Ngaba uhlala uziva uloyiko nokukhathazeka okungeyomfuneko? Masithethe ngeengxaki zokuxhalaba

Ngaba ngamanye amaxesha uziva uxinezelekile, uloyiko olungeyomfuneko, okanye uxhalabile? Ngaba ukhathazeka kakhulu ngezinto ezithile? Akuqhelekanga. Oku kusenokuba yimeko yengqondo oyilawulayo ngokungazi. Namhlanje siza kuthetha ngeengxaki zokuxhalaba, okanye izifo ezinxulumene nokuxhalaba .

Yintoni kanye kanye le ngxaki yokuxhalaba?

Ngamafutshane, i-Anxiety Disorder yimeko yempilo yengqondo. Ukuba unale meko, ujongana nezinto ezithile kunye neemeko ngoloyiko olukhulu kunye noxinzelelo. Usenokuba neempawu zomzimba, ezinje ngentliziyo ebetha ngamandla kunye nokubila.

Ngoku usenokuba ucinga, "Ngoko ke ngamanye amaxesha siziva sisoyika, akunjalo?" Ewe, kuqhelekile. Kuqhelekile ukuba sonke sizive sisoyika okanye sixhalabile ngamanye amaxesha. Umzekelo, xa kufuneka sisombulule ingxaki eofisini, siye kudliwanondlebe, sibhale uvavanyo, okanye senze isigqibo esibalulekileyo, siziva sisoyika okanye sixhalabile. Enyanisweni, ngamanye amaxesha kulungile ukuba noloyiko oluncinci. Kuba kusinceda silumke kwiimeko eziyingozi, kusigcina sigxile, kwaye kusikhusela.

Nangona kunjalo, i-Anxiety Disorder yinto edlula iimvakalelo eziqhelekileyo zoloyiko kunye nexhala. I-Anxiety Disorder ichazwa ngolu hlobo:

• Ukuba olu loyiko lukuchaphazela kangangokuba awukwazi ukwenza imisebenzi yakho yemihla ngemihla .
• Ukuba iimpendulo zakho azihambelani nemeko (oko kukuthi, ukuba ucaphuka kakhulu).
• Ukuba awukwazi ukulawula indlela osabela ngayo kwiziganeko.

Le meko inokuchaphazela iintsana, abantwana abancinci, kunye nabantu abadala. Abafazi badla ngokuphindwe kabini amathuba okuba nale meko kunamadoda.

Iingxaki zokuxhalaba zinokwenza kube nzima nokunyamezela usuku lonke. Nangona kunjalo, iindaba ezimnandi zezokuba kukho unyango olusebenzayo kwezi meko .

Ngaba kukho iintlobo ezahlukeneyo zeengxaki zokuxhalaba?

Ewe, ngokutsho kwe-American Psychiatric Association (DSM-5), incwadi esemgangathweni yokuxilonga izifo zengqondo, kukho iintlobo ezahlukeneyo ze-(Anxiety Disorders). Ezinye zazo zezi:

• Ingxaki Yokuxhalaba Okuqhelekileyo (i-GAD): Kule meko, uhlala uxhalabile, ukhathazekile, kwaye uxinezelekile. Uphawu oluphambili lwale nto kukuba uxhalaba ngokungeyomfuneko, rhoqo, nangokungekho ngqiqweni ngezinto zemihla ngemihla ezifana nemisebenzi yomsebenzi, impilo, kunye nemisebenzi yasekhaya. Khawuthelekelele, uNalini uxhalabile kakhulu ngomntwana wakhe xa efika ekhaya evela esikolweni, ezibuza ukuba kukho into eza kwenzeka kumntwana wakhe. Uxhalabile kwaye uxhalabile ngezinto ezingeyomfuneko ezifana nale yonke imihla. Le isenokuba yimeko ebizwa ngokuba yi-GAD.

• Uloyiko lwe-Agoraphobia:Oku kubonakala ngoloyiko olukhulu lokubanjwa, ukungakwazi ukubaleka, nokungakwazi ukufumana uncedo. Abantu abane-agoraphobia bayaziphepha iindawo ezintsha nezingaqhelekanga, njengeendawo ezinkulu nezivulekileyo, iindawo ezixineneyo, kunye neendawo ezingaphandle kwekhaya. Umzekelo, uKamal uyoyika ukuya kwivenkile enkulu, apho avakalelwa kukuba ukuba ubanjwa apho, akukho mntu uza kumnceda.

• Ingxaki Yokuxhalaba: Kule meko, ufumana ukuhlaselwa luloyiko ngequbuliso, okungalindelekanga. Into eyahlukileyo ngale meko kukuba olu hlaselo loloyiko ludla ngokuza ngaphandle kwesilumkiso kwaye alubangelwa nayiyiphi na enye imeko yengqondo okanye yomzimba. Abanye abantu abane-Panic Disorder banokuba ne-agoraphobia.

• I-Specific Phobias: I-phobia luloyiko okanye ixhala onalo ngento ethile. Inzima kangangokuba iphazamisa ubomi bakho ngendlela engapheliyo nenganyamezelekiyo. Kukho amakhulu e-phobias. Zonke zinesifo esifanayo: I-Specific Phobia. I-Agoraphobia kuphela ethathwa njengonyango olwahlukileyo. Umzekelo, abanye abantu banoloyiko olukhulu lwezigcawu, ukuphakama, kunye neenaliti.

• Ingxaki Yokuxhalaba Ngokwentlalo: Oku ngaphambili kwakwaziwa ngokuba yiSocial Phobia. Kule meko, unoloyiko olukhulu nolungapheliyo lokuba abanye baza kukugweba baze bakujonge. Oku kunokwenza abanye abantu boyike ukuphuma esidlangalaleni okanye ukuthetha.

• Ingxaki Yokuxhalaba Ngokuhlukana: Kulapho ufumana khona ixhala eligqithisileyo xa wahlukene nomntu omthandayo, ingakumbi umntu okhathalela abantwana (umz., umzali). Nangona ixhala lokuhlukana liyinto eqhelekileyo yokukhula kubantwana abancinci nabantwana abasaqalayo, i-Separation Anxiety Disorder inokuchaphazela abantwana kunye nabantu abadala.

• Ukukhetha i-Mutism: Kule meko, ngamanye amaxesha uyeka ukuthetha ngenxa yoloyiko okanye ixhala. Oku kudla ngokuchaphazela abantwana abancinci, kodwa kunokwenzeka nakubantwana abancinci nakubantu abadala .

Kubalulekile: Ezinye iimeko zempilo yengqondo, ezifana nePost-Traumatic Stress Disorder (PTSD), iAcute Stress Disorder, kunye neObsessive-Compulsive Disorder (OCD), nazo zineempawu ezifana nezeAnxiety Disorders. Nangona kunjalo, iAmerican Psychiatric Association ayizihluli ezi njengeAnxiety Disorders, kodwa njengeemeko ezahlukeneyo.

Zixhaphake kangakanani ezi (Anxiety Disorders)?

Ingxaki yokuxhalaba yingxaki eqhelekileyo yempilo yengqondo. Umzekelo, ukuba ujonga izibalo eMelika:

• I-Phobias ethile ichaphazela ukuya kuthi ga kwi-12% yabemi.
• Ingxaki Yokuxhalaba Entlalweni ichaphazela malunga ne-7% yabemi.
• Isifo Sokuxhalaba Esiqhelekileyo (i-GAD) sichaphazela malunga ne-3% yabemi.

Ezi zibalo zibonisa ukuba le ayisiyonto ingenamsebenzi.

Zithini iimpawu zeengxaki zokuxhalaba?

Iimpawu zeengxaki zokuxhalaba ziyahluka ngokuxhomekeke kuhlobo lwazo. Kukho iimpawu ezininzi eziqhelekileyo.

Iimpawu zengqondo zinokuba zezi:

• Iimvakalelo zoloyiko, uloyiko, uloyiko, kunye nokungakhululeki.
• Ndisoloko ndiziva ndixhalabile kwaye ndinomsindo.
• Iingcinga ezigqithisileyo ezingenakulawulwa.
• Ubunzima bokugxila.

Iimpawu zomzimba zingabandakanya:

• Ukungazoli, ukungakwazi ukuhlala kwindawo enye.
• Ukubetha kwentliziyo.
• Ukuqhawukelwa ngumphefumlo.
• Uxinzelelo lwemisipha.
• Iintende zezandla neenyawo ezibandayo okanye ezibilayo.
• Umlomo owomileyo.
• Isicaphucaphu.
• Ukuba ndindisholo okanye ukurhawuzelela ezandleni okanye ezinyaweni.
• Iingxaki zokungalali okanye zokulala.

Ukuba unezi mpawu rhoqo, kubaluleke kakhulu ukubona ugqirha okanye umcebisi wezempilo yengqondo .

Zithini izizathu zeengxaki zokuxhalaba?

Njengezinye izifo zengqondo, abaphandi abakayazi eyona nto ibangela iingxaki zokuxhalaba. Nangona kunjalo, bakholelwa ukuba ukudibana kwezinto ezahlukeneyo kunokudlala indima:

• Ukungalingani kweekhemikhali: Ii-neurotransmitters kunye neehomoni ezininzi engqondweni yethu, ezifana ne-(Norepinephrine), (Serotonin), (Dopamine), kunye ne-(Gamma-aminobutyric acid - GABA), ziye zanxulunyaniswa nokuxhalaba. Ukungalingani kwezi khemikhali kunokubangela ingxaki yokuxhalaba.
• Utshintsho lobuchopho: Kukho inxalenye yengqondo yethu ebizwa ngokuba yi-amygdala edlala indima ebalulekileyo ekulawuleni uloyiko kunye nokuxhalaba. Izifundo zibonise ukuba abantu abaneengxaki zokuxhalaba baye bandisa umsebenzi kwi-amygdala ngenxa yezinto ezibangela ukuxhalaba.
• Iimpembelelo zemfuza: Iingxaki zokuxhalaba zibonakala ngathi ziyenzeka kwiintsapho. Oku kuthetha ukuba kunokubakho impembelelo yemfuza. Ukuba umntu kusapho lwakho (umz., umzali, umntakwenu okanye umntakwenu) unesifo sokuxhalaba, nawe usemngciphekweni omkhulu wokuba naso.
• Izinto ezibangela imeko-bume: Uxinzelelo olunzima okanye oluhlala ixesha elide lunokutshintsha ulungelelwano lwee-neurotransmitters ezilawula imo yakho. Ukuba phantsi koxinzelelo olukhulu ixesha elide kunokubangela ingxaki yokuxhalaba. Ngokufanayo, ukufumana isiganeko esibuhlungu kunokukhokelela ekuphuhlisweni kweengxaki zokuxhalaba.

Ungazichonga njani iingxaki zokuxhalaba?

Ukuba wena okanye umntwana wakho uneempawu zesifo sokuxhalaba, bonana nogqirha kuqala. Ugqirha uza kuqala enze uvavanyo lwezonyango. Baza kwenza uvavanyo lomzimba, babuze ngembali yakho yezonyango, babuze ngamayeza owasebenzisayo, baze babuze ukuba kukho umntu kusapho lwakho onesifo sokuxhalaba.

Akukho vavanyo lwegazi okanye ii-imaging scans ezinokuxilonga iingxaki zokuxhalaba. Nangona kunjalo, ugqirha wakho unokuyalela ezinye iimvavanyo ukuze asuse ezinye iimeko zomzimba (ezifana ne-hyperthyroidism) ezibangela iimpawu zakho. Ukuba akukho sizathu somzimba, ugqirha wakho unokukuthumela kwingcali yezempilo yengqondo, efana nengcali yezifo zengqondo okanye ingcali yezengqondo.

Umcebisi wezempilo yengqondo uza kwenza udliwanondlebe okanye uphando nawe. Baza kukubuza imibuzo malunga neempawu zakho, iindlela zokulala, kunye nezinye iindlela zokuziphatha. Baza kusebenzisa imigaqo evela kwincwadi ye-American Psychiatric Association (DSM-5) ukuze bafumanise iingxaki zokuxhalaba.

Ngokwesiqhelo, ugqirha usekela uxilongo ngokusekelwe kwezi zinto zilandelayo:

• Iimpawu ozixelayo (kubandakanya ubukhali bazo kunye nokuba zihlala ixesha elingakanani).
• Ukuxoxa ngendlela ezo mpawu ezichaphazela ngayo ubomi bakho bemihla ngemihla.
• Ugqirha uza kujonga indlela ozijonga ngayo izinto kunye nendlela oziphethe ngayo.

Zinyangwa njani iingxaki zokuxhalaba?

Ingxaki yokuxhalaba ifana nayo nayiphi na imeko yezonyango efuna unyango. Asinto onokuyicinga nje uze uyilahle. Asiyongxaki yokuzimisela okanye isimo sengqondo. Abaphandi benze inkqubela enkulu ekunyangeni iimeko zempilo yengqondo kwiminyaka embalwa edlulileyo. Ugqirha wakho uza kuphuhlisa isicwangciso sonyango esifanelekileyo kuwe. Eso sicwangciso sinokubandakanya indibaniselwano yamayeza kunye nonyango lwengqondo .

Amayeza Okuthintela Ukukhathazeka

Amayeza awanakunyanga ngokupheleleyo ingxaki yokuxhalaba. Nangona kunjalo, anokunciphisa iimpawu kwaye akuncede usebenze ngcono. Amayeza onyango lweengxaki zokuxhalaba aquka:

• Amayeza okudakumba: La mayeza asetyenziswa kakhulu ukunyanga uxinzelelo, kodwa anokunceda nakwiingxaki zokuxhalaba. La mayeza atshintsha indlela ingqondo yakho esebenzisa ngayo iikhemikhali ezithile, aphucule indlela oziva ngayo kwaye anciphise uxinzelelo. Amayeza okudakumba athatha ixesha ukusebenza, ngoko ke yiba nomonde. Ii-SSRI kunye nee-SNRI zezona ziyobisi ziqhelekileyo zokudakumba ezinikwa abantu abaxhalabileyo. Amayeza okudakumba e-Tricyclic lolunye ukhetho, kodwa anokubangela iziphumo ebezingalindelekanga ezingaphezulu.
• IiBenzodiazepines: Olu hlobo lwamayeza lunokukunceda ukunciphisa ixhala lakho, uloyiko, kunye nokungaphumli. Nangona zisebenza ngokukhawuleza, ungazinyamezela. Zinokuba ngumlutha, ngoko ke kufuneka ulumke kakhulu xa uzisebenzisa. Ugqirha wakho unokukunika iBenzodiazepine ixesha elifutshane aze anciphise umthamo kancinci kancinci. IiBenzodiazepines ezinceda ngeengxaki zokuxhalaba ziquka iAlprazolam, iClonazepam, iDiazepam, kunye neLorazepam.
• Ii-Beta-blockers: La mayeza anokunceda ekunciphiseni ezinye zeempawu zomzimba zeengxaki zokuxhalaba, ezifana nokubetha kwentliziyo ngokukhawuleza kunye nokungcangcazela. Nangona kunjalo, awanyangi iinkalo zengqondo zeengxaki zokuxhalaba.

Ugqirha wakho uza kusebenzisana nawe ukuze afumane indibaniselwano efanelekileyo yamayeza kunye nomlinganiselo. Musa ukutshintsha umthamo okanye uyeke ukuthatha amayeza akho ngaphandle kokuthetha nogqirha wakho. Ugqirha wakho uza kukujonga ukuqinisekisa ukuba amayeza asebenza kakuhle kwaye awufumani miphumo emibi.

Unyango lwengqondo lweengxaki zokuxhalaba

Unyango lwengqondo lukwabizwa ngokuba yi-"talk therapy." Lubandakanya iindlela ezahlukeneyo zonyango ezikunceda ukuchonga nokutshintsha iimvakalelo zakho ezimbi, iingcinga kunye nokuziphatha. Umcebisi wezempilo yengqondo uza kukunceda uqonde ingxaki yakho yokuxhalaba aze athethe nawe ngamaqhinga okukunceda uyilawule. Ezimbini zeendlela eziphambili zezi:

• Unyango Lokuziphatha Olusebenzisa Ingqondo (CBT): Olu lolona hlobo luqhelekileyo lwe-psychotherapy olusetyenziswa ukunceda ukulawula iingxaki zokuxhalaba. I-CBT ikufundisa ukuchonga iindlela zokucinga kunye nokuziphatha okukhokelela kwiimvakalelo ezibangela uxinzelelo. Emva koko, usebenza ukutshintsha iimpendulo zakho kwezo ngcinga kunye nezinto ezibangela loo nto. Umzekelo, ukuba unengcinga efana nokuthi "Ukuba andikwenzi oku ngendlela eyiyo, wonke umntu uza kundihleka," i-CBT ikunceda utshintshele kwingcinga eyinyani ngakumbi ngokuzibuza ukuba iyinyani na kwaye kukho ubungqina bayo.
• Unyango Lokuchaphazelwa: Kule meko, umcebisi wezempilo yengqondo udala indawo ekhuselekileyo aze akutyhile kancinci kancinci kwizinto ezibangela uloyiko lwakho (zinokuba zizinto, iimeko, okanye imisebenzi). Oku kukubonisa ukuba unokujongana noloyiko lwakho. Uza kufunda ukwakha iinkolelo ezintsha neziyinyani malunga nezinto ozoyikayo. Uya kuqhelana kancinci kancinci namava oloyiko.

Injani imeko yabantu abanengxaki yokuxhalaba? (Ingqikelelo)

Ukuba ayinyangwa, iingxaki zokuxhalaba zingakhokelela kwiingxaki ezinkulu, umzekelo:

• Ubunzima bokugcina ubudlelwane nabantu kunye nomgangatho wobomi ophantsi.
• Iingxaki zokusebenzisa iziyobisi, kuquka ukusetyenziswa kweziyobisi kunye nokusetyenziswa kotywala.
• Isifo sokudakumba esikhulu.
• Ukuzibulala kwiimeko zokuxhalaba okukhulu.

Ukuxhalaba rhoqo kwandisa umngcipheko wokufumana izifo zentliziyo ezifana nokuhlaselwa yintliziyo.

Yiyo loo nto kubalulekile ukufuna uncedo ukuba unesifo sokuxhalaba. Unyango luyasebenza. Unyango olufanelekileyo lunokuphucula umgangatho wobomi bakho, ubudlelwane kunye nemveliso. Lunokuxhasa impilo-ntle yakho iyonke.

Ndingakuthintela na ukuba nesifo sokuxhalaba?

Okwangoku, akukho ndlela eyaziwayo yokuthintela (iingxaki zokuxhalaba). Nangona kunjalo,Unyango lunokunciphisa iingxaki ezininzi ezinxulumene nalo. Ukufuna uncedo ngokukhawuleza nje xa iimpawu zibonakala kunokunceda ukunciphisa ukuphazamiseka ebomini bakho.

Ndingazinyamekela njani ukuba ndinesifo sokuxhalaba?

Ukongeza ekufuneni iingcebiso zonyango kunye nonyango lobuchwephesha, kukho iindlela ezahlukeneyo zokunceda ukulawula ingxaki yokuxhalaba nokwenza unyango lusebenze ngakumbi:

• Ukulawula uxinzelelo: Uxinzelelo olungapheliyo okanye olunzima lunokwenza iingxaki zokuxhalaba zibe mandundu. Zama iindlela zokulawula uxinzelelo ezifana nokucamngca, ukuphefumla, ukuqaphela, kunye nokuzilolonga rhoqo.
• Amaqela enkxaso: Ukuba nenxaxheba kwiqela lenkxaso (ubuso nobuso okanye kwi-intanethi) kubantu abanexhala kunika amathuba okutshintshiselana ngezimvo nabanye, ukwabelana ngamava, nokufunda iindlela ezahlukeneyo zokujongana neengxaki.
• Imfundo: Ukufunda okungakumbi ngemeko yakho nokufundisa abantu obathandayo kunokukunceda wena kunye nabo niyiqonde ngcono kwaye niyixhase imeko.
• Nciphisa okanye uyeke i-caffeine: I-caffeine ingenza iimpawu zomzimba zokuxhalaba zibe mandundu. Ukuba unexhala malunga nobungakanani be-caffeine oyityayo, thetha nogqirha wakho.

Ndifanele ndimbone nini ugqirha wam?

Ugqirha wakho liqabane lakho kunyango lwakho. Ukuba uvakalelwa kukuba unyango lwesifo sokuxhalaba alusebenzi, okanye ukuba unemibuzo malunga namayeza akho, tsalela umnxeba ugqirha wakho. Kunye, ninokugqiba ukuba yeyiphi indlela engcono yokuqhubela phambili.

Akunyanzelekanga ukuba uhlale uxhalabile kwaye usoyika. Ukuba ufumana iimpawu zesifo sokuxhalaba, thetha nogqirha. Kungcono ufumane ukuxilongwa nonyango ngokukhawuleza. Ukwenza njalo kunokunceda ukunciphisa iingxaki ezinokubangelwa zizifo zokuxhalaba. Rhoqo, indibaniselwano yamayeza kunye neengcebiso zokuxhalaba kunokukunceda ufumane iziphumo ezilungileyo.

Okokugqibela, umyalezo oya ekhaya:

Ukuziva uxhalabile kwaye usoyika akukho nto ifanele ibe neentloni okanye uyifihle. Kufana nesifo somzimba. Into ebalulekileyo kukukhumbula ukuba kukho unyango olusebenzayo kwezi meko. Ukuba ucinga ukuba unazo ezi mpawu, ungoyiki ukubona ugqirha okanye umcebisi wezempilo yengqondo. Banokukunceda. Khumbula, awuwedwa.

Ixhala , impilo yengqondo, uloyiko, ixhala loluntu, unyango, unyango lwengqondo