Kumvetsetsa Kusiyanitsa Pakati pa Zowonera ndi Zokakamiza
Zamkati
- Kodi obsessions ndi chiyani?
- Zochitika zokhudzana ndi kuipitsidwa
- Zowonera zamakhalidwe oyipa
- Malingaliro akulephera kuwongolera kapena kuchita zomwe mukufuna
- Zomwe zimawononga mwangozi
- Kuwona zakusowa zinthu mwadongosolo kapena mwangwiro
- Zilankhulo
- Kodi kukakamizidwa ndi chiyani?
- Kuwona zokakamiza
- Kukakamizidwa kwamaganizidwe
- Kukonza zokakamiza
- Kubwereza kapena kukonza zokakamiza
- Kodi zovuta komanso zokakamiza zimawoneka bwanji pamodzi?
- Kodi zovuta zimatha kupezeka popanda kukakamizidwa?
- Nthawi yoti mupemphe thandizo
Matenda osokoneza bongo (OCD) amaphatikizapo kupitilizabe, kukhumbira kosafunikira komanso kukakamizidwa.
Ndi OCD, malingaliro okonda chidwi nthawi zambiri amayamba kuchitapo kanthu mokakamiza kuti athetse malingaliro ndikuchepetsa nkhawa. Koma izi nthawi zambiri zimangopereka mpumulo wa kanthawi kochepa ndipo sizipangitsa kuti chidwi chizichoka.
Zowonera komanso kukakamizidwa kumatha kukhala njira yovuta kuimitsa. Nthawi yomwe mumathera pazokakamiza imatha kuyamba kutenga tsiku lanu lambiri kwakuti zimakuvutani kuchita china chilichonse. Izi zitha kukhudza sukulu yanu, ntchito yanu, kapena moyo wanu, zomwe zingayambitse mavuto ena.
Werengani kuti mupeze zambiri zamakakamizo ndikukakamizidwa, kuphatikiza zitsanzo za momwe zimachitikira limodzi kwa wina komanso zomwe zingathandize kukambirana ndi akatswiri azaumoyo.
Kodi obsessions ndi chiyani?
Malingaliro owonera amatha kusokoneza moyo wanu watsiku ndi tsiku, kukukhumudwitsani ndikupangitsa kuti zikhale zovuta kuchita zinthu zomwe mukufuna kuchita. Ngakhale mutakhala kuti simukudziwa zenizeni ndipo mukudziwa kuti simudzachitapo kanthu, mutha kukhalabe ndi nkhawa ndikudandaula akhoza chitani pa iwo. Zotsatira zake, mutha kuyesa kupewa chilichonse chomwe chimayambitsa izi.
Pali mitundu yambiri ya zotengeka, ndipo ndizofala kukumana ndi mitundu yoposa imodzi. Zizindikiro zimadalira mtunduwo.
Nazi zina mwa mitu yodziwika.
Zochitika zokhudzana ndi kuipitsidwa
Kutengeka uku kumaphatikizapo malingaliro ndi nkhawa pazinthu zomwe zingakupangitseni kudetsa kapena kudwala, monga:
- matope ndi dothi
- madzi amthupi
- radiation, kuipitsa, kapena zoopsa zina zachilengedwe
- majeremusi ndi matenda
- zinthu zakupha zapakhomo (zotsukira, zotsekemera, ndi zina)
Zowonera zamakhalidwe oyipa
Izi zimatha kubwera ngati zithunzi kapena zolimbikitsa. Amatha kukhumudwitsa kwambiri, chifukwa mukudziwa kuti simukufuna kuchitapo kanthu. Zitha kuphatikizira:
- malingaliro olaula okhudzana ndi achibale, ana, kapena chilichonse chogonana kapena chovulaza
- malingaliro osafunikira pamakhalidwe ogonana omwe mulibe chidwi nawo
- kuda nkhawa zachiwawa kwa ena
- kuopa kuchita mwano kapena nkhawa zomwe mwakhumudwitsa Mulungu (kusazindikira)
- amawopa kuti machitidwe wamba ndi olakwika kapena amakhalidwe oipa
Ndikofunika kukumbukira kuti kukhala ndi malingaliro amtundu woterewu sikukutanthauza kuti mudzachitapo kanthu. Chimodzi mwa zomwe zimawapangitsa kukhala ovuta kwambiri ndikuti inu sindikufuna kuti achitepo kanthu pa iwo.
Malingaliro akulephera kuwongolera kapena kuchita zomwe mukufuna
Si zachilendo kudandaula kuti mumachita zinthu mopupuluma kapena malingaliro olowerera. Mwachitsanzo, mutha kuda nkhawa za:
- kudzivulaza iwe kapena munthu wina
- kuba kapena kuphwanya malamulo ena
- kukhala ndi malankhulidwe achipongwe, amwano, kapena zotukwana
- kuchita zithunzi zosafunikira kapena malingaliro olowerera
Apanso, kukhala ndi zotengeka izi sizitanthauza kuti mudzachitapo kanthu.
Zomwe zimawononga mwangozi
Ndikutengeka kotereku, mutha kuda nkhawa kuti mungayambitse ngozi kapena tsoka. Zitsanzo zina ndi izi:
- poyizoni wina pogwiritsa ntchito zosakaniza kapena mwangozi kuphatikiza mankhwala owopsa akamaphika
- kugunda mwangozi munthu kapena nyama poyendetsa
- kusiya mwadala chofufutira kapena chinthu china cholumikizidwa ndikupanga moto
- kuyiwala kutseka nyumba yanu kapena ofesi, yomwe ikhoza kubedwa chifukwa cha izi
Kuwona zakusowa zinthu mwadongosolo kapena mwangwiro
Kutengeka mtima kotereku kumangopitilira pamakhalidwe ofuna kukhala angwiro. M'malo mokhala wokhutira ndi zinthu zaukhondo kapena zosakanikirana, mungamve kukwiya kwambiri pamene china chake chatsekedwa pang'ono ndikufunika kusintha mpaka chitakhala "choyenera."
Zizindikiro zina ndizo:
- kuwopa kuti muyiwala, kapena kuti mwaiwala, china chake chofunikira
- Kusowa zinthu kapena mipando kuti ikumane ndi malangizo kapena kukhala mwadongosolo linalake
- zinthu zofunika (zakudya, zinthu mozungulira nyumba yanu, ndi zina) kuti zikhale zofanana kapena zofanana
- kudandaula za kutaya zinthu ngati zili zofunika kapena mungazifune mtsogolo
Zilankhulo
Pokambirana mwamwayi, anthu nthawi zambiri amagwiritsa ntchito mawu oti "kutengeka" kutanthauza chinthu chomwe alidi, kwenikweni monga. Koma potengera OCD ndi zochitika zina, kutengeka sikungosangalatsa.
Kunena zinthu monga, "Ndimakonda kwambiri zolemba zaupandu," kapena kuyankhula za "chidwi" cha mpira kumatha kuchepetsa zokumana nazo za anthu omwe amakhala ndi OCD ndi zina zokhudzana nazo ndikupangitsa chisokonezo pazomwe izi zimakhudzadi.
Kodi kukakamizidwa ndi chiyani?
Zokakamiza zimatanthawuza kuyankha kwamaganizidwe kapena thupi kapena zizolowezi zotengeka. Mutha kuwona kufunika kobwereza machitidwe awa mobwerezabwereza ngakhale simukufuna kuti muzichita. Izi zimatha kutenga maola ochuluka tsiku lanu.
Kuchita izi mokakamizidwa kumabweretsa chisangalalo ku kutengeka, koma kumverera kumeneku kumakhala kwakanthawi.
Nthawi zina kukakamizidwa kumafanana ndipo kumafunikira kukhumba. Mwachitsanzo, mungayang'ane, kutsegula, ndi kutsegula chitseko chanu chakumaso kasanu ndi kawiri musananyamuke kuti musalowe.
Koma nthawi zina, atha kukhala osagwirizana kwathunthu. Mwachitsanzo, mutha kujambula khoma linalake musanatuluke m'nyumba chifukwa mukuwona kuti zimathandiza kupewa ngozi yapamsewu mukamapita kuntchito.
Monga kutengeka, zokakamiza nthawi zambiri zimakwaniritsidwa m'magulu akulu akulu.
Kuwona zokakamiza
Zokakamiza zokhudzana ndi kuwona zitha kukhala:
- kuwonetsetsa kuti simunavulaze kapena simungapweteke aliyense - mwachitsanzo, pobisalira mipeni kapena kubweretsanso njira zoyendetsa
- kuonetsetsa kuti simudzivulaza
- kupitiliza ntchito yanu mobwerezabwereza kuti mutsimikizire kuti simunalakwitse
- kuwonetsetsa kuti zipangizo zizimitsidwa
- kuwonetsetsa kuti zitseko ndi mawindo zakhoma
- kuwunika thupi lanu kuti muwonetsetse kuti mulibe zizindikiro zakuthupi
Kukakamizidwa kwamaganizidwe
Miyambo yamaganizidwe kapena malingaliro nthawi zambiri imaphatikizapo:
- kupemphera
- kuwerengera nambala inayake
- kubwereza mawu kapena manambala munjira inayake kapena kangapo
- kuwerengera kapena kupanga mindandanda yantchito kapena zochita
- kuwunika kapena kupitilira zochitika kapena zokambirana zomwe zachitika
- kutsitsimula kapena kuchotsa mawu kapena chithunzi cholakwika powasinthira ndi mawu abwino
Kukonza zokakamiza
Kukakamizidwa kumeneku kumatha kuphatikizira kuyeretsa malo anu kapena thupi lanu, monga:
- kusamba m'manja kangapo
- kupewa kukhudza zinthu zinazake kapena anthu kuti ateteze kuipitsidwa
- osowa kutsatira mwambo wina wosambitsa
- kutsatira miyambo yaukhondo yomwe anthu ambiri angaganize kuti ndiyopitirira muyeso
- kuyeretsa nyumba, malo antchito, kapena madera ena mobwerezabwereza kapena kangapo
Kubwereza kapena kukonza zokakamiza
Zokakamiza izi zitha kuphatikizira kuchita zinthu kangapo kapena mpaka china chake chitawoneka bwino. Mwachitsanzo:
- kuchita china chake kangapo
- zogwira ziwalo za thupi lanu kangapo kapena mwatsatanetsatane
- pogogoda kapena kugwira zinthu mukamalowa ndikutuluka mchipinda
- kutembenuzira chinthu china mbali imodzi
- kukonza zinthu mwatsatanetsatane
- kupanga kusuntha kwa thupi, monga kuphethira, nthawi zingapo
Zokakamiza zina zitha kuphatikizira:
- kufunafuna kulimbikitsidwa ndi abwenzi, abale, kapena achipembedzo
- kudzimva wokakamizidwa kuti avomereze zochitika zina mobwerezabwereza
- kupewa zoyambitsa kapena chilichonse chomwe chingayambitse kukakamizidwa
Kodi zovuta komanso zokakamiza zimawoneka bwanji pamodzi?
Mwambiri, anthu ambiri omwe ali ndi OCD amakhala ndi lingaliro lotengeka, kenako amakakamizika kuchitapo kanthu (kukakamizidwa) kuti athetse nkhawa kapena kupsinjika komwe kumadza chifukwa chakukonda.
Kutengeka ndi kukakamizidwa kumatha kukhala ndi ubale wina ndi mnzake, koma sizikhala choncho nthawi zonse.
Nazi zitsanzo za momwe kukhumbira komanso kukakamizidwa kumawonekera m'moyo weniweni. Ingokumbukirani kuti anthu amakumana ndi OCD ndi matenda ena amisala m'njira zosiyanasiyana. Ngakhale sizokwanira, tebulo ili ndikuthandizira kumvetsetsa kusiyanasiyana pakati pakukakamira komanso kukakamizidwa, komanso momwe zimakhudzirana.
| Kusamala | Kukakamizidwa |
| “Ndikudziwa kuti ndalunjika. Ndimakopeka ndi akazi. Ndili ndi bwenzi. Koma bwanji ngati ine ndili amakopeka ndi amuna? ” | Kusaka pa intaneti zithunzi za "amuna okongola" ndikuwona masamba azithunzi kuti muwone ngati angadzutse chilakolako. |
| “Bwanji mwana akasiya kupuma usiku?” | Kuyika alamu kuti izitha mphindi 30 zilizonse usiku kuti muwone mwanayo. |
| Kukhala ndi malingaliro olakwika okuvula zovala pakati pamsonkhano wantchito. | Kutchulira "chete" kumbuyo kwamaganizidwe nthawi iliyonse ganizo likamabwera mpaka kumatha. |
| “Ofesiyi yaipitsidwa. Ndikakhudza chilichonse, ndimadwala. " | Kusamba m'manja katatu, kwa mphindi mphindi iliyonse, nthawi iliyonse mukakhudza kapena kuganiza kuti mwakhudza china chake. |
| “Ndingatani ngati ndayiwala chinthu china chofunikira?” | Kufunika kusunga makalata, zidziwitso, kapena chikalata chilichonse, ngakhale atakhala achikale ndipo alibe ntchito. |
| "Abambo achita ngozi kuntchito ngati sindigwira phazi lililonse kumbuyo kwa mwendo uliwonse maulendo 12." | Pogogoda phazi lako mwendo wanu nthawi zingapo, ndipo kuyambira koyambirira ngati mukulakwitsa. |
| "Bwanji ngati ndikugwedeza gudumu ndikuyendetsa ndikumenya galimoto ina?" | Kumenya mutu wako kasanu ndi kawiri mbali iliyonse kuti uchotse ganizo nthawi iliyonse ikatuluka, ndikubwereza mwambowu kutsimikiza kuti ganizo silibwerera. |
| “Bwanji ngati ndagwira munthu mosayenera?” | Kuonetsetsa kuti mukuyenda kapena kukhala pafupi ndi munthu wina aliyense, posunthira pomwepo mukayandikira kwambiri, ndikufunsa pafupipafupi kuti, "Kodi izi zinali pafupi kwambiri? Kodi zinali zosayenera? ” |
| "Ndikayiwala kuvomereza tchimo langa limodzi, Mulungu andikwiyira." | Kulemba mindandanda yayitali yamakhalidwe omwe angakhale “olakwika” kapena ochimwa ndikupanga chivomerezo chatsopano kapena kupemphera nthawi iliyonse mukakumbukira chatsopano. |
| "Ndikayang'ana koloko ikadzasintha kuchokera ku 11:59 mpaka 12:00, dziko lidzatha." | Kutembenuza mawotchi onse, kupewa kuyang'ana wotchi iliyonse kapena foni pafupi ndi nthawiyo, ndikuwona kangapo kuti muwone kuti mawotchi atembenuka kapena kubisika, ngati zingachitike. |
| "Ndikapanda kupondereza gawo lililonse, bwenzi langa lidzachotsedwa ntchito." | Kupondereza pagawo lililonse lachitatu, ndikubwerera ndikubwereranso kuti mukhale otsimikiza. |
| Kukhala ndi malingaliro okopa akusowa kuti tinene mawu enieni. | Kunena mawu kwa aliyense amene mukumuwona, ngakhale mutayesetsa kulimbana ndi chidwi chochita zimenezo. |
| Kukhala ndi malingaliro olowerera poyika chala chanu mchikuta chamagetsi. | Kuphimba malo ogulitsira onse ndi zokutira pulasitiki ndikuwunika aliyense katatu nthawi iliyonse yomwe lingalirolo likubwera. |
| “Bwanji ngati ndili ndi chotupa?” | Kuyang'ana mwakuthupi ndi thupi lanu lonse ngati muli ndi zotupa kangapo patsiku kuti muwonetsetse kuti palibe amene adawonekera. |
Kodi zovuta zimatha kupezeka popanda kukakamizidwa?
Ngakhale timakonda kuganiza za kutengeka ndi kukakamizidwa malinga ndi OCD, pali kusiyana kwakanthawi kochepa kwa OCD komwe ena amatcha "O wangwiro." Dzinalo limachokera ku lingaliro loti limangotengera zokhumudwitsa zokha.
Akatswiri amakhulupirira kuti mtundu uwu umaphatikizaponso miyambo yokakamiza, kungoti miyambo imeneyi imawoneka yosiyana ndi zomwe amachita.
Pure O nthawi zambiri imakhudza malingaliro olakwika ndi zithunzi za:
- kudzivulaza nokha kapena anthu ena
- zogonana, makamaka omwe mumawaona ngati olakwika, achiwerewere, kapena ovulaza ena
- zamwano kapena zachipembedzo
- malingaliro osafunikira kapena osasangalatsa okondana ndi anthu ena
Mutha kuda nkhawa kuti mungachite izi kapena mutha kukhala ndi nthawi yambiri mukudandaula kuti zikupangitsani kukhala munthu woipa. Malingaliro awa atha kukhala gawo lokakamiza. Siziwoneka chabe komanso konkriti monga zokakamiza zomwe anthu amaganiza.
Zimakhalanso zachizolowezi kuthera nthawi yochuluka ndikutsata malingaliro kuti mumvetsetse ndikudzitsimikizira kuti simudzachitapo kanthu. Muthanso kupemphera kapena kubwereza mawu ena kuti muchotse chithunzi kapena lingaliro.
Ngakhale Diagnostic and Statistical Manual of Mental Disorders ikuvomereza kuti anthu atha kukhala ndi zizolowezi popanda kukakamizidwa komanso mosemphanitsa, O wangwiro sadziwika ngati matenda ofunikira.
Nthawi yoti mupemphe thandizo
Aliyense atha kukhala ndi malingaliro mwachidule, malingaliro obisalira, kapena zolimbikitsa zosatheka kuti achite ntchito inayake kapena kuchitapo kanthu. Mwambiri, kutengeka ndi kukakamizidwa kumangowonetsa OCD pamene:
- tengani gawo lalikulu la tsiku lanu
- ndi osafunika
- zimasokoneza moyo wanu komanso ubale wanu
Kumva kufunika kotsuka kwambiri chifukwa mumakonda kuyeretsa komanso ngati mawonekedwe a nyumba yoyera sikungakhale chizindikiro cha OCD, popeza mumakondwera ndi zochitikazo ndikunyadira chifukwa chake.
Chani akhoza onetsani OCD, mwachitsanzo, akuwopa kuti mwana wanu atha kudwala kwambiri ngati mulibe nyumba yoyera komanso yopanda majeremusi. Chifukwa chakudandaula uku, mumatsuka maola angapo tsiku lililonse koma mumakhalabe ndi nkhawa kuti mwaphonya kena kake ndikumva nkhawa mpaka mutayambiranso kuyeretsa.
Ngati muli ndi zizindikilo za OCD, kuyankhula ndi katswiri wazachipatala kumatha kuthandizira. Katswiri wothandizira amatha kukuthandizani kuzindikira zovuta komanso zokakamiza ndikuyamba kuzilankhula kuti muchepetse zomwe zimakhudza moyo wanu.
Chosangalatsa
Chobani Yatulutsa Yogurt Yatsopano ya 100-Calorie Greek