Mukuru ADHD: Kuita Hupenyu Pamba Hwakareruka

Zvemukati

• Kuziva Mukuru ADHD
• Mukuru ADHD Kuzvitaurira-Chikamu
• Kurapa Kwevakuru ADHD
• Exercise Nguva Dzose
• Wana Kurara Zvakakwana
• Kuvandudza Nguva Yekutarisira Unyanzvi
• Vaka Ukama
• Mishonga
• Kurapa
• Kuziva Kwekuita Therapy
• Kuroora Kuroorwa uye Kurapa Kwemhuri

Kucherechedzwa kwekushomeka kwehutano kusagadzikana (ADHD) chirwere cheeurodevelopmental chinoratidzirwa nekusagadzikana, kusatarisira, uye kusagadzikana. Kutaurwa kweADHD kunowanzo fungidzira mufananidzo wemwana ane makore matanhatu ekubheja fenicha kana kutarisisa kunze kwehwindo rekirasi yavo, vachiregeredza mabasa avo. Nepo ADHD ichinyanya kuwanda muvana, hosha iyi inobatawo vangangoita mamirioni masere vakuru veAmerica, maererano neAnxiety and Depression Association of America.

Iko kusagadzikana kwehudiki ADHD kazhinji kunodzikira nekukura, asi zvimwe zviratidzo zvinogona kuramba zvichidaro. Ivo vanogona kutokonzeresa maitiro ane njodzi, sekubhejera uye doro kana kushandisa zvinodhaka. Izvi zviratidzo uye maitiro anogona kukuvadza pane:

• kudyidzana kwevanhu
• mabasa
• hukama

Kuziva Mukuru ADHD

ADHD inopa zvakasiyana muvakuru kupfuura zvazvinoita muvana, izvo zvinogona kutsanangura kuti nei zviitiko zvakawanda kwazvo zvevanhu vakuru ADHD zvisina kuongororwa kana kusaziva. Adult ADHD inokanganisa izvo zvinonzi "masimba ekuita" ehuropi, senge:

• kuita sarudzo
• ndangariro
• sangano

Kukanganiswa kwehutungamiri mabasa kunogona kukonzera zviratidzo zvinotevera:

• kutadza kugara pabasa kana kutora mabasa anoda kutariswa kwakasimba
• kurasikirwa kana kukanganwa zvinhu zviri nyore
• kazhinji kuratidza kumusoro kunonoka
• kutaura zvakanyanya
• vachiratidza kusaterera
• kugara uchikanganisa hurukuro dzevamwe vanhu kana zviitiko
• kusashivirira uye kushatirwa nyore

Vazhinji vakuru vane ADHD vaivewo nemamiriro acho sevana, asi zvinogona kunge zvakaonekwa zvisizvo sekuremara kwekudzidza kana kusagadzikana kwehunhu. Zviratidzo zvechirwere zvinogona kunge zvaive zvakanyorovera panguva yehucheche kusimudza chero mireza tsvuku, asi zvozove pachena mukukura kana munhu wacho atarisana nezvinodiwa nehupenyu zvinowedzera. Zvisinei, kana iwe uchifungidzira kuti une ADHD, zvakakosha kuti uwane kurapwa nekukurumidza sezvazvinogona. Kana ikasiiwa isingazivikanwe uye isina kurapwa, kusagadzikana kunogona kukonzera matambudziko muhukama hwehukama uye kukanganisa maitiro kuchikoro kana kubasa.

Mukuru ADHD Kuzvitaurira-Chikamu

Kana izvo zvambotaurwa zviratidzo zveADHD kurira kujairira, ungangoda kufunga kuzvitarisa pamusoro peVakuru ADHD Yekuzvipa-Kuzivisa Scale Chiratidzo Chekutarisa. Urongwa urwu hunowanzoshandiswa navanachiremba kuongorora vanhu vakuru vachitsvaga rubatsiro rwezviratidzo zveADHD. Vanachiremba vanofanirwa kuongorora zvisirinani zviratidzo, mune chaiwo madhigirii ekuomarara, kuti vaite ADHD kuongororwa.

Iyi inotevera mienzaniso yemibvunzo kubva pane yekutarisa. Sarudza imwe yeiyi mhinduro shanu kune yega yega:

• Hazvina kumboitika
• Kazhinji
• Dzimwe nguva
• Kazhinji
• Nguva zhinji

1. "Kangani kacho iwe uchinetseka kuchengeta pfungwa dzako paunenge uchiita basa rinofinha kana kudzokorora?"
2. "Iwe kangani iwe uchinetseka kumirira yako nguva mumamiriro ezvinhu apo kutora-kutora kunodiwa?"
3. "Kangani kako unokanganiswa nezviitiko kana ruzha zvakakukomberedza?"
4. "Kazhinji kangani iwe paunonzwa uchinyanya kushanda uye uchimanikidzwa kuita zvinhu, senge waityairwa nemota?"
5. "Kazhinji kangani une matambudziko ekurangarira nguva dzakatarwa kana zvaunosungirwa?"
6. "Unowanzovhiringidza vamwe kana vakabatikana?"

Kana iwe ukapindura "Kazhinji" kana "Kazhinji" kune mazhinji emibvunzo iyi, funga kuita musangano nachiremba wako kuti uongorore.

Kurapa Kwevakuru ADHD

Kurarama neADHD kunogona kunetsa pane dzimwe nguva. Nekudaro, vakuru vazhinji vanokwanisa kubata zviratidzo zvavo zveADHD zvinobudirira uye vanotungamira hupenyu hune pundutso, hunogutsa. Zvichienderana nekuomarara kwezviratidzo zvako, ungangoda rubatsiro kubva kuna chiremba ipapo ipapo. Pane akasiyana magadzirirwo ako aunotanga kuita kubatsira kuti zviratidzo zvako zvive pasi pesimba.

Exercise Nguva Dzose

Kurovedza muviri nguva dzose kunogona kukubatsira kubata hutsinye uye simba rakawedzerwa nenzira ine hutano, yakanaka. Kunze kwekuzorodza uye kudzikamisa muviri wako, kurovedza muviri kwakakoshawo kuchengetedza hutano hwakanaka.

Wana Kurara Zvakakwana

Zvakakosha kutora kanomwe kusvika kumaawa masere ekurara manheru ega ega. Kushaikwa kwekurara kunogona kuita kuti zviome kutarisa, kuchengetedza kugadzirwa, uye kugara pamusoro pemabasa ako. Taura nachiremba wako kana uchinetseka kurara.

Kuvandudza Nguva Yekutarisira Unyanzvi

Kuisa nguva yekupedzisira yezvinhu zvese, kusanganisira zvinoita kunge zvidiki mabasa, zvinoita kuti zvive nyore kwauri kuti urambe wakarongeka. Izvo zvinobatsirawo kushandisa maaramu uye maaera kuitira kuti usazokanganwa nezve mamwe mabasa. Kutora nguva yekuisa pekutanga mabasa akakosha kunowedzera kukumisira kuti ubudirire.

Vaka Ukama

Sarudza nguva yemhuri yako, shamwari, uye akakosha mumwe. Ronga zviitiko zvinonakidza zvekuita pamwe chete uye chengetedza zvibvumirano zvako. Paunenge uinavo, chenjera mukutaurirana. Teerera kune zvavari kutaura uye edza kusavhiringidza.

Kana zviratidzo zveADHD zvichiri kukanganisa hupenyu hwako kunyangwe uchiita izvi, inogona kunge iri nguva yekuwana rubatsiro kubva kuna chiremba wako. Vanogona kutaura marapirwo akasiyana siyana zvichienderana nekukura kwezviratidzo zvako. Izvi zvinogona kusanganisira mamwe marudzi erapi, pamwe nemushonga.

Mishonga

Vazhinji vakuru vane ADHD vanonyorerwa zvinokurudzira, zvakadai se:

• methylphenidate (Concerta, Metadate, uye Ritalin)
• dextroamphetamine (Dexedrine)
• dextroamphetamine-amphetamine (Adderall XR)
• lisdexamfetamine (Vyvanse)

Iyi mishonga inobatsira kurapa ADHD zviratidzo nekusimudzira uye kuenzanisa mazinga emakemikari emakemikari anonzi maurotransmitter. Mimwe mishonga inogona kushandiswa kurapa ADHD inosanganisira atomoxetine (Strattera) uye mamwe maanodzvinyirira, senge bupropion (Wellbutrin). Atomoxetine uye antidepressants zvinoshanda zvishoma pane zvinokurudzira, saka zvinogona kutora vhiki dzinoverengeka zviratidzo zvisati zvavandudzika.

Mushonga wakakodzera uye muyero wakakodzera kazhinji unosiyana kubva pamunhu kuenda kumunhu. Zvinogona kutora nguva pakutanga kuti uwane zvakakunakira iwe. Ita shuwa yekutaura nachiremba wako nezve mabhenefiti uye njodzi dzemumwe mushonga, kuti uve neruzivo rwakakwana. Iwe unofanirwa zvakare kutaura nachiremba wako kana ukatanga kukudziridza chero mhedzisiro paunotora mushonga wako.

Kurapa

Therapy yevakuru ADHD inogona kubatsira. Inowanzo sanganisira kuraira kwepfungwa uye dzidzo nezve chirwere ichi. Therapy inogona kukubatsira:

• kunatsiridza yako nguva manejimendi uye hunyanzvi hwekuronga
• dzidza nzira dzekudzora kusagadzikana maitiro
• kutsungirira matambudziko kuchikoro kana kubasa
• kuwedzera kuzviremekedza kwako
• kugadzirisa hukama nemhuri yako, vaunoshanda navo neshamwari
• dzidza zvirinani kugadzirisa matambudziko
• gadzira nzira dzekudzora kutsamwa kwako

Mhando dzakajairika kurapa kwevakuru vane ADHD dzinosanganisira:

Kuziva Kwekuita Therapy

Rudzi urwu rwekurapa runokutendera iwe kuti udzidze maitiro ako ehunhu uye kuti ungashandure sei pfungwa dzisina kunaka kuita dzakanaka. Izvo zvinogona zvakare kukubatsira iwe kusangana nezvinetso muhukama kana kuchikoro kana kubasa. Kufungisisa maitiro ekurapa kunogona kuitwa wega kana muboka.

Kuroora Kuroorwa uye Kurapa Kwemhuri

Rudzi urwu rwekurapa runogona kubatsira vadiwa uye vamwe vakakosha kutsungirira kunetseka kwekugara nemunhu ane ADHD. Inogona kuvadzidzisa zvavanogona kuita kuti vabatsire, uye nemabatirwo avangaita kutaurirana nemumwe munhu.

Kuva neADHD semunhu mukuru hazvisi nyore. Nokurapwa kwakanaka uye nadzurudzo yemararamiro, zvisinei, iwe unogona kudzikisa zvakanyanya zviratidzo zvako uye nekuvandudza hupenyu hwako.