Post Traumatic Stress Disorder

What is Post-traumatic Stress Disorder (PTSD)?

PTSD is the name given to a set of symptoms that some people develop after experiencing major traumatic events. The traumatic event can be a single incident or take place over many months or years.

Many people think of PTSD as something that affects people who have had traumatic experiences while serving in the military, but it can affect anyone who has experienced a traumatic situation.

What does PTSD feel like?

Many people feel grief-stricken, depressed, anxious, guilty and angry after a traumatic experience.

PTSD sufferers often experience repeated and intrusive distressing memories of the event. There may also be a feeling of reliving (or ‘re-experiencing’) the event through ‘flashbacks’ or ‘nightmares’, which can be very distressing and disorientating. There can also be physical reactions such as shaking and sweating.

Because these memories can be very intense and upsetting, some PTSD sufferers may avoid people or situations that remind them of the trauma, or try to ignore the memories and avoid talking about what happened.

They may also feel anxious or irritable, and find it difficult to concentrate and sleep. Increased jumpiness and vigilance can also be present. For some people it can mean that doing ordinary things like going to work or school or going out with friends become very difficult.

What causes PTSD?

Any traumatic event such as serious traffic accidents, rape or sexual abuse, domestic violence, physical assault, traumatic childbirth, witnessing a violent death or virtually any other situation that is exceptionally threatening or catastrophic and likely to cause distress in almost anyone. The symptoms of PTSD can start immediately or after a delay of weeks or months, but usually within 6 months of the traumatic event. The symptoms last for over one month.

Tips for people with PTSD

Give yourself time and space to acknowledge what you have been through, and that you are having strong emotional reactions to it.

Avoid being self-critical about the problems that you are having. Many people experience similar problems, and it is not a sign of weakness.

You may be tempted to withdraw from social activities and your loved ones, but it’s important to stay involved with the people who care about you. Support from other people is vital to your recovery from PTSD.

Avoid using alcohol and drugs to make you feel better. Although these may make you feel better in the short term, it can cause serious problems for you and your loved ones. They can also worsen symptoms and interfere with treatment.

Try to be healthy. Do what you can to eat a balanced diet and get some regular exercise – even if it’s just going for a walk. Stick to normal routines as much as possible. If you have problems with sleep try to keep to a regular time when you wake and get up, and avoid caffeinated drinks after 4pm.

Set yourself small daily goals and challenges to confront the things that you avoid.

Remember the strengths that you have. It’s important to remind yourself that you have strengths and coping skills that can get you through tough times.

Don’t be afraid to seek help. Discuss your problems with someone that you can trust. Make an appointment to see a healthcare worker. There are a range of treatments that may be able to help you.

Tips for families, partners and carers

• Try to be patient and understanding with the person with PTSD.
• Avoid being critical of how the person is coping. Remember that they have been through some extremely distressing experiences.
• Try not to take symptoms like emotional numbness, anger, and withdrawal personally. If the person with PTSD seems distant, irritable, or closed off, remember that this may not have anything to do with you or your relationship.
• Don’t put pressure on the person with PTSD to talk about their experience, but do allow them time and space to talk about it if they want to.
• People with PTSD sometimes feel hopeless or ashamed of how they are coping. Try to help the person to recognise their strengths and positive qualities.
• Try to encourage the sufferer to establish normal routines; this helps to restore a sense of order and control in their life. Help them to start with small daily goals and to recognise each success.
• If they haven’t done so, try to encourage them to seek professional help. A good place to start is discussing things with your healthcare worker.

Kodi matenda a nkhawa yobwera Kamba ka chipsyinjo pa moyo (Post-traumatic Stress Disorder) ndi chani?

Nkhawa yobwera Kamba ka chipsyinjo pa moyo ndi matenda omwe amonetsa zizindikro zingapo zomwe anthu ena amakhala nazo akakumana ndi zipsinjo zazikulu mmoyo wawo. Chipsinjo chachikulu chitha kubwera pakamodzi kapena kutenga miyezi kapenanso zaka zambiri zipsinjozo zikuchitikabe. 

Anthu ambiri amaganiza kuti matendawa amagwira anthu omwe anakumana ndi zipsinjo nthawi yankhondo basi, koma tiyenera kudzindikra kuti matendawa angathe kugwira munthu wina aliyense amene anakumana ndi zipsinjo zazikulu mmoyo wake.

Kodi zizindikiro za matendawa ndichani? 

Anthu ambiri amakhala ndi chisoni chachikulu, amakhumudwa, amakhala ndi nkhawa, kudziona ochimwa komanso nkwiyo akadutsa mchipsinjo chachikulu.

Anthu odwala matendawa nthawi zambiriri amakhala akukumbukira mwapafupipafupi zipsinjo za moyo zomwe zinawachitikira. Zipsinjozo zimakhala ngati zikuwachitikiranso kudzera mukukumbukira kwaoko, komanso amakhala ndi maloto oopsa nthawi zambiri. Zinthu zimene zingathe kukhala zinthu zovuta kwambiri akamakhala tsiku ndi tsiku ndipo zotsatila zake thupinso limaonetsa zizindikiro monga kunjenjemera ndikutuluka thukuta chifukwa cha mantha.

Chifukwa choti munthu amakumbukira pafupipafupi komanso, anthu ena omwe amadwala matendawa safuna kuonana ndi anthu kapena zinthu zimene zimawakumbutsa zipsyinjo anakumana nazo ndiponso amayesesa kusalabadira zomwe akukumbukirazo komanso kusalankhula zomwe zinachitikazo.

Anthuwa amathanso kukhala ndi mantha, kukwiya pafupipafupi, kusakhazikiza mmaganizo mwawo komanso kusagona. Nthawi zina amangolumphalumpha kulephera kukhazikika. Kwa anthu enanso, zimakhala zovuta kuchita zinthu zomwe amapanga tsiku ndi tsiku monga kupita ku sukulu, kuntchito, kapenanso kucheza ndi anzinzawo kumene.

Kodi chimayambitsa matendawa ndichiyani?

Chipsinjo chili chonse monga Ngozi za pamsewu, kugwililidwa kapena kupangidwa chipongwe, nkhanza za m’banja, kumenyedwa, kubereka movutikira, kuonelera imfa yopweteka, kapena china chilichonse chomwe ndi choopsa choti munthu wina aliyense angathe kuopa.

Zizindikiro za matendawa zingathe kuyamba pompopompo kapena pakapita nthawi monga masabata kapena miyezi imene koma pasathe miyezi isanu ndi umodzi. Koma zizindikirozi zimapyola mwezi watuthu.

Zothandiza kwa athu amene ali ndi matendawa

Munthu uyenera kudzipatsa mpata ndi nthawi kuvomereza zomwe unadutsamozo ndipo kuti ndiwe okhuzidwa kwambiri ndi zinthuzo. Nkofunika kupewa kumalingalira kwambiri pa zomwe ukudutsamo. Zindikirani kuti zinthu zimenezi zimachitikira anthu ambiri ndipo sizitanthauza kuti ndinu ofooka.

Mwina munayesapo kusiya kumasonkhana ndi kumapangira limodzi zinthu ndi anthu ena kapenanso okondedwa anu ndikumakhala panokha, koma zindikirani kuti nkofunika kwambiri kumakhalabe pamodzi ndikumachita zinthu limodzi ndi anthu amene amakulabadirani. Thandizo lochokera kwa anthu ena ndilofunika kwambiri kuti muthane ndi matendawa.

Pewani kumwa mowa kapena kugwiritsa ntchito mankhwala ozunguza ubongo ndicholinga choti mukhale bwino. Angakhale zinthuzi zingathe kukupangitsani kukhala ngati muli bwino, zingathenso kubweresa mavuto aakulu kwa inuyo komanso okondedwa anu. Mankhwala ozunguza ubongo ndi mowa zingathe kupangisa zizindikiro za matendawa kukula kwambiri komanso kulimbana ndi mankhwala amene mukumwa.

Yesesani kukhala ndi thanzi labwino. Yesesani kudya zakudya zakasinthasintha komanso kupanga masewero olimbitsa thupi, angakhale kumakangoyenda.

limbikirani kupanga zinthu zimene mumapanga tsiku ndi tsiku. Ngati pali vuto ndi tulo yesesani kukhala ndi nthawi imodzi yodzukira komanso pewani kumwa khofi nthawi yikakwana folo koloko madzulo.

Pangani ndondomeko zoti mudzikwaniritsa tsiku ndi tsiku komanso limbikirani kusapanga zinthu zomwe simukufuna kupanga.

Kumbukirani mphamvu zopanga zabwino zomwe muli nazo. Nkofunikira kudzikumbutsa kuti muli ndikuthekera komanso kupilira zomwe zingakupangitseni kudutsamo mu nyengo zowawitsa.

Osaopa kukafuna thandizo. Kambilanani mavuto anu ndi munthu amene inuyo mumamukhulupilira. Pitani kuchipatala kuti mukaonane ndi a dokotala anu chifukwa lilipo thandizo loti mungathe kulandira.

Malangizo kwa achibale, okondedwa komanso anthu amene amathandizira anthu odwala matendewa.

• Yesetsani kukhala odekha komanso omuvetsetsa munthu amene akudwala matendawa
• Pewani kufufuza kwambiri kuti mudziwe kuti odwalayo akupilira bwanji ku mavuto ake.
• Yesesani kusatenga zizindikiro za matendawa ngati munthu akuchira dala, kuti ndi ukali, kapena kuti ali ndi mkhalidwe odzipatula. Ngati wodwalayo akukwiya pafupipafupi, akudipatula, kumbukirani kuti zimenezi sizikukhudzana ndi ubale opakati pa inu ndi odwalayo.
• Osamukakamiza wodwalayo kuti akuuzeni zomwe zikumuchitikira, koma lorani kuti akuuzeni kuchoka ku mtima kwawo komanso pa nthawi yawo.
• Nthawi zambiri anthu omwe ali ndi matendawa amakhala opanda chiyembekezo komanso amakhala ndi manyazi ndi mmene akupilira ku matendawa. Yetsetsani kumuthandiza munthuyo kuzindikira upangili omwe ali nawo kuthana ndi vutolo.
• Alimbikitseni odwalawo kukwanilitsa kupanga zinthu zomwe amapaga tsiku ndi tsiku. Idzi zimathandizira kubwedzeretsa umoyo wawo wangwiro. Athandizireni kuyamba pang’onopang’ono ndiponso kuzidikira zonse zomwe iwowo akuchita bwino.
• Ngati sakutha kupanga bwino, alimbikitseni kuti apite kuchipatala kuti akakumane ndi adokotala