Ndili ndi OCD. Malangizo 5 Awa Akundithandiza Kupulumuka Nkhawa Zanga za Coronavirus

Zamkati

• Ndikakhala ndi vuto lalikulu ngati mliri, OCD yanga yomwe yatsegulidwa pakadali pano imamveka bwino.
• 1. Ndikubweza ndi maziko
• 2. Ndimadzipanikiza kuti ndipite panja
• 3. Ndimaika patsogolo kukhala wolumikizidwa ndi 'kudziwa'
• 4. Sindiika malamulo
• 5. Ndikuvomereza kuti nditha kudwaladwala

Pali kusiyana pakati pa kukhala osamala ndikukakamiza.

"Sam," bwenzi langa limanena mwakachetechete. “Moyo ukuyenerabe kupitilira. Ndipo tikusowa chakudya. ”

Ndikudziwa kuti akunena zoona. Tidakhala ndikudziyimitsa pawokha momwe tingathere. Tsopano, poyang'ana pansi pamakapu opanda kanthu, inali nthawi yoti tithandizire kuyambiranso.

Kupatula lingaliro loti tisiye galimoto yathu nthawi ya mliri limakhala ngati kuzunzidwa kwenikweni.

"Ndikadakonda kufa ndi njala, moona mtima," ndikubuula.

Ndakhala ndikudwala matenda osokoneza bongo (OCD) nthawi zambiri m'moyo wanga, koma zafika pofika malungo (pun osakonzekera) panthawi yamatenda a COVID-19.

Kukhudza chilichonse kumangokhala ngati ndikufunitsitsa kutambasula dzanja langa pa chowotcha. Kupuma mpweya womwewo kwa aliyense amene ali pafupi ndi ine kumangokhala ngati wapumira mpweya wakuphedwa.

Ndipo sindimangowopa anthu ena, nawonso. Chifukwa onyamula kachilomboka amatha kuwoneka ngati alibe, ndikuwopa kwambiri kuti ndingakafalikire kwa Nana wokondedwa kapena mnzake wopanda chitetezo.

Ndikakhala ndi vuto lalikulu ngati mliri, OCD yanga yomwe yatsegulidwa pakadali pano imamveka bwino.

Mwanjira ina, zili ngati ubongo wanga ukuyesera kunditeteza.

Vuto ndilakuti, sizothandiza kwenikweni - mwachitsanzo - kupewa kukhudza chitseko pamalo omwewo kawiri, kapena kukana kusaina chiphaso chifukwa ndikukhulupirira kuti cholembera chingandiphe.

Ndipo sizowathandiza kulimbikira kusowa chakudya m'malo mogula chakudya chochuluka.

Monga bwenzi langa linanenera, moyo ukuyenerabe kupitilira.

Ndipo ngakhale tifunikiradi kutsatira malo okhalamo, kusamba m'manja, ndikuchita mayendedwe ochezera, ndikuganiza kuti adachita china chake pomwe adati, "Sam, kunyamula mankhwala anu sikotheka."

Mwanjira ina, pali kusiyana pakati pa kukhala osamala ndi kusokonezeka.

Masiku ano, zitha kukhala zovuta kudziwa kuti zomwe ndakhala ndikuchita mantha ndi "zomveka" ndi ziti zomwe zikungowonjezera OCD yanga. Koma pakadali pano, chofunikira kwambiri ndikupeza njira zothanirana ndi nkhawa yanga mosasamala kanthu.

Umu ndi momwe ndikusungira mantha anga OCD:

1. Ndikubweza ndi maziko

Njira yabwino yodziwira kulimbitsa thanzi langa - m'maganizo ndi mwathupi - ndiyo kudzidyetsa, kuthirira madzi, ndi kupumula. Ngakhale izi zikuwoneka zowonekeratu, ndimadabwitsidwa mosalekeza ndi momwe zoyambira zimagwera panjira pakagwa vuto.

Ngati mukuvutika kuti muzisamalira zofunika pamoyo wanu, ndili ndi malangizo kwa inu:

• Kodi mukukumbukira kudya? Kusagwirizana ndikofunikira. Inemwini, ndimayesetsa kudya maola atatu aliwonse (kotero, zokhwasula-khwasula zitatu ndi zakudya zitatu tsiku lililonse - izi ndizoyenera kwa aliyense amene ali ndi vuto losadya, monga momwe ndimachitira). Ndimagwiritsa ntchito powerengetsera nthawi pafoni yanga ndipo nthawi iliyonse ndikamadya, ndimayikonzeranso kwa maola ena atatu kuti izi zitheke.
• Kodi mukukumbukira kumwa madzi? Ndili ndi kapu yamadzi ndi chakudya chilichonse. Mwanjira imeneyi, sindiyenera kukumbukira madzi padera - chakudya changa chowerengera nthawi yomweyo chimakumbutsanso madzi.
• Kodi mukugona mokwanira? Kugona kumakhala kovuta kwambiri, makamaka ngati nkhawa ili pamwamba. Ndakhala ndikugwiritsa ntchito podcast Tulo Ndi Ine kuti ndikhale chete. Koma kwenikweni, simungalakwitse ndikutsitsimutsa mwachangu ukhondo wa kugona.

Ndipo ngati mukupeza kuti mwapanikizika ndikukhazikika masana ndipo simukudziwa choti muchite? Mafunso awa ndi opulumutsa (aike chizindikiro!).

2. Ndimadzipanikiza kuti ndipite panja

Ngati muli ndi OCD - makamaka ngati muli ndi zizolowezi zodzipatula - zingakhale zokopa kwambiri "kuthana" ndi nkhawa yanu posapita panja.

Komabe, izi zitha kuwononga thanzi lanu lam'mutu, komanso zitha kulimbikitsa njira zopewera kuthana ndi mavuto zomwe zitha kukulitsa nkhawa zanu pakapita nthawi.

Malingana ngati mungasunge mtunda wa 6 pakati panu ndi ena, ndibwino kuyenda mozungulira dera lanu.

Kuyesera kuphatikiza nthawi yochuluka panja kwakhala kovuta kwa ine (ndakhala ndikukumana ndi agoraphobia m'mbuyomu), koma lakhala batani lofunika kwambiri "lobwezeretsanso" ubongo wanga komabe.

Kudzipatula sikungakhale yankho mukamalimbana ndi thanzi lanu lamisala. Chifukwa chake ngati kuli kotheka, pangani nthawi yopumira mpweya wabwino, ngakhale simungapite patali kwambiri.

3. Ndimaika patsogolo kukhala wolumikizidwa ndi 'kudziwa'

Izi ndiye zovuta kwambiri pamndandanda wanga. Ndimagwira ntchito pakampani yofalitsa nkhani zazaumoyo, chifukwa chake kudziwitsidwa za COVID-19 pamlingo wina ndi gawo limodzi la ntchito yanga.

Komabe, kusunga "zaposachedwa" mwachangu kunandikakamiza - nthawi ina, ndimayang'ana nkhokwe yapadziko lonse yamilandu yotsimikizika kangapo patsiku ... zomwe sizimandithandiza kapena ubongo wanga wovuta.

Ndikudziwa moyenera kuti sindikusowa kuti ndiyang'ane nkhani kapena kuwunika zizindikiritso nthawi zambiri OCD yanga imandipangitsa kuti ndizimvera (kapena kulikonse pafupi nayo). Koma monga china chilichonse chokakamiza, kumakhala kovuta kupewa.

Ichi ndichifukwa chake ndimayesetsa kukhazikitsa malire pazomwe ndimachita zokambiranazo komanso kangati.

M'malo moyang'anitsitsa kutentha kwanga kapena nkhani zaposachedwa, ndasintha chidwi changa kuti ndikhale wolumikizana ndi anthu omwe ndimawakonda. Kodi ndingathe kujambula uthenga wavidiyo m'malo mwa wokondedwa m'malo mwake? Mwinamwake ndingathe kukhazikitsa phwando la Netflix ndi bestie kuti ndikhale wotanganidwa.

Ndidziwitsanso okondedwa anga ndikamalimbana ndi nkhani, ndipo ndikudzipereka kuti ndiwalole "atenge maulamuliro."

Ndikukhulupirira kuti ngati pali chidziwitso chatsopano chomwe ndiyenera kudziwa, pali anthu omwe adzafikire ndikundiuza.

4. Sindiika malamulo

Ngati OCD wanga anali ndi njira yake, timavala magolovesi nthawi zonse, osapumira mpweya wofanana ndi wina aliyense, ndipo osatuluka mnyumbayo kwa zaka ziwiri zotsatira.

Chibwenzi changa chikapita kugolosale, tinkakhala nawo atavala suti ya hazmat, ndipo monga chenjezo lowonjezera, tinkadzaza dziwe losambirira ndi mankhwala opha tizilombo ndipo tigona mmenemo usiku uliwonse.

Koma ndichifukwa chake OCD sakupanga malamulo ozungulira pano. M'malo mwake, ndimamatira ku:

• Yesetsani kutalikirana ndi anthu ena, zomwe zikutanthauza kukhala ndi malo okwana 6 pakati panu ndi ena.
• Pewani misonkhano yayikulu komanso maulendo osafunikira komwe kachilombo kangathe kufalikira.
• Sambani m'manja ndi sopo ndi madzi ofunda kwa masekondi 20 mutakhala pagulu, kapena mutapumira pamphuno, kutsokomola, kapena kuyetsemula.
• Kuyeretsa ndi kupha tizilombo toyambitsa matenda kumakhudza pafupipafupi kamodzi patsiku (matebulo, zopindika pachitseko, masinthidwe oyendera, ma tebulo, ma desiki, mafoni, zimbudzi, mipope, ma sinki).

Chinsinsi chake ndikutsatira malangizowa ndi palibe china. OCD kapena nkhawa ingafune kuti mupitirire malire, koma ndipamene mutha kugwera m'malo okakamiza.

Chifukwa chake ayi, pokhapokha mutangobwera kunyumba kuchokera ku sitolo kapena mwangoyetsemula kapena china chake, simuyenera kusamba m'manja kachiwiri.

Mofananamo, zimatha kukhala zokopa kusamba kangapo patsiku ndikutsuka nyumba yanu yonse… koma mumatha kukulitsa nkhawa mukakhala owonera zaukhondo.

Kupukuta tizilombo toyambitsa matenda komwe kumakhudza malo omwe mumakhudza nthawi zambiri kumakhala kokwanira pokhala osamala.

Kumbukirani kuti OCD imasokoneza thanzi lanu, komanso, motero, kulingalira ndikofunikira kuti mukhalebe athanzi.

5. Ndikuvomereza kuti nditha kudwaladwala

OCD sakonda kusatsimikizika. Koma chowonadi ndichakuti, zambiri zomwe timakumana nazo pamoyo sizikudziwikiratu - ndipo kachilomboka si kamodzinso. Mutha kutenga chilichonse chomwe mungachite, ndipo mwina mutha kudwala popanda cholakwa chanu.

Ndimayesetsa kuvomereza izi tsiku lililonse.

Ndaphunzira kuti kuvomereza kwambiri kusatsimikizika, monga zosasangalatsa momwe zingakhalire, ndiye chitetezo changa chabwino chotsutsana ndi kutengeka. Pankhani ya COVID-19, ndikudziwa kuti pali zochepa zokha zomwe ndingachite kuti ndikhale wathanzi.

Njira imodzi yabwino yolimbikitsira thanzi lathu ndikuchepetsa nkhawa. Ndipo ndikakhala pansi ndikumva kusatsimikizika? Ndimadzikumbutsa kuti nthawi iliyonse ndikamayesa OCD wanga, ndikudzipatsa ndekha mwayi wokhala wathanzi, wolunjika, komanso wokonzeka.

Ndipo mukamaganizira za izi, kugwira ntchitoyi kudzandipindulira kwa nthawi yayitali m'njira yomwe suti ya hazmat sinadzakhalepo. Kungonena.

Sam Dylan Finch ndi mkonzi, wolemba, komanso waluso pazama digito ku San Francisco Bay Area. Ndiye mkonzi wamkulu wa matenda amisala & matenda ku Healthline. Pezani iye pa Twitter ndipoInstagram, ndipo phunzirani zambiri ku SamDylanFinch.com.