-Delile
- Izimpawu zokukhathazeka ngemuva kwendaba yendoda
- I-PTSD nokukhathazeka ngemuva kwendaba yendoda yakho
- Zinike ukuthula ngokuthi ubuhlobo bakho buya kuphi
- Hlanganisa uhlelo lokusekela oluqinile
- Zinike isikhathi sokucubungula
- Dala inqubo bese unamathela kuyo
- Bonisa ukubekezela
- Lala, udle, unyakaze
- Gxila ezintweni ezinhle
Ukuya ocansini yisipiliyoni esibuhlungu ngokomzwelo esingakushiya uzizwe uphukile futhi uguqukile. Lokhu okuhlangenwe nakho okubuhlungu kungakubangela ukuba ube nokukhathazeka ongakaze uzizwe ngaphambili. Noma ngabe awukaze uthintwe ukukhathazeka noma ukucindezeleka esikhathini esedlule, ungazizwa ugcwele nakho manje.
Lokhu kungeza ukungezwani okungadingekile, ukudabuka, nokwesaba esimweni esivele sibi. Ngakho-ke, ziyini izimpawu zokukhathazeka ngokomzwelo futhi ungabhekana kanjani nazo?
Izindaba ezimnandi ukuthi ukukhathazeka ngemuva kwendaba yendoda kuvame kakhulu. Ukungathembeki emthethweni akugcini ngokususa ukwethembana kwakho, kepha futhi kuholela ekungavikelekeni ngokomzwelo nangokomzimba kanye nemicabango yokuthi ubudlelwano bakho bebuyinto yangempela kangakanani ngaso sonke isikhathi.
Nazi izimpawu zokukhathazeka nokuthi yini ongayenza ukuze udlule ekukhathazekeni ngemuva kwendaba yendoda yakho.
Izimpawu zokukhathazeka ngemuva kwendaba yendoda
Wonke umuntu uhlangabezana nokukhathazeka ngesikhathi esithile sokuphila. Kepha ukuphazamiseka kokukhathazeka kwehluke kakhulu kunokucindezela okuvamile okubangelwa umsebenzi, ezezimali kanye nobudlelwano. Uma ukukhathazeka obhekene nakho ngemuva kokuthandana nendoda yakho kukushiye uzizwa ukhubazekile, kungenzeka ukuthi uhlangabezana nalezi zimpawu ezilandelayo:
- Inhliziyo ishaya ngamandla
- Ukuzizwa uphelelwa umoya
- Imizwa yama-Antsy noma ukungakwazi ukuthula
- Isicanucanu nesiyezi
- Imizwa yokungakhululeki, ukwethuka, nokwesaba okungafanele
- Izandla ezijulukile
- Izinyawo ezibandayo
- Kunzima ukulala
- Ukuqinisa amandla
Ukukhathazeka ngokomzwelo kuvame ukubangelwa ukucindezeleka kwemvelo kanye nezinguquko ngaphakathi kwengqondo. Lokhu kwenzeka uma ucindezeleke ngokweqile ngokomzwelo, njengemiphumela engokomzwelo yothando lomyeni wakho. Ukukhathazeka ngemuva kokukhohliswa kungalimaza kakhulu kunokuba ucabanga.
Umbuzo oqhubeka uza engqondweni yakho ukuthi ungabhekana kanjani nokukhathazeka?
I-PTSD nokukhathazeka ngemuva kwendaba yendoda yakho
Kunenqwaba yocwaningo lwezifo zengqondo oluhlobanisa ngokuqinile ukukhathazeka ngemuva kokungathembeki njengegatsha lePosttraumatic Stress Disorder. Izimpawu zokuphazamiseka kokungathembeki kokuthunyelwe zifana nezimpawu lapho othile ehlangabezana nomcimbi osongela impilo njengokuhlukunyezwa ngokocansi, impi, noma ukuhlaselwa ngokomzimba.
Ukukhathazeka ngemuva kwendaba yendoda kungaba umphumela ohlangothini lomzwelo wesiqephu esibuhlungu. Udinga ukufunda ukuthi ungabhekana kanjani nezimbangela zokungathembeki nokuthi ungakuthola kanjani ukungathembeki okwedlule.
Yini okufanele uyenze ngemuva kokuthi umyeni wakho ekopelile ukuphatha ukukhathazeka kwakho? Nazi ezinye iziphakamiso zokubhekana nesipiliyoni somyeni okopelayo.
Zinike ukuthula ngokuthi ubuhlobo bakho buya kuphi
Ngemuva kwesikhathi esithile sekudlulile nokukhathazeka ngemuva kokuthi udaba lomyeni wakho seludambile, ungazinikeza ukuthula kwengqondo ngokunquma isiphetho sobuhlobo bakho kusukela manje. Kwesinye isikhathi ukusebenza ngokungathembeki kungaletha izinkumbulo ezibuhlungu kakhulu kunokuqeda ubudlelwane ngokuphelele.
Intukuthelo, intukuthelo, nokuhlaselwa uvalo kungakukhathaza njengoba ubheka emuva kuyo yonke inkumbulo futhi uzibuze ukuthi ngabe kukhona okukhohlisayo okwenzeka ngemuva kwakho.
Ngakolunye uhlangothi, ukusebenza ngokungathembeki kungenzeka lapho ukukhathazeka ngemuva kwendaba yendoda kungasathinti lowo mbhangqwana. Eqinisweni, imibhangqwana eminingi ibika imishado eqinile, ekhulumisanayo nenenjabulo ngemuva kokuxazulula izinkinga zayo.
Ukuzikhethela kungokwakho. Ngabe ufuna ukuqeda ubudlelwano bakho noma ufune ukwelulekwa ngokomqondo futhi usebenze ngokungathembeki? Nquma ukuthi yini ekufanele wena nomndeni wakho kulesi simo.
Hlanganisa uhlelo lokusekela oluqinile
Uma uhlangabezana nokukhathazeka ngemuva kokungathembeki futhi ucabanga ukuthi ungaludlula kanjani udaba lomyeni wakho, uzodinga uhlelo lokusekela oluqinile ukukusiza phakathi nezinsuku zobumnyama. Hlanganisa abangani abathembekile nomndeni bese uxhuma.
Ukuxhumana nabanye nokuba nomuntu okhathalelayo ulalele izinkinga zakho kungaba yindlela yokwelapha emangalisayo futhi kungasiza ekudambiseni ukukhathazeka ngemuva kwendaba yendoda.
Zinike isikhathi sokucubungula
Ungakunqoba kanjani ukuthandana? Uma usanda kuthola ngodaba lomyeni wakho, into ehlakaniphe kakhulu ongayenza ukuzinika isikhathi sokudabuka. Uma ucabanga ukuthi ungabhekana kanjani nobudlelwano, ungakubheka njengokubi njengokufa komuntu.
Noma ukhetha ukuzama ukusebenzela ubudlelwano, ubuchopho bakho bungase bube nokulahlekelwa kwesinye isikhathi okuqhathaniswa ngokwengqondo nokufa. Lokhu kungaba ukuphela kobudlelwano bakho bakudala, futhi kwamukeleka ngokuphelele ukuthatha isikhathi sokudabuka. Ukukhathazeka ngemuva kwendaba yendoda kunzima ukunqoba futhi imvamisa kuthatha isikhathi ukuyicubungula nokwelapha.
Dala inqubo bese unamathela kuyo
Uma umyeni wakho ebethandana, impilo yakho yonke mhlawumbe isivele yajika yabhekiswa phansi. Lokhu kwenziwa kube yinkimbinkimbi kakhulu uma unezingane ndawonye.
Udlula kanjani othandweni?
Yize kubalulekile ukuthi ugaxe futhi wenze lusizi ubudlelwano bakho, kubaluleke kakhulu ukugcina inqubo futhi unamathela kuyo ukuze ubhekane nokukhathazeka ngemuva kwendaba yendoda. Umkhuba uzosiza ukugcina impilo yakho ihlelekile ngesikhathi lapho konke okunye kubonakala kunesixakaxaka. Duduzeka ngemikhuba yakho yansuku zonke.
Bonisa ukubekezela
Into enenkinga ngokukhathazeka ukuthi ngenkathi kuthatha isenzo esisodwa nje ukukuletha empilweni yakho, kungathatha unomphela ukukuqeda. Ukukhathazeka ngokomzwelo ngemuva kwendaba yendoda yakho kungakukhathaza, kukucasule, kukucasule, futhi ungakuzonda. Ukunqoba ukuhlukumezeka okungokomzwelo kokuphinga kuthatha isikhathi.
Kepha, nalokhu kuzodlula. Ngakho bekezela. Ukukhathazeka ngemuva kwendaba yendoda ngeke kuhlale kuwe kuze kube phakade.
Lala, udle, unyakaze
Uma uhlangabezana nokukhathazeka nokudangala kubalulekile ukugxila kuzisekelo ezintathu: ukulala, ukudla nokuzivocavoca umzimba. Ukuze usinde ezindabeni ezingokomzwelo, kufanele uzame ukuthola okungenani amahora ayisishiyagalombili okulala njalo ebusuku.
Ukulala yisikhathi lapho umzimba wakho ukwazi khona ukukhululeka uphinde uvuselele - izenzo ezimbili ezizodinga kakhulu uma ubuchopho bakho buphazamisa ingqondo, umzimba, nomphefumulo wakho ngokukhathazeka ngemuva kwendaba yendoda.
Kubalulekile futhi ukuqhubeka nokudla. Abaningi bathola ukuthi imizimba yabo iyavaleka ngesikhathi sokucindezeleka futhi ubuchopho buzoyeka ukukhombisa wonke umzimba ukuthi udle. Qhubeka nokudla kathathu ngosuku ukugcina umzimba wakho uqinile ngenqubo ezayo. Leli yithiphu elibalulekile lokuthi ungabhekana kanjani nendoda ekopelayo.
Okokugcina, vivinya umzimba. Kungazwakala kuyinto yokuqala ofuna ukuyenza ngemuva kokubhekana nokuhlukumezeka okungokomzwelo lapho ucabanga ngokunqoba isoka, kepha kuhle emzimbeni wakho.
Ukuvivinya ukukhishwa kwama-endorphin azizwa kahle, kuthuthukisa imizwa nempilo yengqondo, kuyayekisa ingqondo yakho, kunciphise ukukhathazeka, futhi kulwe nokudangala. Ungasho ukuthi uzobukeka umangalisa.
Prakthiza ukuphumula kwangempela. Ngokusebenzelana nomlingani okopelayo, kubalulekile ukuthi ungatholi usizi nentukuthelo ithole okuhle kunakho konke. Ukuphumula kungakududuza.
Gxila ezintweni ezinhle
Ukuthola izindaba zomyeni wakho kungaba buhlungu. Akekho ozophikisa ukuthi impilo yakho izoshintsha, noma ngabe usenomyeni wakho noma cha. Kepha, awukwazi ukuhlala unje unaphakade.
Udinga ukuphefumula bese uqala kabusha. Siza ukulwa nokukhathazeka ngokomzwelo ngokugxila ezintweni ezinhle empilweni yakho. Impilo yakho, abangane nomndeni okuthandayo, uNkulunkulu okholelwa kuye, nezinto ezincane empilweni ezikwenza ujabule. Zinike ithuba lokuphupha ngekusasa lakho futhi ucabange kuphela izimo ezinhle kakhulu.
Ukubhekana nokukhathazeka ngemuva kwendaba yendoda yakho kungakuthatha inyanga noma kungaqhubeka iminyaka. Akunandaba ukuthi uhambo lwakho lukuyisa kuphi, ukwazi ukuthi ungabhekana kanjani nokukhathazeka manje kuzokusiza ukuthi ubambe impilo yakho ukuze ukwazi ukuqala ukuyiphila futhi.
Uma usafuna ukunika elinye ithuba ebudlelwaneni bakho futhi uzibuza ukuthi ungasebenza kanjani ngokuthandana, kunezinsizakusebenza eziwusizo ezingakuqondisa. Kepha ngaphambi kwanoma ikuphi kwalokho, udinga ukuziphulukisa kuqala.