Ukuqonda Ukuxakaniseka Okucindezelekile Kwangemva Kokuhlukumezeka

-Delile

• Ziyini izimpawu?
• Izimpawu ze-PTSD
• Ukukhumbula isipiliyoni esibuhlungu
• Ukugwema izimo ezithile
• Izinguquko ezinkolelweni nasemizweni ngawe nangabanye
• I-Hyperarousal
• Izimpawu zeSomatic
• Izimpawu ze-CPTSD
• Ukuntuleka kokulawulwa ngokomzwelo
• Izinguquko ekwazini
• Ukuzazi okungekuhle
• Ubunzima nobudlelwano
• Umbono osontekile womhlukumezi
• Ukulahleka kwezinhlelo zezincazelo
• Yini ebangela i-CPTSD?
• Ingabe zikhona izinto eziyingozi?
• Kutholakala kanjani?
• Ilashwa kanjani?
• Ukwelashwa kwengqondo
• Ukunyakaza kokuhamba kwamehlo nokwenza kabusha (EMDR)
• Imithi
• Ngingakutholaphi ukwesekwa?
• Ukufundwa okuphakanyisiwe
  
• Ukuphila ne-CPTSD

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Yini inkinga yokuxineka ngemuva kwengozi?

Abantu abaningi bajwayelene ne-post-traumatic stress disorder (PTSD), isifo sokukhathazeka esibangelwa isehlakalo esibuhlungu, njengenhlekelele yemvelo noma ingozi yemoto.

Kodwa-ke, isimo esihlobene kakhulu esibizwa ngokuthi yi-complex post-traumatic stress disorder (CPTSD) siyaziwa kakhulu odokotela eminyakeni yamuva. Imiphumela ye-CPTSD kusuka ekuhlukumezeni okuphindaphindiwe ngaphezulu kwezinyanga noma iminyaka, kunokuba kube ngumcimbi owodwa.

Ziyini izimpawu?

Izimpawu ze-CPTSD zivame ukufaka lezo ze-PTSD, kanye nezimpawu ezengeziwe.

Izimpawu ze-PTSD

Ukukhumbula isipiliyoni esibuhlungu

Lokhu kungabandakanya ukuphupha kabi noma ukubuyela emuva.

Ukugwema izimo ezithile

Ungagwema izimo noma imisebenzi, enjengezixuku ezinkulu noma ukushayela, ezikukhumbuza ngesigameko esibuhlungu. Lokhu kufaka nokuzigcina umatasa ukugwema ukucabanga ngomcimbi.

Izinguquko ezinkolelweni nasemizweni ngawe nangabanye

Lokhu kungafaka ukugwema ubudlelwane nabanye abantu, ukungakwazi ukwethemba abanye, noma ukukholelwa ukuthi umhlaba uyingozi kakhulu.

I-Hyperarousal

I-Hyperarousal isho ukuhlala uqaphile noma ujittery. Isibonelo, ungaba nobunzima bokulala noma ukugxila. Ungahle uthuswe ngokungavamile yimisindo emikhulu noma engalindelekile.

Izimpawu zeSomatic

Lokhu kubhekisela ezimpawu zomzimba ezingenayo imbangela yezokwelapha eyisisekelo. Isibonelo, lapho okuthile kukukhumbuza ngesigameko esibuhlungu, ungazizwa unesiyezi noma ucanuzelelwa inhliziyo.

Izimpawu ze-CPTSD

Abantu abane-CPTSD ngokuvamile banezimpawu ezingenhla ze-PTSD kanye nezimpawu ezingeziwe, kufaka phakathi:

Ukuntuleka kokulawulwa ngokomzwelo

Lokhu kusho ukuba nemizwa engalawuleki, enjengokuthukuthela okuqhumayo noma ukudabuka okuqhubekayo.

Izinguquko ekwazini

Lokhu kungafaka phakathi ukukhohlwa isehlakalo esibuhlungu noma umuzwa ohlukanisiwe nemizwa noma umzimba wakho, obizwa nangokuthi ukuhlukaniswa.

Ukuzazi okungekuhle

Ungazizwa unecala noma unamahloni, kuze kufike ezingeni lokuthi uzizwe wehluke ngokuphelele kwabanye abantu.

Ubunzima nobudlelwano

Ungazithola ugwema ubudlelwane nabanye abantu ngokungathembi noma umuzwa wokungazi ukuthi ungaxhumana kanjani nabanye. Ngakolunye uhlangothi, abanye bangafuna ubudlelwano nabantu ababalimazayo ngoba kuzwakala kujwayelekile.

Umbono osontekile womhlukumezi

Lokhu kufaka phakathi ukuba matasa ngobudlelwano phakathi kwakho nomhlukumezi wakho.Kungabandakanya ukukhathazeka ngokuziphindisela noma ukunika umhlukumezi amandla aphelele ngempilo yakho.

Ukulahleka kwezinhlelo zezincazelo

Izinhlelo zencazelo zibhekisa enkolweni yakho noma ezinkolelweni zakho ngomhlaba. Isibonelo, ungalahla ukholo kwezinye izinkolelo okade unazo noma ube nomuzwa onamandla wokuphelelwa yithemba noma wokungabi nathemba ngomhlaba.

Kubalulekile ukuqaphela ukuthi izimpawu zombili i-PTSD ne-CPTSD zingahluka kakhulu phakathi kwabantu, futhi nangaphakathi komuntu oyedwa ngokuhamba kwesikhathi. Isibonelo, ungazithola ugwema izimo zomphakathi isikhathi esithile, bese uqala ukufuna izimo ezingaba yingozi ezinyangeni noma eminyakeni elandelayo.

Uma usondelene nomuntu one-CPTSD, kubalulekile futhi ukukhumbula ukuthi imicabango nezinkolelo zabo kungenzeka zingahambisani njalo nemizwa yabo. Bangase bazi ukuthi, ngokunengqondo, kufanele bagweme umhlukumezi wabo. Kodwa-ke, bangaphinde babambelele kumuzwa wokubathanda.

Yini ebangela i-CPTSD?

Abaphenyi basazama ukuthola ukuthi ukucindezeleka okubuhlungu kubuthinta kanjani ubuchopho futhi kuholele ezimeni ezinjenge-CPTSD. Kodwa-ke, izifundo ezilwaneni ezihlukumezekile zingaba nemiphumela ehlala njalo ku-amygdala, hippocampus, naku-prefrontal cortex. Lezi zindawo zidlala indima enkulu kukho konke ukusebenza kwememori yethu nokuthi sisabela kanjani ezimweni ezicindezelayo.

Noma yiluphi uhlobo lokuhlukumezeka kwesikhathi eside, ngaphezulu kwezinyanga ezimbalwa noma iminyaka, kungaholela ku-CPTSD. Kodwa-ke, kubonakala sengathi kuvela kaningi kubantu abahlukunyezwe ngumuntu obekufanele abe ngumnakekeli noma umvikeli wabo. Izibonelo zifaka abasinda ekushushumbisweni kwabantu noma ekuhlukunyezweni ngokocansi okuqhubekayo yisihlobo.

Ezinye izibonelo zokuhlukumezeka kwesikhathi eside zifaka:

• ukuhlukunyezwa okuqhubekayo ngokomzimba, ngokomzwelo noma ngokocansi
• ukuba isiboshwa sempi
• ukuhlala endaweni yempi isikhathi eside
• ukunganakwa okuqhubekayo kwengane

Ingabe zikhona izinto eziyingozi?

Ngenkathi noma ngubani engakwazi ukuthuthukisa i-CPTSD, abanye abantu bangase babe namathuba amaningi okuyithuthukisa kunabanye. Ngaphandle kokuba nokuhlangenwe nakho okubuhlungu okwedlule, izinto ezinobungozi zibandakanya:

• ukugula kwengqondo okucashile, njengokukhathazeka noma ukudangala, noma umlando wakho womndeni
• izici zobuntu ezizuzwe njengefa, okuvame ukubizwa ngokuthi ubuntu
• ukuthi ubuchopho bakho bulawula kanjani ama-hormone nama-neurochemicals, ikakhulukazi ekuphenduleni ukucindezeleka
• izici zokuphila, njengokungabi nohlelo lokusekela oluqinile noma ukungabi nomsebenzi oyingozi

Kutholakala kanjani?

I-CPTSD namanje isimo esisha ngokuqhathaniswa, ngakho abanye odokotela abazi ngakho. Lokhu kungenza kube nzima ukuthola ukuxilongwa okusemthethweni, futhi ungahle utholwe une-PTSD esikhundleni se-CPTSD. Akunakho ukuhlolwa okuqondile kokunquma ukuthi unayo yini i-CPTSD, kodwa ukugcina ilogi eningiliziwe yezimpawu zakho kungasiza udokotela wakho enze ukuxilongwa okunembile. Zama ukugcina umkhondo wokuthi izimpawu zakho ziqale nini kanye nanoma yiziphi izinguquko kuzo ngokuhamba kwesikhathi.

Lapho usuthole udokotela, bazoqala ngokubuza mayelana nezimpawu zakho, kanye nanoma yiziphi izehlakalo ezihlukumezayo esikhathini esedlule. Ukuze uthole ukuxilongwa kokuqala, kungenzeka ukuthi awudingi ukungena emininingwaneni eminingi uma kukwenza ungakhululeki.

Okulandelayo, bangabuza nganoma yimuphi umlando womndeni wokugula ngengqondo noma ezinye izinto ezinobungozi. Qiniseka ukuthi ubatshela nganoma yimiphi imithi noma izithasiselo ozithathayo, kanye nanoma iziphi izidakamizwa zokuzithokozisa ozisebenzisayo. Zama ukwethembeka ngangokunokwenzeka nabo ukuze bakwenzele izincomo ezinhle kakhulu.

Uma ngabe uke waba nezimpawu zokucindezeleka kwangemva kwenhlekelele okungenani inyanga futhi ziphazamisa impilo yakho yansuku zonke, udokotela wakho kungenzeka aqale ngokuxilongwa kwe-PTSD. Ngokuya ngesigameko esibuhlungu nokuthi unezimpawu ezengeziwe, njengezinkinga eziqhubekayo zobudlelwano noma unenkinga yokulawula imizwa yakho, bangakuthola ukuthi une-CPTSD.

Khumbula ukuthi ungadinga ukubona odokotela abambalwa ngaphambi kokuthola umuntu ozizwa ukhululekile ngaye. Lokhu kujwayelekile, ikakhulukazi kubantu ababhekene nengcindezi yangemva kwenhlekelele.

Ilashwa kanjani?

Kunezinketho eziningi zokwelashwa ze-CPTSD ezinganciphisa izimpawu zakho futhi zikusize ukuzilawula kangcono.

Ukwelashwa kwengqondo

I-Psychotherapy ibandakanya ukukhuluma nodokotela kungaba yedwa noma eqenjini. Kubandakanya nokusetshenziswa kwe-CBT). Lolu hlobo lwezokwelapha lusiza ekuboneni izindlela zokucabanga ezingezinhle futhi likunikeze amathuluzi okukushintsha ngemicabango enempilo nenempilo.

Udokotela wakho futhi angancoma ukwelashwa kokuziphatha okwehlukanisayo, uhlobo lwe-CBT ekusiza ukuthi uphendule kangcono ekucindezelekeni futhi wakhe ubudlelwane obuqinile nabanye.

Ukunyakaza kokuhamba kwamehlo nokwenza kabusha (EMDR)

I-EMDR isetshenziswa kakhulu ekwelapheni i-PTSD, futhi ingasiza nakwi-CPTSD. Uzocelwa ukuthi ucabange kafushane ngomzuzu wokuhlukumezeka ngenkathi uhambisa amehlo akho ngapha nangapha. Amanye amasu afaka ukuthi othile athephe ezandleni zakho esikhundleni sokuhambisa amehlo akho. Ngokuhamba kwesikhathi, le nqubo ingakusiza ekunciphiseni izinkumbulo nemicabango ebuhlungu.

Ngenkathi kunempikiswano ethile emphakathini wezokwelapha ngokusetshenziswa kwayo, i-American Psychological Association ngokuncoma kwayo iyincoma nge-PTSD. Lokhu kusho ukuthi bayayincoma kepha kusadingeka imininingwane eyengeziwe ngenxa yobufakazi obenele.

Imithi

Imithi esetshenziswa ngokwesiko ukwelapha ukucindezeleka nayo ingasiza ngezimpawu ze-CPTSD. Bajwayele ukusebenza kahle kakhulu uma behlanganiswa nolunye uhlobo lwezokwelapha, njenge-CBT. Ama-anti-depressants ajwayelekile asetshenziselwa i-CPTSD angafaka:

• i-sertraline (Zoloft)
• i-paroxetine (Paxil)
• i-fluoxetine (Prozac)

Ngenkathi abanye abantu bezuza ngokusebenzisa le mithi isikhathi eside, ungahle udinge ukuyiphuza isikhashana ngenkathi ufunda amasu amasha okubhekana nakho.

Ngingakutholaphi ukwesekwa?

Ukuba nesimo esingaqashelwa njenge-CPTSD kungahlukanisa. Uma uzizwa sengathi udinga ukwesekwa okwengeziwe, Isikhungo Sikazwelonke se-PTSD sinezinsizakusebenza eziningana, kufaka phakathi uhlelo lokusebenza lokuqeqesha lwe-PTSD lwefoni yakho. Ngenkathi eziningi zalezi zinsiza zihloselwe abantu abane-PTSD, usengazithola zilusizo kwizimpawu zakho eziningi.

Inhlangano engenzi nzuzo i-Out of the Storm nayo inezinsizakusebenza eziningi eziku-inthanethi, kufaka phakathi iforamu, amashidi wolwazi, nezincomo zencwadi, ikakhulukazi i-CPTSD.

Ukufundwa okuphakanyisiwe

• I- “The Body Keeps Score” ithathwa njengokufanele ifundelwe noma ngubani olulama ekuhlukumezekeni.
• "I-Complex PTSD Workbook" iqukethe izivivinyo nezibonelo ezenzelwe ukukunika amandla okulawula impilo yakho ngokomzimba nangokwengqondo.
• "I-PTSD eyinkimbinkimbi: Ukusuka Ekusindeni Kuya Ekuchumeni" kuyinsiza enkulu yokuphula imiqondo eyinkimbinkimbi yezengqondo ehlobene nokuhlukumezeka. Futhi, umbhali ungudokotela wezifo zengqondo onelayisense okwenzeka abe ne-CPTSD.

Ukuphila ne-CPTSD

I-CPTSD yisimo esibucayi sempilo yengqondo engathatha isikhathi esithile ukwelashwa, futhi kubantu abaningi, yisimo sempilo yonke. Kodwa-ke, inhlanganisela yokwelashwa nemithi kungakusiza ukuphatha izimpawu zakho futhi uthuthukise kakhulu izinga lakho lempilo.

Uma ukuqala ukwelashwa kuzwakala kukhungathekisa, cabanga ukujoyina iqembu lokusekelwa - kungaba mathupha noma ku-inthanethi, okokuqala. Ukwabelana ngokuhlangenwe nakho kwakho nabantu ezimweni ezifanayo ngokuvamile kuyisinyathelo sokuqala sokululama.