Chirongwa Chekunyanya Kushungurudzika Kwevanhu
Kushungurudzika kwevanhu munzanga (SAD) inowanzozivikanwa asi inotarisana nehutano hwehutano hwehutano hunoonekwa mumarudzi akasiyana siyana nemagariro. Kana iwe kana mumwe munhu waunoziva ave akaonekwa kuti ane SAD kana iwe unofunga kuti ungave uine zviratidzo zvechirwere, kudzidza zvakawanda pamusoro pezvaunotarisira kunogona kubatsira.
Chii Chinonzi Kuzvidya Mwoyo Kunetseka?
Vanhu vane SAD vane kutya kusinganzwisisiki kwekutariswa, kutongwa, kana kunyadzisa kana kuzvinyadzisa ivo pachavo.
Kuzvidya mwoyo uye kuora mwoyo kunowedzera zvakanyanya zvokuti zvinopesana nekushanda kwezuva nezuva.
SAD ndechimwe chezvinhu zvinowanzosangana nepfungwa, uye kusvika 13 kubva muzana yehuwandu hwevanhu vane zviratidzo pane imwe nguva muupenyu hwavo. Kunyange zvazvo inogona kuva dambudziko rinokonzera kupera simba, nekugadzirisa kurapa kwakakodzera kunogoneka.
Zvinokonzera
Kushungurudzika kwehutano hwemagariro kazhinji kunotanga mumakore ekuyaruka kunyange zvazvo inogona kutanga muhuduku .
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Kunyange zvazvo chikonzero chaicho cheSAD chisingazikamwi, inofungidzirwa kuti inoguma nekubatanidzwa kwezvinhu zvose zvezvechimiro uye zvakatipoteredza.
Kusanzwisiswa muhupi hwemakemikari kwakabatanidzwa neSAD. Semuenzaniso, kusava nehutano mu-neurotransmitter serotonin, kemikemikari yemakumbo inodzora mafungiro nemafungiro, inogona kuita basa mukusimudzira kushungurudzika kwevanhu munzanga.
Kupfuura-kuita kwechimiro muuropi iyo inonzi amygdala yakabatanidzwawo mune zvekugadzikana kwevanhu. Vanhu vane SAD vangave vakagara vachinzwa kuwedzerwa kwekutya kwekutya uye, zvakare, kuwedzera kunetseka.
Zviitiko zvakasiyana-siyana zvezvakatipoteredza zvingaitawo kuwedzera mukana wako wekuvandudza SAD.
Izvi zvinosanganisira asi hazvirevi kune:
- kuva nemubereki anotsoropodza, achidzora, kana kudzivirira
- kushungurudzika kana kunyengerwa semucheche
- kurwisana kwemhuri kana kushungurudzwa kwepabonde
- anonyara, anonyadzisa, kana kuti kutendeuka semwana
Zviratidzo
Vanhu vane chirwere chekusangana nehutano hwevanhu vanoziva kuti kutya kwavo hakubvi maererano nemamiriro ezvinhu chaiwo, asi vachiri kukwanisa kudzora kushungurudzika kwavo. Kuzvidya mwoyo kungave kwakananga kune rumwe rudzi rwemagariro evanhu kana kushanda, kana zvinogona kuitika mumamiriro ese ezvinhu.
Zvimwe zvezviitiko izvo zvinowanzokonzera zvinosanganisira kushamwaridzana nevasingazivi, kutarisa maziso , nekutanga kukurukurirana . Vanhu vane chirwere chekushushikana kwevanhu munzanga vanogona kuziva zviratidzo zvepfungwa, zvemuviri, uye zvekuita zvisati zvaitika, panguva, uye mushure mekugara kwevanhu uye maitiro.
Mienzaniso yezviratidzo zvepfungwa:
- kutya mamiriro ezvinhu apo iwe usingazivi vamwe vanhu
- kunetseka kuti iwe uchatongwa nevamwe
- kutya kwokunyara kana kunyadziswa
- achifunga kuti vamwe vachaona kushushikana kwako
- Kutya zviitiko zvinouya zvichauya mberi
Mienzaniso yezviratidzo zvemuviri:
- blushing
- inowedzera kutuka
- kudedera maoko
- musikana kupesana
- racing heart
Mienzaniso yezviratidzo zvekuita:
- kudzivisa mitambo yevanhu / mabasa
- kusiya / kupukunyuka mamiriro ezvinhu
- kushandisa kuchengetedza maitiro
Kuziva
Kushungurudzika kwevanhu mumagariro kunozivikanwa sechirwere chepfungwa chinogadziriswa mumagazini yechishanu eDaagnostic uye Statistical Manual yeMental Disorders (DSM-V). Inosarudzwawo sechirwere mukati meInternational Statistical Classification ye Zvirwere uye Matambudziko Ehutano Akaenzana (ICD-10), iyo inobudiswa neWorld Health Organization (WHO).
SAD inowanzoongororwa kuburikidza nehurukuro yekliniki nenyanzvi yehutano hwepfungwa umo mumwe anobvunzwa mibvunzo yakawanda inobatana nezviratidzo zvavo.
Kuti munhu awane chirwere, munhu anofanira kusangana nemhando dzakawanda dzehutano hwekuongorora . Kutya kunofanirawo kuve kwakanyanya kwazvo zvokuti kunonyanya kupindira hupenyu hwezuva nezuva, basa rechikoro, mabasa, ukama, kana chimwe chinhu chinoshungurudzika zvikuru pamusoro pezviratidzo zvavo.
Zvichienderana nokuti zviratidzo zvinowanikwa mune zvishoma mamiriro ezvinhu kana munzvimbo dzakawanda dzehupenyu, imwe inogona kuonekwa iine kana inowanikwa kana inonzi SAD.
Kurapa
Mishonga inowanzoshandiswa-inoshandiswa-inogadziriswa nehutano hwehutano hwemagariro ndeyemishonga uye kugadzirisa-behavioral therapy (CBT). Kazhinji idzi idzi mbiri dzokurapa dzinoshandiswa pamwe chete kuti zvive nani. Mukuwedzera kune CBT, pane mamwe mazita emhando yehutachiona ingashandiswa, zvichienderana nemunhu mumwechete kana kuti boka remukati.
Mishonga inoshandiswa kurapa SAD:
- benzodiazepines
- beta blockers
- monoamine oxidase inhibitors (MAOIs)
- kusarudza serotonin reuptake inhibitors (SSRIs)
- sarotonin norepinephrine reuptake inhibitors (SNRIs)
Taura nzira dzokurapa dzinoshandiswa mukurapa kweSAD:
- kunzwisisa-behavioral therapy (CBT)
- psychodynamic therapy
- interpersonal therapy (IPT)
- rational emotive behavior therapy (REBT)
- kubvuma uye kuzvipira kurapa (ACT)
Mukuwedzera kumishonga uye kurapwa, vamwe vanhu vanoshandisa mamwe marapirwo akadai sezvokudya zvinowedzera kana hypnotherapy.
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Pakati pese, kutsvakurudza uchapupu hahuripo kuti titsigire kushandiswa kwemamwe mushonga kune SAD.
Self-Help Strategies
Nzira dzekuzvibatsira dzekugadzikana kwehutano hwehutano dzinogona kubatsira sekuwedzera kune zvechirwere kana kuti kubvisa zviratidzo zvishoma. Mienzaniso yenzira inosanganisira zvinotevera:
- nzira dzokuzorodza, dzakadai sokufema zvakadzika, mifananidzo yakatungamirirwa, kudzidziswa autogenic, uye kufambira mberi kwemaviri kusununguka
- kutarisa pfungwa dzako dzisina kunaka uye kuisa panzvimbo dzazvo nemamwe anobatsira
- uchizviisa pachena zvishoma nezvishoma kumamiriro ezvinhu anotya
- aromatherapy
- mabhuku anobatsira
- kujoinisa painternet forums kuti uungane nevamwe
- kuzviriritira kwakanaka sekudya zvakadai sekudya zvakanaka, kudzidzira, nekuwana kukwana zvakakwana
Kunyange zvazvo mazano ekuzvibatsira haazombogadzirisi kurapwa kwemazuva ose, anogona kukubatsira kuti unzwe uchitungamirirwa nezviratidzo zvako.
Basa uye Chikoro
Kushungurudzika kwepfungwa munzanga kunogona kuita kuti iwe uwane chikoro chekuenda kuchikoro uye kushanda kune rimwe basa. Kutanga munzvimbo itsva, kuita shamwari, kupa mharidzo, kudya nevamwe-izvi nezvimwe zvinhu zvechikoro nebasa zvose zvinokonzera kune avo vane hanya nevanhu.
Kana iwe uine chirwere cheSAD, unogona kushanda panzvimbo dzekushanda kana koroji. Kana uine mwana akaonekwa kuti ane SAD, kutaurirana nevadzidzisi uye vatsigiri vese zvichave zvakakosha kuve nechokwadi chokuti zvinodiwa nemwana wenyu zviri kuitika.
Kana SAD inokudzivirira kushanda, unogonawo kushanda rubatsiro rwemagariro evanhu . Kune zvakawanda zvakatsigirwa munzvimbo inobatsira avo vane hutano hwepfungwa. Kana iwe usingazivi kuti unotanga kupi, kukumbira mudzidzisi wako wehutano hwepfungwa inzira yakanaka yekuenda nayo.
Unyanzvi hwemagariro evanhu
Kuvandudza hutano hwako hwemagariro ndechimwe chinhu chinokosha chekushungurudzika kwehutano hwehutano hwevanhu. Zvinhu zvakasiyana-siyana zvehutano hwemagariro evanhu zvinogona kunge zvisina simba kune avo vane SAD, kunyanya nekuti hauna kumbova nemukana wekuita.
Muzhinji, iwe unoda kushanda pakuvandudza unyanzvi hwokukurukurirana-kana izvo zvinoreva kudzidza kudzidza zviduku kana kunzwisisa mutauro wemumwe munhu zviri nani.
Kana Uchangobva Kuzivikanwa Nehutano Hwevanhu Vanonetseka
Chinonoka pasi uye tora mweya! Kunyangwe kuongororwa kweSAD kunogona kunzwa kunotyisa, ndiyo ndiyo nzira yakanakisisa yokutanga yekuvandudza mamiriro ako. Iwe uchave wakagamuchira mishonga, kurapwa, kana kusanganiswa kwezvose zviri zviviri kuraramisa chirwere. Iwe unogonawo kukodzera kuwana rubatsiro rwakawanda kana uchienda kuchikoro kana kushanda.
Kurarama Nehukama Hwevanhu Vanetseka Nehutano
Mukuwedzera pakuwana kurapwa kwekodzero, unogona kuita zvinhu zvakawanda kuti ubatsire kurarama neSAD. Mimwe yeiyi inosanganisira kuita zvidzidzo zvekuzorora, kuwana nguva yakakwana yokurara, uye kudya kudya kwakanyatsonaka.
Zvakakosha kuti usadzivisa mamiriro ezvinhu anoita kuti unetseke. Kunyangwe kudzivisa kunogona kuderedza kuzvidya mwoyo kwako munguva pfupi, kuchaita kuti zvinhu zviwedzere nguva refu. Kana iwe ukazviwana wava kunzwa uchinetseka, zvinogona kubatsira kuzviyeuchidza kuti iwe unogona kupinda mumamiriro acho ezvinhu, kuti kunyanya kwako kunowanzopfupika, uye kuti kutya kwako kwakanyanya kusingaiti kuzadzika.
Yeuka kuti kunzwa kunetseka nekutya hakusi chiratidzo chekushaya simba kana kuderera. SAD chirwere chekurapa chinoda kutarisirwa. Kana ikasatenderwa, inogona kutungamirira kune dzimwe matambudziko ehutano zvakadai sekushandisa zvinodhaka kana kuisa dambudziko rekuora mwoyo . Zvisinei, nekurapa kwakakodzera uye kuchengetedza hupenyu hwako hupenyu hunovandudzwa zvikuru.
Matanho Anotevera Okufunga
Kana usina chokwadi kana iwe kana mumwe munhu waunoda ari kutarisana nehutano hwehutano hwevanhu, zvakanakisisa kuita musangano nechiremba. Izvi zvichakuisa iwe munzira kuti uongorore, kurapwa, uye kurarama hupenyu hwako zvakakwana. Iwe unogona kutowana kuti pasi mumugwagwa unogona kushanda semurevereri kune vamwe mumamiriro akafanana newe.
Shoko Rinobva
Kunyangwe izvi zvingave sekunzwa rwendo rwityisa rwawakatanga, kudzidza zvakawanda pamusoro pehutano hwehutano hwevanhu uye kuwana mishonga kunogona kuva danho rokutarisa kuderedza simba rayo muupenyu hwako. Zvakanaka kunzwa uchitya kutora danho rokutanga-kutora kufema kwakadzika uye kuziva kuti uri kuita chisarudzo chakanaka.
Sources:
American Psychiatric Association. Kuongorora uye Statistical Manual yeMental Illnesses, 5th edition. 2013.
Hales, RE, & Yudofsky, SC (Eds.). (2003). IAmerican psychiatry kushandura bhuku rechirwere chepfungwa chepfungwa. Washington, DC: American Psychiatric.
Rosenthal J, Jacobs L, Marcus M, Katzman M. Kunze kunyara: Nguva yekufungidzira kushungurudzika kwevanhu munzanga. Journal of Family Practice. 2007; 56: 369-374.