Yadda Masu Tsallake -tsallaken Jima'i Suna Amfani Da Lafiya A Matsayin Sassautawarsu

Wadatacce

• Ƙarfafa Jiki da Hankali
• Koyon Kwarewar Kai
• Ƙarfafa tsarin yau da kullun
• Dawo Da Jima'i
• Muhimmancin Kula Da Kai
• Bita don

Motsi na Me Too ya fi hashtag: Yana da mahimmanci tunatarwa cewa cin zarafin jima'i abu ne mai mahimmanci, sosai matsala mai yawa. Don sanya lambobi a cikin hangen nesa, 1 cikin mata 6 sun fuskanci yunƙurin ko kammala fyade a rayuwarsu, kuma cin zarafin jima'i yana faruwa kowane sakan 98 a Amurka (Kuma waɗannan su ne kawai shari'o'in da aka ruwaito.)

Daga cikin wadanda suka tsira, kashi 94 cikin dari suna fuskantar alamun PTSD bayan harin, wanda zai iya bayyana kansa ta hanyoyi da dama, amma sau da yawa yana shafar dangantakar mace da jikinta. Alison Rhodes, Ph.D., ma'aikacin jinya na asibiti da rauni da kuma masanin farfesa a Cambridge, Massachusetts.

Ko da yake hanyar dawowa tana da tsayi kuma mai wahala, kuma babu wata hanyar da za ta iya magance irin wannan rauni, yawancin waɗanda suka tsira suna samun kwanciyar hankali cikin dacewa.

Ƙarfafa Jiki da Hankali

Claire Burke Draucker, Ph.D., R.N, farfesa na Nursing Health Nursing a Jami'ar Indiana - Jami'ar Purdue Indianapolis ta ce "Warkarwa daga cin zarafin jima'i sau da yawa yana haifar da dawo da tunanin mutum." "Wannan lokaci sau da yawa yana zuwa daga baya a cikin tsarin farfadowa bayan da mutane suka sami damar aiwatar da raunin da ya faru, fara fahimtarsa, da fahimtar tasirin da ya shafi rayuwarsu."

Yoga na iya taimakawa a wannan matakin. Mata a cikin mafaka na tashin hankali na gida da cibiyoyin al'umma a ko'ina cikin New York City, Los Angeles, sassan jihar New York, da Connecticut suna juyawa zuwa Exhale zuwa Inhale, wata ƙungiya mai zaman kanta da ke ba da yoga ga waɗanda suka tsira daga tashin hankalin cikin gida da na jima'i. Azuzuwan, waɗanda wasu ke koyarwa ta hanyar lalata da waɗanda suka tsira daga cin zarafi na gida, suna sanya ɗalibai cikin kwanciyar hankali ta hanyar amfani da harshen gayyata don tafiya sannu a hankali ta cikin magudanar ruwa, kamar "Ku haɗa ni [cika blank] tsayawa, idan hakan yana jin daɗin ku, ko " Idan kuna son kasancewa tare da ni, za mu kasance a can don numfashi uku, ”in ji Kimberly Campbell, babban darektan Exhale zuwa Inhale, malamin yoga, kuma mai ba da shawara na rigakafin tashin hankali na gida.

Ana yin la’akari da masu jawo hankali a kowane aji. Mai koyarwa ba ya yin gyaran jiki ga yanayin ɗaliban. An tsabtace muhalli a hankali-ajin yana tsit, ba tare da wani kiɗan mai jan hankali ba, ana kunna fitilu, da tabarma duk suna fuskantar ƙofar don ɗalibai su ga wurin fita a kowane lokaci. Wannan muhallin yana ƙarfafa jin daɗin zaɓi da wakilci akan jikin ku, wanda shine ainihin abin da cin zarafin jima'i ke ɗauka daga mata, in ji Campbell.

Akwai bincike da yawa don tallafawa ƙarfin warkarwa na yoga. Studyaya daga cikin binciken ya gano cewa aikin yoga da aka sanar da rauni ya fi tasiri fiye da kowane magani, gami da zaman zaman lafiyar mutum da ƙungiyar, don rage alamun PTSD na dogon lokaci. Haɗuwa da abubuwan numfashi, fasali, da tunani a cikin ladabi, aikin yoga na tunani wanda aka tsara don masu fama da rauni yana taimaka wa waɗanda suka tsira su sake haɗuwa da jikinsu da motsin zuciyar su, a cewar binciken.

"Yin jima'i yana haifar da babbar asarar iko a jikinka, don haka al'adar da ke ba ka damar yin alheri ga kanka da jikinka yana da mahimmanci," in ji Rhodes.

Koyon Kwarewar Kai

Wadanda suka tsira sau da yawa suna jin shiru, duka a lokacin farmakin da kuma wasu lokuta bayan shekaru, wanda shine dalilin da yasa azuzuwan kare kai, kamar waɗanda ke cikin IMPACT, ke ƙarfafa mata su nemi shawarar kansu da sauran mata. Wata da ba a bayyana sunanta ba daga cin zarafin yara da kuma cin zarafi da wani farfesa ya yi mata ta bayyana cewa, sai da ta hada kariyar kai da sauran ayyukanta na jiyya, ta samu damar karbe ikon da aka sace mata, inda ta fara gano ta. murya.

Kashi na farko na aji a IMPACT yana ihu "a'a," don samun kalmar a cikin jikin ku, kuma sakin adrenaline na magana shine abin da ke motsa dukkan ɓangaren aji na aji. Meg Stone, babban darektan IMPACT Boston, wani yanki na Triangle ya ce "Ga wasu waɗanda suka tsira, wannan shine mafi wahala a cikin aji, samun horon bayar da shawarwari da kanku, musamman lokacin da adrenaline ke gaggawar shiga cikin tsarin ku."

Ƙarfafa ƙarfin kare kai a IMPACT Boston.

Na gaba, malamin IMPACT yana ɗaukar ɗalibai ta fannoni daban -daban, farawa da misali "baƙo akan titi" misali. Dalibai kuma suna koyon yadda ake mayar da martani lokacin da wani ke cikin damuwa, sannan su ƙaura zuwa wuraren da aka saba da su, kamar ɗakin kwana.

Yayin da yanayin tashin hankali da aka kwaikwayi na iya zama abin ban sha'awa (kuma yana iya zama ga wasu), Stone ya ce IMPACT yana kula da kowane aji tare da takamaiman, yarjejeniya da aka sanar da rauni. Stone ya ce "Daya daga cikin mahimman fasalulluka na karfafawa ajin kare kai shine alhakin da aka dora wa wanda ya yi tashin hankali," in ji Stone. "Kuma babu wanda ake tsammanin zai kammala atisayen idan bai ji dadi ba."

Ƙarfafa tsarin yau da kullun

Komawa zuwa tsarin yau da kullun wani muhimmin sashi ne na murmurewa-kuma motsa jiki na iya taimakawa. Telisha Williams, ɗan wasan bass kuma mawaƙa na ƙungiyar jama'a ta Nashville Wild Ponies, wanda ya tsira daga shekaru na lalata da yara, ya dogara da gudu don magance damuwa da damuwa.

Williams ta fara tsere a 1998, kuma ta ci gaba da tseren gudun fanfalaki na farko a 2014 sannan kuma gudun mita Bourbon Chase mai nisan mil 200, tana mai cewa kowane mataki da ta yi ya kai mataki daya kusa da murmurewa. "Izinin kafawa da cimma buri ya taimaka min wajen kafa salon rayuwa mai lafiya," in ji Williams. Wannan na daya daga cikin abubuwan da suka canza rayuwarta, in ji ta, kuma ya ba ta damar ba da labarinta a wasu shagulgulanta. (Ta kara da cewa koyaushe akwai aƙalla wanda ya tsira a cikin masu sauraro wanda ke zuwa kusa da ita daga baya kuma ya gode mata don ba da shawara.)

Ga Reema Zaman, marubuci mai tushen Oregon, mai magana, da kocin rauni, dacewa da abinci mai gina jiki sune mahimman abubuwan farfadowa. Lokacin da ta girma a Bangladesh, wani dan uwanta ya ci zarafinta kuma malamai da baƙon da ba a sani ba suna cin zarafinta a kan titi. Bayan haka, bayan ta koma Amurka don kwaleji, an yi mata fyaɗe lokacin tana da shekaru 23. Saboda ba ta da dangi a Amurka a lokacin, kuma ta zaɓi kada ta ɗauki matakin doka don kada ta ɓata matsayin biza ko aikinta, ta dogara da kanta kawai don warkarwa, musamman al'adunta na yau da kullun na gudu mil 7, ƙarfin ƙarfi , da cin abinci mai hankali. "Suna kama da ruhaniya a gare ni," in ji Zaman. "Fitness ya kasance hanyata don ƙirƙirar kwanciyar hankali, tsakiya, da 'yancin kai a wannan duniyar," in ji ta. "Dole ne mu ba da kanmu ga tashin kanmu, ta hanyar yin abubuwan da za su ciyar da rayuwarmu, warkarwa, da motsawa daga wannan rana zuwa wata."

Dawo Da Jima'i

Draucker ya ce "Maidowa sau da yawa ya haɗa da dawo da sha'awar jima'i, gami da dawo da haƙƙin yanke shawara na jima'i, shiga cikin halayen jima'i na zaɓin ku, da girmama matsayin ku na jinsi da jinsi," in ji Draucker.

Wasu waɗanda suka tsira sun juya zuwa ƙarin ayyukan motsa jiki na sha'awa kamar burlesque da rawan sanda don wannan ma'anar sakewa. Duk da ra'ayoyin cewa waɗannan ayyukan sun wanzu ne kawai don cika kallon maza, "wannan ba zai iya kasancewa daga gaskiya ba," in ji Gina DeRoos, wanda ya tsira daga cin zarafin yara, malamin motsa jiki, da mai warkar da Reiki a Manteca, California. "Rawar Pole tana koya wa mata yadda ake hulɗa da jikinsu a matakin sha'awa, da son jikinsu ta hanyar motsi," in ji ta. Shekarun jiyya don abubuwan da ke da alaƙa da PTSD, mafarki mai ban tsoro, da harin firgita, waɗanda har yanzu ta sami shekaru 20 bayan harin ta na farko, suna da mahimmanci a cikin dogon aikinta na warkarwa, ta raba. Amma rawar rawa ce ta taimaka mata ta sake gina son kai da yarda da kai.

Telisha Williams tana da irin wannan hangen nesa. Gudu da duk wasu halayenta masu kyau suna ciyar da ita daga rana zuwa rana, amma wani abu ya ɓace a tsawon lokacin da ta dawo daga lalata da yarinya, wanda ya dauki shekaru masu yawa don kwashe kayanta da kuma neman magani. "Me yasa ba zan iya son jikina ba?" ta yi mamaki. "Ban sami damar duba jikina ba don ganin 'sexy'- an katange shi." Wata rana, sai ta shiga ajin rawa na burlesque a Nashville, kuma nan da nan ta fara jin soyayya - malamin ya tambayi dalibai su sami wani abu mai kyau game da jikinsu a kowane aji, maimakon ɗaukar tsarin ban dariya ko ban dariya ga hanyar da suka motsa. a cikin sarari. An ƙulla Williams, kuma aji ya zama filin mafaka. Ta shiga shirin horo na mako 24 na burlesque wanda ya ƙare a cikin wasan kwaikwayo, cikakke tare da kayan ado, da nata na wasan kwaikwayo, wanda aka saita zuwa wasu waƙoƙin Wild Ponies. "A karshen wannan wasan kwaikwayon, na tsaya a kan mataki kuma na ji karfi sosai a wannan lokacin, kuma na san ba na bukatar komawa zuwa rashin samun wannan ikon," in ji ta.

Muhimmancin Kula Da Kai

Wani Layer na son kai? Nuna alheri ga jikin ku yau da kullun. Abu daya da ke ba da gudummawa ga warkarwa shine "shiga cikin aikin kula da kai, sabanin halin azabtarwa ko halayen cutar da kai," in ji Rhodes. Da safe bayan an yi wa Reema Zaman fyade, ta fara ranarta da rubuta wa kanta wasikar soyayya kuma ta yi hakan a addinance tun.

Ko da waɗannan ayyukan ƙarfafawa, Zaman ta yarda cewa ba koyaushe take kasancewa cikin koshin lafiya ba. Daga shekaru 15 zuwa shekaru 30, ta yi gwagwarmaya da cin abinci mara kyau da yawan motsa jiki, tana aiki zuwa hoton kamala wanda ta yi imanin ya dace da aikinta na ƙira. "A koyaushe ina cikin haɗarin dogaro da kaina sosai-Ina buƙatar gaske in yaba abin da jikina zai iya ba ni maimakon dogaro da ita, akai-akai," in ji Zaman. "Na fara fahimtar cewa wataƙila har yanzu ina riƙe da wasu alamun rauni na rashin lafiya, kuma hakan yana daɗaɗawa azaman cutar da kai da azabtar da ƙa'idodin kyau." Amsar ta ita ce ta rubuta abin tunawa, Ni naki ne, Littafin jagora don warkarwa daga rauni da cutar da kai, don kanta da kuma wasu, a cikin shekaru 30. Samun labarinta a can a kan shafin da kuma yin tunani game da tafiya a matsayin mai tsira ya ba ta damar haɓaka dangantaka mai kyau tare da abinci da motsa jiki da kuma motsa jiki. yaba da jajircewa da karfin gwiwa a yau.

Hanyar dawo da ita ba layika bane kuma ba mai sauƙi bane. "Amma wadanda suka tsira sun fi amfana da ayyukan da ke sauƙaƙe ikon su don kula da kansu ta hanya mai sauƙi, kuma suna zabar abin da suke so. nasa jikin, "in ji Rhodes.

Idan kai ko wani da kuke ƙauna ya ɗanɗana tashin hankali na jima'i, kira lambar kyauta, sirrin Hotunan Sexaukar Ƙarar Jima'i na Ƙasa a 800-656-HOPE (4673).

Bita don