Flashback ni iki?
Impumuro zimwe, amajwi, uburyohe, amashusho, ibihe, ibintu cyangwa abantu birashobora gutera kwibuka amarangamutima cyangwa imitekerereze, kurema kumva ko bibaye inshuro nyinshi. Kurugero, niba warahuye nurupfu ruhababaje rwumuntu wawe ukunda, abantu, indirimbo, impumuro zishobora gutuma wibuka uramutse ukinguye, icyumba ubwacyo gishobora gutangiza flashback.
Ku muntu, ibihugu bikurikira birangwa no kwibuka ibintu bidasanzwe:
- Guhangayika
- ubwoba
- Kwiheba
- Uburakari
- Ubwoba bukomeye cyangwa umubabaro
? Kuri iyi palete yose y'amarangamutima, imyumvire ibabaza yisoni nubushobozi buvanze ivanze, kuko umuntu agerageza gufata ibintu bisa kandi igihe cyose atabigeraho. Umugabo yarumiwe bitewe nuko akenshi atazi igihe cyangwa aho flashback ibaho kugeza ibaye.
Kuki flashback iragaruka gusa?
Kugeza ubu, birazwi ko mu buryo bugaragara mu buryo bwimbitse, umubiri umeze nka almonde (almond) na hippocampus bikinishwa, bikaba bimwe muri sisitemu ya libic. Jundaline ifitanye isano no kwibuka amarangamutima - cyane cyane gushiraho kwibuka bifitanye isano n'ubwoba. Iri shami ryahindutse kugirango ubeho, ushishikarize gutekereza ku kaga kahise ko wabonye ko ubimenya ugasubiza izo nama iyo ubabonye.
Ihuza rya sisitemu ya sisitemu ya libic ifitanye isano cyane no kwibuka ibikorwa nkumuhanga mu by'amateka / umuzamu wubwonko. Itondekanya amakuru atandukanye yuburambe - Ubwoko: Ninde wari uhari, aho byabaye, kandi nigihe cyumunsi wahujwe, ushobora kwibuka ubibuka nkigice cyihariye. Mubuzima bwawe busanzwe bwa buri munsi, almond na hippocampus bakorana kugirango uhindure uburambe bwawe mubyibuka igihe kirekire.
Ariko, mugihe cyo guhahamuka, iyi sisitemu ikora muburyo butandukanye.
- Kubera ko uri mu kaga, umubiri wawe washyizweho kurugamba cyangwa kuguruka / kwiruka (kurwana cyangwa kuguruka) Umubiri wa almonde urahagarikwa, kandi imvubu irahagarikwa. Biturutse ku buryo bwibanga, bumvikana: Gutunganya bijyanye no kubaka ububiko bwuzuye byandujwe kugirango bitondere akaga gakomeye. Nkigisubizo, kwibuka kwawe biratandukanye.
- Iyo iterabwoba ryarashize, ukomeza kwibuka amarangamutima akomeye, mbi cyane yiburambe, ariko urashobora kugira uburyo busobanutse bwo kwibuka. Muyandi magambo, urashobora kwiga guhuza ubwoko bwihariye, impumuro n'amajwi y'ibyabaye hamwe n'akaga, ariko ntibashobora kwibuka neza ibyabaye.
- Nyuma, niba uhuye nibintu bikwibutsa ibintu bibabaje, kurugero, hamwe numunuko wagaragaye kubyabaye, umubiri wawe wa almonde uzasubizamo kwibuka no gusubiza cyane ko uri mu kaga, mu buryo bwikora Gukora sisitemu yindege yawe (Runoff) cyangwa Intambara. Niyo mpamvu mugihe cya flashback utangira kubirangiza, umutima wawe uratontoma kandi uhumeka cyane - umudayimoni wawe watangije urunigi kugirango utegure umubiri wawe gusubiza iterabwoba.
Mubisanzwe iyo umudamu yumvise akangarugero gashoboka, imvubu yawe itangira gukora no kugereranya iki kibazo hamwe namakuru avuye mubyibuka byashize kugirango umenye niba ufite ibyago. Ariko, bitezwa nuko imvubu idakora neza mugihe cyahungabanye, ibivugwamo byo kwibuka kugereranya ntibyakijijwe kandi sisitemu yo gutanga ibitekerezo ntiyishobora kubwira, ibintu bitandukanye kandi uraho w'akaga. Kandi kubera ko kwibuka byagaruwe nta bivugwamo (urugero, aho cyangwa mugihe uburambe bwabaye), urashobora kumva ko ibintu bihamye bibaho inshuro nyinshi, nkaho bwa mbere.
Nubwo ishusho isobanutse neza ya flashbacks, ntamuntu numwe wunvikana mubyiciro byabo. Rero, mubyiciro mpuzamahanga bya Mkb-Indwara 10 kandi muri DCM -5, byibura ubwoko bubiri bwibice byimbitse byabitswe: imwe nkigice cyingenzi cya PTSD (OCP, BPR, RPR, , nibindi).
Nubwo bimeze bityo ariko, amahame yo kwifasha hamwe nibihugu nkibi birasa, yoroshye kubwiterambere ndetse nabo bigomba gufatwa nkibyingenzi.
Muri iki kiganiro, tuzareba intambwe nyinshi zifatika zishobora kugufasha kugenzura ibyo wibuka amarangamutima:
Kwikinisha, ibiganiro byimbere, kuruhuka imitsi (thees)
1. Mbwira: "Mfitebuka."
Ibyiyumvo hamwe numva ko ufite nibuka byashize ko udashobora kukubabaza.
2. Fata neza: "Mfite ubwoba, ariko sinfite akaga!
Ufite umutekano, hano, muri iki gihe kandi ubu biratandukanye cyane nigihe cyahise.
Z. Wibuke uburenganzira bwawe n'umupaka.
Iyibutse ko utagomba kwemerera umuntu wese kugusebya; Ufite umudendezo wo kuva mubihe bibi no kwigaragambya kumyitwarire idakwiye.
4. Vugana n'umwana wawe w'imbere
Umwana wawe w'imbere agomba kumenya ko utamukunda bidasubirwaho - ko ashobora kuza aho uri kugira ngo ahumurize kandi akunde igihe yumva yatakaye kandi afite ubwoba kandi afite ubwoba.
5. Mbabarira ibitekerezo bishaje
Niba mu bwana wagize ubwoba no kumva ufite irungu, wibutse ko ejo hazaza ari umutekano, niba gusa kubera ko ubu ufite amahitamo. Menya neza ko ubwo bubiko buzafatwa nkuko byanyuze mbere.
6. Umva icyo uri mumubiri ukuze
Kandi ufite abanyamuryango, ubuhanga nubutunzi kuburinzi bwawe, utigeze ugira mubana. (Ibyifuzo: Gito, byoroshye, nta kirerere - Ibimenyetso biranga Flashbek.)
7. Humura
Amaduka atangiza imyidagaduro yawe "umutwe" / kunanirwa no kumva "guta".
- Gerageza kuruhuka imitsi yo mumaso numukandara wigitugu (imitsi ifunze yohereza ibimenyetso byikinyoma kubwonko bwawe).
- Birababaje cyane kandi buhoro (gutinza umwuka wawe, nawe ugaburira ibimenyetso byerekana ubwonko bwawe).
- Gahoro: kwihuta bitera ubwonko nubwoko bwa "urugamba cyangwa kwiruka"
- Shakisha ahantu hizewe ho kuruhukira no gutuza:
Shyira, wicare neza niba ufite amahirwe - kuyikuramo.
8. Irinde ikariso no kunegura kunegura imbere.
- Yoroshya tekinike yo guhagarika ibitekerezo bibi.
- Gukora no kwiga urutonde rwibyo wagezeho n'imico myiza.
- Ese uburambe bwihariye bwinararibonye hamwe nibitekerezo byita kumakimbirane no kwiyemera gutenguha.
9. Reka turekure amarangamutima - reka ubabaye.
Kwibuka ni amahirwe yo kwibohora ibyiyumvo bya kera, bidatoranijwe: ubwoba, ububabare n'ubwigunge. Ibishoboka byo gufata amarangamutima birakora mubuzima bwashize bwo gutabarwa no kutagira ibyiringiro byumwana wawe w'imbere. Agahinda keza birashobora guhindura amarira mukwitaho no gukunda wenyine, kandi uburakari bukomeye bwo kwirwanaho.
10. Witoze umubano mwiza kandi ukore umuyoboro ushyigikira.
Ntukwemere kugutandukanya. Kumva isoni ko uhura nabyo ntibisobanura ko wakoze cyangwa gukora ibikorwa biteye isoni. Menyesha abakunzi bawe kwibuka nabi kandi ubasabe kugufasha kumfata no kumva ibyatsi byawe muburyo bwiza kandi wizeye.
11. Wige kumenya ubwoko bwabashikarije biganisha ku kwibuka bidasanzwe.
Mu kurwanya kwibuka, agaciro k'ingenzi ni ugukumira. Kwibuka akenshi biterwa no kwibutsa ibintu byose byahahamutse, nko guhura nabantu bamwe, basura ahantu runaka. Menya ibintu byihariye bitera flashback ni ngombwa cyane kuko kumenya imbarutso yawe, urashobora kugerageza kugabanya imikoranire hamwe nabo, cyangwa niba bidashoboka), ubitegure, bihimbane inzira zo guhumuriza hamwe nabyo .
Ndakwegera ibitekerezo byawe kuba imbarutso ikeneye kumenya, ariko guhora iririnda kudakoreshwa nko muriki gihe kwirinda bisanzwe bishobora gutera imbere, bikaba birushijeho kuba bibi.
12. Shakisha ibimenyetso byawe byo kuburira hakiri kare
Kwibuka birashobora gusa nubwo bitunguranye, bitateganijwe kandi bitagenzurwa.
Ariko, nta gaciro, akenshi hari ibimenyetso byambere bishobora kukwereka ko ahari wibizwa muri flashback. Kwibuka neza byoroshye gutsinda no gukumira niba bashobora kuboneka murwego rwo hakiri kare.
Birashoboka guhindura mumarangamutima, ibitekerezo cyangwa imyitwarire akenshi kubura kubona. Reba niba bihuye nubunararibonye bwawe, ariko wibuke ko abantu bose bafite ibimenyetso nibimenyetso byihariye.
Impinduka mubitekerezo byawe
"Sinkibitayeho imiti yanjye, yo kuvura, kurwana na Flashback."
"Ntacyo nshobora gukora. Sinzigera niyongera."
"Bose ntibanyitayeho n'icyo nkora. Ni ubuhe butumwa bwo gukomeza?"
"Ndababaye gato. Ibi bigomba gusobanura ko nzongera kwiheba cyane."
Impinduka mumyumvire yawe
"Vuba aha, abantu bose bakora imitsi."
"Ntabwo numva nishimye, kabone niyo ndi iruhande rw'abantu nkunda."
"Ntangiye guhagarika umutima no guhangayika."
"Imyumvire yanjye ihinduka vuba. Mu minota mike nshobora kuva mu myumvire y'ibyishimo kubyumva no gutinyuka"
Impinduka mu myitwarire yawe
"Ntabwo mfite imbaraga zo kwiyitaho mu gitondo. Sinahagaritse iminsi mike."
"Ntabwo nshaka kuba mu bantu. Nahitamo guca imwe / imwe."
"Ndanywa inzoga nyinshi (umwotsi, dukoresha ibiyobyabwenge) kugira ngo ducike intege ibyiyumvo byanjye bike."
"Nabonye ko nagize ibiganiro byinshi kuruta mbere."
Gerageza kumenya ibimenyetso byinshi byambere bishoboka. Ibimenyetso byinshi byo kuburira uzabona, nibyiza ushobora gukumira ibice bizaza.
Ongera utekereze kwibuka (aho gufungwa)
Kugereranya nubushobozi bwo kumenya, kwemeza no gukiza ibikomere kuva kera bifitanye isano nubujurire bwubugome, kwirengagiza cyangwa ibyago. Bashobora kandi kwerekana ko ari ngombwa iterambere no guhinduka. Kandi nubwo rimwe na rimwe birashobora kuba bidashimishije cyane - ntibakeneye gutinya. Inzira nziza yo guhangana nabo ni ugukora!
Menyesha ubufasha bwumwuga kubahanga bahuguwe hamwe nibikomere. Ingaruka ntarengwa zirashobora kugerwaho hamwe no gusuzuma neza nuburyo buhuriweho. Ihangane inzira yo kugarukira buhoro. Iyi nzira ifata igihe. Ubukana, igihe rimara kandi haza kwanga mugihe kandi, nubwo iyi nzira ntabwo ari umurongo kandi akenshi isa neza kandi akenshi isa na formula izwi "Intambwe igera," urashobora kwikuramo flashbake. Kandi ibi biri mububasha bwawe.
Urakoze kubitekerezo byawe.
Niba ukunda ingingo - nyamuneka shyira Husky hanyuma wiyandikishe kumuyoboro wanjye.
TEL: +7 (905) 212 02 88 (APP)
Isoko