Ingabe uhlala ukhathazeka ngezinto ngokungadingekile? Lokhu kumayelana ne-Generalized Anxiety Disorder (GAD)!

Ingabe ngezinye izikhathi uzizwa ukhungathekile futhi ukhathazekile ngisho nangezinto ezincane kakhulu? Mhlawumbe akuyona nje into encane ekhathazayo. Ukucabanga kakhulu ngemisebenzi yansuku zonke nokukhathazeka ngayo kungathinta impilo yakho yengqondo. Namuhla sikhuluma ngesimo esinjengalesi, esibizwa ngokuthi 'Ukukhathazeka Okujwayelekile' noma '(Ukukhathazeka Okujwayelekile - GAD)'`.

Iyini le nkinga edla isikhathi esiningi? Ingabe i-Generalized Anxiety Disorder (GAD)?

Ingabe uvame ukukhathazeka ngisho nangezinto ezincane kakhulu? Ingabe ukhathazeka ngokweqile nangokungalawuleki ngezinto zansuku zonke, njengemisebenzi yasekhaya, umsebenzi wasehhovisi, umsebenzi wesikole wezingane zakho, izinkinga zemali, noma impilo yakho noma yomndeni wakho? Cabanga nje, kusukela ngesikhathi uvuka ekuseni kuze kube yilapho ulala ebusuku, uzizwa sengathi unezinkinga eziningi ezizungezayo ekhanda lakho? Yilokho esikubiza ngokuthi `(Generalized Anxiety Disorder - GAD)`.

Manje ungase ucabange, 'Ubani ongakhathazeki? Wonke umuntu ukhathazeka ngokuthile.' Kuyiqiniso. Kuvamile ukuzizwa ukhathazekile futhi ukhathazekile kancane lapho kuvela inkinga enkulu empilweni, lapho kuhlolwa, noma lapho kufanele uqale umsebenzi omusha. Kodwa-ke, kumuntu one-GAD, lokhu kukhathazeka, lokhu kwesaba, kwenzeka ngaso sonke isikhathi, ngisho nangaphandle kwesizathu . Ukuze kube sobala, kukwenza ukhathazeke kakhulu ngaphandle kwesizathu, nangenxa yezinto ezincane. Kufana nokuthi ingqondo yakho 'inokushintsha kokukhathazeka' okuhlala kusebenza.

Uma uqhubeka nokukhathazeka kanje, akugcini nje ngokuthinta ingqondo yakho. Kuthinta nomzimba wakho . Ungase ube nekhanda elibuhlungu, ubuhlungu bomzimba, futhi uzizwe ungakhululekile. Eqinisweni, kungaba nzima ukudlula usuku. Kulinganiselwa ukuthi cishe u-3% wabantu abadala e-United States bahlushwa yilesi simo, futhi sithinta abantu abangaba ngu-5% ngesikhathi esithile empilweni yabo. Kodwa-ke, u-43% kuphela walabo abathintekile abafuna ukwelashwa. Ngakho-ke, uma ubhekene nalokhu, kubaluleke kakhulu ukufuna usizo kudokotela.

Ingabe nawe uyazibuza ukuthi unayo yini i-GAD? Ake sibheke lezi zimpawu.

Kunezimpawu ezimbili eziyinhloko ezingabonakala ku-GAD:

• Ukukhathazeka ngokweqile nangokuqhubekayo ngezinto ezivamile zansuku zonke.
• Kunzima kakhulu ukulawula le micabango ephazamisayo.

Ngaphezu kwalokhu, lokhu kukhathazeka okuqhubekayo engqondweni yakho nakho kungabangela izimpawu zomzimba . Bheka ukuthi unayo yini yalezi:

• Ubunzima bokulala noma ukungakwazi ukulala kahle ngisho nangemva kokulala, ukuvuka njalo.
• Ukuzizwa ukhathele futhi ukhathele njalo.
• Ukungalawuleki okungalawuleki, ukuzizwa ukhathazekile kakhulu, ukuthukuthela ngisho nezinto ezincane kakhulu.
• Ubuhlungu bekhanda obuhlala bukhona.
• Ukuzizwa sengathi inhliziyo yakho ishaya ngokushesha (ukushaya kwenhliziyo) .
• Imisipha yami iqinile futhi ibuhlungu.Umuzwa uthi `(Ukucindezeleka kwemisipha)`.
• Ukungahlaliseki .
• Kuzwakala sengathi kunzima ukuphefumula, sengathi uyacinana .
• Ukujuluka ngaphandle kwesizathu.
• Kunzima ukugxila emsebenzini owenzayo.
• Ubuhlungu bomzimba obungachazeki (isibonelo, ubuhlungu bemisipha, ubuhlungu besisu).

Lezi zimpawu ngezinye izikhathi ziyafika zidlule, futhi ngezinye izikhathi zingaba zimbi kakhulu uma uzizwa ucindezelekile noma ukhathazekile .

Kungani sithola i-GAD? Ziyini izimbangela?

Nakuba kungenakwenzeka ukusho ngqo ukuthi yini ebangela i-GAD, abacwaningi bakholelwa ukuthi kuyinhlanganisela yezici eziningana.

• Ukusebenza kobuchopho: Kungase kube nezinguquko ezithile endleleni ubuchopho bakho obusingatha ngayo ukukhathazeka nokucindezeleka.
• Izakhi zofuzo: I-GAD ingasebenza emindenini. Lokhu kusho ukuthi uma othile emndenini wakho enalesi simo, kungenzeka ukuthi ube naso. Izinguquko zezakhi zofuzo zingabangela izinguquko ezithunyweni ezibalulekile zamakhemikhali ebuchosheni, njenge-serotonin, i-dopamine, ne-GABA, ezingathinta amaphethini akho okucabanga.
• Okuhlangenwe nakho empilweni: Okuhlangenwe nakho okucindezelayo nokunzima oye wabhekana nakho ngokuhamba kwesikhathi (isib. izinkinga emsebenzini, izingxabano zomndeni, izingozi) nakho kungashintsha indlela osabela ngayo ezintweni zansuku zonke.

Ubani onamathuba amaningi okuthola i-GAD? (Izici eziyingozi)

I-GAD ingathinta kokubili izingane kanye nabantu abadala. Ngokuvamile iqala ebuntwaneni noma ebusheni, kodwa ingaqala kunoma yimuphi ubudala.

Ungase ube sengozini enkulu yokuthola i-GAD ngenxa yezizathu ezilandelayo:

• Uma ungowesifazane .
• Uma othile emndenini wakho etholakale ene-GAD .
• Uma uke wabhekana nesenzakalo esibuhlungu noma ukucindezeleka okukhulu kwengqondo empilweni yakho.
• Uma wahlukunyezwa useyingane .
• Uma unesifo esithile sempilo yengqondo, isibonelo, "Ukuhlaselwa Uvalo" (ukuqala kokwesaba okungazelelwe), "Ukucindezeleka" (ukucindezeleka), noma "Ukwesaba Okujulile Ngento Ethile") .
• Uma unesifo sesikhathi eside (isib. isifo sikashukela, isifo senhliziyo).
• Uma usebenzisa izidakamizwa ezinjengogwayi, utshwala, noma insangu njalo.

Ingabe i-GAD ingabangela ezinye izinkinga?

Yebo, i-GAD ingahlotshaniswa nezinye izinkinga zempilo yengqondo . Isibonelo, izinkinga zokusebenzisa izidakamizwa kanye nokucindezeleka kungenzeka kanye ne-GAD. Ungase futhi ubhekane nokushintshashintsha kwemizwelo, izinguquko ekuziphatheni, kanye nezinguquko emazingeni amandla.

Into ebaluleke kakhulu ukuthi i-GAD ngezinye izikhathi ingabangela imicabango yokukhathala ngempilo, imicabango yokuzilimaza. Uma uke uzizwe sengathi usendaweni enzima kangaka, ungangabazi ukucela usizo. ESri Lanka, kunezinhlangano ezifana neSumithrayo (0112692909 noma 0112682535) ongakhuluma nazo futhi uthole usizo. Noma ungashayela iNational Mental Health Helpline ku-1926. Khumbula ukuthi awuwedwa.

Udokotela uyixilonga kanjani i-GAD ngokunembile?

Uma usola ukuthi une-GAD, ungabona udokotela womndeni wakho, noma ungabonana ngqo nochwepheshe wezempilo yengqondo, njengo-"Psychologist" noma "Psychiatrist".

Bazokubuza imibuzo mayelana nempilo yakho yengqondo kanye nomlando wezokwelapha womndeni wakho . Ungase uzizwe unesaba futhi ukhathazekile ngalesi sikhathi. Kodwa kubaluleke kakhulu ukusho imininingwane eminingi ngangokunokwenzeka. Ngoba yilapho kuphela lapho udokotela ezokwazi ukuqonda kahle isimo sakho futhi akunikeze ukwelashwa okufanele kakhulu.

Ngaphezu kwalokho, udokotela angenza nezinto ezifana nalezi:

• Ukwenza ukuhlolwa ngokomzimba .
• Ngikucela ukuthi ugcwalise uhlu lwemibuzo (njenge-``GAD-7```) ukuze uthole ulwazi mayelana nesimo sakho sengqondo.
• Ukubuka izinto ezifana nokubukeka kobuso bakho nendlela okhuluma ngayo.
• Ukwenza izivivinyo ezithile ukuze kubonakale ukuthi kukhona yini esinye isizathu sezimpawu zakho. Isibonelo:
• Ukuhlolwa kwegazi: `(Ukuhlolwa komsebenzi we-thyroid)` (kuhlola umsebenzi we-thyroid), `(Ukuhlolwa kwe-glucose yegazi)` (kuhlola amazinga kashukela egazini), `(Ukuhlolwa kwemithi)` (ukuhlolwa kokusetshenziswa kwezidakamizwa).
• I-Echocardiogram (bheka umsebenzi wenhliziyo).

Yiziphi izindlela zokuhlola i-GAD?

Odokotela basebenzisa izindlela zokuhlola ezivela ku-Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5-TR) ukuze bathole i-GAD. Ukuze utholakale une-GAD, kufanele ube nokukhathazeka ngokweqile okungenani izinyanga eziyisithupha, izinsuku eziningi zesonto . Futhi ukukhathazeka kumele kube nzima kakhulu ukukulawula .

Ngaphezu kwalokhu kukhathazeka okuqhubekayo, umuntu omdala uvame ukuba nezimpawu ezintathu kwezilandelayo (izingane zingase zibe nesinye kuphela):

• Ukuzizwa ungahlaliseki noma ukhathazekile njalo.
• Ukukhathala ngokushesha.
• Ukuthola ubunzima bokugxilisa ingqondo, noma ukuzizwa sengathi ingqondo yakho ayinalutho.
• Ukuthukuthela ngezinto ezincane.
• Ukuqina kwemisipha nobuhlungu.
• Ubunzima bokulala, ukuhlala ulele, noma ukungalali kahle.

Lezi zimpawu kufanele zithinte imisebenzi yakho yansuku zonke, umsebenzi, ubudlelwano bomndeni, kanye nempilo yakho iyonke .

Futhi, udokotela uzoqinisekisa ukuthi usebenzisa lezi zimpawu.Kuphinde kuqinisekise ukuthi izimpawu azibangelwa yimithi noma eminye imithi . Kuphinde kuqinisekise ukuthi izimpawu azichazwa kangcono esinye isimo sempilo yengqondo (njenge-"Panic Disorder", "Social Anxiety", "Obsessive-Compulsive Disorder (OCD)", noma "Post-Traumatic Stress Disorder (PTSD)").

Ingabe kukhona ukwelashwa kokunciphisa ukukhathazeka? (Ukwelashwa kwe-GAD)

Izindaba ezinhle ukuthi i-GAD iyisimo esingelapheka . Ngokuvamile iphathwa ngokwelashwa kwengqondo (ukwelashwa ngokukhuluma) noma imithi, noma inhlanganisela yakho kokubili. Ucwaningo lukhombisile ukuthi imiphumela emihle kakhulu itholakala uma zombili izindlela zihlanganiswa. Udokotela wakho uzosebenza nawe ukuthola uhlelo lokwelashwa olukufanele, ngokusekelwe ezimpawini zakho, izidingo zakho, kanye nempilo yakho iyonke.

Ukwelapha ngokukhuluma: Ukwelapha Ngengqondo

Ukwelashwa kwengqondo, kafushane nje, 'ukwelashwa ngokukhuluma' . Kuhilela ukukhuluma nothile ngokujulile ngemicabango yakho, imizwa yakho, kanye nokuziphatha kwakho ukuze umsize akuqonde. Lokhu kwenziwa nomeluleki wezempilo yengqondo ofanelekayo endaweni ephephile nesekelayo.

Ngale ndlela yokwelapha, ungafunda amathuluzi namasu owadingayo ukuze uphile impilo yakho yansuku zonke kahle futhi uthuthukise inhlalakahle yakho yengqondo.

Enye yezindlela eziphumelela kakhulu zokwelapha i-GAD ukusebenzisa ukwelashwa kokuziphatha kwengqondo (i-CBT). Kukusiza ukuthi ubone futhi ushintshe imicabango emibi ekhulisa ukukhathazeka kwakho futhi ikwenze uziphathe ngezindlela ezithile. Ngokuhamba kwesikhathi, i-CBT ingakusiza ukuthi unciphise ukukhathazeka kwakho ngokweqile futhi wakhe amakhono owadingayo ukuze ubhekane nezinkinga ngendlela enempilo.

Ukukhululeka emithini: Imithi ye-GAD

Imithi ingase futhi inqunywe njengengxenye yohlelo lwakho lokwelashwa kwe-GAD. Nazi ezinye zemithi evame ukusetshenziswa:

• Ama-Selective Serotonin Reuptake Inhibitors (SSRIs): Isibonelo, i-Escitalopram, i-Paroxetine, noma i-Sertraline.
• Ama-Serotonin-Norepinephrine Reuptake Inhibitors (ama-SNRI): Izibonelo zifaka phakathi i-Duloxetine ne-Venlafaxine.
• Ama-Benzodiazepine (Lawa ngokuvamile anconywa ukusetshenziswa kwesikhathi esifushane).
• `(I-Buspirone)`.

Uma le mithi ingathuthukisi isimo sakho, udokotela angase acabangele eminye imithi, njenge:

• `(Ama-Tricyclic Antidepressants)`: Isibonelo `(Amitriptyline)`.
• `(Ama-Antipsychotics esizukulwane sesibili)`.
• `(I-Valproate)`.

Ingabe udinga ukubona udokotela?

Uma uthatha imithi ye-GAD, kubaluleke kakhulu ukubona udokotela wakho njalo ukuze ubone ukuthi imithi isebenza kahle kangakanani nokuthi ulungise umthamo uma kudingeka.Uma unemiphumela emibi noma izimpawu ezintsha, tshela udokotela wakho ngazo.

Uma uphathwa yi-psychotherapy, zama ukuya kuzo zonke izikhathi. Uma ungakwazi, zama ukuyihlela kabusha. Kuthatha isikhathi ukululama ngokuphelele ekwelashweni. Kodwa ukuhlala nokwelashwa kuyingxenye ebalulekile yohambo lwakho lokululama.

Uma uzizwa ukhungathekile noma unemicabango yokuzilimaza, tshela udokotela wakho ngokushesha. Uma usesimweni esiphuthumayo, shayela ku-1990 (Suvaseriya) eSri Lanka, noma uye emnyangweni wezimo eziphuthumayo wesibhedlela esiseduze.

Yini ongayilindela uma uhlala ne-GAD?

Lokhu kungahluka ngempela kuye ngomuntu nomuntu. Kwabanye, i-GAD ingaba yisimo sesikhathi eside esidinga ukuphathwa njalo. Ngezinye izinsuku ukukhathazeka nokukhathazeka kwakho kungase kuzwakale kubi kakhulu , ikakhulukazi ezinsukwini lapho ungaphansi kokucindezeleka okukhulu . Ngezinye izinsuku, kungase kuzwakale kulula ukulawula.

Kodwa ingxenye engcono kakhulu ukuthi ukwelashwa kungenza umehluko omkhulu. Ngokuhlanganiswa okufanele kokwelashwa kwengqondo, imithi, kanye namasu okubhekana nesimo, ungaphatha izimpawu zakho futhi uzizwe ulawula impilo yakho kakhudlwana . Ithimba lakho lezokunakekelwa kwempilo, okuhlanganisa odokotela, abahlengikazi, kanye nabanye ochwepheshe, lizosebenzisana nawe eduze ukuthola ukuthi yini esebenza kahle emzimbeni wakho, endleleni yokuphila, kanye nemigomo yakho. Njengoba izidingo zakho zishintsha ngokuhamba kwesikhathi, uhlelo lwakho lokwelashwa lungalungiswa ngokufanele.

Yiziphi ezinye izinto ongazenzela zona uma une-GAD?

Ngaphezu kokwelashwa, kunezinto eziningana ongayenza wena ukuze uphathe izimpawu ze-GAD:

• Yenza izinguquko ezincane ezinhle empilweni yakho: Nciphisa ukudla kwakho iziphuzo ezine-caffeine njengekhofi netiye. Nciphisa isikhathi sakho ezinkundleni zokuxhumana. Chitha isikhathi nabangani nomndeni. Lala ngokwanele . Yidla ukudla okunempilo . Zivocavoce ngokomzimba .
• Zama amasu okuphumula: Nciphisa ukucindezeleka ngokwenza izinto ezifana ne-yoga, ukuzindla, noma ukuqaphela.
• Gwema izinto eziluthayo: Utshwala nezinye izidakamizwa zingenza ukukhathazeka kwakho kube kubi nakakhulu. Zingaphinde zihlangane nemithi oyiphuzayo ye-GAD.
• Thola ukwesekwa: Kunezinhlangano zokusekela lapho abantu abane-GAD njengawe bengahlangana khona. Bangakusiza ukuthi wabelane ngolwazi lwakho, ufunde kwabanye, futhi uthole isikhuthazo osidingayo njengoba uphila ne-GAD.
• Sebenzisa 'Izinhlelo zokusebenza' zempilo yengqondo:Kunezinhlelo zokusebenza ezahlukahlukene ezingakusiza ukulandelela izinguquko zemizwa yakho futhi uzijwayeze amasu okubhekana nezimo.

Ekugcineni, kufanele ngisho lokhu kini...

Isifo Sokukhathazeka Okujwayelekile (i-GAD) singenza ngisho nemisebenzi elula yansuku zonke, njengokulima ingadi noma ukuphuma endlini, izwakale ingaphezu kwamandla futhi ingaphezu kwamandla. Ekugcineni, lokhu kucindezeleka okuqhubekayo kungakushiya uzizwa ukhathele futhi ukhathele.

Kodwa khumbula, akudingeki ulwe nalezi zimpawu wedwa. Udokotela angakusiza ukuthola izindlela zokubhekana nalesi simo futhi adale uhlelo lokwelashwa olufanela izidingo zakho. Ungathola impumuzo ngokwelashwa kwengqondo, imithi, noma inhlanganisela yakho kokubili.

Kuthatha isikhathi ukululama. Udinga ukuzibekezela. Ungase ungawuboni umehluko omkhulu ngokushesha. Kodwa, ngosizo nokwelashwa okufanele, kancane kancane ungabuyela empilweni yakho evamile, ube ngumuntu wakho wangempela. Ngakho-ke, uma uzizwa ukhathazekile, akukaze kube sekwephuzile ukucela usizo.

Ukukhathazeka , impilo yengqondo, i-GAD, ukukhathazeka, ukucindezeleka, ukwelashwa, ukwelashwa kwengqondo