Pewani ndi kuchepetsa nkhawa

Pewani ndi kuchepetsa nkhawa

Kodi tingapewe? 

Palibe njira yabwino yopewera nkhawa, makamaka popeza nthawi zambiri zimachitika mosayembekezereka.

Komabe, kasamalidwe koyenera, kasamalidwe ka mankhwala komanso kopanda mankhwala, kungathandize kuphunzira kuwongolera ake kupanikizika ndikuletsa zovuta kuti zisachitike pafupipafupi kwambiri kapena kwambiri kulepheretsa. Chifukwa chake ndikofunikira kukaonana ndi dokotala mwachangu kuti muyimitse mzere wozungulira posachedwa pomwe pangathekele.

Njira zodzitetezera

Kuti muchepetse chiopsezo chokhala ndi nkhawa, njira zotsatirazi, zomwe nthawi zambiri zimakhala zanzeru, ndizothandiza kwambiri:

– Pa kutsatira chithandizo chake, ndipo musasiye kumwa mankhwala popanda malangizo achipatala;

- Pewani kudya zinthu zosangalatsa, mowa kapena mankhwala osokoneza bongo, omwe angayambitse khunyu; 

- Phunzirani kuthetsa kupsinjika maganizo kuchepetsa zomwe zimayambitsa kapena kusokoneza vuto likayamba (kupumula, yoga, masewera, njira zosinkhasinkha, ndi zina zotero); 

– Kutengera a moyo wathanzi : zakudya zabwino, kuchita masewera olimbitsa thupi nthawi zonse, kugona mokwanira ...

- Pezani thandizo kuchokera othandizira (katswiri wa zamaganizo, katswiri wa zamaganizo) ndi mayanjano a anthu omwe ali ndi vuto lofanana ndi nkhawa, kuti adzimva kuti alibe okha komanso amapindula ndi malangizo oyenera.

Zingakhale zovuta kugwirizana nazo mantha, koma pali machiritso ndi machiritso ogwira mtima. Nthawi zina mumayenera kuyesa angapo kapena kuphatikiza, koma anthu ambiri amatha kuchepetsa kapena kuthetsa awo pachimake nkhawa kuukira chifukwa cha miyeso iyi.

Pewani ndikuchepetsa nkhawa: mvetsetsani zonse mu 2 min

mankhwala

Kuchita bwino kwa psychotherapy pochiza matenda oda nkhawa kumatsimikizika. Ndi chithandizo chamankhwala chosankha nthawi zambiri, musanagwiritse ntchito mankhwala osokoneza bongo.

Kuchiza matenda a nkhawa, chithandizo chosankha ndicho kuzindikira ndi machitidwe othandizirakapena TCC. Komabe, zingakhale zosangalatsa kuziphatikiza ndi mtundu wina wa psychotherapy (analytical, systemic therapy, etc.) pofuna kuteteza zizindikiro kuti zisasunthike ndi kuwonekeranso mumitundu ina. 

M'malo mwake, ma CBT nthawi zambiri amatenga magawo 10 mpaka 25 otalikirana kwa sabata, payekhapayekha kapena m'magulu.

The mankhwala magawo cholinga kudziŵitsa za mkhalidwe mantha ndi sintha pang'onopang'ono “zikhulupiriro zonyenga”, ndi zolakwika zomasulira ndi makhalidwe oipa ogwirizana nawo, kuti alowe m'malo ndi chidziwitso chomveka komanso chenicheni.

Njira zingapo zimakulolani kuti muphunzire letsani zovuta, ndi kukhazika mtima pansi pamene mukumva nkhawa ikukwera. Zolimbitsa thupi zosavuta ziyenera kuchitidwa sabata ndi sabata kuti mupite patsogolo. Tiyenera kuzindikira kuti CBTs ndi zothandiza kuchepetsa zizindikiro koma cholinga chawo sikutanthauzira chiyambi, chomwe chimayambitsa kutuluka kwa mantha awa. 

Mu njira zina, ndikuchitsimikizika Zitha kukhala zothandiza pakuwongolera kuwongolera malingaliro ndikukulitsa zizolowezi zatsopano zosinthidwa kuti zigwirizane ndi zochitika zomwe zimawoneka ngati zovutitsa.

La analytical psychotherapy (psychoanalysis) ikhoza kukhala yosangalatsa ngati pali zinthu zotsutsana zomwe zimagwirizanitsidwa ndi kusintha kwa psycho-affective kwa munthuyo.

Mankhwala

Pakati pa mankhwala a pharmacological, magulu angapo a mankhwala awonetsedwa kuti achepetse kuchuluka kwa nkhawa kwambiri.

The Kudetsa nkhaŵa ndiwo mankhwala omwe amasankhidwa poyamba, kenako nkhawa (Xanax®) yomwe, komabe, imakhala ndi chiopsezo chachikulu chodalira komanso zotsatirapo zake. Zotsirizirazi zimasungidwa kuti zithetse vutoli, zikatenga nthawi yayitali ndipo chithandizo ndi chofunikira.

Ku France, mitundu iwiri ya antidepressants imalimbikitsa5 kuchiza matenda a mantha kwa nthawi yayitali ndi:

  • selective serotonin reuptake inhibitors (SSRIs), mfundo yake ndikuwonjezera kuchuluka kwa serotonin mu ma synapses (kulumikizana pakati pa ma neurons awiri) poletsa kubwezeretsanso komaliza. Mpofunika makamaka mankhwala paroxetine (Deroxat® / Paxil®), ndiescitalopram (Seroplex® / Lexapro®) ndi citalopram (Seropram® / Celexa®)
  • tricyclic antidepressants monga clomipramine (Anafranil®).

Nthawi zina, kachirombo (Effexor®) ikhoza kuperekedwanso.

Chithandizo cha antidepressant chimaperekedwa koyamba kwa milungu 12, kenako kuunika kumapangidwa kuti asankhe kupitiriza kapena kusintha mankhwalawo.

Siyani Mumakonda