Zothetsera Kukhumudwa: Ambiri Omwe Amagwiritsa Ntchito Kupanikizika

Zamkati

• Maina a Antidepressants omwe amagwiritsidwa ntchito kwambiri
• Momwe mungatengere opanikizika popanda kunenepa
• Momwe mungasankhire mankhwala oponderezedwa
• Momwe mungamwere antidepressants
• Zosankha zachilengedwe zothanirana ndi nkhawa

Antidepressants ndi mankhwala omwe amawonetsedwa kuti amathandizira kukhumudwa ndi zovuta zina zamaganizidwe ndikuchita nawo dongosolo lamanjenje, ndikuwonetsa njira zosiyanasiyana.

Mankhwalawa amawonetsedwa pakukhumudwa pang'ono kapena kwakukulu, pamene zizindikilo monga chisoni, kupsinjika, kusintha tulo ndi kudya, kutopa ndi kudziimba mlandu, zomwe zimasokoneza thanzi la munthu. Kuti mumvetsetse bwino zizindikirazo, onani momwe matenda am'mimba amathandizira.

Maina a Antidepressants omwe amagwiritsidwa ntchito kwambiri

Onse opatsirana pogonana amachita molunjika pa dongosolo lamanjenje, ndikuwonjezera kuchuluka kwa ma neurotransmitter ofunikira omwe amasintha malingaliro. Komabe, mankhwalawa si ofanana komanso kuti amvetsetse momwe amagwirira ntchito m'thupi ndi zomwe zingayambitse, ndikofunikira kuwalekanitsa m'magulu, malinga ndi momwe amagwirira ntchito:

Ndikofunika kukumbukira kuti zovuta sizimawonekera nthawi zonse ndipo zimasiyana malinga ndi kuchuluka kwa thupi ndi thupi. Ma antidepressants ayenera kugwiritsidwa ntchito ndi chitsogozo kuchokera kwa dokotala wamba, katswiri wa zamagulu kapena wamaganizidwe.

Momwe mungatengere opanikizika popanda kunenepa

Pofuna kupewa kunenepa mukamamwa mankhwala opatsirana pogonana, munthuyo ayenera kukhalabe wolimbikira, akuchita masewera olimbitsa thupi tsiku lililonse, kapena osachepera, katatu pa sabata. Kuyeserera zolimbitsa thupi zomwe munthu amakonda ndi njira yabwino yolimbikitsira kutulutsidwa kwa zinthu zomwe zimakondweretsa.

Kuphatikiza apo, ndikofunikanso kudya zakudya zopatsa mafuta ochepa komanso kupewa zomwe zili ndi shuga ndi mafuta ambiri, kupeza chinthu china chosangalatsa chomwe sichikuphatikizapo chakudya. Umu ndi momwe mungapangire zakudya zopatsa thanzi.

Momwe mungasankhire mankhwala oponderezedwa

Kuphatikiza pa zotsatirapo zake ndi momwe amagwirira ntchito, adokotala amalingaliranso zaumoyo wa munthuyo komanso msinkhu wake komanso kugwiritsa ntchito mankhwala ena. Kuphatikiza apo, adotolo amayeneranso kuuzidwa zamatenda aliwonse omwe munthuyo angakhale nawo.

Kuphatikiza pa chithandizo chamankhwala, psychotherapy ndiyofunikiranso kuthandizira chithandizocho.

Momwe mungamwere antidepressants

Mlingowo umasiyanasiyana mosiyanasiyana malinga ndi antidepressant omwe amagwiritsidwa ntchito ndipo nthawi zina kungakhale kofunikira kuyamba chithandizo pamlingo wochepa ndikuwonjezeka pakapita nthawi, pomwe nthawi zina izi sizofunikira. Chifukwa chake, munthu ayenera kukambirana ndi dokotala za kuchuluka kwake komanso momwe angayembekezere kulandira chithandizo, kuti munthuyo asakayikire akamamwa.

Kuti mupeze zotsatira zabwino kwambiri mukamalandira mankhwala opatsirana pogonana, munthuyo ayenera kukhala woleza mtima ngati sakuwona zomwe zikuchitika mwachangu. Ma anti-depressants nthawi zambiri amatenga nthawi kuti agwire ntchito, ndipo zimatha kutenga milungu ingapo kuti izi zitheke. Kuphatikiza apo, zovuta zina zimatha kuchepa kapena kutha pakapita mankhwala.

Ndikofunikanso kuti musasiye kumwa mankhwala osalankhula ndi adotolo kapena kulumikizana nanu ngati simukumva bwino pakapita nthawi, chifukwa kungakhale kofunikira kusinthana ndi mankhwala ena opanikizika. Ndikofunikanso kupewa kupezeka kwa mankhwala ena kapena zakumwa zoledzeretsa panthawiyi, chifukwa zimawononga chithandizo.

Zosankha zachilengedwe zothanirana ndi nkhawa

Ma anti-depressants achilengedwe sangalowe m'malo mothandizidwa ndi mankhwala, komabe, atha kukhala njira yabwino yothandizirana ndikuthandizira kukonza zizindikiro. Zosankha zina ndi izi:

• Idyani zakudya zokhala ndi vitamini B12, omega 3 ndi tryptophan, amapezeka mu zakudya zina monga tchizi, mtedza, nthochi, nsomba, tomato kapena sipinachi, chifukwa zimasandulika kukhala serotonin ndi zinthu zina zofunika kwambiri zamanjenje. Onani mndandanda wazakudya zolemera mu tryptophan;
• Kutentha dzuwa, pafupifupi mphindi 15 mpaka 30 patsiku, chifukwa zimalimbikitsa kuchuluka kwa vitamini D ndikupanga serotonin;
• Chitani masewera olimbitsa thupi nthawi zonseosachepera katatu pa sabata, zomwe zimathandiza kuwongolera kugona ndi kumasula mahomoni monga serotonin ndi endorphins ndikuwonjezera thanzi. Kuchita masewera olimbitsa thupi, monga masewera, kumatha kukhala ndi maubwino enanso, chifukwa kumalimbikitsa kukhalira limodzi;

Tsatirani malingaliro abwino m'moyo watsiku ndi tsiku, sankhani zochitika zakunja ndipo fufuzani njira zatsopano zokhalira otanganidwa komanso kulumikizana ndi anthu, monga kulembetsa kosi kapena kuchita zatsopano chizoloweziMwachitsanzo, ndi njira zofunika kwambiri kuti muthane ndi vuto la kupsinjika.