Matenda amisala wamba

Matenda a nkhawa wamba (GAD) ndimatenda amisala momwe munthu amakhala ndi nkhawa kapena kuda nkhawa ndi zinthu zambiri ndipo zimawavuta kulamulira nkhawa imeneyi.

Zomwe zimayambitsa GAD sizikudziwika. Chibadwa chingatenge gawo. Kupsinjika kungathandizenso kukulitsa GAD.

GAD ndizofala. Aliyense akhoza kukhala ndi vutoli, ngakhale ana. GAD imachitika nthawi zambiri mwa akazi kuposa amuna.

Chizindikiro chachikulu ndikumangokhala ndi nkhawa kapena kusokonezeka kwa miyezi isanu ndi umodzi, ngakhale palibe chifukwa chomveka kapena chosamveka bwino. Zovuta zimawoneka kuti zimayandama kuchokera pamavuto ena kupita ku linzake. Mavuto atha kukhala okhudza banja, maubale ena, ntchito, sukulu, ndalama, komanso thanzi.

Ngakhale atazindikira kuti kuda nkhawa kapena mantha ndiopambana kuposa momwe zingakhalire, munthu amene ali ndi GAD amavutikirabe kuwongolera.

Zizindikiro zina za GAD ndi monga:

• Mavuto akukhazikika
• Kutopa
• Kukwiya
• Mavuto akugona kapena kugona tulo, kapena kugona komwe kumapumula komanso kosasangalatsa
• Kusakhazikika mukadzuka

Munthuyo amathanso kukhala ndi zisonyezo zina zakuthupi. Izi zitha kuphatikizira kukanika kwa minofu, m'mimba kukwiya, thukuta, kapena kupuma movutikira.

Palibe mayeso omwe angapangitse matenda a GAD. Matendawa amatengera mayankho anu pamafunso okhudzana ndi GAD. Wothandizira zaumoyo wanu adzafunsa za izi. Mufunsidwanso pazinthu zina zokhudzana ndi thanzi lanu lamaganizidwe ndi thupi. Kuyezetsa thupi kapena mayeso a labu atha kuchitidwa kuti athetse zina zomwe zimayambitsa zofananira.

Cholinga cha chithandizo ndikuthandizani kuti muzimva bwino ndikugwira ntchito bwino pamoyo watsiku ndi tsiku. Kulankhula mankhwala kapena mankhwala okha kungakhale kothandiza. Nthawi zina, kuphatikiza izi kumatha kugwira ntchito bwino.

KULANKHULA CHITHANDIZO

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 oyendera. 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.

Mitundu ina yamankhwala oyankhulira itha kuthandizanso kuthana ndi zizindikilo za matendawa.

MANKHWALA

Mankhwala ena, omwe amagwiritsidwa ntchito nthawi zambiri kuthana ndi kukhumudwa, atha kukhala othandiza pavutoli. Amagwira ntchito popewa zizindikilo zanu kapena kuzipangitsa kukhala zochepa. Muyenera kumwa mankhwalawa tsiku lililonse. Osasiya kuwatenga osalankhula ndi omwe amakupatsani.

Angathenso kupatsidwa mankhwala otchedwa sedative kapena hypnotics.

• Mankhwalawa ayenera kungotengedwa ndi dokotala.
• Dokotala wanu adzakupatsani mankhwala ochepa. Siziyenera kugwiritsidwa ntchito tsiku ndi tsiku.
• Zitha kugwiritsidwa ntchito ngati zizindikilo zikuwonjezeka kapena mukatsala pang'ono kuwonetsedwa ndi zomwe zimabweretsa zizindikiro zanu.
• Ngati mwauzidwa kuti mugoneke, musamamwe mowa mukamamwa mankhwalawa.

KUDZISANGALIRA

Kupatula kumwa mankhwala ndikupita kuchipatala, mutha kudzichitira nokha zinthu bwino:

• Kuchepetsa kudya kwa caffeine
• Osagwiritsa ntchito mankhwala osokoneza bongo am'misewu kapena mowa wambiri
• Kuchita masewera olimbitsa thupi, kupumula mokwanira, komanso kudya zakudya zabwino

Mutha kuchepetsa nkhawa zakukhala ndi GAD polowa nawo gulu lothandizira. Kugawana ndi ena omwe akumana ndi mavuto omwe akukumana nawo kungakuthandizeni kuti musamve nokha. Magulu othandizira nthawi zambiri samakhala m'malo mwa mankhwala olankhula kapena kumwa mankhwala, koma atha kukhala othandizira.

• Nkhawa ndi Kukhumudwa Association of America - adaa.org/supportgroups
• National Institute of Mental Health - www.nimh.nih.gov/health/find-help/index.shtml

Momwe munthu amachitira bwino zimadalira momwe matendawa aliri ovuta. Nthawi zina, GAD imatenga nthawi yayitali ndipo imavuta kuchiza. Anthu ambiri amachira ndi mankhwala komanso / kapena chithandizo chamankhwala.

Kukhumudwa komanso kugwiritsa ntchito mankhwala osokoneza bongo kumatha kuchitika ndi vuto la nkhawa.

Itanani omwe akukuthandizani ngati mumakonda kuda nkhawa kapena kuda nkhawa, makamaka ngati zimasokoneza zochitika zanu za tsiku ndi tsiku.

GAD; Nkhawa

• Kupsinjika ndi nkhawa
• Matenda amisala wamba

Msonkhano wa American Psychiatric. Matenda nkhawa. Mu: American Psychiatric Association. Kusanthula ndi Buku Lophatikiza la Mavuto Amisala. 5th ed. Arlington, VA: Kusindikiza kwa Psychiatric kwa America. 2013; 189-234.

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.

Lyness JM. Matenda amisala pamankhwala. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. 26 wa. Philadelphia, PA: Elsevier; 2020: chap 369.

Tsamba la National Institute of Mental Health. Matenda nkhawa. www.nimh.nih.gov/health/topics/anxiety-disorders/index.shtml. Idasinthidwa mu Julayi 2018. Idapezeka pa June 17, 2020.