5 Nzira dzekutsigira Mudikani Kurwira Kushushikana

Zvemukati

• 1. Dzidza
• 2. Dzidzira kuzvitarisira
• 3. Vabvunze zvavanoda
• 4. Usave iwe chete sosi yekutsigirwa
• 5. Usatsoropodza kana kutonga
• Ongororo ye

Kana iwe wakafanana nevakadzi vazhinji, unoda kuti vanhu vaunoda vaone zvikamu zvakanakisisa zvako. Munguva yehudiki hwangu, amai vangu vakaita izvozvi. Akavanza matambudziko ake ese kwatiri- kusanganisira kurwisa kwake nekushushikana. Aive zvese zvangu. Pandakasvika pakukura ndipo pandakazotanga kunzwisisa chikamu chake chaaive akaviga-uye mabasa akachinjirwa.

Ini semunhu mukuru, ndaiona sekushushikana kwaamai vangu kuchiwedzera kuoma kubata. Akazoedza kutora hupenyu hwake, uye hapana wemhuri yangu akazviona zvichiuya. Kutevera kuedza kwake, ndakanzwa ndarasika, ndakatsamwa uye ndakavhiringidzika. Pane chandakapotsa here? Ko ndaigotadza sei kuziva kuti zvinhu zvaita sei izvo zvakaipa? Chii chimwe chandaigona kunge ndakaita kumubatsira? Ndakarwa nemibvunzo iyi kwenguva yakareba. Ndaida kuziva kana paiva nechimwe chinhu chandaigona kuita zvakasiyana. Ndaidawo kuziva zvandaifanira kuita kuti ndienderere mberi. Ndakatya kuti aizozviona ava murima imomo zvakare.

Mumakore kubvira paakaedza kuzviuraya, ndave ndichitsigira amai vangu nguva dzose, ndichivabatsira kutarisira utano hwavo hwepfungwa uye hwomuviri. Asi, kunyangwe akarwara nesitiroko, gomarara, uye zvimwe zvehutano, hutano hwake hwepfungwa hunoramba huri hwakaomesesa hwechirahwe. Ndizvo zvinoita kuti isu vaviri tirwadziwe zvakanyanya.

Muna 2015, 6.7 muzana yevanhu vakuru veUnited States vaiva nechiitiko chimwe chekuora mwoyo, maererano neNational Institute of Mental Health. Uye kutsigira mudiwa ane kushushikana hakusi nyore nguva dzose. Unogona kunge uchinetseka kuwana zvaunofanira kutaura kana kuita. Ndakanetseka nazvo kwenguva yakati rebei. Ndaida kumubatsira, asi ndakanga ndisingazivi kuti sei. Ndakazoona kuti ndaifanira dzidza sei kuvapo nokuda kwake.

Kana mumwe munhu waunoda achinetseka nedepression, heano matipi mashoma ekutungamira nzira.

1. Dzidza

"Haugone kugadzirisa dambudziko kusvika waziva kuti dambudziko nderei, saka kutsanangura nyaya yacho kunobatsira zvakanyanya," anodaro Bergina Isbell, MD, chiremba wepfungwa ane hunyanzvi. "Kutsvaga kana kuri kungova nebhuruu pamusoro pekuodzwa mwoyo, kusuruvara pamusoro pemudiwa akarasika, kana kuora mwoyo kwekurapwa kunogona kukanganisa maitiro ako." Saka, chekutanga uye chekutanga, "tsvaga zvimwe nezve izvo zviri kunetsa shamwari yako kana mudiwa," anodaro. Kana iri kliniki yekuora mwoyo, kuzvidzidzisa kunova kwakakosha, anodaro Indira Maharaj-Walls, LMSW. Vanhu vanowanzofunga nezvekuora mwoyo sekusuwa kunoramba kuripo, asi kazhinji havanzwisisi kuti kuora mwoyo kunoshanda sei uye kuti zvakaoma sei kurwisa; ruzivo rwunobatsira kudzivirira fungidziro uye kukubvumidza iwe kuti upe rumwe rutsigiro, Maharaj-Masvingo anodaro.

Iyo Kuzvidya Mwoyo uye Kuora Mwoyo Association yeAmerica inzvimbo huru yeruzivo. Dr. Isbell zvakare vanoratidzira Mental Health America kune rumwe ruzivo rwepamutemo nezve kushushikana, kushungurudzika, uye zvimwe hutano hwepfungwa dzidzo zviwanikwa. (Yakabatana: Waizviziva Here Kune 4 Akasiyana Mhando dzekushungurudzika?)

2. Dzidzira kuzvitarisira

"Kutarisira munhu akatarisana nekuora mwoyo kunoodza mwoyo," anodaro chiremba wepfungwa Mayra Figueroa-Clark, LCSW. Kuvimbisa kuti unokwanisa kudzidzira kuzvitarisira nguva dzose, wakabatana nenharaunda yevanhu vane pfungwa dzakafanana, uye kuziva nguva yekutaura "kwete" chaizvoizvo. zvimwe zvakakosha kupfuura zvaungafunga, anotsanangura Figueroa-Clark. Kana isu tichida kubatsira avo vatinoda, hazvishamise kurasikirwa nezvatinoda isu pachedu. Ramba uchifunga kuti kuti unyatso kupa mumwe munhu waunoda rubatsiro, unofanirwa kuve pane zvaunogona-zvinoreva kuzvitarisira kana uchizvida. (Related: Maitiro Ekuita Nguva Yekuzvichengeta Kana Iwe Usina)

3. Vabvunze zvavanoda

Kunyangwe kubvunza mumwe munhu izvo zvavanoda zvinoita kunge kuri nyore zvakakwana, zvinowanzo kufuratirwa neshamwari dzinoda kubatsira. Chokwadi ndechekuti, iwe unogona kupa yakanakisa rutsigiro nekungobvunza munhu waunoda zvaari kuda. "Kune rimwe divi, hunhu hwehurwere hwavo hunogona kuuita kuti vasave nechokwadi chechavabatsira, asi dzimwe nguva, vanogona kupa ruzivo rwezvinobatsira nezvisingakanganise," anodaro Glenna Anderson, LCSW. Iwe unofanirwa kupa mudiwa wako nzvimbo yekutendeseka newe nezve izvo zvavanoda uye uve unodisa kuita, kunyangwe kana iwe usafunge kuti yakakosha kana kuti chii chaungade mumamiriro akafanana, Anderson anotsanangura. Bvunza mibvunzo uye iwe uchakwanisa kupa izvo zvinonyanya kudiwa.

4. Usave iwe chete sosi yekutsigirwa

Makore apfuura, apo ini pandakatanga kunyatsonzwisisa kuoma kwekushushikana kwaamai vangu, ndakaona kuti ndave kuve ivo vega tsime rerutsigiro. Ini zvino ndave kuziva kuti gadziriro iyi yanga isina hutano kwatiri tese. "Funga nezvemapoka ekutsigira kuburikidza neNational Alliance yeMental Illness," anodaro Dr. Isbell. Vanopa mapoka emhuri kuti azvidzidzise pamusoro pechirwere chepfungwa pamwe nemapoka evezera kune avo vari kubata nekuora mwoyo kuti vabatsire kutanga nzira yekuwana rubatsiro, Dr. Isbell anotsanangura. Iwe unofanirwa zvakare kuve nenzanga yeshamwari uye mhuri vanogona kukubatsira kutsigira mudiwa wako. "Ronga musangano uye uone kana vamwe varipo kuti vaite zvinhu zvidiki," anodaro Figueroa-Clark. Zvese kubva mukutarisa mukati nekufona kusvika kugadzirira chikafu zvinobatsira kana zvasvika pakutsigira shamwari iri kunetseka, Figueroa-Clark anotsanangura. Ingo rangarira kuti haufanire kunge uri wega munhu ari kupa rutsigiro urwu. Kunyangwe kana munhu arikurwira kuora mwoyo ari mubereki wako kana murume kana mukadzi, haufanire kuita izvi wega. "Vhura uye uvepo kuti uterere, asi zvakare dzikamisa izvi nekuda kuvabatsira kuti vasvike kune vehunyanzvi rubatsiro," anodaro Dr. Isbell.

5. Usatsoropodza kana kutonga

Kutsoropodza kana kupa mutongo kazhinji kunoitika nekusaziva, asi kunokonzeresa kukuvadza kukuru. "Usamboshoropodza kana kurerutsa manzwiro avo nekuti izvi zvinoita kuti zvinhu zviwedzere kuipa," anodaro Maharaj-Walls. Pane kudaro, tarisa pakuratidza tsitsi. Paunotora nguva yekuzviisa mumamiriro emumwe munhu, munhu wacho achakuona semanyuko akachengeteka erudo netsigiro. Izvi hazvireve kuti unofanirwa kubvumirana nesarudzo dzavakaita, asi iwe unofanirwa kuvapa nzvimbo yekuve panjodzi pasina kunetseka nemhinduro isina kunaka kubva kwauri, anodaro. "Teerera nenzeve inonzwira tsitsi," anodaro Dr. Isbell. "Hupenyu hweshamwari yako hunogona kutaridzika kunge mufananidzo wakakwana kubva kunze, asi iwe hauna zano rekuti vakamboita nezvei munguva yakapfuura kana zvavari kusangana nazvo izvozvi." Zvinhu hazvisi izvo zvavanogara vachiita, saka ipa rutsigiro pasina kushoropodzwa.

Kana iwe kana mumwe munhu waunoda akaora mwoyo uye achifunga kuzviuraya, fonera iyo National Suicide Prevention Lifeline.

Ongororo ye