Dzimwe nguva unombonetseka here nekurara husiku? Unokasira-kasira nekutendeuka kwemaawa mushure mekurara here? Kana kuti, kune vamwe vanhu, hazvina kunaka. Hazvina mhosva kuti unorara zvakadii, unonzwa hope zuva rese. Waizviziva here kuti matambudziko ekurara akadai anogona kuva chiratidzo chekuora mwoyo? Nhasi, ngatitaurei nezvehukama huripo pakati pekurara nekuora mwoyo.
Chii chaizvo chiri hukama huripo pakati pekurara nekuora mwoyo?
Zvichitaurwa zviri nyore, kuchinja kwemarara chiratidzo chikuru chekuora mwoyo. Izvi zvinogona kuuya nenzira mbiri:
1. Kushaya hope: Zvinhu zvakaita sekutadza kurara husiku, kumuka pakati pekurara, uye kutadza kurara zvakare.
2. Kunzwa kurara zvakanyanya kupfuura zvakajairika uye kunzwa hope mukati mezuva.
Asi unofanirawo kunzwisisa izvi. Kungoti une dambudziko rekurara hazvirevi kuti kuora mwoyo. Zvisinei, zvinogona kuva chiratidzo chakakosha chekuora mwoyo.
Saka chii chinonzi kuora mwoyo uku?
Kuora mwoyo hakusi kungonzwa kusuruvara chete. Ichirwere chepfungwa chinoda kurapwa. Zvakajairika kuti tinzwe kusuruvara. Asi mukuora mwoyo, kusuruvara uku, kuzvidya mwoyo, uye kushaya mufaro pamusoro pechinhu chero chipi zvacho zvinogara kwemavhiki kana mwedzi. Pamwe chete neizvi, zviratidzo zvinokanganisa muviri zvinoonekwawo.
- Kurasikirwa nesimba, kuneta nguva dzose
- Kuchinja kwehope (sezvatataura nezvazvo)
- Kuchinja kwechido (anorexia kana kudya zvakanyanya)
- Kuomerwa nekuita mabasa ezuva nezuva
Kana zviratidzo izvi zvikaramba zviripo, chiremba anogona kuzviona sechirwere chekuora mwoyo . Dzimwe nguva, kushaya hope kunokonzerwa nechimwe chirwere kana matambudziko emunhu zvinogona kuwedzera kuora mwoyo kuripo.
Ndeapi marapirwo ekushaya hope kunokonzerwa nekuora mwoyo?
Nhau dzakanaka ndedzekuti kana kuora mwoyo kukarapwa zvinobudirira, matambudziko ekurara anenge ava nani ega.
Kurapa kushushikana kunoenderana nekuoma kwechirwere. Kune vanhu vazhinji, kurapwa kunoshanda zvakanyanya kusanganisa kurapwa kwepfungwa nemishonga .
- Mishonga: Iyi inobatsira kuderedza zviratidzo nekukurumidza.
- Kurapa kwepfungwa: Izvi zvakafanana ne 'talk therapy'. Zvinogona kukubatsira kudzidza nzira dzekudzivirira kuora mwoyo mune ramangwana. Zvinogonawo kukubatsira kudzora pfungwa dzinokanganisa kurara uye kukudziridza hunyanzvi hwekurara zviri nani.
Mhando dzemishonga inoshandiswa pakuita izvi
Kazhinji, kana chiremba achirapa kushungurudzika uye kushaya hope, vanogona kukupa mushonga wenguva pfupi kuti ukubatsire kurara, pamwe chete nemushonga wekuora mwoyo.
Zvakakosha: Tiri kukurukura nezvemishonga inotevera kuti muwane ruzivo chete. Dzivisai kushandisa chero ipi zvayo yemishonga iyi musina kupiwa mazano nachiremba. Chiremba wenyu chete ndiye anogona kusarudza mushonga wakakodzera, mwero, uye nguva yekushandiswa.
| Rudzi rwemishonga | Tsananguro iri nyore | Mienzaniso |
|---|---|---|
| SSRIs (Selective Serotonin Reuptake Inhibitors) | Iyi imhando yemishonga inowanzoshandiswa yekuderedza kushushikana kwepfungwa. Inobatsira pamanzwiro uye pakurara. Zvisinei, kune vamwe vanhu, inogona kukonzera kushaya hope kwakanyanya. Saka, chiremba wako anogona kukuudza kuti uitore mangwanani. | Citalopram (Celexa) Fluoxetine (Prozac) Sertraline (Zoloft) |
| SNRIs (Serotonin neNorepinephrine Reuptake Inhibitors) | Zvinokanganisa makemikari maviri europi. Zvinokurudzirwa kana SSRIs dzisingashande kana kana kushungurudzika kuchiperekedzwa nezvimwe zvirwere, zvakaita sekurwadziwa. | Duloxetine (Cymbalta) Venlafaxine (Effexor) |
| Mishonga Inonyaradza Kuora Mwoyo | Izvi zvinobatsira zvakananga pakurara panguva yekurapa kuora mwoyo. | Mirtazapine (Remeron) Trazodone (Desyrel) |
| Madhiragi | Iyi mishonga inoshandiswa kurapa kushaya hope. Inowanzo pihwa kwenguva pfupi. | Eszopiclone (Lunesta) Zolpidem (Ambien) |
Pamusoro pezvo, vamwe vanhu vanoshandisa hormone inonzi melatonin, iyo inogona kutengwa pachitoro chemishonga isina kunyorerwa nachiremba, pamatambudziko ekurara. Uyewo, mushonga unonzi Ramelteon (Rozerem) unoshanda zvakafanana nemelatonin.
Rudzi rutsva rwemishonga runonzi Orexin receptor antagonists . Semuenzaniso, Suvorexant (Belsomra) . Iyi inoshanda nekuvharira neurotransmitter inonzi Orexin , iyo inozivisa miviri yedu kuti "irambe yakamuka."
Chii chimwe chaunogona kuita kuti uvandudze kurara kwako?
Pamusoro pemishonga, kune zvinhu zvakati wandei zvaunogona kuita iwe pachako kuti uvandudze kunaka kwekurara kwako. Tinozvidaidza kuti 'Kuchena Muhope'.
- Dzidzira nzira dzekudzikamisa pfungwa dzako: Zvinhu zvakaita sekufema zvakadzama uye kufungisisa zvinogona kubatsira kuderedza pfungwa dzisingadiwe.
- Nyora runyorwa rwezvinhu zvemangwana: Paunonyora zviri mupfungwa dzako papepa, unonzwa wakasununguka. Zviudze kuti, "Ndichafunga nezvezvinhu izvi mangwana."
- Dzivisa kurara kwenguva refu masikati: Kana ukarara masikati, ramba wakapfupika (maminitsi 20-30). Dzivisa kurara masikati.
- Rovedza muviri nguva dzose: Zvisinei, rega kurovedza muviri maawa mashoma usati warara .
- Usatarise mascreen usati warara: Chiedza chebhuruu chinobva paTV, pakombiyuta, uye pamafoni chinokanganisa kugadzirwa kwemelatonin, kemikari iri muuropi hwedu inozivisa kurara.
- Usashandise caffeine, doro, kana nicotine (fodya) manheru uye husiku.
- Usakanda mapfumo pasi wobva watendeukira pamubhedha: Kana usingakwanise kurara, buda pamubhedha, enda kune imwe imba, uye ita chimwe chinhu chinozorodza (sekuverenga bhuku). Kana uchinzwa hope, dzokera kunorara.
- Shandisa mubhedha wako chete pakurara uye pabonde: Usarara pamubhedha uchiona TV, kushanda, kana kudya. Izvi zvinotumira chiratidzo kuuropi hwako kuti 'mubhedha' inzvimbo yekurara.
Kana uri kunzwa kushushikana kana kunetseka nezvematambudziko ako ekurara, ndapota usatya kutaura nezvazvo. Kutaura nachiremba wako ndiyo danho rakanakisisa raunogona kutora.
Mharidzo Yekuenda Nayo Kumba
- Matambudziko ekurara (kushaya hope kana kurara zvakanyanya) anogona kuva chiratidzo chikuru chekuora mwoyo.
- Kuora mwoyo hakusi kusuruvara chete, asi chirwere chinoda kurapwa.
- Unogona kuwana mhedzisiro yakanaka nekutaura nachiremba wako uye kushandisa psychotherapy pamwe nemishonga kana zvichidikanwa.
- Usashandise mushonga, kunyanya mapiritsi ekurara, usina kunyorerwa nachiremba.
- Kuisa tsika dziri nyore (hutsanana hwekurara) dzinokubatsira kurara zviri nani muhupenyu hwako hwezuva nezuva kunogona kuita mutsauko mukuru.
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