Ukunyangwa koxinzelelo lweNgcaciso
Ingxaki yokuxhalabisa ngokuqhelekileyo (GAD) yimeko yesifo sengqondo ebonakaliswe yinkxalabo eqhubekayo, engenakulawula. Ukuxhalabisa abantu ababenayo i-GAD ngokuqhelekileyo kuhamba kunye neempawu ezahlukahlukeneyo kunye neepateni zokucinga ezithintela ngakumbi ukukhathazeka.
Wonke umntu ufumana uxhalaba. Kodwa abantu abane-GAD bahlala bephazamiseka ngenxa yeengxaki zabo, ukuphepha kwimisebenzi enokubangela ukuxhalabisa, kunye "nangomda" ngaphandle kwengcaciso.
Kwiimeko ezininzi ze-GAD, ukuxhalabisa kuphazamisa ubudlelwane bomntu kunye / okanye ukusebenza esikolweni okanye emsebenzini.
Uphulo lwe-GAD lujolise ekuncedeni abantu bazive bengcono ngokwengqondo nangokwenyama nokwandisa ukubandakanyeka nabantu, iindawo kunye neemeko eziye zafuna ukukhathazeka. Ngenxa yokuba umonakalo omkhulu wokuba uxhalabakho lunokusebenza kwansuku zonke, ukuxhalabisa okuphantsi kwezinga elingagqibekanga umda wokuxilongwa ngokuqinisekileyo kunokufanelekile ukusebenza.
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Indlela Yokufumana Iimpawu Zona Zona Zona Zomdla Wokukhathazeka Ngokuqhelekileyo
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Yintoni onokuyilindela ngeMimiselo yoMoya Iingcali ze-GAD
Psychotherapy
I-Psychotherapy yindlela eyaziwayo yonyango ye-GAD. "Thetha imithi" ingenziwa ngeentlobo ezahlukeneyo zempilo yengqondo , kwaye nangona iindlela ezichazwe ngezantsi zingapheli, zikhokelwa ziinkalo ezahlukeneyo kunye nokugxininiswa.
Ulwaphulo lokuziphatha olusisigxina (CBT) lulo unyango oludumileyo kwi-GAD. I-psychotherapy ejoliswe ngoku ngokuqinisekileyo isiseko sobungqina bokuxhasa ukusetyenziswa kwayo kubantu abadala kunye nabantwana kunye nentsha . Kuye kwahlanganiswa nokunciphisa isidingo semithi kwabanye abantu. I-CBT ngokuqhelekileyo yonyango olufutshane, olulungileyo olujoliswe ekusebenzisaneni phakathi kweengcamango, iimvakalelo kunye nokuziphatha okuqhubekayo nokuxhalabisa.
Ukwamkela kunye nokuzibophelela kwonyango (UMTHETHO) ngenye inonyango ejoliswe ngethuba kunye neengxaki, kwaye kuthatyathwa ngabanye ukuba isihlobo se-CBT. Kodwa injongo yolu unyango, nokho, kukunciphisa umzabalazo wokulawula iingcinga ezixhalabileyo okanye ukukhathazeka okungekho nto kwaye ukwandisa ukubandakanyeka kwimisebenzi enentsingiselo ehambelana nemilinganiselo yobomi abakhethiweyo . UMTHETHO unokuvelisa ukuphuculwa kwamagqabantshintshi kubantu abane-GAD , kwaye ingaba yinto enhle kakhulu kubantu abadala .
Ezinye iintlobo ezimbini "zokuthetha unyango" -iyilydynamic unyango kunye neengqondo zengqondo-ngamanye amaxesha-ngamanye amaxesha zisetyenziselwa unyango lwe-GAD. I-Psychodynamic Psychotherapy isekelwe kwingcamango yokuba iingcamango neemvakalelo ezingaphandle kwenkcazelo yethu (oko kukuthi, ngaphandle kokwazisa kwethu) kunokukhokelela ekuxabaneni kwangaphakathi kwaye kubonakale nje ngexhala. I-psychotherapy yabasebenzi (IPT) yinkcitho engapheliyo, unyango ojoliswe ngoku ngokusekelwe ekuthatyweni ukuba iimpawu zingabangela okanye zigcinwe iingxaki kubundlelwane, kwaye ukuxazulula ezi ngxaki kunokunceda ukunciphisa iimpawu.
Ukuze ufunde kabanzi malunga nale ndlela, kunye nezifundo zokusetyenziswa kwazo kubantu abane-GAD, nceda ubone i- GAD Psychotherapy Guide .
Amachiza
Amayeza okuxhalabisa asebenze ngokusebenzisana neekhemikhali zeengqondo ezibizwa ngokuba ngama-neurotransmitters. Amachiza athile angayivimba ukutshatyalaliswa okanye ukuphucula isenzo senye okanye ngaphezulu kwezi khemikhali.
Iindidi ezahlukileyo zonyango ezisetyenziswe kunyango lwexhala ziquka:
- i-serotonin i-reuptake inhibitors (SSRIs)
- i-serotonin kunye ne-norepinephrine reuptake inhibitors (i-SNRIs)
- anxiolytics
- ukuxhatshazwa kweengcinezelo
Kwakhona, olunye uhlobo "oludala" lwe-antidepressants-monoamine oxidase inhibitors (MAOIs)-ngamanye amaxesha lisetyenziswa.
Abaxinzelelo be-anti-depressants banakho ukukwazi ukuncedisa iimpawu ze-GAD, kodwa bangathatha iiveki eziliqela ukuba baqalise ukusebenza. I-SSRI, njenge-sertraline (i-Zoloft) okanye i-fluoxetine (i-Prozac), ngokuqhelekileyo ibhekwa njengento elungileyo, ukhetho lokuqala lokuqala kunyango lwe-GAD ngenxa yokuba imishanguzo ekhuselekileyo enokuthi ithwale ukunyamezeleka ngabantu ngabanye.
I-Anxiolytics, efana ne-benzodiazepines, ayiphatheli imbangela ebangela ukuxhalaba, kodwa isebenza ngokuphumelelayo kunyango lweempawu.
Nangona kunjalo, eli klasi lamachiza linokungaphumeleli okuphawulekayo, kubandakanywa nemiphumo emibi njengokwenkcenkcesha kunye nokuthambekela kokuzilolonga. I-Buspirone (i-Buspar) yonyango elilodwa kule klasi evunyelwe unyango lwe-GAD kwaye ayengaziwa ngokuba ngumkhwa. Kukho ubungqina bokuba i-buspirone inokukunceda ukunyusa ama-antidepressants.
I-Tricyclic antidepressants yindlela ekhulile yokuxhatshazwa kwezinto ezisetyenziswayo ngokuqhelekileyo ngenxa yokuba zinokuba neziphumo ezinobungozi.
Ukuze ufunde kabanzi ngamachiza athile kunye neendlela zokusebenza, funda le nkcazo kwiMida ye-GAD .
Uzinceda
Ukuzinceda kubhekisela kwiindlela ezingaqhelekanga ezijongene neempawu zokuxhalabisa ngokukhawuleza (okanye akukho). Ngokomzekelo, kukho iincwadi ezininzi zokuncedisa ezinika uncedo kwifomati ngeyiteyathelo kwaye ngokukhawuleza ubonakalise iingqondo zengqondo ezisekelwe kwi-GAD, njenge-CBT okanye UMTHETHO.
Ngokufika kweteknoloji ye-smartphone kunye nokunyuka kwamanani kwezicelo ezibandakanyekayo, kukho iikhompyutheni zokuncedisa ngokweenkcukacha zekhompyutha ezithumela iinkqubo ezichazwe ngonyango olusekelwe kwi-GAD.
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Oko Kufuneka Ukwazi Ukuthatha Imithi Yengqondo Ekhuselekileyo
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Ukwamkelwa kunye nokuzibophezela kunokunceda ukukhathazeka ngokuxhalabisa
Kukho nezicelo ezikhoyo nge-circumscribed, zizenzayo izixhobo ezixhalabileyo, njengezixhobo zokuphucula kunye nokucamngca kwengqondo .
Ukwenza isigqibo esilungile kuwe
Ukuthetha nodokotela-ugqirha okanye umboneleli wempilo yengqondo-yindlela efanelekileyo yokufumana isinyathelo esilandelayo. Ngokuxhomekeke kwimeko kunye nobukhulu beempawu zokuxhalabisa, enye okanye ukudibanisa kweendlela ezichazwe ngasentla zinokuba luncedo.
Ngokuqhelekileyo, uxhalaba olunomdla okanye oluphakathi luya kuphucula kunye nokusetyenziswa kwezixhobo zoncedo. Izibonelelo zoncedo ezizimeleyo nazo zilungelo olufanelekileyo kulabo abafuna ukulandela isifo sengqondo sengqondo esekelwe ubungqina abangenakho ukufikelela kwiinkathalo ezizodwa. Izinketho zokunceda nazo zingasetyenziswa ngokubambisana nophulo oluqhubekayo, okanye ukuthintela ukuphindaphinda nokukhuthaza inkqubela phambili emva kokugqitywa kwekhosi ye-psychotherapy.
Ukuba iimpawu zakho ziqhubeka, zichaphazela ukusebenza kwakho kwansuku zonke kunye / okanye ulwalamano olubalulekileyo ebomini bakho, okanye kubonakala ngokucacileyo kwabanye, ngoko kufuneka unyango olungaphezulu. Ngenxa yokuxhalaba okumodareyitha ukuya kwinqanaba elinzima, ikhosi ye-psychotherapy ingaboniswa. Amachiza anokuncedisa ukuxhalabisa okuqhubekayo kwanoma yiyiphi imilinganiselo. Xa kuqwalaselwa ngengqondo ye-psychotherapy ngokuphathelele kumachiza, kubalulekile ukuqaphela ukuba ingqondo yengqondo ingathatha ixesha elide ukuzisa ukukhutshwa komqondiso kunamachiza, kodwa imiphumo yayo inokuhlala ihlala ixesha elide (oko kukuthi, ukuqonda kunye nezakhono ezifunyenweyo kwi-psychotherapy zigcinwa emva kokuphela kweyeza). Kwaye kubantu abathile abane-GAD, ukwandisa iyeza-ukuthatha unyango kunye nokuthatha inxaxheba kwi-psychotherapy-kwandisa iziphumo.
Ukwenza isigqibo esifanelekileyo ngokwenene kuyinkqubo yovavanyo oluqhubekayo. Ukuba ukhetha indlela yokuzinceda, qaphela ukuba iimpawu eziqhubekayo okanye ezibi kakhulu zibonakaliso oza kuzuza kuzo ngokuvavanywa komntu ngonyango. Ngamachiza okanye unyango lwe-psychotherapy, fumana umniki-ntembelo owethembayo kwaye ubuze imibuzo ukuba uqonde ngokupheleleyo uhlobo lonyango oya ku fumana kunye neengozi kunye nezibonelelo (Unokufunda ngakumbi xa ukhetha ukuba unyango lukulungele apha). Xa ulandela unyango lwaluphi na uhlobo, kubalulekile ukuba ube nesigulane kwaye uthathe inxaxheba ekubekeni iliso rhoqo (kwaye, kwimeko yonyango lweyeza, imiphumo emibi) kunye nekliniki yakho.
Ukufumana iSikliniki
Amagqirha enyango yokunakekelwa ngokusisiseko angasoloko anikezela ukuthunyelwa kubanikezeli bezempilo abazithembekileyo nabanempilo. Ngaphandle koko, ukufumana isifo sengqondo kwingingqi yakho, qhagamshelana nezixhobo zokudlulisa ezifana:
- Umxhasi woxhalaba kunye noxinzelelo lweMelika
- Psychology Namhlanje
- Umbutho wezonyango zokuziphatha noCognitive
- Umbutho weNzululwazi yokuziphatha
I-American Psychiatric Association yintlangano kazwelonke yezifo zengqondo ezingaphinde zinike iingcebiso kubaboneleli bendawo abakwazi ukubonelela ngophando lweengqondo kunye nokunikezela ngamachiza.
ILizwi
Nangona iimpawu ezinxulumene ne-GAD zithandekile, iindaba ezilungileyo kukuba zonyango. Uphulo oluchazwe ngentla luya kuthatha umsebenzi, kodwa umsebenzi uya kuhlawula ngendlela yokuphucula kunye nokuphefumula kwixhala kunye nokukhathazeka.
> Imithombo:
> Allgulander C. Isifo sokukhathazeka ngokubanzi: ukuhlaziywa kweziphumo zakutshanje. J. Exp. KwiKlinikhi. Med. 2012; 4, 88-91.
> I-EA, i-Ivkovic A, i-Fricchione GL. Isifo sokukhathazeka ngokuqhelekileyo: ukuxilonga kunye unyango. BMJ. 2012; 345, e7500.
> Kahl KG, Ubusika L, Schweiger U. Ingqungquthela yesithathu yengqiqo > yokuziphatha > unyango: Yintoni entsha kunye nento ephumelelayo? Curr. Opin. Psychiatry . 2012; 25, 522-528.
> UNewman MG, uCrits-Christoph PF, uSzkodny LE. Ukuxhalabisa Okuqhelekileyo. KwiL Castonguay & T Oltmanns (u-Ed.), I- Psychopathology: Kusuka kwiSayensi ukuya kwiNzululwazi . I-New York: I-Guilford Press. 2013; p. 62-87.
> Roemer L, Orsillo SM, uSarters-Pedneault K. Ukusebenza kwindlela yokwelapha eyenziwa ngokusekelwe kwimiba yokukhathazeka jikelele: ukuvavanywa kwisilingo esilawulwa ngokungahleliwe. J. Cons. KwiKlinikhi. Psych. 2008, 76, 1083-1089.