Ngati muli ndi vuto la bipolar disorder , kugona kungakhale kovuta nthawi zina. Masiku ena simungagone kwa maola ambiri, ndipo masiku ena mumakhala ndi tulo tofa nato moti simungathenso kutuluka pabedi. Si vuto lanu lokha. Pali mgwirizano wamphamvu pakati pa vuto la bipolar disorder ndi tulo lathu. Choncho lero, tiyeni tikambirane za mgwirizanowu, ndi zomwe tingachite kuti tigone bwino.
Kodi matenda a bipolar amakhudza bwanji tulo?
Matenda a bipolar angakhudze tulo tathu m'njira zambiri. Nthawi zina, ngati muli ndi vuto la kugona lomwe limatenga milungu yoposa iwiri, likhoza kukhala chizindikiro cha vuto linalake lachipatala. Nazi zina mwa mavuto akuluakulu ogona omwe amagwirizanitsidwa ndi matenda a bipolar.
| Vuto la tulo | Mwachidule... |
|---|---|
| Kusowa tulo | Sindingathe kugona usiku, ndipo sindingathe kugona bwino. Ndicho chifukwa chake ndimadzimva wotopa kwambiri komanso wotopa tsiku lotsatira. |
| Kugona mopitirira muyeso (Hypersomnia) | Izi nthawi zambiri zimawoneka ngati muli ndi vuto la kuvutika maganizo lomwe limabwera ndi matenda a bipolar. Kaya mugone tulo totani, mumamva ngati simukupeza mokwanira, ndipo mumamva tulo tsiku lonse. |
| Kuchepa kwa kusowa tulo | Ichi ndi chizindikiro cha kusokonezeka maganizo. Ngakhale mutagona maola ochepa, mumakhala ndi mphamvu zogwira ntchito tsiku lonse popanda kutopa. |
| Kusintha kwa machitidwe ogona (Delayed Sleep Phase Syndrome) | Kusintha kwa nthawi ya thupi (circadian rhythm) kungayambitse kusowa tulo usiku komanso kugona kwambiri masana. |
| Kusagona bwino kwa REM | Maloto omwe amaoneka panthawi ya REM sleep akhoza kukhala omveka bwino, nthawi zina achilendo, komanso owopsa. |
| Kupuma movutikira | Matendawa amakhudza pafupifupi gawo limodzi mwa magawo atatu a anthu omwe ali ndi matenda a bipolar. Kupuma kumasiya kwakanthawi munthu akagona, zomwe zimapangitsa kuti azigona kwambiri masana komanso azitopa. |
Chofunika kwambiri n'chakuti kwa anthu atatu mwa anayi omwe ali ndi vuto la bipolar, vuto la tulo ndilo chizindikiro choyamba chakuti munthu akuyamba kudwala matenda amisala.
Nthawi zina, kusagona mokwanira chifukwa cha zinthu monga kugwira ntchito mopitirira muyeso komanso kuchedwa kwa jet kungayambitse matenda amisala kapena hypomania .
N’chifukwa chiyani kusagona mokwanira n’koopsa?
Munthu amene ali ndi vuto la bipolar disorder akataya tulo, sangamve kutopa ngati ena. Komabe, kugona pang'ono kumeneko kungakhale kovulaza kwambiri kwa inu. Mukataya tulo, zinthu ngati izi zingachitike:
- Kusintha kwa maganizo
- Matenda akuthupi, kutopa , kuvutika maganizo, kapena nkhawa kwambiri
- Kuvuta kuganizira kapena kupanga zisankho
- Kuwonjezeka kwa chiopsezo cha ngozi
Ngakhale panthawi yovuta komanso yovuta ya matenda a bipolar , tulo tingakhudzidwe. Mungakumane ndi zinthu monga:
- Kuda nkhawa kwambiri popanda chifukwa.
- Kuda nkhawa ndi tulo, ndikudabwa kuti "Kodi ndingagone usikuuno?"
- Kumva pang'onopang'ono komanso mochedwa masana.
- Kukhala ndi maganizo olakwika pa nkhani ya tulo .
Kodi tingatani kuti tigone bwino?
Kusokonezeka kwa tulo kungakupangitseni kukhala ndi maganizo oipa. Choncho, chinthu choyamba komanso chofunika kwambiri chomwe mungachite ndikulankhula ndi dokotala wanu za vutoli momasuka. Kusunga 'buku lolembamo za tulo' kungakuthandizeni kwambiri kuzindikira zinthu zonse zomwe zikukhudza tulo lanu.
Zinthu zofunika kuzilemba mu dayari yogona
Mukawonetsa dokotala wanu bukuli, iye angamvetse bwino za vuto lanu.
| Zinthu zofunika kuziganizira | N’chifukwa chiyani zimenezo n’zofunika? |
|---|---|
| Nthawi yoti mugone | Mukhoza kumvetsa kuopsa kwa kusowa tulo. |
| Kuchuluka kwa nthawi zomwe mumadzuka usiku | Zimathandiza kuyeza ubwino wa tulo. |
| Kugona usiku wonse | Mukhoza kudziwa ngati mukugona mokwanira. |
| Nthawi yoti mumwe mankhwala, khofi, mowa, ndi fodya | Popeza zinthuzi zimakhudza tulo mwachindunji, n'zotheka kuzindikira mitundu. |
| Kodi kuchita masewera olimbitsa thupi nthawi yanji komanso nthawi yanji | Ngakhale kuti kuchita masewera olimbitsa thupi n’kwabwino pogona, kuchita masewera olimbitsa thupi nthawi yogona kwambiri kungasokoneze tulo. |
Mankhwala ena a bipolar omwe mumamwa angayambitsenso kusokonezeka kwa tulo ngati zotsatirapo zake. Chifukwa chake, musasiye kumwa mankhwala anu kapena kusintha mlingo nokha. Nthawi zonse lankhulani ndi dokotala wanu ndipo funsani upangiri wake. Angasankhe kusintha mankhwala anu. Komanso, ngati muli ndi matenda ena, monga nyamakazi kapena mutu waching'alang'ala, musaiwale kuuza dokotala wanu za iwo.
Nthawi zina, kudzera mu mankhwala monga Cognitive Behavioral Therapy (CBT) , kusintha zochita zanu za tsiku ndi tsiku komanso momwe mumagona kungathandize kwambiri pakulamulira momwe mumamvera.
Zizolowezi zina zosavuta zomwe zimathandiza kugona
- Pewani kumwa khofi, tiyi, ndi mowa masana ndi madzulo.
- Sungani chipinda chanu chogona chili chamdima komanso chopanda phokoso momwe mungathere. Sungani kutentha koyenera komwe sikutentha kwambiri kapena kozizira kwambiri. Gwiritsani ntchito fani ndi zotchingira makutu ngati pakufunika kutero.
- Ngati zinthu monga kukodola kwa mnzanu zikukusokonezani tulo, kambiranani za vutoli ndipo pezani njira yothetsera vutoli.
- Kuchita masewera olimbitsa thupi, koma osati pafupi kwambiri ndi nthawi yogona. Kuchita masewera olimbitsa thupi masana kapena madzulo kungakuthandizeni kugona bwino.
- Chitani njira zopumulira.
- Siyani kuonera TV, ma laputopu, ndi mafoni osachepera ola limodzi musanagone. Kuwala kwawo kwabuluu kumasokoneza tulo.
- Anthu ena amaona kuti kungomva phokoso loyera kumbuyo kumawathandiza kugona.
Uthenga Wopita Nawo Kunyumba
- Pali mgwirizano wamphamvu pakati pa matenda a bipolar ndi tulo, ndipo mavuto ogona ndi gawo la matendawo.
- Kusintha kwadzidzidzi kwa tulo tanu (makamaka kutaya tulo) kungakhale chizindikiro cha misala yomwe ikubwera, choncho dziwani izi.
- Nthawi zonse lankhulani momasuka ndi dokotala wanu za mavuto ogona komanso mankhwala omwe mumamwa. Musapange zisankho nokha.
- Kukhala ndi makhalidwe abwino ogona (ukhondo wogona) kumathandizanso kwambiri polimbana ndi matenda a bipolar.
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