Ngaba nawe unalo olu 'hlobo lwahlukileyo' lokudakumba? (Ukudakumba Okungaqhelekanga) Masifumanise ngokuqinisekileyo!

Ngaba ngamanye amaxesha uziva ulusizi olunganyamezelekiyo, unzima, kwaye ungafuni kwenza nto? Kodwa xa umhlobo ekufowunela aze akuxelele iindaba ezimnandi, okanye xa ubukele imuvi oyithandayo, ngaba olo sizi luyanyamalala okwethutyana kwaye ulonwabo oluncinci luza engqondweni yakho? Kwaye ke ngaba uziva usizi nobunzima obufanayo kwakhona? Abantu abaninzi bacinga ukuba uxinezeleko yimeko yengqondo engapheliyo, engenaluvuyo. Kodwa olu 'hlobo olwahlukileyo loxinzelelo' esithetha ngalo namhlanje alunjalo. Luhlukile kancinci.

Yintoni le 'depression engaqhelekanga'?

Ngamafutshane, ukudakumba okungaqhelekanga luhlobo oluthile lokudakumba. Nangona kunjalo, iimpawu zako zahlukile kancinci kwiimpawu zesifo esidla ngokusibiza ngokuba kukudakumba.

Ngoku unokucinga ukuba igama elithi 'atypical' lithetha into 'engaqhelekanga' okanye 'engabonwa rhoqo'. Kodwa asikuko oko likuthethayo apha. Lithetha, "ukubonisa iimpawu ezahlukileyo kwiimpawu zokudakumba esihlala sizibona."

Uphawu oluphambili nolwahlukileyo koku kukuba xa into emnandi ikwehlela, usizi kunye nokuphelelwa lithemba okuvakalelwa kukuba kuyanyamalala okwethutyana. Ngokuchanekileyo, imo yakho 'iyasabela' kwiziganeko ezilungileyo. Oku sikubiza kunyango (mood reactivity) . Le yeyona nto iphambili eyahlula le meko kwezinye iimeko zokudakumba.

Yintoni umahluko phakathi koxinzelelo 'oluqhelekileyo' kunye noxinzelelo 'olwahlukileyo'?

Zombini ziimeko zempilo yengqondo. Zombini ziquka ukuziva ulusizi ixesha elide kunye nokuphelelwa lithemba. Kodwa kukho umahluko ocacileyo phakathi kwezi zimbini. Masibone ukuba ziyintoni na. Jonga le tshathi.

Ngubani onokuthi abe nale meko? Ixhaphake kangakanani?

Le meko ixhaphake kabini kubasetyhini kunakumadoda. Kwakhona, idla ngokuqala kulutsha, phakathi kweminyaka eli-15-16 kunye nasekuqaleni kweminyaka engama-20.

Nangona igama elithi 'Atypical' lingaqhelekanga, oku akuqhelekanga kangako. Enyanisweni, phakathi kwe-15% kunye ne-36% yabantu abafunyaniswe benesifo sokudakumba banalo olu hlobo lokudakumba. Oku kuthetha ukuba sisifo esixhaphake kakhulu kunokuba sicinga.

Zithini kanye kanye iimpawu?

Ukongeza kwindlela esabela ngayo kwimood esithethe ngayo ngaphambili, apho imood yakho iphucuka xa kukho into entle eyenzekayo, kufuneka ube neempawu ezimbini kwezi zilandelayo ukuze uqaphele le meko.

• Ukunqwenela ukutya kakhulu kunye/okanye ukutyeba kakhulu: Usenokuziva ufuna ukutya into ethile ngalo lonke ixesha. Usenokunqwenela ngakumbi ukutya okune-carbohydrate eninzi (irayisi, isonka, iilekese). Oku kunokukhokelela ekutyebeni kakhulu.
• I-Hypersomnia: Ukuziva ulele nangona ulele iiyure ezili-10 okanye ezili-12 ngosuku. Ukulala rhoqo emini kuthiwa yi -hypersomnia .
• Ukukhubazeka kweLeaden: Iingalo nemilenze zivakala zinzima kakhulu kwaye zingenabomi. Zivakala ngathi zinzima njengelead. Oku kunokwenza kube nzima ukuphuma ebhedini okanye ukuhamba. Oku kubizwa ngokuba yi -leaden paralysis ngokwezonyango.
• Uvelwano olugqithisileyo ekwaliweni: Nokuba kukugxekwa okuncinci okanye isuntswana nje lokungamkeleki kunokuba buhlungu kakhulu. Oku kunokukhokelela ekubeni woyike okanye ungathandi ukunxulumana nabantu okanye ukwenza umsebenzi. Oku kunokubangelwa kukwaliwa ngokwenene okanye ukubonwa ngathi akumkelekanga.

Ukongeza kwezi mpawu zithile, ezi mpawu zilandelayo ezibonakala kwixinzelelo oluqhelekileyo nazo zinokwenzeka:

• Iimvakalelo zosizi olukhulu kunye nokuphelelwa lithemba.
• Ukulahlekelwa yiminqweno yokwenza izinto ebezimnandi ngaphambili.
• Ukuthambekela ekucaphukeni ngokukhawuleza nasekucaphukisweni zizinto ezincinci.
• Ubunzima bokugxila nokukhumbula izinto.

Kutheni le meko isenzeka?

Akukho sizathu sinye sifunyenweyo sale nto, kodwa abaphandi bakholelwa ukuba ibangelwa zizinto ezahlukeneyo.

• Utshintsho kwiikhemikhali zobuchopho: Ngamafutshane, oku kunokubangelwa lutshintsho ekusebenzeni kweekhemikhali ezikwingqondo yethu ezithumela imiyalezo (esizibiza ngokuba zii -neurotransmitters ) kunye neendawo ezizifumanayo ( ii-neuroreceptors) .
• I-genetics: Ukuba umntu kusapho lwakho ukhe waba nesifo sengqondo esifana nokudakumba okanye isifo se-bipolar , usemngciphekweni omkhulu wokuba nesi sifo.
• Ukonzakala: Iziganeko ezibuhlungu, ingakumbi ezo zenzeke ebuntwaneni, ezifana nokuxhatshazwa, zinokubangela ukuba kubekho ezo meko kamva ebomini.
• Uxinzelelo Olungapheliyo: Uxinzelelo oluhlala ixesha elide emsebenzini nakubomi bentsapho nalo lunokuchaphazela oku.

Ezinye izinto ezongeza umngcipheko

Ukongeza kwezi zizathu zingasentla, oku kulandelayo kunokunyusa umngcipheko wokuba noxinzelelo olungaqhelekanga:

• Ukuba nembali yeemeko ezifana nesifo sengqondo esibizwa ngokuba yi -bipolar disorder okanye i-anxiety .
• Amava amabi awadibana nawo ebuntwaneni.
• Ukuxhatshazwa ngokweemvakalelo, ngokwasemzimbeni, okanye ngokwesondo.
• Ingxaki enkulu yempilo, efana nengozi okanye ukugula ixesha elide.
• Intlungu enganyamezelekiyo njengokufelwa ngumntu omthandayo.
• Ukuba nembali yokusebenzisa iziyobisi okanye utywala.

Ugqirha uyixilonga njani le nto?

Xa usiya kugqirha, uza kuthetha nawe ngononophelo malunga neempawu zakho, imbali yakho yezonyango, kunye nembali yakho yempilo yengqondo.

Ngamanye amaxesha, uvavanyo lwegazi lunokwenziwa ukujonga ezinye izizathu zomzimba zeempawu zakho. Umzekelo, iingxaki ze-thyroid ngamanye amaxesha zinokubangela iimpawu zokudakumba, ngoko ke kubalulekile ukuba zingabikho ezo meko.

Emva koko, ukuba kuyimfuneko, ugqirha wakho unokukuthumela kwingcali, njengogqirha wengqondo.

Zithini iindlela zonyango zoku?

Iindaba ezimnandi zezokuba ukudakumba okungaqhelekanga yimeko enokunyangeka kakuhle . Iindlela zonyango zinokwahluka ngokuxhomekeke kubukhali bemeko yakho. Kukho iintlobo ezimbini eziphambili zonyango ezisetyenziswa rhoqo.

Unyango lwengqondo

Sibiza oku ngokuba yingcebiso. Apha, uthetha ngeengxaki zakho nomcebisi wezempilo yengqondo oqeqeshiweyo (umcebisi, ingcali yezengqondo).

• Unyango Lokuziphatha Olusebenzisa Ingqondo (CBT): Olu lunyango olusetyenziswa kakhulu nolusebenzayo. Lukunceda uchonge iingcinga neemvakalelo ezimbi eziza engqondweni yakho kwaye uqonde indlela ezichaphazela ngayo izenzo zakho. Oku kukunceda utshintshe ezo ndlela zimbi kwaye kukuqeqeshe ukuba ucinge ngeendlela ezisempilweni.

Amayeza (Amayeza okudakumba)

Kukho iintlobo ezahlukeneyo zamayeza asetyenziselwa ukunyanga ukudakumba. La mayeza asebenza ngokulinganisela amanqanaba ee -neurotransmitters engqondweni.

• Ngaphambili, udidi lwamayeza abizwa ngokuba yi -MAOIs lwalusebenza kakuhle kakhulu kubantu abanesifo sokudakumba esingaqhelekanga. Kodwa kwakukho izinto ezininzi ekufuneka ziqwalaselwe xa uzithatha kunye nokutya neziselo, kwaye kwakukho iziphumo ezininzi ebezingalindelekanga. Ngoko ke ngoku oogqirha abasoloko becebisa olo didi lwamayeza.
• Ngoku, kukho amayeza amaninzi akhuselekileyo, angenaziphumo zimbi kangako, kwaye asebenza ngakumbi, afana nee-SSRI .

Ukongeza kwezi ndlela zonyango, ukwenza utshintsho oluthile kwindlela ophila ngayo (ukuzilolonga, ukuphepha ukusebenzisa utywala neziyobisi) kunokunceda ekulawuleni iimpawu.

Kuza kwenzeka ntoni ukuba ayinyangwa?

Ukuba ayinyangwa, oku kunokuba nemiphumo emibi kakhulu.

• Ukutya kakhulu okukhokelela ekutyeni kakhulu nasekutyebeni.
• Ukwanda kweengxabano kubudlelwane.
• Umngcipheko okhulayo wokulutha iziyobisi.
• Ukunciphisa ukusebenza kakuhle kunye nokuphepha umsebenzi okanye imisebenzi yemfundo.
• Ukwanda kwezinye iimeko zomzimba.
• Umngcipheko wokuzibulala uyanda.

Nangona kunjalo, ngonyango olufanelekileyo, ama-70% ukuya kuma-80% abantu abanesifo sokudakumba banokubona ukuphucuka okukhulu kwiimpawu zabo. Unyango lokuqala oqala ngalo lusenokungasebenzi kuwe. Kodwa ungayeki. Thetha nogqirha wakho ukuze ufumane isicwangciso sonyango esikusebenzelayo.

Ndifanele ndimbone nini ugqirha?

Ukuba uziva ngathi uneempawu ezikhankanyiweyo kweli nqaku, nceda ungacingi ukuba, "Le yimvakalelo nje yosizi, iza kuba ngcono ngokuhamba kwexesha," kwaye nceda ubone ugqirha ngokukhawuleza. Le yimeko yezonyango efuna unyango, njengesifo seswekile kunye noxinzelelo lwegazi oluphezulu.