Kunyanya Kusuruvara uye Kuzvifungidzira Mafungiro Anogona Kutungamirirwa
Kana wakanga uchitambudzika nemafungiro ekuzviuraya, iwe hausi woga. Kuva nemafungiro ekuda kutora hupenyu hwako humwe hunoitika kune avo vanotarisana nekuora mwoyo. Zvakakosha kuyeuka, zvisinei, kuti iwe unonzwa sei haufaniri kushandura muchiito.
Mamiriro ako ehupenyu huri kuchinja nguva dzose uye manzwiro ako achachinjawo, pasinei nokuti haasisina tariro sei iye zvino. Kunyangwe zvingave zvakaoma kuzviona apo uri kunzwa uchiora mwoyo , pane tariro kwauri.
Kuora mwoyo ndiko chirwere chinoporesa uye kune zvakawanda zvingasarudzwa zvinogona kukubatsira. Kunyangwe kana kurapwa kumwe kusingabatsiri, izvi hazvirevi kuti imwe mushonga haugoni. Munguva iyi, pane matanho aunogona kutevera kuti utsungirire manzwiro ako kusvikira apfuura.
1 - Tsvaka Rubatsiro Rwemutauro
Kana iwe hausi ikozvino kugamuchira kurapwa kwekuora mwoyo kwako, danho iri rinogona kusanganisira kuisa musangano nechiremba wemhuri yako kana chiremba chepfungwa kuti uongororwe uye upiwe. Kana iwe uchitova kurapwa asi iwe uri kutambura, chiremba wako achakwanisa kukubatsira, kana nekushanda newe kuti uite shanduro muurongwa hwako hwekurapa kana nekukubatsira kuti ubvumirwe kuchipatara kusvikira dambudziko richipfuura.
Psychotherapy, inozivikanwawo se "chirongwa chekutaura," inotanga kurapwa kwemutsara iyo chiremba wako angakurudzira kuora mwoyo kwako, zvichida woga kana kuti pamwe chete nehutachiona hwehutachiona. Mune zvidzidzo kuenzanisa zviviri, psychotherapy inowanzoshanda pamwe chete nevanorwisa zvirwere pakubatsira kuderedza zviratidzo, kunyange kana uri kunzwa uchizviuraya uye uchida kubatsirwa nokukurumidza, psychotherapy pachako ingasava yako yakanakisisa sarudzo.
Kubatanidza utachiona nehutachiona hwehutachiona hunogona kunge huri nani pane izvo zviratidzo zviviri pamwe chete zvinopa migumisiro yakanaka pane kurapwa chete. Mune imwe nyaya yemavhiki, unodzvinyirira unogona kugadzirisa kukanganisa kwemakemikari kunokonzera kuora mwoyo kwako, apo psychotherapy inogona kukupa zvigadziro zvinodiwa kuti utsungirire kuora mwoyo kwako zvino uye kubatsira kudzivirira zviitiko zvekupedzisira zvekuora mwoyo.
2 - Mishonga
Anodzvinyirira kazhinji inotanga kurapa iyo chiremba wako achaedza. Kana iwe watoedza kuedza kurwisa zvinodzvinyirira pasina kubudirira, izvi hazvireve kuti unofanira kusiya. Dzimwe nguva inhau yekuedza kurwisa kwakasiyana-siyana kana kuwana zvakakwana kusanganiswa kwevanhu vanorwara.
Muchidzidzo che STAR * D, chakatsvaga kutsvaga nzira yakanakisisa yokurapa apo chirwere chekutanga chinotapurika chinokundikana kushanda, zvakawanikwa kuti chikamu chimwe chetatu chevarwere vose chakagadziriswa zvakakwana kubva kuzviratidzo zvavo nevanotanga kuzvirambidza. Mukuwedzera, imwe 10-15 muzana yakawana zvishoma ne50 muzana yekuvandudza mune zviratidzo zvavo.
Izvi zvingaita sokuti zvinyorwa zvisingabatsiri, asi kana mamwe maitiro ekurapa akawedzerwa - kana kuchinja mishonga kana kuwedzerwa zvimwe - maitiro ekudzidzira akavandudzwa. Kutaura zvazviri, makumi manomwe kubva muzana vevarwere vakawana zororo rakakwana rezviratidzo pavakasvika kusvika kumachina ekurapa. Saka usakanda mapfumo pasi pakurapa.
3 - Ridzai Hotline Yokuzviuraya
Kuzvitsvaira kwekutengesa kutsvaga chinhu chinokosha. Ivo vakasununguka uye vanogona kukubatanidza nemupi wezano uyo achakubvumira kutaura pamusoro pemanzwiro ako munzvimbo yakachengeteka.
4 - Rega Doro uye Zvinodhaka
Kunyange zvazvo zvingava zvichiedza kuvanza kubva pakurwadziwa nekushandisa zvinodhaka kana doro, ichi chaicho chiri pfungwa yakaipa. Doro inogona kukurudzira kusuruvara kwako uye kusava netariro. Mukuwedzera, doro uye zvinodhaka zvinogona kuderedza kusagadzikana kwako, zvichiita kuti iwe uwedzere kuita zvaunonzwa.
5 - Dambudziko Rokugadzirisa
Kana kuora mwoyo kwako kwakabatana nemamiriro ezvinhu muhupenyu hwako, zvingave zvakakosha kushandisa nguva yekugadzirisa dambudziko. Kana dambudziko rako richifunga zvikuru kana rakakura kana rakaoma, funga nezve "mwana" matanho aunogona kutora izvo zvichakutungamirira munzira yekugadzirisa. Sezvo muChina wefilosofi, Lao Tzu akamboti, "Rwendo rwemakiromita ane chiuru runotanga nechitanhatu chimwe."
6 - Ita Kuti Njodzi Yako Ichengeteke
Izvi zvinogona kusanganisira kubvisa zvinhu kubva kumba kwako kuti iwe unzwe uchiedzwa kuti ushandise kuzvikuvadza iwe, zvakadai sepiritsi kana pfuti. Kana kubvisa zvinhu izvi kubva kumba kwako hazvigoneki, zvibvise kubva mumamiriro ezvinhu nekuenda kune imwe nzvimbo kwenguva.
7 - Enda Nezvikonzero Zvako Zvokurarama
Paunenge uchinzwa zvakaipa, zviri nyore kukanganwa zvinhu zvose zvakanaka zvaunayo muupenyu hwako. Pane vanhu muhupenyu hwako ndiani angakuvara nekufa kwako?
Imhuka inofarira inoda kutarisirwa here? Zvichida une zvinangwa zvausati waita? Pasinei nokuti zvikonzero zvipi, tora nguva yekufunga nezvazvo uye kubvuma kuti zvichida hupenyu hwako hunoreva zvinopfuura iwe unofunga.
8 - Tsvaga Kubata Vanhu
Kunyange zvazvo iwe unotanga kufungidzira iwe ungave wakazviparadzanisa iwe mumba mako uye usasangana nevamwe vanhu, zvinogona kubatsira kuti uite zvinopesana: Enda kunofamba; enda kuenda kunotenga; tsvaga kusangana nevanhu.
Ichakubatsira kukuvhiringidza kubva pane zvaunofunga uye, nokuva mumamiriro ezvinhu apo iwe haugone kuita nyore pamanzwiro ako, zvichakuchengetedza kuti usazvikuvadza iwe pachako.
9 - Taura nemunhu waunovimba naye
Kazhinji zvinogona kuva rubatsiro rwakakura kungova nemumwe munhu waunogona kutaura manzwiro ako. Uyu munhu anogona kuva ani zvake waunovimba naye, akadai shamwari, hama, vafundisi kana mutapi.
10 - Zvivhiringidze
Kazhinji, kurarama nemanzwiro ako ekuzviuraya ndeye nyaya yekumirira kusvikira mishonga inopinda mukati kana mamiriro ako ezvinhu achichinja. Paunenge wakamirira, zvakadaro, inogona kukubatsira kuti uwane nzira dzekuzvivhiringidza pamarwadzo ekurwadziwa .
Ita chibvumirano chako pachako kuti kwechinguva chiduku (chero nguva inotora kutarisa firimu, fona shamwari kana kuti zvimwe enda kuenda kunoshanda), haungatarisi pfungwa dzako dzakaoma. Sezvo iwe uchichera pamwe chete nguva shomanana dzekuvhiringidza, nguva yakakwana ichazoguma iwe kuti utange kunzwa unofananidzwa.
11 - Zviyeuchidze nezvezviitiko zvekare
Wakambove uchienda kune dzimwe zvikamu zvekuora mwoyo here? Funga kumashure matanho awakatora akakubatsira iwe ipapo - uye vadzoke zvakare. Chinonyanya kukosha, zviyeuchidze iwe kuti manzwiro anorwadza akazopfuura.
12 - Electroconvulsive Therapy uye Transcranial Magnetic Stimulation
Kana iwe uri pangozi pfupi yekuzvikuvadza iwe, iwe hauna kupindura zvakanaka kune zvinodhaka, kana kune zvikonzero zvekurapa nei zvirwere zvisingabatsiri mafungiro akanaka kwauri, chiremba wako anogona kusarudza kupa electroconvulsive therapy (ECT). ECT, iyo inosanganisira kushandiswa kwemagetsi kumakumbo kuitira kuti tibatise kubatwa, inoshanda nokukurumidza uye ichapa zororo kune vanenge 80 muzana yevarwere. Kunyange zvazvo nzira iyi inogona kuva nemigumisiro isina kunaka, yakadai sokurasikirwa mupfungwa, inogona kuva yakasarudzika iwe kana iwe uchida kunzwa zviri nani nekukurumidza.
Kuchinja kwemagnetic stimulation kunosanganisira kukurudzira imwe nzvimbo yeuropi ne magnetic pulses asi haina kuderera pane ECT uye ine zvishoma. Kufanana neECT, inotarisirwa kune vanhu vasina kupindura zvakanaka kune vanorwara.
Mune chienzanidzo kuenzanisa kurapwa kwakasimba neNeurostar TMS therapy chipikisa ine sham, kunowanikwa kuti vanhu vanogamuchira TMS vaive nekuvandudza kukuru pane zvirwere zvekuora mwoyo. Uye mune imwe dzidzo, umo varwere vose vakagamuchira kurapwa kweTMS, anenge hafu yevarwere vakawana kuwedzera kukuru mune zviratidzo zvavo mushure memavhiki matanhatu ekurapa, asi chetatu chakawana rubatsiro rwakakwana.
Kunyange zvazvo chetatu chetatu chingaita sechidiki, ramba uchifunga kuti varwere vakanyoreswa nekuda kwezviongororwa izvi vaiva vanhu vaifungidzirwa kuti havasi vapinduri kuderedza zvinodhaka. Saka, izvi zvinomiririra chikamu chevarwere vari kumusoro nepamusoro pevaya vakatoita zvekare kune vanorwisa zvinodhaka vanogona, kana vasina kurega vasati vasvika, vanozadzisa kuregererwa kwakakwana kwezviratidzo.
13 - Mafungiro Emagetsi Okusimudzira
Vagus nerve stimulation (VNS), iyo dzimwe nguva ichitumidzwa se "pacemaker yeuropi," ndiyo inowedzera nzira inopfuura yeECT kana TMS - jenereta inofanirwa kuongororwa inopindirwa pasi peganda rebhokisi.
Maererano nekumwe kuongorora, 1 muvanhu vatatu vakagamuchira kurapwa kwegore rinenge vaine ruzivo rwakanyanya mukuvandudza kwavo. Vose vevatori vechikamu mukudzidza vakaonekwa sevanorwisana nemamwe kurapwa.
Sources:
Kuzviuraya Kudzivirira Action Network. Kushandisa zvinodhaka uye kudzivirira kuzviuraya: Uchapupu uye zvinoreva. Yakadzorerwa Feb. 8, 2012, kubva kuDhiyabhorosi uye Mental Health Services Administration website.
Casacalenda N, Perry JC, Looper K. Kuregererwa mukutambudzika kukuru kwepfungwa: kuenzanisa kwe pharmacotherapy, psychotherapy, uye kutonga mamiriro ezvinhu. American Journal of Psychiatry 159.8 (2002): 1354-1360.
Demitrack, MA, Thase, ME. Chirongwa chekliniki zvinoreva kutenderera kunoita magnetic stimulation (TMS) mukurapa kwezvinoshungurudza pharmacoresistant: kushandiswa kwezvakaitika kare. Psychopharm Bull. 42.2 (2009): 5-38.
George MS, Rush AJ, Marangell LB, et al. Kufananidza kwegore rimwechete ye vagus nerve stimulation pamwe nekurapa sezvinowanzoitirwa kurapwa-kusagadzikana kuora mwoyo. Biol Psychiatry 58 (2005): 364-373.
Moore, David P., naJames W. Jefferson. Handbook of Medical Psychiatry . 2nd ed. Mosby, Inc .: 2004.
O'Reardon, JP, HB Solvason, et al. "Kubudirira uye kuchengetedzwa kweTranscranial magnetic stimulation in the Acute Treatment of Major Depression: A Multisite Randomized Controlled Trial." Biol Psychiatry 62.11 (2007): 1208-1216.
Rush AJ, et.al. "Migumisiro yakajeka uye yakareba kwenguva refu muzvipatara zvinodzvinyirirwa Ndivanaani vaida Rimwe kana Zvimwe Kurapa Matanho: A STAR * D Dhipoti." American Journal of Psychiatry 163.11 (2006): 1905-17.