Ngaba nawe uhlala uxhalabile ngezinto ezingeyomfuneko? Oku kumalunga ne-Generalized Anxiety Disorder (GAD)!

Ngaba ngamanye amaxesha uziva uxinezelekile kwaye ukhathazekile nangezinto ezincinci? Mhlawumbi ayiloxhala nje elincinci. Ukucinga kakhulu ngemisebenzi yemihla ngemihla kunye nokuxhalaba ngayo kunokuchaphazela impilo yakho yengqondo. Namhlanje sithetha ngemeko efana nale, ebizwa ngokuba yi-'Generalized Anxiety Disorder' okanye ``(Generalized Anxiety Disorder - GAD)``.

Yintoni le meko idla yonke into? Ngaba yi-Generalized Anxiety Disorder (GAD)?

Ngaba uhlala uxhalabile nangezona zinto zincinci? Ngaba uxhalabela kakhulu kwaye ungalawuleki ngezinto zemihla ngemihla, ezifana nemisebenzi yasekhaya, umsebenzi weofisi, umsebenzi wesikolo wabantwana bakho, iingxaki zemali, okanye impilo yakho okanye yentsapho yakho? Khawucinge nje, ukususela xa uvuka kusasa de ulale ebusuku, ngaba uziva ngathi uneengxaki ezininzi ezijikelezayo entlokweni yakho? Yiloo nto siyibiza ngokuba yi-'(Generalized Anxiety Disorder - GAD)'.

Ngoku usenokuba ucinga, 'Ngubani ongakhathazekiyo? Wonke umntu uxhalabile ngento ethile.' Yinyani leyo. Kuqhelekile ukuba nexhala kancinci kwaye uxhalabe xa kuvela ingxaki enkulu ebomini, xa kuza uviwo, okanye xa kufuneka uqale umsebenzi omtsha. Nangona kunjalo, kumntu one-GAD, olu xhala, olu loyiko, luhlala lusenzeka , nokuba akukho sizathu . Ukuchaneka, lukwenza ukhathazeke kakhulu ngaphandle kwesizathu, nangezinto ezincinci. Kufana nokuba ingqondo yakho 'ineswitshi yokukhathazeka' ehlala isebenza.

Xa uqhubeka uxhalabile ngolu hlobo, akuchaphazeli nje ingqondo yakho kuphela. Kukwachaphazela nomzimba wakho . Usenokuba neentloko ezibuhlungu, iintlungu zomzimba, kwaye uzive ungakhululekanga. Enyanisweni, kunokuba nzima ukunyamezela usuku lonke. Kuqikelelwa ukuba malunga ne-3% yabantu abadala eMelika banengxaki yesi sifo, kwaye sichaphazela malunga ne-5% yabantu ngaxesha lithile ebomini babo. Nangona kunjalo, yi-43% kuphela yabo bachaphazelekileyo abafuna unyango. Ke ngoko, ukuba uhlangabezana nale meko, kubaluleke kakhulu ukufuna uncedo kugqirha.

Ngaba nawe uyazibuza ukuba unayo na i-GAD? Makhe sijonge ezi mpawu.

Kukho iimpawu ezimbini eziphambili ezinokubonakala kwi-GAD:

• Ukuxhalaba ngokugqithisileyo nangokuqhubekayo ngezinto eziqhelekileyo zemihla ngemihla.
• Kunzima kakhulu ukulawula ezi ngcinga ziphazamisayo.

Ukongeza kwezi zinto, le nkxalabo engapheliyo engqondweni yakho inokubangela neempawu zomzimba . Jonga ukuba unayo na enye kwezi:

• Ubunzima bokulala okanye ukungakwazi ukulala kakuhle nokuba sele ulele, ukuvuka rhoqo.
• Ndisoloko ndiziva ndidiniwe kwaye ndidiniwe .
• Ukungazoli okungalawulekiyo, ukuziva uxhalabile kakhulu, ucaphukile nakwezona zinto zincinci.
• Intloko ebuhlungu rhoqo.
• Ukuziva ngathi intliziyo yakho ibetha ngokukhawuleza (ukubetha kwentliziyo) .
• Izihlunu zam ziqinile kwaye zibuhlungu.Imvakalelo ithi `(Uxinzelelo lwezihlunu)`.
• Ukungazoli .
• Kuvakala ngathi kunzima ukuphefumla, ngathi uyafuthanisela .
• Ukubila ngaphandle kwesizathu.
• Kunzima ukugxila kumsebenzi owenzayo.
• Iintlungu zomzimba ezingachazwanga (umzekelo, iintlungu zemisipha, iintlungu zesisu).

Ezi mpawu ngamanye amaxesha ziyafika ziphinde ziphele, kwaye ngamanye amaxesha zinokuba mandundu xa uziva uxinezelekile okanye uxhalabile .

Kutheni sifumana i-GAD? Zithini izizathu?

Nangona kungenakwenzeka ukutsho ngqo ukuba yintoni ebangela i-GAD, abaphandi bakholelwa ukuba yindibaniselwano yezinto ezininzi.

• Ukusebenza kobuchopho: Kusenokubakho utshintsho oluthile kwindlela ingqondo yakho ephatha ngayo ixhala kunye noxinzelelo.
• I-Genetics: I-GAD ingasebenza kwiintsapho. Oku kuthetha ukuba ukuba kukho umntu kusapho lwakho onayo le meko, unokuba nayo. Utshintsho kwi-genetic lunokubangela utshintsho kwiikhemikhali ezibalulekileyo engqondweni, ezifana ne-serotonin, i-dopamine, kunye ne-GABA, ezinokuchaphazela indlela ocinga ngayo.
• Amava obomi: Amava anzima naxinezelayo oye wajongana nawo ekuhambeni kwexesha (umz., iingxaki emsebenzini, iingxabano zosapho, iingozi) anokutshintsha nendlela osabela ngayo kwizinto zemihla ngemihla.

Ngubani onokuba nethuba elikhulu lokufumana i-GAD? (Izinto ezibangela umngcipheko)

I-GAD inokuchaphazela abantwana kunye nabantu abadala. Idla ngokuqala ebuntwaneni okanye ebusheni, kodwa inokuqala nakweyiphi na iminyaka.

Usenokuba sengozini enkulu yokuphuhlisa i-GAD ngenxa yezi zizathu zilandelayo:

• Ukuba ungumfazi .
• Ukuba kukho umntu kusapho lwakho oye wafunyaniswa ukuba une-GAD .
• Ukuba ukhe wadibana nesiganeko esibuhlungu okanye uxinzelelo olukhulu lwengqondo ebomini bakho.
• Ukuba waxhatshazwa usengumntwana .
• Ukuba unenye imeko yempilo yengqondo, umzekelo, "Panic Attacks" (ukuqala koloyiko ngequbuliso), "Depression" (uxinzelelo), okanye "Phobia" (uloyiko olunzulu ngento ethile) .
• Ukuba unesifo sempilo esihlala ixesha elide (umz. isifo seswekile, isifo sentliziyo).
• Ukuba usebenzisa iziyobisi ezifana necuba, utywala, okanye intsangu rhoqo.

Ngaba i-GAD ingabangela ezinye iingxaki?

Ewe, i-GAD ingahlala kunye nezinye iingxaki zempilo yengqondo . Umzekelo, iingxaki zokusebenzisa iziyobisi kunye nokudakumba zingahlala kunye ne-GAD. Usenokudibana nokutshintsha kweemvakalelo, utshintsho kwindlela yokuziphatha, kunye notshintsho kumanqanaba amandla.

Eyona nto ibalulekileyo kukuba i-GAD ngamanye amaxesha inokubangela ukuba ucinge ngokukruquka bubomi, iingcinga zokuzilimaza. Ukuba ukhe waziva ngathi ukwimeko enzima kangaka, ungathandabuzi ukucela uncedo. ESri Lanka, kukho imibutho efana neSumithrayo (0112692909 okanye 0112682535) onokuthetha nayo ukuze ufumane uncedo. Okanye ungatsalela umnxeba kwiNational Mental Health Helpline ngo-1926. Khumbula ukuba awuwedwa.

Ugqirha uyifumana njani i-GAD ngokuchanekileyo?

Ukuba ukrokrela ukuba une-GAD, ungabonana nogqirha wosapho lwakho, okanye ungabonana ngqo nengcali yezempilo yengqondo, efana "nengcali yezengqondo" okanye "nengcali yezengqondo".

Baza kukubuza imibuzo malunga nempilo yakho yengqondo kunye nembali yezonyango yosapho lwakho . Usenokuziva usoyika kwaye unexhala ngeli xesha. Kodwa kubaluleke kakhulu ukubalisa iinkcukacha ezininzi kangangoko kunokwenzeka. Kuba kulapho kuphela apho ugqirha aza kukwazi ukuqonda imeko yakho ngokuchanekileyo aze akunike unyango olufanelekileyo.

Ukongeza, ugqirha angenza izinto ezifana nezi:

• Ukwenza uvavanyo lomzimba .
• Ndikucela ukuba ugcwalise iphepha lemibuzo (elifana ne-``GAD-7```) ukuze ufumane ulwazi malunga nendlela ovakalelwa ngayo.
• Ukujonga izinto ezifana nembonakalo yobuso bakho kunye nendlela othetha ngayo.
• Ukwenza uvavanyo ukuze kubonwe ukuba kukho na esinye isizathu seempawu zakho. Umzekelo:
• Uvavanyo lwegazi: `(Uvavanyo lomsebenzi we-thyroid)` (uhlola umsebenzi we-thyroid), `(Uvavanyo lwe-glucose yegazi)` (uhlola amanqanaba eswekile egazini), `(Uvavanyo lwamayeza)` (uhlola ukusetyenziswa kweziyobisi).
• I-Echocardiogram (jonga umsebenzi wentliziyo).

Ziziphi iindlela zokuchonga i-GAD?

Oogqirha basebenzisa imigaqo evela kwi-Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5-TR) ukufumanisa i-GAD. Ukuze kufunyaniswe ukuba une-GAD, kufuneka ube nexhala eligqithisileyo ubuncinane iinyanga ezintandathu, uninzi lweentsuku zeveki . Kwaye ixhala kufuneka libe nzima kakhulu ukulilawula .

Ukongeza koku kuhlala kuxhalabisa, umntu omdala udla ngokuba neempawu ezintathu kwezi zilandelayo (abantwana basenokuba nenye kuphela):

• Ukuziva ungaphumli okanye uxhalabile rhoqo.
• Ukudinwa ngokukhawuleza.
• Ubunzima bokugxila, okanye ukuziva ngathi ingqondo yakho ayinanto.
• Ukucaphuka ngezinto ezincinci.
• Ukuqina kwemisipha kunye nentlungu.
• Ubunzima bokulala, ukuhlala ulele, okanye ukungalali kakuhle.

Ezi mpawu zifanele zichaphazele imisebenzi yakho yemihla ngemihla, umsebenzi, ubudlelwane bosapho, kunye nempilo iyonke .

Kwakhona, ugqirha uya kuqinisekisa ukuba usebenzisa ezi mpawu.Kwakhona iqinisekisa ukuba iimpawu azibangelwa ziziyobisi okanye ezinye iindlela zonyango . Ikwaqinisekisa ukuba iimpawu azichazwa ngcono yenye imeko yempilo yengqondo (efana "nePanic Disorder", "Social Anxiety", "Obsessive-Compulsive Disorder (OCD)", okanye "Post-Traumatic Stress Disorder (PTSD)").

Ngaba kukho unyango lokunciphisa ixhala? (Unyango lwe-GAD)

Iindaba ezimnandi zezokuba i-GAD yimeko enokunyangwa . Idla ngokuphathwa nge-psychotherapy (unyango lokuthetha) okanye amayeza, okanye indibaniselwano yazo zombini. Uphando lubonise ukuba iziphumo ezilungileyo ziyafumaneka xa zombini ezi ndlela zidityanisiwe. Ugqirha wakho uza kusebenza nawe ukufumana isicwangciso sonyango esifanelekileyo kuwe, ngokusekelwe kwiimpawu zakho, iimfuno zakho, kunye nempilo yakho iyonke.

Ukuphilisa ngokuthetha: Unyango lwengqondo

Unyango lwengqondo, ngokufutshane, 'lunyango lokuthetha' . Lubandakanya ukuthetha nomntu nzulu ngeengcinga zakho, iimvakalelo zakho, kunye nokuziphatha kwakho ukuze umncede aziqonde. Oku kwenziwa ngumcebisi wezempilo yengqondo ofanelekileyo kwindawo ekhuselekileyo nenenkxaso.

Ngale ndlela yonyango, ungafunda izixhobo kunye neendlela ozidingayo ukuze uphile ubomi bakho bemihla ngemihla kakuhle kwaye uphucule impilo-ntle yakho yengqondo.

Enye yezona ndlela zisebenzayo zokunyanga i-GAD kukusebenzisa unyango lokuziphatha oluqondayo (i-CBT). Ikunceda ukuchonga nokutshintsha iingcinga ezimbi ezikhulisa ixhala lakho kwaye zikwenze uziphathe ngeendlela ezithile. Ekuhambeni kwexesha, i-CBT inokukunceda ukunciphisa ixhala lakho eligqithisileyo kwaye wakhe izakhono ozidingayo ukuze ujongane neengxaki ngendlela ephilileyo.

Ukuncedakala kumayeza: Amayeza e-GAD

Amayeza anokumiselwa njengenxalenye yesicwangciso sakho sonyango lwe-GAD. Nazi ezinye zezona mayeza asetyenziswa kakhulu:

• IiSelective Serotonin Reuptake Inhibitors (ii-SSRI): Umzekelo, i-Escitalopram, i-Paroxetine, okanye i-Sertraline.
• IiSerotonin-Norepinephrine Reuptake Inhibitors (iiSNRI): Imizekelo ibandakanya iDuloxetine kunye neVenlafaxine.
• IiBenzodiazepines (Ezi zihlala zicetyiswa ukuba zisetyenziswe ixesha elifutshane).
• `(I-Buspirone)`.

Ukuba la mayeza awayiphuculi imeko yakho, ugqirha unokuqwalasela amanye amayeza, afana nala:

• `(IiTricyclic Antidepressants)`: Umzekelo `(Amitriptyline)`.
• `(I-Antipsychotics yesizukulwana sesibini)`.
• `(I-Valproate)`.

Ngaba udinga ukubona ugqirha?

Ukuba usela amayeza e-GAD, kubaluleke kakhulu ukubona ugqirha wakho rhoqo ukuze ubone ukuba amayeza asebenza kakuhle kangakanani kwaye ulungise umthamo ukuba kuyimfuneko.Ukuba uneziphumo ebezingalindelekanga okanye iimpawu ezintsha, xelela ugqirha wakho ngazo.

Ukuba uphantsi konyango lwengqondo, zama ukuya kuzo zonke iiseshoni. Ukuba awukwazi, zama ukuluhlela kwakhona. Kuthatha ixesha ukuchacha ngokupheleleyo kunyango. Kodwa ukuhlala nonyango yinxalenye ebalulekileyo yohambo lwakho lokuchacha.

Ukuba ukhe waziva uxinezelekile okanye uneengcinga zokuzenzakalisa, xelela ugqirha wakho ngoko nangoko. Ukuba ukwimeko engxamisekileyo, fowunela ku-1990 (Suvaseriya) eSri Lanka, okanye uye kwicandelo leengxamiseko lesibhedlele esikufutshane.

Yintoni onokuyilindela xa uhlala ne-GAD?

Oku kunokwahluka ngokwenene kumntu nomntu. Kwabanye, i-GAD inokuba yimeko yexesha elide ekufuneka ilawulwe ngokuqhubekayo. Ngezinye iintsuku ixhala lakho kunye nokukhathazeka kwakho kunokuvakala kusiba mandundu , ingakumbi kwiintsuku apho uphantsi koxinzelelo olukhulu . Kwezinye iintsuku, kunokuvakala kulula ukulawula.

Kodwa eyona nto ilungileyo kukuba unyango lunokwenza umahluko omkhulu. Ngokudibanisa ngokufanelekileyo unyango lwengqondo, amayeza, kunye neendlela zokuhlangabezana nazo, unokulawula iimpawu zakho kwaye uzive ulawula ubomi bakho ngakumbi . Iqela lakho lezempilo, kuquka oogqirha, abahlengikazi, kunye nezinye iingcali, liza kusebenza ngokusondeleyo nawe ukuze lifumane oko kusebenza kakuhle emzimbeni wakho, kwindlela ophila ngayo, kunye neenjongo zakho. Njengoko iimfuno zakho zitshintsha ngokuhamba kwexesha, isicwangciso sakho sonyango sinokulungiswa ngokufanelekileyo.

Ziziphi ezinye izinto onokuzenzela zona ukuba une-GAD?

Ukongeza kunyango lwezonyango, kukho izinto ezininzi onokuzenza ngokwakho ukulawula iimpawu ze-GAD:

• Yenza utshintsho oluncinci oluhle ebomini bakho: Nciphisa ukutya kwakho iziselo ezine-caffeine ezifana nekofu neti. Nciphisa ixesha lakho kwimidiya yoluntu. Chitha ixesha nabahlobo kunye nosapho. Lala ngokwaneleyo . Yitya ukutya okunempilo . Zivocavoce .
• Zama iindlela zokuphumla: Nciphisa uxinzelelo ngokwenza izinto ezifana neyoga, ukucamngca, okanye ukuqaphela.
• Ziphephe izinto ezibangela umlutha: Utywala nezinye iziyobisi zingenza ixhala lakho libe libi ngakumbi. Zinokunxibelelana namayeza owaselayo e-GAD.
• Fumana inkxaso: Kukho amaqela enkxaso apho abantu abane-GAD njengawe banokudibana khona. Banokukunceda wabelane ngamava akho, ufunde kwabanye, kwaye ufumane inkuthazo oyifunayo njengoko uphila ne-GAD.
• Sebenzisa ii-'Apps' zempilo yengqondo:Kukho ii-apps ezahlukeneyo ezinokukunceda ulandelele utshintsho kwimo yakho yeemvakalelo kwaye uziqhelanise neendlela zokujongana neengxaki.

Okokugqibela, kufuneka ndikuxelele oku...

Ingxaki Yokuxhalaba Okuqhelekileyo (i-GAD) inokwenza nemisebenzi elula yemihla ngemihla, njengokulima igadi okanye ukuphuma endlwini, ibonakale inzima kwaye inzima. Ekugqibeleni, olu xinzelelo luhlala luhleli lunokukushiya udiniwe kwaye udiniwe.

Kodwa khumbula, akufuneki ulwe nezi mpawu wedwa. Ugqirha angakunceda ufumane iindlela zokujamelana nale meko kwaye enze isicwangciso sonyango esifanela iimfuno zakho. Unokufumana isiqabu ngonyango lwengqondo, amayeza, okanye zombini ezi zinto.

Kuthatha ixesha ukuba uphile. Kufuneka ube nomonde kuwe. Usenokungawuboni umahluko omkhulu kwangoko. Kodwa, ngoncedo olufanelekileyo kunye nonyango, ungabuyela kancinci kancinci kubomi bakho obuqhelekileyo, ube ngumntu wakho wokwenene. Ngoko ke, ukuba uziva ukhathazekile, akukaze kube semva kwexesha ukucela uncedo.

Ixhala , impilo yengqondo, i-GAD, ixhala, uxinzelelo, unyango, unyango lwengqondo