Izicwangciso zokuNceda Uvuke
Iziphumo ezisecaleni ezivela kwi-anti-depressants zinzima ukuziphepha. Ukukhathala ngenye yazo. Oku kuyinyaniso ye-tricyclic anti-depressants njenge-Elavil (amitriptyline) kunye neTofranil (imipramine), oogqirha abaqhelekanga ukuba baninzi. Kodwa nakwiiklasi ezitsha zamagciwane okuchithwa yi-serotonin reuptake inhibitors (i-SSRIs) njenge-Prozac (i-fluoxetine), kunye ne-serotonin kunye ne-norepinephrine reuptake inhibitors (i-SNRIs) njenge-Cymbalta (duloxetine) -inokubeka phantsi.
Ngenxa yokuba ukudandatheka ngokwayo kunokukwenza uzive uphelile, kunokuxhalabisa ukuba ufumene ukuba unyango oluthathayo ukunyanga aluncedo. Ukuba ujongene nale ngxaki ethile, nantsi ezinye iindlela onokukwazi ukufumana ngayo amayeza akho ngaphandle kokuvakalelwa ngathi ufuna i-nap.
Kutheni i-Anti-depressants Yenza Ubuthathaka
Ezinye izidandlululo zisebenza ngokusebenza kwiikhemikhali zengqondo ezibizwa ngokuthi i-neurotransmitters-ngakumbi i-norepinephrine kunye ne-serotonin-ebangela ukuba bahlale kwiindawo eziphakathi kweeseli zentsholongwane apho baqhuba umsebenzi wokulawula imizwa. Ngexesha elifanayo, nangona kunjalo, la mayeza ayachaphazela ezinye i-neurotransmitters, eziquka i-histamine kunye ne-acetylcholine, ngamanye amaxesha ezikhokelela kwimiphumo engathandekiyo yomlomo njengomlomo owomileyo , umbono onqabileyo , ukufumana ubunzima kunye nokudibanisa. Yiyo yempembelelo yokugqibela echaphazelekayo enokuthi ibe noxanduva lokukhathala oba nakho xa uthatha uxinzelelo.
Iindlela zokuPhekisa xa amaMedi akho enza Ukhathele
Unokulingwa ukuba unikwe amandla ukukhathala kwaye usethe inkampu ebhedeni lakho, kodwa kukho ezinye izinto onokuzenza ukuba u-anti-depressant wakho uyakusula. Okokuqala, ke, cacile malunga noko akufanele uyenze ukuba ulwela ngokwenene ukugcina amehlo akho evulekile: Okokuqala, ungasemva kwevili lesithuthi sakho.
Vumela omnye umntu enze umqhubi, shayela inkonzo yemoto okanye ikhabhi, okanye usebenzise izithuthi zikawonkewonke kude kube yile ndlela ufumene umsebenzi wokukhathala.
Okwesibini, ukucoca ngokutsha kotywala kunye nayiphi na imichiza edla ukuhlala. I-combo yeyakho kunye ne-anti-depressant yakho ingenza ukhathala kwakho kube nzima.
Nazi ezinye iindlela.
- Yenza ixesha lokunyuba emini. Oku akuthethi ukuba ufanele ukunyuka ngaphantsi kweembobo kwaye uphendule ngemini. NgokweSiseko seSizwe sokulala, imizuzu engama-20 yokulala ngokunyanisekileyo kwento yokulala isanele ukuba abantu abaninzi baziva behlaziywe kwaye banamandla. Enyanisweni, i-shut-eye ngaphezulu kunokuba inokukwenza.
- Yenza umsebenzi. Kuvakala ukungahambi kakuhle-njani ukuhamba kunokunceda xa into yokugqibela uvakalelwa kukuba ukwenzayo kuhamba? Ucwaningo olwenziwa ngo-2008 kwiYunivesithi yaseGeorgia lubone ukuba ukunyaniseka okuthe rhoqo kunokunciphisa ukukhathala ngama-65 ekhulwini, umzekelo. Oku kwakuyinyani ngokukhethekileyo kubantu abafundayo ababenomsebenzi osisiseko esiphambene nomsebenzi onamandla wokulinganisela. Oko kuthetha ukuba ukuhamba ngokukhawuleza kunokukwenza okungakumbi ukukhupha phezulu kunoko, yithi, isitofu esinzima kwisithuthuthu.
- Yenza ipilisi yakho ngexesha lokulala. Ngaphandle kokuba kukho isizathu esithile ukuba ugqirha wakho angakuthanda unyango lwakho lokudakumba ekuseni okanye ngemini, ukuyithatha ubusuku kunokukunceda ulale ngokulula ukuze ufumane konke okufunayo ukuze uzive uqaphile xa usuka kwiiyure.
- Lindela. Kakhulu. Kwabaninzi abantu, iziphumo ezichaphazelekayo zokhuselo lwe-anti-depressants zigqithise njengoko imizimba yabo iguqulwa kwiyeza. Ukuba emva kweeveki ezimbalwa uvakalelwa kukuba ungciniwe, wena kunye nodokotela wakho unokufuna ukubuyela kwibhodi yokudweba kwaye uzame izidakamizwa ezahlukeneyo okanye ungeze iyeza lakho ngeyeza lesibini evuselela, njenge-Provigil (modafinil).
Imithombo:
I-Puetz TW, i-Flowers SS, i-O'Connor PJ. Uvavanyo olulinganisiweyo lwe-Aerobic Training Exercise Training on Feelings of Energy and Fatigue kwi-Sedentary Young Adults With Impatient Persistence. "I-Psychother Psychosom. 2008; 77 (3): 167-74.