Siyana nekushushikana! Kunetseka kubva kuA kusvika kuZ: Zvakavanzika zvehuropi, nzira dzekupora

Unombonzwa semashavishavi mudumbu mako usati waenda pachikuva kuchikoro kana kuenda kumakwikwi emitambo here? Pamwe pazuva rekutanga rebasa idzva, kana usati wanyora bvunzo huru, unotanga kutya, handiti? Ndiyo chiratidzo chekutanga che "Kunetseka" kana " " muchiSinhala . Izvi zvinowanzoitika kazhinji, seshamwari inotibatsira kugadzirira dambudziko.

Asi, dzimwe nguva shamwari iyi inogona kukunetsa zvishoma. Kana mutoro uri mupfungwa dzako usingabvi kunyangwe dambudziko racho rapera, kana kunzwa uku kusingatsungiririki uye kuchikunetsa zuva rese, saka hazvisi zvakanaka kungozviramba se "kungozvidya mwoyo kudiki." Saka, ngatitaurei nezvekuti kuzvidya mwoyo uku chii chaizvo, kuti kunokanganisa sei miviri yedu nepfungwa dzedu, musiyano uripi pakati pekuzvidya mwoyo kwakajairika nechirwere chakakomba, uye kuti tingagadzirisa sei.

Kuzvidya Mwoyo Chii? Chishamiso cheSainzi Chinoitika Mumiviri Yedu!

Tose takambonzwa "kushushikana" kana kutya pane imwe nguva muhupenyu hwedu. Zvakajairika. Kunyangwe manzwiro aya "ekuzvidya mwoyo" achigona kusagadzikana, ane chinangwa chakakosha. Anotiudza kuti, "Pano, chimwe chinhu chakakosha chichaitika kwauri, ramba wakatarisa!" Dzimwe nguva pfungwa dzedu dzinoti, "Ndinofanira kuita izvi zvakanaka," "Izvi zvakakosha, gadzirira!" kana kuti, "Chenjerera!"

Mhinduro ye "Kurwa-kana-Kubhururuka": Simba redu guru rinogadzirira muviri mumasekonzi!

Patinonzwa kuzvidya mwoyo, sisitimu yedu yetsinga inonzwira tsitsi, iyo iri chikamu chesisitimu yetsinga yemuviri wedu , inomanikidzwa zvakanyanya. Iyi ndiyo mhinduro inozivikanwa zvikuru ye " kurwa kana kutiza", inozivikanwawo se "mhinduro yekushushikana."

Panguva ino, ma "adrenal glands" madiki ari pamusoro peitsvo dzedu anoburitsa mahormone makuru e "adrenaline" (epinephrine) ne "cortisol" .Mahormone maviri anoburitswa muropa.

• Adrenaline yakafanana neroketi! Inotipa simba ipapo ipapo, inowedzera kurova kwemoyo wedu , inokurumidza kufema kwedu , inovhura maziso edu kuti chiedza chipinde, uye inopomba ropa rakawanda mutsandanyama dzedu. Zvese izvi zvinotigadzirira kutarisana nedambudziko kana kuti kutiza kubva mariri ipapo ipapo.
• Cortisol ihormone inokonzeresa kushushikana kwenguva refu. Inoita basa rekuchengetedza simba (glucose) uye kudzora mamwe mabasa emuviri. Zvisinei, kana huwandu hwecortisol hukaramba hwakakwira, matambudziko akasiyana-siyana ehutano anogona kumuka.

Mhinduro iyi ye "kurwa kana kutiza" ndiyo inokonzera kuzvidya mwoyo, senge mashavishavi mudumbu, zvanza zvine dikita, maoko anodedera, muromo wakaoma, kumeso kunopisa, kufema nekukurumidza, uye kurova kwemoyo nekukurumidza. Izvi zvinhu zvinoitwa nemiviri yedu kuti itidzivirire, sebhegi remhepo riri mumotokari.

Manzwiro aya anotibatsira kuita zvatinofanira kuita. Kunyangwe kana "uchitya", unogona kuenda kubvunzo yekusarudzwa kwemitambo, kunyora bvunzo. Unogona kuona kana nharaunda yauri mairi yakachengeteka. Pane kubatwa nekutya kwako, unogona kufunga nezvezvinodiwa nemunhu waunoda uye kuronga kubatsira.

Kana uchiziva kuti zvakajairika kuti unzwe kuzvidya mwoyo dzimwe nguva, unogona kutarisa pane zvaunofanira kuita pane kungogara uchifunga nezvepfungwa idzodzo "dzinonetsa". Haufanire kuita chero chinhu chakakosha kuti "ubvise" kuzvidya mwoyo. Ingofema zvakadzama wotarisana nedambudziko racho. Uchaona kuti kuzvidya mwoyo kuchapera.

Zano rinoshanda: Kana uchinzwa kunetseka, fema zvishoma nezvishoma. Izvi zvinomutsa sisitimu yemuviri wako inonyaradza parasympathetic nervous system uye zvinoderedza simba resisitimu yako yetsinga , izvo zvinokukonzera "kurwisa kana kutiza". Kufema zvakadzika seizvi kuchakubatsira kunzwa wakadzikama.

Dambudziko rinotanga riini? Chii chinonzi Anxiety Disorder?

Zvisinei, vamwe vanhu vanonzwa kuzvidya mwoyo uku kwakasimba. Kureva kuti, kusvika pavasingakwanise kutsungirira. Kunyangwe dambudziko rapera, mutoro uri mupfungwa dzavo hauperi. Kunyangwe pasina njodzi, pfungwa dzinongoramba dzichinetseka. Pfungwa dzekutya nekuzvidya mwoyo zvinotora nguva yakawanda nesimba muzuva ravo. Vamwe vanhu vanototanga kudzivisa zvinhu, nzvimbo, nevanhu vanovaita kuti vanzwe kuzvidya mwoyo. Kana uine zviratidzo zvakaita seizvi, zvinogona kunge zviri "Anxiety Disorder," zvinoreva kuti inogona kunge iri chirwere chinokonzerwa nekuzvidya mwoyo.

Dambudziko rekuzvidya mwoyo harisi kungonzwa kunetseka chete. Rinonyanya kuipa kupfuura kuzvidya mwoyo kwakajairika, uye rinogona kukanganisa hupenyu hwemunhu hwezuva nezuva. Rinogona kukonzerwa nemabasa europi atakurukura kare, akadai sekushanda zvakanyanya kweamygdala , kusadzora zvakanaka kweprefrontal cortex (PFC) , kana kusawirirana muma neurotransmitters akadai se serotonin neGABA .

Dambudziko rekuzvidya mwoyo rinokanganisa sei hupenyu hwedu?

Munhu ane chirwere chekuzvidya mwoyo anogona kusangana nezvinhu zvinotevera:

• Kudzivisa: Unogona kudzivisa kuenda kuchikoro, kuenda kunorara, kubvunza mubvunzo mukirasi, kutanga chimwe chinhu chitsva, kana kuenda uri wega nekuti unotya.
• Matambudziko ekurara uye kudya: Ungasakwanisa kurara zvakanaka, kana kuti ungarara zvakanyanya kupfuura zvaunofanira kudya, uye unganzwa kuda kudya zvakanyanya kupfuura zvaunofanira kudya.
• Kudzikira kwemufaro muhupenyu: Kuzvidya mwoyo kunoderedza kugona kuita zvinhu zvaunofarira uye kufara.
• Zviratidzo zvemuviri: Kusagadzikana kwemuviri kwakadai sekurwadziwa kwemudumbu nguva nenguva uye musoro kunogona kuitika (izvi zvinonzi zviratidzo zvemuviri zvinokonzerwa nekushushikana).
• Kutya kusina musoro: Unogona kunzwa kutya kukuru kunyangwe pazvinhu zvisiri nengozi.
• Kugara uchinetseka: "Chii chichaitika?" "Chii chichaitika kana chimwe chinhu chikafamba zvisina kunaka?" Unoramba uchifunga nezvezvinhu zvakaipa.
• Kugara uchida kuvimbiswa: Zvinokukwezva kugara uchibvunza vamwe kuti, "Zvese zvakanaka here?" kana kuti "Handizove nematambudziko, handiti?"
• Kuoma kwekudzikama: Zvakaoma zvikuru kudzikama zvakare kana wakatsamwa.

Zvinhu zvakaita seizvi zvinogona kuita kuti hupenyu huome zvikuru.

Sainzi yeUropi Iri Kukonzera Kunetseka: Kutarisa Mukamuri Redu Rekudzora

Kuzvidya mwoyo hakusi kungonzwa chete. Sezvatakambotaura, kunokonzerwa nekudyidzana kwakaoma pakati pezvikamu zvakasiyana zveuropi hwedu nemakemikari (neurotransmitters). Ngatizvitarisei zvakadzama.

Vatambi Vakakosha muUropi neKunetseka

Amygdala: Muchengeti wekutya

Amygdala ndiyo chikamu cheuropi hwedu chinoita kuti tizive kutya. Ndipo pano ndipo patinopiwa chiratidzo chekutanga kupindura kwehondo kana kutiza patinoona njodzi. Muzvirwere zvekunetseka, iyi amygdala inogona kuva nepfungwa dzakanyanya kugadzikana.

Hippocampus: Bhengi rekurangarira

Nzvimbo iyi inochengeta ndangariro, kunyanya zviitiko zvinotyisa. Saka, kana chimwe chinhu chinotyisa chakaitika kare, ndangariro idzi dzinogona kukonzera kuzvidya mwoyo kana mukana wacho ukamuka zvakare.

Prefrontal Cortex (PFC): Mukuru wezvekuita sarudzo

Uyu ndiye 'nyanzvi yekufunga, kuita sarudzo, uye kudzora manzwiro' muuropi hwedu. Kazhinji, PFC inoongorora uye, kana zvichidikanwa, inodzora chiratidzo chekutya chinobva kuamygdala. Kana paine kuzvidya mwoyo, basa rePFC iyi rinokanganiswa, uye 'chiratidzo chengozi' kubva kuamygdala chinogona kusimba zvakanyanya.

MaNeurotransmitter: Vatumwa vemakemikari muuropi

Idzi inhume dzemakemikari dzinotakura mashoko pakati pemasero europi. Zvimwe zvezvinhu zvikuru zvinokonzera kuzvidya mwoyo ndeizvi:

• Serotonin: Inodzora manzwiro, kurara, uye chishuwo chekudya. Kuderera kwehuwandu hwezvinhu zvinogona kukonzera kuzvidya mwoyo.
• GABA: Mushonga mukuru we neurotransmitter unodzikamisa uropi. Kuderera kwehuwandu hwepfungwa kunogona kuwedzera kuzvidya mwoyo.
• Norepinephrine: Ine chekuita nekupindura kwekushushikana uye kutarisisa.

Kuchinja mumashandiro avo kunogona kukonzera matambudziko ekuzvidya mwoyo.

Mimwe mienzaniso yekuzvidya mwoyo kubva muhupenyu hwedu

Ngatitorei mienzaniso mishoma kubva muhupenyu hwedu tonzwisisa kunetseka uku zvishoma.

1. Bvunzo yaNimali yeA/L: Nimali mwana akangwara zvikuru. Akashanda nesimba kuti aite A/L yake. Bvunzo payakasvika, akanzwa kutya uye "kutya". Aisagona kurara zvakanaka husiku. Ainzwa sekunge pane chimwe chinhu chakanga chisina kumira zvakanaka mudumbu make. Asi Nimali akabudirira nazvo. Akadzidza zvakanaka, akataura neshamwari dzake, uye dzimwe nguva akaita "maekisesaizi ekufema". Kunyangwe aive nekutya zvishoma pazuva rebvunzo, akanyora bvunzo zvakanaka. Mushure mekunge bvunzo yapera, kunetseka ikoko kwakabva kwanyangarika zvishoma nezvishoma. Uyu muenzaniso wakanaka wekuzvidya mwoyo kwakajairika.
2. Mharidzo yeKambani yaKasun: Kasun anoshanda mukambani hombe. Rimwe zuva, aifanira kupa mharidzo kumutengi mukuru. Kasun akanga asina kujaira kutaura pamberi pevanhu. Saka akanzwa kunetseka zvishoma. Akanga achitya kwemazuva mashoma. Mangwanani ehurukuro, dumbu rake rakanzwa kuchema uye zvanza zvake zvakanga zvadikitira. Asi sezvo Kasun akanga agadzirira zvakanaka, akapa mharidzo zvinobudirira. Payakapera, akanzwa zororo guru. Uku kwaivewo kunetseka kwakajairika, kwakakodzera chiitiko chacho.
3. Shashi's Social Anxiety Disorder: Shashi mudzidzi wepayunivhesiti. Anotya kutaura nevanhu vatsva, kutora chikamu muhurukuro dzeboka, uye kubuda. Kunyangwe kana mumwe munhu akamutarisa, anonzwa sekunge ari kuita chimwe chinhu chisina kunaka, zvekuti vanhu vachamutonga. Nekuda kwekutya uku, anosvetuka hurukuro, haaite shamwari, uye anogara kumba. Kunyangwe achida kubuda mumamiriro ezvinhu aya, kutya kwacho kwakanyanya zvekuti haakwanise kubata nako. Muchiitiko ichi, amygdala yake inogona kunge ichiita zvinhu zvakawandisa mumamiriro ezvinhu evanhu, uye PFC inogona kuoma kuidzora. Ichi chingave chirwere chinonzi anxiety disorder. Shashi angangoda rubatsiro rwenyanzvi.
4. Kutya KwaRavi Kunowanzoitwa (Generalized Anxiety Disorder - GAD): Ravi anoshanda mubhangi. Anogara achitya uye "achinetseka" nezvese. Nezvebasa rake, nezvemari, nezvemhuri yake, nezvehutano hwake, nezvemamiriro ezvinhu munyika... Anofunga uye anotya nezvezvinhu izvi zvakanyanya. Nekuda kweizvi, haakwanise kurara husiku, uye anogara aneta uye akatsamwa. Anoomerwa nekudzora kutya uku. MuGAD, kusawirirana mumasisitimu akasiyana-siyana e neurotransmitter muuropi (semuenzaniso serotonin, GABA) kunogona kuonekwa. Izvi zvinogonawo kuva chiratidzo chechirwere chinonzi GAD.

Sezvamunoona kubva mumienzaniso iyi, kuzvidya mwoyo kunogona kutikanganisa nenzira dzakasiyana.

Kurapa Matambudziko Ekuzvidya Mwoyo: Nzira Dzekunyaradza Pfungwa!

Usavhunduke kana ukaona kuti une chirwere chekuzvidya mwoyo. Kune nzira dzakawanda dzekurapa dzinoshanda. Imwe yenzira dzinonyanya kukosha ndeye Cognitive Behavioral Therapy (CBT) .

Chii chinonzi CBT? Inoshanda sei?

CBT imhando yekurapa nekutaura kwaunotaura nenyanzvi yekurapa uye uchiedza kunzwisisa pfungwa, manzwiro, uye maitiro anokonzera kuzvidya mwoyo kwako.

• Kuziva pfungwa: Murapi anokubatsira kuona pfungwa dzinouya mupfungwa dzako kana uine kuzvidya mwoyo. (Muenzaniso: "Ndichakundikana izvi," "Munhu wese ari kundiseka").
• Pfungwa dzinonetsa: Tevere, tinoongorora kuti pfungwa idzi dzine musoro zvakadini uye kana paine humbowo hwadzo. Kureva kuti, tinoshandisa PFC kuongorora chiratidzo che "kutya" chinobva kuamygdala.
• Nzira itsva dzekufunga nemaitiro: Zvadaro, tinokubatsira kutsiva pfungwa idzodzo dzisina kunaka nepfungwa dzechokwadi uye dzine hutano, uye kuchinja maitiro ako ane chekuita nekuzvidya mwoyo.
• Kuonekwa Zvishoma Nezvishoma: Chikamu chakakosha cheCBT ndechekuti zvishoma nezvishoma, uchibatsirwa nenyanzvi yekurapa, unodzidza kutarisana nezvinhu zvaunotya. Izvi zvinochinja zvishoma nezvishoma ndangariro dze "kutya" dzakachengetwa mu hippocampus uye zvinopa uropi ruzivo rutsva runoti, "Aa, ichi hachisi chinhu chekutya."

CBT inokudzidzisa hunyanzvi hwekugadzirisa matambudziko. Unotaura nemurapi wako, wodzidzira hunyanzvi uhwu muzvikamu, wobva wahudzidzira muhupenyu hwako hwezuva nezuva. Zvishoma nezvishoma, kuzvidya mwoyo kunomira kudzora hupenyu hwako, wotanga kuhudzora.

Kana uchinzwa sekuti une kuzvidya mwoyo, unoita sei?

Udza munhu mukuru waunovimba naye.

Udza amai vako, baba vako, mudzidzisi, kana mumwe munhu mukuru waunovimba naye nezvemanzwiro ako. Vanogona kukubatsira.

Tsvaga mazano echiremba.

Ona chiremba wako wotaura nezvazvo. Anogona kuongorora hutano hwako (dzimwe nguva mamwe matambudziko ehutano anogona kukonzerawo zviratidzo zvakaita sekuzvidya mwoyo) uye, kana zvichidikanwa, anokutumira kuna chiremba wepfungwa.

Ona chiremba wepfungwa.

Nyanzvi yekurapa inogona kukuudza kana uine chirwere chekuzvidya mwoyo uye kuti ndeapi marapirwo akakunakira. Vanogona kukupa marapirwo akaita seCBT, uye zvakare kukupa mazano ekubatsira vabereki vako.

Zvinhu zvaunogona kuita kuti uderedze kuzvidya mwoyo (Kuzvitarisira)

Paunenge uchirapwa, unogona zvakare kuita zvinhu zvakaita seizvi kuderedza kuzvidya mwoyo:

Simba rekurovedza muviri

Edza kurovedza muviri kwemaminitsi makumi matatu pazuva. Izvi zvinoburitsa ma endorphins, zvinovandudza mazinga e serotonin, uye zvinoderedza kushushikana.

Kudya kwakaringana uye kurara zvakanaka

Idya chikafu chine hutano uye chakaringana. Deredza shuga necaffeine. Wana maawa manomwe kusvika masere ekurara zvakanaka pazuva. Izvi zvakakosha zvikuru pakugadzirisa makemikari muuropi.

Nzira dziri nyore dzekuderedza kushushikana

Unogona kuedza zvinhu zvakasiyana-siyana pakuita izvi.

Kufungisisa Nekufunga: Unyanzvi Hwekufunga Nekufunga

Kungwarira zvinoreva kuziva nezvenguva iripo. Izvi zvinosimbisa PFC yako uye zvinokubatsira kudzora manzwiro anobva kuamygdala.

Kufema zvakadzama: kiyi yekudzikama

Izvi zvinomutsa hurongwa hwetsinga hweparasympathetic uye zvinodzikamisa pfungwa.

Kukosha kweushamwari hwakanaka

Pedza nguva nevanhu vanokutsigira, vanokunzwisisa, uye vanokubatsira kuburitsa zvakanakisa mauri.

Fungidzira hupenyu husina kuzvidya mwoyo.

Usarega kuzvidya mwoyo kuchikudzora, funga nezvezvinhu zvaunogona kuita nenzvimbo dzaunogona kuenda, uye zvishandise sekukurudzira.

Ndingawana kupi rubatsiro muSri Lanka?

Mabasa ehutano hwepfungwa muSri Lanka ari kuvandudzika zvishoma nezvishoma. Saka kana tichida rubatsiro, kune nzvimbo dzakawanda dzatinogona kuenda. Chekutanga, zvipatara zvehurumende.Iye zvino kune makiriniki epfungwa ari kushanda munzvimbo dzakawanda. Unogona kubvunza chipatara chehurumende yako nezvenyaya iyi. Kunyanya, National Institute of Mental Health (NIMH) muAngoda ndiyo chipatara chikuru uye chakanyanya kusarudzwa pabasa iri.

Pamusoro pezvo, kune vanachiremba vepfungwa vakanaka, nyanzvi dzepfungwa, uye vanopa mazano mubazi rakazvimirira . Unogona kuwana ruzivo nezvevanhu ava online, kana kubva kuvanhu vaunoziva, vakaita sachiremba wemhuri yako.

Kune nhamba dzinoverengeka dzerubatsiro muSri Lanka dzaunogona kufonera uye kuwana mazano nekukasika kana paine emergency. Semuenzaniso, nhamba yerunhare "1926" yeSumitrayo Institute neNational Institute of Mental Health inozivikanwa zvikuru nekuda kweizvi. Kuti uwane nhamba dzerunhare nemasevhisi aripo, ndapota tarisa mawebhusaiti emasangano akakodzera kana kuti taura navo zvakananga. Unogona kuwana rutsigiro rwakakosha rwaunoda nekufonera nhamba idzi.

Pamusoro pezvo, kune masangano asiri ehurumende (NGOs) akawanda anoshanda muSri Lanka anoshanda pahutano hwepfungwa. Dzimwe nguva, unogona zvakare kuwana masevhisi ekupa mazano uye mapurogiramu ekuzivisa kubva kwavari.

Zvakakosha: Usati wataura nesangano chero ripi zvaro kana munhu, kuchenjera kuita tsvakiridzo pamusoro pehunyanzvi hwavo, ruzivo rwavo, uye kuvimbika kwavo. Tsvaga rubatsiro kunzvimbo yakakunakira, yakakunakira, uye yakavimbika kwauri.

Pakupedzisira... rusununguko rwepfungwa!

Kuzvidya mwoyo chikamu chehupenyu hwedu. Kuzvidya mwoyo kwakajairika kunotibatsira kutarisana nematambudziko uye kungwarira. Imhinduro yechisikigo yeuropi hwedu, sisitimu yetsinga, uye sisitimu yemahormone. Asi kana zvikasagona kudzora uye zvikakanganisa hupenyu hwedu hwezuva nezuva, zvinogona kuva chirwere chekuzvidya mwoyo nekuda kwekusagadzikana mukushanda kweuropi uye makemikari.

Yeuka kuti hausi wega. Kune vanhu vazhinji vanonetseka nekuzvidya mwoyo. Usanyara kana kutya kukumbira rubatsiro nekutsvaga kurapwa. Nerubatsiro rwakakodzera nerutsigiro, iwewo unogona kunzwisisa zvinhu zvemuviri uye zvepfungwa zvinokonzera kuzvidya mwoyo, kuzvirapa zvakanaka, uye kurarama hupenyu hunofadza uye hunobudirira. Iwewo une kodzero yekubvisa mutoro mupfungwa dzako wofema zvinyoro nyoro!

Chengetedza hutano hwepfungwa dzako. Kana iwe kana mumwe munhu waunoziva achida rubatsiro, ndapota tsvaga rubatsiro rwenyanzvi.