Nzira Dzakaongorora Kushandisa Kwechinhu Chinetso
Kudzidza kugadzirisa kushungurudzika kunokonzerwa neGeneralized Anxiety Disorder (GAD) - nokutora nguva kunetseka zvakanyanya kubudirira , nekusava nemafungiro asina kururama nekufanotaura , nokubatanidza kufema / kuporesa maitiro uye pfungwa mumararamiro ako - dzimwe nguva unonzwa uchinetsa, kana unopedza. Saka hazvishamisi kune vanhu vane GAD nezvimwe zvinetso zvekuzvidya mwoyo, pamwe chete nevaya vane gadziriro yepamusoro-gwaro, vanoda "kubvisa" kana "kuvhara moto" nokuzvipira mukunwa, fodya , kana kuti zvinodhaka shandisa .
Kushandisa zvinhu izvi kurarama (kureva, ku "kuzviritira") nokuzvidya mwoyo, zvisinei, kunogona kuve nemafungiro emhando. Izvi zvinoreva, izvo zvinhu zvaunotendeuka kana iwe uchinetseka kana unetseka zvinganyatsoita kuti kufunganya kwako kuwedzere, zvichida sechinhu chakananga chehupenyu kubva pamishonga kana nekuda kweimwe migumisiro yekushandisa kwezvinhu zvako. Uye kune vanhu vakuru vane dambudziko rekuzvidya mwoyo, tsvakurudzo yakaratidza kuti kushandiswa kwedoro kana zvinodhaka kuti utsungirire zviratidzo zvekuzvidya mwoyo zvinogona kukuisa pangozi yekugadzirisa zvakakwana kushandiswa kwemishonga yekushandisa dambudziko .
Iwe unofanirwa sei kuva nehanya nekushandisa kwako doro nedzimwe zvinhu kuti uzvidye mwoyo?
Heano nzira mbiri dzokutanga kuongorora kushandisa kwako zvinhu:
- Ziva chokwadi. Funga kuchengeta nhumbi yako yekushandisa kwevhiki kana maviri. Cherechedza nguva, kupi, nei uye iwe wauri kushandisa zvinhu, uye kuti chii uye kuti uri kushandisa zvakadini. Kana uri kupedza nguva yakawanda uchishandisa (kana kuedza kuwana) zvinhu, kana uri kushandisa ivo voga (uye / kana kuzvivanza kubva kune vamwe), kana iwe uchigara uchinwa kupfuura vamwe kana uri kunze kwevanhu, kana uchikakavadzana shamwari neshamwari pamusoro payo, kana kuti iwe uri kuzviwana usingakwanisi kuita mushure mekushandisa kwezvinhu zvako, saka kune chikonzero chemaawa.
- Kunzwisisa zvikonzero zvako. Zvibvunze kuti sei iwe unowanzoshandisa zvinodhaka kana doro. Iko kukunda kushushikana, kunyanya kunetseka, kana kuti kurwisa kunyara? Ndizvo here kuderedza kushungurudza mupfungwa kana mumuviri? Inonzwisisika seyo nzira chete, kana nzira yakanakisisa, yekuwana nguva yakanaka? Kana mhinduro kune imwe yemibvunzo iyi "hongu," iwe unotanga kunzwisisa basa kana chinangwa chekushandisa kwezvinhu zvako uye kuti wakasungirirana zvakadini zvinogona kuva nehutano hwako hwekuzvidya mwoyo.
- Kunyatsoongorora zvikonzero izvi. Kana uchinge waziva chinangwa chekushandisa kwako, funga (1) kana kusashandisa zvinodhaka kana doro zvinokubatsira kuti uite chinangwa chako nenzira inobatsira, (2) kana paine imwe nzira yekupedzisira, uye ( 3) kana paine mutengo uripo uchibhadhara pfuma yako. Zvinotarisirwa kwauri zvinogona kusanganisira zvinokonzerwa nekushandisa zvinhu - unonzwa uine ruzha zvokuti haugoni kusvika kuchikoro kana kushanda zuva rakatevera, uchiona kushungurudzika kwepfungwa kana kuchinja mafungiro - kana kuti kupesana nevanoda (semuenzaniso, nharo neshamwari nemhuri).
- Bvunza vamwe kuti vabatsire. Funga kubvunza shamwari yako yaunotenda kana mudiwa nokuda kwezvavanofunga nemanzwiro pamusoro pekushandisa kwezvinhu zvako. Ndiyo danho rakashinga, asi iro rinogona kubatsira kujekesa matambudziko nemigumisiro yako yekushandisa kwezvinhu zvinogona kunge zvisingakanganisi kwauri. Shamwari dzepedyo nevomumhuri vanogona kupa nzwisiso munzira iyo iwe-kushushikana kwako, uye kunyange unhu hwako-hunova nehuwandu nekushandiswa kwezvinhu. Taura nachiremba wako kana unyanzvi hwehutano hwepfungwa nezvehutano hwako hwekushandisa zvinodhaka uye zvinodhaka (uye zvinobatsira uye zvinodhura) kuti uwedzere kunzwisisa maonero ekusiyanisa pakati pemaitiro akaoma uye matambudziko ekuzvibata.
- Sarudza chinangwa chekuchinja. Simba rinoshandisa zvinetso zvinogona kusagadzikana kuchinja. Kuti uongorore kuti chinetso chako chinhasi chekushandisa ndechei, unogona kuedza kuisa chinangwa, kugadzira hurongwa hwakajeka, nekuisa zuva kuti uongorore mhinduro. Zvinangwa zvekushandura kwekushandisa doro, somuenzaniso, zvinogona kusanganisira kunwa zvakanyanya nekuchengetedza, kunwa zvishoma, kana kudzivisa zvachose. Rega mumwe munhu azive nezverongwa hwako hwekuchinja - chaizvoizvo chiremba, kana kuti imwe nhengo yemhuri kana shamwari - kuitira kuti usafanirwa kunetseka-kugadzirisa kuburikidza nemativi akaoma, kana kufarira kubudirira kwako, iwe woga. Kana iwe ukaona kuti zvakanyanya kuoma kuchinja ukama hwako nedoro uye zvinodhaka, iwe unogona kunge uchibatsirwa nezvimwe zvakanyatsofungwa nazvo. Kune marudzi akawanda ekutsigirwa angangobatsira.
Kuti uwane mamwe mashoko pamusoro pezvinhu zvinoshandiswa pakushandiswa kwezvinhu uye nzvimbo dzekurapa, tarisa masangano anotevera: Kudhakwa Kwemishonga uye Mental Health Services Administration (SAMHSA) uye National Alliance on Mental Illness (NAMI). Kuti udzidze zvakawanda pamusoro pehukama pakati pekuzvidya mwoyo nekusawirirana kwezvinhu zvinoshandiswa, dzidza nezvekuwana kutsvakurudza kubva kutsvakurudzo ichangobva kuitwa pamusoro penyaya iyi uye ona ruzivo ruzivo ruzivo pamusoro pechipiri chekuongororwa.
> Sources:
> Anderson, K. Kushandura Kunwa Kwako: Kukuvara Kunobatsira Kunwa Doro. 2 nd Edition. New York: HAMS Harm Reduction Network, 2010.
> Robinson J, Sareen J, Cox BJ, Bolton JM. Basa rokutora mishonga mukukudziridza kushungurudzika kunokonzera uye kushandiswa kwemishonga. Arch Gen Psych 2011; 68: 800-807.