Pamene mukuchira ku kuvutika maganizo, kodi mumamva ngati kuti malingaliro amdima amenewo akubwerera m'moyo wanu? Ndikumvetsa momwe zimakhalira zokhumudwitsa komanso zokhumudwitsa. Koma chofunika kwambiri chomwe muyenera kudziwa ndichakuti ichi si vuto lanu kapena kufooka kwanu. Kuvutika maganizo ndi vuto lomwe lingachitike kangapo m'moyo wanu. Choncho musadandaule, simuli nokha. Tiyeni tiwone bwino vutoli ndi momwe mungathanirane nalo.
Kodi mumadziwa bwanji nthawi yomwe kuvutika maganizo kukubwerera? (zizindikiro zoyambirira)
Zizindikiro za kuvutika maganizo zimatha kusiyana kwambiri malinga ndi munthu. Ganizirani nthawi yomaliza yomwe mudamva kuvutika maganizo. Imeneyi ndiyo njira yabwino yodziwira zizindikiro zanu zoyambirira. Muthanso kufunsa abale anu ndi anzanu kuti, "Kodi mwaona china chake chosiyana posachedwapa?"
Kumbukirani, ngati mukumva chisoni komanso kupsinjika maganizo kwa milungu yoposa iwiri ndipo izi zikukhudza zochita zanu za tsiku ndi tsiku, kungakhale kubwereranso ku kuvutika maganizo.
Izi ndi zina mwa zizindikiro zoyambirira zodziwika bwino.
| Gulu la makhalidwe | Zinthu zomwe zingathe kumveka |
|---|---|
| Kusintha kwa maganizo | Kumva chisoni kapena kukwiya nthawi zonse. Kutaya chidwi ndi zinthu zomwe munkakonda kale. Kumva ngati malingaliro anu "sali bwino." |
| Kusintha kwa thupi | Kutopa. Kusintha kwatsopano kwa tulo kapena kudya (kugona kwambiri/kusagona mokwanira, kudya kwambiri/kusafuna kudya). Kupweteka kosamveka bwino m'thupi. |
Ngati mukukumana ndi zizindikiro izi, chonde musazinyalanyaze. Chinthu chabwino kwambiri choti muchite ndikulankhula ndi dokotala wa banja lanu, katswiri wa zamaganizo, kapena katswiri wa zamaganizo mwamsanga ndikuyambanso kulandira chithandizo.
Kodi kuvutika maganizo kungalepheretsedwe kubwereranso?
Inde, mpaka pamlingo winawake tingathe kuyesetsa kupewa izi. Njira yabwino yochitira zimenezi ndikudzisamalira bwino. Mwachidule , kudzisamalira .
- Imwani mankhwala anu monga mwalangizidwira: Ngakhale mutakhala bwino, imwani mankhwala omwe dokotala wanu wakupatsani monga mwalangizidwira, kwa nthawi yonse. Izi ndizofunikira kwambiri.
- Pitani ku chithandizo chamankhwala: Musaphonye nthawi yanu yokumana ndi chithandizo chamankhwala.
- Gonani bwino: Kugona mokwanira ndikofunikira kwambiri pa thanzi la maganizo.
- Kuchita Masewera Olimbitsa Thupi: Chitani masewera olimbitsa thupi tsiku lililonse. Ngakhale kungoyenda kokha ndikokwanira.
- Idyani bwino: Idyani zakudya zopatsa thanzi.
- Pewani mowa ndi mankhwala osokoneza bongo: Izi zingapangitse kuti kuvutika maganizo kukhale koipitsitsa.
- Chepetsani kupsinjika maganizo: Sinthani kupsinjika maganizo pogwiritsa ntchito zinthu monga kusinkhasinkha, yoga, kulemba nkhani m'magazini, komanso kumvetsera nyimbo zomwe mumakonda.
Nthawi zina zinthu monga mavuto a kuntchito kapena mikangano ya m'banja zingayambitsenso kuvutika maganizo kwanu. Ngati mukufuna kusintha kwakukulu, monga ntchito yatsopano, dziwani zimenezo. Panthawi imeneyi, tengani nthawi yopumula ndikuchita zomwe mumakonda. Komanso, musazengereze kupempha thandizo kwa anzanu, abale anu, ndi gulu lanu la chithandizo.
Kodi mankhwala otani a kuvutika maganizo kobwerezabwereza?
Kuti mupewe kuvutika maganizo kapena kuipiraipira, muyenera thandizo la dokotala. Pali njira zingapo zochiritsira, nthawi zina zimagwiritsidwa ntchito pamodzi.
Chithandizo cha mankhwala (Mankhwala Oletsa Kuvutika Maganizo)
Dokotala wanu angakulembereni mankhwala ochepetsa nkhawa. Ngati mukumwa kale mankhwala, akhoza kusintha mlingo kapena kukusinthani ku mankhwala ena.
| Mtundu wa mankhwala (dzina la Chingerezi) | Kufotokozera kosavuta |
|---|---|
| Zoletsa Kubwerezabwereza kwa Serotonin (SSRIs) Zosankha | Ndi mtundu wa mankhwala omwe amagwiritsidwa ntchito kwambiri pakali pano ndipo alibe zotsatirapo zoyipa zambiri. |
| Serotonin ndi Norepinephrine Reuptake Inhibitors (SNRIs) | Mtundu wa mankhwala omwe amakhudza mankhwala angapo a muubongo. |
| Ma Tricyclics ndi MAOIs | Mankhwalawa ndi akale. Ngakhale kuti akadali othandiza, kugwiritsa ntchito kwawo kuli kochepa chifukwa cha kuchuluka kwa zotsatirapo zake. |
Nthawi zina, dokotala wanu angaphatikize mankhwalawa ndi mankhwala ena (monga mankhwala oletsa kukhumudwa).
Chithandizo cha maganizo
Timatchanso izi kuti "kulankhulana." Zimakuthandizani kumvetsetsa mavuto anu, makamaka mavuto atsopano omwe apangitsa kuti kuvutika maganizo kwanu kubwererenso. Njira ziwiri zomwe zimagwiritsidwa ntchito kwambiri ndi izi:
- Chithandizo cha Maganizo ndi Khalidwe (CBT): Izi zimakuphunzitsani kuzindikira malingaliro oipa ndi machitidwe omwe amayambitsa kuvutika maganizo kwanu ndikulowa m'malo mwake ndi malingaliro ndi zochita zenizeni komanso zathanzi.
- Chithandizo cha Pakati pa Anthu (IPT): Chithandizochi chimakuthandizani kuthetsa mavuto omwe mukukumana nawo ndi ena, zomwe zingayambitse kuvutika maganizo.
Mankhwala ena
Ngati kuvutika maganizo kuli kwakukulu, kukuika moyo pachiswe, kapena sikuyankha mankhwala, madokotala angakulangizeni njira zina zochiritsira.
- Chithandizo cha Electroconvulsive Therapy (ECT): Izi zimachitika pansi pa anesthesia wamba. Akuganiza kuti zimathandiza kusintha ntchito ya ubongo ndikuwonjezera magwiridwe antchito a ziwalo za ubongo zomwe zimalamulira malingaliro.
- Mankhwala ena othandizira ubongo: Vagus Nerve Stimulation (VNS) ndi Repetitive Transcranial Magnetic Stimulation (rTMS) amagwiritsidwanso ntchito.
Kodi mungadzithandize bwanji?
Pamene mukulandira chithandizo, pali zinthu zomwe mungachite kuti mudzithandize. Kuvutika maganizo si chinthu chomwe "mungachiiwale," koma mungachite zinthu zina kuti muwongolere momwe mukumvera komanso momwe mukumvera.
Chofunika kwambiri ndikuyembekezera kuti maganizo anu adzasintha pang'onopang'ono, osati nthawi imodzi. Kuleza mtima n'kofunika kwambiri.
Nazi zina zomwe zingakuthandizeni:
- Khalani achangu, chita masewera olimbitsa thupi.
- Yesani kuchita chinthu chomwe munkachikonda kale. Pitani mukaonere kanema, pitani ku masewera amasewera.
- Khazikitsani zolinga zazing'ono zomwe mungathe kuchita. Gawani ntchito zazikulu m'zigawozigawo, ziike patsogolo, ndipo chitani zomwe mungathe kuchita popanda kukakamizidwa.
- Yesetsani kukhala ndi nthawi ndi anthu ena.Lankhulani ndi mnzanu wodalirika kapena wachibale wanu za zomwe zili mumtima mwanu. Musakhale nokha, lolani ena akuthandizeni.
- Yembekezerani kupanga zisankho zazikulu monga ukwati, chisudzulo, kapena kusintha ntchito mpaka mutamva bwino. Musanapange zisankho zotere, lankhulani ndi munthu amene amakudziwani bwino ndipo angakupatseni maganizo osakondera.
- Maganizo oipa ndi mbali ya kuvutika maganizo. Kumbukirani, pamene kuvutika maganizo kwanu kukukulirakulira mukalandira chithandizo, maganizo abwino adzalowa m'malo mwake.
Uthenga Wopita Nawo Kunyumba
- Kubwerera m'mbuyo ndi chinthu chachibadwa. Sikuti ndi kufooka kapena kulephera kwanu.
- Dziwani zizindikiro zoyambirira za kubwereranso m'thupi (chisoni, kusakhazikika maganizo, kusintha kwa tulo/kudya).
- Ngati mukukumana ndi zizindikiro izi, musataye nthawi ndipo pitani kwa dokotala nthawi yomweyo.
- Kumwa mankhwala monga momwe mwalangizidwira, kupita ku uphungu, ndikukhala ndi moyo wathanzi (kugona, kuchita masewera olimbitsa thupi, kudya bwino) kumathandiza kwambiri kuti munthu asabwererenso ku matendawa.
- Simuli nokha. Kupempha thandizo ndi chizindikiro cha mphamvu.
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