Shandisa PTSD yako
Kana iwe uine PTSD , maitiro ekuziva mafungiro anogona kuita misiyano inokosha muupenyu hwako. Sei? Nokuti kushanda kuti uwedzere kunzwa kwako kwepfungwa kunogona kukubatsira kutarisira PTSD yako zvakanakisisa.
Kubata Unyanzvi Kuti Uwedzere Kuziva Kwepfungwa
Iwe unogona kushandisa unyanzvi huzhinji hwekugadzirisa kuti utarise manzwiro ako uye wedzera kukuziva kwako mupfungwa, kusanganisira:
Iwe unogona kunge uchishandisa imwe kana zvimwe zveizvi. Asi kwete unyanzvi hwose hwekugadzirisa hunobudirira mumamiriro ezvinhu ose. Saka iwe unoziva sei kana unyanzvi hwauri kushandisa huri kunyanya kushanda mumamiriro ezvinhu apo iwe unoda kuwana simba rekutungamirirwa ?
Nzira inobatsira yekuziva kana unyanzvi huri kukushandira huri kukushandira iwe ndeyekutarisa manzwiro ako uye kuona nzira yawakatsungirira nayo mumamiriro ezvinhu apo paive nesimba zvakakwana kuti utyisidzire kuzvidzora kwako.
Chimwe chekuziva maitiro ekuziva iwe unogona kushandisa kunowanikwa pasi.
Ita Emotion-Kuongorora Purogiramu Yebasa
Heino nzira:
Tsvaga pepa kana pepaji kana iwe uchizonyora mumhinduro dzako, kana kuti tanga chigadziro chitsva pakombiyuta yako.
Chero chipi zvacho chaunoshandisa, iva nechokwadi chokuti chimwe chinhu chaunogona kuchengetedza nguva dzose. Sei? Nemhaka yokuti nokukurumidza iwe unonyora tsanangudzo yemanzwiro ehupenyu mushure mokunge yaitika, zvakanyatsojeka zviwanikwa zvako zvichava.
Dhirovera mapuranga 1 kusvika ku5 pane pepa.
Mukudhonza mapuranga ako, iva nechokwadi chokuti vanobvumira nzvimbo yakawanda yekunyora pamusoro pezvakaitika uye kuti wakapindura sei.
Pamusoro penhivi 1, nyora, "Tsanangura mamiriro ezvinhu apo ndakanzwa kunzwa kwakasimba, zvakadai sekutsamwa kana kutya."
Nyorai semashoko akawanda emamiriro acho ezvinhu sezvinobvira.
Pamusoro pekorori 2, nyora "Kuziva kwangu mupfungwa panguva ino: Ndeipi manzwiro akasimba wandinonzwa mumamiriro ezvinhu aya?"
Rondedzera manzwiro akasimba awakanzwa. Kana iwe usina chokwadi kuti chii chaiva, edza kutsanangura zvainonzwa semuviri wako - somuenzaniso, "Mwoyo wangu wakanga uchirova nekukurumidza." (Unogona kuedza kujekesa manzwiro ako usati watanga danho iri.)
Pamusoro penhare 3, nyora "Shandisa simba remhepo yangu kubva ku 0 kusvika ku100."
Verengera simba remanzwiro ako kubva ku 0 nokuda kwe "kusina simba zvachose" kusvika ku100 nokuda kwe "zvakasimba kwazvo."
Pamusoro pekorome 4, nyora "Chii chaive chidziro chikuru chekugadzirisa kwandakanga ndambogadzirisa manzwiro?"
Rondedzera unyanzvi hunoshandiswa hwawakashandisa - somuenzaniso, kunyora kunotsanangura, kutsvaka rubatsiro rwevanhu , kuzvidzora , kana kufema zvakanyanya .
Pamusoro penhare 5, nyora "Kuziva kwandinoita mushure mekushandisa unyanzvi hwangu hwekubata: Ongorora simba remanzwiro angu kubva ku 0 kusvika ku100." Zvakare, shandisa simba remanzwiro ako kubva ku0 nokuda kwe "kusina kusimba zvachose" kusvika ku100 nokuda kwe "zvakasimba kwazvo."
Iye zvino, fanisa simba remanzwiro ako muchitsauko 5 kusvika kune simba rayo muhomwe 7. Ko simba rayo rakashanduka here? Kana zvakadaro, yakanga isiri yakasimba here, yakafanana, kana yakasimba? Izvi zvinokuratidza kuti unyanzvi hwako hwekubata hwakashanda sei mumamiriro ezvinhu aya.
Iwe unogona kushandisa pepa rino rekuwedzera nekuongorora kuti unonzwa sei uye kuedza kuti hutano hwako huri nani hunoita sei kana masimba akasimuka.
Mazano Okuita Izvi Kudzidzira
- Zvakakosha kuva sezvinotsanangura sezvinobvira. Kana uine ruzivo rwakanyanya iwe unyore, huchawedzera ruzivo rwaunofanira kuziva kuti unyanzvi hupi huri nani huri nani huri mumamiriro ezvinhu anokonzera mupfungwa.
- Usave nehanya kana iwe ukacherechedza kuti simba remanzwiro ako haashanduki pakarepo. Zvipe iwe nguva kuti uone zvawanikwa. Inogona kubatsira kudzokorora basa rimwe chete nguva dzose paunotarisana nemamiriro ezvinhu akafanana. Pashure pekuwanda kwe "kuedza," iwe unofanira kutanga uchinzwa uine chivimbo pamusoro peunyanzvi hwako hwekubata .
- Zvakadini kana iwe ukawana kuti unyanzvi huri kukwanisa kushanda hunoshandira pane imwe pfungwa mune imwe mamiriro ezvinhu? Usaora mwoyo: Icho chiitiko chokudzidza, zvakare. Edza mumwe unyanzvi hwekubata panguva inotevera mamiriro ezvinhu akafanana emamiriro ezvinhu anotyisidzira kubuda kunze kwekutonga (iva nechokwadi chekunyora pahwhepa rako). Nokufamba kwenguva, iwe uchasvika pakuziva nzira yekugadzirisa zvakasimba manzwiro mumamiriro ezvinhu akasiyana-siyana.