Ukuhlupheka Ngokukhulu Emva Kokulimalwa? Izimpawu, Izimbangela, Nokwelashwa

Ukuhlupheka Ngokukhulu Emva Kokulimalwa (PTSD) kuyisimo sengqondo esingase senzeke ngemva kokubhekana noma ukubona izehlakalo ezibuhlungu kakhulu noma ezisongela impilo. Ingqondo yakho nomzimba uzama nje ukucubungula okuthile okukhulu okwenzekile kuwe.

Cabanga ngo-PTSD njengesistimu yokuxwayisa yengqondo yakho ehlala ivaliwe ngemva kokulimalwa. Esikhundleni sokuphulukisa ngokwemvelo ngokuhamba kwesikhathi, isimo sakho sezinzwa siqhubeka nokusebenza njengokungathi ingozi isakhona, ngisho noma usuvikelekile manje.

Iyini i-Post-Traumatic Stress Disorder?

I-PTSD yenzeka lapho ingqondo yakho inenkinga yokucubungula okuhlangenwe nakho okulimaza. Ngemva kokwenzeka okuthile okwesabisayo noma okonakalayo, kuyinto evamile ukuzizwa ukhungathekile, wesaba, noma udidekile amasonto ngemva kwalokho.

Kodwa-ke, ngo-PTSD, lezi mizwa namasiko aqinile awapheli ngokwakho. Esikhundleni salokho, angaqina ngokuhamba kwesikhathi, athinte indlela ocabanga, uzizwa, futhi uziphatha ngayo ekuphileni kwakho kwansuku zonke.

Lesi simo sithinta abantu bazo zonke izinsuku nobuzwe. Ungase uthuthukise i-PTSD ngokushesha ngemva kokulimalwa, noma izimpawu zingase zivele ngezinyanga noma ngeminyaka kamuva lapho ungazilindele.

Ziyini izimpawu ze-Post-Traumatic Stress Disorder?

Izimpawu ze-PTSD ngokuvamile ziwela ezinhlotsheni ezine eziyinhloko, futhi ungase ube nezithile noma zonke. Lezi zimpawu yindlela yengqondo yakho yokuzimisela ukubhekana nalokho okwenzekile, ngisho noma zingase zizwe zikhulu.

Izimpawu zokubuyela emuva zikwenza uzizwe sengathi ukulimala kwenzeka futhi:

• I-flashbacks eziqabulayo, eziyinkinga ezibukeka zingezange zibe khona
• Amaphupha amabi noma ukuphazamiseka kokulala okuhlobene nesehlakalo
• Imicabango noma izikhumbuzo ezingena ngokungalindelekile
• Usizi olukhulu lokuzwela uma kukhunjulwa ukulimala
• Ukusebenza komzimba njengokwehla, isicanucanu, noma ukushaya kwenhliziyo okusheshayo uma kuqaliswa

Izimpawu zokuqeda zihilela ukudedela izikhumbuzo zokulimalwa:

• Ukuqeda izindawo, abantu, noma imisebenzi ekukhumbuza ngesehlakalo
• Ukwenqaba ukukhuluma noma ukucabanga ngalokho okwenzekile
• Ukugwema izindaba, ama-movie, noma izingxoxo mayelana nezehlakalo ezifanayo
• Ukuhamba ngendlela yakho ukushintsha amasiko ukuze ugweme izinto ezingase ziqalise

Ukushintsha okubi ekucabangeni nasengqondweni kungathinta kakhulu indlela ozibona ngayo wena nomhlaba:

• Amakholwa angalungile ngokuqhubekayo ngawe (“Ngiyonakele”) noma abanye (“Akekho ongathembwa”)
• Ukukhalela okungalungile kwakho noma kwabanye ngokulimalwa
• Imizwa emibi eqhubekayo njengokwesaba, intukuthelo, ucala, noma ihlazo
• Ukulahlekelwa isithakazelo emisebenzini owayuyithanda
• Ukuzizwa uhlukene noma uhlukene nomndeni nabangane
• Ukukwazi ukubona imizwa emihle njengentokozo noma uthando

Ukushintsha ekuphenduleni komzimba nasemizweni kuthinta indlela obuyisabela ngayo ezimweni zansuku zonke:

• Ukwethuka kalula noma ukwesaba
• Ukuba njalo elinde ingozi (ukubuka okukhulu)
• Ukusebenza okubhubhisayo njengokuphuza kakhulu noma ukuqhuba ngokungahleliwe
• Ukuphazamiseka ekuhlaleni ekuphileni, esikoleni, noma ezingxoxweni
• Izinkinga zokulala kufaka phakathi ukungalali noma ukulala okungapheli
• Ukuthukuthela, ukuqhuma kwentukuthelo, noma ukuziphatha okunobudlova

Lezi zimpawu zingase zihluke kakhulu kumuntu nomuntu. Abanye abantu baba nazo zonke izigaba, kanti abanye bangase balwe ikakhulukazi kwenye noma ezimbili.

Ziyini izimbangela ze-Post-Traumatic Stress Disorder?

I-PTSD ithuthukiswa ngemva kokubhekana nokufa, ukulimala okukhulu, noma udlame lwocansi. Ukulimala kungase kwenzeke kuwe, noma ungase ukubone kwenzeka komunye umuntu.

Izehlakalo ezivamile ezibuhlungu ezingase ziholele ku-PTSD zihlanganisa:

• Ukubhekana nokulwa noma ukulimala kwezempi
• Ukuhlukumezeka komzimba noma lwocansi
• Izingozi ezinkulu njengokuqhuma kwezimoto noma izehlakalo zendawo yokusebenza
• Izehlakalo zemvelo ezinjengezindlala, izikhukhula, noma imililo
• Ukuhlaselwa kwezigebengu noma ubudlova obukhulu
• Ukufa ngokuzumayo komuntu omthandayo
• Ukuhlukumezeka kwabantwana noma ukunakekelwa okungalungile
• Izehlakalo zezokwelapha noma izifo ezisongela impilo

Akuwona wonke umuntu obhekana nokulimala othuthukisa i-PTSD. Impendulo yengqondo yakho ixhomeke ezintweni eziningi, kufaka phakathi ububi besehlakalo, umlando wakho siqu, kanye nokusekelwa okuwutholayo ngemva kwalokho.

Abanye abantu baqinile futhi baphulile ngokwemvelo ekulimala, kanti abanye bangase badinge usizo lochwepheshe ukucubungula lokho okwenzekile. Akukho impendulo ephosakele noma ebuthakathaka.

Nini okufanele ubona udokotela nge-Post-Traumatic Stress Disorder?

Kufanele ucabangele ukufuna usizo uma imicabango nemizwa ephazamisayo mayelana nesehlakalo elibuhlungu ihlala isikhathi esingaphezu kwenyanga. Ukungenelela kwasekuqaleni kungenza umehluko omkhulu enkambeni yakho yokutakula.

Xhumana nodokotela uma uhlangabezana nalokhu:

• Izimpawu ezinkulu noma eziqhubekayo ezihlupha ukuphila kwansuku zonke
• Ukuphazamiseka ekusebenzeni emsebenzini, esikoleni, noma ebuhlotsheni
• Imicabango yokulimaza wena noma abanye
• Ukusebenzisa utshwala noma izidakamizwa ukubhekana nezimpawu
• Ukugwema imisebenzi ebalulekile noma ubuhlobo ngenxa yokwesaba okuhlobene nokulimala

Ungalindi izimpawu zibe zimbi ngaphambi kokufuna usizo. I-PTSD iyisimo esingaphatheka, futhi ukuthola ukusekelwa kwasekuqaleni kungavimbela izimpawu ezingaba zimbi noma ezihlala isikhathi eside.

Uma unemicabango yokuzibulala, sicela uxhumane ngokushesha ne-hotline yokuhlupheka, igumbi lokuphuthuma, noma umuntu othembekile ekuphileni kwakho. Ufanele ukusekelwa nokunakekelwa.

Ziyini izinto ezingase zikwenze ube sengozini ye-Post-Traumatic Stress Disorder?

Ngenkathi noma ubani engase athuthukise i-PTSD ngemva kokulimalwa, izinto ezithile zingase zikwenze ube sengozini. Ukuqonda lezi zinto kungakusiza ubone lapho ungase udinga khona ukusekelwa okwengeziwe.

Izinto ezihlobene nesehlakalo elibuhlungu ngokwalo:

• Ukubhekana nokulimala okukhulu noma okuhlala isikhathi eside
• Ukuba eduze nesehlakalo elibuhlungu
• Ukuba kancane noma akukho kulawulo ngesikhathi sezehlakalo
• Ukubhekana nokulimala okuningi ngokuhamba kwesikhathi
• Ukulimala okuhilela ubudlova phakathi kwabantu njengokuhlukumezeka

Izinto ezingase zikwenze ube sengozini siqu:

• Ukuba nomlando wokulimalwa kwabantwana noma ukuhlukumezeka
• Izimo zengqondo zangaphambili njengokucindezeleka noma ukukhathazeka
• Umlando womndeni wezinkinga zengqondo
• Izinkinga zokusebenzisa izidakamizwa
• Izici ezithile zobuntu njengokukhathazeka okuphezulu

Izinto ezingase zikwenze ube sengozini zemvelo nomphakathi:

• Ukungahambisani kokusekelwa komphakathi komndeni nabangane
• Amazinga aphezulu okucindezeleka ekuphileni kwansuku zonke
• Ubunzima bezezimali noma ukungazinzi kwemisebenzi
• Izehlakalo ezingeziwe ezinzima zokuphila ngemva kokulimalwa
• Ukubhekana nezinto eziningi ezikukhumbuza ngokulimalwa endaweni yakho

Ukuba nezinto ezingase zikwenze ube sengozini akusho ukuthi uzophuthuma i-PTSD. Abantu abaningi abanezinye izinto ezingase zikwenze ube sengozini abazithuthukisi lesi simo, kanti abanye abanezinye izinto ezingase zikwenze ube sengozini bayazithuthukisa.

Ziyini izinhlupheko ezingase zenzeke ngenxa ye-Post-Traumatic Stress Disorder?

Ngaphandle kokwelashwa, i-PTSD ingathinta kakhulu izindawo eziningi zokuphila kwakho. Lezi zinhlupheko zingase zithuthuke kancane kancane futhi zingase zibe zimbi ngokuhamba kwesikhathi uma zingalungiswa.

Izinhlupheko zengqondo:

• Ukucindezeleka nokudumazeka okuqhubekayo
• Ukukhathazeka nokukhathazeka
• Ukusebenzisa izidakamizwa njengendlela yokunciphisa ubuhlungu bokomzwelo
• Ukuphazamiseka kokudla noma ukushintsha okukhulu esifisweni sokudla
• Imicabango noma ukuziphatha kokuzibulala

Izinkinga zempilo yomzimba:

• Izimo zobuhlungu obuhlala njalo
• Ukuphazamiseka kokulala nokuqeda amandla okuqhubekayo
• Izinkinga zokugaya nokukhathazeka kwesisu
• Izinhlungu zikhanda ne-migraines
• Izinkinga zenhliziyo ezivela ekucindezelekeni okuhlala njalo

Ubunzima bomphakathi nomsebenzi:

• Izinkinga zobuhlobo nokuhlukaniswa komphakathi
• Ukuphazamiseka ekuhlaleni emsebenzini noma ekuphumeleleni kwezemfundo
• Izinkinga zezezimali ezivela ekuhluphekeni emsebenzini
• Izinkinga zomthetho ezihlobene nokuziphatha okubhubhisayo
• Ukulahlekelwa ubuhlobo obubalulekile noxhumano lomphakathi

Izindaba ezinhle ukuthi ukwelashwa okuphumelelayo kungasiza ukuvimbela noma ukunciphisa lezi zinhlupheko. Ngokunakekelwa okufanele, abantu abaningi abane-PTSD baqhubeka bephila impilo egcwele, enempilo.

I-Post-Traumatic Stress Disorder ihlonishwa kanjani?

Uchwepheshe wezempilo yengqondo angakwazi ukuxilonga i-PTSD ngokuhlola okugcwele. Ayikho i-blood test noma i-brain scan ye-PTSD, ngakho ukuxilongwa kuxhomeke ekuxoxeni ngezimpawu zakho nokuhlangenwe nakho.

Udokotela wakho uzokubuza ngesehlakalo elibuhlungu nokuthi likuthinta kanjani impilo yakho. Uzothanda ukwazi ngezimpawu ozibhekana nazo nokuthi uzibhekana nazo isikhathi esingakanani.

Ukuze uthole ukuxilongwa kwe-PTSD, kufanele ube:

• Uhlangane noma ubone izehlakalo ezibuhlungu
• Izimpawu ezivela kuzo zonke izigaba ezine zezimpawu
• Izimpawu ezihlala isikhathi esingaphezu kwenyanga
• Usizi olukhulu noma ukuphazamiseka ekusebenzeni kwansuku zonke

Udokotela wakho angase futhi ahlole ezinye izimo ezivame ukwenzeka ne-PTSD, njengokucindezeleka noma ukukhathazeka. Ngezinye izikhathi izinkinga zempilo yomzimba zingase zinikeze izimpawu.

Qinisani ngangokunokwenzeka ngesikhathi sokuhlolwa kwakho. Udokotela wakho ulapho ukukusiza, hhayi ukukwahlulela, nolwazi olunembile luholela ekucwaningeni kokwelashwa okuhle.

Iyini ukwelashwa kwe-Post-Traumatic Stress Disorder?

I-PTSD iyakwelashwa kakhulu ngendlela efanele. Abantu abaningi babona ukuthuthuka okukhulu ngokwelashwa okufanele, yize ukutakula kudinga isikhathi nokubekezela ngawe.

I-Psychotherapy (ukwelashwa ngokukhuluma) ngokuvamile iyindlela yokuqala yokwelashwa:

• I-Cognitive Processing Therapy ikusiza ukuqonda nokushintsha imicabango ehlobene nokulimala
• I-Prolonged Exposure Therapy ikusiza kancane kancane ukubhekana nezikhumbuzo zokulimalwa ngokuphepha
• I-Eye Movement Desensitization and Reprocessing (EMDR) isebenzisa ukunyakaza kwamehlo okuqondiswayo ngesikhathi sokuqeda ukulimala
• I-Cognitive Behavioral Therapy ibhekana nezimodeli zokucinga ezimbi nokuziphatha

Imithi ingasiza ukuphatha izimpawu:

• I-Antidepressants njenge-sertraline noma i-fluoxetine inganciphisa izimpawu
• Imithi yokulwa nokukhathazeka ukuze kuphephe ukukhathazeka okukhulu
• Imithi yokulala uma amaphupha amabi noma ukungalali kuyinkinga
• I-Prazosin ikakhulukazi yamaphupha amabi ahlobene nokulimala

Izindlela ezintsha zokwelapha zibonisa imiphumela ethembisayo:

• I-Accelerated Resolution Therapy ihlanganisa izindlela eziningi zokwelapha
• Ukuqeqeshwa kwe-Neurofeedback ukusiza ukulawula umsebenzi wengqondo
• Ukwelashwa kokubhekana nokulimala kwe-virtual reality ezindaweni ezilawulwayo
• Ukwelashwa kweqembu nabanye abantu abaphila ngokulimalwa

Ukwelashwa ngokuvamile kulungiswa ngezimpawu zakho nezidingo zakho. Abantu abaningi bayazuza ekuhlanganiseni ukwelashwa nemithi, ikakhulukazi ngesikhathi sesigaba sokwelashwa sokuqala.

Ungayiphatha kanjani i-Post-Traumatic Stress Disorder ekhaya?

Ngenkathi ukwelashwa kochwepheshe kubalulekile, kunezinto eziningi ongazenza ekhaya ukusekela ukutakula kwakho. Lezi zindlela zokunakekela ziyasebenza kakhulu kanye nokwelashwa nemithi.

Izindlela zokubhekana nsuku zonke:

• Zama ukuphefumula okujulile uma uzizwa ukhulu
• Sebenzisa izindlela zokubamba njengokubiza izinto ezinhlanu ongazibona, ezine ongazibuka, ezintathu ongazizwa
• Gcina isimiso sokulala esiqondile futhi udale isimiso sokulala esithulile
• Limita i-caffeine notshwala, okuthinta ukukhathazeka nezinkinga zokulala
• Zama ukuzivocavoca njalo, ngisho nokuhamba nje kungasiza ukunciphisa ukucindezeleka

Ukukwakha isisekelo sakho sokusekelwa:

• Hlala uxhumene nomndeni nabangane abasekelayo
• Cabanga ukujoyina iqembu lokusekela i-PTSD
• Bekezela nabathandekayo abangase bangakuqondi okuhlangenwe nakho kwakho
• Xhumana nezidingo zakho ngokucacile kulabo abafuna ukusiza
• Beka imingcele ngabantu noma izimo ezibukeka zikhulu

Izindlela zokuphila ezempilo:

• Dla ukudla okunempilo njalo ukusekela impilo yakho yonke
• Hlanganyela emisebenzini owayuyithanda, ngisho noma ingase ibonakale ifana ngesikhathi sokuqala
• Zama izindlela zokupumula njengokucamngca noma i-yoga
• Chithe isikhathi endaweni yemvelo uma kungenzeka
• Gcina idayari yokulandelela imizwa yakho nokuthuthuka kwakho

Khumbula ukuthi ukuphulukisa akuyona into eqondile. Uzobe unezinsuku ezinhle nezinsuku ezinzima, futhi lokho kuyinto evamile ngesikhathi sokutakula.

Kufanele ulungiselele kanjani i-aphoyintimenti yakho yodokotela?

Ukulungiselela i-aphoyintimenti yakho kungakusiza uthole okuningi ngesikhathi sakho nodokotela wakho. Kuyinto evamile ukuzizwa ukhungathekile ngokuxoxa ngokuhlangenwe nakho okulimaza.

Ngaphambi kwe-aphoyintimenti yakho:

• Bhala izimpawu zakho nokuthi zaqala nini
• Bala noma iyiphi imithi noma izithasiselo ozithathayo
• Qaphela noma yimuphi umlando womndeni wezimo zengqondo
• Lungiselela incazelo emfushane yesehlakalo elibuhlungu (yabelana kuphela ngalokho okuzizwa kukhululekile)
• Bhala imibuzo ofuna ukuyibuza

Ngesikhathi se-aphoyintimenti yakho:

• Qinisani ngezimpawu zakho nokuthi zikuthinta kanjani impilo yakho yansuku zonke
• Unganciphisi okuhlangenwe nakho kwakho noma imizwa
• Buza ngezinketho ezahlukene zokwelashwa ezikhona
• Xoxa nganoma yikuphi ukukhathazeka mayelana nemithi noma ukwelashwa
• Buza ngalokho okufanele ukulindele ngesikhathi sokwelashwa

Cabanga ukuletha umngane othembekile noma ilungu lomndeni ukusekela uma lokho kungakusiza uzizwe ukhululekile. Bangakusiza futhi ukukhumbula ulwazi olubalulekile oluxoxwe ngesikhathi se-aphoyintimenti.

Iyini into ebaluleke kakhulu mayelana ne-Post-Traumatic Stress Disorder?

I-PTSD iyimpendulo evamile ezimweni ezingavamile. Ingqondo yakho yenza lokho ecabanga ukuthi iyadinga ukukwenza ukuvikela, ngisho noma lezo zimpendulo zingasasebenzi.

Into ebaluleke kakhulu okumele uyikhumbule ukuthi i-PTSD iyakwelashwa. Ngokunakekelwa okufanele nokusekelwa, abantu abaningi babona ukuthuthuka okukhulu ezimpawu zabo nasempilweni yabo.

Ukutakula kudinga isikhathi, futhi akuyona njalo indlela eqondile phambili. Bekezela futhi ube nomusa ngawe njengoba uphulukisa. Usuvele uphile ingxenye embi kakhulu, futhi ngosizo, ungafunda ukuphumelela futhi.

Ukufuna usizo kuyisibonakaliso sobukhulu, hhayi ubuthakathaka. Ufanele uzizwe uphephile, uthulile, futhi uxhumene nabantu nemisebenzi ebalulekile kuwe.

Imibuzo evamile ebuzwa mayelana ne-Post-Traumatic Stress Disorder

Ingabe i-PTSD ingase ithuthuke eminyakeni ngemva kwenzeke izehlakalo ezibuhlungu?

Yebo, i-PTSD ingase ithuthuke ngezinyanga noma ngeminyaka ngemva kokwenzeka ukulimala. Lokhu kuqala okulile kungase kwenzeke uma uhlangana nezinto ezikukhumbuza ngokulimalwa, uhlangabezana nokucindezeleka okwengeziwe, noma lapho izimo zakho zokuphila zishintsha ngezindlela ezenza uzizwe ungaphephile noma ungasekelwe.

Ingabe i-PTSD ifana nokuphendula kokucindezeleka okuvamile ekulimala?

Cha, i-PTSD ihlukile ekuphenduleni kokucindezeleka okuvamile. Ngenkathi wonke umuntu ezizwa ekhathazekile ngemva kokulimalwa, izimpawu ze-PTSD zibuhlungu kakhulu, zihlala isikhathi eside kunenyanga, futhi zihlupha kakhulu ukuphila kwansuku zonke. Ukupendula kokucindezeleka okuvamile ngokuvamile kuphulukana ngokuhamba kwesikhathi ngaphandle kokwelashwa kochwepheshe.

Ingabe abantwana bangase bathuthukise i-PTSD?

Yebo, abantwana bangase bathuthukise i-PTSD, yize izimpawu zabo zingase zibukeke zihlukile kunabantu abadala. Abantwana bangase babonise ukubuyela emuva ekuziphatheni, babe namaphupha amabi avamile, badale ukulimala ngokudlala, noma babe banamathele kakhulu. Ukungenelela kwasekuqaleni kubaluleke kakhulu kubantwana.

Ingabe ngizophinde ngizizwe ngijwayelekile ngemva kokuthuthukisa i-PTSD?

Abantu abaningi abane-PTSD bayaphuka futhi baqhubeka bephila impilo egcwele. Ngenkathi ungase uhlale ukhumbula lokho okwenzekile, ukwelashwa kungakusiza ukucubungula ukulimala ukuze kungalawuli impilo yakho yansuku zonke. “Ukuba njalo okusha” kwakho kungase kuhluke, kodwa kungase kusho okuningi futhi kujabulise.

Ingabe i-PTSD ingaphuka ngokuphelele?

Ngenkathi ayikho “imithi” esusa izikhumbuzo ezibuhlungu, i-PTSD iyakwelashwa kakhulu. Abantu abaningi bafinyelela ekuphumuleni okugcwele kwezimpawu, okusho ukuthi abasafaneleki ngokuxilongwa kwe-PTSD. Ngisho noma ezinye izimpawu zihlala zikhona, zingaba lula kakhulu ngokwelashwa okufanele.