Mashandisiro Atingaita Journaling Kuti Atsungirire PTSD

Kurondedzera kunyorera hutano hwepanyama uye hwepfungwa nePTSD

Vamwe vane maonero epfungwa zvino vari kukurudzira kuburitsa , zvakare kunzi kudzokorora kunyoresa, kubatsira vanhu kurarama nemararamiro ekugadzirisa matambudziko epfungwa (PTSD). Kana iwe uine PTSD, hezvino kushandiswa kwemashoko kunogona kubatsira, uyewo kuti ungazviita sei.

Kubatsira Kwazvo Kwose Kushandisa

Kuendesa mberi inzira imwe yekubatsira vanhu kutsungirira chero rudzi rwechiitiko chinoshungurudza.

Kutsanangura kunyoresa kwakawanikwa kuvandudza hutano hwepanyama uye hwepfungwa kuvanhu vane hutano hwakawanda hwepanyama uye hwepfungwa. Chimwe chezvibatsiro zvekutaura ndechokuti hazvina mari-mari yepape nepeni-uye inogona kuitwa chero kupi zvako kana chero nguva.

Zvimwe zvehutano hunobatsira zvekuparidzira zvinosanganisira kugadziriswa kwekugadzirisa basa, kurwisana nemigumisiro yakaipa yekushungurudzika, uye kusimbisa simba rekudzivirira muviri.

Makomborero ekufambisa vanhu vane PTSD

Mumakore achangopfuura, kutsvakurudza kwakaratidza kuti kuverenga kunogona kubatsira vanhu vane PTSD nenzira dzakasiyana-siyana. Mafungiro ezvepfungwa, kunyora kunotsanangura kunobatsira kubatsira vanhu kutarisana nezviratidzo zvePTSD , zvakadai sekuzvidya mwoyo uye kutsamwa. Panyama, journaling inogona kuita mutsauko zvakare, kuderedza mutsauko wemuviri uye kudzorera kutarisa.

Mukuwedzera, tiri kudzidza kuti zviitiko zvinoshungurudza zvinogona kutungamirira kwete kungotambudza kushungurudzika mupfungwa, asi kuwedzera kunetseka kukura.

Mune mamwe mazwi, pane zvingava nemari yesirivha uye kunetseka kunogona kukubatsira kuti uchinje nenzira dzakanaka. Kurondedzera kunyora kwakawanikwa kwete kungovandudza zviratidzo zvePTSD uye kurwisana navo, asi zvinoratidzikawo kubatsira rubatsiro mushure mekutambudza kukura, kana kukwanisa kuwana chinangwa mukati uye kuva nehupenyu hwakanaka hunoenderana nechiitiko chinotyisa.

Usati Watanga

Usati wataura, tsvaga bhuku rekodhi uye peni yaunoda. Vamwe vanhu vanosarudza kuva nemabhuku akawanda, vachichengetedza rimwe kuti vashandise sebhuku rekuonga , uye rimwe rinosanganisira mamwe mimwe pfungwa nemanzwiro. Iwe unogona kunge uchida kufunga pamusoro pekuti iwe uchachengetedza bhuku rako pakati pezvinyorwa. Vamwe vanhu vanosarudza kuichengeta munzvimbo yega, asi vamwe havafariri izvi. Chinonyanya kukosha ndechekuti mazwi enyu anongopindira kune avo vamunoda kuvaverenga.

Matanho ekufambisa

Tevera matanho matanhatu ekutanga kutanga:

1. Tsvaga nguva yakanyarara uye nzvimbo apo pachava nezvipingamupinyi zvishomanana. Usave nehanya nazvo, zvakadaro, kana pane ruzha, kana iwe unongova nenguva pfupi. Vamwe vanhu vanoona kuti kunyora pachiteshi chebhasi, pabhasi, kana kunyange panguva yemaminitsi mashanu emapapiro mukati mezuva inobatsira zvikuru.
2. Tora maminetsi mashomanana kuti ufungisise kuti sei PTSD yako kana chiitiko chinotambudza chakakonzera iwe nehupenyu hwako.
3. Tanga kunyora nezvepfungwa dzako dzakadzama nemanzwiro pamusoro pePTSD yako kana chiitiko chinoshungurudza chawakaona. Kana zvichibvira, nyora zvinenge maminitsi makumi maviri. (Cherechedza, izvi zvakanaka, asi zvakare, chero nguva ipi zvayo inowanzobatsira, kunyanya kana iwe uchiwana zvakaoma kuisa nguva iyi nguva zuva rimwe nerimwe.)

1. Kana wati wapedza kunyora, verenga zvawakanyora uye teerera kuti unonzwa sei. Cherechedza chero kuchinja kwepfungwa dzako kana manzwiro nekuda kwekunyora.
2. Kunyange zvazvo kwenguva yakareba kubatsirwa kwekunyora kwakawanikwa, kunyora nezvePTSD yako kana chiitiko chinotambudza pachako pachako kuchaunza mamwe matambudziko anoodza mwoyo nemanzwiro, saka iva nechokwadi kuti une chirongwa chekugadzirisa dambudziko iri .
3. Dzokorora nhanho 1 kusvika ku5, kunyora pamusoro penyaya imwe chete kwemazuva maviri mamwe mazuva. Zvave zvichiwanikwa kuti kunyora pamusoro pehurukuro imwechete pamusoro pezuva rinotevera kunogona kubatsira kuronga uye kuvandudza kujekesa kwemafungiro ako nemanzwiro pamusoro pechiitiko chinoodza mwoyo. Unogona kushamiswa nekujekesa kuti kuverenga kunogona kuuya.

Kuronga Mazano

Heano mamwe mazano ekuchengetedza mupfungwa iwe uchiri kunyora:

1. Usanetseka nezvepelpelling kana grammar. Tarisa pfungwa dzako pakuwana zvose zvaunofunga uye manzwiro ako pasi.
2. Edza kuva seanotsanangura sezvinobvira mukunyora kwako. Somuenzaniso, paunenge uchirondedzera manzwiro ako, nyora pamusoro pemafungiro akabatanidzwa nemanzwiro aya uye kuti manzwiro aya akanzwa mumuviri wako (somuenzaniso, "Mwoyo wangu wakanga uri kumhanya," kana "Mitsipa yangu yakanga yakanyanyisa."). Izvi zvingabatsira kuwedzera kukuziva kwako uye kujekesa kwekunzwa kwako uye pfungwa.
3. Unogona kuwana zvakakosha kuchengeta zvaunonyora kuitira kuti iwe uone maonero ako uye manzwiro ako akachinja pamusoro pekushandisa nzira iyi yekugadzirisa. Zvisinei, kana iwe uine hanya nezvevamwe vanowana zvinyorwa zvako, unofanira kuwana nzira yakachengeteka uye yakachengeteka yekuvarasa.
4. Zvinogona kunge zvakakosha kutanga pakutanga kuisa nguva imwe nguva zuva rimwe nerimwe kunyora. Zvisinei, iwe unogonawo kushandisa zvinyorwa zvinyorwa pose apo chimwe chinonetsa chinoitika. Iyo inogona kuva nzira yakanaka yekugadzirisa kuwedzera pakutsvaga kwako kwakagadzirisa kutsvaga.

Kufamba Kwemashoko Kunofamba

Heano maitiro mashomanana anokurudzira kuti utange kana kuti uenderere mberi apo unonzwa wakanamatira:

• Nyora pamusoro pekutambudzika kwako. Iva seinotsanangurwa sezvaunogona nezvakaitika uye kuti zvakakuita sei kunzwa, zvose zvepfungwa uye mumuviri.
• Nyora pamusoro pezvawakadzidza kubva pane zvakaitika, kana zvakanaka kana zvakaipa.
• Izvo zviitiko zvinokuitei iwe zvino? Taura zvakawanda.
• Unofunga kuti iwe unogona kuita zvakasiyana kana kuchinja? Sei?
• Rondedzera zvimwe zvezvikonzero zvinokonzera kushushikana muupenyu hwako zvino. Izvi zvakashanduka kubva pane zvakaitika kwauri zvinotyisa here? Kana zvakadaro sei? Unogona here kuona kuti nei?
• Zvakaitika zvako zvakakanganisa sei vamwe? Izvi zvinogona kunge zvimwe zvimwe zvakabatanidzwa kana vanhu muhupenyu hwako zvino.
• Pane chimwe chinhu chaunofunga kuti iwe wakanyatsotora nguva yekuziva iwe usati waziva kana kuti iwe ungapa chimwe chinhu kuti udzoke?
• Pane nzira iyo iwe unogona kushandisa ruzivo rwako kubatsira vamwe? Shingairira pfungwa.

Kutsvaka Zvakanaka

Kuziva kuti vanhu vane PTSD havasi ivo vanongodzvinyirira chete asi mushure mekutambudzika kukura kunogona kuunza chiedza chiduku chechiedza kumamiriro ezvinhu akaoma. Vamwe vanhu vakaona kuti kutora nguva yekunyora pamusoro pekuchinja kwakanaka, kunyanya, kunyora pamusoro pokuonga, kunobatsira sezvavanoporesa.

Kana uri kutsvaga uchapupu hwekupedzisira-kuora mwoyo kukura muhupenyu hwako, funga chero chinhu chipi zvacho chaungazoti "saravha yesirivha" yezviitiko zvako. Vamwe vanhu vanotaura nezve "zvipo zvePTSD" kana "zvigaro zvePTSD" pavanotaura nezvekuchinja uku. Zvechokwadi, iwe unogona kunge uchida kuita izvi, kunyanya kana iwe uchangobva kuumba PTSD uye chiitiko chinoshungurudza chakakonzera kushungurudzika kwako kwakanaka munguva pfupi yapfuura. Nokufamba kwenguva, uye mukuwedzera pakushanda kuburikidza nezvinetso muupenyu hwako zvine chokuita nekuongororwa kwako, unogona kutanga kutora nguva apo iwe uzvibata iwe uchinyora "izvo PTSD yakandidzidzisa." Kurondedzera pfungwa dzako nekunyora nenzira iyi hakungokubatsiri kuti ushande kuburikidza nehuwandu hwekutambudzika, asi kunogona kukuita kuti uzive nezvekuporesa kwako munzira.

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