Izindlela Eziyi-8 Zokuphatha Ukulahlekelwa Inkumbulo Ngemva Kwesigameko Esibuhlungu

Kuyinto evamile ukulahlekelwa inkumbulo ngemva kwesigameko esibuhlungu. Ungathola ukuthi awukwazi ukukhumbula imininingwane esehlakalweni, noma izinkumbulo ezithile okunzima ukuzifinyelela kunezinye. Lokhu kungokwemvelo ngokuphelele futhi ngokuvamile kuzixazulula ngokuhamba kwesikhathi. Kodwa-ke, uma uhlangabezana nokubalulekile noma ukuphikelela ukulahlekelwa inkumbulo, kunezinto ongazenza ukuze usize ukukulawula. Sizohlola izindlela eziyisishiyagalombili zokusingatha ukulahlekelwa inkumbulo ngemva kwesigameko esibuhlungu.

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

1. Khuluma Nommeli Ngomcimbi

Uma uhlangabezane nesigameko esibuhlungu, kubalulekile ukukhuluma nommeli ngokwenzekile. Lokhu kuzosiza ekuqinisekiseni ukuthi amalungelo akho angokomthetho avikelekile nokuthi unxeshezelwa nganoma imuphi umonakalo ongase ube nawo. Ummeli angakusiza futhi ukuthi uqonde imithetho yemikhawulo engasebenza ecaleni lakho. Ukufunda kabanzi ku-a West End, Long Branch, NJ ummeli wokulimala uma uhlangabezane nesehlakalo esibuhlungu eNew Jersey kungakusiza uqonde amalungelo akho kanye nezinketho zakho. Ikakhulukazi uma umcimbi wenzeke emsebenzini, ufuna ukuqiniseka ukuthi awuhoxisi noma yiziphi izimangalo ezingaba khona ngokulinda ukukhuluma nommeli.

2. Khuluma Nomelaphi Ngomcimbi

Uma unenkinga yokubhekana nemiphumela yesigameko esibuhlungu, ukukhuluma nomelaphi kungaba usizo kakhulu. Umelaphi angakunikeza amathuluzi nokusekelwa okudingayo ukuze ucubungule okwenzekile futhi uqale ukuphulukisa. Uma uthola ukuthi yakho ukulahlekelwa inkumbulo kunomthelela empilweni yakho yansuku zonke, umelaphi angakusiza futhi ukuthi uthuthukise izindlela zokubhekana nakho. Abelaphi bangase bacabangele enye yezindlela eziningi, njenge:

• I-Gestalt Therapy: Le ndlela yokwelapha igxile ekusizeni ukuthi wazi okwalapha namanje, kunokuba uhlale kodlule. Ukwelashwa kwe-Gestalt kungakusiza ufunde ukuphila ngaleso sikhathi futhi wamukele okwenzekile.
• I-Cognitive Behavioral Therapy: Le ndlela igxile ekusizeni ukuthi uguqule amaphethini emicabango engemihle angase abe nomthelela ekhonweni lakho lokubhekana nemiphumela yesigameko esibuhlungu.

3. Bheka Udokotela Mayelana Nomcimbi

Uma uke wabhekana ne-a ukulimala ngokomzimba ngenxa yesigameko esibuhlungu, kubalulekile ukubonana nodokotela ngokushesha ngangokunokwenzeka. Ngaphezu kokwelapha noma yikuphi ukulimala ngokomzimba, udokotela angakwazi futhi ukuhlolela ukulimala kwengqondo okufana nokucindezeleka kwangemva kokuhlukumezeka (PTSD). Uma udonsa kanzima ukulahlekelwa inkumbulo, udokotela angasiza ekunqumeni ukuthi kungenxa yokulimala ngokomzimba noma ngokwengqondo. Ukubona udokotela nakho kubalulekile uma ucabanga ukuthatha imithi ukubhekana nemiphumela yesigameko esibuhlungu.

4. Joyina Iqembu Lokusekela Kwabasinda Enhlekeleleni

Kunamaqembu amaningi okusekela atholakalayo kubantu abahlangabezane nesigameko esibuhlungu. Ukujoyina iqembu lokusekela ingakunikeza ithuba lokwabelana ngolwazi lwakho nabanye abakuqondayo lokho obhekene nakho. Lokhu kungaba yindlela ewusizo kakhulu yokuqala ukubhekana nemiphumela yesigameko esibuhlungu. Amaqembu amaningi okusekela nawo anikezela ngokudluliselwa kwezinye izinsiza ezingakusiza ukuthi ubhekane nazo ukulahlekelwa inkumbulo nezinye izinselele.

5. Cabangela Ukuphuza Imithi

Uma ulwa nokukhathazeka, ukudangala, noma i-PTSD ngemva kwesigameko esibuhlungu, imithi ingase ibe inketho kuwe. Imithi ingasiza ekunciphiseni izimpawu futhi yenze kube lula ukubhekana nemiphumela yesigameko esibuhlungu. Uma ucabanga ukuphuza imithi, kubalulekile ukukhuluma nodokotela mayelana nezingozi nezinzuzo. Imithi ingase ihlangane neminye imithi oyithathayo, ngakho-ke kubalulekile ukuqiniseka ukuthi udokotela wakho uyayazi yonke imithi oyiphuzayo. Khumbula ukuthatha i-MemTrax futhi ugweme I-Mini Cog.

6. Thola Ukuphumula Okuningi

Ngemuva kwesigameko esibuhlungu, kubalulekile ukuphumula ngokwanele. Umzimba wakho udinga isikhathi ukuze ululame futhi ululame ekucindezelekeni komcimbi. Ukulala ngokwanele nakho kungasiza ukuthuthukisa isimo sakho sengqondo futhi kunciphise ukukhathazeka. Uma ukuthola kunzima ukulala, kunezinto eziningi ongazenza ukuze ukhuthaze ukulala okungcono, njenge:

• Ukumisa isimiso sokulala esivamile
• Ukudala isimiso sokulala esiphumuzayo
• Ukugwema i-caffeine notshwala ngaphambi kokulala
• Ukuzivocavoca njalo.

7. Zibekele Imikhuba Enempilo

Ukudla ukudla okunempilo kubalulekile empilweni yonke, kodwa kungasiza ekubhekaneni nemiphumela yesigameko esibuhlungu. Ukudla ukudla okunempilo kungasiza ukuthuthukisa isimo sakho sengqondo futhi kunciphise ukukhathazeka. Ngaphezu kwalokho, ukudla ukudla okunempilo kungasiza ekuthuthukiseni izinga lakho lokulala. Ukwengeza, izinto ezifana notshwala kanye izidakamizwa zingaphazamisa inkumbulo. Uma udonsa kanzima ukulahlekelwa inkumbulo ngemva kwesigameko esibuhlungu, ukugwema lezi zinto kubalulekile. Uma uthola ukuthi udonsa kanzima ukubhekana nemiphumela yesigameko esibuhlungu ngaphandle kokusebenzisa utshwala noma izidakamizwa, kubalulekile ukufuna usizo lochwepheshe. Ziningi izindlela zokwelapha ezitholakalayo zabantu abadonsa kanzima ekusebenziseni kabi izidakamizwa notshwala.

8. Zinike Isikhathi

Kubalulekile ukukhumbula ukuthi wonke umuntu ubhekana nokuhlukumezeka ngendlela yakhe futhi ayikho indlela “elungile” yokubhekana nakho. Asikho isikhathi sokwelashwa futhi kubalulekile ukuzinika isikhathi osidingayo ukuze ululame. Ukuzama ukuziphoqa ukuthi ululame ngaphambi kokuba ulungele kungabambezela inqubo yokuphulukisa. Uma uthola ukuthi udonsa kanzima ukubhekana nemiphumela yesigameko esibuhlungu, kubalulekile ukufuna usizo lochwepheshe. Kuningi izinketho zokwelapha etholakalayo kubantu abazabalaza nemiphumela yesehlakalo esibuhlungu.

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

Lezi ngezinye zezindlela ezingakusiza ukuthi ubhekane nazo ukulahlekelwa inkumbulo ngemva kwesigameko esibuhlungu. Kubalulekile ukukhumbula ukuthi wonke umuntu ubhekana nokuhlukumezeka ngendlela yakhe futhi ayikho indlela “elungile” yokubhekana nakho. Asikho isikhathi sokwelashwa futhi kubalulekile ukuzinika isikhathi osidingayo ukuze ululame. Ukuzama ukuziphoqa ukuthi ululame ngaphambi kokuba ulungele kungabambezela inqubo yokuphulukisa. Uma uthola ukuthi udonsa kanzima ukubhekana nemiphumela yesigameko esibuhlungu, kubalulekile ukufuna usizo lochwepheshe. Ziningi izindlela zokwelapha ezitholakalayo zabantu abazabalaza nemiphumela yesigameko esibuhlungu.