Kugona Kosauka, Kukhumudwa, ndi Kupweteka Kwanthawi Yonse Zimadyetsana

Zamkati

• Kuzungulira kwa kugona ndi kukhumudwa
• Nkhani ya Charley yokhudza ululu wosatha komanso mavuto atulo
• Malangizo a 3 pakuthana ndi kugona-kukhumudwa-kuzungulira
• 1. Kugona mwaukhondo
• Malangizo ogona ogona
  
• 2. Kulemba mwatsatanetsatane
• 3. Chidziwitso chamakhalidwe

Momwe timawonera mapangidwe adziko lapansi omwe timasankha kukhala - ndikugawana zokumana nazo zokakamiza kumatha kupanga momwe timachitirana wina ndi mnzake, kukhala abwinoko. Uku ndikuwona kwamphamvu.

Tonsefe timadziwa momwe usiku umodzi wokha wogona tulo woyipa ungatipangitse kukhala okwanira. Mukamalimbana ndi kupumula mobwerezabwereza usiku ndi usiku, zotsatira zake zimakhala zopweteka.

Ndakhala nthawi yayitali moyo wanga nditagona pabedi mpaka m'mawa, ndikupempherera kugona. Mothandizidwa ndi katswiri wogona, pamapeto pake ndinatha kulumikiza zizindikiritso zanga ndi matenda: kuchedwa kugona gawo, vuto lomwe nthawi yanu yogona yomwe mumakonda imakhala yochepera maola awiri kuposa nthawi yanthawi yogona.

M'dziko langwiro, ndimagona m'mawa kwambiri ndikumagona mpaka masana. Koma popeza ili si dziko langwiro, ndili ndi masiku ambiri osagona.

, achikulire onga ine omwe amagona ochepera maola asanu ndi awiri usiku uliwonse amakhala othekera kuposa ogona mokwanira kukafotokozera chimodzi mwazinthu 10 zathanzi - kuphatikiza nyamakazi, kukhumudwa, ndi matenda ashuga.

Umenewo ndi kulumikizana kwakukulu, popeza pafupifupi 50 mpaka 70 miliyoni aku US ali ndi vuto linalake logona, kuyambira tulo tolepheretsa kugona tulo mpaka kugona kosatha.

Kugona tulo ndikotheka kwambiri kotero kuti kumatha kuyambitsa mosavuta zinthu zomwe, kwa ambiri, zimatha kubweretsa kukhumudwa kapena kupweteka kwakanthawi.

Ndizochitika zachikale za nkhuku ndi dzira: Kodi kugona kosasunthika kumayambitsa kukhumudwa komanso kupweteka kosalekeza kapena kupsinjika ndi kupweteka kosalekeza kumayambitsa kugona kosasangalatsa?

"Kungakhale kovuta kudziwa," akutero a Michelle Drerup, a PsyD, oyang'anira zamankhwala ogona mwamakhalidwe ku Cleveland Clinic. Drerup imakhazikika pamavuto amisala ndi kugona.

Pali maumboni ena osonyeza kuti nthawi yogona, kapena nthawi yogona tulo, imatha kukopa chiwopsezo cha kukhumudwa makamaka. Kafukufuku wochuluka adapeza kuti kuwuka koyambirira kunali ndi chiopsezo chochepa cha 12 mpaka 27% chokhala ndi vuto lakukhumudwa komanso kutuluka mochedwa kumakhala ndi chiopsezo chachikulu cha 6%, poyerekeza ndi kuwuka kwapakatikati.

Kuzungulira kwa kugona ndi kukhumudwa

Pofika mochedwa, ndathana ndi gawo langa lachisoni. Pamene dziko lonse lapansi likugona ndipo ndi inu nokha amene mudakali maso, mumakhala osungulumwa. Ndipo mukavutika kugona mogwirizana ndi miyezo ya anthu, mosalephera mumasowa zinthu chifukwa mumalephera kugona nawo. Ndizosadabwitsa kuti, ambiri omwe akuchedwa kuchedwa - inenso ndikuphatikizira - amakhala ndi nkhawa.

Koma ziribe kanthu zomwe zimabwera poyamba, kukhumudwa ndi kupweteka kosalekeza kapena kugona tulo kosafunikira, zonsezi ziyenera kuthetsedwa mwanjira ina.

Mutha kuganiza kuti kugona bwino kamodzi kukhumudwa kapena kupweteka kosatha kuthetsedwa, koma malinga ndi Drerup, izi sizikhala choncho.

"Pazizindikiro zonse za kukhumudwa, kusowa tulo kapena mavuto ena ogona ndiye otsalira kwambiri ngakhale kusintha kwa malingaliro kapena zizindikiritso zina za kukhumudwa," akutero Drerup.

Ndakhala ndikugwiritsa ntchito mankhwala opondereza kwa zaka zambiri ndipo ndazindikira kuti ndimatha kukhala wolimba mtima komabe ndimavutikira kugona usiku.

Mofananamo, anthu omwe ali ndi ululu wopweteka samawona kusintha kwa tulo pokhapokha kupweteka kwawo kutathetsedwa. M'malo mwake, ululu nthawi zambiri umangopitilira kukulira mpaka kugona kutha. Izi zikhoza kukhala zokhudzana ndi kuti anthu ena omwe ali ndi ululu wosatha amatha kulimbana ndi nkhawa zomwe zingayambitse mankhwala osokoneza bongo monga adrenaline ndi cortisol kusefukira machitidwe awo. Popita nthawi, nkhawa imapangitsa kuti mitsempha ikhale yochulukirapo, zomwe zimapangitsa kuti zikhale zovuta kugona.

Chifukwa adrenaline amachulukitsa chidwi chamanjenje, anthu omwe ali ndi ululu wosatha amamva kupweteka komwe samamva, atero a Dr. David Hanscom, omwe amachita opaleshoni ya msana.

"Pamapeto pake, kuphatikiza kwakanthawi kwakanthawi komanso kusowa tulo kumadzetsa kukhumudwa," akuwonjezera motero Hanscom.

Njira yothandiza kwambiri yothanirana ndi kupweteka kwanthawi yayitali ndikukhazikitsa dongosolo lamanjenje, komanso kuyambitsa kugona ndi gawo loyamba lofunikira.

Nkhani ya Charley yokhudza ululu wosatha komanso mavuto atulo

Mu 2006, Charley adakumana ndi zovuta pamoyo wake wamunthu komanso waluso. Zotsatira zake, adayamba kugona tulo, kukhumudwa, komanso kudwala nkhawa zingapo ndikumva kuwawa msana.

Atawona madotolo osiyanasiyana ndi akatswiri - ndikupanga maulendo anayi ku ER m'mwezi umodzi - Charley pamapeto pake adapempha thandizo la Hanscom. "M'malo mongondikonzera MRI nthawi yomweyo ndikulankhula za njira zochitira opareshoni, [Hanscom] adati, 'Ndikufuna kulankhula nanu za moyo wanu,'" akukumbukira Charley.

Hanscom wazindikira kuti kupsinjika nthawi zambiri kumayambitsa kapena kukulitsa kupweteka kosatha. Pozindikira koyamba zovuta zomwe zidamupangitsa kuti apweteke, Charley adatha kuzindikira mayankho ake.

Choyamba, Charley adayamba kumwa mankhwala ochepetsa nkhawa kuti athetse vuto lake. Kwa miyezi isanu ndi umodzi, adayang'anitsitsa mlingo wake mosamala kenako pang'onopang'ono adasiya kuyamwa kwathunthu. Amanenanso kuti mapiritsi adamuthandiza kuti asinthe njira yogona mkati mwa miyezi ingapo.

Charley adatsatiranso njira yofananira yogona kuti thupi lake lizitha kugona mokhazikika. Mwala wapakona wazizoloŵezi zake unaphatikizapo kugona usiku uliwonse pa 11, kuchepetsa TV, kudya chakudya chake chomaliza maola atatu asanagone, ndi kudya zakudya zoyera.Tsopano amaletsa shuga ndi mowa ataphunzira kuti zitha kuyambitsa nkhawa.

"Zinthu zonsezi kuphatikiza zidathandizira kukulitsa zizolowezi zogona zomwe zandithandiza kwambiri," akutero Charley.

Atagona tulo tofa nato, ululu wopweteka udadzikhazikika pakatha miyezi ingapo.

Atatha kugona mokwanira usiku wonse, Charley akukumbukira, "Ndinazindikira kuti ndimagona tulo tofa nato ndipo zimandipatsa chidaliro pang'ono kuti zinthu zikhala bwino."

Malangizo a 3 pakuthana ndi kugona-kukhumudwa-kuzungulira

Pofuna kuthana ndi vuto lakukhumudwa-kugona kapena kupweteka-kugona, muyenera kuyamba ndikuwongolera zomwe mumagona.

Zina mwa njira zomwe mungagwiritsire ntchito kuthandizira kugona, monga chidziwitso cha machitidwe azachipatala (CBT), zitha kugwiritsidwanso ntchito kuthana ndi zofooka kapena kupweteka kwanthawi yayitali.

1. Kugona mwaukhondo

Zitha kumveka ngati zosavuta, koma chinthu chimodzi chomwe ndapeza kuti ndichothandiza kwambiri pakukhazikitsa nthawi yogona ndikumapanga zizolowezi zabwino zogona, zomwe zimadziwikanso kuti ukhondo wa kugona.

Malingana ndi Drerup, chifukwa chimodzi chomwe anthu ambiri sangawone kusintha kwa tulo kukhumudwa kwawo kuthetsedwa kungakhale chifukwa cha zizolowezi zoipa zomwe adakhala nazo. Mwachitsanzo, anthu omwe ali ndi nkhawa atha kugona nthawi yayitali chifukwa alibe mphamvu komanso chidwi chocheza ndi ena. Zotsatira zake, amatha kulimbana ndi kugona nthawi yanthawi yabwino.

Malangizo ogona ogona

• Sungani masana kwa mphindi 30.
• Pewani caffeine, mowa, ndi chikonga pafupi ndi nthawi yogona.
• Khazikitsani nthawi yopuma yogona. Ganizirani: kusamba kotentha kapena mwambo wowerenga usiku.
• Pewani zowonetsera - kuphatikiza foni yam'manja -30 mphindi musanakagone.
• Pangani chipinda chanu chogona malo ogona okha. Izi zikutanthauza kuti palibe ma laputopu, TV, kapena kudya.

2. Kulemba mwatsatanetsatane

Tengani pepala ndi cholembera ndikungolemba zomwe mukuganiza - kaya zabwino kapena zoipa - kwa mphindi zochepa. Kenako awononge nthawi yomweyo ndikung'amba pepala.

Njirayi yawonetsedwa kuti imapangitsa kugona mwa kusokoneza malingaliro othamanga, omwe pamapeto pake amaletsa dongosolo lamanjenje.

Ntchitoyi imaperekanso ubongo wanu mwayi wopanga njira zatsopano zamitsempha zomwe zimatha kupweteka kapena kukhumudwa m'njira yabwinobwino. "Zomwe mukuchitazi zikuthandizira ubongo wanu kusintha kapangidwe kake," akutero a Hanscom.

3. Chidziwitso chamakhalidwe

Ngati mukulimbana ndi kukhumudwa kapena kupweteka kosalekeza kuwonjezera pa zovuta za kugona, kupita pafupipafupi kwa othandizira kungakhale koyenera.

Pogwiritsa ntchito CBT, wothandizira atha kukuthandizani kuzindikira ndikusintha malingaliro ndi machitidwe omwe ali ndi zovuta zomwe zimakhudza thanzi lanu ndi zizolowezi zabwino.

Mwachitsanzo, malingaliro anu okhudzana ndi tulo tokha atha kukupangitsani kukhala ndi nkhawa, kukupangitsani kukhala tulo tofa nato, potero kukulitsa nkhawa yanu, akutero Drerup. CBT itha kugwiritsidwa ntchito kuthana ndi zovuta za kugona, kukhumudwa, kapena kupweteka kwakanthawi.

Kuti mupeze wodziwa zamakhalidwe abwino mdera lanu, onani National Association of Cognitive-Behaeveal Therapists.

Kugwira ntchito ndi wothandizira kugona kapena akatswiri azachipatala atha kukhala njira yabwino kwambiri yobwererera panjira yogona tulo tofa nato, chifukwa amatha kupereka mankhwala oletsa nkhawa kapena mankhwala ndikupatsanso njira zina.

Lauren Bedosky ndiwodzilemba pawokha komanso wolemba zaumoyo. Amalemba zolemba zosiyanasiyana zamayiko, kuphatikiza Men's Health, Runner's World, Shape, ndi Women's Running. Amakhala ku Brooklyn Park, Minnesota, ndi amuna awo ndi agalu awo atatu. Werengani zambiri patsamba lake kapena pa Twitter.