Yintoni iflashback?
Ezinye iivumba, izandi, izinto ezimbi, iindawo, iindawo, iimeko okanye abantu bakwazi ukwenza iinkumbulo zokulimala ngokweemvakalelo okanye zengqondo, ukudala imvakalelo yokuba kwenzeka kwakhona. Umzekelo, ukuba ufumanisa ukusweleka kwengozi yomntu wakho othandekayo, abanye abantu, iingoma, ivumba okanye iindawo zinokubangela ezi nkumbulo zibuhlungu ukuba ufike, igumbi ngokwalo linokuqalisa iflethibackback.
Kumntu, la mazwe alandelayo abonakaliswa ziinkumbulo ezigwenxa:
- Ixhala
- uloyiko
- Uxinzelelo
- Umsindo
- Uloyiko olomeleleyo okanye lusizi
Kuyo yonke le ntlobo yeemvakalelo, imvakalelo ebuhlungu yehlazo kunye nokungancedi ihlazo ixutywe, kuba umntu uzama ukuthatha amava afanayo ephantsi kolawulo kwaye ngalo lonke ixesha akaphumeleli. Indoda ididekile ngenxa yokuba uhlala engazi ukuba nini na okanye apho i-flashback yenzeka nini de yenzeka kwakhona.
Kutheni le nto ukubuyela umva?
Ukuza kuthi ga ngoku, kuyaziwa ukuba ekuvelisweni kweenkumbulo ezigwenxa, umzimba omile nge-almond (Almond) kunye ne-hippocampis zidlalwa, eziyinxalenye yenkqubo ye-limbic. ✔ I-Thinalise inxulunyaniswa nenkumbulo yeemvakalelo - ngakumbi ngokusekwa kweenkumbulo ezinxulumene nokoyika. Eli Sebe livulwa ukuqinisekisa ukusinda kwakho, ukucofa iinkumbulo zeengozi ezidlulileyo onazo ukuba ufumanise kwaye uphendule ngazo ezoyikiso ukuba uyaphinda azibona kwakhona.
✔ I-jippocampa yelinye icandelo lenkqubo ye-limbic enxulunyaniswa kakhulu nememori esebenza njengombhali-mbali / umgcini wogcino lwengqondo. Iikhathalogu zonke iinkcukacha ezahlukeneyo zeva-zohlobo: Ngubani owayekhona, apho kwenzeke khona, kwaye ngelo xesha lemini yayiyintoni - kwisiqendu esinye esidibeneyo, esinokukhumbula isiqendu esinye. Kubomi bakho bemihla ngemihla, i-Allmond kunye ne-hippocampis isebenza kunye ukuguqula amava akho kwiinkumbulo zexesha elide.
Nangona kunjalo, ngexesha lolwaphulo-mthetho olugwenxa, le nkqubo isebenza ngendlela eyahlukileyo.
- Kuba usengozini, umzimba wakho uqinisekisiwe ukuba umlo okanye uqhube / ukubaleka (umlo okanye umzimba omile) ucinezelwe, kwaye i-hippocampis icinezelwe. Ukusuka kwimbono yendaleko, iyavakala: Iinkqubo ezinxulumene nokwakhiwa kwenkumbulo epheleleyo zixabisa kakhulu ukuze zithathelwe ingqalelo kwingozi ethe ngqo. Ngenxa yoko, inkumbulo yakho iyahluka.
- Xa usoyikiso luhamba, uhlala unenkumbulo eyomeleleyo, engalunganga yamava, kodwa unokuba nemeko ecacileyo yeMemori. Ngamanye amagama, unokufunda ukunxibelelanisa iimfuno zomntu ngamnye, ivumba kunye nezandi zeziganeko ezinengozi, kodwa engakwazanga ukhumbula ngokucacileyo ukulandelelana kweziganeko.
- Emva kwexesha, ukuba udibana nezinto ezithe ufumana umsitho onobungozi, umzekelo, ngephunga elibekho koko kwenzekileyo, umzimba wakho omiweyo uya kubuyisela le nkumbulo aze aphendule kakhulu, ngokuzenzekelayo Ukuvula inkqubo yakho yeNdiza (i-Rugoff) okanye idabi. Kungenxa yoko le nto ngexesha le-flashback uqala ukufunga, intliziyo yakho ihlukumeza kwaye uphefumla nzima - i-almond yakho yasungula i-chain projection ukulungisa umzimba wakho ukuze uphendule kwisongelo.
Kuhlala xa i-armond ivakalelwa kukuba isoyikiso esinokubakho, imvubu ye-hippocampis iqala ukwenza kwaye ithelekise esi songelo kwiinkumbulo zangaphambili ukufumanisa ukuba unengozi. Kodwa, ngenxa yokuba i-hippocamping ayisebenzi kakuhle ngamava abuhlungu, inkumbulo yokuThenga yangagcinwanga kwaye inkqubo yengxelo ayisebenzi, imvubu "ayikwazi ukuxelela i-almond yakho" ukuba uphumile yengozi. Kwaye ekubeni imemori ibuyiselwa ngaphandle komxholo (umzekelo, apho kwenzeka khona okanye xa amava eyenzekileyo), unokuziva ngathi amava abuhlungu kwenzeka kwakhona, ngokungathi lixesha lokuqala.
Ngaphandle komfanekiso ocacileyo we-flashbacks, akuqhelekanga ukuba kungabikho mntu ukwiphepha labo. Yiyo loo nto, kwisifo samazwe jikelele se-MKB-10 kunye ne-DCM -5, ubuncinci iindidi ezimbini zeenkumbulo zigcinwe: enye njengenxalenye yenxalenye ye-PTSD kunye ne-OCP, i-BPR , njl.).
Nangona kunjalo, imigaqo yokuzinceda kunye namazwe afanayo, ilula yokuphuhlisa kwaye malunga nayo kufuneka ithathelwe ingqalelo ngakumbi.
Kweli nqaku, siza kujonga amanyathelo amaninzi anokukunceda uthathe ulawulo lweenkumbulo zakho zemvakalelo:
Ingcinezelo, incoko yabanzi yangaphakathi, ukuphumelela kwemisipha (ezi)
1. Ndixelele: "Ndinenkumbulo."
Iimvakalelo kunye neemvakalelo ozivayo ziinkumbulo zexesha elidlulileyo ongenakuyenzakalisa.
2. Yenza ukucaca: "Ndiyoyika, kodwa andikho emngciphekweni!
Ukhuselekile, apha, okwangoku kwaye okwangoku wahlukaniswa ngokuthembekileyo kwixesha lakho elidlulileyo.
Z. Khumbula ngamalungelo akho kunye nemida yakho.
Zikhumbuze ukuba ufanele uvumele nabani na ukuba ahlekise; Ukhululekile ukuba ushiye iimeko eziyingozi kuwe kunye nokuqhankqalaza ekuziphatheni okungalunganga.
4. Thetha nomntwana wakho wangaphakathi
Umntwana wakho wangaphakathi kufuneka azi ukuba ungamthandi ngokungathandabuzekiyo- ukuba angaza kuwe ukuze azuke kwaye akhuseleke xa eziva elahlekile kwaye esoyika.
5. Uxolo iingcinga zakudala
Ukuba ebuntwaneni Uye wafumana uloyiko kunye nemvakalelo yokuba nesizungu esingenasiphelo, sikhumbuze ukuba ikamva likhuselekile, ukuba kuphela ngenxa yokuba unezinto ezikhethiweyo. Qiniseka ukuba le imemori iya kubanjwa njengoko kudlulile ngaphambili.
6. Yiva into oyiyo kwiqumrhu labantu abadala
Kwaye unazo zonke izinto, izakhono kunye nezixhobo zokhuseleko lwakho, ongazange waba nalo ebomini. (Iimvakalelo: Iimvakalelo: ezincinci, ezibuthathaka, ezingenakukhusela - iimpawu zempawu zeFlashbek.)
7. Phumla
Ivenkile ikhutshelwe "intloko" yakho / i-nuby kunye nemvakalelo "yokuhla".
- Zama ukuphumla izihlunu zobuso kunye nebhanti yegxalaba (izihlunu ezixinzelelweyo zithumela ingozi yobuxoki imiqondiso kwingqondo yakho).
- Inzulu kwaye kancinci (ukulibazisa ukuphefumla kwakho, ukondla ingozi kubonisa ubuchopho bakho).
- Iyacothisa: Ingxangxali ibangela ukungahambi kakuhle ngohlobo lomzabalazo "
- Fumana indawo ekhuselekileyo ukuze uphumle kwaye uzolile:
Beka, hlalani uphila kakhulu ukuba unethuba - yikhuphe.
8. Yixhathise ubuqaqawuli kunye nentlekele yokugxekwa kwakho ngaphakathi.
- Khanyisa ubuchule bokulahla iingcinga ezimbi.
- Yenza kwaye ufunde uluhlu lwempumelelo yakho kunye neempawu ezintle.
- Ngaba amava akho amava kunye nembambano yeengcinga ezizenzekelayo kunye neenkolelo ezizenzekelayo.
9. Masikhuphe iimvakalelo-mayibe lusizi.
Iinkumbulo zingamathuba enkululeko yeemvakalelo zakudala, ezingakhethwanga: uloyiko, iintlungu kunye nesizungu. Ithuba lokuphendula ngokweemvakalelo lisebenza kumava adlulileyo okuzingazithembi kunye nokungabi nathemba lomntwana wakho wangaphakathi. Usizi olusempilweni lunokuguqula iinyembezi zakho luthathe kwaye uzithande, kwaye umsindo ube kukuzikhusela ngamandla.
10. Ziqhelise ubudlelwane obukhuselekileyo kwaye wenze inethiwekhi yakho yenkxaso.
Ungakuvumeli ukwahlukanisa wena. Imvakalelo yehlazo onayo onayo onayo ayithethi ukuba uyenze okanye wenze isenzo seentloni. Yazisani izithandwa zakho malunga neenkumbulo ezigwenxa kwaye ubacele ukuba bakuncede kwaye bave amava akho ekhuselekileyo nethembekileyo.
11. Funda ukumisela iintlobo ezahlukeneyo ezikhokelela kwiinkumbulo ezigwenxa.
Kumlo wokulwa neenkumbulo, ixabiso eliphambili lukho ukuthintela. Iinkumbulo zihlala zibangelwa nasiphi na isikhumbuzo somsitho onobungozi, njengentlanganiso nabantu abathile, ndityelele iindawo ezithile. Chonga izinto ezithile ezibangela ukuba i-flashback ibaluleke kakhulu kuba ukwazi iingqungquthela zakho, ungazama ukunciphisa umda wakho, okanye ukuba awunakwenzeka, ukwenzela iindlela zentuthuzelo kunye nokusabela kwabo .
Nditsalela ingqalelo yakho kwinto yokuba i-trigger ifuna ukwazi, kodwa rhoqo iyabaphelisa ayinakusetyenziswa kule meko indawo eqhelekileyo inokuphucula imeko.
12. Fumana imiqondiso yakho yesilumkiso kwangoko
Iinkumbulo zinokubonakala zilindelwe, zingalindelekanga kwaye zingalawuleki.
Nangona kunjalo, akukho nto ingaphantsi, zihlala zibonisa ezinye iimpawu zokuqala ezinokuthi zibonise ukuba mhlawumbi uxakeke kwi-flashback. Iinkumbulo ezivuthayo kuba lula ukoyisa kwaye kuthintele ukuba banokufumaneka kwinqanaba lokuqala.
Kuyenzeka ukuba utshintshe kwiimvakalelo ezithile, iingcinga okanye indlela yokuziphatha esihlala sikhumbula umbono. Jonga ukuba iyahambelana namava akho, kodwa khumbula ukuba bonke abantu baneempawu zakuqala kunye neempawu zahlukile.
Utshintsho kwindlela ocinga ngayo
Andisakhathali ngonyango lwam, unyango, ndilwela i-flashback. "
Andinakwenza nto. Andisokuze ndibangcono. "
Yonke into ayikhathali nam kwaye ndenza ntoni. Yintoni inqaku lokuqhubeka? "
"Ndikhathazekile. Oku kuthetha ukuba ndiza kudandatheka kakhulu kwakhona."
Utshintsho kwimvakalelo yakho
"Kutshanje, wonke umntu wenza kwi-nerves."
"Andiziva ndonwabile, nokuba ndikufutshane nabantu endibathandayo."
"Ndiqala ukonakalisa kwaye ndixhalabe."
"Imood yam iguquka ngokukhawuleza. Kwimizuzu embalwa ndinokuhamba kwimvakalelo yolonwabo kwimvakalelo yokudakumba kunye nonkwantyo"
Utshintsho kwindlela oziphethe ngayo
Andinawo amandla okuzikhathalela ekuseni. Khange ndihlambe iintsuku ezimbalwa. "
Andisafuni ukuba phakathi kwabantu. Ndingathanda ukwaphula inye / enye. "
"Ndisela utywala ngakumbi (umsi, sisebenzisa iziyobisi zengqondo) ukuyenza buthathaka kancinci iimvakalelo zam."
"Ndiqaphele ukuba ndiye ndayingxoxo kunangaphambili."
Zama ukukhangela iimpawu ezininzi zakuqala. Iimpawu zesilumkiso ngakumbi uya kuqaphela, ngcono ukuba uthintele iziqendu ezizayo.
QAPHELA Iinkumbulo zakho (endaweni yokuvalelwa)
Uqikelelo kukukwazi ukubona, qinisekisa kwaye uphilise amanxeba akho kwixesha elidlulileyo elinxulunyaniswa nesibheno, ukungakhathali okanye intlekele. Banokubonisa imfuneko yophuhliso kunye notshintsho. Kwaye nangona ngamanye amaxesha banokungathandeki kakhulu - akufuneki boyike. Eyona ndlela ilungileyo yokuhlangabezana nayo kukuyenza!
Nxibelelana nabaxhasi beengcali kwiingcali eziqeqeshelwe ukwenzakala. Esona siphumo sinokufezekiswa ngokufunxa gca ngokufanelekileyo kunye nendlela edityanisiweyo. Yiba nomonde kwinkqubo yokubuyisela kancinci. Le nkqubo ithatha ixesha. Ubunzulu, ubude bexesha kunye nokuhamba rhoqo kwe-flashbacks kuya kukhula ixesha elingapheliyo kwaye, nangona le nkqubo ayiyomfihlo kwaye ihlala ifana nefomula eyaziwayo "inyathelo elidlulileyo," ungasusa iifreyiki. Kwaye oku kusemandleni akho.
Enkosi ngosinaka kwakho.
Ukuba uyayithanda inqaku - nceda ubeke i-husky kwaye ubhalise kwisitishi sam.
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