Kuyankhula Kwapenga: Kodi Ndingatani Ndi 'Kutuluka' kuchokera Kuzoona?

Zamkati

• Wawa bwanji Sam, ndakhala ndikugwira ntchito ndi wothandizira watsopano kuti athane ndi zovuta zina zomwe zidachitika ndili wachinyamata. Tidakambirana pang'ono zakudzipatula, komanso momwe ndimakonda "kuwunika" ndikakhudzidwa.
• Ndikulingalira chomwe ndikulimbana nacho kwambiri ndimomwe ndimakhalira ndikakhala ndekha. Ndikosavuta kwambiri kusiya pomwe ndili ndekha komanso mdziko langa laling'ono. Kodi mungakhale bwanji mulibe pomwe palibe wina amene angakutulutseni?
• Dissociation imalongosola mtundu wamtundu wamaganizidwe - chifukwa chake mumalipira ndalama mukamanena kuti "kutuluka"
• Ndiye timayamba bwanji kuchoka podzipatula ndikugwira ntchito kuti tikhale ndi luso lotha kuthana ndi mavuto?
• 1. Phunzirani kupuma
• 2. Yesani mayendedwe ena
• 3. Pezani njira zodalirika zochotsera
• 4. Dulani nyumba yanu
• 5. Pangani gulu lothandizira
• 6. Sungani zolemba zanu ndikuyamba kuzindikira zomwe zimayambitsa
• 7. Pezani nyama yothandizira
• Mutha kukhala mukuganiza, "Chabwino, Sam, KODI nchifukwa ninji ubongo wathu ungachite izi zosokoneza pomwe sizothandiza kwenikweni?"
• Ingoyesani kukumbukira izi: Ubongo wanu ukuchita zonse zomwe ungathe kuti mukhale otetezeka.

Kodi mumakhala bwanji wathanzi m'maganizo mukakhala nokha komanso mukusiyana?

Awa ndi Openga: Nkhani yolangiza zokambirana moona mtima, mopanda tanthauzo pazokhudza zamisala ndi loya Sam Dylan Finch.Ngakhale kuti siwodalirika wothandizira, amakhala ndi moyo wathanzi wokhala ndi matenda osokoneza bongo (OCD). Waphunzira zinthu mwanjira yovuta kuti iwe (mwachiyembekezo) usachite.

Kodi muli ndi funso lomwe Sam ayenera kuyankha? Fikirani ndipo mutha kuwonetsedwa mgulu lotsatira la Crazy Talk: [email protected]

Wawa bwanji Sam, ndakhala ndikugwira ntchito ndi wothandizira watsopano kuti athane ndi zovuta zina zomwe zidachitika ndili wachinyamata. Tidakambirana pang'ono zakudzipatula, komanso momwe ndimakonda "kuwunika" ndikakhudzidwa.

Ndikulingalira chomwe ndikulimbana nacho kwambiri ndimomwe ndimakhalira ndikakhala ndekha. Ndikosavuta kwambiri kusiya pomwe ndili ndekha komanso mdziko langa laling'ono. Kodi mungakhale bwanji mulibe pomwe palibe wina amene angakutulutseni?

Yembekezani kamphindi!

Munati palibe amene angakuthandizeni "kutuluka" mukudzipatula, koma ndikufuna kukukumbutsani (modekha!) Kuti sizowona. Muli nokha! Ndipo ndikudziwa kuti sizimawoneka ngati zokwanira nthawi zonse, koma ndikakuchita, mutha kupeza kuti muli ndi zida zambiri zothana nazo kuposa momwe mukuganizira.

Tisanalowe momwe zimawonekera, komabe, ndikufuna ndikudziwe zomwe "kudzipatula" kumatanthauza kuti tili patsamba limodzi. Sindikutsimikiza kuti wothandizira wanu adakudzazani motani, koma popeza ndi lingaliro lovuta, tiyeni tiphwanye mawu osavuta.

Dissociation imalongosola mtundu wamtundu wamaganizidwe - chifukwa chake mumalipira ndalama mukamanena kuti "kutuluka"

Koma sikumangoganizira chabe! Kudzipatula kumatha kukhudza momwe mumadziwira, kukumbukira, kuzindikira, komanso kumakhudzanso kudzizindikira kwanu komanso malo omwe mumakhala.

Chosangalatsa ndichakuti, zimawonekera m'njira zosiyanasiyana kwa anthu osiyanasiyana. Posadziwa za zizindikilo zanu, ndikulemba "zonunkhira" zingapo zakudzilekanitsa.

Mwinamwake mudzadzizindikira nokha mu zina mwa izi:

• zozizwitsa (kukumananso ndi mphindi yapitayi, makamaka yoopsa)
• kutaya kulumikizana ndi zomwe zikuchitika pafupi nanu (monga kutalikirana)
• osatha kukumbukira zinthu (kapena malingaliro anu "akusowa kanthu")
• Kusintha kwa umunthu (chochitika chakunja kwa thupi, ngati kuti ukudziyang'anira wekha patali)
• Kuchotsa pamalingaliro (pomwe zinthu zimawoneka ngati zosatheka, ngati kuti uli mumaloto kapena kanema)

Izi ndizosiyana ndi vuto lodziyimira payokha la dissociative (DID), lomwe limafotokoza zizindikilo zingapo zomwe zimaphatikizapo kudzipatula komanso zimabweretsa kugawanika kwa dzina lako (kuyikanso mwanjira ina, dzina lako "limagawika" kukhala zomwe anthu ambiri amatcha "umunthu wosiyanasiyana ”).

Anthu ambiri amaganiza kuti kudzipatula kumakhala kokhudza anthu omwe ali ndi DID, koma sichoncho! Monga chizindikiro, chitha kuwonekera pamatenda angapo amisala, kuphatikiza kukhumudwa ndi PTSD yovuta.

Inde, mudzafuna kulankhula ndi wothandizira zaumoyo kuti mumvetse chifukwa chake mukukumana ndi izi (koma zikumveka ngati wothandizira wanu ali choncho, zabwino kwa inu!).

Ndiye timayamba bwanji kuchoka podzipatula ndikugwira ntchito kuti tikhale ndi luso lotha kuthana ndi mavuto?

Ndine wokondwa kuti mwafunsa - awa ndi ena mwa mayesedwe anga oyesedwa ndi owona:

1. Phunzirani kupuma

Kudzipatula nthawi zambiri kumayambitsidwa ndi kuyankha-kapena-kuthawa. Pofuna kuthana ndi izi, ndikofunikira kudziwa momwe mungadzitetezere kupuma.

Ndikulangiza kuti muphunzire njira yopumira m'bokosi, yomwe yawonetsedwa kuti ikukhazikitsa ndikuwongolera dongosolo lanu lamanjenje (ANS). Iyi ndi njira yosonyezera thupi lanu ndi ubongo wanu kuti muli otetezeka!

2. Yesani mayendedwe ena

Ndimadana ndi kuvomereza yoga kwa anthu chifukwa amatha kuiona ngati yopepuka.

Koma panthawiyi, ntchito yamthupi ndiyofunikira kwambiri tikamayankhula zodzipatula! Kuti tikhale okhazikika tiyenera kupezeka m'matupi athu.

Kubwezeretsa yoga ndiyo njira yomwe ndimakonda kubwerera mthupi langa. Ndi mtundu wa yoga wofatsa, wopita pang'onopang'ono womwe umandilola kutambasula, kuyang'ana kupuma kwanga, ndi kumasula minofu yanga.

Pulogalamu ya Down Dog ndiyabwino ngati mukufuna kuyiyesa. Ndimaphunzira ku Yin Yoga ndipo athandizanso kwambiri.

Ngati mukufuna zina zosavuta za yoga kuti mudzipumitse, nkhaniyi ikuphwanya mawonekedwe osiyanasiyana ndikuwonetsani momwe mungachitire!

3. Pezani njira zodalirika zochotsera

Nthawi zina mumafunika kuzimitsa ubongo kwakanthawi. Kodi pali njira yabwinoko yochitira izi, komabe? Kodi pali kanema wawayilesi yemwe mutha kuwonera, mwachitsanzo? Ndimakonda kupanga kapu ya tiyi kapena koko wotentha ndikuwona Bob Ross akupaka "mitengo yake yosangalala" pa Netflix.

Dzichitireni nokha monga mungachitire mnzanu womasuka kwambiri. Nthawi zonse ndimawawuza anthu kuti azitenga magawo a dissociative ngati momwe mungachitire mantha, chifukwa amachokera munjira zofananira "zolimbana kapena kuthawa".

Chodabwitsa chodzipatula ndikuti mwina simungamve chilichonse - koma ubongo wanu umachita zonse zotheka kukutetezani.

Ngati zingathandize kuziganizira motere, yerekezerani kuti ndi nkhawa (kupatula ngati wina adatenga zakutali ndikusindikiza "wosalankhula"), ndikupanga malo otetezeka moyenera.

4. Dulani nyumba yanu

Ndili ndi PTSD yovuta ndipo kukhala ndi zinthu zowoneka bwino m'nyumba yanga kwakhala kopulumutsa moyo.

Mwachitsanzo, poyimilira usiku, ndimasunga mafuta a lavenda ofunikira pamitsamilo yanga ndikagona kuti ndipume mwamphamvu.

Ndimasunga zofunda zofewa pabedi lililonse, thireyi yafriji (kufinya madzi oundana kumandithandiza kutuluka m'ndime zanga), malipolo kuti ndiganizire za kulawa kena kake, kutsuka thupi kwa zipatso kuti andidzutse pang'ono kusamba, ndi zina zambiri.

Mutha kusunga zinthu zonsezi mu "bokosi lopulumutsira" kuti zisungidwe bwino, kapena kuzisunga m'malo osiyanasiyana kunyumba kwanu. Chofunikira ndikuwonetsetsa kuti akugwiritsa ntchito mphamvu!

5. Pangani gulu lothandizira

Izi zimaphatikizapo azachipatala (monga wothandizira komanso wamawonekedwe amisala), komanso okondedwa omwe mutha kuwaimbira foni ngati mukufuna wina woti alankhule nawo. Ndimakonda kusunga mndandanda wa anthu atatu kapena asanu omwe nditha kuyimba nawo chikhomo ndipo ndimawa "konda" m'mafoni anga kuti ndizitha kuwapeza.

Ngati mulibe anthu okuzungulirani omwe "mumalandira," ndalumikizana ndi anthu ambiri okondeka komanso othandizira m'magulu othandizira a PTSD. Kodi m'dera lanu muli zinthu zofunika kukuthandizani kuti mukhale ndi chitetezo?

6. Sungani zolemba zanu ndikuyamba kuzindikira zomwe zimayambitsa

Kudzipatula kumachitika pazifukwa. Mwina simukudziwa chifukwa chake pakali pano, ndipo ndizabwino! Koma ngati zikukhudza moyo wanu, ndikofunikira kuti muwonetsetse kuti mukugwira ntchito ndi katswiri wazamisala kuti muphunzire zida zothanirana ndikudziwitsani zomwe zimayambitsa.

Kusunga zolemba zitha kukhala zothandiza kuwunikira zina mwazomwe zimayambitsa.

Mukakhala ndi gawo lodzipatula, khalani ndi nthawi yobwereza mapazi anu ndikuyang'ana nthawi yomwe ikubwera. Izi zitha kukhala zofunikira pakumvetsetsa bwino momwe mungasamalire kupatukana.

Chifukwa kudzipatula kumatha kukhudza kukumbukira kwanu, kuzilemba kumatsimikiziranso kuti mukakumana ndi othandizira anu mudzakhala ndi malo omwe mungabwerereko, kuti mupange chithunzi chomveka bwino cha zomwe zimakuchitikirani.

Ngati simukudziwa komwe mungayambire, No No Guide iyi Yakukonzekera Maganizo Anu ikhoza kukupatsani template yogwirira ntchito!

7. Pezani nyama yothandizira

Sindikunena kuti thamangani kumalo osungira nyama omwe ali pafupi ndikubweretsa mwana wagalu - chifukwa kubweretsa mnzanu waubweya kunyumba kungakhale choyambitsa chokha (potty pup pup ndiwowopsa womwe ungakhale ndi vuto lathanzi lanu).

Ndikukuwuzani kuchokera pazondichitikira, komabe, kuti mphaka wanga Pancake wasintha moyo wanga. Ndi mphaka wachikulire yemwe ndi wodabwitsika modabwitsa, wowoneka bwino, ndipo amakonda kukumbatiridwa - ndipo ndi ESA yanga yolembetsedwa pazifukwa.

Nthawi iliyonse ndikakhala ndi matenda amisala, mumamupeza atakhala pachifuwa panga, ndikuyeretsa mpaka kupuma kwanga kutsika.

Chifukwa chake ndikakuwuzani kuti mupeze nyama yothandizira, iyenera kukhala chinthu chomwe mumayika kwambiri. Ganizirani zaudindo womwe mungakhale nawo, umunthu wa wotsutsa, malo omwe muli nawo, ndipo kambiranani ndi pogona kuti muwone ngati mungapeze thandizo kuti mupeze oyenera.

Mutha kukhala mukuganiza, "Chabwino, Sam, KODI nchifukwa ninji ubongo wathu ungachite izi zosokoneza pomwe sizothandiza kwenikweni?"

Limenelo ndi funso lovomerezeka. Yankho? Mwina anali zothandiza nthawi imodzi. Basi sizilinso.

Izi ndichifukwa choti kudzipatula, pachimake pake, ndi njira yodzitetezera pamavuto.

Amalola ubongo wathu kupuma kaye kuzinthu zomwe zimawoneka ngati zowopsa. Mwina ndikubetcha kotetezeka kuti, panthawi ina, kudzipatula kukuthandizani kuthana ndi zovuta zina m'moyo.

Koma sikukuthandizani pano, chifukwa chake vuto lomwe mulinali. Ndichifukwa chakuti si njira yothanirana ndi zovuta zambiri kwakanthawi.

Ngakhale zimatha (ndipo nthawi zambiri zimatumikira) tikakhala pachiwopsezo chapompopompo, zimatha kuyamba kusokoneza moyo wathu pomwe sitili pachiwopsezo.

Ngati ndizothandiza, ingoganizirani kuti ubongo wanu ndiwotetezera mosamala kwambiri yemwe amaliza mluzu nthawi iliyonse mukakhala pafupi ndi madzi - ngakhale dziwe liri lopanda kanthu, kapena ndi dziwe lanyumba kumbuyo kwa winawake ... kapena ndi sinki yanu kukhitchini.

Zochitika zomvetsa chisonizi zidadutsa (mwachiyembekezo), koma thupi lanu likuyankhabe ngati kuti sanatero! Kudzipatula, mwanjira imeneyo, kwadutsa kulandiridwa kwawo.

Chifukwa chake cholinga chathu pano ndikuti ateteze oteteza mankhwalowo kuti atulutse mphamvu, ndikuwathandizanso kuti azindikire zomwe zikuchitika komanso zomwe sizitetezeka.

Ingoyesani kukumbukira izi: Ubongo wanu ukuchita zonse zomwe ungathe kuti mukhale otetezeka.

Kudzipatula si chinthu chochititsa manyazi, ndipo sizitanthauza kuti ndinu "osweka." M'malo mwake, zikuwonetsa kuti ubongo wanu ukugwiradi ntchito, molimbika kuti musamalire bwino!

Tsopano muli ndi mwayi wophunzira njira zatsopano zothanirana, ndipo pakapita nthawi, ubongo wanu sudzafunika kudalira njira zakale zomwe sizikukuthandizani pano.

Ndikudziwa kuti zitha kukhala zowopsa kudzipatula. Koma nkhani yabwino ndiyakuti, simuli opanda mphamvu. Ubongo ndi chiwalo chosinthika modabwitsa - ndipo nthawi iliyonse mukapeza njira yatsopano yopangira chitetezo chanu, ubongo wanu umalemba.

Pitani kuthokoza kwanga ku ubongo wanu wodabwitsayo, mwa njira! Ndine wokondwa kwambiri kuti mudakali pano.

Sam

Sam Dylan Finch ndi woimira kumbuyo kwa LGBTQ + wathanzi, atadziwika padziko lonse lapansi pa blog yake, Tiyeni Tilimbikitse Zinthu Up!, Yomwe idayamba kufalikira mu 2014. Monga mtolankhani komanso waluso pankhani zanema, Sam adasindikiza kwambiri pamitu yonga thanzi lamisala, kudziwika kwa transgender, kulemala, ndale ndi malamulo, ndi zina zambiri. Pobweretsa ukadaulo wake pazaumoyo waanthu komanso media digito, Sam pano akugwira ntchito ngati mkonzi wazachikhalidwe ku Healthline.