Kukhumudwa Pambuyo pa Kutayika Kwa Ntchito: Ziwerengero ndi Momwe Mungapirire

Zamkati

• Ziwerengero
• Kulimbana ndi kutha kwa ntchito
• Chidziwitso chapadera chokhudza makolo okhala kunyumba
• Zizindikiro zakukhumudwa ntchito ikatha
• Kuzindikira kwa MDD
• Chithandizo cha MDD
• Kupewa kudzipha

Kwa anthu ambiri, kutaya ntchito sikutanthauza kungotaya ndalama ndi zabwino zokha, komanso kutayika kwa umunthu.

Ntchito zopitilira 20 miliyoni zidatayika ku America mu Epulo watha, makamaka chifukwa cha mliri wa COVID-19. Anthu ambiri aku America akukumana ndi kutaya ntchito mosayembekezeka kwa nthawi yoyamba.

Kutaya ntchito kwa anthu ku United States - dziko lomwe anthu ambiri amagwira ntchito komanso kudzidalira mosinthana - nthawi zambiri kumayambitsa kukhumudwa ndi kutayika kapena kukulitsa zizindikilo zakukhumudwa.

Ngati mwataya ntchito ndipo mukukumana ndi nkhawa komanso nkhawa, dziwani kuti simuli nokha ndipo thandizo lilipo.

Ziwerengero

Mukakhala kuti mukusowa ntchito ku United States, ndizotheka kuti munene zofooka zamisala, malinga ndi kafukufuku wa Gallup wa 2014.

Kafukufukuyu adapezanso kuti m'modzi mwa anthu asanu aku America wopanda ntchito kwa chaka chimodzi kapena kupitilira apo akuti adakhalapo kapena pakadali pano akuchiritsidwa pakukhumudwa.

Izi zikuwonjezeka kawiri kuchuluka kwa kukhumudwa pakati pa omwe akhala opanda ntchito kwa masabata ochepera asanu.

Malinga ndi kafukufuku wa 2019 wofalitsidwa mu Journal of Occupational Health Psychology, anthu omwe sagwira ntchito amataya mwayi wopeza mwayi wopeza ntchito monga nthawi, kucheza ndi anthu, komanso udindo, zomwe zimapangitsa kukhumudwa.

Kusintha kwakukula kwa chuma cha gig ndi ntchito kumapangitsa mabanja ambiri omwe amalandila ndalama zochepa pantchito.

Pafupifupi theka la mabanjawa adakumana ndi ntchito kapena kutaya malipiro m'miyezi yoyamba ya mliri wa COVID-19 wokha.

Kulimbana ndi kutha kwa ntchito

Zimakhala zachilendo kumva chisoni kutha kwa ntchito. Ndikofunika kukumbukira, komabe, kuti ntchito yanu si chizindikiritso chanu.

Kupatula kudzidalira kwanu pantchito ndikofunikira kwambiri ku United States, komwe kusokonekera kwa ntchito kwakhala kukuwonjezeka kwazaka zopitilira makumi atatu.

Magawo achisoni atachotsedwa ntchito ndi ofanana ndi zitsanzo zakukhudzidwa kwakumva zakufa komwe Dr. Elizabeth Kubler-Ross adalemba ndikufotokoza m'buku lake "On Death and Dying."

Magawo ofunikira awa ndi awa:

• mantha ndi kukana
• mkwiyo
• kukambirana
• kukhumudwa
• kuvomereza ndikupitirira

Ndikofunikira makamaka kwa aliyense amene posachedwapa wakumana ndi ulova kuti azindikire kuti sali okha.

Ndikofunikanso kuwalimbikitsa kuti apeze thandizo kuchokera kwa:

• abwenzi ndi abale
• mlangizi kapena wothandizira
• gulu lothandizira

Chidziwitso chapadera chokhudza makolo okhala kunyumba

Pambuyo pa kutayika kwa ntchito, mutha kukhala ndi mwayi wokhala kholo lakunyumba pomwe mnzanu ndiye amene amapeza ndalama zambiri. Izi zitha kubweretsa kudzimva kukhala osungulumwa kapena kudziona kuti ndiwe wopanda pake.

Yankho labwino kwambiri lingakhale kulumikizana ndi ena omwe ali mumikhalidwe yofananayo.

A Joshua Coleman, omwe ndi tcheyamani wa Council on Contemporary Families ku Oakland, California, amalimbikitsa kulowa nawo gulu lothandizira makolo kunyumba.

Ngati ndinu bambo watsopano wokhala wosamalira anthu kunyumba, National At-Home Dad Network ingakuthandizeni kupeza magulu othandizira pafupi nanu.

Zizindikiro zakukhumudwa ntchito ikatha

Ngati mwangotaya kumene ntchito, mutha kukhala pachiwopsezo chachikulu chodwala matenda ovutika maganizo (MDD), vuto lalikulu lomwe limafuna chithandizo.

Malinga ndi Anxcare and Depression Association of America, chaka chilichonse pafupifupi 6.7 peresenti ya akuluakulu aku US amakumana ndi MDD, azaka zoyambira 32.

Ngati mukukumana ndi MDD, zingakhale zovuta kulingalira njira yabwino yothetsera mavuto anu pantchito. Zizindikiro za MDD ndizo:

• kudzimva wopanda pake, kudzida, kapena kudziimba mlandu
• kumva kusowa chochita kapena chiyembekezo
• kutopa kapena kusowa mphamvu kwakanthawi
• kupsa mtima
• zovuta kukhazikika
• kutaya chidwi ndi zinthu zomwe zimasangalatsa kamodzi, monga zosangalatsa kapena kugonana
• kusowa tulo kapena hypersomnia (kugona kwambiri)
• kudzipatula pagulu
• kusintha kwa kudya ndi kulemera kofanana kapena kuchepa
• malingaliro ofuna kudzipha kapena machitidwe

Pazovuta kwambiri, anthu amatha kukhala ndi zisonyezo zama psychotic monga zonyenga komanso kuyerekezera zinthu m'maganizo.

Kuzindikira kwa MDD

Palibe mayeso amodzi kuti mupeze kukhumudwa. Komabe, pali mayesero omwe angawononge.

Wopereka chithandizo chamankhwala amatha kudziwa ngati ali ndi zodandaula komanso kuwunika.

Amatha kukufunsani zamatenda anu ndikupemphani mbiri yazachipatala. Mafunso amafunsidwa nthawi zambiri kuti athandize kudziwa kukula kwa kukhumudwako.

Zofunikira pakudziwika kwa MDD ndikuphatikizanso kukumana ndi zizindikilo zingapo kwakanthawi komwe sikungachitike chifukwa china. Zizindikirozi zimatha kusokoneza moyo watsiku ndi tsiku ndikupangitsa mavuto akulu.

Chithandizo cha MDD

Mankhwala a MDD amaphatikizapo:

• mankhwala opatsirana pogonana
• kulankhula mankhwala
• kuphatikiza mankhwala opatsirana pogonana komanso chithandizo chamankhwala

Mankhwala ochepetsa nkhawa amatha kuphatikiza ma serotonin reuptake inhibitors (SSRIs), omwe amayesa kukulitsa kuchuluka kwa serotonin muubongo.

Ngati pali zizindikiro za psychosis, mankhwala a anti-psychotic amatha kupatsidwa.

Chidziwitso chamakhalidwe (CBT) ndi mtundu wamankhwala olankhula omwe amaphatikiza chithandizo chamaganizidwe ndi machitidwe amachitidwe.

Chithandizochi chimaphatikizapo kuthana ndi momwe mumamvera, malingaliro, ndi machitidwe anu kuti mupeze njira zabwino zothanirana ndi kupsinjika.

Palinso njira zingapo zopanda mtengo kapena zotsika mtengo zokuthandizani kuthana ndi zofooka. Zitsanzo zina ndi izi:

• kukhazikitsa chizolowezi chatsiku ndi tsiku kukuthandizani kuti muzitha kuwongolera moyo wanu
• Kukhazikitsa zolinga zabwino zokuthandizani kukulimbikitsani
• kulemba mu nyuzipepala kuti mufotokozere zakukhosi kwanu moyenera
• kujowina magulu othandizira kuti mugawane zakukhosi kwanu ndikudziwitsanso ena omwe akulimbana ndi kukhumudwa
• kukhalabe achangu kuti muchepetse kupsinjika

Nthawi zina, kuchita masewera olimbitsa thupi nthawi zonse kwawonetsedwa kuti ndi othandiza ngati mankhwala. Itha kuwonjezera milingo ya serotonin ndi dopamine muubongo ndipo imakulitsa chisangalalo.

Kupewa kudzipha

Mavuto amisala chifukwa chosowa ntchito nthawi zina amabweretsa malingaliro ofuna kudzipha.

Malinga ndi lipoti la 2015 lofalitsidwa mu The Lancet, chiopsezo chodzipha chifukwa cha ntchito yomwe yatayika chinawonjezeka ndi 20 mpaka 30 peresenti panthawi yophunzira, ndipo kutayika kwa ntchito panthawi yazachuma kudakulitsanso zovuta zomwe zidachitika.

Ngati mukuganiza kuti wina ali pachiwopsezo chodzivulaza kapena kukhumudwitsa wina:

• itanani 911 kapena nambala yanu yadzidzidzi yakomweko.
• khalani ndi munthuyo mpaka thandizo litafika.
• chotsani mfuti, mipeni, mankhwala, kapena zinthu zina zomwe zitha kuvulaza.
• mverani, koma osaweruza, kutsutsana, kuopseza, kapena kufuula.

Ngati mukuganiza kuti wina akufuna kudzipha kapena ngati mukufuna kudzipha nokha, lemberani 911, pitani kuchipatala mwadzidzidzi, kapena itanani Suicide Prevention Lifeline pa 1-800-273-TALK (8255), maola 24 patsiku , Masiku 7 pa sabata.

Magwero: National Suicide Prevention Lifeline and Substance Abuse and Mental Health Services Administration