Kupsinjika maganizo sikumangokhala koyipa, kusasamala komanso kusakhumba kugwira ntchito. Izi ndi matenda opatsirana omwe amachitika mwakachetechete, motero nthawi zambiri zowonongeka mkati mwa miyezi 3-5 zimadutsa opanda mankhwala. Komabe, izi sizikutanthauza kuti ngati inu kapena wokondedwa wanu mukudwala, muyenera kuleza mtima kuti muvutike ndikudikirira mpaka mutadutsa. Kuyembekezera kudikirira kumakhala kosavuta kwambiri, chifukwa kuvutika maganizo kumachitidwa bwino masiku ano - zotsatira zothandiza za mankhwala zikuwonetsedwa mwa odwala ambiri (80% kapena kuposa).
Kuchepetsa maganizo ndi ntchito ya dokotala, koma ndikofunika kuti wodwala adziŵe mokwanira m'dera lino ndikuchita mbali yake ya ntchito yachipatala.
Kuchiza kwa kuvutika maganizo kuli ndi zolinga zitatu:
- kuchepetsa kapena kuthetsa kwathunthu mawonetseredwe ake;
- kubwezeretsa mphamvu za wodwalayo kuchita ntchito zamalonda, zapabanja, zachikhalidwe ndi zina;
- kuchepetsa chiopsezo chobwezeretsanso kuvutika maganizo m'tsogolomu.
ANTI-DEPRESSANTS
Pochiza matendawa, njira yayikulu komanso yogwiritsidwa ntchito kawirikawiri ndi kugwiritsa ntchito mankhwala oponderezedwa. Kuchita bwino kwa mankhwalawa kwakhala kuyesedwa ndi kutsimikiziridwa ndi zambiri zomwe zimawagwiritsira ntchito m'magulu ambiri, kapena mamiliyoni ambiri odwala padziko lonse lapansi. Njira zothandizira odwala matenda opatsirana pogonana zimaphunziridwa bwino - zimatha kusokoneza kusamvana kwa chilengedwe zomwe zimachitika mu ubongo mliriwu, makamaka pa chisokonezo cha kupatsirana kwa mitsempha ndi serotonin ndi norepinephrine neurons (neurons).
Chiwerengero cha anthu ovutika maganizo chimakula chaka chilichonse. Kusankha kwawo lero kuli kovuta kotero kuti kumalola kusankha mankhwala othandiza komanso okwanira kwa anthu osiyanasiyana omwe akuvutika maganizo. Ntchito ya wodwalayo ndi kufotokozera mwatsatanetsatane komanso momveka bwino kwa dokotala za matenda ake, zochitika zake, malingaliro ake, zokayikira, ndi zina zotero, ngakhale zomwe zimawoneka ngati zonyansa kapena zosayenera kusamala. Ngati munayamba mutatenga mankhwala ozunguza bongo, onetsetsani kuti mumauza adokotala za mankhwalawa, kodi zotsatira zake zinali zotani msanga, zotsatira zake ndi zotani?). Ngati mukuganiza kuti mankhwalawa sali abwino kwa inu kapena ndi owopsa, auzeni dokotala molunjika bwino ndikufotokozerani chifukwa chake mukuganiza choncho. Pambuyo pa ndondomeko ya kumwa mankhwalayo, ndibwino kuti muikonze pamapepala, ziribe kanthu momwe zingakhalire zosavuta.
Kuti mankhwalawa atengepo kanthu, amafunikira kuzungulira kokwanira komanso kosalekeza m'magazi. Ngakhale pali umboni woonekeratu wa chofunikira ichi, mwachizoloŵezi, chifukwa chochepetsera chithandizo chochepetsera chisokonezo ndi chakuti wodwala, mwa nzeru zake, amasintha nthawi yovomerezeka kapena amaimitsa, koma sanena momveka bwino za izo.
Ntchito ina ya wodwala ndiyo kulemba nthawi zonse kusintha kwake. Ndi bwino kusunga diary, kulemba tsiku ndi tsiku, nthawi imodzi - osadandaula 10-15 madzulo musanagone kuti mudziwe bwanji tsiku, momwe munamvera, momwe mumasinthira, zomwe zinasintha ndi kuyamba kwa mankhwala ndi ndi zina. Nthawi zonse muzibweretsa zolemberazi pamene mukuchezera dokotala.
Zizindikiro zoyamba za chithandizo cha mankhwala omwe ali ndi matenda ochepetsa matendawa zimakhala zosaoneka kale kuposa kutha kwachiwiri - kumayambiriro kwa sabata lachitatu la kumwa mankhwalawa. Kusintha kwakukulu kumachitika sabata 4-6 (ngati izi sizichitika, izi sizikutanthauza kuti chithandizochi n'chopanda phindu, koma chimafuna kusintha mankhwala). Zotsatira zonse zimachitika ndi sabata lachisanu la chilolezo - nthawi ya chithandizo cha nthawi yovuta yachisokonezo imatha. Nthawi zina, nthawi yothandizira imathandizanso, cholinga chake ndikuteteza kubwezeretsedwa kwatsopano. Pomwe mukuchiritsidwa ndi odwala matenda opatsirana pogonana, ndiletsedwa kutenga mankhwala ena onse popanda kudziwa kwa dokotala, ngakhalenso zopanda pake, mmalingaliro anu.
PSYCHOTHERAPY
Mosakayika, ndiwothandiza pa chithandizo cha kuvutika maganizo, koma sikuti nthawi zonse angagwiritsidwe ntchito monga mankhwala okhawo. Ndibwino kuti ikamaliza mankhwalawa ndi antidepressants.
Si njira zonse za psychotherapy zomwe zingagwiritsidwe ntchito kuvutika maganizo. Zopanda ntchito komanso zovulaza ndizo kugwiritsa ntchito hypnosis, njira zosiyanasiyana zochiritsira magulu, komanso njira zosiyanasiyana zomwe zimatchedwa "ubongo wa biological, biopurrents," "TPP-therapy," ndi zina zotero.
Thandizo ndi kupanikizika sikutheka aliyense wodwala, koma ndi munthu yemwe ali ndi chithandizo cha mankhwala pa gululi lachigawenga. Mulimonsemo, munthu sayenera kufufuza thandizo kwa akatswiri a maganizo a maganizo (kupanikizika sikuli pazochita zawo), komanso ochiritsa okhulupirira, okhulupirira nyenyezi, okhulupirira, ochiritsa, ochiritsa, ndi zina zotero.
Zosawonetsa kuti sizitsimikizirika kuti chithandizo cha kupanikizika ndi kuchizira, zakudya zamchere, mchere, njuchi, mummies, shark cartilage, ndi zina zotero. Pamene munthu sangathe kudya kudya moyenera ndikukhala moyo, palibe chifukwa chokhalira ovutika maganizo. Kupuma kwa nthawi yayitali ndi kusintha kwa zinthu (mwachitsanzo, ulendo wopita kunyanja, malo ogona, ulendo, etc.), zomwe nthawi zambiri zimagwiritsidwa ntchito ndi anthu omwe ali ndi chisoni, sizikhala ndi zochiritsira ndipo nthawi zambiri zimatayika nthawi mankhwala.
ZINTHU ZISANU NDI ZIWIRI PATHANDIZO KUTI MUDZIWIRE
Mwinamwake, munakhalapo kale ndi funso: ngati pali mwayi wothana ndi kuvutika maganizo, bwanji mu moyo weniweni omwe anthu omwe amavutika nawo nthawi zambiri safulumira kugwiritsa ntchito izi? Inde, ndithudi, pali zotsalira zingapo ndi zopinga motsatira njira iyi.
1. Kusadziwa mokwanira - kuvutika maganizo kumayesedwa ngati "nkhawa", "kutopa", "neurosis", "kutopa" kapena kuthana ndi mavuto a tsiku ndi tsiku.
2. Nthawi zina munthu amene akudwala matenda ovutika maganizo amataya nthawi kuti apite kwa madokotala osiyanasiyana apadera, kukayezetsa, kutenga mankhwala osayenera - mtima, m'mimba, kumutu, kupaka mankhwala, ndi zina zotero.
3. Kuopa kulengeza za matenda kapena ngakhale kutchulidwa kwa chithandizo.
4. Kuwopa zovuta zomwe zingatheke chifukwa cha chikhalidwe cha anthu ndi ntchito chifukwa chofuna kupeza chithandizo chamankhwala kuchokera kwa wodwala matenda.
6. Maganizo osamvetsetsa ndi amodzi mwa mawonedwe olakwika ovutika maganizo: "Kusokonezeka kwanga sikungatheke. Palibe amene angandithandize kumenyana nawo." Koma zoona zikusonyeza zosiyana!
7. Kuwopa kuti kugwiritsa ntchito kwa nthawi yayitali matenda opatsirana pogonana kungayambitse kuledzeretsa ndi kuledzera.
8. Zomwe anthu ambiri amakhulupirira: Kugonana maganizo kumayambitsa kuwonongeka kwa ziwalo. Izi ndizonso zolakwika, chifukwa zotsatira zogwiritsidwa ntchito poyambitsa matenda opatsirana pogonana zimatha kutayika kwathunthu pambuyo pa maola angapo kapena maola 24 atalandira.
Choncho, ngati mukuvutika maganizo, inu kapena wokondedwa wanu muli ndi chitsutso mwamsanga kufunafuna chithandizo, yesetsani kupeza chifukwa chenicheni cha izi ndi kukambirana momwe zilili zolondola.
MMENE MUNGACHITE KUTI MUDZIWERETSE
Mkhalidwe wa munthu amene akuvutika maganizo kwa ena nthawi zambiri sungamvetsetse, nthawi zambiri kumakhala kuti akumva mwachidwi kupirira kwawo, "sakudziwa zomwe akufuna." Dongosolo loipa limalengedwa: chifukwa cha mavuto oyankhulana, ena amayesa kupeŵa wodwala, kusungulumwa kumawonjezera zizindikiro zake za kupsinjika maganizo, zomwe zimapangitsa kuti kulankhulana ndi iye kukhale kovuta kwambiri.
Pochita bwino ndi wodwalayo, nkofunika kumvetsetsa kuti akuvutika kwambiri kuti chikhalidwe chake sichimangokhala kapena chowopsya ndipo amafunikira thandizo ndi chithandizo. Mukhoza kubweretsa phindu lalikulu kwa wokondedwa wanu ngati mutatsatira malamulo awa:
1. Pitirizani ndi wodwalayo kuti mukhale wodekha, moyenera komanso mopanda malire. Pewani kuchita chidwi, malangizo oti "asangalale," "kuponyera pamutu panga," ndi zina zotero. Samalani pofotokozera zonyansa, chifukwa ndi kukhumudwa, kuseka nthawi zambiri kumafooketsa kapena kutha konse, ndipo ngakhale nthabwala zosayenerera zimatha kuvulaza wodwalayo.
2. Simungamulangize wodwala kuti "adzipangire pamodzi" - khama lachindunji, sangasinthe chitukuko cha maganizo - momwe angagwirire ndi vutoli akhoza kungotchulidwa ndi akatswiri okha. Chifukwa cha "kuthandizira" kwanu, lingaliro lodzimva ndi lopanda ntchito ndi lalikulu kwambiri. Pamene akufuna, lolani kuti alankhule momasuka. Ngati iye akufuna kulira, msiyeni iye azilira-izo zimabweretsa nthawizonse mpumulo.
3. Musadzichepetse ku matendawa, pitirizani kutalika kwake ndi maganizo anu - muli oyenera kwa wodwalayo ngati ali ndi thanzi labwino, wodzidalira komanso wopambana.
4. Yesetsani kukhala ndi nthawi yambiri ndi wodwala, kumuthandizani, ngati kuli kotheka, ntchito iliyonse yothandiza, osati kuchotsa milandu.
5. Yesetsani kutsimikizira kuti tsiku la wodwalayo linali ndi nthawi yake komanso kuti adakonzekera pasadakhale - kudula, kudya, kugwira ntchito, kuyenda, kupumula, kucheza, kugona, ndi zina. Musamulole kuti agone pabedi kwa nthawi yaitali, asanakagone, kapena akhale tsiku lokha. Pitirizani kulimbitsa ngakhale kupambana kwake kopambana.
6. Musalole kudzudzula kulikonse, kutsutsa ndi kuyankhula za wodwala - munthu yemwe ali ndi vuto lachisokonezo ndi wosathandiza komanso wosatetezeka. Ngakhale osalowerera ndale, mumalingaliro anu, mawu, amatha kumva kuti ena amamuona ngati woipa komanso wopanda pake.
7. Nthawi zonse umamukumbutse wodwala kuti vutoli ndilokhalitsa ndipo limangopita popanda kusiya zolakwika mu psyche.
8. Panthawi yachisokonezo, mfulu mfuluyo ayesetsedwe kupanga zosankha zofunika (kusintha ntchito, kutaya ndalama zambiri, kuyamba kukonza m'nyumba, ndi zina zotero). Kulandira chisankho chilichonse kwa iye kumapwetekabe. Ndipo ngati avomerezedwa, nthawi zambiri amakhala olakwika ndipo zotsatira zake zimachotsedwa pambuyo pake.
9. Ngati muli ndi zibwenzi za wodwalayo, kumbukirani kuti ndi kukhumudwa zilakolako izi zimawoneka. Musamukwiyitse wodwalayo kuti ayambe kucheza naye. izi zikhoza kuwonjezera kudzimva kuti ndi wolakwa komanso wosadziletsa.
10. Pothandizira chithandizo, ndinu ofunika kwambiri pakati pa dokotala ndi wodwalayo. Dziwani ndondomeko ya kumwa mankhwala, unobtrusively kuwunika phwando lawo. Ngati kuvutika maganizo kuli kozama, perekani mankhwala kwa wodwalayo ndikuwone ngati watenga.
KUSANKHA KUTI MUDZAKHALA PAMODZI
Mwina kuti munthu amene adakumana ndi vuto loyamba lachisoni, chikhalidwechi chidzabwereza kamodzi kokha, ndipamwamba kwambiri - pokhapokha peresenti 30 peresenti zonse zakopedwa ndi zowawa zokhazokha. Nthawi zambiri mazunzo amatha kuchoka chaka ndi chaka mpaka 2-3 m'moyo, nthawi yaitali pakati pa kugwidwa ndi zaka 3-5. Mpata wa kubwereranso kwa kupsinjika kumawonjezeka mu kasupe ndi yophukira. Kwa amayi, ndi apamwamba kuposa amuna, okalamba ndi apamwamba kuposa achinyamata.
Poona njira zingapo, n'zotheka kuchepetsa kwambiri mwayi wotsutsa zatsopano za kupsinjika maganizo. Malamulo ndi malangizo ndi osavuta komanso otheka, kuwatsatira kumafuna nthawi yochuluka ndi khama kusiyana ndi kuchiza vuto lotsatira.
1. Pitirizani kutenga mankhwala opatsirana pogonana, ndikuiwala za mawu akuti "Sindikutha". Pambuyo pochoka pachimake chovuta chachisokonezo, ngakhale kuti mawonetseredwe ake akunja asochera kapena atayikapo, kusokonezeka kwachilengedwe komwe kunatsogolera kwa izo kwasungidwa kwa nthawi ndithu. Choncho, nthawi ya chithandizo ikufunika - kupitirira kwa mankhwala omwe amachititsa kuti thupi lanu likhale lopanikizika m'zigawo zoyambirira kapena zocheperachepera kwa miyezi 4-6. Izi zokha zimachepetsa kuchulukanso kwa kuvutika maganizo kwa zaka zisanu zotsatira ndi nthawi 3-4.
2. Chitani ntchito pakufufuza ndi kutsimikiziranso zikhulupiliro zanu zazikulu - muzimene mukuthandizidwa ndi katswiri wa maganizo, katswiri wa zamaganizo.
3. Onaninso zolinga zanu zazikulu. Chimodzi mwa zifukwa zamaganizo zokhala wosakhutira ndi kudzikweza ndikuti m'moyo wa munthu nthawi zambiri pamakhala kusiyana pakati pa zomwe akufuna kuti apeze komanso zomwe amathera nthawi yake ndi mphamvu zake. Lembani pa pepala mndandanda wa zolinga khumi zomwe mukufuna kuti mukwaniritse m'tsogolomu, ndipo muzizilemba mofunika. Tengani nthawi yanu, ganizirani, pangani njira zingapo pandandanda woterewu. Ndiyeno ganizirani za nthawi yochuluka ndi khama lomwe mwakhala mukugwiritsa ntchito posachedwapa. Ganizirani za zomwe ziyenera kusinthidwa m'moyo, kuti ntchito zanu zigwirizane ndi zolinga - kuchokera ku moyo uno ndi ntchito zidzasangalatsa kwambiri.
4. Bweretsani moyo wanu zosangalatsa zambiri. Anthu opsinjika maganizo nthawi zambiri amadzimangirira kwambiri ndipo samakonda kukhala ndi zovuta zokhazokha. Ngati mawu awa akugwira ntchito kwa inu, malowa ayenera kusinthidwa. Nthawi zonse mupeze nthawi ndi ndalama zokondweretsa nokha ndi zokambirana ndi munthu wokondweretsa, chakudya chabwino, galasi la vinyo, filimu yosangalatsa, kugula chinthu chatsopano, chiyanjano chatsopano ...
5. Dzikondeni nokha ndi kuyesetsa kukhala ndi ulemu waukulu.
6. Musakhale nokha! Sankhani pakati pa chilengedwe chanu anthu angapo omwe ndifuna kukhala nawo paubwenzi ndiubwenzi, ndipo musasunge nthawi ndi mphamvu.
7. Pitirizani kukhala ndi thupi labwino. Sungani maloto. Muzidya moyenera komanso nthawi zonse. Pitirizani kulemera nthawi zonse. Kuli bwino mawonekedwe anu a thupi, kutengeka pang'ono kuvutika maganizo. Samalani ndi mowa.
8. Yang'anani maganizo anu. Kusokonezeka maganizo sikuyamba tsiku limodzi, ndipo ngati mukumva zizindikiro zake zoyambirira, ndibwino kukachezera dokotala kamodzinso ndipo mwinamwake kuti mupitirize kuchiza matenda kwa kanthawi.
MUSAYAMBA PA ZINTHU ZINA!
Kawirikawiri anthu akufunafuna kuchoka ku chikhalidwe chowawa amapanga zolakwika zomwezo:
1. Kuwonjezera mowa. Mowa umangotchula mwachidule zotsitsimula. Ngati kumwa mowa kumakhala kosalekeza, vutoli likuwonekera kwambiri. Kuwonekera maganizo oopsya: "Sindingathetsetu kuvutika maganizo, sindikutha, momwe ndingagwirire nazo, ngati moyo uli wochepa ..."
2. Kudya kwambiri, makamaka kudya maswiti. Ambiri mwa amayi. Amapereka mpumulo wosavuta kusiyana ndi mowa, koma umatsogolera ku chidzalo, kutaya kukongola, kudzichepetsa komanso kudzimva kuti ndi wolakwa.
3. Kutalika pabedi, kuyang'ana padenga, kapena kuyesayesa kugona masana. Kugona nthawi zambiri sikubwera, idzafooketsa, mavuto sangathetsekedwe, lingaliro la kulakwa ndi kusowa chiyembekezo likukula.
4. Kuwombera amatsenga ndi kuyesa kusokoneza maganizo anu ozungulira ena. Zotsatira ndi zoonekeratu: mpumulo ndi zero, ubale umachepa, kusungulumwa ndi kuwonjezeka kwachidziwitso.
5. "Chilango" cha iye mwini pambuyo pa zolakwika zolemba zochitika - kunyalanyaza mwadala chisangalalo, kuyesa kugwira ntchito mwakhama kuti "asinthe", ndi zina zotero. Makhalidwe amenewa saperekanso mpumulo, ndikuwonetsetsa kwa matendawa, ndipo amachokera ku maganizo olakwika a malingaliro ndi zikhulupiliro zopanda pake, zomwe takambirana kale.