Kushushikana chirwere chehope chinowanzobatana- chinokonzera kushungurudzika kwehutano hwevanhu (SAD) . Mumashoko akajeka, kusuruvara kunoreva dambudziko rekurara kana kurara zvakakwana.
Kunyange zvazvo vanhu vazhinji vane dambudziko rekurara nguva nenguva, avo vane chirwere chisingaperi chekushaya hope vanonetseka kurara kweusiku hutatu husiku pavhiki kwemwedzi mitatu kana kupfuura. Kazhinji, kusuruvara kunoitika kune vanhu vane chimwe chirwere chepfungwa mupfungwa .
Kana uri kutarisana nehutano hwepabonde, iwe ungasvinura usiku uchinetseka pamusoro pezviitiko zvezuva racho, zvichida uchibvunza kana iwe unonyara uri kuchikoro kana kubasa. Nekudaro, iwe unogona kufunga nezvezuva rinotevera uye unetseka pamusoro pezvo zvakare, unotya kufunga kwekutaura kune vaunodzidza navo kana vashandi vangaita kuti vaone kushushikana kwako.
Hazvisi zvisizvo kuti pfungwa dzakadaro dzirambe dzichitenderera mumusoro wako secheka rakaputsika uye kuita kuti kurara kuome. Mushure mokukandira uye kutendeuka kwechinguva, iwe ungangorara chete kuti upe maawa mashomanana gare gare uye uchitarisa paawa yeusiku hwose kusvikira kambani inopera.
Izvo zvinoratidzwa pamusoro apa zvinonzwika zvachose sewe iwe here? Vanhu vane SAD vari kutarisana nematambudziko ekurara nekuda kwekuda kwavo kunetseka usiku. Kusuruvara kunogona kutungamirira kune zvinetso nekushanda kwemasikati uye hutsika hwakanaka hwehupenyu, kusanganisira kukonzera dambudziko kwauri mubasa rako uye hukama hwehukama.
Pakupedzisira- sekufanana neSAD , kusuruvara kunowanzotaurirwa uye kusatorwa. Varwere vanokanganwa kutaurira vanachiremba nezvezvinetso zvavo zvehope, uye vanachiremba vanokanganwa kubvunza.
Unoziva Sei Kana Uine Kutsiva?
Vanhu vane usuruvara vanonetseka nekuwana zvakakwana kurara uye vanonzwa vakaneta sechiguma. Dambudziko kuwana kukwana zvakakwana kunogona kubva pane chero chipi chinotevera:
- kutora nguva refu kuti varare
- achimuka kakawanda usiku
- kumuka usiku kana kuti mangwanani-ngwanani mangwanani uye kusakwanisa kurara shure
Kana chimwe chezviitiko izvi chiri dambudziko kwauri, uye iwewo unorarama nehutano hwemagariro evanhu, zvinokwanisika kuti kunetseka kwako kurara kunobatana nematambudziko ako nekuzvidya mwoyo.
Kunyunyuta Kunoonekwa Sei?
Kunyunyuta kunogona kuongororwa kushandiswa kwevhesi yevhesi yemibvunzo yekurara. Inonyanya kushandiswa uye yakagadziriswa mibvunzo yechinangwa ichi ndiyo Pittsburgh Sleep Quality Index. Mune mibvunzo iyi, iwe uchabvunzwa pamusoro pehutano hwako, matambudziko ekurara, uye nezvimwe mumwedzi wapfuura.
Chimwe chigadziro chekuongorora kusuruvara ibhuku rehope kana diary. Kuzadzikiswa kweimwe yemashandisi aya kunobvumira chiremba wako kuti aongorore mararamiro ako eusiku, sezvakaita iwe pawakaenda kunhovo, akabatwa nehope, uye akamuka. Kazhinji iwe unopedzisa gwaro kwemavhiki maviri.
Kana uine matambudziko akakura ekurara, kutumira kune laboratori yehope yekuongorora kunogona kuve yakakodzera.
Mishonga yekusuruvara
Kusuruvara kunogona kurapwa nemishonga, therapy, kana kusanganiswa kwemaviri.
Kuziva-maitiro ekurapa kwekushaya hope (CBT-I) yakaratidzwa kuti inoshanda zvikuru. Yakaratidzawo kuti inoshanda semishonga yekurapa kwenguva pfupi yekurasikirwa kwenguva refu.
Zvisinei, chete 1 muzana yevarwere vane chirwere chisingaperi chokurara vanowana chirwere ichi.
Mune chiitiko chekudzidza, kupfupika kwepfungwa yekuita maitiro ekurapa kwekusarara (CBT-I) yakaongororwa.
- Zvikamu zvishanu zvakapiwa pavhiki nevhiki.
- Kurapa kunosanganisira psychoeducation, kurara kunorambidzwa kupera (kuderedza nguva inopera mubhedha), kukurudzira kudzora (kubatanidzazve muimba yako yekurara nehope), uye kugadzirisa kugadziriswa (kuwedzera pfungwa dzinobatsira pamusoro pokurara).
- Zvose zvakatarwa kurara zvigadziro zvakaratidza kuvandudzwa.
- Mipiro yakachengetwa pamwedzi 9 mushure mekurapa.
- Kurara kunokonzerwa nehope uye kutenda kusina kunaka / mafungiro pamusoro pokurara zvakaderedzwa.
- Migumisiro inoratidza kuti pfupi CBT-ini ndaigona kuiswa mumushonga weSAD kune vanhu vane dambudziko nekushaya hope.
Zvisinei, mishonga inowanzotanga kurapwa kwekushaya hope nokuti inoshanda nokukurumidza, kazhinji mukati memazuva kusvika kwevhiki. Kune marudzi akawanda emishonga inoshandiswa mukurapa kwehope. Heano mamwe maitiro akafanana:
- Nonbenzodiazepines (eg, eszopiclone)
- Benzodiazepines (p., Estazolam)
- Tricylic antidepressant (semuenzaniso, pasi-dose sinequan)
- Melatonin agonist (ramelteon)
Kunyange zvazvo dzimwe nzira dzokurapa dzakadai sechiedza chakajeka, kugadziriswa, uye yoga inogona kubvuma zvimwe, hakuna kumbove huchapupu husingagumi kuti hutsigire kubudirira kwavo.
Kune Ukama Pakati Pemagariro evanhu Nekushushikana Here?
Mune sangano rinomiririra rakatarisana nenyika, rakaratidzwa kuti vanhu vane comorbid (kureva kuti vane zvose) mafungiro nemafungiro ekuzvidya mwoyo, kana kuti mafungiro evanhu kana kushungurudzika bedzi, aive nehuwandu hwepamusoro hwekushaya hope zvakanyanya kufanana nemamwe mapoka matatu.
Kune avo vane zvinetso zviviri uye kushungurudzika, nhoroondo dzekusuruvara kwakanyanya mugore rapfuura dzaive dzakabatana nemazuva akawedzerwa ekushaya simba, kana kuti zvisiri nyore, mazuva asina kushanda zvakanaka.
Mune imwe dzidzo achishandisa shanduro yepamusoro-soro yevadzidzi vanosvika mazana maviri (vamwe vavo vakanga vakabatanidzwa sevane zviratidzo zvekugadzirisa zvirwere), yakaratidzwa kuti kushungurudzika kwevanhu munzanga kwaive kwakabatana nekuwedzera kwezviratidzo zvekusuruvara.
Vanhu vane SAD vakanga vasina kunyanya kugutsikana nehope dzavo, vakaona kuora mwoyo kwakawanda nekuda kwematambudziko avo ekurara, uye vakavhiringidzika pamusoro pezvinetso zvavo zvehope.
Zvisinei, zvakaratidzwa zvakare kuti kuora mwoyo kunogona kunge kwakabatanidzwa mukugadzirisa ukama huri pakati pehupenyu hwevanhu uye kusuruvara. Mune mamwe mazwi, zvinoratidzika kuva nekubatana pakati peSAD uye kusuruvara, asi zvinokwanisika kuti kubatana-kuitika kwekuora mwoyo kunogona kuva chinhu chinokosha chinokonzera kusarara.
Pakupedzisira, pakudzidza vanhu 30 vane SAD generalized uye 30 vakafananidza kutonga kwakasimba, zvakaonekwa kuti varwere vane SAD yakawanda vakaratidza urombo hwakanyanya kurara, nguva refu yekurara (nguva yekurara), kuwedzera kwekuvhiringidza kurara, uye kushaya simba kwakanyanya panguva zuva.
Avo vane mararamiro ehupenyu hwehukuru hwekuora mwoyo havana kuratidza zvakasiyana siyana zvakawanikwa kana vachienzanisa nevaya vasina izvi. Izvi zvinoratidza kuti kunyanya, chimiro chaSAD chave chichigadzirwa chingave chakabatana nekuvhiringidzika kwekurara, pasinei nokuti kuora mwoyo kunewo nyaya.
Zvimwe Zvinokonzera Kushushikana
Pane dzakawanda zvinokonzera kukonzera kusuruvara izvo zvisina kufanira kuva nehutano hwekuzvidya mwoyo. Chiremba achada kutonga izvi kunze asati atanga chero rudzi rwekurapa. Pasi pane urongwa hwezvimwe zvinokonzera zvinokonzera kana kupa vanokonzera kusuruvara:
- kurara kwepabonde (chinetso chaunomira kufema kufema kwenguva pfupi)
- kusagadzikana makumbo syndrome
- matambudziko emwoyo (semuenzaniso, congestive heart failure)
- zvirwere zvepummoni (semuenzaniso, emphysema)
- thyroid disorders
- GI zvinetso (eg, asidi reflux)
- neurological disorders (semuenzaniso, kurwadziwa kweshungu)
- mishonga yekurapa uye yezvepfungwa (semuenzaniso, SSRI yekutambudzika / kuora mwoyo, amphetamines ye ADHD, mishonga inorwadza)
- psychostimulants (semuenzaniso, ephedrine mumishonga inotonhora)
- bronchodilators
- caffeine kana doro rinoshandiswa
Mazano Okutarisana Nokushungurudzika Kana Wave SAD
Mukuwedzera pakugamuchira kurapwa kwehutano hwako hwemagariro evanhu, kune matanho aunogona kutora iwe pachako kuti ubatsire kuvandudza kusara kwako. Kucherechedza hutano hwako humwe chinhu iyo munhu wese anogona kuita. Kurara kwakanaka kunogona kusanganisira kuita zvinotevera:
- Limit masikati naps.
- Dzorera manheru usiku kudya kana kudya.
- Dzivisa kunyatsoita muviri nguva pfupi usati warara.
- Dzivisa kutarisa TV mumubhedha.
- Deredza chiedza uye ruzha muimba yekurara.
- Enda kunorara nguva imwe neimwe usiku humwe.
- Mukai panguva yakatarwa mangwanani oga oga.
- Tevera nguva yekurara nguva dzose inokubvumira kuti uzorore.
- Usavata pamubhedha wakamuka kwemaminitsi mashanu kusvika ku10. Simuka uye uzvidye mwoyo (kana iwe-uchifanira-kuwana zvakanaka pamusana pekutambudzika kwakowo!) Kune imwe nzvimbo kusvikira iwe uchinzwa wakarara. Izvi zvinokanganisa kushamwaridzana kwako nekunyengera kunetseka neimba yako yekurara.
- Dharirai caffeine uye doro.
- Isai kutonhorera muimba yako yekurara pane imwe nzvimbo yakasununguka, zvichida padivi rakanaka.
- Tenga mateti akanaka kana iwe usati uine imwe.
- Viga awa kana iwe uchida kutarisa.
Shoko Rinobva
Kana iwe uchitambura nekushushikana uye kushungurudzika kwevanhu munzanga, kubudirira kurapwa kwako kwekushaya hope kunogona kuita kuti dambudziko rako rekuzvidya mwoyo riwedzere kugamuchira kurapwa pamwe chete. Iva nechokwadi chekutaura dambudziko rako kurara kune chiremba wako, kuitira kuti dambudziko iri rakasiyana rinogona kurapwa zvakananga.
> Sources:
> Buckner JD, Bernert RA, Cromer KR, Joiner TE, Schmidt NB. Kushungurudzika kwevanhu uye kusuruvara: iyo inopindirana yezvirwere zvekuora mwoyo. Deredza Kushushikana . 2008; 25 (2): 124-130. doi: 10.1002 / da.20282.
> Psychiatric Time. Kurapa Kwekunyunyuta Mukutambudzika Kunetseka.
> Raffray T, Bond TLY, Pelissolo A. Correlates ekushaya hope mune varwere vane hukama hwemagariro evanhu: basa rekuora mwoyo uye kuzvidya mwoyo. Psychiatry Res . 2011; 189 (2): 315-317. doi: 10.1016 / j.psychres.2011.03.004.
> Soehner AM, Harvey AG. Kuwandisa uye migumisiro inoshanda yekusuruvara kwakanyanya zviratidzo mumanzwiro evanhu uye kushungurudzika: migumisiro kubva kune imwe nyika inomiririra. Kurara . 2012; 35 (10): 1367-1375. doi: 10.5665 / sleep.2116.
> Tang NKY. Brief CBT-I nekurara kwekushamwaridzana neshamwari dzevanhu: A case study. Behav Cogn Psychother . 2010; 38 (1): 113-122. doi: 10.1017 / S1352465809990488.