Olu kuphazamiseka lubangela ukuba umntu abe nemiphumo yesiganeko esibuhlungu ixesha elide. I-PTSD yenzeka njengesiphumo sendalo seziganeko ezibuhlungu kwaye inokuphazamisana nemisebenzi yesiqhelo yomntu yemihla ngemihla kunye nokusebenza kwakhe.
Iimpawu zingohlulwa ngokwezigaba ezithathu:
Ukufumana kwakhona: Umntu uziva ngathi uphinde wehlelwa sisehlo somothuko kwakhona. Oku kunokuthatha uhlobo lwamaphupha amabi, iinkumbulo, ukwenzeka emva kwexesha elithile okanye ukusabela okunzulu ngokweemvakalelo. Umntu usenokuziphepha iindawo apho umonzakalo wenzeke khona okanye izivuseleli ezibakhumbuza ngesiganeko.
Ukuthintelwa kunye nokungabi nazimvakalelo ngokweNzala: Umntu uzama ukunqanda iimeko, imisebenzi, iindawo, okanye abantu ababakhumbuza ngesehlo esothusayo ngokuphepha okanye ukuba kude nabo. Umntu usenokungabi namvakalelo yokucinezela okanye ehlise ukusabela ngokweemvakalelo.
Uvuso olongeziweyo: Umntu uhlala eziva esengozini. Isenokubangela iimpawu ezinjengeengxaki zokulala, ubunzima bokugxila, ukucaphuka, ukungazinzi, ukuqaphela kakhulu, kwaye ubenoloyiko okanye umsindo ngokulula.
Uvavanyo lwe-PTSD lwenziwa yingcaphephe ukuqinisekisa ukuba iimpawu zifunyanwa rhoqo nangempumelelo. Ingcali yengqondo okanye ugqirha wengqondo yenza ukuxilongwa ngokuphonononga imbali yokwenzakala, iimpawu, kunye nokusebenza kwemihla ngemihla. Olu vavanyo lusekelwe kwiikhrayitheriya eziqhelekileyo zokuxilonga kunye nokuthotyelwa kwemigaqo esekwe yi-DSM-5 (i-Psychiatric Diagnostic Manual) kuthathelwa ingqalelo.
PTSD ikholisa ukunyangwa ngendibaniselwano yonyango kwaye ngamanye amaxesha amayeza. Iindlela zonyango ezifana nonyango lwe-EMDR, unyango lwe-cognitive-behavioral (CBT), kunye nonyango lwe-psychodynamic lunokusebenza ekunyangeni i-PTSD. Unyango lujolise ekuqhubeni isehlo somothuko, ukunciphisa iimpawu ezinxulumene nomonzakalo, kwaye luncede umntu asebenze ngendlela esempilweni.
I-Post-Traumatic Stress Disorder sisifo sengqondo esimandundu esenzeka emva kwesehlo esothusayo. Iimpawu zizibonakalisa njengokuphinda ufumane isiganeko esibuhlungu, ukuphepha kunye nokungabi namvakalelo, kunye nokunyuka kokuvuselela. Uxilongo lwenziwa ngovavanyo yingcali kwaye injongo kukunciphisa iimpawu kunye nokuphucula umntu ngokusebenzisa iindlela zonyango ezifanelekileyo.
Izimbangi zoxinzelelo lwasemva koxinzelelo: umonzakalo kunye neeFactors zoMngcipheko
I-Post-Traumatic Stress Disorder (PTSD) lukuphazamiseka ngokwasengqondweni okwenzeka emva kokuba umntu ehlelwe sisehlo esibuhlungu. Ukongeza kwisiganeko esibuhlungu, ezinye izinto ezinobungozi zinokusebenza ngempumelelo ekuphuhliseni i-PTSD. Apha ngezantsi kukho ulwazi oluninzi malunga noonobangela kunye nemiba yomngcipheko we-PTSD:
Izehlo eziNthusayo: Oyena nobangela we-PTSD ngumntu ojongene nesehlo esimanyumnyezi. Ezi ziganeko zinokuquka ukuhlaselwa ngokwasemzimbeni, ukuxhatshazwa ngokwesini, iintlekele zemvelo, imfazwe, ingozi, okanye ukubona ingozi enkulu. Iziganeko ezinjalo zinokukhokelela umntu ekubeni enze ukwenzakala ngokwasengqondweni aze abe nePTSD.
Izothutho Zobuqu Zangaphambili: Amava awothusayo angaphambili anokunyusa umngcipheko womntu we-PTSD. Umzekelo, impatho-gadalala okanye ukungahoywa okufunyenwe ngexesha lobuntwana kunokukhokelela kwizenzo ezibukhali ngakumbi kwiziganeko ezimanyumnyezi ebudaleni.
Ubungqongqo kunye noBude bexesha lokwenzakala: Ubuzaza kunye nobude bexesha lomonzakalo bunokuchaphazela umngcipheko we-PTSD. Izehlo ezimandundu kunye nexesha elide zomonzakalo zinokunyusa ukubakho kokuphuhliswa kwePTSD.
Ubufutshane be-Trauma: Indlela esisondele ngayo isiganeko somonzakalo emntwini ikwaphakathi kwemingcipheko ye-PTSD. Iziganeko ezothusayo ezinxulumene ngqo nobomi bukabani okanye ubomi babantu obathandayo zinokwandisa umngcipheko wokuba nePTSD.
Iimpawu zoBuqu: Iimpawu zomntu zinokuchaphazela umngcipheko we-PTSD. Umzekelo, izinto ezifana namava angalunganga ebuntwaneni, ukunqongophala kokuqina kwengqondo, ukuzithemba okuphantsi, kunye nenkxaso ephantsi yentlalontle inokunyusa umngcipheko we-PTSD.
Isini: Abasetyhini banokuba semngciphekweni omkhulu wokuba ne-PTSD, ngakumbi ukuba baye baxhatshazwa ngokwesondo okanye baxhatshazwa ngokwesondo.
Iizinto zengqondo: Iingxaki zengqondo ezifana nokudakumba, ixhala, ubunzima bokumelana noxinzelelo, ukuzithemba okuphantsi, kunye nokuxhalaba okugqithisileyo kunokunxulunyaniswa nokukhula kwe-PTSD.
Uphuhliso lwe-PTSD yinkqubo entsonkothileyo kwaye ibandakanya intsebenziswano yezinto ezininzi. Umntu ngamnye utyekele ekuphenduleni ngendlela eyahlukileyo, kwaye ukukhula kwePTSD kunokwahluka nakubantu abasesichengeni esifanayo somothuko.
Khumbula ukuba i-PTSD asiyompendulo yesiqhelo yomntu kwisehlo esothusayo. Ukufuna uncedo lweengcali kunye nokusebenzisa iindlela ezifanelekileyo zonyango kubalulekile ukunciphisa iziphumo ze-PTSD kunye nokuxhasa inkqubo yokuphilisa.
Iindlela zokuMelana nengxaki yasemva koxinzelelo lwengqondo: Ukuxhasa Eyakho Inkqubo yokuPhilisa
Ukumelana kunokuba ngumceli mngeni kubantu abafumana iPost-Traumatic Stress Disorder (PTSD). Nangona kunjalo, ungazama ezi ndlela zilandelayo ukumelana ne-PTSD kwaye uxhase eyakho inkqubo yokuphilisa:
Fumana Uncedo lobuGcisa: Kubalulekile ukufuna uncedo kwingcaphephe ukuze umelane neziphumo ze-PTSD. Iingcali, ezifana nogqirha wengqondo okanye ugqirha wengqondo, zingakukhokela kunyango lwe-PTSD kwaye zikuncede ulawule inkqubo yakho yonyango.
Qhagamshelana Nabantu Abaxhasayo: Ukunxulumana nabantu abakuxhasayo, njengosapho, abahlobo, okanye amaqela axhasayo, kunokuxhasa ekomelezeni i-PTSD. Ukwabelana, ukuxelela, kunye nokuvakalisa iimvakalelo zakho kukunceda ufumane inkxaso yeemvakalelo kunye nokuqonda.
Zinike Ixesha: Ukumelana ne-PTSD kunokuthatha ixesha. Yiba nomonde kuwe kwaye ukhumbule ukuba inkqubo yokuphulukisa ayikho i-marathon okanye i-sprint. Thatha amanyathelo amancinci kwaye wamkele ukuba uyakuphila kancinci ngokuzinika ixesha.
Zilolonge Rhoqo: Ukwenza umthambo rhoqo kunokukunceda umelane ne-PTSD. Ukuzivocavoca kunciphisa uxinzelelo, kukhupha i-endorphins kwaye kuphucula isimo sakho sengqondo. Ungazama imisebenzi yomzimba efana nokuhamba, ukubaleka, iyoga okanye ukudanisa.
IiNdlela zokuSebenza zoLawulo loxinzelelo lweMihla: Ukusebenzisa iindlela zokulawula uxinzelelo lwemihla ngemihla kunokuba luncedo ekujonganeni ne-PTSD. Ukuphefumlela phezulu, ukucamngca, ukuziqhelanisa neendlela zokuphumla, okanye ukwenza izinto ezikuphumzayo kunokukunceda uzole kwaye unciphise uxinzelelo.
Zinyamekele: Ukuzikhathalela kubalulekile ekumelana ne-PTSD. Yenza imikhwa elungileyo yokuzikhathalela efana nokutya okunempilo, ukulala rhoqo, kunye nokuthatha ixesha lokuphumla kunye nokuphumla. Ukondla umzimba wakho nengqondo kuxhasa inkqubo yakho yokuphiliswa.
Zizenzele Iingcinga Ezilungileyo: Kunokuba nzima ukujongana neengcinga ezingalunganga xa usokola nge-PTSD. Ziqonde iingcinga ezingalunganga uze wenze umgudu wokuzijika zibe ziingcinga ezakhayo. Zinike imiyalezo exhasayo nekhuthazayo.
Inkqubo yokuhlangabezana ne-PTSD inokwahluka kumntu nomntu. Ngoko xhasa inkqubo yakho yokuphilisa ngokuzama iindlela eziziva zilungile kwaye zikulungele. Khumbula, ukufumana uncedo lwengcali kunye nokunxibelelana nabantu abaxhasayo ngamanyathelo abalulekileyo okumelana ne-PTSD. Yiba nomonde, zixabise, kwaye uye phambili inyathelo ngenyathelo.
I-Post-Traumatic Stress Disorder (PTSD) yimeko enyangekayo kwaye zininzi iindlela zonyango ezisebenzayo. Iindlela ezisetyenziswa ngokuqhelekileyo kunyango lwe-PTSD yi-psychotherapy kunye neendlela ze-pharmacological. Ngezantsi, ndingathanda ukucacisa olu khetho zonyango ngokweenkcukacha ezithe vetshe:
Unyango Lwengqondo:
I-Cognitive Behavioral Therapy (CBT): I-CBT yindlela yonyango esetyenziswa ngokubanzi kunyango lwe-PTSD. Inceda umntu ukuba abone, abuze kwaye atshintshe iingcamango ezingalunganga kunye neempawu ezibuhlungu emva kokuphazamiseka. Ukongeza, iindlela zobuchule ziyasetyenziswa ukunciphisa uloyiko kunye nexhala elinxulunyaniswa nesehlo somothuko.
EMDR (I-Eye Movement Desensitization and Reprocessing): Unyango lwe-EMDR lubonwa njengendlela esebenzayo yokunyanga i-PTSD. Ngokusebenzisa izivuseleli ezimacala omabini ezifana nokushukuma kwamehlo, ukubamba, okanye isandi, umthwalo weemvakalelo wesiganeko esihlasimlis’ umzimba uyathotywa kwaye iziphumo zesiganeko ziphinde zacutshungulwa.
Psychodynamic Therapy: Unyango lwePsychodynamic lusetyenziselwa ukuqonda kunye nokuqhuba impembelelo yamava adlulileyo kunye neenkqubo zokungazi kakuhle kwiimpawu ze-PTSD. Ngexesha lenkqubo yonyango, imixholo yomntu engekho zingqondweni kunye nobudlelwane obudlulileyo bugxininiswe kubo.
IiNdlela zePharmacological:
Amachiza okudakumba: Amayeza okuthomalalisa, afana ne-serotonin reuptake inhibitors (SSRIs) ekhethiweyo okanye i-serotonin-noradrenaline reuptake inhibitors (SNRIs), angasetyenziselwa ukunyanga iimpawu ze-PTSD. La mayeza anokuphelisa iimpawu ezifana nokuxhalaba, ukudakumba, kunye neengxaki zokulala.
I-Anxiolytics: Amanye amayeza e-anxiolytic angasetyenziselwa ukulawula ukuxhalaba okukhulu okuhambelana ne-PTSD. Oku kunokwehlisa iimpawu zokuxhalaba kwaye kuncede umntu akhululeke.
Amayeza okuLala: Kubantu abaneengxaki zokulala, amanye amayeza okulala anokusetyenziswa ukunceda ukulawula iipatheni zokulala. Nangona kunjalo, kubalulekile ukusebenzisa la machiza ngononophelo kwaye phantsi kweliso lengcaphephe.
Ukhetho lonyango luhlala lusetyenziswa kunye kwaye lulungiselelwe iimfuno zomntu kunye neempawu. Njengomphumo wovavanyo olwenziwa yingcali ngexesha lonyango, eyona ndlela ifanelekileyo yonyango inqunywe. Ukungenelela kwangethuba kunyango lwe-PTSD kubalulekile ukufikelela kwiziphumo ezingcono.
Gcina ukhumbula ukuba inkqubo yonyango yomntu ngamnye inokwahluka. Kubalulekile ukuthobela unyango, ukufuna uncedo lwengcali, kunye nokudala indawo exhasayo.
Usapho oluxhasayo kunye nabahlobo badlala indima enkulu kwinkqubo yokuphilisa umntu emva kokwenzakala okubuhlungu. Le nkxaso ixhasa inkqubo yokubuyisela umntu ophethwe yi-post-traumatic stress disorder (PTSD) kwaye ibenza bazive ngathi unaye. Apha ngezantsi kukho ulwazi oluninzi malunga nendima yenkxaso yosapho kunye nabahlobo:
Uvelwano kunye nokuqonda: Kubalulekile ukubonisa uvelwano kunye nokuqonda ukuxhasa umntu ofumana umothuko. Uvelwano luthetha ukuzama ukuqonda amava abo ngokweemvakalelo nokubamamela ngaphandle kokugweba. Isimo sengqondo sokuqonda sinceda umntu ukuba azamkele kwaye afumane inkxaso ngokweemvakalelo.
UkuThemba nokuNgala: Ukubonelela ngenkxaso kumntu ojongene ne-PTSD kufuna ukusekwa kwendawo yokuthembana. Ukuzithemba kunye nokholo kunceda umntu ukuba achaze kwaye abelane ngamava akhe. Kubalulekile ukuthatha indlela eyamkelekileyo nexhasa ubunyani bomothuko, endaweni yokuthandabuza okanye ukukhanyela isimo sengqondo malunga noko.
Ukubonelela ngeThuba lokuMamela kunye nokuThengisa: Kubalulekile ukunika umntu ofumana i-PTSD ixesha kunye nendawo kunye nethuba lokuvakalisa amava akhe. Ukubaphulaphula kubanceda bachaze indlela abavakalelwa ngayo yaye kufak’ isandla ekudambiseni umthwalo wabo weemvakalelo. Ukuvakalisa iimvakalelo zakho linyathelo elibalulekileyo lokumelana nokwenzakala.
Ukubonelela ngeNkxaso eSebenzayo: Usapho oluxhasayo kunye nezihlobo zikwabalulekile ukunika uncedo olusebenzayo. Ukubonelela ngenkxaso ebonakalayo, enjengokuncedisa kwimisebenzi yemihla ngemihla, ukukhapha idinga, ukuhlangabezana neemfuno zabo, kunceda umntu ukuba aphumle kwaye agxininise amandla akhe ekuchacheni ngexesha lenkqubo yokubuyisela emva kokwenzakala.
Ufikelelo kuNyango neNkxaso: Usapho oluxhasayo kunye nezihlobo zinganceda ukufikelela kwizibonelelo eziyimfuneko kunyango lwe-PTSD. Kubalulekile ukubonelela ngolwazi malunga neendlela zonyango, ukwenza ukuthunyelwa kwiingcali ezifanelekileyo, kunye nokuxhasa umntu kuyo yonke inkqubo yonyango. Ukuba kunye nabo ngexesha lenkqubo yonyango kuxhasa inkuthazo yomntu kunye nenkqubo yokuchacha.
Imida kunye nokuZikhathalela: Usapho oluxhasayo kunye nabahlobo nabo babalulekile ekubekeni imida yabo kunye nokunikela ingqalelo ekuzikhathaleleni. Ukunyangwa kukwenzakala kunokuthatha ixesha namandla. Ngoko ke, kubalulekile ukuba abantu abaxhasayo bagcine imida yabo kwaye banakekele ukuzikhathalela kwabo.
Uvelwano, ukuthemba, ukumamela, inkxaso ebonakalayo kunye nokuba kunye nabo kulo lonke inkqubo yonyango kuxhasa ukuchacha komntu ngokwasemphefumlweni nasenyameni. Ukuba kwindawo exhasayo kwenza kube lula ukumelana nokuchacha kwi-PTSD.
I-Posttraumatic Stress Disorder kunye neDaily Life Interactions
Iintsebenziswano zobomi bemihla ngemihla zabantu abanePost-Traumatic Stress Disorder (PTSD) zinokuba ngumngeni ngokomsebenzi, ubudlelwane kunye nobomi basekuhlaleni. Iimpawu zePTSD zinokuchaphazela ukusebenza komntu kwaye zenze ubunzima kwimisebenzi yemihla ngemihla. Ngezantsi, ndingathanda ukucacisa banzi ngeziphumo zePTSD kunxibelelwano lobomi bemihla ngemihla:
Ubomi bomsebenzi: Iimpawu ze-PTSD zinokuchaphazela ukusebenza komsebenzi. Ubunzima bokugxila, iingxaki zokukhumbula, ukuphazamiseka kokulala kunye nokuguquguquka kweemvakalelo kunokwenza kube nzima ukugxila kwaye ube nemveliso emsebenzini. Abantu abafumana i-PTSD banokufumana iziphumo ezinjengokungabikho emsebenzini, iingxaki zobudlelwane emsebenzini, kunye nokuphelelwa ngumsebenzi. Indawo yokusebenza exhasayo, ukuguquguquka, kunye nokuqonda kunokwenza umntu one-PTSD akwazi ukumelana bhetele nobomi bomsebenzi.
Ubudlelwane: I-PTSD inokwenza ubunzima kubudlelwane obusondeleyo bomntu. Umntu usenokukuphepha ukuthetha ngesiganeko esihlasimlis’ umzimba okanye abe nobunzima bokunxulumana nabanye ngokweemvakalelo ngenxa yobunzima beemvakalelo abufumanayo. Iingxaki kubudlelwane zinokunxulunyaniswa neempawu ezinjengokungaqondi, ukungabikho konxibelelwano, okanye ukungakhathali. Ukunxibelelana nabantu ababonelela ngemekobume yenkxaso neyokuqonda kunokwenza umntu one-PTSD akwazi ukumelana bhetele nobudlelwane.
Ubomi beNtlalo: Iimpawu ze-PTSD zinokuchaphazela intsebenziswano yoluntu. Iimeko ezinjengokuphepha iindawo ezixineneyo, iingxaki zokuthabatha inxaxheba kwimicimbi yasekuhlaleni, nobunzima kubudlelwane bobuhlobo. Umntu usenokutyekela ekuzahluleni okanye alinganisele imisebenzi yemihla ngemihla. Iimeko zentlalo ezixhasayo, ukuqonda izihlobo, kunye nokubandakanyeka okuthambileyo kwiintshukumo zentlalo kunokuxhasa ubomi boluntu olujongene ne-PTSD.
Kubantu abaphila ne-PTSD, ubunzima obuthile bunokuvela kunxibelelwano lobomi bemihla ngemihla. Nangona kunjalo, obu bunzima bunokoyiswa ngenkxaso efanelekileyo, unyango kunye nendawo yokuqonda. Ukufuna uncedo lweengcali, ukusebenzisa iindlela zonyango, kunye nokudibanisa nabantu abaxhasayo kunokuncedisa ukunciphisa imiphumo ye-PTSD kubomi bemihla ngemihla. Khumbula ukuba i-PTSD sisiphumo sendalo sesehlo esimanyumnyezi athi umntu abenaso, kwaye ukuchacha kunokwenzeka ekuhambeni kwexesha ngonyango nenkxaso.
Iziphumo zoxinzelelo lwasemva koxinzelelo
Imiphumo yePTSD idla ngokukhokelela kwiimpawu ezihlala ixesha elide ezichaphazela ubomi bomntu bemihla ngemihla. Apha ngezantsi, ndingathanda ukucacisa iziphumo eziqhelekileyo zePTSD ngokweenkcukacha:
Iingxaki Zobuthongo: Iingxaki zokulala zixhaphakile kubantu abanePTSD. Iingxaki zokulala ezinje ngamaphupha amabi, amaphupha aphindaphindiweyo, ukuphuthelwa, ukungakwazi ukulala, okanye ukuvuka rhoqo xa ulele. Le meko ichaphazela kakubi umgangatho wobomi bomntu ngokubanzi ngokumthintela ekubeni angalali ngokwaneleyo kwaye aphumle.
Ubunzima ekuzikiseni: Ubunzima bokuzikisa ingqondo buphakathi kweempawu ze-PTSD. Umntu unokuba nobunzima bokugxila ingqalelo, ukucubungula ulwazi olutsha, kunye nokugxila kwimisebenzi. Oku kunokuchaphazela ukusebenza komsebenzi, impumelelo yesikolo, okanye ukusebenza kwemihla ngemihla.
Ukucaphuka kunye nokuKhawulwa ngumsindo: Esinye isiphumo esixhaphakileyo se-PTSD kukukhula ukucaphuka kunye nokugqabhuka komsindo. Umntu udla ngokusabela ngokugqith’ emgceni xa eshukunyiswa yinto nje encinane, ukucaphuka, ukungazinzi, okanye ukucaphuka. Oku kunokukhokelela kwiingxaki kubudlelwane kunye nobunzima kunxibelelwano lwentlalo.
Ukuthintelwa kunye nokuzahlula eluntwini: Abantu abafumana i-PTSD banokutyekela ekuphepheni izivuseleli ezinxulumene nomonzakalo. Basenokukuphepha ukuya okanye ukunxulumana neendawo okanye abantu ababakhumbuza ngesiganeko esimanyumnyezi. Oku kuthintelwa kunye nokuzahlula ekuhlaleni kunokukhokelela ekuthintelweni kubomi basekuhlaleni, ubunzima kubuhlobo, kunye nokuziva uswele inkxaso yoluntu.
Emotional Dysregulation: I-PTSD inokubangela ukuphazamiseka ngokweemvakalelo. Umntu usenokuba neemvakalelo ngesiquphe nangokunzulu, ukuguquguquka ngokweemvakalelo, okanye ukuba ndindisholo ngokweemvakalelo. Oku kusenokubangela ukuba umntu abe nobunzima bokugcina ulungelelwano ngokweemvakalelo kwaye kubangele iingxaki kubudlelwane.
Iziphumo ze-PTSD ziyahluka kumntu nomntu kwaye zinokutshintsha ngokuhamba kwexesha. Ezi mpawu zinokuchaphazela ubomi bomntu bemihla ngemihla, zenze kube nzima ukusebenza kunye nokunciphisa umgangatho wobomi. Unyango lwe-PTSD lujolise ekunciphiseni iimpawu kunye nokubuyisela ubomi bomntu kwimeko yesiqhelo. Ukufuna uncedo lweengcali, ukusebenzisa iindlela ezifanelekileyo zonyango, kunye nokuba kwindawo exhasayo kubalulekile ukuze umelane nemiphumo ye-PTSD.
Iindlela zokuPhilisa kwiSifo soxinzelelo lwasemva koxinzelelo
Kubantu abafumana i-Post-Traumatic Stress Disorder (PTSD), iindlela zokuzinceda zinokuba luncedo ekuxhaseni inkqubo yokuphilisa. Nazi ezinye iindlela onokuzama ngazo ukufumana kwakhona kwi-PTSD:
Ukuphefumlela nzulu: Ukuphefumla nzulu kunokunceda ukuzola kunye nokunciphisa uxinzelelo. Njengoko uphefumla, phefumlela ngokunzulu kwaye kancinci, uze ukhuphe kancinci. Obu buchule bulula bunokunika imvakalelo yokuzola kunye nokuphumla.
Ukuphumla kunye nokucamngca: Ukucamngca kunye neendlela zokuphumla zingazolisa ingqondo yakho kwaye zithobe iimpawu ze-PTSD. Ukucamngca okanye ukwenza imithambo yokuphumla rhoqo kunokwehlisa uxinzelelo, kuphucule umgangatho wokulala kwaye kuphucule ukugxila kwengqondo.
Ukugcina ulungelelwaniso lweemvakalelo: Ukugcina ulungelelwano lweemvakalelo kubalulekile ekujonganeni ne-PTSD. Yazi imida yeemvakalelo zakho kwaye ufumane iindlela eziphilileyo zokuvakalisa iimvakalelo zakho. Ungasebenzisa iindlela ezinjengokuvakalisa uxanduva lwakho ngokweemvakalelo ngokubhala, ukuthetha nomntu omthembileyo, okanye ngokuthatha inxaxheba kwimisebenzi yobugcisa.
Ukuzikhathalela: Ukuzikhathalela kuxhasa ukuchacha kwi-PTSD. Yenza imikhwa yokuzinyamekela efana nokutya okunempilo, ukulala rhoqo, ukwenza umthambo kunye nokuphepha uxinzelelo. Ukondla umzimba wakho nengqondo kuxhasa inkqubo yakho yokuphiliswa.
Ukulawula uBomi beMihla: Ukulawula iindlela zakho zemihla ngemihla kunye nobomi kunganceda ukuthomalalisa iimpawu ze-PTSD. Ukuphila ngeshedyuli, ukulungelelanisa imisebenzi, ukulawula ixesha, kunye nokulandela imisebenzi yakho yemihla ngemihla kunokunika imvakalelo yokulawula kunye nokuphucula ukusebenza kwakho kwemihla ngemihla.
Ukusebenzisa iziXhobo eziXhasayo: Unokuxhamla kwiintlobo ngeentlobo zezibonelelo zenkxaso ukuze uzincede. Unokufunda iincwadi, amanqaku, okanye izixhobo ze-intanethi malunga ne-PTSD, ujoyine amaqela enkxaso, okanye ufumane ulwazi kwimithombo ethembekileyo. Ezi zixhobo zinokukunika ulwazi kunye nendawo exhasayo.
Khumbula ukuba inkqubo yokujongana ne-PTSD inokwahluka kumntu ngamnye. Unokuzinceda ngokuzama ezi ndlela, kodwa kukwabalulekile ukufuna uncedo lwengcali. Ngokudibana nengcali, unokufunda iindlela zoncedo ezithe ngqo nezisebenzayo kwaye uxhase inkqubo yakho yokuphilisa.
I-Post-Traumatic Stress Disorder kunye nokuZichaza
Kubantu abafumana iPost-Traumatic Stress Disorder (PTSD), ukuzichaza linyathelo elibalulekileyo kwinkqubo yokuphilisa. Imisebenzi efana nobugcisa, ukubhala, kunye nemidlalo inamandla okuphilisa ekudambiseni iziphumo zePTSD kunye nokuxhasa ukuphiliswa ngokweemvakalelo. Nalu ulwazi oluninzi ngayo:
Ubugcisa: Imisebenzi yobugcisa ibonelela ngokubonakalisa iimvakalelo kunye nesiqabu kubantu abane-PTSD. Imisebenzi yobugcisa efana nokupeyinta, ukuzoba, ukukrola, ukwenza umculo, okanye ukudanisa kunokuba nempumelelo ekubonakaliseni iimvakalelo zangaphakathi kunye nokumelana nokwenzakala. Ubugcisa bunokunciphisa uxinzelelo kwaye bumenze umntu azive ngcono ngokunika intetho yeemvakalelo.
Ukubhala: Imisebenzi yokubhala, efana nokubhala ijenali, ukubhala iileta, okanye ukubhala imibongo, kunokunika ithuba lokukhupha iimvakalelo kubantu abanePTSD. Ukuvakalisa iingcinga ngokubhala kunokunciphisa imithwalo yeemvakalelo kwaye kuncede inkqubo yamava anxulumene nokwenzakala. Ukongeza, ukubhala kunokukunceda ujonge ihlabathi lakho langaphakathi kwaye uxhase inkqubo yokuphilisa ngokweemvakalelo.
Imidlalo kunye noMzimba: Ukudlala imidlalo kunye nokuthatha inxaxheba kwimisebenzi yomzimba kunokuba luncedo ekudambiseni iimpawu ze-PTSD. Ukuzivocavoca kunokuphucula imeko yeemvakalelo kunye nokunciphisa uxinzelelo ngokukhupha i-endorphins. Imisebenzi yomzimba enjengokuhamba, ukubaleka, iyoga, i-tai chi okanye ukudanisa ixhasa inkqubo yokuphilisa ngokweemvakalelo ngokubonelela ngolungelelwano phakathi komzimba nengqondo.
Ukujoyina amaqela eNkxaso: Ukujoyina amaqela enkxaso ye-PTSD kunokuba luncedo ekuzichazeni kunye nokwabelana ngamava afanayo. La maqela abonelela ngendawo ekhuselekileyo kubantu abafumana i-PTSD kwaye banikezela ngoluntu oluxhasayo. Ukwabelana ngamava, ukumamela amabali abanye, kunye nokufumana inkxaso kuxhasa inkqubo yokuphilisa ngokweemvakalelo.
Ukuzama imisebenzi yokuvakalisa imvakalelo yakho, efana nobugcisa, ukubhala, kunye nemidlalo, kungakunceda umelane ne-PTSD. Nangona kunjalo, umntu ngamnye unenkqubo yakhe ekhethekileyo yokubuyisela, kwaye kubalulekile ukufuna uncedo lweengcali. Ugqirha okanye ingcaphephe inokukukhokela ekumiseleni iindlela ezikulungeleyo kwaye ixhase inkqubo yakho yokuphilisa.
Indima yamaQela eNkxaso kwi-Post-Traumatic Stress Disorder
Amaqela enkxaso adlala indima ebalulekileyo kubantu abafumana iPost-Traumatic Stress Disorder (PTSD). La maqela adibanisa abantu ababelana ngamava afanayo kunye ne-PTSD kwaye babonelele ngeemeko zenkxaso kunye nokwabelana. Nalu uncedo lwamaqela enkxaso kubantu abane-PTSD:
Abantu abafumana i-PTSD banokwabelana ngamava abo ngokweemvakalelo ngokudibana nabanye abaye baba namava afanayo. Le meko yenza kube lula ebantwini ukuba baziveze, bachaze iimvakalelo zabo, kwaye bathethe ngomothuko.
Ukwabelana ngamava: Amaqela enkxaso avumela abantu ukuba babelane ngamava afanayo. Abantu banokufumana izinto abavumelana ngazo ngokubalisa amabali abo kunye nokuphulaphula amabali abanye abantu. Oku kunceda abantu bazive beqondwa kwaye bazi ukuba ababodwa.
Ukwabelana ngolwazi kunye neziBonelelo: Amaqela enkxaso abonelela ngeqonga lokwabelana ngolwazi kunye nezibonelelo malunga ne-PTSD. Amalungu eqela anokutshintshana ngolwazi malunga neendlela zonyango, iingcebiso zeengcali, kunye nezixhobo. Oku kwenza ukuba abantu bafumane ukuqonda okukhulu kunye nolwazi kwaye kuxhase inkqubo yabo yokuphilisa.
Inkxaso yoMvakalelo: Amaqela enkxaso anika inkxaso yeemvakalelo. Amalungu eqela ayancedana ngokuziphatha, inkuthazo nenkxaso. Ngeentsuku ezinzima okanye ukusilela, amalungu eqela axhasana ngokukhuthazana kunye nokugcina omnye womelele.
Unyango kunye neThemba: Amaqela enkxaso anokunika inkuthazo yokuphiliswa kwi-PTSD kunye nokufumana ithemba. Ukubona amanye amabali okubuyisela amalungu eqela kunika ithemba kunye nenkuthazo. Ngokukhuthazana nangokukhuthazana ukuba siye phambili, amalungu eqela anceda abantu ukuba babe nembono eyakhayo ngakumbi ekuchacheni kwabo.
Amaqela enkxaso abonelela ngeemeko-bume zokwabelana, inkxaso, kunye nokuphilisana kwabantu abane-PTSD. La maqela avumela abantu ukuba baziveze, bafumane inkxaso ngokweemvakalelo, kwaye baqondane ngenxa yamava afanayo. Ukuzimasa amaqela enkxaso linyathelo elibalulekileyo lokumelana ne-PTSD nakwinkqubo yokubuyisela kwakhona.
EHEALTH kwiSifo soxinzelelo lwasemva koxinzelelo: Faka isicelo ngoku
I-Post-Traumatic Stress Disorder (PTSD) yimeko emandundu enokubuchaphazela ngokunzulu ubomi bakho, kwaye ukufuna uncedo lwengcali kubalulekile kule nkqubo. EHEALTH liqonga elixhotyiswe ngabanyangi abanamava elikunika izisombululo ezikhethekileyo kumlo ochasene ne-PTSD. Ngokudibanisa itekhnoloji yale mihla kunye neendlela zonyango lweengcali, sibonelela ngesicwangciso sonyango esiguquguqukayo esikufanelayo kunye neemfuno zakho. Nge-EHEALTH, unokufumana inkxaso yobuchwephesha kubutofotofo bekhaya lakho okanye naphi na apho ufuna khona. Apha uya kufumana izixhobo kunye nenkxaso oyidingayo ukumelana noxinzelelo lwasemva kokwenzakala. Qhagamshelana no EHEALTH ngoku kwaye uthathe inyathelo lokuqala lokoyisa ukuphazamiseka koxinzelelo lwasemva kokwenzakala. Qala uhambo lwakho oluya kubomi obunempilo nobulungeleleneyo namhlanje.
