Zomwe muyenera kuchita kuti muchiritse kukhumudwa

Zamkati

• 1. Kugwiritsa ntchito mankhwala
• 2. Magawo a psychotherapy
• 3. Mankhwala opangira magetsi
• 4. Mankhwala atsopano
• 5. Njira zochiritsira zosagwiritsidwa ntchito masiku onse
• 6. Chitani zinthu zina zomwe zimayambitsa kukhumudwa
• Kodi chithandizo cha kukhumudwa chimatenga nthawi yayitali bwanji?

Kukhumudwa kumatha kuchiritsidwa, komabe, popeza zoyambitsa zake sizinafotokozeredwe bwino, palibe njira, koma njira zingapo zomwe zingagwiritsidwe ntchito pazochitika zilizonse, kusintha momwe ubongo umayankhira ndikusintha malingaliro.

Ndi matenda amisala, momwe kupsinjika mtima ndi kusowa kwa chifuniro, zomwe zimakhudzana ndi zizindikilo zina, monga kusintha kwa kugona, kudya, kutopa komanso kudziimba mlandu, zimasokoneza moyo wamunthu watsiku ndi tsiku. Pali zinthu zomwe zimakulitsa kukula kwa kukhumudwa, monga majini kapena zobadwa nazo, ndi zoyambitsa chilengedwe, monga nthawi yovuta pamoyo kapena kutaya munthu wofunikira, mwachitsanzo. Kuti mumvetsetse bwino zomwe zimayambitsa matendawa, onani momwe mungasiyanitsire chisoni ndi kukhumudwa.

Chifukwa chake, kuchiza vuto lakukhumudwa, pali njira zina zamankhwala, zomwe zitha kuchitidwa padera kapena limodzi, koma mtundu wabwino kwambiri, nthawi yofunikira komanso kuchuluka kwa mankhwala omwe angagwiritsidwe ntchito amasiyana malinga ndi munthu aliyense. Kuphatikiza apo, ngati pali kukayikirana, nthawi zonse kumakhala kofunika kupempha thandizo kwa katswiri wazamisala, yemwe adzafotokozere mtundu wa chithandizo chofunikira.

1. Kugwiritsa ntchito mankhwala

Antidepressants ndi mankhwala omwe amagwiritsidwa ntchito m'malo mwa ma neurotransmitters muubongo, monga serotonin, dopamine ndi norepinephrine, omwe nthawi zambiri amachepetsa kukhumudwa. Kugwiritsa ntchito mankhwala kumawonetsedwa makamaka pazochitika zochepa komanso zovuta, ndipo ziyenera kugwiritsidwa ntchito pafupipafupi, apo ayi zitha kukhala zovuta kuchira.

Omwe amagwiritsidwa ntchito pochiza kukhumudwa ndi awa:

Mankhwalawa azigwira ntchito pafupifupi 2 mpaka 6 milungu, ndipo nthawi yamankhwala imatha kusiyanasiyana pakati pa munthu ndi munthu, popeza, nthawi zina, imafunika kanthawi kochepa chabe, monga miyezi 6, momwe kungafunikirenso zaka zambiri. Zomwe zingathandize adotolo kudziwa nthawi yamankhwala, kuchuluka kwake ndi mtundu wa mankhwala ndikuwongolera zizindikilo komanso momwe munthuyo akuchitira ndi mankhwalawo.

Kuphatikiza apo, kugwiritsa ntchito mankhwala okha sikungakhale kokwanira kuchiritsa kukhumudwa, ndipo ndikofunikira kuti munthuyo azigwira nawo mbali pamaganizidwe awo, kudzera pazokambirana, magawo azamankhwala ndi zochita zomwe zimalimbikitsa kudzizindikira, mwachitsanzo.

2. Magawo a psychotherapy

Psychotherapy imachitidwa ndi wama psychologist kapena psychotherapist, ndipo ndikofunikira kuthandizira kuthana ndi zovuta zam'mutu, zolimbikitsa kudzizindikira kwamunthu ndi kuthana ndi mikangano yamkati. Ndikofunikira, ngakhale munthuyo atagwiritsa kale mankhwala, chifukwa zimathandizira kukonzanso malingaliro ndikulimbikitsa kumverera ndi chisangalalo.

Magawo azama psychotherapy nthawi zambiri amakhala 8, 4 kapena 2 pamwezi, mwachitsanzo, kutengera zosowa za munthu aliyense.

3. Mankhwala opangira magetsi

Mankhwala a electroconvulsive amakhala ndi njira zamagetsi zamagetsi zamagetsi, m'njira yolamulidwa komanso yopanda ululu, yomwe imathandizira kukonzanso zochitika zaubongo. Ndi mtundu wamankhwala omwe amachitidwa chifukwa cha kukhumudwa kwakukulu, komwe kunalibe kusintha ndi mankhwala ena omwe alipo.

4. Mankhwala atsopano

Pali zochiritsira zaposachedwa kwambiri, zomwe zawonetsa zotsatira zabwino zochizira kukhumudwa kwa anthu omwe sakusintha ndi mitundu ina yamankhwala. Zina mwazo ndizokopa maginito, kukondoweza kwa vagus komanso kukondoweza kwa ubongo.

Izi ndi mitundu ya kukondoweza ndikukonzanso zochitika muubongo, kudzera pakupanga maelekitirodi ang'onoang'ono olimbikitsa, omwe amatha kuthana ndi matenda angapo amitsempha, monga kukhumudwa, khunyu kapena Parkinson, mwachitsanzo.

Onani momwe zimachitikira komanso matenda omwe angachiritsidwe ndi kukondoweza kwa ubongo.

5. Njira zochiritsira zosagwiritsidwa ntchito masiku onse

Pali njira zambiri zachilengedwe zomwe zimagwirizana kwambiri ndi chithandizo cha kukhumudwa, koma izi siziyenera kulowa m'malo mwa chithandizo chotsogozedwa ndi dokotala. Zina mwa izo ndi izi:

• Kutema mphini: atha kuthetsa zizindikilo zingapo zokhudzana ndi matendawa, monga ululu, nkhawa komanso kusowa tulo;
• Kusinkhasinkha: Amapereka chidziwitso chaumwini ndikudziletsa pamalingaliro, zomwe zitha kukulitsa kudzidalira komanso kudzidalira;
• Kuchita masewera olimbitsa thupi: Kuchita masewera olimbitsa thupi pafupipafupi kumathandizira kutulutsa mahomoni monga serotonin ndi endorphins, zomwe ndizofunikira pochiza kukhumudwa, kuwonjezera pakukhalitsa moyo wabwino. Kuchita masewera olimbitsa thupi, monga masewera, kumatha kukhala ndi phindu lochulukirapo, chifukwa chakukhalira limodzi;
• Reiki: ndi njira yomwe imapereka mpumulo ndi thanzi, ndipo itha kukhala yothandiza kuthana ndi zofooka;
• Kudyetsa mopanikizika: pali zakudya, monga nthochi, mtedza, phala ndi mkaka, zomwe zimawonjezera muyeso wa tryptophan ndi zinthu zina, monga magnesium, yomwe imathandizira kupanga mahomoni abwinobwino. Dziwani kuti ndi zakudya ziti zomwe zingakuthandizeni kutaya mtima.

Kuphatikiza apo, tikulimbikitsidwa kuti tizipanga ndalama monga zosangalatsa, monga nyimbo, kuwerenga ndi zochita zamagulu, mwachitsanzo, popeza izi ndi zinthu zomwe zimapangitsa kudzidalira komanso kudzidalira, kukhala njira zofunika zochizira kukhumudwa. Onani maupangiri ena amomwe mungasinthire kudzidalira.

6. Chitani zinthu zina zomwe zimayambitsa kukhumudwa

Pali matenda ena omwe angayambitse kapena kuwonjezera mwayi wokhala ndi vuto la kupsinjika, monga hypothyroidism, kuchepa kwa vitamini B12, matenda ashuga, Alzheimer's, Parkinson's kapena post-stroke, chifukwa chake, ndikofunikira kuchitira chithandizo choyenera cha iwo kotero kuti ndizotheka kulimbana ndi zizindikirazo.

Kuphatikiza apo, palinso zithandizo zomwe zingagwiritsidwe ntchito kuthana ndi mavuto ena ndikupangitsa kukhumudwa, monga Propranolol, Simvastatin ndi Phenobarbital, mwachitsanzo. Chifukwa chake, ngati pali zizindikiro zakusokonekera chifukwa chogwiritsa ntchito mankhwala aliwonse, ndikofunikira kulankhula ndi dokotala yemwe akutsatira kuti akambirane zakusintha kwa mankhwalawo.

Kodi chithandizo cha kukhumudwa chimatenga nthawi yayitali bwanji?

Palibe nthawi yodziwikiratu yochizira kukhumudwa, chifukwa chake anthu ena amachira patatha miyezi ingapo, pomwe ena amafunika kuwachiza kwazaka zambiri. Izi zimadalira chifukwa komanso kukula kwa matendawa, komanso kuthekera kwa munthuyo komanso kufunitsitsa kutsatira chithandizo moyenera. Malangizo ena othandizira kuthana ndi kukhumudwa, ndikulola kuchira mwachangu, ndi awa:

• Musasunge mankhwala omwewo ngati palibe kusintha pakadutsa milungu 6: ino ndi nthawi yofunikira kuti mankhwala aliwonse azigwira ntchito, kotero ngati munthawi ino palibe kusintha komwe kwazindikirika, ndikofunikira kukambirana ndi wazamisala kuti awonjezere mlingo kapena, nthawi zina, asinthe mtundu wa mankhwala;
• Onaninso ndi wazamisala: ndikofunikira kukhala ndi upangiri wotsatira ndi dokotala nthawi zokonzedweratu, miyezi itatu iliyonse kapena isanu ndi umodzi, mwachitsanzo, kuti zizindikiritso ndi kufunika kosinthira mlingowo ziyesedwenso;
• Sakani thandizo: ndizovuta kwambiri kuthana ndi kukhumudwa wekha, chifukwa chake ndikofunikira kuyankhula ndi bwenzi, wachibale, wama psychologist kapena adotolo nthawi iliyonse yomwe simuli bwino, kapena mukawona kukulira kwa zizindikiro;
• Khalani ndi zolinga: khalani ndi cholinga chokwaniritsa, monga kuyambitsa ntchito yatsopano, ntchito kapena zochitika, chifukwa zitha kukhala malingaliro omwe amathandizira kuti moyo ukhale waphindu.

Kuphatikiza apo, ndikofunikira kukulitsa uzimu, popeza kukhala munthu wamzimu sizitanthauza kukhala wopembedza, koma kukhala ndi malingaliro okhulupirira kuti pali chifukwa chapadera chokhala ndi moyo ndikusangalala ndi nthawiyo, ndikupereka tanthauzo lapadera kwa moyo.

Onani maupangiri ena pazomwe mungachite mukuchiza kukhumudwa.