Kutarisana Nokushungurudzika Mushure mekurambana

Zvemukati

• Hutano vs. husina hutano zviratidzo zvekurambana
• Chii chinoitika kana kushushikana kukatadza kurapwa?
• Kurapa kwekushungurudzika
• Kuwana rutsigiro mushure mekurambana
• Ndeapi maonere ekuora mwoyo mushure mekurambana?
• Kudzivirira kuzviuraya

Migumisiro yekurambana

Kurambana hakumbofi kwakareruka. Kuguma kwehukama kunogona kupidigura nyika yako yakatenderedza pasi uye kukonzeresa huwandu hwemanzwiro. Vamwe vanhu vanokurumidza kugamuchira kupera kwehukama uye kuenderera mberi, asi vamwe vanogona kubata nekushushikana.

Ino inogona kunge iri nguva inoshungurudza, uye inogona kunzwa sekunge nyika yako iri kuparara. Asi nepo kusuwa uye kuwedzera mamiriro emanzwiro kuri kuita kwakajairika mushure mekurambana, zvakakosha kuti uzive zviratidzo zvekuora mwoyo.

Hutano vs. husina hutano zviratidzo zvekurambana

Sezvo zviratidzo zvekushushikana zvinogona kubva pane zvinyoro kusvika kune zvakakomba, zvinowanzoomera kuziva kuti kusuruvara uye kushungurudzika ndizvo zvakajairika kuita kurambana kana chiratidzo chechimwe chinhu chakakomba senge kushushikana.

Zvakanaka kuchema kurasikirwa kwehukama paunotanga kurapwa. Asi izvi hazviratidze kuti manzwiro ese aunonzwa maitiro akajairika. Iko kune hutano uye husina hutano zviratidzo zvekurambana. Kuziva mutsauko uripo pakati pezviratidzo izvi kunogona kukubatsira kuti uone kana uri kusangana nekushushikana.

Zviratidzo zvine hutano zvekurambana zvinogona kusanganisira:

• hasha nekushungurudzika
• kuchema nekusuwa
• kutya
• kushaya hope
• kurasikirwa kwechido mumabasa

Zviratidzo izvi zvinonetsa. Asi kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchingeita uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchiona izvo zvakajairika maitiro ekuita pakurambana, yako yemanzwiro mamiriro achavandudza zvishoma zvishoma apo iwe uchizojairira kuhupenyu pasina mumwe wako. Iyo yakawanda yenguva inotora kuporesa inosiyana kune mumwe nemumwe munhu, saka iva nemoyo murefu.

Kunyangwe zvakajairika kunzwa kusuwa uye kurwadziwa mushure mekurambana, unofanirwa kutaura nachiremba kana zviratidzo zvako zvikasatanga kuvandudza mushure memavhiki mashoma, kana zvikatowedzera. Kuti uonekwe uine kushushikana, unofanirwa kusangana neanenge mashanu ezviratidzo zvipfumbamwe zvinotevera kwenguva inokwana vhiki mbiri:

• kunzwa kusuruvara, kushaya chinhu, kana kusava netariro kweakawanda ezuva rinenge zuva rega rega
• kurasikirwa nekufarira zviitiko zvawaimbofarira
• kuonda uye kurasikirwa nehavi, kana kuwedzera kudya uye kuwedzera huremu
• kurara kungave kushoma kana kunyanyisa
• kuwedzera kwekufamba senge kufamba kana kukwenya ruoko, kana kutaura zvishoma nezvishoma uye kufamba
• kunzwa sekunge iwe hauna simba kwemazuva mazhinji ezuva
• kunzwa kusakosha
• kunetseka kuisa pfungwa kana kuita sarudzo
• pfungwa nezverufu, inonziwo pfungwa yekuzviuraya

Kushungurudzika kunogona kuitika kune chero munhu mushure mekurambana, asi vamwe vanhu vari panjodzi huru. Chikonzero chekushungurudzika chinosiyana, asi iwe unogona kusangana nemanzwiro aya kana iwe uine nhoroondo yako yekushushikana kana imwe hosha yemood. Zvimwe zvinhu zvinogona kukonzera kushushikana mushure mekurambana zvinosanganisira shanduko yemahormone kana panguva imwechete kutsungirira imwe shanduko huru muhupenyu hwako, sekurasikirwa nebasa kana kufirwa nemunhu waunoda.

Chii chinoitika kana kushushikana kukatadza kurapwa?

Kuziva zviratidzo zvekuora mwoyo mushure mekurambana uye kuwana rubatsiro rweichi chiitiko kunogona kudzikisa njodzi yezvinetso. Kana ukasiiwa usina kurapwa, unogona kuvimba nedoro kana zvinodhaka kuti urwadzise kurwadziwa kwepfungwa. Kushungurudzika kunotorawo hutano pahutano hwako hwepanyama. Iwe unogona kunzwa kurwadziwa kwemajoini, kutemwa nemusoro, uye kusanzwisisika kurwadziwa mudumbu. Pamusoro pezvo, kushushikana kusingaperi kunogona kunetesa immune system yako uye kuita kuti iwe ubatwe nyore nezvirwere nezvirwere. Kudya kwepamoyo kunogona kukonzera kuwedzera kuwanda uye kuwedzera njodzi yako yechirwere chemwoyo uye chirwere cheshuga.

Zvimwe zvinetso zvekuora mwoyo zvinogona kusanganisira:

• kutya kurwisa
• matambudziko pamba, kubasa, kana kuchikoro
• pfungwa dzekuzviuraya

Kurapa kwekushungurudzika

Ona chiremba kana zviratidzo zvako zvikasatanga kuvandudza mumavhiki maviri kusvika matatu.

Zvichienderana nezviratidzo zvako, chiremba wako anogona kukunyorera mishonga yekudzvinyirira kuti ikubatsire kurarama nemanzwiro ako. Izvi zvinosanganisira:

• inosarudza serotonin reuptake inhibitors, senge fluoxetine (Prozac) uye paroxetine (Paxil)
• serotonin-norepinephrine reuptake inhibitors, senge duloxetine (Cymbalta) uye venlafaxine (Effexor XR)
• tricyclic antidepressants, senge imipramine (Tofranil) uye nortriptyline (Pamelor)
• monoamine oxidase inhibitors, senge tranylcypromine (Parnate) uye phenelzine (Nardil)

Ita shuwa kuti iwe unonzwisisa njodzi dzekutora mishonga yekudzvinyirira. Mimwe mishonga inogona kukonzera kusangana pabonde, kuwedzerwa kudya, kushaya hope, uye kuwedzera uremu.

Taura nachiremba wako kana zviratidzo zvako zvikasavandudzika kana kuwedzera kuipa, kana kana uine zvakakomba mhedzisiro. Chiremba wako anogona kugadzirisa dosi yako kana kukurudzira mumwe mushonga. Zvichienderana nekuoma kwekushungurudzika mushure mekurambana, chiremba wako anogona kukurudzira kurairwa kana kurapwa kwepfungwa kuti akubatsire kukurira manzwiro ako, kunyanya kana iwe uine pfungwa dzekuzviuraya.

Nzira dzekutsungirira kushushikana kusingabatanidzi rubatsiro rwehunyanzvi dzinosanganisira:

Exercise: Kuita muviri kunogona kusimbisa immune system yako uye kuwedzera simba rako. Kuita maekisesaizi kunowedzerawo kugadzirwa kwemuviri wako kwema endorphin, ayo anogona kugadzirisa mafungiro ako. Vavarira kwemaminetsi makumi matatu ekurovedza muviri kanenge katatu pavhiki.

Ramba wakabatikana: Ongorora zvekuvaraidza uye chengetedza pfungwa dzako kubatikana. Kana iwe uchinzwa kushushikana, verenga bhuku, enda kunofamba, kana kutanga chirongwa chakatenderedza imba.

Wana kurara kwakawanda: Kuwana zororo rakawanda kunogona zvakare kuvandudza hutano hwako hwepfungwa uye kukubatsira iwe kutsungirira mushure mekurambana.

Mishonga yemakwenzi neyechisikigo: Kana iwe usiri kuda kutora mushonga unonyorwa, bvunza chiremba wako nezve zvinowedzera zvinoshandiswa kuora mwoyo, senge St. John's wort, S-adenosylmethionine kana SAMe, uye omega-3 fatty acids muchimiro chemafuta ehove. Zvimwe zvinowedzera hazvigone kusanganiswa nemishonga yekunyorera, saka bvunza chiremba wako zvisati zvaitika. Iwe unogona zvakare kutsvaga dzimwe nzira dzokurapa dzekushungurudzika, senge kugadzirirwa, kurapa, uye kufungisisa.

Kuwana rutsigiro mushure mekurambana

Kuwana kurambana kuri nyore kana iwe uchinge wagamuchira rutsigiro kubva kumhuri neshamwari. Iwe haufanire kupfuura neizvi wega, saka zvipoteredze nevanhu vakanaka vanokukurudzira. Kana iwe uchinzwa kusurukirwa kana kutya, dana munhu waunoda uye gadzirira magariro.

Dzivisa vanhu vasina kunaka vanogona kukutonga kana kukushoropodza. Izvi zvinogona kukuvadza kushushikana uye kuita kuti zvikuomere iwe kupora mushure mekurambana.

Iwe unogona zvakare kurwisa kusurukirwa uye kushushikana mushure mekurambana nekukudziridza hushamwari hutsva uye nekubatana zvakare neshamwari dzekare. Ungana pamwe nevashoma vaunoshanda navo masikati kana kudya kwemanheru, kana kupindira munharaunda yako kusangana nevanhu vatsva. Joinha kirabhu, tora kirasi, kana anozvipira munguva yako yekusarudzika.

Kunyangwe kana kushushikana kwako kusiri kwakanyanya zvakakwana kurapwa kwepfungwa, zvinogona kubatsira kujoina boka rekutsigira. Tarisa mapoka ekurambana uye ekurambana pedyo neimba yako, kana sarudza boka rekutsigira chirwere chepfungwa uye kushushikana. Uchasangana nevanhu vakapfuura muchiitiko chakafanana, pamwe nekudzidza matekiniki ekugadzirisa manzwiro ako.

Ndeapi maonere ekuora mwoyo mushure mekurambana?

Kunyangwe iyo rollercoaster kukwira kwekurambana, zvinokwanisika kupora uye kukurira kushungurudzika kwepfungwa. Maonero acho akanaka nekurapwa, asi zvakakosha kuti usatarise kusagadzikana kwenguva refu kunzwa uye kusuwa. Maitiro ekuporesa anosiyana pamunhu wega wega. Asi nerubatsiro rweshamwari, mhuri, uye pamwe nachiremba, unogona kukunda kushushikana uye kuenderera mberi mushure mehukama kupera.

Kudzivirira kuzviuraya

Kana iwe uchifunga kuti mumwe munhu ari pangozi yekuzvikuvadza kana kukuvadza mumwe munhu:

• Fonera 911 kana yako yemuno emergency emergency.
• Gara nemunhu kusvika rubatsiro rwasvika.
• Bvisa chero pfuti, mapanga, mishonga, kana zvimwe zvinhu zvinogona kukuvadza.
• Teerera, asi usatonga, kukakavara, kutyisidzira, kana kupopota.

Kana iwe uchifunga kuti mumwe munhu ari kufunga kuzviuraya, tora rubatsiro kubva padambudziko kana nhare yekudzivirira kuzviuraya. Edza iyo National Suicide Kudzivirira Lifeline pa800-273-8255.

Zvinyorwa: National Suicide Prevention Lifeline uye Kushungurudzwa Kwemishonga uye Mental Health Services Administration