Ndedzipi Ndidzo Mhando dzakasiyana dzekusarara?

Zvemukati

• Mhedziso
• Mhando dzakasiyana dzekushaya hope
• Acute kushaya hope
• Kusingaperi kushaya hope
• Kutanga kushaya hope
• Kuchengeta kushaya hope
• Maitiro ekushaya hope kwehudiki
• Njodzi uye mhedzisiro yemhedzisiro
• Kurapa kushaya hope
• Kuongorora kushaya hope
• Nguva yekuona chiremba?
• Tora woenda nazvo

Mhedziso

Kushaya hope chirwere chakajairika chekurara chinoita kuti zvikuomere kurara kana kuramba wakarara. Inotungamira kurara masikati uye kusanzwa kuzorora kana kuzorodzwa paunomuka.

Sekureva kweCleveland Clinic, vangangoita 50 muzana yevakuru vanomboshaya hope nguva nenguva. Mumwe chete muvanhu gumi anoti ane chirwere chisingaperi chekushaya hope.

Kushaya hope kunogona kukanganisa chero munhu, asi zvinowanzoitika zvakanyanya kune vakadzi nevakuru vakura. Inogona kutora mazuva mashoma, mavhiki, kana kuenderera kwenguva refu. Kushungurudzika, kuenda kumwedzi, uye mamwe marapirwo uye hutano hutano ndizvo zvinowanzo kukonzera kusarara.

Mhando dzakasiyana dzekushaya hope

Kune akatiwandei akasiyana marudzi ekushaya hope. Rudzi rumwe nerumwe runoratidzwa nekureba kwarwo, kuti runokanganisa sei kurara kwako, uye chikonzero chiri kukonzera.

Acute kushaya hope

Kushaya hope kwakasimba kurara kwenguva pfupi kunogona kugara kubva pamazuva mashoma kusvika kumavhiki mashoma. Ndiyo mhando yekushaya hope yakawanda.

Kushaya hope kwakasimba kunonziwo kugadzirisa kushaya hope nekuti zvinowanzoitika kana uchinge waona chiitiko chinonetsa, sekufa kwemudiwa kana kutanga basa idzva.

Pamwe pamwe nekushushikana, kushaya hope kwakanyanya kunogona kukonzerwa ne:

• zvakatipoteredza izvo zvinokanganisa kurara kwako, senge ruzha kana mwenje
• kurara mumubhedha usina kujairika kana nharaunda, senge hotera kana imba nyowani
• kusagadzikana panyama, sekurwadziwa kana kusakwanisa kutora chinzvimbo chakasununguka
• mimwe mishonga
• urwere
• kuneta kukuru

Kusingaperi kushaya hope

Kushaya hope kunoonekwa sekusingaperi kana uchinetseka kurara kwemazuva matatu pavhiki kweinenge mwedzi mumwe.

Kusingaperi kushaya hope kunogona kuve kwekutanga kana kwechipiri. Primary chisingaperi hope, iyo inonziwo idiopathic kushaya hope, haina chikonzero chiri pachena kana chiri pasi pehutano mamiriro.

Sekondari kushaya hope, inonziwo comorbid kusarara, yakajairika. Iko kusuruvara kusingaperi kunoitika nemumwe mamiriro.

Zvinowanzoitika zvikonzero zvekusarara zvakanyanya zvinosanganisira:

• chirwere chisingaperi, chakadai seshuga, chirwere cheParkinson, hyperthyroidism, uye chipingaidzo chekurara uye chepakati pekurara
• mamiriro ehutano hwepfungwa, senge kushushikana, kushushikana, uye kucherechedzwa kwekushomeka kwehutano kusagadzikana
• mishonga, kusanganisira chemotherapy zvinodhaka, antidepressants, uye beta blockers
• caffeine nezvimwe zvinokurudzira, zvakadai sedoro, nicotine, uye zvimwe zvinodhaka
• mararamiro ehupenyu, anosanganisira kufamba kazhinji uye jet lag, kutenderera basa rekuchinja, uye kurara

Kutanga kushaya hope

Kutanga kushaya hope idambudziko rekutanga kurara. Rudzi rwekusarara urwu rwunogona kuve rwepfupi kana risingaperi.

Chero zvikonzero zveakanyanya uye asingagumi kushaya hope zvinogona kuita kuti zviome kurara. Zvepfungwa kana zvepfungwa nyaya ndizvo zvinonyanya kukonzera. Izvi zvinosanganisira kushungurudzika, kushushikana, kana kushushikana.

Maererano neongororo ya2009, vanhu vane chirwere chisingaperi chokusarara kazhinji vane imwe dambudziko rekurara, senge isina kugadzikana gumbo chirwere kana nguva nenguva kufamba kwekufamba.

Caffeine nezvimwe zvinokurudzira zvinogona kukudzivirira kubva pakubatwa nehope.

Kuchengeta kushaya hope

Kuchengeta kushaya hope kunonetsa kuramba wakarara kana kumuka nekukurumidza uye uchinetseka kudzoka kuzorara. Rudzi rwekusarara urwu rwunokonzera kuti unetseke nezvekusagona kudonha zvakare uye kusawana kurara zvakakwana. Izvi zvinokanganisa kurara kumberi, zvichigadzira kutenderera kwakashata.

Kuchengeta kushaya hope kunogona kukonzerwa nemamiriro ehutano hwepfungwa, senge kushushikana. Zvimwe zvehutano izvo zvinogona kukukonzera kuti umuke zvinosanganisira:

• gastroesophageal Reflux chirwere
• kurara kufema
• asima uye mamwe mamiriro ekufema
• isina kugadzikana gumbo chirwere
• nguva nenguva kufamba kwechikwata

Maitiro ekushaya hope kwehudiki

Maitiro ekushaya hope kwehudiki (BIC) inokanganisa vangangoita vana. Iyo yakakamurwa kuita matatu madiki:

• BIC kurara-kutanga. Rudzi urwu runobva mukusangana kwakashata nehope, senge kudzidza kudzidza kurara nekuzununguswa kana kuyamwiswa. Vanogona zvakare kusanganisira kuve nemubereki aripo kana kuona TV iye achirara.
• BIC muganho-kumisikidza. Rudzi urwu rweBIC runosanganisira kuramba kwemwana kuenda kunorara uye kudzokorora kuyedza kumbomira kuenda kunorara. Mienzaniso yemaitiro aya kukumbira kunwa, kuenda kuchimbuzi, kana kuti mubereki averengere imwe nyaya.
• BIC yakasanganiswa mhando. Iyi fomu inosanganiswa nemamwe maviri madiki eBIC. Izvi zvinoitika kana mwana aine kusangana kwakashata nehope uye achiramba kuenda kunorara nekuda kwekushaikwa kwekuganhurirwa-kumisikidzwa nemubereki kana muchengeti.

BIC inogona kugadziriswa nehunhu hwakawanda hwehunhu, sekugadzira tsika yekurara ine hutano kana kudzidza kuzvidzora kana nzira dzekuzorora.

Njodzi uye mhedzisiro yemhedzisiro

Kushaya hope kunogona kukonzera njodzi dzinoverengeka uye mhedzisiro inokanganisa hutano hwako hwepfungwa nemuviri uye kukanganisa kugona kwako kushanda.

Njodzi uye mhedzisiro yekushaya hope dzinosanganisira:

• kuderera kwekuita kubasa kana kuchikoro
• njodzi yakawedzera yetsaona
• kuwedzera njodzi yekuora mwoyo uye mamwe mamiriro ehutano hwepfungwa
• njodzi yakawedzera yehutano husingaperi, hwakadai sehosha yemoyo, sitiroko, uye kufutisa

Kurapa kushaya hope

Kurapa kwekushaya hope kunosiyana uye zvinoenderana nechakonzera.

Iwe unogona kukwanisa kurapa zvakanyanya kushaya hope kumba neinopfuura-the-counter kurara rubatsiro kana nekugadzirisa kushushikana kwako.

Kurapa kwekusarara kusingaperi kungangoda kugadzirisa chero mamiriro ezvinhu ari kukonzera kusarara kwako. Chiremba anogona kukurudzira kugona kwehunhu hwekuziva kwehope (CBT-I), iyo yakaratidza kuve inoshanda kupfuura mushonga.

Kuongorora kushaya hope

Kuona kushaya hope kunogona kusanganisira kuongorora kwemuviri uye kuongorora nhoroondo yezvechiremba kuti utarise zviratidzo zvechimiro chiri pasi.

Iwe unogona zvakare kubvunzwa kuti utarise ako ekurara mapatani uye zviratidzo mune yekurara dhayari. Chiremba anogona kukutumira iwe kudzidza kurara kuti utarise kumwe kunetseka kwekurara.

Nguva yekuona chiremba?

Wona chiremba kana kushaya hope kuri kukuomesera iwe kuti ushande mukati mezuva kana kuti kana ichigara kweanopfuura mavhiki mashoma. Chiremba anogona kubatsira kuona chakakonzera kusarara kwako uye nzira inoshanda yekurapa nayo.

Tora woenda nazvo

Imwe yemhando dzakasiyana dzekushaya hope inogona kukanganisa kugona kwako kushanda mukati mezuva. Kushaya hope kwakanyanya kunogona kurapwa kumba. Kuruboshwe kusarapwa, kusuruvara kusingaperi kunogona kuwedzera njodzi yako yekushungurudzika uye mamwe mamiriro akakomba.