Ingabe nawe uhlala uzizwa ukwesaba nokukhathazeka okungadingekile? Ake sixoxe ngezinkinga zokukhathazeka

Ingabe ngezinye izikhathi uzizwa ukhungathekile, wesaba ngokungadingekile, noma ukhathazekile? Ingabe ukhathazeka kakhulu ngezinto ezithile? Akuvamile. Lokhu kungaba isimo sengqondo osilawula ngokungazi. Namuhla sizokhuluma nge -Anxiety Disorders, noma izifo ezihlobene nokukhathazeka .

Iyini ngempela le nkinga yokukhathazeka?

Kalula nje, i-Anxiety Disorder iyisimo sempilo yengqondo. Uma unalesi simo, ubhekana nezinto nezimo ezithile ngokwesaba okukhulu nokukhathazeka. Ungase futhi ube nezimpawu zomzimba, njengenhliziyo egijimayo nokujuluka.

Manje ungase ucabange, "Ngakho-ke sizizwa sesaba ngezinye izikhathi, akunjalo?" Yebo, kuyinto evamile. Kuvamile ukuthi sonke sizizwe sesaba kancane noma sikhathazekile ngezinye izikhathi. Isibonelo, lapho kufanele sixazulule inkinga ehhovisi, siye engxoxweni, sibhale isivivinyo, noma senze isinqumo esibalulekile, sizizwa sesaba kancane noma sikhathazekile. Eqinisweni, ngezinye izikhathi kuhle ukuba nokwesaba okuncane. Ngoba kusisiza ukuba siqaphele izimo eziyingozi, kusigcine sigxile, futhi kusivikele.

Kodwa-ke, i-Anxiety Disorder yinto edlula imizwa evamile yokwesaba nokukhathazeka. I-Anxiety Disorder ichazwa kanje:

• Uma lokhu kwesaba kukuthinta kuze kube seqophelweni lokuthi awukwazi ukwenza imisebenzi yakho yansuku zonke .
• Uma ukusabela kwakho kuvame ukungahambisani nesimo (okungukuthi uma ucasukile kakhulu).
• Uma ungakwazi ukulawula ukusabela kwakho ezenzakalweni.

Lesi simo singathinta izinsana, izingane ezincane kanye nabantu abadala. Abesifazane bavame ukuba namathuba aphindwe kabili okuthola lesi simo kunabesilisa.

Izinkinga zokukhathazeka zingenza kube nzima ngisho nokudlula usuku. Kodwa-ke, izindaba ezinhle ukuthi kunezindlela zokwelapha ezisebenzayo zalezi zimo .

Ingabe kunezinhlobo ezahlukene zezinkinga zokukhathazeka?

Yebo, ngokusho kwe-American Psychiatric Association's (DSM-5), incwadi ejwayelekile yokuxilonga izifo zengqondo, kunezinhlobo eziningana (ze-Anxiety Disorders). Ezinye zazo yilezi:

• Isifo Sokukhathazeka Okujwayelekile (i-GAD): Kulesi simo, uzizwa ukhathazekile njalo, ukhathazekile, futhi ucindezelekile. Isici esiyinhloko salokhu ukuthi ukhathazeka ngokungadingekile, njalo, nangokungacabangeli ngisho nezinto zansuku zonke njengemithwalo yemfanelo yomsebenzi, impilo, nemisebenzi yasekhaya. Cabanga nje, uNalini ukhathazekile kakhulu ngengane yakhe lapho efika ekhaya evela esikoleni, ezibuza ukuthi kukhona yini okuzokwenzeka enganeni yakhe. Ukhathazeka futhi ukhathazekile ngezinto ezingadingekile njengalesi nsuku zonke. Lesi kungaba yisimo esibizwa ngokuthi (i-GAD).

• Ukwesaba i-Agoraphobia:Lokhu kubonakala ngokwesaba okukhulu kokubanjwa, ukungakwazi ukubaleka, nokungakwazi ukuthola usizo. Abantu abane-agoraphobia bagwema izindawo ezintsha nezingajwayelekile, njengezindawo ezinkulu, ezivulekile, izindawo ezinabantu abaningi, nezindawo ezingaphandle kwekhaya. Isibonelo, uKamal wesaba ukuya esitolo esikhulu, lapho enomuzwa wokuthi uma ebanjwa khona, akekho ozomsiza.

• Isifo Sokwethuka: Kulesi simo, ubhekana nokuhlaselwa ukwethuka okungazelelwe, okungalindelekile. Into eyingqayizivele ngalesi simo ukuthi lokhu kuhlaselwa ukwethuka kuvame ukuza ngaphandle kwesixwayiso futhi akubangelwa yinoma yisiphi esinye isimo sengqondo noma somzimba. Abanye abantu abane-Panic Disorder bangase babe ne-agoraphobia.

• Ukwesaba Okuthile: Ukwesaba ukwesaba noma ukukhathazeka onakho ngento ethile. Kunzima kangangokuthi kuphazamisa impilo yakho ngendlela eqhubekayo nengabekezeleleki. Kunamakhulu e-phobia. Zonke zinesifo esifanayo: Ukwesaba Okuthile. I-Agoraphobia kuphela ebhekwa njengokuxilongwa okuhlukile. Isibonelo, abanye abantu banokwesaba okukhulu kwezicabucabu, ukuphakama, kanye nezinaliti.

• Isifo Sokukhathazeka Komphakathi: Lokhu kwakwaziwa ngaphambilini ngokuthi i-Social Phobia. Kulesi simo, unokwesaba okukhulu nokuqhubekayo kokuthi abanye bazokwahlulela futhi bakubuke. Lokhu kungenza abanye abantu besabe ukuphuma emphakathini noma ukukhuluma.

• Isifo Sokukhathazeka Ngokuhlukana: Lokhu kwenzeka lapho ubhekana nokukhathazeka okukhulu lapho uhlukene nomuntu omthandayo, ikakhulukazi umnakekeli oyinhloko (isib., umzali). Nakuba ukukhathazeka ngokuhlukana kuyisigaba esivamile sokukhula kwezingane ezincane kanye nezingane zasenkulisa, i-Separation Anxiety Disorder ingathinta izingane kanye nabantu abadala.

• Ukukhetha Ukungezwani Kobulili: Kulesi simo, ngezinye izikhathi uyeka ukukhuluma ngenxa yokwesaba noma ukukhathazeka. Lokhu kuvame ukuthinta izingane ezincane, kodwa kungenzeka nasezinganeni ezincane nakubantu abadala .

Okubalulekile: Ezinye izimo zempilo yengqondo, njenge-Post-Traumatic Stress Disorder (PTSD), i-Acute Stress Disorder, kanye ne-Obsessive-Compulsive Disorder (OCD), nazo zinezimpawu ezifana ne-Anxiety Disorders. Kodwa-ke, i-American Psychiatric Association ayizihlanganisi lezi njenge-Anxiety Disorders, kodwa njengezimo ezihlukile.

Zivame kangakanani lezi (izinkinga zokukhathazeka)?

Izinkinga zokukhathazeka ziyisimo esivame kakhulu sempilo yengqondo. Isibonelo, uma ubheka izibalo e-United States:

• Ukwesaba okuthile kuthinta abantu abangafika ku-12% wabantu.
• Isifo Sokukhathazeka Komphakathi sithinta cishe abantu abangu-7%.
• Isifo Sokukhathazeka Okujwayelekile (i-GAD) sithinta cishe u-3% wabantu.

Lezi zibalo zibonisa ukuthi lesi akusona isimo esincane.

Ziyini izimpawu zezinkinga zokukhathazeka?

Izimpawu zezinkinga zokukhathazeka ziyahlukahluka kuye ngohlobo. Kunezimpawu eziningana ezivamile.

Izimpawu zengqondo zingaba:

• Imizwa yokwesaba, ukwesaba, ukwesaba, kanye nokungakhululeki.
• Ukuzizwa ukhathazekile futhi uthukuthele njalo.
• Imicabango ejulile engenakulawuleka.
• Ubunzima bokugxilisa ingqondo.

Izimpawu zomzimba zingafaka:

• Ukungahlaliseki, ukungakwazi ukuhlala endaweni eyodwa.
• Ukushaya kwenhliziyo.
• Ukuphelelwa umoya.
• Ukucindezeleka kwemisipha.
• Izintende zezandla nezithende ezibandayo noma ezijulukayo.
• Umlomo owomile.
• Isicanucanu.
• Ukuba ndikindiki noma ukuqaqamba ezandleni noma ezinyaweni.
• Izinkinga zokungalali noma zokulala.

Uma unalezi zimpawu njalo, kubaluleke kakhulu ukubona udokotela noma umeluleki wezempilo yengqondo .

Yiziphi izimbangela zezinkinga zokukhathazeka?

Njengezinye izimo zempilo yengqondo, abacwaningi abakayazi imbangela eqondile yezinkinga zokukhathazeka. Kodwa-ke, bakholelwa ukuthi inhlanganisela yezici ingadlala indima:

• Ukungalingani Kwamakhemikhali: Ama-neurotransmitter amaningana nama-hormone ebuchosheni bethu, njenge-(Norepinephrine), (Serotonin), (Dopamine), kanye ne-(Gamma-aminobutyric acid - GABA), kuye kwahlotshaniswa nokukhathazeka. Ukungalingani kula makhemikhali kungabangela ukuphazamiseka kokukhathazeka.
• Izinguquko zobuchopho: Kukhona ingxenye yobuchopho bethu ebizwa ngokuthi i-amygdala edlala indima ebalulekile ekulawuleni ukwesaba nokukhathazeka. Izifundo zibonise ukuthi abantu abanezinkinga zokukhathazeka baye bandisa umsebenzi wabo ku-amygdala ngenxa yezinto ezibangela ukukhathazeka.
• Amathonya ezakhi zofuzo: Izinkinga zokukhathazeka zibonakala zisebenza emindenini. Lokhu kusho ukuthi kungase kube nethonya lezakhi zofuzo. Uma othile emndenini wakho oseduze (isib. umzali, umfowenu noma udadewenu) enesifo sokukhathazeka, nawe usengozini enkulu yokuba naso.
• Izici zemvelo: Ukucindezeleka okukhulu noma okuhlala isikhathi eside kungashintsha ibhalansi yama-neurotransmitter alawula imizwa yakho. Ukuba ngaphansi kokucindezeleka okukhulu isikhathi eside kungabangela isifo sokukhathazeka. Ngokufanayo, ukubhekana nesenzakalo esibuhlungu nakho kungaholela ekukhuleni kwezinkinga zokukhathazeka.

Ungazibona kanjani izinkinga zokukhathazeka?

Uma wena noma ingane yakho ninezimpawu zesifo sokukhathazeka, bonana nodokotela kuqala. Udokotela uzokwenza ukuhlolwa kwezokwelapha kuqala. Bazokwenza ukuhlolwa ngokomzimba, babuze ngomlando wakho wezokwelapha, babuze ngemithi oyiphuzayo, futhi babuze ukuthi kukhona yini emndenini wakho onesifo sokukhathazeka.

Azikho izivivinyo zegazi noma izikena zezithombe ezingahlonza izinkinga zokukhathazeka. Kodwa-ke, udokotela wakho angayala ezinye izivivinyo ukuze akhiphe ezinye izimo zomzimba (njenge-hyperthyroidism) ezibangela izimpawu zakho. Uma kungekho imbangela yomzimba, udokotela wakho angakudlulisela kuchwepheshe wezempilo yengqondo, njengodokotela wezifo zengqondo noma isazi sokusebenza kwengqondo.

Umeluleki wezempilo yengqondo uzokwenza inhlolokhono noma inhlolovo nawe. Uzobuza imibuzo mayelana nezimpawu zakho, izindlela zokulala, kanye nezinye izindlela zokuziphatha. Bazosebenzisa izindlela ezisetshenziswa encwadini ye-American Psychiatric Association's (DSM-5) ukuthola izinkinga zokukhathazeka.

Ngokuvamile, udokotela usekela ukuxilongwa ku:

• Izimpawu ozibikayo (kufaka phakathi ukuqina kwazo nokuthi zihlala isikhathi esingakanani).
• Ukuxoxa ngendlela lezo zimpawu ezithinta ngayo impilo yakho yansuku zonke.
• Udokotela uzobheka isimo sakho sengqondo kanye nokuziphatha kwakho.

Izinkinga Zokukhathazeka Zelashwa Kanjani?

Isifo sokukhathazeka sifana nanoma yisiphi esinye isimo sezokwelapha esidinga ukwelashwa. Akuyona into ongayicabanga nje bese uyisusa. Akuyona inkinga yamandla okuzimisela noma isimo sengqondo. Abacwaningi benze intuthuko enkulu ekwelapheni izimo zempilo yengqondo eminyakeni embalwa edlule. Udokotela wakho uzokwakha uhlelo lokwelashwa olukufanele. Lolu hlelo lungafaka inhlanganisela yemithi kanye nokwelashwa kwengqondo .

Imithi Yokwelapha Izinkinga Zokukhathazeka

Imithi ayikwazi ukwelapha ngokuphelele isifo sokukhathazeka. Kodwa-ke, inganciphisa izimpawu futhi ikusize usebenze kangcono. Imithi yokwelapha izifo zokukhathazeka ihlanganisa:

• Ama-antidepressant: Lawa asetshenziswa kakhulu ekwelapheni ukucindezeleka, kodwa angasiza nasezinkingeni zokukhathazeka. Le mithi ishintsha indlela ubuchopho bakho obusebenzisa ngayo amakhemikhali athile, ithuthukise imizwa yakho futhi inciphise ukucindezeleka. Ama-antidepressant athatha isikhathi ukusebenza, ngakho-ke yiba nesineke. Ama-SSRI nama-SNRI yiwona ama-antidepressant avame ukunqunywa kakhulu okukhathazeka. Ama-antidepressant e-Tricyclic angenye indlela, kodwa angabangela imiphumela emibi eminingi.
• Ama-Benzodiazepine: Lolu hlobo lwemithi lungasiza ekunciphiseni ukukhathazeka kwakho, ukwethuka, kanye nokungaphumuli. Nakuba zisebenza ngokushesha, ungathuthukisa ukubekezelelana nazo. Zingaba umlutha futhi, ngakho-ke kudingeka uqaphele kakhulu lapho uzisebenzisa. Udokotela wakho angase akunike i-Benzodiazepine isikhathi esifushane bese enciphisa kancane kancane umthamo. Ama-Benzodiazepine asiza ngezinkinga zokukhathazeka afaka phakathi i-Alprazolam, i-Clonazepam, i-Diazepam, kanye ne-Lorazepam.
• Ama-Beta-blocker: Le mithi ingasiza ekunciphiseni ezinye zezimpawu zomzimba zezinkinga zokukhathazeka, njengokushaya kwenhliziyo okusheshayo kanye nokuthuthumela. Kodwa-ke, ayilaphi izici zengqondo zezinkinga zokukhathazeka.

Udokotela wakho uzosebenza nawe ukuthola inhlanganisela efanele yemithi kanye nomthamo. Ungashintshi umthamo noma uyeke ukuthatha imithi yakho ngaphandle kokukhuluma nodokotela wakho. Udokotela wakho uzokuqapha ukuqinisekisa ukuthi imithi isebenza kahle nokuthi awubi nemiphumela emibi.

Ukwelashwa Kwengqondo Kwezinkinga Zokukhathazeka

Ukwelapha ngengqondo kubizwa nangokuthi "ukwelapha ngokukhuluma." Kuhilela izindlela ezahlukene zokwelapha ezikusiza ukuthi ubone futhi ushintshe imizwa yakho emibi, imicabango, kanye nokuziphatha. Umeluleki wezempilo yengqondo uzokusiza ukuthi uqonde inkinga yakho yokukhathazeka futhi akhulume nawe ngamasu okukusiza ukuthi uyilawule. Izindlela ezimbili eziyinhloko yilezi:

• Ukwelashwa Kokuziphatha Kokuqonda (i-CBT): Lolu uhlobo oluvame kakhulu lwe-psychotherapy olusetshenziswa ukusiza ukuphatha izinkinga zokukhathazeka. I-CBT ikufundisa ukubona amaphethini okucabanga nokuziphatha okuholela emizweni ecindezelayo. Bese, usebenza ukushintsha izimpendulo zakho kuleyo micabango kanye nezimbangela. Isibonelo, uma unomcabango onjengokuthi "Uma ngingakwenzi kahle lokhu, wonke umuntu uzongihleka," i-CBT ikusiza ukuthi ushintshele emcabangweni ongokoqobo ngokuzibuza ukuthi kuyiqiniso yini nokuthi kukhona yini ubufakazi balokho.
• Ukwelashwa Kokuchayeka: Kulokhu, umeluleki wezempilo yengqondo udala indawo ephephile futhi kancane kancane akuveze ezintweni ezibangela ukwesaba kwakho (kungaba izinto, izimo, noma imisebenzi). Lokhu kukukhombisa ukuthi ungabhekana nokwesaba kwakho. Uzofunda ukwakha izinkolelo ezintsha nezingokoqobo ngezinto ozesabayo. Kancane kancane uzojwayela ukuzwa ukwesaba.

Iyini ikusasa labantu abanenkinga yokukhathazeka? (Isibikezelo)

Uma ingelashwa, izinkinga zokukhathazeka zingaholela ezinkingeni ezinkulu, isibonelo:

• Ubunzima bokulondoloza ubudlelwano bomphakathi kanye nokwehla kwekhwalithi yokuphila.
• Izinkinga zokusebenzisa izidakamizwa, okuhlanganisa ukusetshenziswa kwezidakamizwa kanye notshwala.
• Isifo sokucindezeleka okukhulu.
• Ukuzibulala ezimweni zokukhathazeka okukhulu.

Ukukhathazeka njalo kwandisa nengozi yokuthola izifo zenhliziyo njengokuhlaselwa yinhliziyo.

Yingakho kubalulekile ukufuna usizo uma unesifo sokukhathazeka. Ukwelashwa kuyasebenza. Ukwelashwa okufanele kungathuthukisa ikhwalithi yempilo yakho, ubudlelwano, kanye nokukhiqiza. Kungaphinde kusekele inhlalakahle yakho iyonke.

Ngingakuvimbela yini ukuba nesifo sokukhathazeka?

Okwamanje, ayikho indlela eyaziwayo yokuvimbela (Ukuphazamiseka Kokukhathazeka). Kodwa-ke,Ukwelashwa kunganciphisa izinkinga eziningi ezihambisana nakho. Ukufuna usizo ngokushesha nje lapho izimpawu zivela kungasiza ekunciphiseni ukuphazamiseka empilweni yakho.

Ngingazinakekela kanjani uma nginesifo sokukhathazeka?

Ngaphezu kokufuna iseluleko sezokwelapha kanye nokwelashwa kochwepheshe, kunezindlela eziningana zokusiza ukuphatha isifo sokukhathazeka nokwenza ukwelashwa kuphumelele kakhudlwana:

• Ukulawula ukucindezeleka: Ukucindezeleka okungapheli noma okukhulu kungenza izinkinga zokukhathazeka zibe zimbi kakhulu. Zama amasu okulawula ukucindezeleka njengokuzindla, ukuzivocavoca ngokuphefumula, ukuqaphela, kanye nokuzivocavoca njalo.
• Amaqembu okusekela: Ukubamba iqhaza eqenjini lokusekelana (ubuso nobuso noma ku-inthanethi) labantu abakhathazekile kunikeza amathuba okushintshana ngemibono nabanye, ukwabelana ngolwazi, nokufunda amasu ahlukene okubhekana nesimo.
• Imfundo: Ukufunda okwengeziwe ngesimo sakho nokufundisa abathandekayo bakho kungakusiza wena nabo niqonde kangcono futhi nisekele lesi simo.
• Nciphisa noma uyeke i-caffeine: I-caffeine ingenza izimpawu zokukhathazeka zibe zimbi kakhulu. Uma ukhathazekile ngenani le-caffeine oyidlayo, khuluma nodokotela wakho.

Kufanele ngimbone nini udokotela wami?

Udokotela wakho ungumlingani wakho ekunakekelweni kwakho kwezempilo. Uma unomuzwa wokuthi ukwelashwa kwesifo sokukhathazeka akusebenzi, noma uma unemibuzo mayelana nemithi yakho, shayela udokotela wakho. Ndawonye, ​​ninganquma ukuthi nizoqhubeka kanjani.

Akudingeki uhlale ukhathazekile futhi wesaba. Uma ubhekene nezimpawu zesifo sokukhathazeka, khuluma nodokotela. Kungcono ukuthola ukuxilongwa nokwelashwa ngokushesha okukhulu. Ukwenza kanjalo kungasiza ekunciphiseni izinkinga ezingabangelwa yizifo zokukhathazeka. Ngokuvamile, inhlanganisela yemithi kanye nokwelulekwa kokukhathazeka kungakusiza uthole imiphumela emihle kakhulu.

Ekugcineni, umyalezo okufanele uwuthathe uye ekhaya:

Ukuzizwa ukhathazekile futhi wesaba akusikho okufanele ube namahloni ngakho noma ukukufihla. Kufana nesifo somzimba. Into ebalulekile ukukhumbula ukuthi kunezindlela zokwelapha ezisebenzayo zalezi zimo. Uma ucabanga ukuthi unalezi zimpawu, ungesabi ukubona udokotela noma umeluleki wezempilo yengqondo. Bangakusiza. Khumbula, awuwedwa.

Ukukhathazeka , impilo yengqondo, ukwesaba, ukwesaba, ukukhathazeka komphakathi, ukwelashwa, ukwelashwa kwengqondo