Chimwe chezvikamu zvakakosha zvekuva nechirwere chinokonzera kushungurudzika (GAD) chirikudzidza kuti ungararama sei nekuramba uchizvidya mwoyo uye zvimwe zvezviratidzo zvemuviri . Peji ino inogona kushanda semutungamiri wekutarisana nekuzvidya mwoyo iwe unogona kudzokera kune apo unoda mazano akawedzerwa.
Kunzwisisa GAD
Zvinonyanya kukosha kunzwisisa zvinhu zveGAD zvakakwana zvakakwana kuti zvikwanise kurarama nayo zvakanaka.
Kana wakamboonana nachiremba wako kana chiremba, iwe unogona kunge uine kunzwisisa kunokosha kweGAD, asi ruzivo rwakakwana runogona kukubatsira kuti unzwisise mamiriro ako akaenzana zviri nani. Nyaya dzinotevera ndeipi nzira yakanaka yekutanga kana kuwedzera kuwedzera kwekunzwisisa kweGAD:
- GAD Kuziva Zvirongwa Izvi zvingakupa mufananidzo mukuru wezviratidzo zveGAD uye kuti vashandi vehutano hwepfungwa vanozviona sei. Vashandi vezvehutano vanotendeseka kuDaagnostic uye Statistical Manual yeMental Illness, 5th edition semutungamiri wezvirwere zvepfungwa dzepfungwa dzose.
- Kuzvidya Mwoyo kana GAD? Kazhinji vanhu vanonetseka kana kana ruzivo rwavo rwekuzvidya mwoyo rwuri rwechokwadi kana rwekunyanya kunetseka, uye nyaya ino ichakubatsira iwe kuziva mutsauko. Munharaunda, GAD inoda kuti zviratidzo zvako zvivepo kwemwedzi inoverengeka uye zvinokuvadza hupenyu hwako hwemagariro kana basa.
- Zviratidzo zvepanyama zveGAD Zvimwe zviratidzo zvinowanzozivikanwa zveGAD ndezvimwe zviratidzo kana zvemuviri zviratidzo uye nyaya ino inogona kutungamira kune mienzaniso yakafanana. Zviratidzo zvinowanzobatanidza kuwedzera kwemwoyo, kukurumidza kufema, kufara, kushaya simba, uye kuoma kuisa pfungwa.
Kutsungirira Maitiro
Kune marudzi akasiyana-siyana ekugadzirisa mafaira vanhu vanoshandisa pavanenge vachitarisana nekuzvidya mwoyo uye kuzvidya mwoyo. Imwe yenzira idzi inotarisa kugadzirisa matambudziko uye nyaya dziripo, asi vamwe vanoshandisa nzira dzokudzivisa kana tsika shoma inoda kudiwa seyodzero yekurapa. Nyaya dzinotevera dzinogona kukubatsira kuti uzvinzwisise izvi nenzira yekuwedzera zvakadzika:
- Kutsungirira Matanho Okufunganya Kune mamwe maitiro ekutevedzera mafungiro ayo unogona kudzidza nemubatanidzwa uyu.
- Dambudziko-Rakatarisa Kukunda Kuzvidya Mwoyo Iyi ndiyo imwe yenzira dzakakosha dzekutarisana kwakanaka kwatingawana kubva mukuzvidya mwoyo nemamwe matambudziko ehupenyu.
Kugadzirisa Matanho
Pasi pemhando ipi neipi yakakura yekugadzirisa maitiro ndeye nzira dzakasiyana-siyana dzinogona kushandiswa kuderedza uye kutsungirira zviratidzo zvekuzvidya mwoyo. Kudzidza zvimwe zveizvi nezve "anti-anxiety toolbox" iyo ichave yakakosha kuti urambe uine hupenyu hune rugare:
- Kufungisisa uye GAD Kufungisisa ndeimwe yenzira dzakanakisisa dzekushanda pakuzvidya mwoyo kwako uye chinhu chinobatsira.
- Kuzvidya Mwoyo uye Kurapa Kuwana nzira yekurara zviri nani zvakakosha kuti ugone kutsungirira kushungurudzika uye ino nyaya inoita nzira inokosha yekuedza.
- Nzira Dzakaita Kuti Utsungirire Kuzvidya Musoro Nyaya ino ichakuratidza mamwe mazano uye matanho ekuedza kubatsira kubata zviratidzo zvako.
Professional Treatment
Pakupedzisira, danho guru rekugadzirisa matambudziko ndiko kuwana rubatsiro rwezvenyanzvi. Mamwe maitiro ekurapa achakudzidzisa nzira yekushandisa nzira dzakanaka dzokuzorodza muupenyu hwako uye vamwe vachaisa pfungwa pakunzwisisa chii chinoita kuti uzvidye mwoyo uye nei.
- Mhando dzeTherapy yeGAD Kune nzira dzakasiyana-siyana dzokurapa dzeGAD; ichi chinyorwa chinonyanya kuzivikanwa uye chinobudirira.
- Kuchengetedza-Kuita Utano hweGAD CBT ndeimwe yenzira dzakakurumbira dzokurapa kune GAD.
Kunobva:
Kuongorora uye Statistical Manual yeMental Illness, 5th edition . American Psychiatric Association, 2013.