Inkcazo yokukhathazeka kweNtlalo
Ingxaki yokuxhalaba kwezenhlalakahle (SAD) iyinto eqhelekileyo kodwa ingaphantsi kwengxaki yengqondo yengqondo ejongene namaqela ahlukeneyo kunye neenkcubeko. Ukuba wena okanye umntu omaziyo uye wafumanisa ukuba unayo i-SAD okanye ucinga ukuba unokufumana iimpawu zesifo, ukufunda okungakumbi malunga noko unokulindela kunokukunceda.
Ingxaki Yokukhathazeka Ngentlalo?
Abantu abane-SAD banesimo esingenangqondo sokubukela, ukugwetywa, okanye ukuhlazisa okanye ukuhlazisa.
Ukuxhalaba kunye nokuphazamiseka kuya kuba nzima kangangokuba kuphazamisa ukusebenza kwansuku zonke.
I-SAD yenye yeengxaki eziphambili zeengqondo, ezifikelela kuma-13 ekhulwini labantu abahlala bebona iimpawu kwixesha elithile ebomini babo. Nangona ingaba yinkinga ebuthathakayo, xa kunokwenzeka ukubuyiswa ngokufanelekileyo kwonyango.
Izizathu
Ingxaki yokuxhalaba kwezenhlalakahle ngokuqhelekileyo iqala kwiminyaka yeshumi elivisayo nangona ingaqala kumntwana .
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Indlela yokuqaphela abantwana abaseNtlalontle yokuxhalabisa
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Inkcazelo ngeNyathelo-ngeNyathelo ye-Panic Attack
Nangona iinjongo ezipheleleyo ze-SAD aziwa, kukholelwa ukuba kubangelwa kukudibanisa kwezinto zombini kunye nemeko yendalo.
Ukungalingani kwi-chemistry yezobuchopho kuye kwaxhunyaniswa ne-SAD. Ngokomzekelo, ukungalingani kwi-neurotransmitter serotonin, imichiza yengqondo elawula isimo sengqondo nemvakalelo, inokudlala indima ekuphuhliseni ingxaki yokuxhalabisa abantu.
Ukwenza umsebenzi ophezulu kweso sakhiwo kwingqondo ebizwa ngokuthi i-amygdala iye yadibaniswa nokuxhalaba kwentlalo. Abantu abane-SAD banokuthi baxhomekeke kwimeko yokwesaba okunyanisekileyo kwaye, kwandula ke, ukuxhalabisa.
Iimeko ezininzi zendalo zingakwandisa umngcipheko wokuphuhlisa i-SAD.
Ezi ziquka kodwa azithethi:
- kuba nomzali okhuselayo, olawulayo okanye okhuselayo
- ukuxhatshazwa okanye ukugxeka njengomntwana
- Ulwalamano lwentsapho okanye ukuxhaphazwa ngokwesini
- umoya onamahloni, onamahloni okanye ohoxiswayo njengomntwana
Iimpawu
Abantu abanenkinga yokuxhalaba kwintlalo bayazi ukuba ukwesaba kwabo akukwiimeko ezifanelekileyo, kodwa basakwazi ukulawula ukuxhalaba kwabo. Ukuxhalaba kunokubhekiselele kwintlobo enye yentlalo okanye yentsebenzo, okanye inokwenzeka kuzo zonke iimeko.
Ezinye zeemeko eziqhelekileyo zibandakanya ukusebenzisana nabantu abangaziwayo, ukujonga ubuso kunye nokuqalisa iingxoxo . Abantu abanenkinga yokuxhalaba kwintlalo banokufumana iziganeko ezingqondweni, eziphathekayo kunye neziphathamandla phambi, ngexesha, nangemva kweemeko zentlalo kunye nentsebenzo.
Imizekelo yeempawu zokuqonda:
- imeko eyikayiyo apho ungayazi abanye abantu
- ukukhathazeka ukuba uya kugwetywa ngabanye
- ukwesaba ukuhlazeka okanye ukuhlaziswa
- ukucinga ukuba abanye baya kukubona ukukhathazeka kwakho
- ukwesaba iziganeko ezizayo kwiiveki kwangaphambili
Imizekelo yezibonakaliso zomzimba:
- ukuxhamla
- ukujuluka okukhulu
- izandla zokuthuthumela
- uxinzelelo lomzimba
- ukugijima kwentliziyo
Imizekelo yeempawu zokuziphatha:
- ukuphepha imisebenzi yentlalo / yentsebenzo
- ukushiya / ukusukela kwiimeko
- usebenzisa ukuziphatha okukhuselekileyo
Ukuxilongwa
Inkxalabo yokuxhalaba kwentlalo ibonwa njengesi sifo sokugula ngengqondo kwisiqulatho sesihlanu seNcwadana yokuHlola kunye neSatistim of Disabilities (DSM-V). Ikwahlulwa kwakhona njengesigulo ngaphakathi kwiSigaba soHlelo lweSatistim yeZizwe kunye neengxaki zezempilo ezichaphazelekayo (ICD-10), epapashwa yi-World Health Organization (WHO).
I-SAD ngokuqhelekileyo ifunyaniswe ngudliwano-ndlebe kunye neengcali zempilo yengqondo apho umntu abuzwa imibuzo enxulumene neempawu zabo.
Ukuze ufumane ukuxilongwa, umntu kufuneka ahlangane nenani leempawu ezithile zokuxilonga . Uloyiko lumele lube lukhulu kakhulu kangangokuthi lukhupha kakhulu ubomi bemihla ngemihla, umsebenzi wesikolo, imisebenzi, ubudlelwane, okanye omnye obandezeleka kakhulu ngeempawu zabo.
Ngokuxhomekeke ekubeni impawu zifumaneke kwiimeko ezimbalwa kuphela okanye kwiindawo ezininzi zobomi, omnye unokufunyanwa ukuba unokufumana i-SAD okanye i-SAD ethile.
Unyango
Ukusetyenziswa kweengxaki ezixhomekeke kwiziqhelo zengxaki yokukhathazeka kwentlalo ziyeza unyango kunye nonyango-yokuziphatha (CBT). Ngokuqhelekileyo ezi zintlobo zonyango zisetyenziselwa iziphumo ezilungileyo. Ukongeza kwi-CBT, kukho ezinye iindidi zonyango ezingasetyenziselwa, mhlawumbi kwifomathi yomntu okanye yeqela.
Amachiza asetyenziswa ukuphatha i-SAD:
- benzodiazepines
- beta blockers
- i-monoamine oxidase inhibitors (i-MAOIs)
- i-serotonin i-reuptake inhibitors (SSRIs)
- i-serotonin ye-norepinephrine reuptake inhibitors (i-SNRIs)
Thetha iipilisi ezisetyenziswe kunyango lwe-SAD:
- i-ctnitive-behavioral therapy (CBT)
- unyango lwe-psychodynamic
- unyango lwabantu abathile (IPT)
- unyango lwezengqondo zengqondo (REBT)
- ukwamkelwa kunye nokuzibophelela kwonyango (UMTHETHO)
Ukongezelela kumachiza kunye nonyango, abanye abantu basebenzisa iindlela zonyango ezifana nezongezelelo zokutya okanye i-hypnotherapy.
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Funda indlela Indawo Yakho Yokuzalwa Inokushukumisela njani Ukukhathazeka Kwentlalo
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Imikhwa emibi yempilo enokukwenza ube noluntu
Ngokubanzi, ubungqina boluphando alukho ukuxhasa ukusetyenziswa kwezinye iindlela zokwelapha kwi-SAD.
Amacandelo okunceda
Izicwangciso zokuncedisa ukukhathazeka kweentlalo zinobuchule lunokuba luncedo kwiinkqubo zonyango okanye ukukhupha iimpawu ezinzima. Imizekelo yezicwangciso ziquka oku kulandelayo:
- iindlela zokuphumula, ezifana nokuphefumla okuchukumisayo, imifanekiso ekhokelwayo, ukuqeqeshwa kwe-autogenic, kunye nokuphumla kwemisipha
- ukubeka esweni iingcamango zakho ezimbi kwaye ubeke endaweni yazo ezincedisayo
- ukuzityhila ngokuthe ngcembe kwimeko eyoyikisayo
- aromatherapy
- iincwadi zokuncedisa
- ukujoyina iifom ye-intanethi ukuxhuma nabanye
- ukuzinyamekela okunempilo ezifana nokutya okulungileyo, ukuzisebenzisa, nokulala ngokwaneleyo
Nangona iinqhinga zokuncedisa ngokwabo azange zithathe indawo yonyango lwangokwemveli, zinokukunceda uzive ngakumbi ekulawuleni iimpawu zakho.
Umsebenzi kunye neSikolo
Ingxaki yokuxhalaba kwentlalo ingaba nefuthe ekukwazi kwakho ukuya esikolweni kwaye usebenze emsebenzini. Ukuqala kwindawo entsha, ukwenza abahlobo, ukunikezela, ukutya nabanye-ezi kunye neminye imiba yesikolo nomsebenzi zonke zibangelwa abantu abanenkxalabo yentlalo.
Ukuba ufunyanwe ukuba une-SAD, unokufaka isicelo sokuhlala kwindawo yakho yokusebenzela okanye kwikholejini. Ukuba unomntwana ofunyanwe ne-SAD, unxibelelwano kunye nootitshala nabaxhasi baya kubaluleka ukuqinisekisa ukuba iimfuno zomntwana wakho ziyadibana.
Ukuba i-SAD ikuvimbela ukusebenza, unokufaka isicelo sokuncedisa uluntu . Kuninzi inkxaso kwiindawo zokuncedisa abo abaneengxaki zempilo yengqondo. Ukuba awuqinisekanga ukuba ungaqala kuphi, ukubuza ingcali yakho yezempilo yengqondo yindlela efanelekileyo yokuhamba.
Zakhono zoLuntu
Ukuphucula izakhono zentlalo yinto ebalulekileyo yonyango lwexinzelelo lwentlalo. Imimandla eyahlukeneyo yezakhono zentlalo ingaba yintlupheko kulabo abane-SAD, ngenxa yokuba awuzange ube nethuba lokuziqhuba.
Ngokubanzi, uya kufuna ukusebenza ekuphuculeni izakhono zonxibelelwano-nokuba oko kuthetha ukufunda indlela yokwenza intetho encinci okanye ukuqonda ulwimi lomzimba olungcono.
Ukuba Ufumanisa Ngokutsha Ngengxaki Yokukhathazeka Kwezenhlalakahle
Nciphisa uze uthathe umoya! Nangona ukuxilongwa kwe-SAD kunokuvakalelwa kukuba, kuyona ndlela ibhetele yokuqala yokuphucula imeko yakho. Mhlawumbi uza kufumana unyango, unyango, okanye udibaniso bobabini ukunyangwa kwesi sifo. Unako ukufumana inkxaso eninzi xa uya esikolweni okanye emsebenzini.
Ukuphila Ngenkxalabo Yokukhathazeka Kwezenhlalakahle
Ukongezelela ekufumaneni unyango lobugcisa, unokwenza izinto ezininzi zokunceda ukuhlangabezana ne-SAD. Ezinye zazo zibandakanya ukuzilolonga, ukulala ngokwaneleyo, nokutya ukutya okunokulinganisela.
Kubalulekile ukuba ungayi kuphepha iimeko ezikukhathazayo. Nangona ukuphepha kunokunciphisa uxhalaba lwakho kwixesha elifutshane, kuya kwenza izinto zibe zibi kakhulu ixesha elide. Ukuba uziva uziva uxhalabile, kunokukunceda ukhumbule ukuba unokungena kwiimeko, ukuba uxhalaba lwakho luhlala lusetyeni, kwaye ukuyikhathaza kwakho kunzima.
Khumbula ukuba ukuziva uxhalabile kwaye ukhathazekile akubonakalisi obuthathaka okanye ukungaphantsi. I-SAD imeko yonyango efuna ukunakwa. Ukuba ishiywe ingaphathwa, ingakhokelela kwezinye iingxaki zempilo ezifana nokusetyenziswa kakubi kweziyobisi okanye ingozi yokudakumba . Nangona kunjalo, unyango olufanelekileyo kunye nokunyamekela kwakho umgangatho wobomi bunokuphucuka kakhulu.
Izinyathelo Ezilandelayo Zokuqwalasela
Ukuba awuqinisekanga ukuba wena okanye umntu omthandayo unenkxalabo yokuxhalaba kwentlalo, kuyona nto ibhetele ukwenza isiganeko nodokotela. Oku kuya kukubeka kwindlela yokuxilonga, unyango, kwaye uphile ubomi bakho ngokugcwele. Unokufumanisa ukuba phantsi kweendlela ongasebenza ngayo njengommeli kwabanye kwimiba efanayo nawe.
ILizwi
Nangona oku kungathi uzive uhambo olwethusayo, ukufunda okungakumbi malunga nokukhathazeka kwentlalo kunye nokufumana unyango kungaba yinyathelo lokuqala ekunciphiseni impembelelo ebomini bakho. Kulungile ukuziva uloyiko ukuthatha isinyathelo sokuqala-uthathe umoya ophelileyo kwaye wazi ukuba wenza isigqibo esifanelekileyo.
Imithombo:
Umbutho wezeMpilo waseMerika. I-Diagnostic and Statistical Manual yezifo zengqondo, i-5th edition. 2013.
Hales, RE, & Yudofsky, SC (Ed.). (2003). I-American psychiatry yokushicilela incwadi yeengqondo zonyango. I-Washington, DC: i-American Psychiatric.
URosenthal J, uJacobs L, uMarcus M, uKatzman M. Ngaphandle kweentloni: Xa usenokukrokrela ingxaki yokukhathazeka kwentlalo. Umbhalo Wezenzo Zentsapho. 2007; 56: 369-374.