Kushandisa Kushungurudzika Kushivirira Kutarisira Manzwiro Akanyanya
Kushungurudzika kwekushungurudzika ndeyechokwadi kana kuti unoziva kuti unokwanisa kusimudzira kumanikidzika mupfungwa. Kushungurudzika kwekushungurudzika kuri kuitikawo chiitiko chekunzwa pasina kuipa.
Iwe une posttraumatic stress disorder (PTSD) here? Kana zvakadaro, mikana ndeyekuti zvinhu zvakawanda muhupenyu zvinokonzera kushungurudzika mupfungwa kunonetsa kukugadzirisa.
Nenzira inofadza, kudzidza kudzidza kushungurudzika kwekutambudzika kunogona kuisa mutsauko wakaisvonaka mukukwanisa kwako kugadzirisa manzwiro anorwadza.
Chii Chinogadzirisa Kubuda Kwekudzora Manzwiro Akawanda Kune Vanhu Vane PTSD?
Vanhu vane PTSD vanowanzonzwa manzwiro akaipa zvakadai sekunyadziswa , kutya , kutsamwa , kuzvidya mwoyo, mhosva , uye kusuruvara. Izvi zvinogona kuva zvinotyisa, uye zvakasimba maitiro ako, zvakanyanya kuoma kuzvidzora.
Iwe unogona kuwana zvakaoma kuziva mamiriro aunofungidzira aunosangana nawo - izvo zvinogona kuita kuti vanzwe vachiwedzera kutya, vasingazivikanwi, uye kunze kwekutonga kwenyu.
Iwe unogona kuziva kuti vanhu vane PTSD dzimwe nguva vanosarudza maitiro asina kunaka, zvakadai sekuzvivaraidza nemaune nemaune, kuzvidya mwoyo , kushandiswa kwezvinodhaka , kana mamwe maitiro ekufungidzira , senzira dzokurwisa nemanzwiro anorwadza zvikuru. Zvinosuruvarisa, rubatsiro urongwa uhwu hunopa hupenyu hupfupi, uye hunoita kuti zvinhu zviwedzere kuipa, manzwiro anorwadza anowanzodzoka kunyange akasimba uye anogumbura.
Nhau dzakanaka ndedzikuti maitiro ekudzivirira kushungurudzika anogona kukubatsira:
- Gadzirira mberi kuti utarame nemanzwiro akaoma
- Iva netariro yakareba kwenguva refu yekutarisana navo
Ndezvipi Zvinoshungurudza Maitiro Okutsungirira Aripo?
Kana iwe uine PTSD, unogona kusarudza kubva kune dzimwe nzira dzakasiyana-siyana dzinosanganisira kudzidzisa kushungurudzika-unyanzvi hwokutsungirira. Semuenzaniso, mushonga unonzi dialectical behavior therapy (DBT) unogona kukupa unyanzvi hwakanyatsotarisa mukuwedzera kushungurudzika kwekutambudzika.
Chimwe chirapa, chinonzi kutaurirana kwemashure , chinogona kubatsira kuwedzera kukwanisa kwako kubvumira migumisiro yekunetseka kunorwadza mumuviri wako, zvakadai sekuwedzerwa kwemwoyo uye kushungurudzika kwemisimba.
Kuvhiringidza kunogona kuva nzira inobatsira yekutora matanho ekuwedzera kushungurudzika kwako kushungurudzika. Maitiro mazhinji anobatsira uye anobatsira ekukuvhiringidza kubva pamanzwiro makuru anotsanangurwa muDBT. Dzinosanganisira:
- Kuita Kushanda. Ita chimwe chinhu chaunofarira, chakadai sekufamba kufamba munzvimbo dzakanaka. Kana kuita chimwe chinhu chaungave uri kuita ikozvino, dai iwe usina kunzwa wakatsamwa.
- Kugovera. Enda kunze kwako pachako nekuisa pfungwa dzako pakubatsira vamwe (somuenzaniso, kuzvipira kune imwe chikoro kana imba yevanamwisa).
- Kuenzanisa. Funga nezvenguva iyo iwe wakanyanya kunyanya kushungurudzika kupfuura iwe ikozvino. Ipa iwe rumbidzo uye chikwereti nekuda kwekutambudzika uku - uye nekuita zvose zvaunogona kuti upinde nemuyu.
- Kukonzera Mikana Yakasiyana. Zvibvunze kuti: Ndeipi manzwiro akasiyana nekutambudzika kwandinonzwa ikozvino? Zvadaro ita chimwe chinhu kuti uite kuti unzwe kuti nenzira yakasiyana! Somuenzaniso, kana iwe uchinzwa wakatsamwa kwazvo, tarisa comedy kuratidza kana mafirimu anogara achiita kuti useke.
- Kufunga BIG. Iko pfungwa ndeyokuzadza uropi hwako nedzimwe pfungwa saka hapana nzvimbo yevanotambudza. Iwe unoda zvakawanda zvakajeka kune uyu, saka fungidzira chimwe chinhu chakaita sekushongedza imba yakanaka mutsva yeimba neimba kana, kana iwe uri mune boka revanhu, uchifungidzira basa reumwe neumwe.
- Kuzvidzora. Iwe unogona kutove uchiziva izvi nzira yekunyaradza , iyo yaunoshandisa kuona, inzwi, kunhuwa, kubata, uye kunakirwa kuti "uzviitire" iwe pachako kunonyaradza, zviitiko zvinonakidza. Asi nguva ino, funga kuti iwe unganyaradza sei munhu waunoda ari mumamiriro ezvinhu iwe uri iyezvino - uye zvino nyaradzo iwe nenzira imwechete yekutarisira.
- Kuisa Muviri Wako Mukufambisa. Vamwe vashandi vehutano hwepfungwa vanofunga kuti iyi ndiyo nzira yakanakisisa yekuita kuti urege kusununguka kubva pakubata kwekutambudzika kwakanyanya. Inobva pane pfungwa yokuti apo mutumbi wako unotungamirira, manzwiro ako achatevera. Saka enda! Simhanya uye udzike matanho. Kana iwe uri mukati, enda kunze. Kana uri kunze, pinda mukati. Mumuviri wako nemanzwiro ako achakutendai.
Sezvaunogona kuona, kudzidzira unyanzvi hwekutsungirira hunosimbisa hako kungokubatsira kuti uwane matambudziko emupfungwa asi unogonawo kuunza mufaro mukuru muupenyu hwako. Kunyange zvazvo kushungurudzika kwekutambudzika kunorondedzerwa pano kwakanga kusati kwagadzirirwa kuronga PTSD , kushandiswa kwavo ikozvino nekuda kweizvi kunowanzounza migumisiro yakanaka kwazvo.
Sources:
Vujanovic, AA, Bernstein, A., & Litz, BT (2011). Kushungurudzika mupfungwa. MJZvolensky, A. Bernstein, & AA Vujanovic (Eds.), Kutambudzika Kushivirira: Dzidziso, Ongororo, uye Clinical Applications (pp. 126-148). New York: Guilford Press.
Contois K. (2010). Unyanzvi hwokutambura kwekutambudzika: kubatsira vatengi kuburikidza nenguva dzinonetsa (uye iwe pachako). Seattle, WA: University of Washington-CHAAMP / Harborview.