Uko ugenda ukira indwara yo kwiheba, wumva ibyo byiyumvo bibi birimo kugaruka mu buzima bwawe? Ndumva ukuntu bishobora kuguca intege no kugutera intege. Ariko icy'ingenzi ugomba kumenya ni uko iyi atari yo mpamvu yawe cyangwa intege nke zawe. Kwiheba ni indwara ishobora kubaho inshuro zirenze imwe mu buzima bwawe. Rero ntugahangayike, ntabwo uri wenyine. Reka turebere hamwe iyi ndwara neza n'uko wayikemura.
Wamenya ute igihe indwara yo kwiheba igarutse? (ibimenyetso bya mbere)
Ibimenyetso by'ihungabana bishobora gutandukana cyane bitewe n'umuntu ku giti cye. Tekereza igihe waherukaga kumva wihebye. Ubwo ni bwo buryo bwiza bwo kumenya ibimenyetso byawe by'ingamba zo kukwangiriza hakiri kare. Ushobora kandi kubaza umuryango wawe n'inshuti uti "Ese hari ikindi kintu wabonye gitandukanye vuba aha?"
Wibuke ko niba wumva ubabaye kandi wihebye mu gihe kirenze ibyumweru bibiri kandi bikagira ingaruka ku mirimo yawe ya buri munsi, bishobora kuba ari ukugaruka kwa depression.
Ibi ni bimwe mu bimenyetso bisanzwe bikunze kugaragara mbere y'igihe.
| Icyiciro cy'ibiranga | Ibintu bishobora kumvikana |
|---|---|
| Impinduka mu mutwe | Kumva ubabaye cyangwa urakaye igihe cyose. Kubura ubushake mu bintu wakundaga. Kumva amarangamutima yawe "atari meza." |
| Impinduka mu mubiri | Umunaniro. Impinduka nshya mu gusinzira cyangwa kurya (gusinzira cyane/kudasinzira bihagije, kurya cyane/kudashaka kurya). Ububabare n'ububabare budasanzwe mu mubiri. |
Niba urimo kubona ibi bimenyetso, nyamuneka ntubyirengagize. Ikintu cyiza wakora ni ukuganira na muganga w'umuryango wawe, muganga w'indwara zo mu mutwe, cyangwa umuvuzi vuba bishoboka hanyuma wongere utangire kuvurwa.
Ese kwiheba bishobora kwirindwa ko bitazongera kubaho?
Yego, ku rugero runaka dushobora kugerageza kwirinda ibi. Uburyo bwiza bwo kubikora ni ukwiyitaho neza. Mu magambo make , kwiyitaho .
- Fata imiti yawe neza uko wabitegetswe: Nubwo waba wumva umeze neza, fata imiti muganga wawe yakwandikiye neza uko wabitegetswe, mu gihe cyose. Ibi ni ingenzi cyane.
- Jya mu buvuzi: Ntucikwe na gahunda zawe zo kuvura.
- Gusinzira neza: Gusinzira bihagije ni ingenzi ku buzima bwo mu mutwe.
- Imyitozo ngororamubiri: Kora imyitozo ngororamubiri buri munsi. Ndetse no gutembera gusa birahagije.
- Kurya neza: Kurya indyo yuzuye intungamubiri.
- Irinde inzoga n'ibiyobyabwenge: Ibi bishobora gutuma kwiheba birushaho kwiyongera.
- Gabanya stress: Gabanura stress binyuze mu bintu nko gutekereza cyane, yoga, kwandika mu bitabo, no kumva indirimbo ukunda.
Hari igihe ibintu nk'ibibazo by'akazi cyangwa amakimbirane yo mu muryango bishobora kuba imbarutso yo kongera kwiheba kwawe. Niba ugiye gukora impinduka nini, nk'akazi gashya, menya ibyo nawe. Muri ibi bihe, fata umwanya wo kuruhuka no gukora ikintu ukunda. Nanone, ntugatinye gusaba ubufasha inshuti, umuryango, n'itsinda ry'abaganga.
Ni ubuhe buryo bwo kuvura indwara yo kwiheba isubira inyuma?
Kugira ngo wirinde ko ihungabana rigaruka cyangwa rigakomeza kwiyongera, ukeneye ubufasha bw'inzobere mu by'ubuvuzi. Hariho uburyo butandukanye bwo kuvura, rimwe na rimwe bukoreshwa hamwe.
Kuvura imiti (Imiti igabanya kwiheba)
Muganga wawe ashobora kukwandikira imiti igabanya ubukana bw'indwara. Niba usanzwe ufata imiti, bashobora kuguhindura ingano cyangwa bakaguhindurira indi miti.
| Ubwoko bw'ibiyobyabwenge (izina ry'icyongereza) | Ibisobanuro byoroshye |
|---|---|
| Inhibitors zo Gufata Serotonin (SSRIs) zitoranijwe | Ni ubwoko bw'umuti ukoreshwa cyane muri iki gihe kandi ufite ingaruka nke cyane. |
| Ibikoresho bigabanya ubukana bwa serotonin na norepinephrine (SNRIs) | Ubwoko bw'umuti ugira ingaruka ku bintu bitandukanye bigize ubwonko. |
| Tricyclics na MAOIs | Iyi ni imiti ishaje. Nubwo ikiri ingirakamaro, kuyikoresha ni bike bitewe n'umubare munini w'ingaruka mbi. |
Hari igihe, muganga wawe ashobora guhuza iyi miti n'indi miti (urugero: imiti igabanya ibyiyumvo).
Ubuvuzi bw'imitekerereze
Ibi kandi tubyita "ubuvuzi bwo kuvugana." Bigufasha gusobanukirwa ibibazo byawe, cyane cyane ibibazo bishya byagize uruhare mu kongera kugaragara kwawe mu gihe cy'ihungabana. Uburyo bubiri bukoreshwa cyane ni ubu:
- Ubuvuzi bwo mu mutwe no mu myitwarire (CBT): Ubu buvuzi bukwigisha kumenya ibitekerezo bibi n'imyitwarire mibi bitera ihungabana ryawe, hanyuma ukabisimbuza ibitekerezo n'ibikorwa bifatika kandi bizima.
- Ubuvuzi bw'imibanire y'abantu (IPT): Ubu buvuzi bugufasha gukemura ibibazo by'imibanire n'abandi, bishobora kuba bitera kwiheba kwawe.
Ubundi buryo bwo kuvura
Iyo ihungabana rikomeye, rishobora gushyira ubuzima mu kaga, cyangwa ntirikire imiti, abaganga bashobora kukugira inama y'ubundi buryo bwo kuvura.
- Ubuvuzi bwa Electroconvulsive (ECT): Ibi bikorwa hakoreshejwe ikinya rusange. Bikekwa ko bifasha guhindura imikorere y'ubwonko no kunoza imikorere y'ibice by'ubwonko bigenga amarangamutima.
- Ubundi buryo bwo kuvura butuma ubwonko burushaho gutera imbaraga: Gutera imbaraga imitsi yo mu bwonko (Vagus nerve stimulation - VNS) na Repetitive Transcranial Magnetic Stimulation - rTMS) nabyo birakoreshwa.
Wakwifasha ute?
Mu gihe urimo kuvurwa, hari ibintu ushobora gukora kugira ngo wifashe. Kwiheba si ikintu ushobora "kwibagirwa gusa," ahubwo ushobora gufata ingamba zo kunoza uko wumva umeze n'uko ubona ibintu.
Igikuru ni ukwitega ko amarangamutima yawe azagenda arushaho kuba meza buhoro buhoro, atari icyarimwe. Kwihangana ni ingenzi cyane.
Dore ibindi bintu bishobora kugufasha:
- Gira imbaraga, imyitozo ngororamubiri.
- Gerageza gukora ikintu wakundaga mbere. Jya kureba filime, ujye kureba umukino wa siporo.
- Shyiraho intego nto ushobora gusohoza. Gabanya imirimo ikomeye mo ibice, uyishyire imbere, kandi ukore gusa icyo ushoboye nta kibazo.
- Gerageza kumarana umwanya n'abandi bantu.Ganira n'inshuti yawe wizeye cyangwa umuvandimwe wawe ku byo utekereza. Ntukabe wenyine, reka abandi bagufashe.
- Subiza gufata ibyemezo bikomeye nko gushyingirwa, gutandukana, cyangwa guhindura akazi kugeza igihe uzaba umerewe neza. Mbere yo gufata ibyemezo nk'ibyo, vugana n'umuntu ukuzi neza kandi ushobora kuguha igitekerezo kidashingiye ku ruhande.
- Ibitekerezo bibi ni bimwe mu bigize ihungabana. Wibuke ko uko ihungabana ryawe rigenda rirushaho kwiyongera uko uvurwa, ibitekerezo byiza bizabisimbuza.
Ubutumwa bwo kujyana mu rugo
- Gusubira inyuma ni ibisanzwe. Si intege nke cyangwa gutsindwa kwawe.
- Menya ibimenyetso byo gusubira inyuma mu gihe gito (agahinda, gucika intege, impinduka mu gusinzira/kurya).
- Niba ubonye ibi bimenyetso, ntugapfushe umwanya kandi uhite ubonana na muganga wawe.
- Gufata imiti yanditswe neza neza nk'uko byategetswe, kujya mu bujyanama, no kugira ubuzima bwiza (gusinzira, gukora imyitozo ngororamubiri, indyo nziza) bigira uruhare runini mu kwirinda kongera kurwara indwara.
- Nturi wenyine. Gusaba ubufasha ni ikimenyetso cy'imbaraga.
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