Indlela Amaxhoba Ohlaselo Lwesondo Asebenzisa Ngayo Ukomelela Njengenxalenye Yokuchacha Kwabo

Umxholo

• Ukomeleza umzimba kunye nengqondo
• Ukufunda izakhono zokuzikhusela
• Ukuqinisa Inkqubo
• Ukubuyisela kwakhona iSexual
• Ukubaluleka Kokuzinyamekela
• Uphengululo lwe

Intshukumo ye-Me Too ingaphezulu kwe-hashtag: Sisikhumbuzo esibalulekileyo sokuba uhlaselo ngokwesondo luyinto enkulu, kakhulu ingxaki exhaphakileyo. Ukubeka amanani ngokwamanani, 1 kwabasetyhini aba-6 baye bazama okanye bagqiba ukudlwengula ebomini babo, kwaye uhlaselo ngokwesondo lwenzeka rhoqo kwimizuzwana engama-98 e-U.S. (Kwaye lawo ngamatyala athe axelwa.)

Kula maxhoba, iipesenti ezingama-94 zifumana iimpawu ze-PTSD emva kokuhlaselwa, ezinokuzibonakalisa ngeendlela ezininzi, kodwa zihlala zichaphazela ulwalamano lomfazi nomzimba wakhe. Kuqhelekile kumaxhoba obundlobongela obuphathelele kwezesondo ukufuna ukufihla imizimba yawo, okanye ukuzibandakanya ekuziphatheni okusemngciphekweni wezempilo, amaxesha amaninzi bezama ukunqanda okanye ukuqaqamba kweemvakalelo, utshilo u-Alison Rhodes, Ph.D., unontlalontle wezonyango kunye noxinzelelo ukuphinda afumane kwakhona eCambridge, eMassachusetts.

Nangona indlela eya ekuchacheni inde kwaye inzima, kwaye akukho ndlela yonyango-konke kumothuko ololo hlobo, abaninzi abasindileyo bafumana intuthuzelo kwimpilo entle.

Ukomeleza umzimba kunye nengqondo

"Ukuphiliswa kubundlobongela obuphathelele kwezesondo kuhlala kubandakanya ukubuyisela ingqondo yakho yesiqu," utshilo uClaire Burke Draucker, Ph.D., R.N., unjingalwazi we-Mental Health Nursing e-Indiana University-Purdue University e-Indianapolis. "Esi sigaba sihlala sifika emva kwexesha kwinkqubo yokubuyisela emva kokuba abantu befumene ithuba lokujongana nokwenzakala, baqale ukuyiqonda, kwaye baqonde impembelelo ebenayo ebomini babo."

I-Yoga inokunceda kweli nqanaba. Abasetyhini kumakhaya okhuseleko kubundlobongela basekhaya kunye namaziko oluntu kuyo yonke iSixeko saseNew York, eLos Angeles, kwiindawo zakwilizwe laseNew York, naseConnecticut baphethukela kwi-Exhale ukuya kwi-Inhale, engenzi nzuzo enikezela ngeyoga kwabo basindileyo kubundlobongela basekhaya kunye nezesondo. Iiklasi, ezinye ezifundiswa ngokuhlaselwa ngokwesondo kunye nabasindileyo abaxhatshazwayo, zenza abafundi bakhululeke ngokusebenzisa ulwimi lokumema ukuba bahambe ngokukhawuleza, njengokuba "Ndijoyine [gcwalisa indawo engenanto], ukuba uziva ukhululekile kuwe, okanye " Ukuba ungathanda ukuhlala nam, siya kuba lapho ukuphefumla kathathu, utshilo uKimberly Campbell, umlawuli olawulayo we-Exhale to Inhale, umqeqeshi weyoga, kunye nomthetheleli wothintelo lobundlobongela basekhaya ixesha elide.

Izinto ezibangela ukuba zibangele zithathelwe ingqalelo kwiklasi nganye. Umqeqeshi akenzi luhlengahlengiso lomzimba kwisimo sabafundi. Imeko-bume igcinwe ngononophelo-igumbi lokufundela lizolile, alinamculo uphazamisayo, izibane ziyagcinwa, kwaye iimethi zonke zijonge emnyango ukuze abafundi bakwazi ukubona indawo yokuphuma ngamaxesha onke. Le ndawo ikhuthaza imvakalelo yokuzikhethela kunye ne-arhente emzimbeni wakho, eyona nto kanye uhlaselo ngokwesondo oluthathayo kubasetyhini, utshilo uCampbell.

Kukho uphando oluninzi lokuxhasa amandla okuphulukisa eyoga. Olunye uphononongo lufumanise ukuba ukuziqhelanisa ne-yoga okwenzakeleyo kwakusebenza ngakumbi kunalo naluphi na olunye unyango, kubandakanya iiseshoni zonyango kunye neqela, ekunciphiseni iimpawu ze-PTSD ezingapheliyo zexesha elide. Ukudibanisa izinto zokuphefumla, ukuma, kunye nengqondo kwindlela ethambileyo, yokucamngca yeyoga elungiselelwe abantu abanengxaki yokwenzakala inceda abasindileyo ukuba baphinde bahlangane nemizimba kunye neemvakalelo zabo, ngokophando.

Ukuhlaselwa ngokwesondo kudala ilahleko enkulu yolawulo emzimbeni wakho, ke isenzo esikuvumela ukuba uzibandakanye nobubele kuwe nasemzimbeni wakho kubalulekile, utshilo uRhodes.

Ukufunda izakhono zokuzikhusela

Amaxhoba ahlala eziva ethulisiwe, zombini ngexesha lohlaselo kwaye ngamanye amaxesha iminyaka emva koko, yiyo loo nto iiklasi zokuzikhusela, ezifana nezo ze-IMPACT, zikhuthaza abasetyhini ukuba bazithethelele bona kunye nabanye abafazi. Omnye owasindayo engaziwayo ngokuhlukunyezwa kwabantwana kunye nokuphindwaphindwa ngokwesondo evela kunjingalwazi wabelana de kwaba kukudibana nokuzikhusela nezinye iindlela zonyango athe wafumana ithuba lokubuyisa amandla ebiwe kuye, eqala ngokumfumana. ilizwi.

Inxalenye yokuqala yeklasi kwi-IMPACT iyakhwaza "hayi," ukufumana elo lizwi emzimbeni wakho, kwaye ukukhutshwa kwe-adrenaline ngamazwi yinto ehambisa lonke icandelo leklasi. "Kwabanye abasindileyo, le yeyona ndawo inzima kakhulu eklasini, ukuziqhelanisa nokuzikhuthaza, ngakumbi xa iadrenaline ingxama kwinkqubo yakho," utshilo uMeg Stone, umlawuli olawulayo we-IMPACT Boston, icandelo laseTriangle.

Igumbi lokuzikhusela lokuxhotyiswa nge-IMPACT eBoston.

Emva koko, umyaleli we-IMPACT uthatha abafundi ngokusebenzisa iimeko ezahlukeneyo, eqala ngomzekelo "ongumphambukeli esitratweni". Abafundi bafunda nendlela yokusabela xa omnye umntu esexinzelelo, kwaye emva koko uye kuseto oluqhelekileyo, njengegumbi lokulala.

Ngelixa imeko yobundlobongela obulinganisiweyo isenokubonakala ivuselela kakhulu (kwaye inokuba yeyabanye), i-Stone ithi IMPACT iphatha iklasi nganye ngeprotocol ecacileyo, enolwazi ngokwenzakala."Enye yezona zinto zibaluleke kakhulu ekuxhobiseni iklasi yokuzikhusela luxanduva olubekwe kumenzi wobundlobongela," utshilo uStone. "Kwaye akukho mntu kulindeleke ukuba awugqibe umthambo ukuba abonwabanga."

Ukuqinisa Inkqubo

Ukubuyela kwinkqubo yesiqhelo yinto ebalulekileyo yokubuyisela kwimeko yesiqhelo kwaye ukomelela kunokunceda. UTelisha Williams, umdlali we-bass kunye nemvumi yeqela lesizwe laseNashville Wild Ponies, owasinda kwiminyaka yokuxhatshazwa ngokwesondo kwabantwana, uxhomekeke ekubalekeni ukulwa nokuxhalaba kunye nokudakumba.

UWilliams waqala ukuqhuba ngo-1998, waqhubekeka nomdyarho wakhe wokuqala ngo-2014 emva koko wahambisa umgama oziimayile ezingama-200 kwiBourbon Chase relay, esithi inyathelo ngalinye alabaleka linyathelo elinye kufutshane nokubuyela kwimeko yesiqhelo. UWilliams uthi: “Imvume yokubeka-nosukelo nokuphumeza iinjongo yandinceda ukuba ndiphile ubomi obusempilweni. Le yenye yezinto ezitshintshe ubomi bakhe, utsho, kwaye yamxhobisa ukuba abelane ngebali lakhe kwezinye iikonsathi zakhe. (Wongeza ukuba kusoloko kukho umntu omnye osindayo kubaphulaphuli abaza kuye emva koko kwaye enkosi ngokuthetha kwakhe.)

KuReema Zaman, umbhali osekelwe e-Oregon, isithethi, kunye nomqeqeshi we-trauma, ukufaneleka kunye nesondlo yayizizinto eziphambili zokubuyisela. Ukukhula e-Bangladesh, wahlaselwa ngumzala wakhe kwaye wahlukunyezwa ngootitshala nangabantu angabaziyo esitratweni. Emva koko, emva kokufudukela e-US ukuya ekholejini, wadlwengulwa eneminyaka engama-23 ubudala. Ngenxa yokuba wayengenalo usapho e-US ngelo xesha, kwaye wakhetha ukungathathi manyathelo asemthethweni ukuba angabeki esichengeni imeko ye-visa yakhe okanye umsebenzi wakhe, wayexhomekeke kuphela kuye ukuba aphilise, ngakumbi isithethe sakhe semihla ngemihla sokuqhuba iikhilomitha ezingama-7, uqeqesho lwamandla , kunye nokutya. “Zifana nezomoya kum,” utshilo uZaman. Ukomelela yindlela yam yokudala uzinzo, ukugxila, kunye nokuzimela kweli hlabathi, utshilo. "Kufuneka sizibophezele ekuvukeni kwethu, ngokwenza izinto ezondla amandla ethu okuphila, ukuphilisa nokuhamba ukusuka kumhla omnye ukuya komnye."

Ukubuyisela kwakhona iSexual

"Ukuchacha rhoqo kubandakanya ukubuyisela ubuni bakho, kubandakanya ukuphinda ufumane ilungelo lokuthatha izigqibo zesini, ukuzibandakanya kwiindlela zokuziphatha ngokwesondo ozikhethele zona, kunye nokuhlonipha isazisi sakho ngokwesondo kunye nesini," utshilo uDraucker.

Abanye abasindileyo baye baguqukela kuqheliselo lokuzilolonga ngakumbi njenge-burlesque kunye nomdaniso wepali ukwenzela le mvakalelo yokubuyisela kwakhona. Ngaphandle kweembono zokuba le misebenzi yenzelwe ukuzalisekisa ukujonga kwamadoda kuphela, "oku akunakuba kude nenyani," utsho uGina DeRoos, owasinda ekuxhatshazweni ngokwesondo kwasebuntwaneni, umqeqeshi wokuqina komzimba, kunye nogqirha weReiki eManteca, eCalifornia. "Umdaniso wePole ufundisa abantu basetyhini indlela yokuzibandakanya nemizimba yabo kumgangatho wenyama, kwaye bayayithanda imizimba yabo ngokuhamba," utshilo. Iminyaka yonyango kwizizathu ezinxulumene ne-PTSD, amaphupha amabi, kunye nohlaselo lokoyika, awayesenalo kwiminyaka engama-20 emva kohlaselo lokuqala, zazibalulekile kwinkqubo yakhe yokuphilisa ixesha elide, wabelana. Kodwa ngumdaniso wepali owamncedayo ukuba aphinde azithande kwaye azamkele.

UTelisha Williams unembono efanayo. Ukubaleka kunye nayo yonke eminye imikhwa yakhe esempilweni yayimondla imihla ngemihla, kodwa kukho into eyayisilela ekuchacheni kwakhe ixesha elide ekuxhatshazweni ngokwesondo kwasebuntwaneni, okwamthatha iminyaka emininzi ukuba ayikhuphe kwaye afune unyango. "Kutheni ndingakwazi ukuthanda umzimba wam?" Wazibuza. "Khange ndikwazi ukujonga umzimba wam kwaye ndibone 'u-sexy'-ibiluhlobo lwebhlokhi." Ngenye imini, wawela kwiklasi yokudanisa e-burlesque eNashville, kwaye kwangoko waqala ukuziva uthando-umqeqeshi wacela abafundi ukuba bafumane into elungileyo ngemizimba yabo kwiklasi nganye, endaweni yokuthatha indlela egxekayo okanye ehlekisayo kwindlela abahamba ngayo kwisithuba. UWilliams wayekhonkxiwe, kwaye iklasi yaba yindawo yokuzimela. Ujoyine inkqubo yoqeqesho lwe-burlesque yeeveki ezingama-24 eye yaphelela kwintsebenzo, igqityiwe ngezinxibo, kunye nomnyhadala wakhe, obekwe kwezinye zeengoma zeWild Ponies. "Ekupheleni kwaloo ntsebenzo, ndema eqongeni kwaye ndaziva ndinamandla ngalo mzuzu, kwaye ndazi ukuba akufuneki ndibuyele umva ekubeni ndingabinalo elo gunya kwakhona, utshilo.

Ukubaluleka Kokuzinyamekela

Olunye uluhlu lokuzithanda? Ukubonisa ububele emzimbeni wakho yonke imihla. Enye into enegalelo ekunyangeni “kukwenza umkhwa wokuzihoya, ngokuchaseneyo nokuzohlwaya okanye ukuzenzakalisa,” utshilo uRhodes. Ngentsasa emva kokudlwengulwa kukaReema Zaman, waqala usuku lwakhe ngokuzibhalela ileta yothando kwaye wenze njalo ngokokholo ukusukela oko.

Ngaphandle kwezi zinto zomeleleyo, uZaman uyavuma ukuba ebengasoloko ekwindawo esempilweni. Ukusukela kwiminyaka eyi-15 ukuya kwiminyaka engama-30 ubudala, ebesokola ngokutya ngokungalungelelananga kunye nokuzilolonga, esebenzela umfanekiso wemfezeko awayekholelwa ukuba ufanelekile kumsebenzi wakhe wokubambela kunye nokwenza imodeli. "Bendihleli ndisengozini yokuzimela ngamandla kakhulu-bendifuna ukukuxabisa oko umzimba wam ubukwazi ukundinika kona kunokuba ndixhomekeke kuye, ndiphindaphinde," utshilo uZaman. "Ndiqale ukuqaphela ukuba mhlawumbi bendisabambe imizila yokonzakala okungaphiliyo, kwaye loo nto yayikukuzenzakalisa kunye nokugweba imigangatho yobuhle." Impendulo yakhe yaba kukubhala inkumbulo, Ndingowakho, incwadi yokuphilisa kumonzakalo kunye nokuzenzakalisa, yena kunye nabanye, kwiminyaka engama-30. Yixabise inkalipho nobugorha bakhe namhlanje.

Indlela yokubuyela kwimeko yesiqhelo ayikho mva kwaye akukho lula. Kodwa abasindileyo bazuza kakhulu kwiinkqubo eziququzelela izakhono zabo zokuzinakekela ngendlela enobulali, kwaye benze ukhetho lwabo. yeyakho imizimba, utshilo uRhodes.

Ukuba wena okanye umntu omthandayo ukhe wanamava obundlobongela obuphathelele kwezesondo, tsalela umnxeba simahla, esiyimfihlo kwiNombolo yoLwaphulo-mthetho lweSondo ku-800-656-HOPE (4673).

Uphengululo lwe