Reka twige neza kuri OCD: Ni gute wakwikuramo ibitekerezo bikabije n'ibikorwa bidasubirwaho?

Ese ujya ukunda gukora ibintu bimwe kenshi mu buzima bwawe bwa buri munsi, cyangwa uhangayikishijwe n'igitekerezo kimwe? Tekereza gato, kugenzura urugi kenshi mbere yo kuva mu nzu kugira ngo urebe neza ko rufunze, gukuramo icyuma gifunga, gukuramo mudasobwa , kuzimya ishyiga rya lisansi, cyangwa gukaraba intoki kenshi, ibintu nk'ibyo biratubaho rimwe na rimwe. Ibi ni ibintu bisanzwe byo kugenzura no kwirinda. Ariko se niba ibi bintu bitagenzurwa , bikakubangamira, kandi bikakubangamira umunsi wose, kandi bikabangamira gahunda zawe za buri munsi? Icyo gihe bishobora kuba indwara ikomeye yitwa OCD (Obsessive-Compulsive Disorder), igira ingaruka ku buzima bwawe. Reka turebe icyo ibi ari cyo koko, impamvu bibaho, n'uko wabyikuramo.

OCD (Indwara yo Kwiheba no Kwishyira mu Bitekerezo) ni iki? Ibitekerezo byo kwiheba n'ibikorwa bidasubirwaho!

OCD ni indwara yo mu mutwe . Mu magambo make, igutera kugira ibitekerezo bidashobora kugenzurwa, bikubangamira (byitwa obsessions ) bigatuma wumva ufite impungenge nyinshi. Hanyuma wumva ukeneye gukora ibintu bimwe na bimwe (byitwa compulsions ) kugira ngo ugabanye impungenge cyangwa kubera ko utinya ko hari ikintu kibi cyagutera.

Ibitekerezo bikabije (ibitekerezo bikabije kandi bihungabanya):

Ibi ni ibitekerezo, amashusho, cyangwa gushidikanya biza mu mutwe wawe utabigambiriye, bigaruka kenshi, bikubangamira, bigutera ubwoba cyangwa guhangayika cyane. Nubwo udashaka ibi bitekerezo, ntushobora kubikuraho kandi birakubangamira.

Ingero zimwe na zimwe:

• Tekereza, igihe Nimali asohotse, yumva ameze nk'aho ari hose.Udukoko , ko bazarwara. Ntiyashobora kwihanganira icyo gitekerezo, agira impungenge nyinshi, atekereza ati: "Nzarwara, umuryango wanjye nawo uzarwara."
• Niba Sameera ashidikanya niba yazimye ishyiga rya lisansi, agakinga urugi, cyangwa agafunga idirishya mbere yo kuva mu nzu, ntashobora gukuramo icyo gishidikanya mu mutwe we. Ibitekerezo biteye ubwoba nka 'Nintabikora neza, inzu izashya, abajura bazaza, byose bizasenyuka kubera ikosa ryanjye' bikomeza kuza.
• Kasuni ashaka ko ibintu byose biri ku meza ye, harimo ibitabo, amakaramu, n'amadosiye, bishyirwa ku murongo mu buryo bungana , nk'umugozi. Iyo bigiye gato, cyangwa umuntu ahinduye gahunda, yumva atamerewe neza, akibwira ati 'Byose byarahungabanye, hari ikintu kibi kigiye kubaho ubu, sinshobora kubyihanganira.'
• Hari igihe Ravi atekereza ko azababaza uwo akunda, cyangwa ko azavuga cyangwa agakora ikintu kibi, ikintu kidakwiriye, cyangwa ikintu kizababaza umuntu nta bushobozi afite bwo kucyirinda. Iyo ibyo bitekerezo bimujemo, yumva afite isoni nyinshi, afite ubwoba, kandi akagira isoni ku bwe.
• Chamari yizera ko imibare imwe n'imwe (urugero: 13) n'amabara (urugero: umukara) 'atari ay'amahirwe'. Iyo babonye iyo mibare, cyangwa niba bagomba kwambara imyenda y'iryo bara, bagira ubwoba bwinshi n'impungenge ko hari ikintu kibi kizaba kuri bo cyangwa ku muryango wabo uwo munsi.

Guhatirwa (Imihango – ibikorwa wumva uhatiwe gukora kandi udashobora kubihagarika):

Ibi ni ibikorwa cyangwa imihango yo mu mutwe ukora kugira ngo ugabanye imihangayiko iterwa n'ibyo bitekerezo , ubwoba, cyangwa kugira ngo ukumire ibintu bibi utekereza ko birimo kubaho, nubwo rimwe na rimwe utekereza ko bidafite ishingiro, ariko wumva ugomba kubikora.

Ingero zimwe na zimwe:

• Nimali , utinya mikorobe, akaraba intoki ze inshuro zigera kuri cumi n'eshanu ku munsi kugira ngo agabanye uwo muhangayiko , rimwe na rimwe mu gihe cy'iminota myinshi, kugeza igihe intoki ze zimanutse. Iyo atabikoze, nta kiruhuko yumva. Agarutse avuye hanze, akaraba umubiri we, kandi akamesa imyenda yose yambaye.
• Sameera , ufite amakenga ku ishyiga rya lisansi n'urugi, ava mu nzu yinjira muri bisi, yibaza ati "Ese nazimye ishyiga?" Agarutse mu rugo, areba ishyiga, inzugi n'amadirishya. Hari igihe akererwa ku kazi cyangwa urugendo ruhambaye kubera ibi.
• Kasuni ntareka ameza ye akajagari. Ashyira ibitabo mu byiciro akurikije uburebure, ibara, n'icyerekezo cy'inyuguti. Ibi bishobora gufata amasaha menshi. Nta kindi yumva ashaka gukora kugeza igihe "bikwiriye" neza.
• Iyo Ravi afite ibyo bitekerezo bibi, asubiramo mu mutwe we ati “Ntugakore ibyo, ndi umuntu mwiza” inshuro zigera ku ijana ( imihango yo mu mutwe ). Cyangwa, akora ikintu cyiza akora nk'akamenyero (urugero, aririmba umurongo wa Itipiso) inshuro nke kugira ngo “ahagarike” icyo gitekerezo.
• Nubona inomero idashimishije, uzaba uri mu kaga., atekereza 'gusiba', mu mutwe we avuga ko umubare abona ko ari wo mubare we w'amahirwe inshuro ndwi, cyangwa imihanda ifite uwo mubare igakinguka, uko byaba biri kose.

Muri OCD, ibi bitekerezo ( obsessions ) n'ibikorwa ( ibihato ) biba mu muvuduko ukabije ushyira igitutu kinini ku mutwe. Ibi bitandukanye cyane no kugenzura cyangwa gutunganya ibintu bisanzwe. Kubera ko OCD itera ibibazo byinshi mu buzima bwa buri munsi bw'umuntu, ku kazi, no mu mibanire ye, kandi bamara igihe kinini cy'umunsi wabo bibanda kuri ibi bintu.

Inkuru nziza ni uko uburyo bwo kuvura indwara zo mu mutwe ( CBT ) bushobora gufasha mu guca burundu iki kibazo. Hari n'abantu bashobora gukenera gukoresha imiti .

Niba wumva ufite ibi bimenyetso, kandi niba ubuzima bwawe burimo guhungabanywa n'ibitekerezo bigutera ubwoba, bidashobora kugenzurwa ndetse n'irari ryo gukora ibintu, ikintu cya mbere ugomba gukora ni ukuganira n'umubyeyi cyangwa umuntu mukuru wizeye, umuganga , cyangwa umujyanama mu by'ubuzima bwo mu mutwe, maze ubimenye.

Uburyo busanzwe bwo kwiheba

Gutekereza cyane si ibitekerezo gusa, ahubwo ni ibitekerezo bitera ubwoba, bitera guhangayika , kandi bigoye kugenzura. OCD ituma ibi bitekerezo bikomeza kuza mu mutwe. Bishobora kuba ikintu icyo ari cyo cyose, ariko ibintu bikunze kugaragara cyane ni ibi bikurikira:

• Gutinya cyane mikorobe , indwara, gukomeretsa umuntu cyangwa abandi, cyangwa impanuka.
• Gutekereza kenshi ku bintu bifatwa nk'ibibi, ubusambanyi, ibitari byo, cyangwa ibyaha mu buryo bw'idini cyangwa mu buryo bw'umuco.
• Guhangayikishwa cyane no kumenya niba ibintu bingana , bigororotse , mu buryo runaka, " bikwiriye ."
• Gutekereza ko amabara cyangwa imibare runaka ari mibi cyangwa atari byiza, cyangwa kwizera ko ifite ibisobanuro byihariye by'amayobera .
• Ubwoba budasubirwaho bw'uko ikintu kibi utekereza ko kizaba (urugero, umuntu ukomeretse) kizaba koko.

Uburyo busanzwe bwo guhatirwa

Guhatirwa ni imyitwarire cyangwa imihango yo mu mutwe umuntu urwaye OCD yumva agomba gukora, bigatuma agira ubushake bukomeye bwo kubikora. Ibi bishobora kuba ibikorwa nyabyo cyangwa ibikorwa byo mu mutwe.

Ingero zimwe na zimwe:

• Gukaraba kenshi (intoki, umubiri, imyenda), gukora isuku.
• Gusiba ibyo wanditse kenshi, kongera kwandika, guhera ku ntangiriro.
• Gusubiramo amagambo, interuro, cyangwa ibibazo mu mutwe cyangwa mu ijwi riranguruye.
• Guhora ureba niba urugi rufunze, amatara yazimye, ishyiga rya gazi ryazimye, ikintu gisukuye, kandi akazi karangiye neza.
• Gukoraho, gukanda, cyangwa gukanda ikintu mu buryo runaka, cyangwa inshuro runaka.
• Kugira ibintu "bikwiye" mu buryo bwihariye, byose ubikora ukurikije umuhango runaka.
• Kwirinda imibare, amabara, ahantu, n'abantu bafatwa nk'abatari abanyamahirwe.

Ibi bimwungura bite umuntu urwaye OCD?

Abantu benshi bafite OCD bumva ko ibyo bintu bibatera kwiheba n'ibikorwa bakora nta gaciro bifite. Ariko kubera OCD, bumva bafite gushidikanya no kutizera. Bagira icyifuzo gikomeye cyo gukora icyo gikorwa. Bumva ko hari ikintu kibi kizaba nibatagikora. Nubwo mu ntangiriro bumva baruhutse gato iyo bakoze icyo gikorwa, buhoro buhoro ibikorwa biriyongera, igihe n'imbaraga bamara kuri byo biriyongera. Ariko ibyo bitekerezo bibabaza bigaruka kenshi. Iki ni uruziga rw'ibibazo bya OCD. Aho guhagarika OCD, irushaho kuba mbi.

Umuntu urwaye OCD ashobora kubabazwa n'ibi bitekerezo n'ibikorwa bimubangamiye mu gihe kirenga isaha ku munsi. Aragenzura , agahanga, agasiba, agaharura, agatangira bundi bushya, kugeza igihe yumva ko "byose bimeze neza." Ntabwo ashaka gutekereza kuri ibi bintu cyangwa gukora ibi bikorwa. Ariko OCD ituma bigorana cyane kwibagirwa ibi bitekerezo no kutagira icyo bitanga.

OCD ishobora kugira ingaruka hafi ya zose mu buzima bwabo. Ndetse n'ibintu byoroheje nko kwambara ikanzu, kurya ifunguro rya mu gitondo, no gukora akazi k'ishuri bishobora kubatera imihangayiko.Bishobora kuba akajagari mu gufata ibyemezo. OCD ishobora gutuma utekereza ko icyemezo kimwe kizakubuza ikintu kibi kubaho, cyangwa ko ikindi cyemezo kizakubuza kubaho ikintu kibi.

Umuntu urwaye OCD ashobora kudasobanukirwa impamvu atekereza, yumva cyangwa akora ibintu nk'ibyo. Ashobora kugerageza guhisha abandi ubwo bwoba n'ibikorwa byabo. Ashobora gutinya icyo abandi bazatekereza. Ashobora no kumva asa n'aho "agiye gusara" - ariko si ko bimeze. Ibi byose biterwa na OCD.

Kuki OCD itera imbere? Isano iri hagati y'ubwonko n'uturemangingo.

Ingirabuzimafatizo n'ingaruka z'uruhererekane rw'abantu

Kimwe n’izindi ndwara zo mu mutwe, OCD ishobora kugira ingaruka ku ngirabuzimafatizo z’umuntu. Niyo mpamvu rimwe na rimwe OCD ibera mu miryango. Ingirabuzimafatizo zigira ingaruka ku bintu bikomoka ku ngirabuzimafatizo, imiterere, n’imikorere y’ibice bitandukanye by’ubwonko bwacu . Muri OCD, izi mpinduka zituma ibitekerezo bidakenewe "biguma" mu bitekerezo byacu ntibigende.

Impinduka mu mikorere y'ubwonko

Ubushakashatsi bwagaragaje ko ibice bimwe na bimwe by'ubwonko bihinduka mu mikorere ku bantu bafite OCD. Urugero, Orbitofrontal Cortex (OFC) , ishinzwe "kugena icyiza n'ikibi," Anterior Cingulate Cortex (ACC) , ishinzwe " gutanga ibimenyetso igihe hari ikibazo," na Striatum (cyane cyane Caudate Nucleus ), ishinzwe "kwirema ingeso," bivugwa ko igira uruhare muri OCD. Bimwe muri ibyo, bivugwa ko bigize "uruziga rw'ubwonko."

Ingaruka z'imiti itera imikorere y'ubwonko

Serotonin yo mu bwoko bwa neurotransmitter ikagira uruhare runini muri OCD. Impinduka mu rugero rwa serotonin zishobora kugira uruhare muri iyo ndwara. Dopamine na glutamate zo mu bwoko bwa neurotransmitter zishobora no kugira uruhare mu "kuryarya" no mu byo umuntu akora .

Imihango ishimangira OCD

Iyo dukora ikintu runaka, iyo tubonye igihembo cyo kugikora, ubwonko bwacu burushaho kumenyera kugikora. Muri OCD, iyo dukora ibyo guhatira , tubona ihumure ry'igihe gito. Iyi ni yo gihembo . Bityo ubwonko butekereza buti “Oh, ibi bizaba byiza nitubikora.” Bityo ubwonko bushishikarira gukora icyo gikorwa cyane. Ibi bituma OCD ikomera.

Uburyo bwo kuvura OCD: Uburyo bwo kubohora ubwonko bwawe!

Uburyo bw'ingenzi kandi bunoze bwo kuvura OCD ni ubuvuzi bw'imyitwarire yo mu mutwe (CBT). Hari n'igihe imiti ikoreshwa kuri ibi.

Ni iki kibaho muri CBT?

CBT ni uburyo bwo kuvura burimo kuganira n'umuvuzi no kumenya ibitekerezo byawe, amarangamutima yawe, n'imyitwarire yawe.

• OCD ni "amayeri" y'ubwonko, bivuze ko ituma wumva ko hari ikintu kibi kizaba niba utabikoze, nubwo nta kibi kizaba mu by'ukuri.
• Bisobanurwa ko gukora ibyo bikorwa ( guhatirwa ) bituma OCD ikomera, kandi ko kumenyera kutabikora bigabanya intege nke za OCD.
• Nubwo nyuma yo kumenya ibi bintu, ntabwo byoroshye guhagarika iyo myitwarire icyarimwe. Niyo mpamvu CBT yigisha ubumenyi nk'ubu:
  • Guhangana n'ibibazo no gutuza kugira ngo uhangane n'imihangayiko iyo ivutse.
  • Uburyo bwo guhangana n'ibitekerezo bikabije/bihangayikishije .
  • Uburyo bwo guhangana n'ubwoba mu mutekano (Kwirinda Guhura n'Ibibazo no Gusubiza - ERP). ERP ni igice cyihariye cya CBT kuri OCD. Muri ibi, ufashijwe n'umuvuzi , uhura n'ibintu bigutera ubwoba, ariko ukiga kutagira icyo ukora ( ibihato ).
  • Uburyo bwo kwirinda icyifuzo gikomeye cyo gukora ibyo bintu ( ibitotezo ).

Mu buvuzi , ukoresha ubu buhanga . Buhoro buhoro, uhura n'ibintu utinya kimwe kimwe ntugire icyo ubikoraho. Mu ntangiriro, ibi biragoye cyane, kandi bishobora gutuma wumva ko imihangayiko yawe iri kwiyongera. Ariko uko ubyitoza , bigenda byoroha buhoro buhoro. Uko ugenda umenyera kutayikoraho, ni ko ibitekerezo bigutera ubwoba bizagabanuka buhoro buhoro. Iyo ubyitoza muri ubu buryo, imikorere y'ubwonko bwawe ishobora guhinduka ikarushaho kuba myiza.

Ubuvuzi bufata igihe. Buratandukanye bitewe n'umuntu ku giti cye. Abantu benshi bahura n'umuvuzi rimwe mu cyumweru mu gihe cy'amezi menshi cyangwa arenga. Umuvuzi arakwigisha, aragushyigikira kandi akagutera inkunga. Akenshi, umuvuzi aganira n'ababyeyi akabaha inama z'uko bagufasha mu rugo.

Niba mbona mfite OCD, nkwiye gukora iki?

Ubwa mbere, bwira umubyeyi cyangwa undi muntu mukuru wizeye uko wumva umerewe. Bashobora kukwohereza kwa muganga cyangwa umujyanama mu by'ubuzima bwo mu mutwe . Ni byiza kumenya ko ufite OCD kandi ko hari uburyo bwo kuyivura.

Niba usanze ufite OCD:

• Jya mu buvuzi nk'uko byategetswe. Menya ibijyanye na OCD. Uko urushaho kuyimenya, niko bizakorohera kuyisobanukirwa.
• Itoze ubuhanga wiga mu buvuzi . Uko urushaho gukora imyitozo , niko ubasha gutsinda OCD vuba.
• Shaka ubufasha ku bagukunda. Saba ababyeyi bawe ubufasha mu gushyira mu bikorwa ibyo wiga mu buvuzi .
• Ihangane nawe ubwawe. Guhangana na OCD biragoye kandi birahangayikisha . Ubuvuzi butwara igihe n'imyitozo . Ariko abantu benshi, nkawe, batsinze OCD. Nawe urabishobora!
• Shaka umwanya wo gukora ibintu byiza. Humura , kora ibintu ukunda, girana n'abantu bagusetsa, kandi bagutere kumva umeze neza. Ibi bizaguha imbaraga zo guhangana n'ibihe bikomeye no gutsinda OCD.

Aho wabona ubufasha muri Sri Lanka

Hari amavuriro y’ubuzima bwo mu mutwe mu bitaro bya leta muri Sri Lanka. NIMH (Angoda) ni yo ikuru. Hari kandi abaganga n’abajyanama mu nzego z’abikorera ku giti cyabo. Hari serivisi zemewe na leta nka " 1926 " kugira ngo ubone ubufasha bwihutirwa (hamagara ibigo bibishinzwe kugira ngo ubone amakuru agezweho - kuva uyu munsi, tariki ya 10 Gicurasi 2025, serivisi yo mu 1926 irakora). Nanone, hari ubwo ubufasha bushobora kuboneka mu miryango itari iya leta ikorera ubuzima bwo mu mutwe.

Icy'ingenzi: Mbere yo gusaba ubufasha aho ari ho hose, banza urebe neza ubushobozi bwabo n'icyizere bafite.

Amaherezo… ubwisanzure bwo mu mutwe!

OCD ishobora kuba ikibazo kigoye, ariko ntabwo bishoboka kugikemura. Uramutse uvuwe neza, ugaterwa inkunga, ndetse n'imbaraga zawe bwite, nawe ushobora kubaho ubuzima busanzwe, burangwa n'ibyishimo buzira ibitekerezo bibi n'imyitwarire idahwitse.

Niba ubona aya makuru ari ingirakamaro, afite akamaro cyangwa afitiye abandi akamaro, nyamuneka uyasangize abandi!

Nanone, ntukibagirwe gushyira tag ku nshuti zawe za hafi n'umuryango wawe ubona ko bakwiye kumenya ibi!