Ukucindezeleka kwangemva kwenhlekelele

I-Post-traumatic stress disorder (PTSD) uhlobo lwesifo sokukhathazeka. Kungenzeka ngemuva kokuthi udlule ekuhlukumezeni ngokweqile ngokomzwelo okubandakanya usongo lokulimala noma lokufa.

Abahlinzeki bezempilo abazi ukuthi kungani izehlakalo ezihlukumezayo zibangela i-PTSD kwabanye abantu, kepha hhayi kwabanye. Izakhi zakho zofuzo, imizwa nesimo somndeni konke kungadlala indima. Ukuhlukumezeka ngokomzwelo kwangaphambilini kungakhuphula ubungozi bakho be-PTSD ngemuva kwesigameko esishaqisayo sakamuva.

Nge-PTSD, ukuphendula komzimba kumcimbi ocindezelayo kuyashintshwa. Imvamisa, ngemuva komcimbi, umzimba uyalulama. Ama-hormone okuxineka namakhemikhali akhululwa ngumzimba ngenxa yengcindezi abuyela emazingeni ajwayelekile. Ngesizathu esithile kumuntu one-PTSD, umzimba uqhubeka ukhipha ama-hormone okucindezeleka namakhemikhali.

I-PTSD ingenzeka nganoma yisiphi isikhathi. Kungenzeka ngemuva kwemicimbi efana nale:

• Ukuhlaselwa
• Izingozi zezimoto
• Ukuhlukunyezwa ekhaya
• Izinhlekelele zemvelo
• Ukuhlala ejele
• Ukuhlukunyezwa ngokocansi
• Ubuphekula
• Impi

Kunezinhlobo ezine zezimpawu ze-PTSD:

1. Ukukhumbula umcimbi, ophazamisa umsebenzi wansuku zonke

• Iziqephu zeFlashback lapho umcimbi ubonakala wenzeka kaninginingi
• Izinkumbulo eziphazamisayo eziphindaphindiwe zomcimbi
• Amaphupho amabi aphindaphindiwe omcimbi
• Ukusabela okuqinile, okungakhululeki ezimweni ezikukhumbuza ngomcimbi

2. Ukugwema

• Ukuba ndikindiki ngokomzwelo noma ukuzizwa sengathi awunandaba nanoma yini
• Ukuzizwa uhlukanisiwe
• Ayikwazi ukukhumbula izingxenye ezibalulekile zomcimbi
• Anginantshisekelo emisebenzini ejwayelekile
• Ibonisa ukuma kwenhliziyo yakho okuncane
• Ukugwema izindawo, abantu, noma imicabango ekukhumbuza ngomcimbi
• Uzizwa sengathi awunakusasa

3. Hyperarousal

• Ukuskena njalo indawo okuyo ukuze uthole izimpawu zengozi (hypervigilance)
• Ayikwazi ukugxilisa ingqondo
• Ukuthuka kalula
• Ukuzizwa uthukuthele noma uthukuthele kakhulu
• Inkinga yokuwa noma yokulala

4. Imicabango emibi nemizwa noma imizwa

• Ukuhlala unecala ngalo mcimbi, kubandakanya necala lokusinda
• Ukusola abanye ngalo mcimbi
• Ukungakwazi ukukhumbula izingxenye ezibalulekile zomcimbi
• Ukuphelelwa yintshisekelo emisebenzini noma kwabanye abantu

Ungase futhi ube nezimpawu zokukhathazeka, ukucindezeleka, kanye nokungezwani:

• Ukuyaluza noma ukujabula
• Isiyezi
• Ukuquleka
• Uzwa ukushaya kwenhliziyo yakho esifubeni sakho
• Ubuhlungu bekhanda

Umhlinzeki wakho angabuza ukuthi unesikhathi esingakanani unezimpawu. I-PTSD itholakala uma unezimpawu okungenani izinsuku ezingama-30.

Umhlinzeki wakho angenza ukuhlolwa kwezempilo yengqondo, ukuhlolwa komzimba, nokuhlolwa kwegazi. Lokhu kwenziwa ukubheka ezinye izifo ezifana ne-PTSD.

Ukwelashwa kwe-PTSD kubandakanya ukwelashwa kokukhuluma (ukwelulekwa), imithi, noma kokubili.

INDLELA YOKUKHULUMA

Ngesikhathi sokwelashwa kokukhuluma, ukhuluma nochwepheshe wezempilo yengqondo, njengodokotela wezifo zengqondo noma owelapha, endaweni ezolile neyamukelekayo. Bangakusiza ukuphatha izimpawu zakho ze-PTSD. Zizokuqondisa futhi njengoba usebenza ngemizwa yakho ngokuhlukumezeka.

Kunezinhlobo eziningi zokwelashwa kokukhuluma. Uhlobo olulodwa oluvame ukusetshenziselwa i-PTSD lubizwa ngokuthi yi-desensitization. Ngesikhathi sokwelapha, uyakhuthazwa ukuthi ukhumbule lesi sehlakalo esibuhlungu futhi uveze imizwa yakho ngaso. Ngokuhamba kwesikhathi, izinkumbulo zomcimbi ziye zethuse kancane.

Ngesikhathi sokwelashwa kokukhuluma, ungafunda nezindlela zokuphumula, njengalapho uqala ukuba nezingqinamba.

IMITHI

Umhlinzeki wakho angaphakamisa ukuthi uthathe imithi. Bangakusiza ukunciphisa ukudangala noma ukukhathazeka kwakho. Futhi zingakusiza ulale kangcono. Imithi idinga isikhathi sokusebenza. Ungayeki ukuwathatha noma ushintshe inani (isilinganiso) osithathayo ngaphandle kokukhuluma nomhlinzeki wakho. Buza umhlinzeki wakho ngemiphumela emibi engaba khona nokuthi yini okufanele uyenze uma uhlangabezana nayo.

Amaqembu okusekela, amalungu awo angabantu abanokuhlangenwe nakho okufanayo ne-PTSD, angasiza. Buza umhlinzeki wakho ngamaqembu asendaweni yangakini.

Amaqembu okusekela imvamisa akayona indawo enhle yokwelashwa kokukhuluma noma ukuthatha umuthi, kepha angaba ukwengeza okuwusizo.

• I-Anxiety and Depression Association of America - adaa.org
• Isikhungo Sikazwelonke Sezempilo Yengqondo - www.nimh.nih.gov/health/topics/post-traumatic-stress-disorder-ptsd/index.shtml

Uma ungumnakekeli womakadebona kwezempi, ungathola ukwesekwa nokukhuthazwa ngoMnyango Wezilwane Zase-U.S. EU.ptsd.va.gov.

I-PTSD ingelashwa. Ungakhuphula ithuba lomphumela omuhle:

• Bona umhlinzeki ngokushesha uma ucabanga ukuthi une-PTSD.
• Thatha ingxenye esebenzayo ekwelashweni kwakho bese ulandela imiyalo yomhlinzeki wakho.
• Yamukela ukwesekwa okuvela kwabanye.
• Nakekela impilo yakho. Zivocavoce futhi udle ukudla okunempilo.
• UNGABUPHUZI utshwala noma usebenzise izidakamizwa zokuzijabulisa. Lokhu kungenza i-PTSD yakho ibe yimbi kakhulu.

Yize izehlakalo ezihlukumezayo zingadala ukucindezeleka, akuyona yonke imizwa yokucindezeleka okuyizimpawu ze-PTSD. Khuluma ngemizwa yakho nabangani nezihlobo. Uma izimpawu zakho zingathuthuki ngokushesha noma zikucasula kakhulu, xhumana nomhlinzeki wakho.

Funa usizo ngokushesha uma:

• Uzizwa ukhungathekile
• Ucabanga ukuzilimaza wena noma omunye umuntu
• Awukwazi ukulawula ukuziphatha kwakho
• Unezinye izimpawu ezicasula kakhulu ze-PTSD

PTSD

• Ukucindezeleka kwangemva kwenhlekelele

I-American Psychiatric Association. Izinkinga ezihlobene nokuhlukumezeka nokucindezela. Ku: American Psychiatric Association, ed. Incwajana Yokuhlola Nezibalo Yezinkinga Zengqondo. Umhlaka 5. I-Arlington, VA: Ukushicilelwa Kwe-Psychiatric yaseMelika; 2013: 265-290.

UDekel S, Gilbertson MW, Orr SP, uRauch SL, uWood NE, uPitman RK. I-Trauma kanye ne-posttraumatic stress disorder. Ku: Stern TA, Fava M, Wilens TE, Rosenbaum JF, ama-eds. IMassachusetts General Hospital Comprehensive Clinical Psychiatry. Okwesibili. IPhiladelphia, PA: Elsevier; 2016: isahluko 34.

ULyness JM. Ukuphazamiseka kwengqondo kwezokwelapha. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 369.

National Institute of Mental Health iwebhusayithi. Izinkinga zokukhathazeka. www.nimh.nih.gov/health/topics/anxiety-disorders/index.shtml. Kubuyekezwe uJulayi 2018. Kufinyelelwe ngoJuni 17, 2020.