Indlela Abasinde Ekuhlaselweni Abasebenzisa Ngayo Ukufaneleka Njengengxenye Yokululama Kwabo

-Delile

• Ukuqinisa Umzimba Nomqondo
• Ukufunda Amakhono Okuzivikela
• Ukuqinisa Umjikelezo
• Ukubuyisa ucansi
• Ukubaluleka Kokuzinakekela
• Buyekeza kwe-

Ukunyakaza kwe-Me Too kungaphezu kwe-hashtag: Kuyisikhumbuzo esibalulekile sokuthi ukuhlukunyezwa ngokocansi kuyinto, kakhulu inkinga edlangile. Ukubeka izinombolo ngendlela efanele, owesifazane oyedwa kwabangu-6 uke wazama noma waqeda ukudlwengulwa ekuphileni kwabo, futhi ukuhlukunyezwa ngokocansi kwenzeka njalo ngemizuzwana engama-98 e-U.S. (Futhi lezo yizigameko nje eziye zabikwa.)

Kulaba abasindile, amaphesenti angama-94 aba nezimpawu ze-PTSD kulandela ukuhlaselwa, okungazibonakalisa ngezindlela eziningi, kepha kuvame ukuthinta ubudlelwane bowesifazane nomzimba wakhe. "Kuvamile ngabasindile odlame lwezocansi ukufuna ukufihla imizimba yabo, noma ukuzibandakanya ekuziphatheni okuyingozi empilweni, imvamisa bezama ukugwema noma ukubamba imizwa ekhungathekisayo," kusho u-Alison Rhodes, Ph.D., usonhlalonhle wezempilo kanye nokuhlukumezeka kanye umcwaningi wokuthola kabusha eCambridge, eMassachusetts.

Yize indlela eya ekululameni yinde futhi inzima, futhi ayikho indlela yokwelapha konke ukuhlukumezeka okunjalo, abaningi abasindile bathola induduzo ngokuqina.

Ukuqinisa Umzimba Nomqondo

"Ukuphulukiswa ebudloveni bezocansi kuvame ukuhilela ukubuyisa imizwa yomuntu," kusho uClaire Burke Draucker, Ph.D., R.N., uprofesa we-Mental Health Nursing e-Indiana University-Purdue University Indianapolis. "Lesi sigaba sivame ukufika ngemuva kwesikhathi lapho kuzolulama ngemuva kokuthi abantu bathole ithuba lokucubungula ukuhlukumezeka, baqala ukukuqonda, futhi baqonde nomthelela okube nawo ezimpilweni zabo."

I-Yoga ingasiza kulesi sigaba. Abesifazane abasezikhoselweni zodlame lwasekhaya nasezikhungweni zomphakathi kulo lonke elaseNew York City, eLos Angeles, ezingxenyeni zezwe laseNew York naseConnecticut baphendukela e-Exhale baya e-Inhale, okuyinhlangano engenzi nzuzo enikela nge-yoga kulabo abasindile odlameni lwasekhaya nolwezocansi. Amakilasi, amanye afundiswa ngokuhlukunyezwa ngokocansi kanye nabasinde ekuhlukunyezweni kwasekhaya, enza abafundi bakhululeke ngokusebenzisa ulimi olumemayo ukuze bahambe kancane phakathi nokugeleza, njengokuthi "Joyina nami [gcwalisa isikhala esingenalutho], uma lokho kuzwakala kukhululekile kuwe, noma" Uma ungathanda ukuhlala nami, sizoba khona lapho ukuphefumula kathathu, "kuchaza uKimberly Campbell, umqondisi omkhulu we-Exhale to Inhale, ofundisa i-yoga, kanye nommeli wesikhathi eside wokuvikela udlame lwasekhaya.

Izimbangela ziyacatshangelwa kuwo wonke amakilasi. Umfundisi akenzi ukulungiswa ngokomzimba kokuma kwabafundi. Imvelo ilungiswe ngokucophelela - ikilasi lithule, alinawo umculo ophazamisayo, izibani ziyagcinwa, futhi omata bonke babheke emnyango ukuze abafundi bakwazi ukubona iphuzu lokuphuma ngaso sonke isikhathi. Le ndawo ikhuthaza umuzwa wokuzikhethela nokuzikhethela emzimbeni wakho, okuyikho kanye ukuhlukunyezwa ngokocansi okususa kwabesifazane, kusho uCampbell.

Kukhona ucwaningo oluningi lokusekela amandla okuphulukisa e-yoga. Olunye ucwaningo lwathola ukuthi umkhuba we-yoga onolwazi ngokuhlukumezeka wawusebenza kakhulu kunanoma yikuphi okunye ukwelashwa, okuhlanganisa izikhathi zokwelashwa komuntu ngamunye kanye neqembu, ekwehliseni izimpawu ze-PTSD ezingapheli isikhathi eside. Ukuhlanganisa izakhi zokuphefumula, ukuma, kanye nokucabanga ngomkhuba omnene, wokuzindla we-yoga oqondiswe kulabo abahlukumezekile kusiza abasindile ukuthi baphinde baxhumane nemizimba yabo nemizwelo yabo, ngokusho kocwaningo.

"Ukuhlukunyezwa ngokocansi kudala ukulahleka okukhulu kolawulo emzimbeni wakho, ngakho-ke umkhuba okuvumela ukuthi uzenzele umusa kuwe nasemzimbeni wakho kubalulekile," kusho uRhodes.

Ukufunda Amakhono Okuzivikela

Abasindile bavame ukuzizwa bethulisiwe, ngesikhathi sokuhlaselwa futhi kwesinye isikhathi ngemuva kweminyaka, yingakho amakilasi okuzivikela, njengalawo e-IMPACT, ekhuthaza abesifazane ukuthi bazimele bona nabanye besifazane. Omunye owasinda ngokungaziwa wokuhlukunyezwa ebuntwaneni nokuhlukunyezwa ngokocansi okuphindaphindiwe nguprofesa wabelana ngokuthi kwaze kwaba yilapho ehlanganisa ukuzivikela neminye imikhuba yakhe yokwelapha lapho athola khona ithuba lokubuyisa amandla ayebiwe kuye, aqala ngokumthola izwi.

Ingxenye yokuqala yekilasi e-IMPACT imemeza ngokuthi "cha," ukuthola lelo gama emzimbeni wakho, nokuthi ukukhishwa kwe-adrenaline ngamazwi yikhona okushukumisa yonke ingxenye ebonakalayo yesigaba. "Kwabanye abasindile, le yingxenye enzima kunazo zonke ekilasini, ukuzijwayeza ukuzikhuthaza, ikakhulukazi uma i-adrenaline igijimela ohlelweni lwakho," kusho uMeg Stone, umqondisi omkhulu we-IMPACT Boston, uphiko lweTriangle.

Isigaba sokuzivikela sokunika amandla e-IMPACT Boston.

Okulandelayo, umfundisi we-IMPACT uthatha abafundi adlule ezimeni ezahlukahlukene, aqale ngesibonelo sakudala "somuntu ongamazi emgwaqeni". Abafundi bafunda nokuthi kufanele basabele kanjani lapho omunye umuntu esekuhluphekeni, bese beya ezindaweni ezijwayelekile, njengekamelo lokulala.

Yize isimo esilingisiwe sodlame singase sibonakale sivusa amadlingozi (futhi singaba kwabanye), uStone uthi i-IMPACT iphatha ikilasi ngalinye ngephrothokholi eqondile, enolwazi ngokuhlukumezeka."Enye yezinto ezibaluleke kakhulu emkhakheni wokuzivikela wokuzivikela umthwalo obhekene nalowo owenza lolu dlame," kusho uStone. "Futhi akekho okulindeleke ukuthi aqedele umsebenzi uma engakhululekile."

Ukuqinisa Umjikelezo

Ukubuyela esimisweni esijwayelekile yingxenye ebalulekile yokululama-futhi ukuqina kungasiza. U-Telisha Williams, umdlali we-bass nomculi weqembu lomculo laseNashville i-Wild Ponies, owasinda eminyakeni eminingi yokuhlukunyezwa ngokocansi kwasebuntwaneni, uthembele ekugijimeni ukuze alwe nokukhathazeka nokudangala.

UWilliams waqala ukugijima ngo-1998, waqhubeka nomncintiswano wakhe wokuqala ngo-2014 kwabe sekudluliselwa umugqa wamamayela angama-200 iBourbon Chase, ethi isinyathelo ngasinye asigijimayo besisondele eduze kokululama. "Imvume yokuzibekela nokufeza izinhloso yangisiza ukuthi ngiphile impilo enempilo," kusho uWilliams. Lokho kungenye yezinto eguqule impilo yakhe, uthi futhi kwamnika amandla okuxoxa indaba yakhe kwamanye amakhonsathi akhe. (Uyanezela ukuthi kuhlala kukhona okungenani oyedwa osindile ezilalelini abeza kuye kamuva bese bembonga ngokumela kwakhe.)

KuReema Zaman, umbhali osuselwe e-Oregon, isikhulumi, nomqeqeshi wokuhlukumezeka, ukuqina kanye nokudla okunempilo kwakuyizinto ezisemqoka zokululama. Ukukhula kwakhe eBangladesh, wahlaselwa umzala wakhe futhi wahlukunyezwa othisha nabantu angabazi emgwaqweni. Khona-ke, ngemva kokuthuthela e-U.S. ekolishi, wadlwengulwa eneminyaka engu-23 ubudala. Ngenxa yokuthi wayengenawo umndeni e-US ngaleso sikhathi, futhi wakhetha ukungathathi izinyathelo zomthetho njengokuthi angabeki engcupheni isimo se-visa yakhe noma umsebenzi wakhe, wayethembele kuye kuphela ukuthi uzolapha, ikakhulukazi imikhuba yakhe yansuku zonke yokugijima amamayela ayi-7, ukuqeqeshwa amandla , kanye nokudla ngokuqaphela. "Zifana nengokomoya kimi," kusho uZaman. “Ukuqina kube yindlela yami yokudala uzinzo, ukugxila kanye nokuzimela kulo mhlaba,” usho kanje. "Sidinga ukuzibophezela ekuvukeni kwethu, ngokwenza izinto ezondla ikhono lethu lokuphila, lokuphulukisa, nokusuka osukwini olulodwa luye kolunye."

Ukubuyisa ucansi

"Ukubuyisela ngokuvamile kuhilela ukubuyisela ubulili bakho, okuhlanganisa ukuthola kabusha ilungelo lokuthatha izinqumo zocansi, ukuzibandakanya ekuziphatheni kocansi ozikhethele wena, nokuhlonipha ubuwena bobulili nobulili," kusho uDraucker.

Abanye abasindile baphendukele ezinkambisweni zokuzivocavoca ezinjenge-burlesque kanye ne-pole dance ngalo mqondo wokubuyiselwa. Yize kunemibono yokuthi le misebenzi ikhona nje ukufeza ukubuka kwabesilisa, "lokhu bekungeke kube kude neqiniso," kusho uGina DeRoos, owasinda ekuhlukunyezweni ngokocansi kwezingane, umqeqeshi wokuqina komzimba, kanye nomphilisi weReiki eManteca, eCalifornia. "Umdanso wePole ufundisa abesifazane ukuthi bazibandakanye kanjani nemizimba yabo ezingeni lezinkanuko, futhi bayithande imizimba yabo ngokunyakaza," esho. Iminyaka yokwelashwa kwezimbangela zakhe ezihlobene ne-PTSD, amaphupho amabi, nokuhlaselwa uvalo, asabhekana nakho eminyakeni engama-20 ngemuva kokuhlaselwa kwakhe kokuqala, ibibalulekile enqubweni yakhe ende yokuphulukisa, uyabelana. Kepha ukudansa ngepali okwamsiza wakha kabusha ukuzithanda nokuzamukela.

U-Telisha Williams unombono ofanayo. Ukugijima kanye nayo yonke eminye imikhuba yakhe enempilo yayimondla usuku nosuku, kodwa kukhona okwakushoda ekululameni kwakhe isikhathi eside ekuhlukunyezweni ngokocansi kwasebuntwaneni, okwamthatha iminyaka eminingi ukuqaqa nokufuna ukwelashwa. "Kungani ngingawuthandi umzimba wami?" ezibuza. "Angikwazanga ukubheka umzimba wami futhi ngibone 'sexy'-bekuyinto evinjiwe." Ngolunye usuku, wangena ekilasini lomdanso we-burlesque eNashville, futhi ngokushesha waqala ukuzwa uthando-umfundisi wacela abafundi ukuthi bathole okuthile okuhle ngemizimba yabo ekilasini ngalinye, esikhundleni sokuthatha indlela ehlekisayo noma ehlekisayo endleleni abahamba ngayo. esikhaleni. UWilliams wayexhunyiwe, futhi isigaba saba yindawo yokuphephela. Ujoyine uhlelo lokuqeqeshwa kwe-burlesque lwamasonto angama-24 olwaphetha ngomdlalo, ophelele ngezingubo zokugqoka, kanye nomdwebo wakhe, owenzelwe ezinye izingoma zeWild Ponies. "Ekupheleni kwalowo mdlalo, ngema esiteji futhi ngazizwa nginamandla kakhulu ngaleso sikhathi, futhi ngangazi ukuthi kwakungadingeki ngibuyele ekungabini nalawo mandla futhi," usho kanje.

Ukubaluleka Kokuzinakekela

Olunye ungqimba lokuzithanda? Ukubonisa umusa emzimbeni wakho nsuku zonke. Enye into enomthelela ekwelapheni “ukwenza umkhuba wokuzinakekela, ngokungafani nokuzijezisa noma ukuzilimaza,” kusho uRhodes. Ekuseni emva kokudlwengulwa kukaReema Zaman, waqala usuku lwakhe ngokuzibhalela incwadi yothando futhi usekwenze lokho ngokwenkolo kusukela ngaleso sikhathi.

Noma ngalezi zindlela zokuqinisa, uZaman uyavuma ukuthi ubengekho njalo endaweni enempilo. Ukusukela eminyakeni yobudala eyi-15 kuya kwengama-30, wayelwa nokudla okungafanelekile nokuzivocavoca ngokweqile, esebenzela isithombe sokuphelela ayekholelwa ukuthi silungele umsebenzi wakhe wokulingisa nokumodela. "Bengilokhu ngisengozini yokuncika kimi kakhulu-ngangidinga ukwazisa ngempela lokho umzimba wami owawukwazi ukunginika kona esikhundleni sokuncika kuye, ngokuphindaphindiwe," kusho uZaman. "Ngaqala ukubona ukuthi mhlawumbe ngangisenemizila ethile yokuhlukumezeka okungapholi, futhi lokho kwakungukuzilimaza nokuzilimaza izindinganiso zobuhle." Impendulo yakhe kube ukubhala imemori, Ngingowakho, ibhukwana lokuphulukiswa ekuhlukumezekeni nasekuzilimazeni, kwakhe nakwabanye, eneminyaka engama-30. Ukuthola indaba yakhe lapho ekhasini nokuzindla ngohambo lwakhe njengosindile kwamvumela ukuba akhe ubuhlobo obunempilo nokudla nokuzivocavoca umzimba siyabonga isibindi namandla akhe namuhla.

Indlela eya ekululameni ayihambelani futhi ayilula. “Kodwa abasindile bazuza kakhulu emikhubeni ethuthukisa amakhono abo okuzinakekela ngendlela emnene, futhi benze ukukhetha kwabo. okwakho "kusho uRhodes.

Uma wena noma omunye umuntu omthandayo ehlangabezana nodlame lwezocansi, shayela inombolo yamahhala, eyimfihlo Inombolo Kazwelonke Yokuhlaselwa Ngokobulili ku-800-656-HOPE (4673).

Buyekeza kwe-