Ngokufanelekileyo, ubuthongo kufuneka bulethe umntu wokuphumla nokuzola, kodwa kwenzeka ukuba siphendule kwaye sijwili ebusuku, sibona iphupha elibi okanye elingathandekiyo. Kutheni abanye abantu bengayazi le nto, nangona abanye bexinezelekile ngxaki enjalo? Bavela phi - iindlobongela? Masiqonde!
I zizathu zo kulala
Ngokutsho kweengxelo zeengqondo zeengqondo, amanye amaphupha amabi aphupha isigamu sabo bonke abantu. Nayiziphi izinto ezinokuxhunyiwe:- uxinzelelo, zombini oluqinileyo kwaye lukhanya;
- imilenze yesifo esingahlaliyo (eli gama linenkinga apho umntu ephazamisekile kwiimilenze kwaye ezama ukuwaphelisa ngokuhamba);
- umkhwa wokutya ukutya ngaphambi kokulala;
- ukuphefumula okungenhloso, i-apnea;
- umkhuhlane, umkhuhlane ngexesha lokugula;
- inani elaneleyo lokulala;
- rhu lumente;
- isifo sokurhoxiswa kwamanye amayeza;
- ixesha lokuhoxiswa kokuxhomekeka kotywala.
Ukusetyenziswa kwamaphupha amabi
Isizathu esiqhelekileyo sokubambisa iindlobongela yinto ebizwa ngokuba yi-post-traumatic stress. Kwimeko enjalo umntu owela ngenxa yokuxhatshazwa emzimbeni okanye ngokuziphatha okubi. Kwangexesha elide unokuba neentlungu zobusuku ezihambelana nayo. Oku kuyimfuneko efunekayo - ingqondo izama ukulungelelanisa umntu engqondweni engqondweni engqondweni yakhe ukugcina ingqondo yakhe iphilile. Ngokuqhelekileyo, oku kuqhelekileyo, kodwa ukuba i-syndrome ihlala ixesha elide ngaphezu kweeveki ezimbini, kungcono ukufuna uncedo kwi-psychotherapist. Iindlobongela zihlupheka phantse bonke abantu abasinda e-Afghanistan. Kuphela xa sikhululekile ekuvuseni umsindo kunye nentukuthelo ephusheni elibi, sinokufikelela kwiimeko ezinokulinganisela.Ixesha lingahle lenze ntoni na?
Ukongezelela kwithuba lesigxina, emva kwexesha elibuhlungu, amaxesha obumnyama abonakala ngexesha lokukhula komntu - ubunzima obudala, amanqaku okujika. Ukwenza umntu akuwona umsebenzi olula, kunye neendlobongela zingenye yezixhobo ezisetyenziswa ngumzimba. Emva koko, eqinisweni, ezi zinto zizo zonke ukwesaba kwethu, kwaye xa sikwazi ukuwunqoba kwiphupha elibi, siya kuba silungele ukuya kwinqanaba elitsha ngokwenene. Kwakhona amaphupha amahle aphuphayo, ukuba ingqondo yethu ikhathazekile ngengxaki. Akunakuze uqaphele le nkxalabo, kuba zonke izinto zenzeka kwizinga elincinci. Ukujongana neemeko ezingathandekiyo kwiphupha elibi, umntu ufumana impendulo kumbuzo wendlela yokwenza ngokwenene.Uhlalutyo lwamaphupha asukuba
Izazinzulu ziye zaphanda amaphupha anjalo kangangeminyaka eyikhulu, zifumene into entsha. Ngoku kuyaziwa ukuba ubude beentlungu zobumnyama buhluke ngokulinganayo ukuya kwiminyaka. Ngoko ke, ukuba baphupha ama-70-90 ekhulwini kwintsholongwane, i-5% kuphela yabantu abadala. Umsebenzi wezenzululwazi uyanzima ngento yokuba yonke into yobusuku iyodwa, kwaye umntu akakwazi ukuthetha ngokufanelekileyo malunga nazo zonke iinkcukacha zezinto aphuphayo. Ngomnyaka we-1935, isazi sengqondo se-psychology A. Zadra wenza izifundo ezili-12, kodwa akafumananga nantoni na engaqondakaliyo, kuba iziphumo zovavanyo ngalunye zahluka kuye kuxhomekeke kumntu, iimeko kunye neendlela zophando. Ukufunda amaphupha awonayo, isazi sengqondo sisebenzisa i-interviews kunye nemibuzo. Izifundo zagcina iphephancwadi lamaphupha, kodwa azikwazanga ukubhala zonke iinkcukacha ngokubanzi, kuba oko ayekuphuphayo ngokuqhelekileyo kwakukhohliwe imizuzu embalwa emva kokuvuswa.Kuthetha ntoni amaphupha amakhulu?
Iingqungquthela, njengamaphupha aqhelekileyo, zinokuthi ziqikelelwe. Iingcali zengqondo zibandakanya kule nto. Benza uluhlu lweephupha ezivame kakhulu. Ewe, iinkcukacha zabo ziyahluka, kodwa isitshixo asihlali singatshintshi. Ngoko, amaphupha ayishumi aqhelekileyo aphuphayo:- Umgibe. Nayiphi na iphupha oziva ngayo, ufukisele imeko efanayo. Inokwenzeka ukuba, umntu ugxininisa kuwe, ekunyanzela ukuba wenze izigqibo ongazithandiyo kwaye ubeke uluvo lwakho. Ngaba unako ukuphuma kule meko uze udibanise i-tangle ephikisanayo - uyazi kakuhle, kuxhomekeke kwinto ephuphayo. Kodwa yenza into enjalo, mhlawumbi ukuphazamiseka kuya kukukhokelela ekuphazamiseni ukuphazamiseka.
- Ukucima okanye ukuwa. Abantu abaninzi bayazi ukuba unembopheleleko yokuxhoma uxanduva, xa intloko ibhubha ngokugqithiseleyo kwiingcamango zezinto eziza kwenzeka xa ungaphumeleli. Yiyo le mvakalelo enokukhupha iphupha owela kuyo okanye udibane. Yonke into ephuphayo kuthetha ukukhathazeka kwakho nayiphi na ingxaki. Kwakhona kubalulekile ukuqwalasela impendulo yengqondo yakho engacatshulwayo kwimeko eyoyikisayo kwiphupha elibi, kwaye, ngokusekelwe kulo, yenza izigqibo malunga nale meko.
- Ifowuni ephukileyo / ikhompyutheni. Ngaba ayandivalo na? Kufuneka ujonge ngaphantsi. Ukuphuka kwezonxibelelwano kwimbonakaliso yobomi kufanekisela ukuba ebomini bobuqu umntu ofuna ukufikelela kumntu ngokukhawuleza, qhagamshelana naye, kodwa akakwazi ukwenza. Kwakhona, mhlawumbi iphupha ngokuphathelele ukulahlekelwa ngumhlobo osondeleyo okanye ukufa kwesihlobo. Ngokuxhomekeka kwimbangela yosizi, izenzo ezithathwa ngokunyanisekileyo nazo zizimisele.
- Indoda engenazo iimpahla okanye iimpahla ezimbi, ngubani kwindawo kawonkewonke. Ngokuqhelekileyo abantu beeminyaka ezahlukeneyo baphupha ukuba babehamba phambi kwabangamaziyo. Kulula ukuqagela ukuba ebomini umphuphi unemfihlelo ekugubungela. Oku kufanekisela iimpahla kwiphupha. Ukuba umntu olalayo akabi nabubi kubunqunu bakhe, ke akanakho ukufihla.
- Ntlekele yendalo. Nabani na oya kunkwantya ngokushaya i-epicenter yeso siganeko esibi. Ngokuphathelele amaphupha, intlekele kubo ibonakalisa inhlekelele ezayo ebomini, kungekhona imvelo. Olu hlobo lophulo luphupha xa sinoyiko lokusondela kwisiganeko esibalulekileyo okanye singaqiniseki ukuba siya kuhlangabezana nalo.
- Uviwo. Kungaba yinto ebalulekileyo yokuxazulula ingxaki enzima, nangona isikolo sishiywe kwixesha elidlulileyo. Ukuxhalabisa okunxulumene novavanyo, ukutyelela abantu beeminyaka yonke kwaye kuhlobene ngokuxhalabisa okufanayo kwimvelaphi yezinye iziganeko. Isiphumo salezi ziganeko singabonwa ngolu vavanyo olufunyenwe ngenxa yobuthongo, kunye nokubona kwalo - nokuba kubonakala kukuphantsi okanye kuphakamileyo.
- Ukulahleka kwepropati okanye enye impahla ephambili. Njengomthetho, nakuphi na iphupha kukho inxaxheba ejongene nombono wobuqu bomntu, kwaye inxalenye ebangela ukuba abanye babone umbono. Ukuba ipropati kwindawo yobunzima ibonakalisiwe, ngoko uhlaselo lwangempela ebomini bakho ulindele. Ukuba indlu yaphangwa, umntu uxolisa ukuba bamkhohlisa.
- Iingxaki ngomshini. Ewe, ngokwenene ukuba umnini wezimoto ukuphahlaka "kwehashe lentsimbi" akuyiyo into eyonwabisayo ngokwayo. Kodwa kwiphupha elibi imoto ibonisa umzimba wethu, igobolondo lomzimba. Yaye yonke into ephantsi kweemvakalelo zangaphakathi kunye namava. Intsimi yesibhozo esithile singatsho ngohlobo lokuchithwa. Ngokomzekelo, ukuba ulahlekelwa ngokukhawuleza, uhlala ebomini, ungagqithanga kwi-slope, ungazami ukulawula imicimbi. Ingozi ibonisa ukungabi namandla phambi kweemeko.
- Inxeba, ukugula, ukufa. Ukulala ngokuphindaphindiweyo kushiya umntu ukuba abe nemizwa engathandeki kwinqanaba elincinci, kodwa enyanisweni, akusiyo yonke into engabonakaliyo. Umzekelo, ukufa kunokuthetha ukuphela kwesinye isigaba sokuphila kunye nomnqweno wokuqalisa okulandelayo. Ngomnye ukutolika, ukufa kukuphawuleka kwiingqondo ukuba kufuneka uqhagamshelane nabahlobo bakho ukuba uphume kwiimeko ezilukhuni. Ukufa komhlobo osondeleyo okanye isihlobo kwiphupha kuthetha ukuba ungalahlekelwa okanye ulahlekelwe yintlukwano ebalulekileyo oyibonile kuyo.
- Chase okanye ufihle. Enye yezona zinto zibuhlungu kakhulu - xa ufuna ukubalekela okanye ukufihla kumntu othile okanye ukuba. Nangona kunjalo, ukusabela ngokuqhelekileyo kwengqondo kwiimeko ezingalindelekanga, apho sifuna ukufihla, ukufihla kwiqokobhe yethu. Isiphumo sephupha sinako ukugqiba ukuba ngaba kuyimfuneko ukwenza loo nto, okanye kungcono ukuphuma ukulwa ne-visor evulekile.
Kuthekani ukuba iimeko ezimbi zinephupha?
Ukuthintela ukuphindaphinda kwamaphupha angathandekiyo, zama ukugcina le mithetho elandelayo yokulala kakuhle:- Ungadli ngokutya ebusuku, vumela isidlo sakusihlwa kube lula kwaye kungekudala kweeyure ezingama-2 ngaphambi kokulala;
- Igumbi kufuneka liphuculise umoya, ukuphelisa izivumba ezingenasiphelo kunye nokukhangela;
- sebenzisa ilinen yelinen eyenziwe ngeempahla zendalo ezithandekayo emzimbeni;
- Musa ukudlala ngobusuku kwiimidlalo eziphazamisayo kwaye ungaboni izinto ezixhasayo;
- ungasebenzisa izidalwa ezinobunono ngaphandle kwemithi, njenge-valerian, vumela ukuba kungabi ngumkhwa.
Kutheni abafazi abakhulelweyo banemibala yokulala?
Izizathu zingahluka. Ukuba ibhinqa kukukhulelwa kokuqala, ngoko ufumana ubuninzi beentlanzi ezahlukeneyo, ezibonakaliswa ngamaphupha. Unenkxalabo malunga nento yonke - i-toxicosis, umzimba otshintshayo, ukuthanda okungaqhelekanga kokutya, ukunciphisa okanye ukwandisa kwi-libido. I-psyche enamandla kakhulu ingakwazi ukunyamezela eli xesha kwaye ilahlekise ingcinezelo engadingekile. Indima ebalulekileyo idlalwa ngamava kumntwana ozayo, kwimpilo yakhe. Abaninzi abaninzi besaba ukuzala umntwana ogulayo. Kwaye, kunene, kukho ukwesaba ukuhanjiswa, ngokukodwa ukuba kukho "abantu abanomdla" abaxelele ngamabali ambi ngesiphumo esibuhlungu sokubeletha komnye wabangane. Kukho ukuxhalaba ngesondo somntwana ukuba loo ntokazi ifuna ukuzala umntwana okanye intombazana. Emva koko uyavuka ekhukhulayo, ebona iphupha eliphindaphindiweyo ngokuzalwa komntwana wesini esahlukileyo. Umsebenzi wezondlo ukuqinisekisa umama ozayo ukuze aqonde - into ephambili yinto yempilo yomntwana, kwaye uthando luya kumntwana wesini.Indlela yokulahla amaphupha amabi?
Kukho imiba emininzi ebalulekileyo apho kubalulekile ukubonisana nodokotela, kunokuba usebenzise iziyobisi:- uhlala usweleka;
- Vuka rhoqo emva kweyure okanye ngaphezulu, kwaye emva kokuvusa ungeke ulale;
- vuka kwindawo yomsindo, ephosakeleyo;
- vuka ngeentloko, kwi-sweat ekhuzileyo kunye ne-palpitation.