Kumvetsetsa Somniphobia, kapena Kuopa Kugona

Zamkati

• Chidule
• Zizindikiro zake ndi ziti?
• Zimayambitsa chiyani?
• Kodi pali zoopsa zilizonse?
• Kodi amapezeka bwanji?
• Amachizidwa bwanji?
• Thandizo lakuwonetsera
• Chidziwitso chamakhalidwe (CBT)
• Mankhwala
• Mfundo yofunika

Chidule

Somniphobia imayambitsa nkhawa yayikulu komanso mantha kuzungulira lingaliro lakugona. Phobia iyi imadziwikanso kuti hypnophobia, clinophobia, kugona tulo, kapena kugona kugona.

Matenda atulo amatha kuyambitsa nkhawa pogona. Mwachitsanzo, ngati muli ndi vuto la kugona, mutha kuda nkhawa tsiku lonse kuti mudzatha kugona usiku womwewo. Nthawi zambiri timalota zoopsa kapena kugona tulo kumathandizanso kuti mukhale ndi nkhawa chifukwa chogona.

Ndikumangokhalira kuda nkhawa, monganso ma phobias onse, mantha omwe amayambitsa amakhala okhwima kwambiri kwakuti angakhudze moyo wanu watsiku ndi tsiku, zochita zanu, komanso moyo wanu wonse.

Pemphani kuti mudziwe zambiri zakukonda nkhawa, kuphatikizapo zizindikilo, zoyambitsa, ndi njira zamankhwala.

Zizindikiro zake ndi ziti?

Kugona bwino ndi gawo lofunikira la thanzi labwino. Koma ngati muli ndi chizunzo, zimatha kukhala zopweteka ngakhale kuganiza zakugona. Nthawi zambiri, mantha amenewa amatha kuchepa chifukwa choopa kugona tokha komanso chifukwa choopa zomwe zingachitike mutagona.

Somniphobia imatha kuyambitsa zizindikilo zina zamaganizidwe ndi thupi.

Zizindikiro zamatenda amisala zokhudzana ndi kusadziletsa zimatha kuphatikiza:

• kumva mantha ndi nkhawa ndikaganiza zakugona
• akukumana ndi mavuto pamene akuyandikira nthawi yogona
• kupewa kugona kapena kugona nthawi yayitali
• kukhala ndi mantha nthawi yakugona itakwana
• kukhala ndi vuto loyang'ana zinthu kupatula nkhawa zakugona ndi mantha
• kukumana ndi kukwiya kapena kusinthasintha kwamaganizidwe
• kukhala ndi nthawi yovuta kukumbukira zinthu

Zizindikiro zakuthupi za kusadziletsa nthawi zambiri zimaphatikizapo:

• nseru kapena zovuta zina zam'mimba zokhudzana ndi nkhawa zomwe zimakhalapo panthawi yogona
• kukhazikika pachifuwa ndi kuwonjezeka kwa mtima mukamaganiza zakugona
• thukuta, kuzizira, komanso kupuma mpweya wabwino kapena vuto lina kupuma mukaganiza zogona
• mwa ana, kulira, kukakamira, komanso kukana nthawi yogona, kuphatikiza kusafuna omusamalira kuti awasiye okha

Sizingatheke kupewa kwathunthu kugona. Ngati mwakhala ndi somniphobia kwakanthawi, mwina mumatha kugona masiku ambiri. Koma kugona kumeneku sikupumula kwenikweni. Mutha kudzuka pafupipafupi ndipo zimakuvutani kugona.

Zizindikiro zina zakusalabadira zimakhudzana ndi njira zothetsera mavuto. Anthu ena amasankha kusiya magetsi, TV, kapena nyimbo kuti asokonezeke. Ena amatembenukira kuzinthu, kuphatikizapo mowa, kuti achepetse mantha pamene akugona.

Zimayambitsa chiyani?

Akatswiri sadziwa kwenikweni chomwe chimayambitsa kusadandaula. Koma zovuta zina zakugona zitha kutengapo gawo pakukula kwake, kuphatikiza:

• Kugona ziwalo. Vutoli limachitika mukadzuka ku tulo ta REM ndi ziwalo zanu ziwalo, zomwe zimapangitsa kuti zisamayende bwino. Mutha kukhala ndi malingaliro ngati owopsa, omwe amatha kupangitsa ziwalo zakugona kukhala zowopsa, makamaka ngati muli ndimagawo obwereza.
• Matenda oopsa. Izi zimayambitsa maloto owopsa pafupipafupi, omwe nthawi zambiri amabweretsa mavuto tsiku lanu lonse. Mutha kudzipeza nokha mukukumbukira zochitika zamaloto oopsa, mukuchita mantha ndi zomwe zidachitika mu maloto anu, kapena kuda nkhawa kuti mudzalota zoopsa zambiri.

Ngati muli ndi vuto la tulo, pamapeto pake mungayambe kuopa kugona chifukwa simukufuna kuthana ndi zipsinjo.

Kukumana ndi zoopsa kapena zoopsa pambuyo pake (PTSD), zomwe zimatha kubweretsa zoopsa, zitha kuchititsanso mantha kugona.

Muthanso kuopa zinthu zomwe zingachitike mutagona, monga kuba, moto, kapena tsoka lina.Somniphobia yakhala ikugwirizanitsidwa ndi kuopa kufa. Kudera nkhawa zakufa mtulo kwanu kumatha kubweretsa kuopa kugona konse.

Ndikothekanso kukulitsa chisokonezo popanda chifukwa chomveka. Phobias nthawi zambiri amakula ali mwana, chifukwa chake mwina simungakumbukire nthawi yomwe mantha anu adayamba kapena chifukwa chake.

Kodi pali zoopsa zilizonse?

Mutha kukhala ndi vuto linalake ngati muli ndi wachibale wapamtima yemwe ali ndi phobia kapena banja lomwe lili ndi nkhawa.

Kukhala ndi vuto la kugona kapena matenda akulu kungakulitseni ngozi yanu. Ngati mukudziwa kuti pali chiopsezo chaimfa yokhudzana ndi thanzi lanu, mutha kukhala ndi nkhawa zakufa mtulo mwanu ndipo pamapeto pake mumayamba kuda nkhawa.

Kodi amapezeka bwanji?

Ngati mukukhulupirira kuti muli ndi vuto lodzisunga, ndibwino kuyamba ndikulankhula ndi katswiri wazachipatala. Amatha kukupatsani matenda oyenerera ndikukuthandizani popambana.

Kawirikawiri, phobias amapezeka ngati mantha ndi nkhawa zimayambitsa mavuto komanso zovuta pamoyo wanu watsiku ndi tsiku.

Mutha kupezeka kuti muli ndi vuto la kugona ngati mukuopa kugona:

• zimakhudza kugona mokwanira
• zimakhudza thanzi lathu kapena thanzi lathu
• zimayambitsa nkhawa ndi nkhawa zomwe zimakhudzana ndi kugona
• zimayambitsa mavuto kuntchito, kusukulu, kapena m'moyo wanu
• zakhala zoposa miyezi sikisi
• zimakupangitsani kuti muchepetse kapena kupewa kugona momwe mungathere

Amachizidwa bwanji?

Sikuti ma phobias onse amafuna chithandizo. Nthawi zina, zimakhala zosavuta kupewa chinthu chomwe mumaopa. Koma kusowa tulo kumatha kukhala ndi zovuta m'thupi komanso m'maganizo. Ichi ndichifukwa chake chithandizo chimalimbikitsidwa pamikhalidwe iliyonse yomwe imakulepheretsani kugona mokwanira.

Chithandizo chimadalira pazomwe zimayambitsa kusungulumwa. Mwachitsanzo, ngati muli ndi vuto la kugona, kuthana ndi vutoli kungathetse kusungulumwa kwanu. Koma nthawi zambiri, chithandizo chamankhwala ndi njira yabwino kwambiri yothandizira.

Thandizo lakuwonetsera

Pogwiritsa ntchito mankhwalawa, mudzagwira ntchito ndi wothandizira kuti pang'onopang'ono muwonetsere mantha anu mukamayesetsa njira zochepetsera mantha ndi nkhawa.

Pofuna kudzimva kuti mulibe nkhawa, chithandizo chamankhwala chingaphatikizepo kukambirana za mantha, kugwiritsa ntchito njira zopumulira, kenako kulingalira momwe zingakhalire kugona bwino usiku.

Chotsatira, zingaphatikizepo kuwonera zithunzi za anthu omwe akugona omwe akuwoneka kuti akupumula bwino. Ndiye, mukadziwa izi, mutha kulimbikitsidwa kuti mugone pang'ono - ndi mnzanu, kholo, kapena bwenzi lodalirika lomwe lili mnyumba - kuti mutsimikizire kuti mutha kudzuka bwinobwino.

Njira ina yothandizira kuti muwonjezere mankhwala ndi kugona mu labu yogona kapena ndi dokotala yemwe amakhala tulo pamene mukugona, kaya ndi kugona pang'ono kapena usiku umodzi.

Chidziwitso chamakhalidwe (CBT)

CBT itha kuthandizanso. Njirayi imakuthandizani kuzindikira ndikugwira ntchito poopa mantha okhudzana ndi kugona. Muphunzira kuthana ndi malingaliro mukakumana nawo ndikuwasinthanso kuti athetse mavuto.

Malingaliro awa atha kukhala okhudzana ndi kugona komweko, kapena mantha enieni omwe amayambitsa nkhawa kuzungulira tulo.

Njira imodzi yomwe othandizira angakulimbikitseni ndikuletsa kugona. Izi zimaphatikizapo kugona ndi kudzuka nthawi inayake, ngakhale mutagona mokwanira. Izi zimathandiza thupi lanu kukhala ndi magonedwe abwinoko, omwe atha kukhala othandiza pakumangokhalira kuphatikizana ndi CBT.

Mankhwala

Ngakhale kulibe mankhwala omwe amachiza ma phobias enieni, mankhwala ena amatha kuchepetsa zizindikilo za mantha ndi nkhawa ndipo atha kukhala othandiza akagwiritsidwa ntchito limodzi ndi mankhwala.

Katswiri wazamisala atha kupereka beta blockers kapena benzodiazepines kuti azigwiritsa ntchito kwakanthawi kapena kwakanthawi:

• Beta blockers amathandizira kuchepetsa zizindikilo zakuthupi za nkhawa. Mwachitsanzo, atha kukuthandizani kuti muzitha kugunda pamtima ndikuchepetsa kuthamanga kwa magazi kwanu.
• Benzodiazepines ndi mtundu wa sedative womwe ungathandize ndi zizindikiritso za nkhawa. Amatha kukhala osokoneza bongo, chifukwa chake sanapangidwe kuti azigwiritsidwa ntchito kwakanthawi.

Dokotala wanu angakulimbikitseninso chithandizo chogona chakanthawi kochepa kuti chikuthandizireni kugona bwino mukamalankhula ndi phobia yanu pochiza.

Mfundo yofunika

Somniphobia, kuopa kugona tulo, kumatha kukulepheretsani kuti mugonane thupi lanu liyenera kugwira ntchito. Ngati muli ndi vuto lakudzimva, mwina mukukumana ndi mavuto azaumoyo okhudzana ndi kusowa tulo limodzi ndi nkhawa komanso mantha omwe amachititsa mantha.

Ngati mukuganiza kuti mwina mungakhale ndi nkhawa, lankhulani ndi omwe amakuthandizani. Amatha kukupatsani mwayi wopita kwa katswiri wazamisala yemwe ali ndi chidziwitso chakuwona ndi kuchiza phobias.