Iindlela ezi-8 zokuPhatha uLahleko lweMemori emva kwesehlo esothusayo

Kuyinto eqhelekileyo ukuphulukana nenkumbulo emva kwesiganeko esihlasimlis’ umzimba. Unokufumanisa ukuba awukwazi ukukhumbula iinkcukacha zesiganeko, okanye ukuba iinkumbulo ezithile kunzima ukufikelela kunezinye. Oku kuyindalo ngokugqibeleleyo kwaye idla ngokuzisombulula ngokuhamba kwexesha. Nangona kunjalo, ukuba ufumana ubunzima obukhulu okanye uzingisa ukulahleka kwememori, kukho izinto onokuzenza ukunceda ukuyilawula. Siza kuphonononga iindlela ezisibhozo zokusingatha ukulahleka kwememori emva kwesiganeko esibuhlungu.

isiganeko esibuhlungu

Umthombo womfanekiso: https://unsplash.com/photos/fMM5chAxU64

1. Thetha neGqwetha malunga noMnyhadala

Ukuba uye wafumana isiganeko esibuhlungu, kubalulekile ukuthetha negqwetha malunga nento eyenzekayo. Oku kuya kunceda ekuqinisekiseni ukuba amalungelo akho asemthethweni akhuselwe kwaye uyahlawulwa ngawo nawuphi na umonakalo osenokuba uye wawenza. Igqwetha linokukunceda ukuba uqonde imithetho yonyino enokuthi isebenze kwityala lakho. Ukufunda ngakumbi kwi-a I-West End, i-Long Branch, i-NJ igqwetha lokulimala ukuba uye wehlelwa sisiganeko esibuhlungu eNew Jersey sinokukunceda uqonde amalungelo akho kunye nokhetho lwakho. Ngokukodwa ukuba isiganeko senzeka emsebenzini, ufuna ukuqiniseka ukuba awuyeki nawaphi na amabango anokubakho ngokulinda ukuthetha nommeli.

2. Thetha noNyango malunga nalo Mnyhadala

Ukuba unengxaki yokuhlangabezana nemiphumo yesiganeko esibuhlungu, ukuthetha nogqirha kunokuba luncedo kakhulu. Ugqirha unokubonelela ngezixhobo kunye nenkxaso oyidingayo ukwenza oko kwenzekileyo kwaye uqale ukuphilisa. Ukuba ufumanisa ukuba yakho ukulahleka kwememori ichaphazela ubomi bakho bemihla ngemihla, ugqirha unokukunceda ukuba uphuhlise iindlela zokujongana nayo. Iingcali zonyango zinokuqwalasela enye yeendlela ezininzi, ezinje:

  • Unyango lweGestalt: Le ndlela igxile ekuncedeni ukuba wazi ngoku-kwaye-ngoku, kunokuba uhlale kwixesha elidlulileyo. Unyango lweGestalt lunokukunceda ukuba ufunde ukuhlala okwangoku kwaye wamkele okwenzekileyo.
  • Unyango lokuziphatha kwengqondo: Le ndlela igxile ekuncedeni ukuba utshintshe iipatheni zokucinga ezingalunganga ezinokuchaphazela amandla akho okumelana nesiphumo sesiganeko esibuhlungu.

3. Bona uGqirha malunga noMnyhadala

Ukuba ukhe wanamava a ukwenzakala emzimbeni ngenxa yesiganeko esibuhlungu, kubalulekile ukubona ugqirha ngokukhawuleza. Ukongeza ekunyangeni nakuphi na ukwenzakala emzimbeni, ugqirha unokuphinda akhusele ukwenzakala ngokwasengqondweni okufana ne-post-traumatic stress disorder (PTSD). Ukuba uyasokola ukulahleka kwememori, ugqirha unokunceda ukufumanisa ukuba kungenxa yokulimala ngokomzimba okanye ngokwengqondo. Ukubona ugqirha nako kubalulekile ukuba ucinga ukuthatha amayeza ukujongana neziphumo zesiganeko esibuhlungu.

4. Joyina iQela leNkxaso laBasindileyo kwi-Trauma

Maninzi amaqela enkxaso akhoyo kubantu abakhe bahlelwa sisiganeko esibuhlungu. Ukujoyina Iqela lenkxaso inokukunika ithuba lokwabelana ngamava akho nabanye abayiqondayo into ojongene nayo. Oku kunokuba yindlela eluncedo kakhulu yokuqalisa ukujongana nemiphumo yesiganeko esibuhlungu. Amaqela amaninzi enkxaso akwanikezela ngokuthunyelwa kwezinye izixhobo ezinokukunceda umelane nazo ukulahleka kwememori kunye neminye imingeni.

5. Cinga ngokuthatha amayeza

Ukuba unengxaki yokuxhalaba, ukudakumba, okanye i-PTSD emva kwesiganeko esibuhlungu, amayeza anokuba lukhetho kuwe. Amayeza anokunceda ukunciphisa iimpawu kunye nokwenza kube lula ukujamelana nemiphumo yesiganeko esibuhlungu. Ukuba ucinga ngokusela amayeza, kubalulekile ukuthetha nogqirha ngeengozi neengenelo. Amayeza anokusebenzisana namanye amayeza owathathayo, ngoko ke kubalulekile ukuqiniseka ukuba ugqirha wakho uyawazi onke amayeza owathathayo. Khumbula ukuthatha iMemTrax kwaye uphephe i I-Mini Cog.

6. Fumana Ukuphumla okuninzi

Emva kwesiganeko esibuhlungu, kubalulekile ukuphumla ngokwaneleyo. Umzimba wakho udinga ixesha lokuphilisa kunye nokubuyisela kuxinzelelo lwesiganeko. Ukulala ngokwaneleyo kunokunceda ukuphucula isimo sakho sengqondo kunye nokunciphisa ixhala. Ukuba ukufumanisa kunzima ukulala, zininzi izinto onokuzenza ukuze ukhuthaze ukulala okungcono, njengale:

  • Ukuseka ishedyuli yokulala rhoqo
  • Ukudala indlela yokuphumla ngexesha lokulala
  • Ukuphepha i-caffeine kunye notywala ngaphambi kokulala
  • Ukwenza umthambo rhoqo.

7. Misela imikhwa ephilileyo

Ukutya ukutya okunempilo kubalulekile kwimpilo yonke, kodwa kunokunceda ukujongana nemiphumo yesiganeko esibuhlungu. Ukutya ukutya okunempilo kunokunceda ukuphucula isimo sakho sengqondo kunye nokunciphisa ukuxhalaba. Ukongezelela, ukutya ukutya okunempilo kunokunceda ukuphucula umgangatho wakho wokulala. Ukongeza, izinto ezifana notywala kunye iziyobisi zinokuphazamisa inkumbulo. Ukuba uyasokola ukulahleka kwememori emva kwesiganeko esibuhlungu, ukuphepha ezi zinto kubalulekile. Ukuba ufumanisa ukuba unengxaki yokujamelana nemiphumo yesiganeko esibuhlungu ngaphandle kokusebenzisa utywala okanye iziyobisi, kubalulekile ukufuna uncedo lweengcali. Zininzi iindlela zonyango ezifumanekayo kubantu abasokolayo ukuhlukunyezwa kwesiyobisi.

8. Zinike Ixesha

Kubalulekile ukukhumbula ukuba wonke umntu ujongana nomothuko ngendlela yakhe kwaye akukho ndlela "elungileyo" yokujongana nayo. Akukho xesha lokuphiliswa kwaye kubalulekile ukuba uzinike ixesha olidingayo lokuphilisa. Ukuzama ukuzinyanzela ukuba uphilise ngaphambi kokuba ulungele kunokulibazisa inkqubo yokuphilisa. Ukuba ufumanisa ukuba unengxaki yokuhlangabezana nemiphumo yesiganeko esibuhlungu, kubalulekile ukufuna uncedo lweengcali. Zininzi iindlela zokonyango ekhoyo kubantu abatsala nzima emva kwesiganeko esibuhlungu.

Umthombo womfanekiso: https://unsplash.com/photos/NF-F1EZuFZM

Ezi zezinye zeendlela ezinokukunceda ujongane nazo ukulahleka kwememori emva kwesiganeko esibuhlungu. Kubalulekile ukukhumbula ukuba wonke umntu ujongana nomothuko ngendlela yakhe kwaye akukho ndlela "elungileyo" yokujongana nayo. Akukho xesha lokuphiliswa kwaye kubalulekile ukuba uzinike ixesha olidingayo lokuphilisa. Ukuzama ukuzinyanzela ukuba uphilise ngaphambi kokuba ulungele kunokulibazisa inkqubo yokuphilisa. Ukuba ufumanisa ukuba unengxaki yokuhlangabezana nemiphumo yesiganeko esibuhlungu, kubalulekile ukufuna uncedo lweengcali. Zininzi iindlela zonyango ezifumanekayo kubantu abatsala nzima emva kwesiganeko esibuhlungu.