Chilichonse Chimene Muyenera Kudziwa Zokhudza Kudalira Kwamaganizidwe

Zamkati

• Zizindikiro zake ndi ziti?
• Kodi zikufanizira bwanji ndi kudalira thupi?
• Kudalira kwathupi kokha
• Kudalira kwakuthupi ndi kwamaganizidwe
• Kudalira kwamaganizidwe okha
• Kodi zingayambitse kuchotsedwa?
• Amachizidwa bwanji?
• Mfundo yofunika

Kudalira kwamaganizidwe ndi mawu omwe amafotokozera zam'mutu kapena zamaganizidwe azovuta zogwiritsa ntchito mankhwala, monga kulakalaka kwambiri chinthucho kapena machitidwe komanso kuvutika kuganiza za china chilichonse.

Mutha kumvanso kuti amatchedwa "bongo." Mawu oti "kudalira" ndi "kuledzera" amagwiritsidwa ntchito mosinthana, koma sizofanana kwenikweni:

• Kudalira amatanthauza njira yomwe malingaliro ndi thupi lako zimadalira chinthu kuti umve mwanjira inayake. Izi zimabweretsa zizindikilo zakusiya mukasiya kugwiritsa ntchito mankhwalawo.
• Kuledzera ndi vuto laubongo lomwe limakhudza kugwiritsa ntchito mankhwala osokoneza bongo mosavomerezeka. Ndi mkhalidwe wovuta wokhala ndi zinthu zamaganizidwe ndi zathupi zomwe zimakhala zovuta (ngati sizingatheke) kupatukana.

Anthu akagwiritsa ntchito mawu oti kusokoneza bongo, nthawi zambiri amalankhula zakudalira kwamaganizidwe, osati kuzolowera.

Komabe, ndikofunikira kuzindikira kuti pali kusiyanasiyana kwakukulu momwe madotolo amagwiritsira ntchito mawuwa.

M'malo mwake, mtundu waposachedwa kwambiri wa Diagnostic and Statistical Manual of Mental Disorder (DSM-5) wapezeka ndi "kudalira mankhwala osokoneza bongo" komanso "kugwiritsa ntchito mankhwala osokoneza bongo" (aka bongo) popeza panali chisokonezo chambiri. (Tsopano onse awiri aphatikizidwa kukhala matenda amodzi - vuto logwiritsa ntchito mankhwala osokoneza bongo - ndipo amayeza kuyambira pang'ono mpaka povuta.)

Zizindikiro zake ndi ziti?

Zizindikiro zakudalira kwamaganizidwe zimatha kusiyanasiyana pakati pa munthu ndi munthu, koma nthawi zambiri zimaphatikizapo kuphatikiza izi:

• chikhulupiliro chakuti umafunikira chinthucho kuti uchite zinthu zina, kaya ndi kugona, kucheza, kapena kungogwira ntchito
• kulakalaka mwamphamvu kwa chinthucho
• kusowa chidwi ndi zochitika zanu zachizolowezi
• kuthera nthawi yochuluka kugwiritsa ntchito kapena kuganizira za mankhwalawo

Kodi zikufanizira bwanji ndi kudalira thupi?

Kudalira thupi kumachitika thupi lanu likayamba kudalira chinthu kuti chigwire ntchito. Mukasiya kugwiritsa ntchito mankhwalawo, mumakhala ndi zizindikiro zakusuta. Izi zitha kuchitika popanda kapena kudalira kwamaganizidwe.

Izi sizimakhala "zoyipa" nthawi zonse, komabe. Mwachitsanzo, anthu ena amadalira mankhwala a kuthamanga kwa magazi.

Kuti timvetse bwino, nazi momwe awiriwo angawoneke paokha komanso palimodzi pankhani ya caffeine.

Kudalira kwathupi kokha

Ngati mumamwa khofi m'mawa uliwonse kuti mudzuke, thupi lanu limatha kudalira kuti mukhale tcheru komanso owongoka.

Ngati mungaganize zodumpha khofi m'mawa wina, mutha kukhala ndi mutu wopweteketsa mutu ndikumva kuwawa pambuyo pake tsiku lomwelo. Ndiko kudalira kwakuthupi kumasewera.

Kudalira kwakuthupi ndi kwamaganizidwe

Koma mwina mumakhalanso m'mawa wonsewo mukuganiza za momwe khofi imakondera ndi kununkhiza, kapena kulakalaka mwambo wanu wanthawi zonse wotuluka nyemba ndikupera pamene mukudikirira kuti madzi atenthe.

Mwinamwake mukuchita ndi kudalira thupi ndi maganizo pankhaniyi.

Kudalira kwamaganizidwe okha

Kapena, mwina mumakonda zakumwa zamagetsi, koma pokhapokha mutakhala ndi tsiku lalikulu. M'mawa wa tsiku limodzi lalikulu, mumasowa nthawi ndikuphonya mwayi wanu wokatenga chidebe popita kuofesi.

Mukumva mantha mwadzidzidzi chifukwa mukufuna kupereka zambiri. Mumagwidwa ndi mantha kuti mudzasokoneza mawu anu kapena kupukuta zithunzizo chifukwa simunapeze mphamvu ya caffeine.

Kodi zingayambitse kuchotsedwa?

Pankhani yosiya, anthu ambiri amaganiza za zizolowezi zakomwe zimakhudzana ndikusiya zinthu monga mowa kapena ma opioid.

Akasiyidwa osayang'aniridwa, kusiya zinthu zina kumatha kukhala koopsa ndipo mwinanso kuwopseza moyo nthawi zina. Zizindikiro zina zakudzichotsera, monga zomwe zatchulidwa mchitsanzo cha khofi, sizabwino kwenikweni.

Koma mutha kukhalanso ndi malingaliro amisala. Ganizirani za mantha ndi mantha muchitsanzo chachitatu pamwambapa.

Muthanso kukhala ndi zisonyezo zakutha kwakuthupi ndi kwamaganizidwe.

Chizindikiro chobwezeretsa pambuyo pake (PAWS) ndi chitsanzo china chodziletsa m'maganizo. Ndi chikhalidwe chomwe nthawi zina chimatulukira pambuyo poti zizindikiro zakusiyira thupi zatha.

Kafukufuku wina akuti pafupifupi 90% ya anthu omwe akuchira ndi opioid ndipo 75% ya anthu omwe amayamba kumwa mowa kapena zosokoneza bongo adzakhala ndi zizindikilo za PAWS.

Zizindikiro nthawi zambiri zimaphatikizapo:

• kusowa tulo ndi mavuto ena ogona
• kusinthasintha
• kuvuta kuwongolera malingaliro
• zidziwitso, kuphatikiza zovuta zakukumbukira, kupanga zisankho, kapena kusinkhasinkha
• nkhawa
• kukhumudwa
• mphamvu zochepa kapena mphwayi
• Kuvuta kuthana ndi kupsinjika
• mavuto ndi maubale

Vutoli limatha kukhala milungu ingapo, ngakhale miyezi, ndipo zizindikilo zimatha kukhala zochepa mpaka zochepa.

Zizindikiro zimathanso kusintha, kusintha kwakanthawi ndikukula mukamapanikizika kwambiri.

Amachizidwa bwanji?

Kusamalira kudalira kwakuthupi ndikosavuta. Njira yabwino kwambiri imakhudzanso kugwira ntchito ndi akatswiri kuti achepetse kugwiritsa ntchito pang'onopang'ono kapena kusiya kuyigwiritsa ntchito moyang'aniridwa kuti athetse zovuta zakutha.

Kuchiza kudalira kwamaganizidwe kumakhala kovuta kwambiri. Kwa anthu ena omwe amachita ndi kudalira kwakuthupi ndi kwamaganizidwe, mbali yamaganizidwe a zinthu nthawi zina imatha yokha pokhapokha kudalira kwakuthupi kuchitidwa.

Nthawi zambiri, komabe, kugwira ntchito ndi othandizira ndiye njira yabwino kwambiri yothanirana ndi kudalira kwamaganizidwe, kaya zimachitika zokha kapena pambali pakudalira.

Pazithandizo, mumayang'ana njira zomwe zimayambitsa kugwiritsa ntchito kwanu ndikupanga njira zatsopano zamaganizidwe ndi machitidwe.

Mfundo yofunika

Kulankhula zamavuto ogwiritsa ntchito mankhwala osokoneza bongo kumatha kukhala kovuta, osati chifukwa choti ndi mutu wovuta. Pali mawu ambiri okhudzidwa omwe, ngakhale ali ofanana, amatanthauza zinthu zosiyanasiyana.

Kudalira kwamaganizidwe amangotanthauza momwe anthu ena amafikira pakudalira mwamalingaliro kapena kwamaganizidwe awo pazinthu zina.

Crystal Raypole adagwirapo ntchito ngati wolemba komanso mkonzi wa GoodTherapy. Magawo ake achidwi akuphatikiza zilankhulo ndi mabuku aku Asia, kumasulira kwachijapani, kuphika, sayansi yachilengedwe, chiyembekezo chogonana, komanso thanzi lamaganizidwe. Makamaka, akudzipereka kuthandiza kuchepetsa manyazi pazokhudza matenda amisala.