Mashandisiro Anoita Vapukunyuki Vepabonde Vari Kushandisa Kusimba Sechikamu Chekupora Kwavo

Zvemukati

• Kusimbisa Muviri nepfungwa
• Kudzidza Kuzvidzivirira Unyanzvi
• Kusimbisa Chimiro
• Kudzorera Zvepabonde
• Kukosha Kwekuzvitarisira
• Ongororo ye

Kufamba kweMe Too kunopfuura hashtag: Icho chiyeuchidzo chakakosha chekuti kushungurudzwa pabonde kwakanyanya, zvikuru dambudziko rakapararira. Kuisa manhamba nenzira, mukadzi mumwe chete pavatanhatu akaona kuyedza kana kupedza kubata chibharo munguva yeupenyu, uye kushungurudzwa pabonde kunoitika mumasekonzi makumi masere nemasere muU.S. (Uye idzodzo ndidzo nyaya dzakataurwa.)

Pane ava vakapona, makumi mapfumbamwe nematatu muzana vanoona zviratidzo zvePTSD zvichitevera kurohwa, uko kunogona kuzviratidza nenzira dzakasiyana, asi kazhinji kunokanganisa hukama hwemukadzi nemuviri wake. "Zvakajairika kune vakapona mumhirizhonga pabonde kuda kuviga miviri yavo, kana kuita hunhu hwehunhu, kazhinji mukuyedza kudzivisa kana kudzikamisa manzwiro," anodaro Alison Rhodes, Ph.D., mukiriniki mushandi wezvemagariro uye kushungurudzika uye kupora muongorori muCambridge, Massachusetts.

Kunyangwe nzira yekupora yakarebesa uye yakaoma, uye pasina kana mushonga-zvese kukuvadzwa kwakadaro, vapukunyuki vazhinji vari kuwana nyaradzo mukusimba.

Kusimbisa Muviri nepfungwa

"Kuporesa kubva kumhirizhonga pabonde kunowanzoreva kudzoreredza pfungwa yako," anodaro Claire Burke Draucker, Ph.D., R.N., purofesa weMental Health Nursing paIndiana University- Purdue University Indianapolis. "Chikamu ichi chinowanzouya mushure mekugadzirisa mushure mekunge vanhu vawana mukana wekugadzirisa kushungurudzika, kutanga kuzvinzwisisa, uye kunzwisisa kukanganisa kwavakaita pahupenyu hwavo."

Yoga inogona kubatsira padanho rino. Vakadzi vari mudzimba dzemhirizhonga mudzimba uye munzvimbo dzenharaunda muNew York City, Los Angeles, zvikamu zveNew York state, neConnecticut vari kuenda kuExhale to Inhale, chirongwa chisingabatsiri chinopa yoga kune vakapona mhirizhonga mudzimba nepabonde. Makirasi, mamwe anodzidziswa nekushungurudzwa kwepabonde uye vakapona kushungurudzwa mudzimba, vanoita kuti vadzidzi vasununguke nekushandisa mutauro wekukoka kuti vafambe zvishoma nezvishoma kuburikidza nekuyerera, se "Jonga neni mu [zadza pasina] pose, kana izvo zvinonzwa zvakakunakira iwe, kana " Kana uchida kugara neni, tichafema katatu, "anotsanangura kudaro Kimberly Campbell, director director weExhale kuenda kuInhale, murayiridzi weyoga, uye nemurevereri wemhirizhonga mudzimba kwenguva yakareba.

Zvikonzero zvinotariswa mukirasi yega yega. Iye murayiridzi haaite shanduko yemuviri kune mamiriro evadzidzi. Iyo nharaunda yakanyatsorongedzwa - iyo kirasi yakanyarara, isina chero mimhanzi inokanganisa, mwenje inochengetwa, uye mamati ese akatarisana nemusuwo kuitira kuti vadzidzi vagone kuona poindi yekubuda nguva dzese. Iyi nharaunda inokurudzira pfungwa yesarudzo uye agency pamusoro pemuviri wako, zvinova izvo chaizvo izvo kushungurudzwa pabonde kunotora kubva kuvakadzi, Campbell anodaro.

Pane zvakawanda zvekutsvaga kutsigira iyo yoga kurapa simba. Imwe ongororo yakawana kuti kushungurudzika-kuziviswa iyo yoga tsika yaive inoshanda kupfuura chero kumwe kurapwa, kusanganisira yega uye yeboka kurapa zvikamu, mukuderedza zvisingaperi zvePTSD zviratidzo zvenguva refu. Kubatanidza izvo zvekufema, zvinoita, uye kufunga mune yakapfava, yekufungisisa iyo yoga tsika inoitirwa kune vanotambura vanotambura inobatsira vapenyu kuti vadzoke zvakare nemiviri yavo nemanzwiro, sekutsvaga.

"Kushungurudzwa pabonde kunoita kuti urasikirwe zvakanyanya nekudzora muviri wako, saka tsika inobvumidza iwe kuti uite mutsa iwe pachako uye nemuviri wako yakakosha," anodaro Rhodes.

Kudzidza Kuzvidzivirira Unyanzvi

Vapukunyuki vanowanzonzwa vanyaradzwa, zvese panguva yekurwiswa uye dzimwe nguva makore mushure, ndosaka makirasi ekuzvidzivirira, seaya epaIMPACT, achikurudzira vakadzi kuti vazvimiririre ivo nevamwe vakadzi. Mumwe asingazivikanwe akararama mukushungurudzwa kwehudiki uye kudzokororwa kwepabonde kubva kuna muzvinafundo kuti zvaive zvisati zvaitika iye abatanidza kuzvidzivirira pamwe nemamwe maitiro ekurapa kuti akawana mukana wekutora simba raakange abiwa kubva kwaari, kutanga nekumuwana izwi.

Chikamu chekutanga chekirasi paIMPACT chiri kushevedzera kuti "kwete," kuti uwane izwi iro mumuviri wako, uye kuburitswa kwekutaura kweadrenaline ndiko kunofambisa chikamu chose chemuviri chekirasi. "Kune vamwe vanopona, ichi ndicho chikamu chakaomesesa chekirasi, kudzidzira kuzvimiririra, kunyanya kana adrenaline iri kumhanya nehurongwa hwako," anodaro Meg Stone, director director weIMPACT Boston, chikamu cheTriangle.

Inopa simba yekuzvidzivirira kirasi paIMPACT Boston.

Tevere, iyo IMPACT murairidzi anotora vadzidzi kuburikidza nemhando dzakasiyana dzezviitiko, kutanga neyakajairwa "mutorwa mumugwagwa" muenzaniso. Vadzidzi vanodzidzawo maitiro ekuita kana mumwe munhu ari mukutambudzika, uye vozoenda kune mamwe marongero akajairika, sekamuri yekurara.

Nepo mamiriro akafananidzwa echisimba angaite senge anokonzeresa (uye anogona kunge ari evamwe), Dombo rinoti IMPACT inobata kirasi yega yega neyakajeka, inoshungurudza-ruzivo protocol."Chimwe chezvinhu zvakakosha zvesimba rekuzvidzivirira kirasi ibasa rakaiswa kune iye anoita mhirizhonga," anodaro Stone. "Uye hapana munhu anotarisirwa kupedzisa kurovedza muviri kana vasina kugadzikana."

Kusimbisa Chimiro

Kudzokera kumagariro enguva dzose chinhu chakakosha chekupora-uye kugwinya kunogona kubatsira. Telisha Williams, bass player uye muimbi weNashville folk band Wild Ponies, akapona makore ekumbunyikidzwa pabonde kwevana, anovimba nekumhanya kurwisa kunetseka uye kushushikana.

Williams akatanga kumhanya muna1998, ndokuenderera mberi nemarathon yake yekutanga muna2014 uyezve mamaira mazana maviri eBourbon Chase relay, achiti danho rega rega raakamhanya raive nhanho imwe padhuze nekupora. "Mvumo yekumisikidza-uye kuzadzisa zvibodzwa zvakandibatsira kutanga hupenyu hwakanaka," anodaro Williams. Ndizvo zvimwe zvezvinhu zvakashandura hupenyu hwake, anodaro, uye zvakamupa simba rekugovera nyaya yake kune mamwe makonzati ake. (Anowedzera kuti pane nguva dzose pane mupukunyuki mumwe chete muvateereri anouya kwaari pashure uye anomutenda nokuda kwekukurudzira kwake.)

Kuna Reema Zaman, munyori weOregon-akavakirwa, mutauri, uye murairidzi wekushungurudzika, kugwinya uye kudya kunovaka muviri zvaive zvakakosha pakupora. Kukura muBangladesh, akarwiswa nemunin'ina uye nekushungurudzwa nevadzidzisi nevasingazive mumugwagwa. Ipapo, atamira kuU.S. kukoreji, akabatwa chibharo pazera ramakore 23. Nekuti akange asina mhuri kuUS panguva iyoyo, uye akasarudza kusatora danho repamutemo sekusaisa njodzi chinzvimbo chevisa kana basa, aizvivimba chete pakurapa, kunyanya tsika dzake dzezuva nezuva dzekumhanya mamaira manomwe, kudzidziswa simba , uye kudya uchiziva. "Ivo vakaita sekunamata kwandiri," Zaman anodaro. "Kugwinya ndiyo nzira yangu yekuumba kugadzikana, kugadzikana, uye kuzvimirira munyika ino," anodaro. "Tinofanira kuzvipira pachedu kusimuka, nekuita zvinhu zvinosimbisa kukwanisa kwedu kurarama, kuporesa, uye kufamba kubva kune rimwe zuva kuenda kune rimwe."

Kudzorera Zvepabonde

"Kupora kazhinji kunosanganisira kudzoreredza hunhu hwako, kusanganisira kudzoreredza kodzero yekuita sarudzo dzepabonde, kuita hunhu hwepabonde hwaunosarudza, uye kukudza hunhu hwako hwepabonde," anodaro Draucker.

Vamwe vakapona vakatendeukira kune yakasarudzika mitambo yekuita se burlesque uye pole dhanzi yeiyi pfungwa yekudzoserwa. Kunyangwe paine fungidziro yekuti zviitiko izvi zvinongowanikwa kuzadzisa maziso echirume, "izvi hazvigone kubva pachokwadi," anodaro Gina DeRoos, akapona mukushungurudzwa pabonde kwevana, murapi wekusimbisa muviri, uye Reiki murapi muManteca, California. “Pole dance inodzidzisa madzimai mabatirwo avangaite nemiviri yavo pamwero wekuda kunzwa kuda miviri yavo kuburikidza nekufamba,” anodaro. Makore ekurapwa kweakakonzera PTSD, husiku, uye kuvhunduka, izvo zvaakange achine makore makumi maviri mushure mekurohwa kwake kwekutanga, zvaive zvakakosha mukurapa kwake kwenguva refu, anogoverana. Asi kwaive kutamba kwacho kwakamubatsira kuti atangezve kuzvida uye kuzvibvuma.

Telisha Williams ane maonero akafanana. Kumhanya uye dzimwe dzese tsika dzakanaka dzaimupa kuriritira zuva nezuva, asi chimwe chinhu chaishayikwa mukunaya kwake kwenguva refu kubva mukushungurudzwa pabonde kwevana, izvo zvakamutorera makore mazhinji kuburitsa nekutsvaga kurapwa. "Sei ndisingakwanise kuda muviri wangu?" akashamisika. "Ndakanga ndisingakwanise kutarisa muviri wangu uye ndione 'sexy'-yakanga yakaita seyakavharwa." Rimwe zuva, akapinda mukirasi yekutamba yeburlesque muNashville, uye akabva atanga kunzwa rudo-mudzidzisi akakumbira vadzidzi kuti vawane chimwe chinhu chakanaka pamusoro pemiviri yavo mukirasi yega yega, pane kutora nzira yekunyomba kana yekusekesa yekufamba kwavaiita. munzvimbo. Williams aive akapindwa muropa, uye kirasi yakava nzvimbo yekutizira. Akabatana makumi maviri nemana evhiki burlesque yekudzidzira chirongwa chakazoguma nekuita, kwakapfekedzwa nezvipfeko, uye yake yega choreography, yakaiswa kune dzimwe dzenziyo dzeWild Poni. "Pakupera kwekuita ikoko, ndakamira pachikuva uye ndakanzwa simba kwazvo munguva iyoyo, uye ndaiziva kuti ndaisafanira kudzokera kusava nesimba iro zvakare," anodaro.

Kukosha Kwekuzvitarisira

Chimwe chikamu chekuda-rudo? Kuratidza mutsa kumuviri wako zuva nezuva. Chimwe chinhu chinobatsira pakupora “kuita tsika yekuzvichengeta, kusiyana nekuzviranga kana kuzvikuvadza,” anodaro Rhodes. Mangwanani mushure mekunge Reema Zaman abatwa chibharo, akatanga zuva rake nekunyora tsamba yerudo kwaari uye akazviita zvechitendero kubva ipapo.

Kunyangwe nemaitiro akasimbisa aya, Zaman anobvuma kuti anga asiri kugara munzvimbo ine hutano. Kubva pamakore gumi nemashanu kusvika pamakore makumi matatu, akarwa nekusagadzikana kwekudya uye kuwandisa muviri, achishandira kumufananidzo wekukwana uyo waaitenda kuti wakanakira kuita kwake uye modhi basa. "Ndakagara ndiri munjodzi yekuzvizembera pachangu zvakanyanya-ndaida kunyatso kukoshesa izvo zvandaikwanisa kupihwa nemuviri wangu pane kungovimba naye kasingaperi," Zaman anodaro. "Ndakatanga kuona kuti pamwe ndakanga ndichiri kubata mamwe maitiro asina kupora, uye izvo zvaiita senge kuzvikuvadza uye kuranga maitiro erunako." Mhinduro yake yaive yekunyora memoir, Ndiri Wenyu, bhuku rekurapa kubva mukukuvara uye kuzvikuvadza, kwaari uye kune vamwe, pazera ramakore makumi matatu. Kuendesa nyaya yake kunze uko pane peji uye kufunga nezverwendo rwake semupukunyuki kwakamutendera kuti awedzere hukama hwakanaka nechikafu uye kurovedza muviri uye tenda kushinga kwake uye kushinga nhasi.

Nzira yekudzoka haina mutsetse kana nyore. "Asi vapukunyuki vanobatsirwa zvakanyanya nezviito zvinoita kuti kugona kwavo kuzvitarisira nehunyoro, uye nekuvasarudzira own miviri,” anodaro Rhodes.

Kana iwe kana mumwe munhu waunoda akambosangana nemhirizhonga yepabonde, fonera nhare yeNational Sexual Assault Hotline yemahara, yakavanzika panhamba dzinoti 800-656-HOPE (4673).

Ongororo ye