Yini i-flashback?
Enye iphunga, imisindo, ukunambitheka, izithombe, izindawo, izimo noma abantu kungadala izinkumbulo zokulimala ngokomzwelo noma kwengqondo, ukudala umuzwa wokuthi kwenzeka kaninginingi. Isibonelo, uma uhlangabezana nokufa kobuhlungu bomuntu wakho othandekayo, abanye abantu, izingoma, iphunga noma izindawo zingadala lezi zinkumbulo ezibuhlungu uma ushaya ingozi ngenkathi ushayela, igumbi uqobo lingaqala i-flashback ebucayi.
Kumuntu, lezi zifundazwe ezilandelayo zibonakala ngezinkumbulo ezibonakalayo:
- Uvalo
- ukwesaba
- Ukudana
- Intukuthelo
- Ukwesaba okuqinile noma ukudabuka
Kuzo zonke le phalethi elingokomzwelo, umuzwa obuhlungu wehlazo nokungabi nalusizo kuxutshaniswa, ngoba umuntu uzama ukuthatha okuhlangenwe nakho okufanayo ngaphansi kokulawulwa futhi ngaso sonke isikhathi engaphumeleli. Indoda ididekile ngenxa yokuthi wayevame ukungazi ukuthi i-flashback yenzeka nini ize futhi yenzeka futhi.
Kungani ama-flashbacks abuya futhi futhi?
Kuze kube manje, kuyaziwa ukuthi ekufezekisweni kwezinkumbulo ezibophekile, umzimba omise ama-alimondi (i-almond) kanye ne-hippocampus kudlalwa, okuyingxenye yohlelo lwe-limbic. I-Hindaline ihlotshaniswa nememori engokomzwelo - ikakhulukazi ekwakhekeni kwezinkumbulo ezihambisana nokwesaba. Lo mnyango wavela ukuze uqinisekise ukusinda kwakho, ukufaka izinkumbulo zezingozi ezedlule ozibonele ukuthi uthola futhi uphendule kulezi zinsongo uma uzibona futhi.
I-GipPoCampa ingenye ingxenye yohlelo lwe-LIMBIC oluhlotshaniswa ngokuqinile nememori esebenza njengomlando / umgcini womlando wezobuchopho. Ikhathaza yonke imininingwane ehlukahlukene yesipiliyoni - Uhlobo: Ubani owayekhona, lapho kwenzeka khona, futhi ngasiphi isikhathi sosuku, ongasikhumbula ngalo ngesiqephu esithile. Empilweni yakho ejwayelekile yansuku zonke, i-alimondi kanye ne-hippocampus zisebenza ndawonye ukuguqula isipiliyoni sakho ezinkumbulweni zesikhathi eside.
Kodwa-ke, ngesikhathi somcimbi obuhlungu, lolu hlelo lusebenza ngendlela ehlukile.
- Njengoba usengozini, umzimba wakho ulungiselelwe ukulwa noma ukundiza / ukugijima (ukulwa noma ukundiza) Umzimba omiswe nge-alimondela wasebenza, futhi iHippocabalus icindezelwe. Ngombono wokuziphendukela kwemvelo, kuyanengqondo: izinqubo ezihlobene nokwakhiwa kwenkumbulo eziphelele zincipha ngenxa yokunaka ingozi eqondile. Ngenxa yalokhu, inkumbulo yakho iyahluka.
- Lapho usongo ludlula, uhlala ngenkumbulo eqinile, engemihle engokomzwelo yesipiliyoni, kepha ungahle ube nomongo womongo ocacile wememori. Ngamanye amagama, ungafunda ukuhlanganisa izinhlobo ezithile, iphunga nemisindo yemicimbi enengozi, kepha ungakwazi ukukhumbula ngokucacile ukulandelana kwemicimbi.
- Kamuva, uma uhlangabezana nezinto ezikukhumbuza ngesimo esibuhlungu, ngokwesibonelo, ngephunga elalikhona ngokwenzekile, umzimba wakho omiswe njenge-21 uzobuyisela le nkumbulo futhi uphendula, okusayina kakhulu ukuthi usengozini, ngokuzenzakalelayo Ukwenza kusebenze uhlelo lwakho lwendiza (RUNOFF) noma impi. Kungakho ngesikhathi sokubuya kwakho uqala ukujuluka, inhliziyo yakho iyashaywa ngamandla futhi uphefumula kanzima - i-almond yakho yethule ukusabela kwe-chain ukulungiselela izinsongo.
Ngokuvamile lapho i-alimondi izwa isongo okungenzeka, i-hippocampus yakho iqala ukwenza isenzo futhi iqhathanisa nalesongo ngolwazi oluvela ezinkumbulweni zesikhathi esedlule ukuthola ukuthi ngabe unazo ngempela engcupheni. Kepha, ngenxa yokuthi ama-hippocampus awasebenzanga kahle ngesikhathi sokuhlangenwe nakho okunzima, inkumbulo yokuqhathanisa ayigcinwanga futhi uhlelo lwe-Hippocampus alusebenzi, i-hippocampus "ayikwazi ukutshela i-almond yakho" ukuthi isimo sehlukile futhi uphumile yengozi. Futhi njengoba imemori ibuyiselwa ngaphandle komongo (ngokwesibonelo, lapho kungenzeka khona noma lapho kwenzeka khona ukuthi kungenzeka
Ngaphandle kwesithombe esicacile sama-flashbacks, akukho okuqonda okukodwa ekuhlukanisweni kwawo. Ngakho-ke, ekuhlukanisweni kwamazwe omhlaba kwezifo ze-MKB-10 kanye ne-DCM -5, okungenani izinhlobo ezimbili zezinkumbulo ezibonakalayo ezigcinwe: Oyedwa njengengxenye ebalulekile ye-PTSD neyesibili njengengxenye ebalulekile yezinye izindleko (OCP, BPR, , njll.).
Noma kunjalo, izimiso zokuzisiza ezinezifunda ezinjalo ziyefana, zilula ngentuthuko futhi ngazo kufanele zibhekwe ngaphezulu.
Kulesi sihloko, sizobheka izinyathelo ezimbalwa ezisebenzayo ezingakusiza uthathe ukulawula izinkumbulo zakho ezingokomzwelo:
Ukuzicindezela, inkhulumomphendvulwano yangaphakathi, ukuphumula kwemisipha (theses)
1. Ake ungitshele: "Nginezinkumbulo."
Imizwa nemizwa oyitholayo yizinkumbulo zangesikhathi esedlule ongakwazi ukukulimaza.
2. Yenza ukucaciselela: "Ngiyasaba, kepha angisengozini!
Uphephile, lapha, okwamanje futhi okwamanje kuhlukaniswe ngokwedlule.
Z. Khumbula ngamalungelo akho nemingcele yakho.
Zikhumbuze ukuthi akufanele uvumele noma ngubani ukuba akuhlekise; Ukhululekile ukushiya izimo eziyingozi kuwe futhi ubhikishe ngokuhambisana nokuziphatha okungalungile.
4. Khuluma nengane yakho yangaphakathi
Ingane yakho yangaphakathi kufanele yazi ukuthi ayimthande ngokungathandeki - ukuthi angafika kuwe ukuze athole induduzo nokuvikelwa lapho ezizwa elahlekile futhi esaba.
5. Uxolo imicabango yakudala
Uma usebuntwaneni uke wakuthola ukwesaba nomuzwa wesizungu esingapheli, zikhumbuze ukuthi ikusasa liphephile, uma kuphela ngoba manje ninazo izinketho. Qiniseka ukuthi le nkumbulo izobanjelwa njengoba idlulile ngaphambili.
6. Zizwe lokho okulo emzimbeni wabantu abadala
Futhi unombiswano, amakhono nezinsizakusebenza zokuvikelwa kwakho, ongakaze ube nazo ebuntwaneni. (Imizwa: Incane, entekenteke, ayivikelekile - izimpawu ze-flashbek.)
7. phumula
Izitolo ziqala injabulo yakho ye- "Head" kanye nomuzwa wokuthi "ukulahla".
- Zama ukuphumula izicubu zobuso kanye nebhande lehlombe (izicubu ezicindezelwe zithumela amasiginali wengozi yakho).
- Kudabukisa futhi kancane kancane (kulibazisa ukuphefumula kwakho, futhi wondla amasiginali engozi ebuchosheni bakho).
- Ijubane: Ukuphuthuma kubangela ukusabela kobuchopho ngohlobo "lomzabalazo noma ukugijima"
- Thola indawo ephephile yokuphumula nangokuthula phansi:
Beka, hlala ukhululekile kakhulu uma unethuba - likukhiphe.
8. Melana ubukhali kanye nenhlekelele yokugxekwa kwakho kwangaphakathi.
- Khanyisa inqubo yokumisa imicabango emibi.
- Yenza futhi ufunde uhlu lwempumelelo yakho kanye nezimfanelo ezinhle.
- Kuzoba okuhlangenwe nakho komuntu siqu kanye nokuphikisana nemicabango ezenzakalelayo nezinkolelo ezidumazayo.
9. Ake sidedele imizwelo - vumela usizi.
Izinkumbulo zingamathuba okukhululwa kwemizwa yakudala, engakhethiwe: ukwesaba, ubuhlungu kanye nesizungu. Amathuba okusabela okungokomzwelo asebenza ngesipiliyoni sangesikhathi esedlule sokungabi nalusizo nokuphelelwa yithemba kwengane yakho yangaphakathi. Usizi oluphilile lungaguqula izinyembezi zakho zibekele futhi uzithande, nentukuthelo ibe ukuzivikela okunamandla.
10. Prakthiza ubudlelwane obuphephile bese wakhe inethiwekhi yakho yokusekelwa.
Ungakuvumeli ukuthi uhlukanise. Umuzwa wehlazo obhekene nawo akusho ukuthi wenze noma wenze izenzo ezihlazo. Yazisa abathandekayo bakho ngezinkumbulo ezibonakalayo futhi ubacele ukuba bakusize ubambe futhi bazwe okuhlangenwe nakho kwakho ephephile futhi bethembayo.
11. Funda ukuthola izinhlobo zezinsika eziholela ezinkumbulweni ezibonakalayo.
Empini yokulwa nezinkumbulo, inani eliyisihluthulelo likuvimbezela. Izinkumbulo zivame ukubangelwa noma yisiphi isikhumbuzo somcimbi obuhlungu, njengomhlangano nabantu abathile, ukuvakashela izindawo ezithile. Nquma izinto ezithile ezidala ukuthi i-Flashback zibaluleke kakhulu ngoba ngazi izimbangela zakho, ungazama ukukhawulela ukusebenzisana kwakho nabo, noma uma kungenzeki (okuvame ukuwathola, ukusungula izindlela zokududuza kwakho kubo .
Ngidonsela ukunaka kwakho ukuthi izimbangela zidinga ukwazi, kodwa zihlala zizigweme njalo azikwazi ukusetshenziswa njengale cala ukugwema okujwayelekile kungakhulisa, okulimaza kuphela isimo esijwayelekile.
12. Thola izimpawu zakho zokuqala zezexwayiso
Izinkumbulo zingabonakala zingalindelekile, zingalindeleki futhi zingalawuleki.
Kodwa-ke, akukho okuncane, kuvame ukuba nezimpawu ezithile zokuqala ezingakukhombisa ukuthi mhlawumbe ucwiliswe ku-flashback. Izinkumbulo ezikhanyayo kulula ukunqoba nokuvimbela uma zingatholakala ekuqaleni.
Kungenzeka ushintshe emizweni ethile, imicabango noma ekuziphatheni esivame ukuphuthelwa. Bheka ukuthi ngabe ifana kanjani nesipiliyoni sakho, kepha khumbula ukuthi bonke abantu banezimpawu zokuqala nezimpawu zihlukile.
Izinguquko ekucabangeni kwakho
"Angisakhathaleli ukwelashwa kwami, ukwelashwa, ukulwa flashback."
"Akukho engingakwenza. Ngeke ngize ngibe ngcono."
"Bonke abanendaba nami nokuthi ngenzani. Yini iphuzu ukuze uqhubeke?"
"Ngicasukile kancane. Lokhu kufanele kusho ukuthi ngizophinde ngibe nokudangala okujulile."
Izinguquko esimweni sakho
"Muva nje, wonke umuntu wenza ezinhlungwini."
"Angizizwa ngijabule, noma ngiseduze nabantu engibathandayo."
"Ngiqala ukwethuka nokukhathazeka."
"Imizwa yami ishintsha ngokushesha. Emizuzwini embalwa ngingasuka emzini wenjabulo emvelweni wokudangala nangaphezulu"
Izinguquko ekuziphatheni kwakho
"Anginawo amandla okuzinakekela ekuseni. Angizange ngigeze izinsuku ezimbalwa."
"Angisafuni ukuba phakathi kwabantu. Ngingahle ngiphule eyodwa / eyodwa."
"Ngiphuza utshwala obuningi (ukubhema, sisebenzisa izidakamizwa ezisebenza ngengqondo) ukwenza buthaka imizwa yami kancane."
"Ngibonile ukuthi ngaba nengxoxo engaphansi."
Zama ukukhomba izimpawu eziningi zokuqala ngangokunokwenzeka. Izimpawu ezengeziwe eziyisixwayiso uzobona, ungcono ungavimbela iziqephu zesikhathi esizayo.
Phinda ucabange izinkumbulo zakho (esikhundleni sokuboshwa)
Ukulinganisa yikhono lokuthola, ukuqinisekisa nokupholisa amanxeba akho kwangaphambilini ezihambisana nokukhanga okunonya, ukunganaki noma usizi. Bangakhombisa nesidingo sentuthuko kanye nokushintsha. Futhi yize kwesinye isikhathi bangaba yinto engemnandi - abadingi ukwesaba. Indlela engcono kakhulu yokubhekana nayo ukwenza!
Xhumana nosizo lochwepheshe kochwepheshe abaqeqeshelwe ukulimala. Umphumela omkhulu ungatholakala ngokuxilongwa okufanele kanye nendlela ehlanganisiwe. Bekezela inqubo yokutakula kancane. Le nqubo ithatha isikhathi. Ukuqina, isikhathi kanye imvamisa yama-flashbacks kuzokwehla ngokuhamba kwesikhathi futhi, yize le nqubo ingeyona i-walare futhi ifana nendlela eyaziwayo "yezinyathelo eziya phambili," ungasusa ama-flashbake. Futhi lokhu kusemandleni akho.
Ngiyabonga ukulalela kwenu.
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