用创伤后应激障碍管理冲动行为

小组治疗时观察男女谈话
汤姆·默顿/盖蒂图片社

If you have PTSD,you may be at a greater risk to engage in a number of impulsive behaviors,如deliberate self-harm.因此,it can be important to learn 金莎手机投注站healthy ways of managing urges to engage in these behaviors.

Overview

Impulsive behaviors are those that occur quickly without control,规划,or consideration of the consequences of that behavior.冲动行为往往与直接的积极后果有关(例如,relief from emotional pain).然而,in the long-term,可能会产生一些负面后果,such as greater emotional distress or regret.

Common Serious Impulsive Behaviors

In considering your behaviors,考虑一下创伤后应激障碍常见的严重冲动行为.这些方法中有没有一种是你目前应付情感痛苦的方法??

  • 饮食失调
  • Alcohol abuse or binging (自我药疗
  • 药物滥用(处方或非法)
  • 自我伤害
  • Suicidal thoughts
  • 赌博

Coping Strategies

There are a number of coping strategies available for preventing impulsive behaviors.If you struggle with impulsive behaviors,尝试下面的一种(或全部)应对策略,看看你是否能更好地处理问题行为。

Distract Yourself

Urges to engage in impulsive behaviors may be very strong and hard to cope with.然而,these urges generally pass fairly quickly.因此,如果你在经历冲动时能分散自己的注意力,you may be able to sit with an urge until it passes.Fortunately,有很多健康的金莎手机投注站distraction strategies这可能有助于消除强烈的冲动或情感体验。

Involve your senses ingrounding techniques,basically a form of distraction,until you can replace impulsive behaviors with 金莎手机投注站healthier behaviors.

Replace Your Impulsive Behavior

Even though impulsive behaviors may lead to long-term problems,at the moment,他们是有目的的。For example,they may help you cope with emotional pain.因此,防止冲动行为的一种方法是找到另一种方法,金莎手机投注站healthier behavior that may serve that same purpose.金莎手机投注站可以替代冲动行为的健康行为包括:

试着找到一种健康的方式来缓解金莎手机投注站情绪上的痛苦,这种痛苦不会对你产生长期的负面影响。

找出负面后果

We tend to be driven by the short-term consequences of a behavior.That is,我们通常会重复目前对我们很有效的行为,不管他们的长期负面影响是什么。因此,it can be useful to increase your awareness of the long-term negative consequences of a behavior.One way to do this is by identifying the short- and long-term pros and cons of a behavior.

改变行为的后果

人们继续从事冲动行为,因为他们现在做了一些积极的事情(例如,消除焦虑或恐惧)。One way to reduce the likelihood of impulsive behavior is to take away its short-term positive effect.As soon as you engage in impulsive behavior,immediatelyconduct a chain analysisto connect with why you engaged in that behavior in the first place.在链式分析中,你试图把行为和后果之间的所有联系联系起来。Steps may include:

  • 确定要更改的行为。
  • 确定在你想要改变的行为之前发生了什么。
  • Evaluate your thoughts and feelings at that time.
  • 确定你的想法和感觉让你想做什么。
  • Consider the consequences that occurred.

这一过程将使你重新接触到你最初试图摆脱的所有情绪,并迫使你面对并在另一种情绪中应对它们,金莎手机投注站healthy way.当你不做冲动行为的时候,奖励自己也很有帮助。

Bottom Line

Impulsive behaviors can be very difficult to cope with;然而,这是可能的。Identify some impulsive behaviors that you would like to change,下一次当你注意到有一种冲动要从事这些行为时,try one of the coping strategies above.一开始可能很困难;然而,with every success,找到健康的治疗创伤后应激障碍的方法会变得越来越容易。金莎手机投注站其中一些策略可能包括:

Was this page helpful??