba.

Fumana intlalontle

Ukuzahlula ngokwasentlalweni kunokwenzeka kancinci kangangokuba awuqapheli, kwaye ayilunganga. Abahlobo banokukunceda uphilise. Oko akuthethi ukuba kuya kufuneka uthethe nabo malunga neengxaki zakho (ngaphandle kokuba uyafuna). Ukonwabela nje ukuba kunye nabanye kunye nokuziva wamkelekile kunokwanela ukukhulisa imimoya yakho.

Cinga ukwenza oku kulandelayo:

• Fowunela umhlobo wakudala ongakhange uthethe naye ixesha elide ukuze nje uthethe.
• Mema umhlobo ukuba aye kumdlalo bhanyabhanya okanye aphume ukuze alume atye.
• Yamkela isimemo nokuba imeko yakho kukuhlala wedwa ekhaya.
• Joyina iklasi okanye iklabhu ukudibana nabantu abatsha.

Cinga ngendlela otya ngayo

Ukuphathwa gadalala ngokweemvakalelo kunokubangela ukuphazamiseka kwindlela otya ngayo. Ingakhokelela ekubeni utye kancinci, kakhulu, okanye zonke izinto ezingalunganga.

Nazi ezinye iingcebiso ezinokukunceda ukugcina inqanaba lamandla phezulu kunye nokunciphisa ukutshintsha kwemood:

• Yitya iziqhamo ezahlukeneyo, imifuno, kunye neeprotein ezincinci.
• Yitya izidlo ezininzi ezilinganayo yonke imihla.
• Kuphephe ukuzinkcinkca ngotywala okanye ukungatyi.
• Thintela utywala neziyobisi.
• Gwema ukutya okunoshukela, okuthosiweyo, kunye nokutya okucwangcisiweyo.

Yenza ukuphumla kube yinto ephambili

Ukudinwa kunokukuhlutha amandla kunye nokucinga okucacileyo.

Nazi ezinye zeendlela zokukhuthaza ubuthongo obuhle ebusuku:

• Lala ngexesha elifanayo busuku ngabunye kwaye uvuke ngexesha elifanayo ntsasa nganye. Kwenze usukelo lwakho ukulala ubuncinci iiyure ezisixhenxe ngobusuku.
• Yenza into ephumayo kwiyure ngaphambi kokulala.
• Susa izixhobo ze-elektroniki kwigumbi lakho lokulala.
• Fumana igumbi elimnyama ngefestile.

Unokukunceda ukunciphisa uxinzelelo ngokuziqhelanisa neendlela zokuphumla, ezinje:

• ukumamela umculo opholileyo
• kwiyeza
• imithambo yokuphefumla nzulu
• iyoga
• ukucamngca
• tai chi

Ivolontiya

Ingabonakala ngathi iyaphikisana, kodwa ukuvolontiya ixesha lakho kunokunceda ukunciphisa uxinzelelo, umsindo kunye noxinzelelo. Fumana unobangela wendawo okhathalayo kwaye uzame.

Xa ufuna uncedo lweengcali

Nangona utshintsho kwindlela yokuphila kunokuba yiyo yonke into eyenzelwa abanye abantu, unokufumanisa ukuba ufuna enye into. Oku kulungile ngokupheleleyo kwaye kuyinto eqhelekileyo.

Ungalufumana uncedo lweengcebiso ngobuchule ukuba:

• ukunqanda zonke iimeko zentlalo
• udandathekile
• uhlala esoyika okanye enexhala
• ukuba namaphupha amabi rhoqo okanye ubuye umva
• engakwaziyo ukwenza uxanduva lwakho
• ukungakwazi ukulala
• ukusebenzisa utywala okanye iziyobisi ukumelana

Ukuthetha ngonyango, amaqela enkxaso, kunye nonyango lokuziphatha kwengqondo ziindlela nje ezimbalwa zokujongana nefuthe lokuxhatshazwa ngokweemvakalelo.

Uyifumana njani ingcali

Ukuba uthatha isigqibo sokufuna uncedo lobuchwephesha, jonga umntu onamava okuphathwa gadalala ngokweemvakalelo okanye ukwenzakala. Unga:

• Buza ugqirha wakho oyintloko okanye omnye ugqirha ukuba uthunyelwe.
• Buza izihlobo kunye nosapho malunga neengcebiso.
• Tsalela umnxeba isibhedlele esikufutshane nawe ubuze ukuba banabasebenzi bezempilo yengqondo na.
• Khangela i-database ye-American Psychological Association.
• Khangela i-database kwi-FindAPsychologist.org.

Emva koko, tsalela umnxeba ezimbalwa kwaye ucwangcise iseshoni ye-Q & A kwifowuni. Babuze:

• Zithini iinkcukacha zakho, kwaye ngaba unelayisensi efanelekileyo?
• Ngawaphi amava onawo ngokuxhatshazwa ngokweemvakalelo?
• Ungasondela njani kunyango lwam? (Qaphela: Oku akunakugqitywa de kube ugqirha enze uvavanyo lwabo lokuqala lwemicimbi yakho.)
• Ubiza malini?
• Ngaba uyayamkela i-inshurensi yam yezempilo? Ukuba akunjalo, ngaba unokucwangcisa isicwangciso sentlawulo okanye isikali sokuhambisa?

Gcina ukhumbula ukuba ukufumana unyango olufanelekileyo kunokuthatha ixesha. Nayi imibuzo embalwa oza kuyicingisisa emva kotyelelo lwakho lokuqala:

• Ngaba uzive ukhuselekile ngokwaneleyo ukuba ungavulela ugqirha?
• Ngaba ugqirha wabonakala ekuqonda kwaye ekuphatha ngentlonipho?
• Ngaba uziva wonwabile ngokuba nenye iseshoni?

Ukudibana nonyango kwangoko akuthethi ukuba kuya kufuneka unamathele kubo. Ungamalungelo akho ngokugqibeleleyo ukuzama omnye umntu. Qhubeka ude ufumane okulungeleyo. Ufanele.