Matenda a nkhawa - kudzisamalira

Matenda a nkhawa wamba (GAD) ndimavuto amisala omwe mumakhala ndi nkhawa nthawi zambiri kapena kuda nkhawa ndi zinthu zambiri. Kuda nkhawa kwanu kumawoneka ngati kosalamulirika ndikukulepheretsani zochitika zatsiku ndi tsiku.

Chithandizo choyenera nthawi zambiri chimasintha GAD. Inu ndi wothandizira zaumoyo wanu muyenera kupanga dongosolo lamankhwala lomwe lingaphatikizepo chithandizo chamankhwala (psychotherapy), kumwa mankhwala, kapena zonse ziwiri.

Wothandizira anu akhoza kukupatsani mankhwala amodzi kapena angapo, kuphatikiza:

• An antidepressant, omwe angathandize ndi nkhawa komanso kukhumudwa. Mankhwala amtunduwu amatha kutenga milungu kapena miyezi kuti ayambe kugwira ntchito. Ndi mankhwala otetezeka apakatikati mpaka nthawi yayitali ku GAD.
• Benzodiazepine, yomwe imagwira ntchito mwachangu kuposa mankhwala ochepetsa nkhawa kuti athetse nkhawa. Komabe, benzodiazepines imatha kukhala yopanda ntchito komanso chizolowezi chopanga pakapita nthawi. Wothandizira anu akhoza kukupatsani benzodiazepine kuti ikuthandizireni nkhawa mukamadikirira kuti antidepressant igwire ntchito.

Mukamamwa mankhwala a GAD:

• Dziwitsani omwe akukuthandizani za matenda anu. Ngati mankhwala sakuletsa zizindikilo zake, mlingo wake ungafunike kusinthidwa, kapena mungafunike kuyesa mankhwala atsopano m'malo mwake.
• Musasinthe mlingo kapena kusiya kumwa mankhwala osalankhula ndi omwe akukuthandizani.
• Tengani mankhwala nthawi. Mwachitsanzo, muzidya tsiku lililonse mukamadya kadzutsa. Funsani omwe akukuthandizani za nthawi yabwino yakumwa mankhwala anu.
• Funsani omwe akukuthandizani za zotsatirapo zake ndi zoyenera kuchita ngati zingachitike.

Kulankhula kwamalankhulidwe kumachitika ndi othandizira ophunzitsidwa bwino. Zimakuthandizani kuphunzira njira zothanirana ndi nkhawa zanu. Mitundu ina yamankhwala olankhula ingakuthandizeni kumvetsetsa zomwe zimayambitsa nkhawa yanu.Izi zimakuthandizani kuti muziyang'anira bwino.

Mitundu yambiri yamankhwala oyankhula imatha kukhala yothandiza ku GAD. Njira imodzi yodziwika komanso yothandiza yolankhulira ndi kuzindikira-machitidwe othandizira (CBT). CBT ikhoza kukuthandizani kumvetsetsa ubale womwe ulipo pakati pa malingaliro anu, machitidwe anu, ndi zizindikiritso zanu. Nthawi zambiri, CBT imaphatikizapo maulendo angapo. Pa CBT mutha kuphunzira momwe:

• Mvetsetsani ndikukhala ndi malingaliro olakwika a opanikizika, monga machitidwe a anthu ena kapena zochitika m'moyo.
• Zindikirani ndikusintha malingaliro oyambitsa mantha kukuthandizani kuti muzitha kulamulira.
• Sinthani kupsinjika ndi kupumula pakachitika zizindikiro.
• Pewani kuganiza kuti mavuto ang'onoang'ono angadzakhale oopsa.

Wothandizira anu akhoza kukambirana nanu zosankha zamankhwala. Kenako mutha kusankha limodzi ngati zili zoyenera kwa inu.

Kumwa mankhwala ndikulankhula zamankhwala kumatha kuyambitsa panjira kuti mumve bwino. Kusamalira thupi lanu ndi maubale kumatha kuthandizira kukonza matenda anu. Nawa maupangiri othandiza:

• Muzigona mokwanira.
• Idyani zakudya zabwino.
• Sungani ndandanda yatsiku ndi tsiku.
• Tulukani m'nyumba tsiku ndi tsiku.
• Chitani masewera olimbitsa thupi tsiku lililonse. Kuchita masewera olimbitsa thupi pang'ono, monga kuyenda mphindi 15, kumathandizanso.
• Khalani kutali ndi mowa ndi mankhwala osokoneza bongo.
• Lankhulani ndi abale kapena anzanu mukamachita mantha kapena mantha.
• Dziwani zamitundu yosiyanasiyana yomwe mungachite nawo.

Itanani omwe akukuthandizani ngati:

• Zivute kuti muchepetse nkhawa zanu
• Musagone bwino
• Khalani achisoni kapena mumve ngati mukufuna kudzivulaza
• Khalani ndi zizindikilo zathupi lanu

GAD - kudzisamalira; Nkhawa - kudzisamalira; Matenda oda nkhawa - kudzisamalira

Msonkhano wa American Psychiatric. Matenda amisala wamba. Kusanthula ndi Buku Lophatikiza la Mavuto Amisala. 5th ed. Arlington, VA: Kusindikiza kwama Psychiatric ku America; 2013: 222-226.

Bui E, Pollack MH, Kinrys G, Delong H, Vasconcelos e Sa D, Simon NM. The pharmacotherapy yamavuto amisala. Mu: Stern TA, Fava M, Wilens TE, Rosenbaum JF, olemba. Chipatala cha Massachusetts General Hospital Comprehensive Clinical Psychiatry. Wachiwiri ed. Philadelphia, PA: Elsevier; 2016: chap 41.

Calkins AW, Bui E, Taylor CT, Pollack MH, LeBeau RT, Simon NM. Matenda nkhawa. Mu: Stern TA, Fava M, Wilens TE, Rosenbaum JF, olemba. Chipatala cha Massachusetts General Hospital Comprehensive Clinical Psychiatry. Wachiwiri ed. Philadelphia, PA: Elsevier; 2016: chap 32.

Sprich SE, Olatunji BO, Reese HE, Otto MW, Rosenfield E, Wilhelm S. Chithandizo chazidziwitso, chithandizo chamakhalidwe, ndi chithandizo chazidziwitso. Mu: Stern TA, Fava M, Wilens TE, Rosenbaum JF, olemba. Chipatala cha Massachusetts General Hospital Comprehensive Clinical Psychiatry. Wachiwiri ed. Philadelphia, PA: Elsevier; 2016: chap 16.

• Nkhawa