Kukhumudwa M'mawa: Kodi Ndi Chiyani komanso Momwe Mungachiritse

Zamkati

• Zomwe zimayambitsa kukhumudwa m'mawa
• Zizindikiro za kukhumudwa m'mawa
• Kuzindikira kukhumudwa m'mawa
• Chithandizo cha kukhumudwa m'mawa
• Mankhwala
• Kulankhula chithandizo
• Mankhwala owala
• Mankhwala a electroconvulsive (ECT)
• Zomwe mungachite
• Lankhulani ndi dokotala wanu

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kodi kukhumudwa m'mawa ndi chiyani?

Matenda okhumudwa m'mawa ndi chizindikiro chomwe anthu ena omwe ali ndi vuto lalikulu lachisoni amakumana nacho. Ndi kupsinjika kwa m'mawa, mutha kukhala ndi zizindikilo zowopsa zam'mawa m'mawa kuposa masana kapena madzulo. Zizindikirozi zimatha kukhala kukhumudwa kwakukulu, kukhumudwa, mkwiyo, komanso kutopa.

Matenda okhumudwa m'mawa amadziwikanso monga kusintha kosiyanasiyana kwa zipsinjo zakusokonekera kapena kusintha kwakanthawi kwakusintha. Ndizosiyana ndi vuto lakunyengo, lomwe limakhudzana ndikusintha kwa nyengo. Akatswiri ankakonda kuganizira kupsinjika kwa m'mawa ngati chithandizo chamankhwala chokha, koma tsopano akuwona kuti ndi chimodzi mwazizindikiro zambiri zakukhumudwa.

Zomwe zimayambitsa kukhumudwa m'mawa

Kafukufuku wa 2013 adapeza kuti anthu omwe ali ndi nkhawa nthawi zambiri amasokoneza mayendedwe azizungulira. Kusokonezeka kumeneku ndi chimodzi mwazomwe zimayambitsa kukhumudwa m'mawa.

Thupi lanu limayenda pa ola la mkati la maola 24 lomwe limakupangitsani kuti muzitha kugona usiku komanso kukhala maso komanso tcheru masana. Kuzungulira kumeneku komwe kumadzetsa kugona kumatchedwa rhythm ya circadian.

Rhythm ya circadian, kapena wotchi yamthupi, imayendetsa chilichonse kuyambira kugunda kwa mtima mpaka kutentha thupi. Zimakhudzanso mphamvu, kulingalira, kukhala tcheru, komanso kusinthasintha. Malingaliro a tsiku ndi tsiku amakuthandizani kukhala osakhazikika komanso kukhala athanzi.

Malingaliro a mahomoni ena, monga cortisol ndi melatonin, amathandiza thupi lanu kukonzekera zochitika zina. Mwachitsanzo, thupi lanu limapanga cortisol dzuwa likatuluka. Hormone iyi imakupatsani mphamvu kuti muthe kukhala achangu komanso atcheru masana. Dzuwa likalowa, thupi lanu limatulutsa melatonin. Hormone yomwe imakupangitsani kugona.

Nyimbozi zikasokonekera, thupi lanu limayamba kupanga mahomoni nthawi yolakwika yamasana. Izi zitha kusokoneza thanzi lanu komanso thanzi lanu. Mwachitsanzo, thupi lanu likamapanga melatonin masana, mumatha kumva kutopa kwambiri komanso kukwiya.

Zizindikiro za kukhumudwa m'mawa

Anthu omwe ali ndi vuto la kukhumudwa m'mawa amakhala ndi zizindikilo zowopsa m'mawa, monga kumva chisoni komanso kumva chisoni. Komabe, amamva bwino pakapita tsiku. Zizindikiro zimaphatikizapo:

• kuvuta kudzuka ndi kudzuka m'mawa
• kusowa kwakukulu kwa mphamvu mukamayamba tsiku lanu
• zovuta kukumana ndi ntchito zosavuta, monga kusamba kapena kupanga khofi
• kugwira ntchito mochedwa kapena kuzindikira ("kuganiza kudzera mu chifunga")
• kusasamala kapena kusasamala
• kukwiya kwambiri kapena kukhumudwa
• kusakhala ndi chidwi ndi zinthu zomwe zimakondweretsa kamodzi
• Kudzimva wachabechabe
• kusintha kwa njala (nthawi zambiri kumadya mopitirira muyeso)
• hypersomnia (kugona nthawi yayitali kuposa yachibadwa)

Kuzindikira kukhumudwa m'mawa

Chifukwa kukhumudwa kwam'mawa sikutanthauzira kosiyana ndi kukhumudwa, kulibe njira yake yodziwira. Izi zikutanthauza kuti palibe zizindikiro zomwe dokotala angayang'ane kuti adziwe ngati muli nazo. Komabe, kuti mudziwe ngati muli ndi vuto la m'mawa, dokotala kapena wothandizira adzakufunsani za momwe mumagonera komanso momwe mumasinthira tsiku lonse. Angakufunseni mafunso monga:

• Kodi matenda anu amakula m'mawa kapena madzulo?
• Kodi mumavutika kudzuka pabedi kapena kuyamba m'mawa?
• Kodi malingaliro anu amasintha modabwitsa masana?
• Kodi mumavutika kuyang'ana kwambiri kuposa masiku onse?
• Kodi mumasangalala ndi zinthu zomwe mumakonda?
• Kodi machitidwe anu atsiku ndi tsiku asintha posachedwa?
• Nchiyani, ngati chilipo, chomwe chimakusangalatsani?

Chithandizo cha kukhumudwa m'mawa

Nawa ena mwa mankhwala omwe angathandize kuchepetsa kukhumudwa m'mawa.

Mankhwala

Mosiyana ndi zizindikilo zina za kukhumudwa, kukhumudwa m'mawa sikumayankha bwino posankha serotonin reuptake inhibitors (SSRIs). Ma SSRIs amatchulidwa kuti antidepressants omwe angathandize kuchepetsa zizindikilo za kukhumudwa kwakukulu.

Komabe, serotonin-norepinephrine reuptake inhibitors (SNRIs) monga venlafaxine (Effexor) itha kukhala yothandiza kwa anthu omwe ali ndi vuto la m'mawa.

Kulankhula chithandizo

Njira zochiritsira zolankhula - monga chithandizo chothandizirana, chithandizo chazidziwitso, komanso psychotherapy - zitha kuthandizanso kukhumudwa kwam'mawa.Mankhwala ndi chithandizo chothandizira kulankhula ndizothandiza makamaka akaphatikizidwa.

Mankhwalawa atha kukuthandizani kuthana ndi zovuta zilizonse zomwe zingayambitse kukhumudwa kwanu ndikupangitsa kuti zizindikilo zanu zizikula. Nkhani zingaphatikizepo kusamvana pachibwenzi, mavuto kuntchito, kapena malingaliro olakwika.

Mankhwala owala

Mankhwala owala, omwe amadziwikanso kuti kuwala kwa kuwala kapena phototherapy, amathanso kuthandizira anthu omwe ali ndi vuto la m'mawa. Ndi mtundu uwu wamankhwala, mumakhala kapena kugwira ntchito pafupi ndi bokosi lazithandizo zochepa. Bokosilo limatulutsa kuwala kowala komwe kumatsanzira kuwala kwakunja kwakunja.

Kuwonetsedwa kwa kuwala kumakhulupirira kuti kumakhudza maubongo am'magazi olumikizidwa ndi kusintha kwa zinthu. Ngakhale amadziwika kuti ndi chithandizo chazovuta zakunyengo, anthu ena omwe ali ndi vuto la kupsinjika akhoza kupeza njirayi kukhala yothandiza.

Mankhwala a electroconvulsive (ECT)

ECT ingakhalenso mankhwala othandiza. Ndi njirayi, mafunde amagetsi amapitilira muubongo kuti ayambitse mwadala. Chithandizochi chikuwoneka kuti chimapangitsa kusintha kwa kapangidwe kake kaubongo komwe kumatha kusintha zizindikiro zakukhumudwa.

ECT ndi mankhwala otetezeka bwino omwe amachitidwa pansi pa anesthesia wamba, zomwe zikutanthauza kuti mukugona panthawiyi. Mphamvu zamagetsi zimaperekedwa mosamala kuti zikwaniritse bwino ndi zoopsa zochepa kwambiri.

Zomwe mungachite

Kuphatikiza pa mankhwalawa, kusintha pang'ono magonedwe anu kungathandize. Kusintha kumeneku kumatha kuthandizira kugwirizanitsa kugona kwanu / kugona kwanu ndi thupi lanu ndikuchepetsa zizindikiritso zam'mawa. Yesani:

• kugona ndi kudzuka nthawi yofanana tsiku lililonse
• kudya chakudya nthawi zonse
• osapewa kugona pang'ono
• kupanga malo omwe amalimbikitsa kugona, monga chipinda chamdima, chamtendere, chozizira
• kupewa zinthu zomwe zingalepheretse kugona mokwanira usiku, monga caffeine, mowa, ndi fodya
• kuchita masewera olimbitsa thupi nthawi zambiri, koma kupewa kuchita masewera olimbitsa thupi kwa maola 4 musanagone

Kuchita izi kungakuthandizeni kukhazikika kwazomwe mumachita kuti thupi lanu lipange mahomoni oyenera nthawi yoyenera. Ndipo izi ziyenera kuthandizira kusintha malingaliro anu ndi zizindikiritso zina.

Lankhulani ndi dokotala wanu

Monga zizindikilo zina za kukhumudwa, kupsinjika kwa m'mawa kumatha kuchiritsidwa. Ngati mukuganiza kuti muli ndi vuto la m'mawa, lankhulani ndi dokotala wanu. Amatha kuyankhula nanu zamatenda anu ndikupatseni dongosolo lamankhwala lomwe lingakuthandizeni.