Kuvutika maganizo sikungokhudza mankhwala okha! Kodi tiyeneranso kudziwa zinthu izi?

Pali zinthu zambiri zomwe zingakuthandizeni kuchepetsa nkhawa zomwe mumamva, kutanthauza kuvutika maganizo. Si zonse zomwe ndi mapiritsi. Ndondomeko yanu ya chithandizo ikhoza kuphatikizapo mankhwala. Koma ngati kuvutika maganizo kwanu sikuli koopsa kwambiri, mutha kupeza mpumulo wambiri kuchokera ku zinthu monga kusintha moyo wanu ndi upangiri. Koma kumbukirani, nthawi zonse ndikofunikira kulankhula ndi dokotala wanu ndikusankha njira yochizira yomwe ikuyenererani.

1. Kuchita masewera olimbitsa thupi - mankhwala a maganizo ndi thupi

Kuchita masewera olimbitsa thupi, makamaka masewera olimbitsa thupi omwe amakweza kugunda kwa mtima wanu, ndikwabwino kwambiri pochiza kuvutika maganizo. Mwachidule, kuchita masewera olimbitsa thupi kumawonjezera kuyenda kwa magazi kupita ku ubongo wanu. Kungathandizenso kupanga mankhwala ena a mu ubongo, monga mankhwala ena oletsa kuvutika maganizo.

Mungathe kuchita chilichonse chomwe mukufuna. Chingakhale chopepuka kapena champhamvu momwe mukufunira. Mwachitsanzo, kafukufuku wina adapeza kuti ngakhale kungoyenda mwachangu kwa mphindi 30, masiku 5 pa sabata, kunali kothandiza kwambiri kwa anthu omwe ali ndi vuto la kuvutika maganizo pang'ono mpaka pang'ono. Palibe cholakwika ndi kuchita zambiri kuposa zimenezo.

2. Kugona bwino usiku - mankhwala a maganizo ovutika

Kuvutika maganizo kungakupangitseni kuti musamagone mokwanira, ndipo kusagona mokwanira kungakupangitseni kuti mumve kupsinjika maganizo. Zili ngati vuto lalikulu. Ngati mukuvutika kugona, lankhulani ndi dokotala wanu. Angafune kukuyesani vuto lina, monga vuto la kupuma movutikira.

Komabe, pali kusintha kosavuta komwe mungapange pa moyo wanu komwe kungakubweretsereni zotsatira zabwino kwambiri. Tiyeni tiwone zomwe zili.

3. Magulu Othandizira - Muzimva ngati simuli nokha

Izi zingapangitse kusiyana kwakukulu. Mukalowa m'gulu lothandizira, mudzakumana ndi anthu omwe akukumana ndi mavuto omwewo ngati inu. "Magulu awa angakupangitseni kumva ngati simuli nokha. Imeneyo ndi gawo lofunika kwambiri pa njira yochizira," akutero akatswiri.

Si magulu onse omwe ali ofanana, kotero mungafunike kuyesa angapo mpaka mutapeza lomwe likukuthandizani. Musanalowe nawo, fufuzani zomwe zimayang'ana kwambiri, momwe msonkhano umachitikira nthawi zambiri, komanso momwe maphunziro a mtsogoleri amakhalira.

4. Uphungu - Tiyeni tikambirane zomwe zili m'maganizo mwathu ndikupeza mayankho.

Kulankhula ndi dokotala ndi njira yabwino yolankhulirana za mavuto anu ndikupeza mayankho atsopano. Kafukufuku wasonyeza kuti mitundu yambiri ya uphungu ingathandize kuchiza kuvutika maganizo. Mwachitsanzo:

• Chithandizo chamaganizo ndi khalidwe (CBT): Izi zimakuphunzitsani kuzindikira ndikusintha maganizo ndi zochita zomwe zingayambitse zizindikiro zanu.
• Chithandizo cha anthu:Zimatiphunzitsa njira zabwino zolankhulirana komanso kulumikizana ndi ena.
• Chithandizo chothetsera mavuto: Chimakupatsani luso lomwe mukufunikira kuti muzitha kusamalira bwino vuto lanu.

Chimene mlangizi wabwino amachita ndi kugwiritsa ntchito ukadaulo uliwonse womwe ulipo kwa iye malinga ndi zomwe akudziwa komanso luso lake ndikuwona momwe wodwalayo angachitire.

5. Chithandizo Chopepuka - Makamaka pa nthawi zina za kuvutika maganizo

Anthu ena amatha kukhala ndi vuto la kuvutika maganizo pamene masiku ali afupiafupi komanso usiku uli wautali, monga nthawi yachisanu. Izi zimatchedwa Seasonal Affective Disorder (SAD) . Pazochitika zotere, kugwiritsa ntchito bokosi la magetsi lopangidwa mwapadera kungathandize.

Izi zimaphatikizapo kuyimirira patsogolo pa bokosi lowala kwa mphindi pafupifupi 30 mutadzuka m'mawa. Kwa anthu omwe ali ndi SAD, chithandizochi chingakhale chothandiza ngati mankhwala oletsa kuvutika maganizo.

6. Kulimbikitsa Magnetic kwa Transcranial (TMS)

Madokotala amagwiritsa ntchito njira imeneyi pochiza matenda a kuvutika maganizo omwe sayankha mankhwala. Imagwiritsa ntchito mphamvu ya maginito. "Imabwezeretsa maukonde a mitsempha muubongo ndipo imawalola kuti agwirenso ntchito bwino," akutero madokotala.

Ngati mankhwala ena sanagwire ntchito, mutha kulankhula ndi dokotala wanu za ubwino ndi kuipa kwa izi. Mankhwalawa amachitikira ku ofesi ya dokotala, muli maso mokwanira. Nthawi zambiri mumakhala ndi mphindi 40, masiku 5 pa sabata, kwa milungu 4 mpaka 6. Mutha kumva mutu pang'ono mutatha kulandira chithandizo, koma mutha kuchita zinthu zanu zatsiku ndi tsiku monga mwachizolowezi.

7. Chithandizo cha Kutsekeka kwa Mtima ndi Mphamvu (ECT)

Ngati muli ndi vuto la kuvutika maganizo kwambiri lomwe silikugwirizana ndi mankhwala ena, dokotala wanu angakulangizeni chithandizochi.

Chithandizochi chimaperekedwa pansi pa anesthesia wamba, zomwe zikutanthauza kuti mukugona. Chifukwa chake mudzafunika munthu woti akuyendetseni kunyumba mukamaliza chithandizo. Pa nthawi ya ECT, dokotala amaika mphamvu yamagetsi yaying'ono kudzera mu ma electrode pamutu panu. Izi zimapangitsa kuti mugwere kwakanthawi mukamagona.

Nthawi zambiri zimatenga pakati pa chithandizo cha 6 ndi 12 kwa milungu ingapo. Nthawi zina zimagwiritsidwanso ntchito ngati "mankhwala osamalira" kuti zizindikiro zisabwererenso pambuyo poti kuvutika maganizo kwachepa.

ECT ingayambitse mutu, kusokonezeka m'mimba, kupweteka kwa minofu, komanso kuiwala kwakanthawi komwe kungapitirire nthawi yonse ya chithandizo.