Tiyeni tiphunzire bwino za OCD: Kodi tingachotse bwanji malingaliro odzikuza ndi zochita zosatha?

Kodi mumadzipeza mukuchita zomwezo mobwerezabwereza pa moyo wanu watsiku ndi tsiku, kapena mukuvutika ndi lingaliro lomwelo? Tangoganizani, kuyang'ana chitseko mobwerezabwereza musanatuluke m'nyumba kuti muwonetsetse kuti chatsekedwa, kuchotsa chitsulo cholumikizira, kuchotsa kompyuta , kuzimitsa chitofu cha gasi, kapena kusamba m'manja pafupipafupi, zinthu ngati zimenezi nthawi zina zimatichitikiranso. Izi ndi njira zodzitetezera zomwe zimachitika nthawi zonse. Koma ngati zinthuzi sizikulamulirika , zikukwiyitsa, komanso zikukutopetsa tsiku lonse, ndipo simungathe kuziletsa, zomwe zingasokoneze zochita zanu za tsiku ndi tsiku? Ndiye kuti zingakhale matenda oopsa otchedwa OCD (Obsessive-Compulsive Disorder), omwe amakhudza moyo wanu. Tiyeni tiwone chomwe ichi kwenikweni chili, chifukwa chake chimachitika, komanso momwe mungachichotsere.

Kodi OCD (Obsessive-Compulsive Disorder) ndi chiyani? Maganizo okhwima ndi zochita zosatha!

OCD ndi matenda amisala . Mwachidule, imakupangitsani kukhala ndi malingaliro osalamulirika, olowerera (otchedwa obsessions ) omwe amakupangitsani kukhala ndi nkhawa kwambiri. Kenako mumamva kufunika kochita zinthu zina (zotchedwa compulsions ) kuti muchepetse nkhawa kapena chifukwa mukuopa kuti chinachake choipa chingakuchitikireni.

Maganizo odzikuza (maganizo odzikuza, osokoneza):

Izi ndi malingaliro, zithunzi, kapena kukayikira komwe kumabwera m'maganizo mwanu popanda chilolezo chanu, komwe kumabwera pafupipafupi, komwe kumakuvutitsani, komwe kumakuchititsani mantha kapena nkhawa yayikulu. Ngakhale simukufuna malingaliro awa, simungathe kuwachotsa ndipo amakuvutitsani.

Zitsanzo zina:

• Tangoganizani, Nimali akatuluka, amamva ngati ali paliponse.Majeremusi , kuti adzadwala. Sangathe kupirira lingaliro limenelo, amakhala ndi nkhawa zambiri, akuganiza kuti, "Inenso ndidzadwala, banja langa lidzadwalanso."
• Ngati Sameera akukayikira ngati anazimitsa chitofu cha gasi, anatseka chitseko, kapena anatseka zenera asanatuluke m'nyumbamo, sangathe kuchotsa kukayikirako m'maganizo mwake. Maganizo owopsa monga akuti, 'Ngati sindichita bwino, nyumbayo idzayaka moto, akuba adzabwera, chilichonse chidzawonongedwa chifukwa cha mlandu wanga' akupitirira kubwera.
• Kasuni akufuna kuti mabuku, mapeni, ndi mafayilo omwe ali pa desiki yake akhale molunjika, motsatira dongosolo lomwelo, mofanana . Ngati asuntha pang'ono, kapena ngati wina asintha dongosolo, amamva kusasangalala kwambiri, akuganiza kuti, 'Chilichonse chasokonekera, chinachake choipa chichitika tsopano, sindingathe kuthana ndi izi.'
• Nthawi zina Ravi amaganiza kuti adzapweteka munthu amene amamukonda, kapena kuti adzanena/adzachita china chake cholakwika, chosayenera, kapena china chake chomwe chidzapweteka munthu popanda kuwongolera. Maganizo amenewa akabwera m'maganizo mwake, amachita manyazi kwambiri, amaopa, komanso amamuipira.
• Chamari amakhulupirira kuti manambala ena (monga 13) ndi mitundu (monga yakuda) ndi 'osasangalatsa'. Ngati awona nambala imeneyo, kapena ngati akuyenera kuvala zovala zamtundu umenewo, amakhala ndi mantha komanso nkhawa yayikulu kuti chinachake choipa chidzawachitikira iwo kapena banja lawo tsiku limenelo.

Kukakamiza (Miyambo - zochita zomwe mukumva kuti mukukakamizidwa kuchita komanso zomwe simungathe kuziletsa):

Izi ndi zochita kapena miyambo yamaganizo yomwe mumachita kuti muchepetse nkhawa zomwe zimayambitsidwa ndi malingaliro odzikuza , mantha, kapena kupewa zinthu zoipa zomwe mukuganiza kuti zikuchitika, ngakhale nthawi zina mumaganiza kuti sizikumveka, koma mumamva kuti mukukakamizika kuzichita.

Zitsanzo zina:

• Koma Nimali , yemwe amaopa majeremusi, amatsuka m'manja mwake pafupifupi kasanu ndi kamodzi patsiku kuti achepetse nkhawa zake, nthawi zina kwa mphindi zingapo, mpaka manja ake atauma. Ngati sachita zimenezo, samva mpumulo. Akabwera kuchokera kunja, amatsukanso thupi lake, ndipo amatsuka zovala zonse zomwe adavala.
• Sameera , yemwe akukayikira za chitofu cha gasi ndi chitseko, akutuluka m'nyumbamo ndikukwera basi, akudabwa kuti, "Kodi ndazimitsa chitofu?" Akabwera kunyumba, amayang'ana chitofu, zitseko, ndi mawindo. Nthawi zina amachedwa kuntchito kapena paulendo wofunika chifukwa cha izi.
• Kasuni salola kuti desiki yake iwonongeke. Amakonza mabuku malinga ndi kutalika, mtundu, ndi chilembo. Izi zingatenge maola ambiri. Sakufuna kuchita china chilichonse mpaka "zitakhala bwino" ndendende.
• Ravi akakhala ndi maganizo oipa amenewo, amawerenga m'maganizo mwake kuti, "Musachite zimenezo, ndine munthu wabwino" pafupifupi nthawi zana ( mwambo wamaganizo ). Kapena, amachita chinthu chabwino chomwe amachita ngati chizolowezi (monga kubwereza vesi la Itipiso) kangapo kuti "athetse" lingaliro limenelo.
• Ngati muwona nambala yoipa, mudzakhala pamavuto., akuganiza 'zoiletsa', m'maganizo mwake akunena kuti nambala yomwe akuganiza kuti ndi nambala yake yamwayi kasanu ndi kawiri, kapena misewu yokhala ndi nambala imeneyo yatsegulidwa, kaya kutali bwanji.

Mu OCD, maganizo amenewa ( kutengeka maganizo ) ndi zochita ( kukakamizidwa ) zimagwidwa ndi vuto lopanikizika lomwe limaika maganizo ambiri pamavuto. Izi n'zosiyana kwambiri ndi kuyang'anira kapena kukonza zinthu mwachizolowezi. Chifukwa OCD imayambitsa kusokonezeka kwakukulu pa moyo wa tsiku ndi tsiku wa munthu, ntchito, ndi maubwenzi, ndipo nthawi zambiri amakhala akuganizira zinthuzi.

Nkhani yabwino ndi yakuti mankhwala monga Cognitive Behavioral Therapy ( CBT ) angathandize kuthetsa vutoli. Anthu ena angafunikenso kugwiritsa ntchito mankhwala .

Ngati mukumva ngati muli ndi zizindikiro izi, ndipo ngati moyo wanu ukusokonezeka chifukwa cha malingaliro osalamulirika komanso chilakolako chofuna kuchita zinthu, chinthu choyamba chomwe muyenera kuchita ndikulankhula ndi kholo kapena munthu wamkulu amene mumamudalira, dokotala , kapena mlangizi wa zaumoyo wamaganizo, kuti mudziwe zambiri za izi.

Mitundu yodziwika bwino ya kukonda zinthu mopitirira muyeso

Kuganizira kwambiri sikuti ndi maganizo okha, koma ndi maganizo ovutitsa, oyambitsa nkhawa , komanso ovuta kuwalamulira. OCD imapangitsa kuti maganizo amenewa azibwera m'maganizo mwanu nthawi zonse. Akhoza kukhala okhudza chilichonse, koma maganizo ofala kwambiri ndi awa:

• Kuopa kwambiri majeremusi , matenda, kuvulala kwa inu nokha kapena ena, komanso ngozi.
• Kuganizira pafupipafupi zinthu zomwe zimaonedwa kuti ndi zoipa, zoipa, zolakwika, kapena machimo malinga ndi chipembedzo kapena makhalidwe abwino.
• Kuda nkhawa kwambiri ngati zinthu zili bwino , zolunjika , motsatira dongosolo linalake, kapena " zolondola ."
• Kuganiza kuti mitundu kapena manambala ena ndi oipa kapena oipa, kapena kukhulupirira kuti ali ndi matanthauzo apadera achinsinsi .
• Kuopa kosalamulirika kuti chinthu choipa chomwe mukuganiza kuti chingachitike (monga munthu amene wachita ngozi) chidzachitikadi.

Mitundu yodziwika bwino ya kukakamizidwa

Kukakamiza ndi machitidwe kapena miyambo yamaganizo yomwe munthu yemwe ali ndi OCD amaona kuti ayenera kuchita, zomwe zimapangitsa kuti akhale ndi chilakolako champhamvu chochita zimenezo. Izi zitha kukhala zochita zenizeni kapena zochita zamaganizo.

Zitsanzo zina:

• Kusamba mobwerezabwereza (manja, thupi, zovala), kuyeretsa.
• Kufufuta zomwe mwalemba mobwerezabwereza, kulembanso, kuyambira pachiyambi.
• Kubwerezabwereza mawu, ziganizo, kapena mafunso m'maganizo kapena mokweza.
• Kuyang'ana mobwerezabwereza ngati chitseko chatsekedwa, magetsi azimitsidwa, chitofu cha gasi chazimitsidwa, china chake chili choyera, ndipo ntchito yamalizidwa bwino.
• Kukhudza, kugogoda, kapena kuponda pa chinthu mwanjira inayake, kapena kangapo.
• Kukhala ndi zinthu "zoyenera" m'dongosolo linalake, kuchita chilichonse motsatira mwambo winawake.
• Kupewa manambala, mitundu, malo, ndi anthu omwe amaonedwa kuti ndi opanda mwayi.

Kodi izi zimamveka bwanji kwa munthu amene ali ndi OCD?

Anthu ambiri omwe ali ndi OCD amamvetsetsa kuti kutengeka kumeneku ndi zochita zomwe amachita n’zopanda tanthauzo kwenikweni. Koma chifukwa cha OCD, amamva kukayikira kwambiri komanso kusatsimikizika. Ali ndi chilakolako champhamvu chochitapo kanthu. Amaganiza kuti china chake choipa chingachitike ngati sachita. Ngakhale poyamba amamva mpumulo pang'ono akachitapo kanthu, pang'onopang'ono zochitazo zimawonjezeka, nthawi ndi mphamvu zomwe zimagwiritsidwa ntchito pa izo zimawonjezeka. Koma malingaliro ovutitsa amenewo amabwereranso mobwerezabwereza. Iyi ndi nthawi yovutitsa ya OCD. M'malo moletsa OCD kuchitika, imangoipiraipira.

Munthu amene ali ndi OCD angavutike ndi maganizo ndi zochita zosokonezazi kwa ola limodzi patsiku. Amafufuza , kupanga, kuchotsa, kuwerengera, ndikuyambanso kachiwiri, mpaka atamva kuti "zonse zili bwino." Sakufunadi kuganizira zinthu izi kapena kuchita zinthuzi. Koma OCD imapangitsa kuti zikhale zovuta kuiwala maganizo awa osachitapo kanthu.

OCD ingakhudze pafupifupi mbali iliyonse ya moyo wawo. Ngakhale zinthu zosavuta monga kuvala diresi, kudya chakudya cham'mawa, ndi kuchita ntchito za kusukulu zingakhale zovutitsa.Zingakhale zovuta kupanga zisankho. OCD ingakupangitseni kuganiza kuti chisankho chimodzi chidzaletsa chinthu choipa kuchitika, kapena kuti chisankho china chidzayambitsa chinthu choipa kuchitika.

Munthu amene ali ndi OCD sangamvetse chifukwa chake amaganiza, amamva, kapena amachita zinthu mwanjira imeneyi. Angayese kubisa mantha ndi zochita zimenezi kwa ena. Angaope zomwe ena angaganize. Angamve ngati "akuchita misala" - koma si choncho. Zonsezi zimachitika chifukwa cha OCD.

N’chifukwa chiyani OCD imayamba? Kugwirizana pakati pa ubongo ndi majini.

Majini ndi mphamvu ya cholowa

Monga matenda ambiri amisala, OCD nthawi zambiri imakhudzidwa ndi majini a munthu. Ichi ndichifukwa chake nthawi zina OCD imayenda m'mabanja. Majini amakhudza mankhwala, kapangidwe, ndi ntchito za ziwalo zosiyanasiyana za ubongo wathu . Mu OCD, kusintha kumeneku kumapangitsa kuti maganizo osafunikira "akhale" m'maganizo mwathu osachoka.

Kusintha kwa ntchito ya ubongo

Kafukufuku wapeza kuti mbali zina za ubongo zimasinthasintha magwiridwe antchito mwa anthu omwe ali ndi OCD. Mwachitsanzo, Orbitofrontal Cortex (OFC) , yomwe imayang'anira "kuzindikira chabwino ndi choipa," Anterior Cingulate Cortex (ACC) , yomwe imayang'anira " kuwonetsa pamene china chake chalakwika," ndi Striatum (makamaka Caudate Nucleus ), yomwe imayang'anira "kupanga zizolowezi," imaganiziridwa kuti imagwira ntchito mu OCD. Pamodzi, izi zimaganiziridwa kuti zimapanga "dera lodandaula."

Zotsatira za ma neurotransmitters

Serotonin ya neurotransmitter imagwira ntchito makamaka mu OCD. Kusintha kwa kuchuluka kwa serotonin kungayambitse vutoli. Ma neurotransmitter dopamine ndi glutamate nawonso angayambitse "kukonda kwambiri" ndi kukakamizidwa .

Miyambo imalimbikitsa OCD

Tikamachita chinthu, tikalandira mphotho chifukwa cha icho, ubongo wathu umazolowera kuchita zambiri. Mu OCD, tikamachita kukakamiza , timapeza mpumulo wakanthawi. Iyi ndiye mphotho . Choncho ubongo umaganiza kuti, "Izi zikhala bwino ngati tichita." Choncho ubongo umakhala ndi chidwi chochita zimenezo mochulukirachulukira. Izi zimapangitsa OCD kukhala yolimba.

Chithandizo cha OCD: Njira yomasulire malingaliro anu!

Chithandizo chachikulu komanso chothandiza kwambiri cha OCD ndi Cognitive Behavioral Therapy (CBT). Nthawi zina, mankhwala amagwiritsidwanso ntchito kuwonjezera pa izi.

Kodi chimachitika ndi chiyani mu CBT?

CBT ndi njira yothandizira yomwe imaphatikizapo kulankhula ndi katswiri wa zamaganizo ndikuphunzira za malingaliro anu, momwe mukumvera, ndi makhalidwe anu.

• OCD ndi "chinyengo" cha ubongo, kutanthauza kuti chimakupangitsani kumva ngati chinachake choipa chingachitike ngati simuchita, ngakhale kuti palibe choipa chomwe chingachitike.
• Zafotokozedwa kuti kuchita zinthu zimenezo ( kukakamiza ) kumapangitsa OCD kukhala yamphamvu, ndipo kuzolowera kusachita zimenezi kumafooketsa OCD.
• Ngakhale mutaphunzira zinthu izi, sikophweka kusiya makhalidwe amenewo nthawi imodzi. Ndicho chifukwa chake CBT imaphunzitsa maluso ngati awa:
  • Kuthana ndi nkhawa komanso luso lodziletsa kuti muthane ndi nkhawa ikabuka.
  • Momwe mungathanirane ndi maganizo odzikuza/odetsa nkhawa .
  • Momwe mungathanirane ndi mantha mosatekeseka (Kupewa Kuzindikira ndi Kuyankha - ERP). ERP ndi gawo lapadera la CBT la OCD. Mu izi, mothandizidwa ndi katswiri wa zamaganizo , mumakumana ndi zovuta zomwe zimakuopsezani, koma phunzirani kusachitapo kanthu ( kukakamizidwa ).
  • Momwe mungapewere chilakolako champhamvu chochita zinthu zimenezo ( kukakamizidwa ).

Mu chithandizo chamankhwala , mumachita izi . Pang'onopang'ono, mumakumana ndi zinthu zomwe mumaopa chimodzi ndi chimodzi popanda kuchitapo kanthu. Poyamba, izi zimakhala zovuta kwambiri, ndipo zingamveke ngati nkhawa yanu ikuwonjezeka. Koma mukamachita , pang'onopang'ono zimakhala zosavuta. Mukazolowera kusachitapo kanthu, maganizo ovutitsawo amachepa pang'onopang'ono. Mukachita izi, ntchito ya ubongo wanu ingasinthe kukhala yabwino.

Chithandizo chimatenga nthawi. Chimasiyana malinga ndi munthu. Anthu ambiri amakumana ndi katswiri wa zamaganizo kamodzi pa sabata kwa miyezi ingapo kapena kuposerapo. Dokotalayo amakuphunzitsani, kukuthandizani, komanso kukulimbikitsani. Nthawi zambiri, katswiriyo amalankhulanso ndi makolo ake ndikuwapatsa upangiri wa momwe angathandizire kunyumba.

Ngati ndikuganiza kuti ndili ndi OCD, ndiyenera kuchita chiyani?

Choyamba, uzani kholo kapena munthu wina wamkulu amene mumamukhulupirira za momwe mukumvera. Angakutumizireni kwa dokotala kapena mlangizi wa zaumoyo wamaganizo . Ndi mpumulo waukulu kudziwa kuti muli ndi OCD ndipo pali chithandizo cha vutoli.

Ngati mwapeza kuti muli ndi OCD:

• Pitani ku chithandizo monga mwalangizidwira. Dziwani zambiri za OCD. Mukamaphunzira zambiri za vutoli, zimakhala zosavuta kuti mumvetse bwino.
• Yesetsani luso lomwe mumaphunzira mu chithandizo chamankhwala . Mukamachita zambiri, mudzatha kuthana ndi OCD mwachangu.
• Pezani chithandizo kuchokera kwa anthu amene amakukondani. Pemphani makolo anu kuti akuthandizeni kuchita zomwe mumaphunzira mu chithandizo chamankhwala .
• Khalani oleza mtima ndi inu nokha. Kuthana ndi OCD n'kovuta komanso kovutitsa maganizo . Chithandizo chimatenga nthawi ndi kuchitapo kanthu . Koma anthu ambiri, ngati inu, agonjetsa OCD. Inunso mungathe!
• Pezaninso nthawi yochitira zinthu zabwino. Pumulani , chitani zinthu zomwe mumakonda, khalani ndi anthu omwe amakusekani, komanso omwe amakupangitsani kumva bwino. Izi zikupatsani mphamvu zokumana ndi nthawi zovuta ndikugonjetsa OCD.

Komwe mungapeze thandizo ku Sri Lanka

Pali zipatala za matenda amisala m'zipatala za boma ku Sri Lanka. NIMH (Angoda) ndiye yaikulu. Palinso madokotala ndi alangizi m'mabungwe achinsinsi. Palinso mautumiki ovomerezeka ndi boma monga " 1926 " yothandizira anthu mwadzidzidzi (funsani mabungwe oyenerera kuti mudziwe zambiri - kuyambira lero, pa Meyi 10, 2025, ntchito ya 1926 ikugwira ntchito). Komanso, nthawi zina thandizo lingapezeke kuchokera ku mabungwe omwe si aboma omwe amagwira ntchito zaumoyo wamisala.

Chofunika: Musanapemphe thandizo kulikonse, yang'anani ziyeneretso zawo ndi kudalirika kwawo.

Pomaliza ... ufulu wamaganizo!

OCD ikhoza kukhala vuto lovuta, koma si losatheka kulithetsa. Ndi chithandizo choyenera, chithandizo, ndi khama lanu, inunso mutha kukhala ndi moyo wabwinobwino komanso wachimwemwe wopanda malingaliro olakwika ndi machitidwe okakamiza.

Ngati mukuona kuti izi ndi zofunika, zothandiza, kapena zothandiza kwa ena, chonde gawani ndi ena!

Komanso, musaiwale kutchula anzanu apamtima ndi abale anu omwe mukuganiza kuti ayenera kudziwa izi!