Yakajairika kunetseka kusagadzikana

Chirwere chekuzvidya mwoyo (GAD) chirwere chepfungwa umo munhu anogara achinetseka kana kuzvidya mwoyo pamusoro pezvinhu zvakawanda uye achiona zvakaoma kudzora kushushikana uku.

Chikonzero cheGAD hachizivikanwe. Majini anogona kutora chinzvimbo. Kushungurudzika kunogona zvakare kubatsira mukuvandudzwa kweGAD.

GAD yakajairika mamiriro. Chero ani zvake anogona kuvandudza kusagadzikana uku, kunyangwe vana. GAD inoitika kazhinji muvakadzi kupfuura varume.

Chiratidzo chikuru kugara uchinetseka kana kusagadzikana kwemwedzi mitanhatu, kunyangwe paine chikonzero chidiki kana pasina chikonzero chakajeka. Kunetsekana kunoita kunge kuchayangarara kubva pane rimwe dambudziko kuenda pane rimwe. Zvinetso zvinogona kusanganisira mhuri, humwe hukama, basa, chikoro, mari, uye hutano.

Kunyangwe pavanoziva kuti kunetseka kana kutya kune simba kupfuura kwakakodzera mamiriro acho, munhu ane GAD achiri kuomerwa nekuzvidzora.

Zvimwe zviratidzo zveGAD zvinosanganisira:

• Dambudziko rekutarisa
• Kuneta
• Kushatirwa
• Matambudziko kudonha kana kuramba wakarara, kana kurara kusingazorike uye kusingagutsi
• Kusadzikama kana wamuka

Munhu wacho anogona zvakare kunge aine zvimwe zviratidzo zvepanyama. Izvi zvinogona kusanganisira kushushikana kwemhasuru, kushungurudzika mudumbu, kudikitira, kana kunetseka kufema.

Iko hakuna bvunzo inogona kuita kuongororwa kweGAD. Iko kuongororwa kunoenderana nemhinduro dzako kumibvunzo nezve zviratidzo zveGAD. Mutapi wako wezvehutano anozobvunza nezve izvi zviratidzo. Iwe zvakare uchabvunzwa nezve zvimwe zvinhu zvehutano hwako hwepfungwa uye hwepanyama. Bvunzo dzepanyama kana bvunzo bvunzo zvinogona kuitwa kutonga kunze mamwe mamiriro anokonzeresa zviratidzo zvakafanana.

Chinangwa chekurapa ndechekubatsira iwe kuti unzwe zvirinani uye ushande mushe muhupenyu hwezuva nezuva. Kutaura kurapa kana mushonga chete kunogona kubatsira. Dzimwe nguva, mubatanidzwa weizvi unogona kushanda zvakanyanya.

KUTAURA RAPA

Mhando dzakawanda dzekurapa kwekutaura dzinogona kubatsira kune GAD. Imwe inowanzoitika uye inoshanda hurukuro yekurapa ndeyekuziva-maitiro ekurapa (CBT) CBT inogona kukubatsira kuti unzwisise hukama pakati pemifungo yako, maitiro, uye zviratidzo. Kazhinji CBT inosanganisira yakatarwa yekushanya. Munguva yeCBT unogona kudzidza maitiro eku:

• Nzwisisa uye uwane kutonga kwakamonyoroka kwemaonero ekunetseka, senge mamwe maitiro evamwe vanhu kana zviitiko zvehupenyu.
• Ziva uye kutsiva kutya-kunokonzeresa pfungwa kukubatsira iwe kunzwa zvakanyanya mukutonga.
• Chengetedza kushungurudzika uye zorora kana zviratidzo zvikaitika.
• Dzivisa kufunga kuti matambudziko madiki anozoita anotyisa.

Mamwe marudzi ehurukuro yekurapa anogona zvakare kubatsira mukugadzirisa zviratidzo zvechirwere chekushushikana.

MISHONGA

Mimwe mishonga, inowanzo shandiswa kurapa kushushikana, inogona kubatsira zvakanyanya pachirwere ichi. Vanoshanda nekudzivirira zviratidzo zvako kana kuita kuti zvisanyanya kuoma. Iwe unofanirwa kutora mishonga iyi mazuva ese. Usarega kuvatora usina kutaura nemupi wako.

Mishonga inonzi sedatives kana hypnotics inogonawo kunyorerwa.

• Iyi mishonga inofanira kutorwa chete pasi pekutungamira kwechiremba.
• Chiremba wako acharaira huwandu hushoma hwemishonga iyi. Iwo haafanire kushandiswa zuva nezuva.
• Zvinogona kushandiswa kana zviratidzo zvikanyanyisa kana kana iwe wave kuda kuratidzwa kune chimwe chinhu chinogara chichiunza pane ako zviratidzo.
• Kana iwe wakarairwa kunyaradza, usanwa doro paunenge uri pamushonga uyu.

KUZVIITIRA

Kunze kwekutora mushonga uye kuenda kuchirapa, unogona kuzvibatsira kuti uve nani ne:

• Kuderedza caffeine kudya
• Kwete kushandisa zvinodhaka mumigwagwa kana yakawanda doro
• Kurovedza muviri, kuzorora zvakakwana, uye kudya chikafu chine hutano

Iwe unogona kudzikamisa kushushikana kwekuve neGAD nekubatana neboka rekutsigira. Kugovana nevamwe vane zvakajairika zviitiko uye matambudziko zvinogona kukubatsira kuti usazonzwa kusurukirwa. Mapoka ekutsigira kazhinji haamiriri akanaka kurapa kwekutaura kana kutora mushonga, asi anogona kuve anobatsira kuwedzera.

• Kuzvidya Mwoyo uye Kushungurudzika Association yeAmerica - adaa.org/supportgroups
• National Institute yeMental Health - www.nimh.nih.gov/health/find-help/index.shtml

Kuita zvakanaka kwemunhu kunoenderana nekuti mamiriro acho akaoma sei. Mune zvimwe zviitiko, GAD ndeyerefu-uye yakaoma kurapa. Vanhu vazhinji vanova nani nemushonga uye / kana kutaura kurapwa.

Kushungurudzika uye kushandisa zvinodhaka zvinogona kuitika nehutano hwekuzvidya mwoyo.

Fonera mupiki wako kana uchigara uchinetseka kana kunzwa kunetseka, kunyanya kana zvichikanganisa zviitiko zvako zvezuva nezuva.

GAD; Kushungurudzika kusagadzikana

• Kushungurudzika uye kusagadzikana
• Yakajairika kunetseka kusagadzikana

American Psychiatric Association. Kushungurudzika kusagadzikana. Mune: American Psychiatric Association. Kuongorora uye Statistical Manual yeMental Dambudziko. 5 ed. Arlington, VA: American Psychiatric Kuburitsa. 2013; 189-234.

Calkins AW, Bui E, Taylor CT, Pollack MH, LeBeau RT, Simon NM. Kushungurudzika kusagadzikana. Mune: Stern TA, Fava M, Wilens TE, Rosenbaum JF, eds. Massachusetts General Hospital Yakakwana Clinical Psychiatry. 2nd ed. Philadelphia, PA: Elsevier; 2016: chits.

Lyness JM. Matambudziko epfungwa mune zvekurapa. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 26th ed. Philadelphia, PA: Elsevier; 2020: chitsiko 369.

National Institute yeMental Health webhusaiti. Kushungurudzika kusagadzikana. www.nimh.nih.gov/health/topics/anxiety-disorders/index.shtml. Yakagadziridzwa Chikunguru 2018. Yakasvika muna Chikumi 17, 2020.