Ukuthola ukulimala ebuchosheni obuhlungu kuthatha isikhathi, futhi kunezinyathelo eziningi zokuphulukisa endleleni. Uma kwenzeka ukulimala kokuqala kokusongela impilo, ukuvuselelwa ngokomthetho kuqala. Kukhona izingxenye eziningi zokuvuselela kubandakanya ukuvuselelwa ngokomzimba , ukubuyiselwa kwengqondo, ukukhulumisana kwenkulumo, kanye nokwelapha emsebenzini , ukubiza ezimbalwa.
Isici esisodwa esibalulekile sokuvuselela ukuthuthukisa uhlelo lokuphulukiswa ngokomzwelo nangokwengqondo okumele kwenzeke kokubili isiguli kanye nabathandekayo babo.
Uma uhlushwa ukukhathazeka okukhulu kwekhanda kungasho ukuthi kunezinguquko ezingapheliyo ukuthi ingqondo yakho nomzimba wakho usebenza kanjani. Izindlela ezintsha zokwazi ukuthi ungubani, ukuthi abanye bakubona kanjani ngemuva kokulimala, nokuthi indlela ohamba ngayo emhlabeni kufanele ivele kanjani. Lokhu kungase kuzwe kunzima. Izindaba ezinhle zikhona izinhlobo eziningi zokusekela ezisebenza nezinhlelo zakho zokukholelwa, kanye nefilosofi yokuphila.
Ukuphatha ukucindezeleka
Ukucindezeleka ukucindezeleka kuyinhlangano ebalulekile uma ubhekana nezinguquko zokuphila ezihlobene nenhlekelele ekhanda. Nakuba kunendima ebalulekile yomzimba yemithi efana ne-anti-depressants, kunezinye izindlela zokwelashwa ezitholakalayo. Ucwaningo lubonisa ukuthi imikhuba efana nokuthandaza, ukuzindla, ukucabanga, nokuzivocavoca okuhlanganisa ukuqwashisa kwabantu, njenge-tai chi, kungenza ngcono imiphumela yesikhathi eside. Lezi zikhathi ezithile zibhekwa njengendlela yokwelapha ehlukile noma ehambisanayo.
Izifundo zesikhathi eside ukucacisa ukusebenza kwemithi yokwelapha ehlukile futhi ehambisanayo sekuqedile futhi izifundo ezintsha zokwakha ekutholeni kokuqala zenzeka manje.
Ucwaningo oluthile oluncane oluqediwe ekugcineni nokunakekelwa kwabahlengikazi kanye nabanye abahlinzeki bezokwelapha kubonisa ukuthi ukucabanga ngemva kwengozi enkulu kuyasiza ekunciphiseni ubuhlungu, ukuthuthukisa ukulala nokukhulisa ithemba ngekusasa. Ezinye izifundo zibonisa ukuthi ukucabanga ngokucophelela kusiza ukuqeqesha ubuchopho ukuba buhlale beqaphile futhi bugxile ezimweni ezithile.
Ukucabangela ekuvuseleleni kwekhanda lenhloko
Ukulimala kobuchopho obuhlungu kuyaziwa ukushintsha indlela imiyalezo ehanjiswa ngayo phakathi kwamangqamuzana e-nerve ebuchosheni. Lokhu kungenza ukuthi kube nzima ukubhekana nemvelo. Uma kunezinto eziyisikhombisa ezibalulekile eziqhubekayo ezungeze wena, kodwa ukwazi ukulalela kulabo abane, cishe ngeke uphendule ngokufanele. Ukuqonda isithombe esikhulu kuba nzima kakhulu.
Ucwaningo olwanyatheliswa encwadini ethi Brain Injury lwalubonisa ukuthi ukuqeqeshwa kwengqondo kwasiza abathintekayo abathintekayo ukuba bahlale begxile emkhathini wamanje. Lokhu kusho ukuthi nabo bakwazi ukuqonda kangcono izici emvelweni futhi baphendule ngezindlela ezifanele kakhulu izidingo zalowo mzuzwana.
Kwesinye isifundo, ngo-2015 ku-veterans ezempi ezahluleka ukulimala ebuchosheni, ukuqeqeshwa kwengqondo kwatholakala ukuthuthukisa ukunakekelwa kwesikhala futhi kuncishiswe izimpawu zokucindezeleka ngemuva kokucindezeleka (PTSD). Lezi zinzuzo zazikhona ezinyangeni ezintathu ngemuva kokuphela kwesifundo.
Ukukhumbuza kusho ukuthi uhlale wazi futhi ukhona. Lokhu kungase kuzwakale enembile, kepha iningi lethu alinaki okwenzekayo okwamanje. Sicabanga ngemindeni yethu, izikweletu, izinto ezenzeka ezindabeni, nokuthi yini ikusasa elibambe.
Uma ubuyela ekulimazeni kwengqondo kungaba nzima kakhulu ukuhlala okwamanje bese uhlala ukhumbule, ngoba ugxile ekukhathazeni okusha ngokulimala ngokwayo. Eqinisweni, ukugwema umzuzu kungaba indlela yokubhekana nayo uma kunzima ukubhekana nalokho okwenzekile. Kodwa ekugcineni, kungcono ukubhekana nosaba, ukukhungatheka, noma usizi futhi usebenze ngazo.
Ngakho-ke, uzijwayela kanjani ukucabanga?
Ukugxila Engqondweni
Igumbi lesisekelo lokucabanga lihlala likhona. Uyakwazi ukufeza lokhu ngokuthola iphuzu elithile lokugxila elithinta ukunakwa kwakho emzimbeni. Iphuzu elivame ukusetshenziswa kakhulu ukuphefumula.
Ekuqeqeshweni kwengqondo uyala ukuba uzizwe umoya ungena ekhaleni lakho, ugcwalise amaphaphu akho, futhi ukhule ungene esiswini sakho esingaphansi. Khona-ke, ulandela ukuphefumula ngaphandle komzimba ngendlela efanayo.
Ezinye izakhi zomzimba esesikhala nazo zingasetshenziswa njengephuzu lokugxila, njengokuqaphela ukuthi ume kanjani, uhlezi, ulele phansi, noma ukuthi umoya uzwa kanjani esikhumbeni sakho.
Uma ingqondo igxila kakhulu ekuphefumuleni, kunzima kakhulu ukuthi ibambeke emicabangweni nasezinkathazweni ezithuthuka ngemuva kokulimala. Imicabango ephindaphindiwe, esabekayo ngemuva kwengozi iyinto evamile ngoba okuningi kuye kwashintsha, futhi kukhona ukukhathazeka okusha. Ukugxila kulabo abakhathazekayo kubenza kubonakale bekhudlwana kunalokho okuyikho ngempela, okusho ukuthi kuthinte ukuphefumula futhi kuphakamise izinga lakho lokucindezeleka.
Kodwa-ke, uma kugxila kugcinwe ngaphakathi emzimbeni, kungenzeka ukuthi uthathe isinyathelo emuva futhi ugcine imicabango enesabekayo, futhi ungabe usazizwa sengathi lezo zengqondo ziyadlula. Imicabango ingabuya, kodwa esikhundleni sokulandela isitimela somcabango, ukugxila kubuyela ekuphefumuleni.
Ukuhlala umqondo nokugcina ukugxila ngaphakathi komzimba kuyasiza ngesikhathi sokuvuselelwa ngokomzimba ngoba uxhumano lomzimba lunamandla. Ukuchitha isikhathi ukukhumbula ukubuyela emuva kungasiza inqubo nokusekela ukufunda.
I-Scan yomzimba
Ukuhlukaniswa emzimbeni kuyindlela ejwayelekile yokubhekana nokulimala komzimba. Uzama ukuvala ubuhlungu, noma ukukhumbula umzimba wengozi.
Nokho, ukuqaphela umzimba kubaluleke kakhulu ngesikhathi sokuvuselelwa. Ingqondo idinga ukuba khona ukuze ihlolisise futhi ihlenge kokubili ukunyakaza okukhulu nezincane. Ukucwaninga umzimba okunengqondo kusiza ukukhomba izindawo zokuhlupha, futhi ngokugxila ekuqapheliseni ngalezo zindawo, bangaqala ukuphumula futhi baphendule kalula.
Ukuskena komzimba okunengqondo kulandela inqubo yesinyathelo ngesinyathelo. Ngesikhathi isithwebuli somzimba, ingxenye ngayinye yomzimba, kusukela phezulu kwesikhumba, phansi ubuso nekhanda, phezu kwamahlombe, phansi izingalo kanye ne-torso, ngokusebenzisa i-pelvis kanye nemilenze nezinyawo kugxile esikhathini isikhathi. Kungenzeka futhi ukuthi uqaphele ukuphefumula ngemuva ngesikhathi esifanayo ukuthi uskena umzimba. Umgomo wokucwaninga umzimba ngomzimba uphinde ukhululeke emicabangweni ephindaphindiwe, eyesabayo futhi uthuthukise ukuqwashisa okukhulu komzimba esikhala.
Lokhu kuzuzisa ngezindlela eziningana. Okokuqala, kusiza ingqondo ukuyeka ukucabanga zonke izinhlobo zezinkinga nezinkinga ezingazuzisi inqubo yokuphulukisa. Ngaphezu kwalokho, lapho kugxilwa okuyinhloko emzimbeni futhi imicabango igcinwa ngasemuva, kuba lula ukuzwa izindawo zamandla, ubuthakathaka, nokungezwani.
Ukuskena komzimba ngaphambi kokwelashwa ngokomzimba noma okusebenzayo kukulethela ngqo isipiliyoni kanye nokuzivocavoca. Kukusiza uqonde ama-nuances wemisebenzi oyifunayo futhi ikuvumela ukuba uvumele ukuhamba ngemicabango uma ungaphumelelanga emizamweni yokuqala. Esikhundleni sokukholelwa ukuthi uyaphumelela, ukubuyisela emuva ekubuyiseleni kwakho emzimbeni kubuyisa ukugxila kulo msebenzi futhi kude nokuzibetha phezu kokushiyeka okuvamile wonke umuntu okuhlangenwe nakho ekuqaleni.
Ukuqonda Okusebenzayo
Akudingeki ukuba uhlale ngokuphelele ukuze uzuze izinzuzo zokucabanga. Kungabuye kwenziwe uma udla noma uhamba.
Isibonelo, ngesikhathi sokudla okucatshangelwayo, ukulunywa ngalunye kuthathwa kancane kancane futhi kulondolozwe. Kuyakuthola iphunga, ukuthungwa nokudla okunambitheka. Ukuqaphela lapho ukudla kuvela khona, nokuzwa ukuthi kudla kanjani futhi ukuphulukisa umzimba kunomthelela ekuphumuleni konke kanye nenjabulo yenqubo yokudla. Lapho ukuphulukiswa kokulimala kwengqondo, ukuhlala ngesikhathi futhi ukuvumela ubuchopho ukuba khona nalolu hlobo lokuzwa ulwazi kuvuselela lawo maseli ezinzwa.
Ukudla okunengqondo kuphuza inqubo yokudla. Esikhundleni sokuphazamiseka ngethelevishini, izindaba, noma ukukhathazeka ngekusasa, ukudla okucabangayo kukuletha ngqo ekujabuleleni ukudla okuhle. Lokhu kunomthelela ekunciphiseni ukucindezeleka okuyingxenye ebalulekile yenqubo yokutakula.
Ukuhamba ngokucabangayo kusebenza ngendlela efanayo. Ngesikhathi sokuhamba ngomqondo, izinto eziningana zenzeka. Ugcina ukuqwashisa ngokuphefumula emzimbeni wakho. Ubuye uqaphele ngokubambisana, ukulinganisela , ukuzizwa komhlabathi ngaphansi kwezinyawo zakho kanye nomoya esikhumbeni sakho. Ubuchopho buyanciphisa imicabango yalo ukuhlala emzuzwana wamanje futhi ubone, ukuzwa, ukuzwa, konke.
Le nqubo ebaluleke kakhulu ngoba, emva kokulimala kobuchopho, abanye abantu bakunzima kanzima ukucubungula izimpikiswano eziyinkimbinkimbi kusuka emvelweni wabo. Ukuhamba ngokucabangayo kunomthelela ekuvuseleleni ubuchopho ukuhlala ngesikhathi bese ungenisa ulwazi olufanele. Futhi kusiza ngokulinganisela nokuxhumana.
Kuthiwani Ngokwelashwa Kwemculo Nezobuciko?
Ukucabangela sekuye kwaze kwaba iminyaka eminingi futhi kuboniswa ngezindlela ezahlukene kulo lonke umlando. Ngenkathi abantu njengamanje behlobanisa ukucabangela ngendlela entsha, indlela ehlukile, ingqondo ihlanganiswe emitholampilo yobuciko efana nomdanso, umdwebo nomuthi wokwenza umculo. Ubuciko buletha ukunaka kwesikhashana samanje futhi kuvumela imicabango emibi ukuba ihlale ngemuva.
Kunezifundo eziningi ezisekela umculo kanye nokwelashwa kwezobuciko njengoba kuphumelele ekusizeni ubuchopho obuhlukumezekile ukululama kusuka ekulimaweni kwawo. Ngokufanayo nokuqeqeshwa kwengqondo, ukubhapathizwa emisindweni enhle noma ukugxila ekudwebeni noma ukudweba kubeka imicabango ecasulayo ebangela ukucindezeleka nokwesaba ngemuva.
Ngaphezu kwalokho, le misebenzi ivuselela ubuchopho ngezindlela ezintsha.
Ucwaningo lwezokucwaninga lubonisa ukuthi ukulalela umculo, ukudweba noma ukulingisa izinqubo zobuciko ngokuzama ukukopisha umdwebo, okwenza lezi zindawo zobuciko zobuchopho zisebenze ngokwengeziwe. Amaseli ayisisindo ebuchosheni ahlela kabusha ukuthi athumela kanjani futhi athole ulwazi, ukuvumelanisa nokufunda okusha. Lokhu kuthiwa yi-neuroplasticity. I-neuroplasticity yenza ubuchopho busebenzise izindlela ezihlukile uma uthumela ulwazi. Ngemuva kokuhlukunyezwa kwekhanda, lokhu kungase kubalulekile uma ukulimala kwamantombazane ezindaweni ezithile zobuchopho kungena endleleni yokuthumela ulwazi.
Kubalulekile ukukhumbula ukuthi kunezinhlobo eziningi zokwelashwa ezitholakalayo lapho zilulame kusukela ekutheni ziyingozi. Ukucabangela kuyindlela egcwalisa imithi yokwelashwa futhi iboniswe ukunciphisa ukuhlupheka nokuthuthukisa ukuphulukiswa kulabo abamukela imikhuba.
> Imithombo:
> Cole MA, Muir JJ, Gans JJ, et al. Ukwelashwa okukanyekanye kwezimpawu ze-Neurocognitive and Psychiatric ku-Veterans ne-Post-Traumatic Stress Disorder kanye nomlando we-Bild Traumatic Brain Injury: Isifundo Sezindiza Sokunciphisa Ukucindezeleka Ngokucindezeleka. Imithi YamaMpi . 2015; 180 (9), 956-963.
> McHugh L, Wood R. Stimulus over-selectivity ekulimazeni kwengqondo kwesikhashana: Ukuqonda njengokungenelela okungenzeka. Ukulimala kweBrain 27, no. 13/14: 1595-1599 5p. CINAHL Plus nge Umbhalo ogcwele , umphathi we- EBSCO . 2013.
> Hernández TD, Brenner LA, Walter KH, Bormann JE, Johansson B. Ukubukeza: Imithi ehambisanayo neyehlukile (i-CAM) elandela ukulimala kwengqondo ebuhlungu (TBI): Amathuba nezinselelo. Ucwaningo lweBongo. 2016; 1640 (Ingxenye A), 139-151.
> Willgens AM, Craig S, DeLuca M, et al. Imibono Yama-Psychotherapist of Mindfulness for Stress Reduction: Isifundo Esihlolisisayo. Journal Of Therapy Ukwelapha Imfundo . 2016; 30 (2), 45-51 7p.