Momwe Opulumuka Kugonana Akugwiritsidwira Ntchito Kukhala Olimba Monga Mbali Yakuchira Kwawo

Zamkati

• Kulimbikitsa Thupi ndi Maganizo
• Kuphunzira Maluso Odzitetezera
• Kukhazikitsa Njira
• Kubwezeretsa Kugonana
• Kufunika Kodzisamalira
• Onaninso za

Kuyenda kwa Me Too sikungokhala hashtag: Ndi chikumbutso chofunikira kuti nkhanza zakugonana ndizofunika kwambiri, kwambiri vuto lofala. Kuti tiwone bwino manambalawo, azimayi m'modzi mwa akazi asanu ndi m'modzi adayesedwapo kapena kumaliza kumaliza kugwiriridwa m'moyo wawo, ndipo kugwiriridwa kumachitika masekondi 98 aliwonse ku US (Ndipo awa ndi milandu yomwe idanenedwa.)

Mwa opulumukawa, 94% amakhala ndi zizindikiro za PTSD kutsatira kumenyedwa, komwe kumatha kuwonekera m'njira zingapo, koma nthawi zambiri kumakhudza ubale wamayi ndi thupi lake. Alison Rhodes, Ph.D., Ph.D., dokotala wa zachipatala, anati: “N’zachilendo kuti anthu amene anachitiridwa nkhanza zokhudza kugonana amafuna kubisa matupi awo, kapena kuchita zinthu zimene zingawononge thanzi lawo, nthawi zambiri pofuna kupewa kapena kuchititsa dzanzi maganizo awo. wofufuza za kuchira ku Cambridge, Massachusetts.

Ngakhale njira yopita kuchipatala ndi yayitali komanso yovuta, ndipo palibe njira yothetsera mavuto onsewa, opulumuka ambiri akupeza chilimbikitso.

Kulimbikitsa Thupi ndi Maganizo

Claire Burke Draucker, Ph.D., R.N., pulofesa wa Mental Health Nursing pa Indiana University–Purdue University Indianapolis anati: "Nthawiyi nthawi zambiri imabwera pambuyo pake pakuchira pambuyo poti anthu ali ndi mwayi wokonza zowawazo, kuyamba kuzimvetsetsa, ndikumvetsetsa momwe zakhudzira miyoyo yawo."

Yoga itha kuthandiza panthawiyi. Amayi okhala m'malo achitetezo achiwerewere komanso malo okhala mdera la New York City, Los Angeles, madera ena a New York, ndi Connecticut akutembenukira ku Exhale kupita ku Inhale, yopanda phindu yopereka yoga kwa omwe apulumuka pa nkhanza zapabanja komanso zogonana. Maphunzirowa, omwe amaphunzitsidwa ndi omwe amachitidwapo zachipongwe komanso omwe adachitidwapo nkhanza, amapatsa ophunzira mpumulo pogwiritsa ntchito mawu oyitanira kuti ayende pang'onopang'ono kupyola muyeso, monga "Lowani nafe [lembani mawuwo] ngati zingakukomereni, kapena" Ngati mungafune kukhala nane, tikhalapo kwa mphindi zitatu,” akufotokoza motero Kimberly Campbell, mkulu wa bungwe la Exhale to Inhale, mphunzitsi wa yoga, komanso wolimbikitsa za kupewa nkhanza za m’banja kwanthaŵi yaitali.

Zoyambitsa zimaganiziridwa m'kalasi iliyonse. Mlangizi sasintha thupi pa kaimidwe ka ophunzira. Chilengedwe chimasamalidwa bwino - m'kalasi mumakhala chete, mulibe nyimbo zosokoneza, magetsi amayatsidwa, ndipo mateti onse amayang'ana pakhomo kuti ophunzira athe kuwona potulukira nthawi zonse. Chilengedwechi chimalimbikitsa kusankha komanso kusankha thupi lanu, zomwe ndi zomwe kuchitira nkhanza akazi, Campbell akuti.

Pali kafukufuku wambiri wotsimikizira mphamvu yakuchiritsa yoga. Kafukufuku wina adapeza kuti kuchita masewera olimbitsa thupi a yoga kunali kothandiza kuposa chithandizo china chilichonse, kuphatikiza magawo amothandizidwa ndi gulu, pochepetsa zizindikiro za PTSD za nthawi yayitali. Kuphatikizira zinthu zakupuma, mawonekedwe, komanso kulingalira mofatsa, kusinkhasinkha kwa yoga komwe kumapangidwira odwala ovulala kumathandiza opulumuka kuti agwirizanenso ndi matupi awo komanso momwe akumvera, malinga ndi kafukufukuyu.

"Kugwiriridwa kumapangitsa kuti thupi lanu lilephereke kwambiri, motero mchitidwe womwe umakulolani kuti mumadzichitire nokha komanso thupi lanu ndikofunikira," akutero Rhodes.

Kuphunzira Maluso Odzitetezera

Opulumuka nthawi zambiri amakhala chete, panthawi yankhanza komanso nthawi zina pambuyo pake, ndichifukwa chake magulu odziteteza, monga omwe ali ku IMPACT, amalimbikitsa azimayi kuti adzilimbikire okha komanso azimayi ena. Mmodzi wosadziŵika amene anapulumuka pa nkhanza zaubwana ndi kuchitiridwa nkhanza mobwerezabwereza ndi pulofesa akunena kuti sizinatheke mpaka ataphatikiza kudziteteza ndi njira zina zochiritsira zomwe adapeza kuti adapeza mwayi wochotsa mphamvu zomwe adabedwa, kuyambira ndi kumupeza. mawu.

Gawo loyambirira la kalasi ku IMPACT likufuula "ayi," kuti mutenge liwulo mthupi lanu, ndikuti kutulutsa mawu kwa adrenaline ndi komwe kumalimbikitsa gawo lonse la kalasi. "Kwa ena opulumuka, ili ndilo gawo lovuta kwambiri la kalasi, kuti muyambe kudziyimira nokha, makamaka pamene adrenaline ikuthamanga m'dongosolo lanu," akutero Meg Stone, mkulu wa bungwe la IMPACT Boston, gawo la Triangle.

Gulu lodzitchinjiriza ku IMPACT Boston.

Chotsatira, mphunzitsi wa IMPACT amatengera ophunzira pazovuta zosiyanasiyana, kuyambira ndi "mlendo mumsewu" wakale. Ophunzira amaphunziranso momwe angachitire wina akamavutika, kenako amapita kumalo odziwika bwino, monga chipinda chogona.

Ngakhale zochitika zachiwawa zofananira zitha kuwoneka ngati zoyambitsa (ndipo mwina kwa ena), Stone akuti IMPACT imagwira gulu lililonse mwatsatanetsatane, mwatsatanetsatane wokhudzidwa."Chimodzi mwazinthu zofunika kwambiri pakulimbikitsa anthu kudziteteza ndi udindo womwe umaperekedwa kwa omwe amachitirako nkhanza," akutero Stone. "Ndipo palibe amene akuyembekezeka kumaliza ntchitoyi ngati sakumva bwino."

Kukhazikitsa Njira

Kubwerera ku chizoloŵezi chokhazikika ndi gawo lofunika kwambiri la kuchira-ndipo kulimbitsa thupi kungathandize. Telisha Williams, wosewera bass komanso woyimba pagulu lanyimbo la Nashville Wild Ponies, wopulumuka wazaka zakugwiriridwa kwaunyamata, amadalira kuthamanga kuti athane ndi nkhawa komanso kukhumudwa.

Williams adayamba kuthamanga mu 1998, ndikupitiliza ndi mpikisano wake woyamba mu 2014 kenako ndikulandirana kwa Bourbon Chase mamailosi 200, akunena kuti sitepe iliyonse yomwe adathamanga inali pafupi kuti achire. "Chilolezo chokhazikitsa ndi kukwaniritsa zolinga zandithandiza kukhala ndi moyo wathanzi," akutero Williams. Ichi ndi chimodzi mwazinthu zomwe zasintha moyo wake, akutero, ndikumupatsa mphamvu kuti agawane nkhani yake kuma konsati ake ena. (Akuwonjezera kuti nthawi zonse pamakhala wopulumuka m'modzi mwa omvera amene amamuyandikira pambuyo pake ndikumuthokoza chifukwa chomulimbikitsa.)

Kwa Reema Zaman, wolemba, wokamba nkhani, komanso wophunzitsa anthu ovulala ku Oregon, kulimbitsa thupi ndi kadyedwe zinali zinthu zofunika kwambiri pakuchira. Anakulira ku Bangladesh, anamenyedwa ndi msuweni wake ndi kuzunzidwa ndi aphunzitsi ndi alendo mumsewu. Kenako, atasamukira ku U.S. ku koleji, anagwiriridwa ali ndi zaka 23. Chifukwa analibe banja ku US panthawiyo, ndipo sanasankhe kutenga milandu kuti asasokoneze visa yake kapena ntchito yake, adangodalira yekha kuti amchiritsa, makamaka miyambo yake ya tsiku ndi tsiku yoyenda ma 7 mamailosi, maphunziro olimba , ndi kudya mosamala. "Ali ngati uzimu kwa ine," akutero Zaman. "Kulimbitsa thupi kwakhala njira yanga yokhazikitsira bata, kukhazikika, komanso kudziyimira pawokha padziko lapansi," akutero. "Tiyenera kudzipereka tokha kuuka kwathu, pochita zinthu zomwe zimalimbitsa mphamvu zathu zakukhala ndi moyo, kuchiritsa, ndi kusuntha tsiku lina kupita ku lina."

Kubwezeretsa Kugonana

"Kubwezeretsa nthawi zambiri kumaphatikizanso kuyambiranso kugonana kwanu, kuphatikizapo kutenganso ufulu wosankha zogonana, kuchita zachiwerewere zomwe mwasankha, ndikulemekeza kudziwika kwanu kapena kugonana," akutero Draucker.

Opulumuka ena atembenukira kuzinthu zolimbitsa thupi monga burlesque ndi ma pole kuvina kuti abwezeretsedwe. Ngakhale akuganiza kuti zochitika izi zimangokhalapo kuti zikwaniritse kuyang'ana kwa amuna, "izi sizingakhale zowona kuchokera pachowonadi," akutero a Gina DeRoos, omwe adapulumuka kuzunzidwa kwa ana, ophunzitsa kulimbitsa thupi, komanso wochiritsa Reiki ku Manteca, California. "Pole dance imaphunzitsa azimayi momwe angachitire ndi matupi awo mwakuthupi, ndikukonda matupi awo poyenda," akutero. Zaka zambiri zamankhwala omwe amayamba chifukwa cha PTSD, zoopsa, komanso mantha, zomwe adakumana nazo zaka 20 kuchokera pomwe adamenyedwa koyamba, zidali zofunikira pakumuchiritsa kwakanthawi, amagawana. Koma kuvina n’kumene kunamuthandiza kuti ayambenso kudzikonda komanso kudzivomereza.

Telisha Williams ali ndi malingaliro ofanana. Kuthamanga ndi zizolowezi zake zina zathanzi zinali kumulimbitsa tsiku ndi tsiku, koma china chake chinali kusowa pakuchira kwake kwanthawi yayitali kuchokera ku nkhanza zaunyamata, zomwe zidamutengera zaka zambiri kuti amasule ndikufunafuna chithandizo. "N'chifukwa chiyani sindingathe kukonda thupi langa?" anadabwa. "Sindinathe kuyang'ana thupi langa ndikuwona 'zosangalatsa' - zinali ngati zotsekedwa." Tsiku lina, adalowa m'kalasi yovina ya burlesque ku Nashville, ndipo nthawi yomweyo adayamba kumva chikondi-mphunzitsiyo adafunsa ophunzira kuti apeze zabwino zokhudzana ndi matupi awo m'kalasi lililonse, m'malo motengera momwe amasunthira. mu danga. Williams anakopeka, ndipo kalasi inakhala malo othawirako. Adalowa nawo pulogalamu yophunzitsira ya burlesque yamasabata 24 yomwe idakwaniritsidwa ndikuchita bwino, atavala zovala, ndi zolemba zake, zomwe adaimba mu nyimbo za Wild Ponies. "Pamapeto pa seweroli, ndidayima pa siteji ndipo ndidamva kuti ndili ndi mphamvu panthawiyo, ndipo ndidadziwa kuti sindiyenera kubwereranso kuti ndisakhalenso ndi mphamvu," akutero.

Kufunika Kodzisamalira

Chigawo china cha kudzikonda? Kuwonetsa kukoma mtima kwa thupi lanu tsiku ndi tsiku. Chinthu chimodzi chomwe chimathandizira kuchiritsa ndi "kuchita mchitidwe wodziyang'anira pawokha, mosiyana ndi kudzilanga kapena machitidwe omwe amadzivulaza," atero a Rhode. M'mawa kutacha Reema Zaman atagwiriridwa, adayamba tsiku lake podzilembera yekha kalata yachikondi ndipo wachita izi mwachipembedzo kuyambira pamenepo.

Ngakhale ndimachitachita olimbikitsawa, Zaman amavomereza kuti samakhala pamalo athanzi nthawi zonse. Kuyambira ali ndi zaka 15 mpaka 30, adalimbana ndi kudya kosasangalatsa komanso kuchita masewera olimbitsa thupi mopitilira muyeso, akugwira ntchito kuti akhale ndi chithunzi changwiro chomwe amakhulupirira kuti ndichabwino pantchito yake yochitira masewera olimbitsa thupi. "Nthawi zonse ndimakhala pachiwopsezo chodzidalira kwambiri - ndimafunika kuyamikiratu zomwe thupi langa limandipatsa m'malo mongomudalira, mobwerezabwereza," akutero Zaman. "Ndinayamba kuzindikira kuti mwina ndidakali ndi zoopsa zomwe sizinachiritsidwe, ndipo izi zinali zodzivulaza ngati kudzivulaza komanso kulanga kukongola." Yankho lake linali kulemba zolemba, Ndine wako, buku lakuchiritsa kuzipsyinjo ndi kudzivulaza, kwa iye komanso kwa ena, ali ndi zaka 30. Kupeza nkhani yake patsamba lino ndikuwonetsa zaulendo wake wopulumuka kunamulola kuti akhale ndi ubale wabwino ndi chakudya komanso zolimbitsa thupi komanso Yamikani kulimba mtima kwake komanso kulimba mtima kwake lero.

Njira yakuchira siili yolunjika komanso yosavuta. "Koma opulumuka amapindula kwambiri ndi machitidwe omwe amathandizira luso lawo lodzisamalira mwaulemu, ndikusankha zochita zawo. zake matupi, "atero a Rhode.

Ngati inu kapena wina amene mumamukonda anachitidwapo nkhanza zokhudza kugonana, imbani nambala yaulere, yachinsinsi ya National Sexual Assault Hotline pa 800-656-HOPE (4673).

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