Ake sifunde ngqo nge-OCD: Ungasusa kanjani imicabango ekhathazayo nezenzo ezingenakuvinjelwa?

Ingabe uzithola wenza into efanayo ngokuphindaphindiwe empilweni yakho yansuku zonke, noma ukhathazwa umcabango ofanayo? Cabanga nje, ukuhlola umnyango ngokuphindaphindiwe ngaphambi kokuphuma endlini ukuqinisekisa ukuthi ukhiyiwe, ukhipha i-ayina, ukhipha i-plug kukhompyutha , ucima isitofu segesi, noma ugeza izandla zakho kaningi, izinto ezinjalo ziyenzeka kithi ngezinye izikhathi. Lezi yizindlela zokuhlola ezivamile nezinyathelo zokuphepha. Kodwa uma lezi zinto zingalawuleki , zicasule, futhi zikhungathekise usuku lonke, futhi ziphazamise isimiso sakho sansuku zonke? Khona-ke kungaba yisimo esibi esibizwa ngokuthi i-OCD (Obsessive-Compulsive Disorder), esithinta impilo yakho. Ake sibone ukuthi lokhu kuyini ngempela, kungani kwenzeka, nokuthi singakuqeda kanjani.

Kuyini i-OCD (Obsessive-Compulsive Disorder)? Imicabango ejulile nezenzo ezingenakuvinjelwa!

I-OCD yisimo sempilo yengqondo . Kalula nje, ikwenza ube nemicabango engalawuleki nephazamisayo (ebizwa ngokuthi ukuqwashisa ) ekwenza uzizwe ukhathazekile kakhulu. Ube usuzizwa udinga ukwenza izinto ezithile (ezibizwa ngokuthi ukuphoqelelwa ) ukuze unciphise ukukhathazeka noma ngoba wesaba ukuthi kuzokwenzeka into embi kuwe.

Ukucabanga ngokweqile (imicabango ephazamisayo, ekhathazayo):

Lezi yimicabango, izithombe, noma ukungabaza okufika engqondweni yakho ngaphandle kwemvume yakho, okuvela njalo, okukukhathazayo, okukubangela ukwesaba okukhulu noma ukukhathazeka . Ngisho noma ungafuni le micabango, kunzima ukuyisusa futhi iyakukhathaza.

Ezinye izibonelo:

• Cabanga nje, lapho uNimali ephuma, uzizwa sengathi ukuyo yonke indawo.Amagciwane , ukuthi azogula. Akakwazi ukubekezelela lowo mcabango, uthola ukukhathazeka okukhulu, ecabanga ukuthi, "Ngizogula, nomndeni wami uzogula nawo."
• Uma uSameera engabaza ukuthi ucime isitofu sikaphethiloli, wakhiya umnyango, noma wavala ifasitela ngaphambi kokuphuma endlini, akakwazi ukukhipha lokho kungabaza engqondweni yakhe. Imicabango eyesabekayo efana nokuthi, 'Uma ngingakwenzi kahle, indlu izosha, amasela azofika, konke kuzobhujiswa ngenxa yephutha lami' iyaqhubeka nokuza.
• UKasuni ufuna konke okusedeskini lakhe, okuhlanganisa izincwadi, amapeni, namafayela , kuhlelwe ngokulinganayo , njengentambo. Uma kuhamba kancane, noma uma othile eshintsha uhlelo, uzizwa engakhululekile, ecabanga ukuthi, 'Konke kuphazamisekile, kukhona okubi okuzokwenzeka manje, angikwazi ukubhekana nalokhu.'
• Ngezinye izikhathi uRavi ucabanga ukuthi uzolimaza umuntu amthandayo, noma ukuthi uzosho/enze into engalungile, into engafanele, noma into ezolimaza umuntu ngaphandle kokulawula. Lapho le micabango ifika kuye, uzizwa enamahloni kakhulu, esaba, futhi emubi ngaye.
• UChamari ukholelwa ukuthi izinombolo ezithile (isib. 13) nemibala (isib. emnyama) 'azinanhlanhla'. Uma bebona leyo nombolo, noma uma kufanele bagqoke izingubo zalowo mbala, banokwesaba okukhulu nokukhathazeka ngokuthi kukhona okubi okuzokwenzeka kubo noma emndenini wabo ngalolo suku.

Ukuphoqelelwa (Amasiko – izenzo ozizwa uphoqelekile ukuzenza futhi ongenakukwazi ukuziyeka):

Lezi yizenzo noma amasiko engqondo ozenzayo ukuze unciphise ukukhathazeka okubangelwa yileyo micabango ejulile , ukwesaba, noma ukuvimbela izinto ezimbi ocabanga ukuthi ziyenzeka, yize ngezinye izikhathi ucabanga ukuthi azinangqondo, kodwa uzizwa uphoqelekile ukuzenza.

Ezinye izibonelo:

• UNimmali , owesaba amagciwane, ugeza izandla zakhe cishe izikhathi eziyishumi nanhlanu ngosuku ukuze anciphise lokho kukhathazeka , ngezinye izikhathi imizuzu eminingana, kuze kube yilapho izandla zakhe zomile. Uma engakwenzi lokho, akazizwa ekhululekile. Lapho ebuya ngaphandle, ugeza nomzimba wakhe, futhi ugeza zonke izingubo azigqokile.
• USameera , osola ngesitofu sikaphethiloli kanye nomnyango, uphuma endlini angene ebhasini, ezibuza, "Ngicime isitofu?" Lapho efika ekhaya, uhlola isitofu, iminyango, namafasitela. Ngezinye izikhathi ufika sekwephuzile emsebenzini noma ohambweni olubalulekile ngenxa yalokhu.
• UKasuni akavumeli ideski lakhe libe ngcolile. Uhlela izincwadi ngokuphakama, ngombala, nangokuqondiswa kwezinhlamvu. Lokhu kungathatha amahora amaningi. Akafuni ukwenza noma yini enye kuze kube yilapho "kulungile" ncamashi.
• Uma uRavi enaleyo micabango emibi, uphinda engqondweni yakhe athi, "Ungakwenzi lokho, ngingumuntu omuhle" cishe izikhathi eziyikhulu ( isiko lengqondo ). Noma, wenza into enhle ayenzayo njengomkhuba (isib., ehlabelela ivesi le-Itipiso) izikhathi ezimbalwa ukuze "aqede" lowo mcabango.
• Uma ubona inombolo engeyinhle, uzoba senkingeni., ecabanga 'ukuyikhansela', engqondweni yakhe uthi inombolo acabanga ukuthi iyinombolo yakhe yenhlanhla izikhathi eziyisikhombisa, noma imigwaqo enaleyo nombolo ivulekile, kungakhathaliseki ukuthi ikude kangakanani.

Ku-OCD, le micabango ( ukuzidela ) kanye nezenzo ( ukuphoqelelwa ) zibanjwa umjikelezo ocindezelayo obeka ingcindezi enkulu engqondweni. Lokhu kuhluke kakhulu ekuhloleni noma ekulungiseni okuvamile. Ngoba i-OCD ibangela ukuphazamiseka okukhulu empilweni yomuntu yansuku zonke, emsebenzini, nasebudlelwaneni, futhi bachitha iningi losuku lwabo begxile kulezi zinto.

Izindaba ezinhle ukuthi ukwelashwa okufana ne-Cognitive Behavioral Therapy ( CBT ) kungasiza ekuqedeni lo mjikelezo. Abanye abantu kungadingeka basebenzise imithi .

Uma uzizwa sengathi unalezi zimpawu, futhi uma impilo yakho iphazanyiswa yimicabango ephazamisayo nengalawuleki kanye nezifiso zokwenza izinto ezibangelwa yiyo, into yokuqala okufanele uyenze ukukhuluma nomzali noma umuntu omdala omethembayo, udokotela , noma umeluleki wezempilo yengqondo, bese uthola ulwazi ngakho.

Izinhlobo ezivamile zokuzidela

Ukucabanga ngokweqile akuyona nje imicabango, kuyimicabango ephazamisayo, ebangela ukukhathazeka , futhi okunzima ukuyilawula. I-OCD ibangela ukuthi le micabango ihlale ifika engqondweni. Ingaba nganoma yini, kodwa okuvame kakhulu yilokhu:

• Ukwesaba kakhulu amagciwane , ukugula, ukulimala komuntu siqu noma kwabanye, kanye nezingozi.
• Imicabango evamile ngezinto ezibhekwa njengezimbi, ezingcolile, ezingalungile, noma eziyisono ngokombono wenkolo noma wokuziphatha.
• Ukukhathazeka ngokweqile ngokuthi izinto zilingana , ziqondile , zilandelana ngendlela ethile, “ zilungile .”
• Ukucabanga ukuthi imibala noma izinombolo ezithile zimbi noma azinalo ishwa, noma ukukholelwa ukuthi zinezincazelo ezikhethekile eziyimfihlakalo .
• Ukwesaba okungalawuleki ukuthi into embi ocabanga ukuthi izokwenzeka (isib., umuntu ohileleke engozini) kuzokwenzeka ngempela.

Izinhlobo ezivamile zokuphoqelelwa

Ukuphoqelelwa ukuziphatha noma amasiko engqondo umuntu one-OCD anomuzwa wokuthi kumelwe awenze, okubangela isifiso esinamandla sokuwenza. Lokhu kungaba yizenzo zangempela noma izenzo zengqondo.

Ezinye izibonelo:

• Ukuhlanza okuphindaphindiwe (izandla, umzimba, izingubo), ukuhlanza.
• Ukusula ngokuphindaphindiwe lokho okubhalile, ukubhala kabusha, ukuqala kabusha kusukela ekuqaleni.
• Ukuphinda amagama, imisho, noma imibuzo ngengqondo noma ngokuzwakalayo.
• Ukuhlola njalo ukuthi umnyango uvaliwe, izibani zicinyiwe, isitofu sikaphethiloli sicinyiwe, kukhona okuhlanzekile, futhi umsebenzi uqediwe kahle.
• Ukuthinta, ukuthepha, noma ukunyathela into ethile ngendlela ethile, noma inani elithile lezikhathi.
• Ukuba nezinto "ezilungile" ngokulandelana okuthile, ukwenza konke ngokwesiko elithile.
• Ukugwema izinombolo, imibala, izindawo, kanye nabantu ababhekwa njengabangenanhlanhla.

Lokhu kuzwakala kanjani kumuntu one-OCD?

Abantu abaningi abane-OCD bayaqonda ukuthi lokhu kuzitika kanye nezenzo abazithathayo akunamsebenzi ngempela. Kodwa ngenxa ye-OCD, bazizwa benokungabaza okukhulu nokungaqiniseki. Banesifiso esinamandla sokwenza isenzo. Banomuzwa wokuthi kuzokwenzeka into embi uma bengayenzi. Nakuba ekuqaleni bezizwa bekhululekile lapho benza isenzo, kancane kancane izenzo ziyanda, isikhathi namandla asetshenziswa kuzo ayanda. Kodwa leyo micabango ephazamisayo iyabuya kaninginingi. Lona umjikelezo ocindezelayo we-OCD. Esikhundleni sokuvimbela i-OCD ukuthi ingenzeki, iba yimbi kakhulu.

Umuntu one-OCD angase ahlushwe yile micabango nezenzo eziphazamisayo isikhathi esingaphezu kwehora ngosuku. Uyahlola , adale, asuse, abale, futhi aqale phansi, aze azizwe sengathi “konke kulungile.” Abafuni ngempela ukucabanga ngalezi zinto noma ukwenza lezi zenzo. Kodwa i-OCD yenza kube nzima kakhulu ukukhohlwa le micabango futhi ungenzi lutho ngayo.

I-OCD ingathinta cishe zonke izici zokuphila kwabo. Ngisho nezinto ezilula njengokugqoka ingubo, ukudla isidlo sasekuseni, nokwenza umsebenzi wesikole kungaba yinto ecindezelayo.Kungaba yinkathazo ekwenzeni izinqumo. I-OCD ingakwenza ucabange ukuthi isinqumo esisodwa sizovimbela into embi ukuthi yenzeke, noma ukuthi esinye isinqumo sizobangela into embi ukuthi yenzeke.

Umuntu one-OCD angase angaqondi ukuthi kungani ecabanga, ezizwa, noma enza ngendlela enza ngayo. Angase azame ukufihla lokhu kwesaba nezenzo kwabanye. Angase esabe ukuthi abanye bazocabangani. Angase azizwe sengathi “uyahlanya” – kodwa akunjalo. Zonke lezi zinto zibangelwa yi-OCD.

Kungani i-OCD ikhula? Ukuxhumana phakathi kobuchopho nezakhi zofuzo.

Izakhi zofuzo kanye nethonya elizuzwe njengefa

Njengezimo eziningi zempilo yengqondo, i-OCD cishe ithonywa izakhi zofuzo zomuntu. Yingakho i-OCD ngezinye izikhathi isebenza emindenini. Izakhi zofuzo zithinta amakhemikhali, isakhiwo, kanye nokusebenza kwezingxenye ezahlukene zobuchopho bethu . Ku-OCD, lezi zinguquko zibangela imicabango engafuneki ukuthi "inamathele" ezingqondweni zethu futhi ingasuki.

Izinguquko ekusebenzeni kobuchopho

Ucwaningo luthole ukuthi izingxenye ezithile zobuchopho ziyashintshwa ngendlela yokusebenza kubantu abane-OCD. Isibonelo, i-Orbitofrontal Cortex (OFC) , ebhekene "nokunquma okulungile nokungalungile," i-Anterior Cingulate Cortex (ACC) , ebhekene " nokubonisa lapho kukhona okungahambi kahle," kanye ne-Striatum (ikakhulukazi i-Caudate Nucleus ), ebhekene "nokwakheka komkhuba," kucatshangwa ukuthi ihilelekile ku-OCD. Ndawonye, ​​​​lokhu kucatshangwa ukuthi kwakha "isekethe yokukhathazeka."

Umphumela wama-neurotransmitter

I-neurotransmitter serotonin ithinteka kakhulu ku-OCD. Izinguquko emazingeni e-serotonin zingase zibe nomthelela kulesi simo. Ama-neurotransmitter i-dopamine ne -glutamate nawo angase ahileleke "ekuzindleni ngokweqile" nasekucindezelweni .

Amasiko aqinisa i-OCD

Uma sizijwayeza okuthile, uma sithola umvuzo ngakho, ubuchopho bethu bujwayela ukukwenza kakhulu. Ku-OCD, uma senza ukuphoqelelwa , sithola impumuzo yesikhashana. Lona umvuzo . Ngakho ubuchopho bucabanga ukuthi, “O, lokhu kuzolunga uma sikwenza.” Ngakho ubuchopho bushukumiseleka ukwenza leso senzo kakhulu. Lokhu kwenza i-OCD ibe namandla.

Ukwelashwa kwe-OCD: Indlela yokukhulula ingqondo yakho!

Ukwelashwa okuyinhloko nokuphumelela kakhulu kwe-OCD yi-Cognitive Behavioral Therapy (CBT). Ngezinye izikhathi, imithi nayo isetshenziswa ngaphezu kwalokhu.

Kwenzekani ku-CBT?

I-CBT iyindlela yokwelapha ehilela ukukhuluma nodokotela wezokwelapha nokufunda ngemicabango yakho, imizwa yakho kanye nokuziphatha kwakho.

• I-OCD "iqhinga" lobuchopho, okusho ukuthi ikwenza uzizwe sengathi kukhona okubi okuzokwenzeka uma ungakwenzi, yize kungekho okubi okuzokwenzeka ngempela.
• Kuchazwa ukuthi ukwenza lezo zenzo ( ukuphoqelelwa ) kwenza i-OCD ibe namandla, nokuthi ukujwayela ukungazenzi kwenza i-OCD ibe buthaka.
• Ngisho nangemva kokufunda lezi zinto, akulula ukuyeka lezo zenzo ngesikhathi esisodwa. Yingakho i-CBT ifundisa amakhono anjengalawa:
  • Amakhono okubhekana nokukhathazeka nokuzola ukuze ubhekane nokukhathazeka lapho kuvela.
  • Indlela yokubhekana nemicabango ekhathazayo/ekhathazayo .
  • Indlela yokubhekana nokwesaba ngokuphephile (Ukuvimbela Ukudalulwa Nokuphendula - i-ERP). I-ERP iyingxenye ethile ye-CBT ye-OCD. Kulokhu, ngosizo lochwepheshe wezokwelapha , ubhekana nemicabango ekwesabisayo, kodwa ufunda ukungenzi lutho ngayo ( izinto eziphoqelelwe ).
  • Indlela yokumelana nesifiso esinamandla sokwenza lezo zinto ( ukuphoqelelwa ).

Ekwelapheni , uzijwayeza la makhono . Kancane kancane, ubhekana nezinto ozesabayo ngayinye ngayinye ngaphandle kokuzisebenzisa. Ekuqaleni, lokhu kunzima kakhulu, futhi kungase kuzwakale sengathi ukukhathazeka kwakho kuyakhula. Kodwa ngokuzijwayeza , kancane kancane kuba lula. Lapho ujwayela ukungazisebenzisi, leyo micabango ephazamisayo izoncipha kancane kancane. Uma uzijwayeza ngale ndlela, ukusebenza kobuchopho bakho nakho kungashintsha kube ngcono.

Ukwelashwa kuthatha isikhathi. Kuhlukahluka kuye ngomuntu nomuntu. Iningi labantu lihlangana nodokotela wezifo zengqondo kanye ngesonto izinyanga eziningana noma ngaphezulu. Udokotela wezifo zengqondo uyakufundisa, akusekele, futhi akukhuthaze. Ngokuvamile, udokotela wezifo zengqondo ukhuluma nabazali futhi abanike iseluleko sendlela yokusiza ekhaya.

Uma ngicabanga ukuthi ngine-OCD, kufanele ngenzeni?

Okokuqala, tshela umzali noma omunye umuntu omdala omethembayo ngemizwa yakho. Bangakudlulisela kudokotela noma kumeluleki wezempilo yengqondo . Kuyimpumuzo enkulu ukwazi ukuthi une-OCD nokuthi kukhona ukwelashwa kwayo.

Uma uthola ukuthi une-OCD:

• Yiya ekwelashweni njengoba kuqondiswe. Funda nge-OCD. Uma ufunda okwengeziwe ngayo, kulapho kuzoba lula khona ukuthi uyiqonde.
• Prakthiza amakhono owafundayo kwezokwelapha . Uma uzijwayeza kakhulu, uzokwazi ukunqoba i-OCD ngokushesha.
• Thola ukwesekwa kulabo abakuthandayo. Cela usizo kubazali bakho ekusebenziseni lokho okufundayo kwezokwelapha .
• Yiba nesineke nawe. Ukubhekana ne-OCD kunzima futhi kuyacindezela . Ukwelapha kuthatha isikhathi nokuzijwayeza . Kodwa abantu abaningi, njengawe, baye bayinqoba i-OCD. Nawe ungakwazi!
• Thola isikhathi sezinto ezinhle futhi. Phumula , yenza izinto ozithandayo, yiba nabantu abakwenza uhleke, futhi bakwenze uzizwe kahle. Lokhu kuzokunika amandla okubhekana nezikhathi ezinzima nokunqoba i-OCD.

Ungalutholaphi usizo eSri Lanka

Kunemitholampilo yezempilo yengqondo ezibhedlela zikahulumeni eSri Lanka. I-NIMH (i-Angoda) iyona eyinhloko. Kukhona nodokotela nabeluleki emkhakheni ozimele. Kunezinsizakalo ezivunyelwe nguhulumeni njengocingo losizo “lwango -1926 ” losizo oluphuthumayo (xhumana nezikhungo ezifanele ukuthola ulwazi lwamanje – kusukela namuhla, mhla ziyi-10 kuNhlaba 2025, isevisi yango-1926 iyasebenza). Futhi, usizo lungatholakala ngezinye izikhathi ezinhlanganweni ezingekho ngaphansi kukahulumeni ezisebenzela impilo yengqondo.

Okubalulekile: Ngaphambi kokufuna usizo kunoma yikuphi, hlola iziqu zabo kanye nokwethembeka kwabo.

Ekugcineni... inkululeko yengqondo!

I-OCD ingaba yisimo esiyinkimbinkimbi, kodwa akunakwenzeka ukusinqoba. Ngokwelashwa okufanele, ukwesekwa, kanye nemizamo yakho, nawe ungaphila impilo evamile nejabulisayo engenazo lezo micabango ephazamisayo kanye nokuziphatha okuphoqayo.

Uma uthola lolu lwazi luwusizo, luwusizo, noma luwusizo kwabanye, sicela wabelane ngalo nabanye!

Futhi, ungakhohlwa ukumaka abangani bakho abaseduze ocabanga ukuthi kufanele baqaphele lokhu!