Masifunde ngqo nge-OCD: Ungazisusa njani iingcinga ezigqithisileyo kunye nezenzo ezingenakuthintelwa?

Ngaba uzifumana usenza into efanayo rhoqo kubomi bakho bemihla ngemihla, okanye ukhathazwa yingcinga efanayo? Khawucinge nje, ukujonga ucango rhoqo ngaphambi kokuba uphume endlwini ukuqinisekisa ukuba lutshixiwe, ukukhulula i-ayini, ukukhupha i-plug kwikhompyutha , ukucima isitovu segesi, okanye ukuhlamba izandla zakho rhoqo, izinto ezinjalo zisenzeka kuthi ngamanye amaxesha. Ezi zizinto eziqhelekileyo zokujonga kunye nokhuseleko. Kodwa ukuba ezi zinto azilawuleki , ziyacaphukisa, kwaye zinzima imini yonke, kwaye ziphazamise imisebenzi yakho yemihla ngemihla? Ngoko ke inokuba yimeko embi ebizwa ngokuba yi -OCD (Obsessive-Compulsive Disorder), echaphazela ubomi bakho. Makhe sibone ukuba yintoni kanye kanye le nto, kutheni isenzeka, kwaye ungayisusa njani.

Yintoni i-OCD (Obsessive-Compulsive Disorder)? Iingcinga ezigqithisileyo nezenzo ezingathintelekiyo!

I-OCD yimeko yempilo yengqondo . Ngamafutshane, ikwenza ube neengcinga ezingalawulekiyo neziphazamisayo (ezibizwa ngokuba yi -obsessions ) ezikwenza uzive uxhalabile kakhulu. Emva koko uziva ufuna ukwenza izinto ezithile (ezibizwa ngokuba zii-compulsions ) ukuze unciphise ixhala okanye kuba usoyika ukuba kukho into embi eza kwenzeka kuwe.

Ukuzikhathaza (iingcinga eziphazamisayo nezigqithisileyo):

Ezi ziingcinga, imifanekiso, okanye amathandabuzo afika engqondweni yakho ngaphandle kwemvume yakho, afika rhoqo, akukhathazayo, akubangela uloyiko olukhulu okanye ixhala . Nangona ungazifuni ezi ngcinga, awunakuzisusa kwaye ziyakukhathaza.

Eminye imizekelo:

• Khawucinge nje, xa uNimali ephuma, uziva ngathi ukho kuyo yonke indawo.Iintsholongwane , ukuba ziza kugula. Akakwazi ukuyinyamezela loo ngcinga, uxhalaba kakhulu, ecinga, "Ndiza kugula, nosapho lwam luza kugula."
• Ukuba uSameera uyathandabuza ukuba ucime isitovu segesi, watshixa ucango, okanye wavala ifestile ngaphambi kokuba aphume endlwini, akanakuyikhupha loo ntandabuzo engqondweni yakhe. Iingcinga ezoyikisayo ezinje, 'Ukuba andiyenzi kakuhle, indlu iza kutsha, amasela aza kuza, yonke into iza kutshatyalaliswa ngenxa yetyala lam' ziyaqhubeka.
• UKasuni ufuna iincwadi, iipeni, kunye neefayile ezikwidesika yakhe zibe kumgca othe tye, ngokulandelelana okufanayo, ngokulinganayo . Ukuba ziyashukuma kancinci, okanye ukuba umntu utshintsha indlela, uziva engakhululekanga, ecinga, 'Yonke into yonakele, kukho into embi eza kwenzeka ngoku, andinakukwazi ukuyinyamezela le nto.'
• Ngamanye amaxesha uRavi ucinga ukuba uza kumenzakalisa umntu amthandayo, okanye uza kuthetha/wenza into engalunganga, into engafanelekanga, okanye into eza kumlimaza umntu ngaphandle kokulawula. Xa ezi ngcinga zifika kuye, uziva eneentloni kakhulu, esoyika, kwaye ebuhlungu ngaye.
• UChamari ukholelwa ukuba amanani athile (umz. 13) kunye nemibala (umz. mnyama) 'awanathamsanqa'. Ukuba bayalibona elo nani, okanye ukuba kufuneka banxibe impahla yaloo mbala, banoloyiko olukhulu kunye nexhala lokuba kukho into embi eza kwenzeka kubo okanye kusapho lwabo ngaloo mini.

Izinyanzeliso (Amasiko – izenzo oziva unyanzelekile ukuba uzenze kwaye ungenakuyeka):

Ezi zizenzo okanye amasiko engqondo ozenzayo ukunciphisa ixhala elibangelwa ziingcinga ezigqithisileyo , uloyiko, okanye ukuthintela izinto ezimbi ocinga ukuba ziyenzeka, nangona ngamanye amaxesha ucinga ukuba azinangqondo, kodwa uziva unyanzelekile ukuba uzenze.

Eminye imizekelo:

• UNimmali , owoyika iintsholongwane, uhlamba izandla zakhe malunga nezihlandlo ezilishumi elinesihlanu ngosuku ukunciphisa ixhala lakhe, ngamanye amaxesha imizuzu eliqela, de izandla zakhe zome. Ukuba akenzi njalo, akaziva kukhululeka. Xa ebuya ngaphandle, uhlamba nomzimba wakhe, aze ahlambe zonke iimpahla azinxibileyo.
• USameera , okrokrela ngesitovu segesi kunye nocango, uphuma endlwini aze angene ebhasini, ezibuza, "Ndicime isitovu?" Xa efika ekhaya, ujonga isitovu, iingcango kunye neefestile. Ngamanye amaxesha ufika emva kwexesha emsebenzini okanye kuhambo olubalulekileyo ngenxa yoku.
• UKasuni akavumeli idesika yakhe ukuba ingcole. Uzicwangcisa iincwadi ngobude, ngombala, nangolwalathiso loonobumba. Oku kungathatha iiyure. Akafuni ukwenza enye into de kube "kulungile" kanye.
• Xa uRavi enezo ngcinga zimbi, uphinda engqondweni yakhe athi, "Musa ukwenza loo nto, ndingumntu olungileyo" malunga nekhulu leminyaka ( isiko lengqondo ). Okanye, wenza into elungileyo ayenzayo njengesiqhelo (umz., ecula ivesi ye-Itipiso) izihlandlo ezimbalwa ukuze "ayithomalalise" loo ngcinga.
• Ukuba ubona inombolo engeyothamsanqa, uza kuba sengxakini., ecinga 'ngokuyirhoxisa', uthi ngengqondo inombolo acinga ukuba yinombolo yakhe yethamsanqa izihlandlo ezisixhenxe, okanye iindlela ezinelo nani zivuleke, nokuba zikude kangakanani na.

Kwi-OCD, ezi ngcinga ( ukuzibamba ) kunye nezenzo ( ukunyanzelwa ) zibanjwa kumjikelo oxinzelelekileyo obeka uxinzelelo olukhulu engqondweni. Oku kwahluke kakhulu ekujongeni okanye ekucoceni okuqhelekileyo. Kuba i-OCD ibangela ukuphazamiseka okukhulu kubomi bemihla ngemihla bomntu, emsebenzini, nakubudlelwane, kwaye bachitha uninzi losuku lwabo begxile kwezi zinto.

Iindaba ezimnandi zezokuba unyango olufana neCognitive Behavioral Therapy ( CBT ) lunokunceda ekupheliseni lo mjikelo. Abanye abantu banokufuna ukusebenzisa amayeza .

Ukuba uziva ngathi unale mpawu, kwaye ukuba ubomi bakho buphazanyiswa ziingcinga eziphazamisayo nezingenakulawuleka kunye neminqweno yokwenza izinto ebangelwa zizo, into yokuqala omawuyenze kukuthetha nomzali okanye umntu omdala omthembileyo, ugqirha , okanye umcebisi wezempilo yengqondo, uze ufumane inkcazelo ngayo.

Iintlobo eziqhelekileyo zokuzikhathaza

Ukuzikhathaza ngengqondo akuzongcinga nje kuphela, ziingcinga eziphazamisayo, ezibangela ixhala , nezinzima ukuzilawula. I-OCD ibangela ukuba ezi ngcinga zihlale zifika engqondweni. Zingaba malunga nantoni na, kodwa ezona zinto zixhaphakileyo zezi:

• Uloyiko olugqithisileyo lweentsholongwane , ukugula, ukwenzakala kuwe okanye kwabanye, kunye neengozi.
• Iingcinga ezihlala zihleli ngezinto ezithathwa njengezimbi, ezingaziphethe kakuhle, ezingalunganga, okanye ezisisono ngokwembono yonqulo okanye yokuziphatha.
• Ukukhathazeka kakhulu malunga nokuba izinto zilungile , zithe tye , zilandelelana ngendlela ethile, “ zilungile kanye .”
• Ukucinga ukuba imibala okanye amanani athile mabi okanye awanathamsanqa, okanye ukukholelwa ukuba anentsingiselo ekhethekileyo eyimfihlakalo .
• Uloyiko olungalawulekiyo lokuba into embi ocinga ukuba iza kwenzeka (umz., umntu oza kwenzakala) iza kwenzeka ngenene.

Iintlobo eziqhelekileyo zokunyanzelwa

Ii-compulsions ziindlela zokuziphatha okanye amasiko engqondo umntu one-OCD avakalelwa kukuba kufuneka azenze, nto leyo ebangela umnqweno onamandla wokuzenza. Ezi zinokuba zizenzo zokwenyani okanye izenzo zengqondo.

Eminye imizekelo:

• Ukuhlamba ngokuphindaphindiweyo (izandla, umzimba, impahla), ukucoca.
• Ukucima ngokuphindaphindiweyo into oyibhalileyo, ukubhala ngokutsha, ukuqala kwakhona kwasekuqaleni.
• Ukuphinda-phinda amagama, izivakalisi, okanye imibuzo ngengqondo okanye ngokuvakalayo.
• Ndihlala ndijonga ukuba ucango luvaliwe na, izibane zicinyiwe, isitovu segesi sicinyiwe, kukho into ecocekileyo, kwaye umsebenzi ugqityiwe ngokufanelekileyo.
• Ukuchukumisa, ukucofa, okanye ukunyathela into ethile ngendlela ethile, okanye inani elithile lamaxesha.
• Ukuba nezinto "zilungelelene" ngokulandelelana okuthile, ukwenza yonke into ngokwesiko elithile.
• Ukuphepha amanani, imibala, iindawo, kunye nabantu abathathwa njengabangenathamsanqa.

Oku kuvakala njani kumntu one-OCD?

Abantu abaninzi abane-OCD bayaqonda ukuba ezi zinto zibangela uxinezeleko kunye nezenzo abazithathayo azinantsingiselo. Kodwa ngenxa ye-OCD, baziva benamathandabuzo amaninzi kunye nokungaqiniseki. Banomnqweno onamandla wokwenza isenzo. Bavakalelwa kukuba kukho into embi eza kwenzeka ukuba abayenzi. Nangona ekuqaleni beziva bekhululekile xa besenza isenzo, kancinci kancinci izenzo ziyanda, ixesha kunye namandla achithwa kuzo ayanda. Kodwa ezo ngcinga ziphazamisayo zibuya kwakhona. Lo ngumjikelo oxinezelekileyo we-OCD. Endaweni yokuthintela i-OCD ukuba ingenzeki, iya isiba mandundu.

Umntu one-OCD usenokuba neengxaki zezi ngcinga nezenzo eziphazamisayo ixesha elingaphezu kweyure ngosuku. Bayajonga , benze, bacime, babale, baze baqale phantsi kwakhona, bade bazive ngathi “yonke into ilungile.” Abafuni ngokwenene ukucinga ngezi zinto okanye ukwenza ezi zenzo. Kodwa i-OCD yenza kube nzima kakhulu ukulibala ezi ngcinga kwaye bangazisebenzisi.

I-OCD inokuchaphazela phantse yonke into ebomini babo. Nezinto ezilula ezifana nokunxiba ilokhwe, ukutya isidlo sakusasa, kunye nokwenza umsebenzi wesikolo zinokuba yingxaki.Kungaba yingxaki xa usenza izigqibo. I-OCD ingakwenza ucinge ukuba isigqibo esinye siya kuthintela into embi ukuba yenzeke, okanye esinye isigqibo siya kubangela ukuba kwenzeke into embi.

Umntu one-OCD usenokungaqondi ukuba kutheni ecinga, evakalelwa, okanye esenza ngendlela enza ngayo. Angazama ukufihla olu loyiko kunye nezenzo kwabanye. Angaboyika oko abanye baza kucinga. Angade azive ngathi “uyaphambana” – kodwa akunjalo. Zonke ezi zinto zibangelwa yi-OCD.

Kutheni i-OCD ikhula? Unxibelelwano phakathi kwengqondo kunye ne-genes.

Izakhi zofuzo kunye nempembelelo yelifa

Njengeemeko ezininzi zempilo yengqondo, i-OCD inokuthi iphenjelelwe ziijini zomntu. Yiyo loo nto i-OCD ngamanye amaxesha isebenza kwiintsapho. Iijini zichaphazela iikhemikhali, ulwakhiwo, kunye nomsebenzi weendawo ezahlukeneyo zobuchopho bethu . Kwi-OCD, olu tshintsho lubangela ukuba iingcinga ezingafunekiyo "zinamathele" ezingqondweni zethu kwaye zingahambi.

Utshintsho ekusebenzeni kwengqondo

Uphando lufumanise ukuba iindawo ezithile zobuchopho ziyatshintsha ngendlela esebenza ngayo kubantu abane-OCD. Umzekelo, i-Orbitofrontal Cortex (OFC) , enoxanduva "lokuchonga okulungileyo nokungalunganga," i-Anterior Cingulate Cortex (ACC) , enoxanduva " lokubonisa xa kukho into engalunganga," kunye neStriatum (ingakumbi iCaudate Nucleus ), enoxanduva "lokwakha umkhwa," kucingelwa ukuba ibandakanyeka kwi-OCD. Xa zizonke, ezi kucingelwa ukuba zenza "isekethe yokukhathazeka."

Isiphumo se-neurotransmitters

I-neurotransmitter serotonin ichaphazeleka kakhulu kwi-OCD. Utshintsho kumanqanaba e-serotonin lunokuba negalelo kule meko. Ii-neurotransmitters i-dopamine kunye ne -glutamate nazo zinokuba negalelo "kwizinto ezibangela ukuxhalaba" kunye nokunyanzelwa .

Amasiko aqinisa i-OCD

Xa siqhelisela into ethile, xa sifumana umvuzo ngayo, ingqondo yethu iqhela ukuyenza ngakumbi nangakumbi. Kwi-OCD, xa senza ukunyanzeliswa , sifumana isiqabu sexeshana. Lo ngumvuzo . Ngoko ke ingqondo icinga, “Owu, oku kuya kulunga ukuba sikwenza.” Ngoko ke ingqondo ikhuthazwa ukuba yenze loo nto ngakumbi nangakumbi. Oku kwenza i-OCD ibe namandla ngakumbi.

Unyango lwe-OCD: Indlela yokukhulula ingqondo yakho!

Unyango oluphambili nolusebenzayo lwe-OCD yiCognitive Behavioral Therapy (CBT). Ngamanye amaxesha, amayeza asetyenziswa ukongeza koku.

Kwenzeka ntoni kwi-CBT?

I-CBT yindlela yonyango equka ukuthetha nogqirha wengqondo nokufunda ngeengcinga zakho, iimvakalelo zakho kunye nokuziphatha kwakho.

• I-OCD "liqhinga" lobuchopho, oko kuthetha ukuba ikwenza uzive ngathi kukho into embi eza kwenzeka ukuba awuyenzi, nangona kungekho nto imbi eza kwenzeka ngokwenene.
• Kucacisiwe ukuba ukwenza ezo zenzo ( izinto ezinyanzeliswayo ) kwenza i-OCD ibe namandla, kwaye ukuqhela ukungazenzi kuyayithomalalisa i-OCD.
• Kwanasemva kokufunda ezi zinto, akulula ukuyeka ezo ndlela zokuziphatha ngaxeshanye. Yiyo loo nto i-CBT ifundisa izakhono ezifana nezi:
  • Izakhono zokujongana noxinzelelo kunye nokuzola ukuze uhlangabezane noxinzelelo xa luvela.
  • Indlela yokujongana neengcinga ezixhalabisayo/ezikhathazayo .
  • Indlela yokujongana ngokukhuselekileyo noloyiko (Ukuthintela Ukuchasana Nokuphendula - ERP). I-ERP yinxalenye ethile ye-CBT ye-OCD. Kule nto, ngoncedo logqirha wengqondo , ujongana nezinto ezikukhathazayo , kodwa ufunda ukungazisebenzisi ( iimfuno ).
  • Indlela yokumelana nomnqweno onamandla wokwenza ezo zinto ( iimbopheleleko ).

Kwi -therapy , uziqhelisa ezi zakhono . Kancinci kancinci, ujongana nezinto ozoyikayo nganye nganye ngaphandle kokuzisebenzisa. Ekuqaleni, oku kunzima kakhulu, kwaye kunokuvakala ngathi ixhala lakho liyakhula. Kodwa ngokuziqhelanisa , kuya kuba lula kancinci kancinci. Okukhona uqhela ukungazisebenzisi, kokukhona ezo ngcinga ziphazamisayo ziya kuncipha kancinci kancinci. Xa uziqhelisa ngale ndlela, ukusebenza kwengqondo yakho kunokutshintsha kube ngcono.

Unyango luthatha ixesha. Luyahluka kumntu nomntu. Uninzi lwabantu ludibana nogqirha wengqondo kube kanye ngeveki kangangeenyanga ezininzi nangaphezulu. Ugqirha wengqondo uyakufundisa, uyakuxhasa, kwaye uyakukhuthaza. Rhoqo, ugqirha wengqondo uthetha nabazali aze abanike iingcebiso zendlela yokunceda ekhaya.

Ukuba ndicinga ukuba ndine-OCD, ndimele ndenze ntoni?

Okokuqala, xelela umzali okanye omnye umntu omdala omthembayo ngeemvakalelo zakho. Banokukuthumela kugqirha okanye kumcebisi wezempilo yengqondo . Kuyathuthuzela ukwazi ukuba une-OCD kwaye kukho unyango lwayo.

Ukuba ufumanisa ukuba une-OCD:

• Yiya kunyango njengoko kuyalelwe. Funda nge-OCD. Okukhona ufunda ngayo, kokukhona kuya kuba lula kuwe ukuyiqonda.
• Ziqhelise izakhono ozifundayo kunyango . Okukhona uziqhelisa , kokukhona uya kukwazi ukoyisa i-OCD ngokukhawuleza.
• Fumana inkxaso kwabo bakuthandayo. Cela uncedo kubazali bakho ekuqheliseleni oko ukufundayo kunyango .
• Yiba nomonde kuwe. Ukujongana ne-OCD kunzima kwaye kuyaxinzelela . Unyango luthatha ixesha kwaye luthatha ukuziqhelanisa . Kodwa abantu abaninzi, njengawe, baye boyisa i-OCD. Nawe unako!
• Fumana ixesha lezinto ezilungileyo. Phumla , yenza izinto ozithandayo, yiba nabantu abakwenza uhleke, nabakwenza uzive kamnandi. Aba baya kukunika amandla okujongana namaxesha anzima kwaye woyise i-OCD.

Apho ungafumana khona uncedo eSri Lanka

Kukho iikliniki zempilo yengqondo kwizibhedlele zikarhulumente eSri Lanka. I-NIMH (i-Angoda) yeyona iphambili. Kukwakho noogqirha kunye nabacebisi kwicandelo labucala. Kukho iinkonzo ezivunyiweyo ngurhulumente ezifana nomnxeba woncedo “ we-1926 ” woncedo olungxamisekileyo (nxibelelana namaziko afanelekileyo ukuze ufumane ulwazi lwangoku – ukusukela namhlanje, nge-10 kaMeyi 2025, inkonzo ka-1926 iyasebenza). Kwakhona, uncedo ngamanye amaxesha lunokufunyanwa kwimibutho engekho phantsi kukarhulumente esebenzela impilo yengqondo.

Kubalulekile: Ngaphambi kokuba ucele uncedo naphi na, jonga iziqinisekiso zabo kunye nokuthembeka kwabo.

Ekugqibeleni... inkululeko yengqondo!

I-OCD inokuba yimeko enzima, kodwa akunakwenzeka ukuba uyoyise. Ngonyango olufanelekileyo, inkxaso, kunye nemizamo yakho, nawe ungaphila ubomi obuqhelekileyo, obonwabisayo obungenazo ezo ngcinga ziphazamisayo kunye nokuziphatha okunyanzelekileyo.

Ukuba olu lwazi lubalulekile, luluncedo, okanye luluncedo kwabanye, nceda wabelane ngalo nabanye!

Kwakhona, ungalibali ukumaka abahlobo bakho abasondeleyo kunye nosapho lwakho ocinga ukuba bafanele ukuba bayazi le nto!