Iwe Wakazvimiririra Zvikuru Here Kana Kuti Unodzivisa?
Kuva nechirwere chinokonzera kushungurudzika (GAD) kunogona kukanganisa maitiro akawanda ehupenyu hwako, kusanganisira uhu hwenyu.
Heano maitiro maviri chaiwo apo kushushikana kwako kunogona kutungamirira kumatambudziko kuchengetedza ukama nevamwe, uyewo mazano aunokwanisa kuita (pasi pekutungamirirwa kwechiremba wehutano hwepfungwa ) kuti akubatsire kufamba nenzira idzi dzisina kunaka dzakagadziriswa.
Kunyanya Kuzvidzivirira
Vamwe vanhu vane GAD vane chido chakasimba chokufambidzana neshamwari dzavo (kana shamwari), zvichienderana navo nguva dzose kuti vabatsirwe uye vatsigire.
Pamwe nekunyanya kuvimba, vanhu vane GAD vanogona kuzviwana vachinetseka nekufungisisa, kuronga kwezvinhu zvose zvakaipisisa-zvingaitika, kusava nehanya, kutya kurambwa, nekutsvaga kutaurirana nguva dzose (uye kunyanya kuzvidya mwoyo kana shamwari kana shamwari isingapindura nokukurumidza).
Kuzvidya mwoyo zvakanyanya kungaita kuti tisafungire zvisina kunaka kana paranoia. Somuenzaniso, muhukama hwehukama, kushamwaridzana kunogona kuratidza sekunetseka kwokuti mumwe wako haana kutendeka kana kuti haakudi kana kukuchengeta iwe sewe. Mune ushamwari, unogona kunge uchifungira kuti shamwari yako iri kukusiya kunze kwemabasa kana kutaura zvakaipa pamusoro pako kumashure kwako.
Vanhu vane GAD uye hukama hwehukama hwakanyanya hunogonawo kuwedzera kukurumidza kutsamwa, kuita nenzira nenzira dzinoparadza ukama hwavo.
Mumwe wako kana shamwari yako angawana izvi zvichivhiringidza, uye zvinogona kuderedza kukwanisa kwavo kukuvimba iwe.
Kurwisana neDendendence (Pamusoro)
Kana iwe ukazviwana uchinetseka zvakanyanya kune zvibatanidza, kuwedzera nzira dzekutarisana nekuzvidya mwoyo kwako uye kuvimba zvakanyanya pamusoro pako pachako kuti uchinzwe zviri nani zvinogona kutora kushungurudza shamwari yako kana shamwari.
Somuenzaniso, kana iwe ukazviwana uchitaura pamusoro pehukama hwako, tanga uchiyeuchidza iwe kuti kukanganisa kwako kunogona kubviswa nekuzvidya mwoyo kwako. Zvadaro, tora nguva shoma yekufunga pamusoro peyese dambudziko rakaoma (chokwadi) rinotsigira kunetseka kwako. Mukuwedzera, yeuka kufunga nezve data isingatsigiri kunetseka kwako.
Imwe nyanzvi inoshandiswa mumhando yehutano hwekutaura inonzi cognitive-behavioral therapy inogona kukubatsira iwe kuronga mazano ekuzvidzivirira kwako uye kuzvifungira iwe pachako, panzvimbo yekuda mumwe wako kuti anyaradzwe nguva dzose iwe uchizvidya mwoyo.
Kuzvidzivirira
Kune rumwe rutivi rwomutambo, vamwe vanhu vane GAD vanova vakazvimiririra zvakanyanya uye vanozvidzivirirwa kune vamwe uye kubva pamanzwiro avo. Vanogona kudzivisa kusava nemanzwiro (somuenzaniso, kuora mwoyo kana kuora mwoyo) nekusazarura manzwiro avo, kuzarura, kana kuti kushaya njodzi. Munhu anozvidzivirira wehukama hwepedyo angarondedzerwa seanotonhora, asinganzwisisiki, asinganzwisisiki, kana kutomira.
Pamwe nekuve kure, unogona kuona kuti haunakidzwi neukama hwepedyo muhukama hwepedyo uye / kana kusavimbika kwechinangwa chako. Apo zvinetso zvinomuka muhukama, unogona kuzvidzivirira kubva pakugadzirisa manzwiro ako.
Kurwisana Nokudzivisa
Kana iwe ukazviwana uchitarisana zvakanyanya muhukama hwako, kugadzirisa manzwiro ehutano hwehutano pamwe nerudzi rwechirwere chinonzi interpersonal and emotional processing therapy (I / EP) inogona kubatsira. Ndiine chirongwa cheI / EP, chiremba wehutano hwepfungwa chinogona kubatsira munhu kutsvaga hukama hwekare uye huripo uye manzwiro akapoteredza hukama hwevanhu.
Kuchengeta Kuzvidya Mwoyo Nehukama Hwako Matambudziko
Mukuguma, kuti GAD inopindirana sei hukama hwako huchabatsira mushonga wako kuronga maitiro ako ekurapa. Somuenzaniso, kutsvaga manzwiro ako zvakanyanya kungave sarudzo yakanaka kune mumwe munhu anowanzove achidzivisa muhukama.
Pano flip, iyo nzira inogona kudzorera vanhu vakawanda vanovimba nevamwe uye vanofunga zvekare.
Zvakakosha kucherechedza kuti mishonga inowanzovawo chikamu chinokosha chekurapa kwevanhu vane GAD. Kunyange zvazvo mishonga inotarisirwa kuti uzvidye mwoyo, sekusarudza serotonin reuptake inhibitors kana serotonin-norepinephrine reuptake inhibitors , haisi kurwisa, inogona kubatsira kukurudzira kushushikana kwako uye kukubatsira kuti unzwe zviri nani. Izvi zvinonyaradza, kugadzirisa zvinogona kukupa imwe pfungwa kana iwe uchigadzirisa pfungwa dzako dzekuzvidya mwoyo uye mafambiro nemushandi wako.
Shoko Rinobva
Kunyange zvazvo kuzvidya mwoyo kunogona kuva noutano hwakanaka (inogona kukurudzira vanhu uye / kana kuti kuvabatsira kunzwisisa njodzi mumamiriro avo ezvinhu), kune vanhu vane GAD, kushungurudzika kwavo kunotyisa uye kunokanganisa, izvo zvinogona kutyisa zvikuru ukama.
Asi ugare wakavimbiswa, nekurapa kwakakodzera, unogona kuvaka hutano hwakanaka, hunogara kwenguva refu, uye hunozadzisa nevamwe.
> Sources:
> Craske M, Bystritsky A. (2017). Nzira yekurapa chirwere chinokonzerwa nekuzvidya mwoyo muvanhu vakuru. Stein MB, ed. Kusvika pari zvino. Waltham, MA: UpToDate Inc.
> Kuongorora uye Statistical Manual ye Mental Disorders DSM-5. 5th ed. Arlington, Va .: American Psychiatric Association; 2013.
> Newman MG, Castonguay LG, Jacobson NC, Moore GA. Kushamwaridzana kwevanhu vakuru semuongorori wemishonga yekurapa kwehuwandu hwehutano hwekushungurudzika: Kuenzanisa pakati pekufungisisa-behavioral therapy (CBT) pamwe nekuteerera kuteerera uye CBT pamwe nekushandura manzwiro ekutenda kurapwa. J Ongorora Chipatara Chemapikisi . 2015 Nha.; (5): 915-25.
> Seltzer LF. (2011). Psychology Nhasi: Cold People: Chii Chinoita Kuti Vave Nenzira Iyo? Chikamu 1