Iyini Imiphumela Yesikhashana Nesikhathi Eside Yokuhlukunyezwa Ngokomzwelo?

-Delile

• Imiphumela yesikhashana
• Imiphumela yesikhathi eside
• Ingabe kuthinta izingane ngokwehlukile?
• Ngabe ukuhlukunyezwa okungokomzwelo kuholela ekucindezelekeni ngemuva kwengozi (PTSD)?
• Lapho usukulungele ukuqala ukululama
• Finyelela usizo
• Zijwayeze ukusebenza ngokomzimba
• Yiba nomphakathi
• Cabanga ngendlela odla ngayo
• Yenza ukuphumula kube yinto eza kuqala
• Amavolontiya
• Ungalufuna nini usizo lochwepheshe
• Ungamthola kanjani uchwepheshe

Ukuqaphela izimpawu

Lapho ucabanga ngokuhlukunyezwa, ukuhlukunyezwa ngokomzimba kungahle kufike engqondweni yakho. Kodwa ukuhlukunyezwa kungavela ngezindlela eziningi. Ukuhlukunyezwa ngokomzwelo kubucayi njengokuhlukunyezwa ngokomzimba futhi kwandulelwe. Kwesinye isikhathi zenzeka ndawonye.

Uma uzibuza ukuthi ngabe kwenzeka kuwe, nazi ezinye zezimpawu:

• bememeza
• ukubiza ngamagama
• ekhipha inhlamba noma ehlekisa ngawe
• ukuzama ukukwenza ubuze impilo yakho (ukukhanyisa igesi)
• ehlasela ubumfihlo bakho
• ukukujezisa ngokungahambisani nalokho abakufunayo
• uzama ukulawula impilo yakho
• ekuhlukanisa nomndeni nabangane
• ukwenza izinsongo ezicashile noma ezigqamile

Uma ngabe uhlukunyeziwe ngokomoya, yazi ukuthi akulona iphutha lakho. Ayikho futhi indlela "elungile" yokuzizwa ngakho.

Ukuhlukunyezwa ngokomzwelo akuyona into evamile, kodwa imizwa yakho ijwayelekile.

Qhubeka ufunde ukuze ufunde ngemiphumela yokuhlukunyezwa ngokomzwelo nokuthi ungaluthola kanjani usizo.

Imiphumela yesikhashana

Ungahle wenqabe ekuqaleni. Kungashaqisa ukuzithola usesimweni esinjalo. Kungokwemvelo ukuthembela ukuthi unephutha.

Ungaba nemizwa ye:

• ukudideka
• uvalo
• ukungabi nathemba
• amahloni

Lokhu kukhokhelwa ngokomzwelo nakho kungaholela emiphumeleni emibi yokuziphatha. Ungahle uzwe:

• ubunzima bokugxila
• imood
• ukungezwani kwemisipha
• amaphupho amabi
• ukushaya kwenhliziyo okugijimayo
• izinhlungu nezinhlungu ezahlukahlukene

Imiphumela yesikhathi eside

khombisa ukuthi ukuhlukunyezwa okukhulu ngokomzwelo kungaba namandla njengokuhlukunyezwa ngokomzimba. Ngokuhamba kwesikhathi, bobabili bangafaka isandla ekuzethembeni okuphansi nasekucindezelekeni.

Ungase futhi uthuthukise:

• ukukhathazeka
• ubuhlungu obungapheli
• icala
• ukuqwasha
• ukuhoxa komphakathi noma isizungu

Abanye ukuthi ukuhlukunyezwa ngokomzwelo kungaba nomthelela ekwakhiweni kwezimo ezinjenge-chronic fatigue syndrome ne-fibromyalgia.

Ingabe kuthinta izingane ngokwehlukile?

Njengabantu abadala, ukuhlukunyezwa ngokomzwelo kwezingane kungaziwa.

Uma ingane ihlukunyezwa ngokomzwelo, ingahle ikhule:

• ukuhoxa komphakathi
• ukuhlehla
• ukuphazamiseka kokulala

Uma kushiywe kungaxazululwa, lezi zimo zingaqhubeka zibe mdala futhi zikushiye usengcupheni yokuphathwa kabi kakhulu.

Iningi lezingane ezihlukunyezwayo azikhuli zihlukumeza abanye. Kodwa olunye ucwaningo luphakamisa ukuthi bangase babe mathuba kakhulu kunabantu abadala abangazange bahlukunyezwe ngesikhathi sobuntwana ukuthi bazibandakanye ekuziphatheni okunobuthi.

Abantu abadala abahlukunyezwa noma abanganakiwe njengezingane nabo bangaba namathuba amaningi okuba nezinkinga zempilo ezingapheli, kufaka phakathi:

• ukuphazamiseka kokudla
• ikhanda
• Isifo senhliziyo
• izingqinamba zempilo yengqondo
• ukukhuluphala ngokweqile
• ukuphazamiseka kokusebenzisa izidakamizwa

Ngabe ukuhlukunyezwa okungokomzwelo kuholela ekucindezelekeni ngemuva kwengozi (PTSD)?

Ukuhlukunyezwa ngokomzwelo akuholeli njalo ku-PTSD, kodwa kungahle kwenzeke.

I-PTSD ingakhula ngemuva komcimbi owethusayo noma oshaqisayo. Udokotela wakho angenza ukuxilongwa kwe-PTSD uma uhlangabezana namazinga aphezulu okucindezeleka noma ukwesaba isikhathi eside. Le mizwa ivame ukuba yimbi kangangokuba iphazamise ukusebenza kwakho kwansuku zonke.

Ezinye izimpawu ze-PTSD zifaka:

• ukudinwa okuthukuthele
• ukwethuka kalula
• imicabango emibi
• ukuqwasha
• amaphupho amabi
• ukukhumbula ukuhlukumezeka (ukubuyela emuva) nokuhlangabezana nezimpawu zomzimba njengokushaya kwenhliziyo okusheshayo

I-PTSD ezinganeni nayo ingadala:

• ukumanzisa embhedeni
• ukunamathela
• ukuhlehla

Ungaba sethubeni lokuthuthukisa i-PTSD uma une:

• kwenzeke ngezehlakalo ezihlukumezayo ngaphambili, ikakhulukazi ebuntwaneni
• umlando wokugula ngengqondo noma wokusetshenziswa kwezidakamizwa
• alukho uhlelo lokusekela

I-PTSD ivame ukwelashwa ngokwelashwa nangezidambisi.

Lapho usukulungele ukuqala ukululama

Ukuhlukunyezwa ngokomzwelo kungaholela ezimpawu zengqondo nezomzimba okungafanele zinganakwa. Kepha okusebenzela omunye umuntu kungahle kungasebenzi komunye. Futhi akubona bonke abantu abakulungele ukuqala ukululama zisuka nje.

Lapho usukulungele ukuthatha isinyathelo esilandelayo, ungakuthola kuwusizo ukuqala nganoma iziphi izeluleko ezilandelayo.

Finyelela usizo

Awudingi ukubhekana nalokhu wedwa. Khuluma nomngani omethembayo noma ilungu lomndeni elizokulalela ngaphandle kokwahlulela. Uma lokho kungeyona inketho, cabanga ukujoyina iqembu lokusekela labantu abahlangabezane nokuhlukunyezwa noma ukuhlukumezeka.

Zijwayeze ukusebenza ngokomzimba

Ukuvivinya umzimba kungenza okungaphezu kokukugcina ukhuluphele emzimbeni.

ukwenza i-aerobics enamandla aphakathi nendawo noma ukuxuba umsebenzi wokuqinisa umzimba nokuqinisa imisipha okungenani imizuzu engama-90 ngeviki unga:

• ikusize ulale kangcono
• ikugcine ubukhali
• ukunciphisa ubungozi bokucindezeleka

Ngisho nokuzivocavoca umzimba okuncane kangako, njengokuhamba nsuku zonke, kungasiza.

Uma ungenantshisekelo ekusebenzeni kwasekhaya, cabanga ukujoyina ikilasi. Lokho kungasho ukubhukuda, ubuciko bokulwa, noma ngisho nokudansa - noma yini ekuhambisa.

Yiba nomphakathi

Ukuzihlukanisa nomphakathi kungenzeka kancane kancane uze ungaboni, futhi lokho akukuhle. Abangane bangakusiza ukuthi welaphe. Lokho akusho ukuthi kufanele ukhulume nabo ngezinkinga zakho (ngaphandle uma ufuna). Ukujabulela nje ukuhlala nabanye nokuzizwa wamukelekile kunganele ukukhulisa imimoya yakho.

Cabanga ukwenza okulandelayo:

• Shayela umngani wakudala ongakhulumanga naye isikhathi eside ukuxoxa nje.
• Mema umngani kuma-movie noma uphume ukuze uzodla.
• Yamukela isimemo noma ngabe umuzwa wakho wokuhlala ekhaya wedwa.
• Joyina ikilasi noma iklabhu ukuhlangana nabantu abasha.

Cabanga ngendlela odla ngayo

Ukuhlukunyezwa ngokomzwelo kungadala umonakalo ekudleni kwakho. Kungakuholela ekudleni okuncane kakhulu, ngokweqile, noma kuzo zonke izinto ezingalungile.

Nawa amanye amathiphu angasiza ukugcina izinga lamandla akho liphakeme futhi unciphise ukuguquguquka kwemizwelo:

• Yidla izithelo, imifino namaprotheni ahlukahlukene.
• Yidla ukudla okulinganiselwe kahle usuku lonke.
• Gwema ukuzitika ngotshwala noma ukweqa ukudla.
• Gwema utshwala nezidakamizwa.
• Gwema ukudla okunoshukela, okuthosiwe nokwenziwe kakhulu.

Yenza ukuphumula kube yinto eza kuqala

Ukukhathala kungakuphuca amandla nokucabanga okucacile.

Nazi ezinye izindlela zokukhuthaza ukulala okuhle ebusuku:

• Lala ngasikhathi sinye ubusuku ngabunye bese uvuka ngasikhathi sinye njalo ekuseni. Kwenze umgomo wakho ukulala okungenani amahora ayisikhombisa ebusuku.
• Yenza okuthile okuphumuzayo ehoreni ngaphambi kokulala.
• Susa amagajethi kagesi egumbini lakho lokulala.
• Thola izithunzi zamawindi ezimnyama ekamelweni.

Ungasiza futhi ekunciphiseni ukucindezela ngokwenza amasu okuphumula, njenge:

• ulalele umculo opholile
• aromatherapy
• izivivinyo zokuphefumula okujulile
• i-yoga
• ukuzindla
• tai chi

Amavolontiya

Kungabonakala njengokuphikisana, kepha ukunikela ngesikhathi sakho kungasiza ekunciphiseni ukucindezeleka, intukuthelo nokudangala. Thola imbangela yendawo oyikhathalelayo bese uyazama.

Ungalufuna nini usizo lochwepheshe

Yize izinguquko zendlela yokuphila zingaba yiyo yonke into edingekayo kwabanye abantu, ungathola ukuthi udinga okuthile okungaphezulu. Lokhu kulungile impela futhi kuvamile.

Ungathola ukwelulekwa ngomsebenzi kuwusizo uma:

• ukugwema zonke izimo zenhlalo
• ecindezelekile
• uvalo noma ukukhathazeka njalo
• ukuba namaphupho amabi kaningi noma ukubuyela emuva
• engakwazi ukufeza izibopho zakho
• angakwazi ukulala
• ukusebenzisa utshwala noma izidakamizwa ukubhekana nazo

Ukwelashwa kokukhuluma, amaqembu okusekela, kanye nokwelashwa kokuziphatha okuyizindlela ezimbalwa zokubhekana nemiphumela yokuhlukunyezwa ngokomzwelo.

Ungamthola kanjani uchwepheshe

Uma uthatha isinqumo sokufuna usizo lochwepheshe, funa umuntu onolwazi lokuhlukunyezwa ngokomzwelo noma ukuhlukumezeka. Ungakwazi:

• Buza udokotela wakho wokunakekelwa okuyisisekelo noma omunye udokotela ukuthi akuthumele
• Buza abangani nomndeni ngezincomo.
• Shayela isibhedlela sangakini ubuze ukuthi banabo yini abasebenzi bezempilo yengqondo kubasebenzi.
• Sesha i-American Psychological Association database.
• Sesha i-database ku-TholaAPsychologist.org.

Ngemuva kwalokho, shayela abambalwa bese uhlela iseshini ye-Q & A ngocingo. Babuze:

• Yini imininingwane yakho, futhi unamalayisense afanele?
• Yikuphi okuhlangenwe nakho onakho ngokuhlukunyezwa ngokomzwelo?
• Ungasondela kanjani ekwelashweni kwami? (Qaphela: Lokhu ngeke kuthathwe isinqumo kuze kube yilapho umelaphi enza ukuhlolwa kwabo kokuqala kwezinkinga zakho.)
• Ubiza malini?
• Uyawamukela umshuwalense wami wezempilo? Uma kungenjalo, ungahlela uhlelo lokukhokha noma isikali sokuhambisa?

Khumbula ukuthi ukuthola umelaphi ofanele kungathatha isikhathi. Nayi imibuzo embalwa ongazindla ngayo ngemva kokuhambela kwakho kokuqala:

• Ngabe uzizwe uphephe ngokwanele ukuthi uvulele umelaphi?
• Ngabe umelaphi ubonakale ekuqonda futhi akuphatha ngenhlonipho?
• Ngabe uzizwa kamnandi ngokuba nesinye iseshini?

Ukuhlangana nomelaphi kanye akusho ukuthi kufanele unamathele kubo. Unamalungelo akho wokuzama omunye umuntu. Qhubeka uze uthole okukulungele. Uyakufanelekela.