Maitiro Ekuita Nehutano Hutano Panguva yeCOVID-19, uye Beyond

Zvemukati

• Chii chinonzi kunetseka nezveutano?
• Kuzvidya mwoyo kwakawanda zvakadini?
• Iwe unoziva sei kana uine hutano hwehutano?
• Zviri kukanganisa hupenyu hwako.
• Iwe unotambura zvakanyanya nekusava nechokwadi.
• Zviratidzo zvako zvinokura kana uchinge wakamanikidzwa.
• Zvaunofanira Kuita Kana Iwe Uchifunga Iwe Unogona Kuva Nehutano Hutano
• Funga nezvekurapa.
• Kana iwe usati watove nayo, tsvaga chiremba wekuchengeta waunovimba naye.
• Batanidza maitiro ekufunga.
• Rovedza muviri.
• Uye heano mamwe mazano akananga ekugadzirisa kushushikana kwehutano hwakanangana neCOPVID:
• Deredza kushamwaridzana uye nguva yenhau.
• Ramba uine hwaro hwakasimba hwetsika dzakanaka.
• Edza kuona zvinhu sezvazviri.
• Ongororo ye

Kunyemwerera, huro kunzwika, kana kutemwa nemusoro zvinoita kuti utye, kana kukutumira wakananga kuna "Dr. Google" kuti uone zviratidzo zvako? Kunyanya munguva yekoronavirus (COVID-19), zvinonzwisisika — pamwe kungwara — kuve nehanya nezvehutano hwako uye chero zviratidzo zvitsva zvauri kuona.

Asi kune vanhu vanobata nekushushikana kwehutano, kunetseka zvakanyanya nezvekurwara kunogona kuita kubatikana kukuru zvekuti kunotanga kukanganisa hupenyu hwezuva nezuva. Asi iwe ungaudza sei musiyano uripo pakati pehutano hunobatsira kusvinura uye kururamisa-kunetseka nezve hutano hwako? Mhinduro, kumberi.

Chii chinonzi kunetseka nezveutano?

Sezvazvinoitika, "kushushikana kwehutano" hachisi chirwere chakarongeka. Zviri zvenguvawo zvayo izwi rinoshandiswa nevese varapi uye neruzhinji rwevanhu kutaura nezve kunetseka nezve hutano hwako. “Kuzvidya mwoyo pamusoro peutano kunonyanya kushandiswa mazuva ano kurondedzera munhu ane pfungwa dzisina kunaka dzinopindirana nezveutano hwake,” anodaro Alison Seponara, M.S., L.P.C., chiremba wepfungwa ane rezinesi anonyanya kunetseka nezvekuzvidya mwoyo.

Chirwere chepamutemo chinonyatsoenderana nekuzvidya mwoyo kwehutano chinonzi chirwere kushungurudzika kusagadzikana, kunozivikanwa nekutya uye kunetseka nezvekusagadzikana kwemuviri, uye kubatikana nekuva kana kuwana chirwere chakakomba, anotsanangura Seponara. “Munhu wacho anogonawo kunetseka kuti zviratidzo zvidiki kana manzwiro emuviri zvinoreva kuti ane chirwere chakakomba,” anodaro.

Semuenzaniso, unogona kunetseka kuti musoro wega wega ibundu reuropi. Kana kuti zvimwe zvinowirirana nenguva dzanhasi, unogona kunetseka kuti pese pahuro kana mudumbu chiratidzo chingangodaro cheCOVID-19. Muzviitiko zvakakomba zvekushushikana kwehutano, kuve nekuwedzeredza kufunganya pamusoro pezviratidzo zvemuviri zvinozivikanwa sesomatic chiratidzo chirwere. (Yakabatana: Maitiro Ekuzvidya Mwoyo Kwangu Kwese Kwandibatsira Kubata neCoronavirus Panic)

Chiri chakaipisisa ndechekuti kushushikana kwese uku kunogona chikonzero zviratidzo zvemuviri. "Zviratidzo zvakajairika zvekushushikana zvinosanganisira kumhanyisa moyo, kusimba muchipfuva, kushushikana mudumbu, kutemwa nemusoro, uye jitters, kungotaura zvishoma," anodaro Ken Goodman, LCSW, mugadziri weThe Anxiety Solution Series uye nhengo yebhodhi yeKuzvidya Mwoyo uye Kuora Mwoyo. Sangano reAmerica (ADAA). "Zviratidzo izvi zvinonzwisiswa zvisirizvo sezviratidzo zvezvirwere zvine ngozi zvehutano sekurwara nemoyo, gomarara remudumbu, gomarara repfungwa, uye ALS." (Ona: Manzwiro Ako Ari Kuratidzira Sei NeGut Yako)

BTW, iwe unogona kunge uchifunga kuti izvi zvese zvinonzwika zvakafanana ne hypochondriasis-kana hypochondria. Nyanzvi dzinoti ichi chirwere chechinyakare, kwete chete nekuti hypochondria inosanganisirwa nehurongwa husina kunaka, asi zvakare nekuti haina kumbobvumidza zviratidzo chaipo zvekuti vanhu vane hutano hwehutano, uye haina kupa nhungamiro yekuti ungatarise sei izvo zviratidzo. Panzvimbo iyoyo, hypochondria yaiwanzo tsamira pane fungidziro yekuti vanhu vane hutano hutano vane zviratidzo "zvisina kutsanangurwa", zvichireva kuti zviratidzo hazvisi zvechokwadi kana hazvigone kurapwa. Nekuda kweizvozvo, hypochondria haichisiri muDiagnostic uye Statistical Manual yeMental Disorders, kana DSM-5, zvinova zvinoshandiswa nevepfungwa nevanoona nezvekurapa.

Kuzvidya mwoyo kwakawanda zvakadini?

Inofungidzirwa kuti chirwere chekuzvidya mwoyo chinokanganisa pakati pe1.3 kusvika ku10 muzana yevanhu vakawanda, nevarume nevakadzi vanobatwa zvakaenzana, anodaro Seponara.

Asi kuzvidya mwoyo pamusoro pehutano hwako kunogonawo kuva chiratidzo chekusagadzikana kwepfungwa, anodaro Lynn F. Bufka, Ph.D., mukuru wedhipatimendi wekudzidzira shanduko uye unhu paAmerican Psychological Association. Uye data inoratidza kuti, pakati peCCIDID-19 denda, kushushikana kwakazara kuri kuwedzera-senge, chaizvo pakukwira.

Dhata yakaunganidzwa neThe Centers for Disease Control and Prevention (CDC) muna 2019 yakaratidza kuti ingangoita 8 muzana yehuwandu hweUS yakashuma zviratidzo zvekushushikana. Kana zviri zve2020? Dhata rakaunganidzwa kubva Kubvumbi kusvika Chikunguru 2020 inoratidza iwo manhamba akasvetukira kune anopfuura makumi matatu (!) Muzana. (Yakabatana: Sei Iyo Coronavirus Pandemic Inogona Kuwedzera Zviratidzo zveOssessive-Compulsive Disorder)

Kune vanhu vandinoona vasingakwanise kuita sevanobvisa kufunga kusingaite kwekutora hutachiona uhu, vanotenda kuti kana vakahuwana, vanofa. Ndipo panobva kutya kwechokwadi kwemukati kubva mazuva ano.

Alison Seponara, M.S., L.P.C.

Bufka inoti zvine musoro kuti vanhu vari kunetseka zvakanyanya izvozvi, kunyanya nezve hutano hwavo. "Izvozvi necoronavirus, isu tine ruzivo rwakawanda rwusingaenderane," anodaro. "Saka iwe uri kuedza kufunga, ndeupi ruzivo rwandinotenda? Ndinogona kuvimba nevakuru vehurumende vari kutaura here kana kuti kwete? Izvo zvakawanda kune munhu mumwe chete, uye zvinogadzirisa dambudziko rekushungurudzika uye kuzvidya mwoyo." Wedzera kune icho chirwere chinotapuriranwa zvakanyanya nezviratidzo zvisinganzwisisiki zvinogonawo kukonzerwa nechando, kusawirirana, kana kunyange kushungurudzika, uye zviri nyore kuona kuti nei vanhu vachizonyanya kuisa pfungwa pane izvo miviri yavo iri kusangana nayo, anotsanangura kudaro Bufka.

Kuvhurazve kuedza kuri kuomesa zvinhu. “Kune mamwe makasitoma akawanda ari kuuya kwandiri kuti arapwe kubva patakatanga kuvhura zvitoro nemaresitorendi zvakare,” anodaro Seponara. "Kune vanhu vandinoona vasingaite sevanobvisa pfungwa dzinogara dzichinetsa dzekuwana hutachiona uhu, vanotenda kuti kana vakahuwana, vanofa. Ndiko kunobva kutya kwechokwadi mukati memazuva ano."

Iwe unoziva sei kana uine hutano hwehutano?

Zvinogona kuve zvinonetsa kuona musiyano uripo pakati pekutsigira hutano hwako uye kunetseka kwehutano.

Sekureva kwaSeponara, zvimwe zviratidzo zvekushushikana kwehutano zvinoda kugadziriswa zvinosanganisira:

• Uchishandisa "Dr. Google" (uye chete "Dr. Google") sereferenzi kana iwe usinganzwe mushe (FYI: Tsvagurudzo nyowani inoratidza "Dr. Google" inenge iri nguva dzose zvisirizvo!)
• Kunyanyisa kubatikana nekuve kana kuwana chirwere chakakomba
• Kudzokorora uchiongorora muviri wako zviratidzo zvekurwara kana chirwere (semuenzaniso, kutarisa mapundu kana shanduko yemuviri kwete nguva dzose, asi kumanikidza, pamwe kakawanda pazuva)
• Kudzivisa vanhu, nzvimbo, kana zviitiko zvekutya njodzi dzehutano (izvo, BTW,zvinoita ita zvine musoro mudenda-zvimwe pane izvo pazasi)
• Kushushikana zvakanyanya kuti zviratidzo zvidiki kana kunzwa kwemuviri zvinoreva kuti une chirwere chakakomba
• Kunetseka zvakanyanya kuti une chirwere chekurapa chakanyanya nekuti chinomhanya mumhuri yako (izvo zvakati, kuongororwa kwemajini kunogona kuramba kuri chenjedzo yekutora)
• Kugara uchiita zvekugadzwa zvekurapa kwekusimbiswa kana kudzivisa kurapwa nekutya kubatwa nechirwere chakakomba

Ehezve, mamwe eaya maitiro - sekudzivirira vanhu, nzvimbo, uye zviitiko zvinogona kukonzeresa hutano - zvine musoro panguva yedenda. Asi pane misiyano yakakosha pakati peyakajairwa, yambiro ine hutano nezve kugara zvakanaka kwako uye kuve nedambudziko rekushushikana. Hezvino zvekutarisira.

Zviri kukanganisa hupenyu hwako.

"Chiratidzo chekutaura nechero chirwere chekushushikana, kana chimwe chirwere chepfungwa, ndechekuti zviri kuitika zviri kukanganisa here dzimwe nzvimbo dzehupenyu hwako," anotsanangura Seponara. Saka semuenzaniso: Uri kurara here? Kudya? Unogona kuita kuti basa riitwe? Hukama hwako huri kukanganiswa here? Uri kusangana nekuvhunduka nguva zhinji here? Kana dzimwe nzvimbo dzehupenyu hwako dziri kukanganiswa, kushushikana kwako kunogona kupfuura kungwara kwakajairwa kwehutano.

Iwe unotambura zvakanyanya nekusava nechokwadi.

Parizvino necoronavirus, isu tine ruzivo rwakawanda rwusingaenderane, uye rwunoisa danho rekushushikana nekushushikana.

Lynn F. Bufka, Ph.D.

Zvibvunze pachako: Ndinoita sei zvakanaka nekusaziva mune zvese? Kunyanya nekushushikana kwakatenderedza kuwana kana kuva neCOVID-19, zvinhu zvinogona kuwana zvishoma kunetsa nekuti kunyangwe bvunzo ye COVID-19 inongokupa ruzivo nezve kana uine hutachiona mune imwe nguva munguva. Saka pakupedzisira, kuongororwa kunogona kusapa kuvimbiswa kwakawanda. Kana kusava nechokwadi uku kuchiita sekunge kwakawandisa kubata, chingave chiratidzo chekuti kunetseka inyaya, anodaro Bufka. (Zvakabatana: Maitiro Ekuita neCCIDID-19 Stress Kana Iwe Usingagone Kugara Pamba)

Zviratidzo zvako zvinokura kana uchinge wakamanikidzwa.

Nekuti kushushikana kunogona kukonzera zviratidzo zvemuviri, zvinogona kuve zvakaoma kutaura kana iwe uchirwara kana kushushikana. Bufka inokurudzira kutsvaga mapatani. "Zviratidzo zvako zvinowanzoenda here kana iwe uchibva pakombiyuta, uchirega kuteerera nhau, kana kuti enda uchiita chimwe chinhu chinonakidza? Zvadaro izvo zvinogona kunge zviri chiratidzo chekushungurudzika kupfuura chirwere."

Zvaunofanira Kuita Kana Iwe Uchifunga Iwe Unogona Kuva Nehutano Hutano

Kana iwe uchizviziva iwe pachako pamusoro pezviratidzo zviri pamusoro zvekushushikana kwehutano, nhau dzakanaka dziripo pane toni yesarudzo dzakasiyana dzekuwana rubatsiro uye kunzwa zviri nani.

Funga nezvekurapa.

Kungofanana nedzimwe nyaya dzehutano hwepfungwa, pane, zvinosuruvarisa, zvimwe zvinyadzo zvakakomberedza kuda rubatsiro rwekushushikana kwehutano. Zvakafanana nekuti vanhu vangangoti sei vasina hanya, "Ini ndakashambidzika kudaro, ini ndiri OCD!" vanhu vanogonawo kutaura zvinhu zvakadai, "Ugh, ini ndiri hypochondriac zvachose." (Ona: Nei Uchifanira Kurega Kutaura Kuti Une Kuzvidya Mwoyo Kana Usinganyatso Kuzvidya Mwoyo)

Aya marudzi ezvekutaura anogona kuita kuti zviomere vanhu vane hutano kushushikana kutsvaga kurapwa, anodaro Seponara. “Takasvika kure kwazvo mumakore 20 apfuura, asi handigoni kukuudza kuti vangani vatengi vandinoona mubasa rangu vachiri kunzwa vachinyara zvikuru nokuda kwoku‘da kurapwa,’ anotsanangura kudaro. "Chokwadi ndechekuti, kurapa ndechimwe chezviito zveushingi zvaunogona kuzviitira."

Therapy yechero mhando inogona kubatsira, asi kutsvagurudza kunoratidza kugona kwehunhu (CBT) inonyanya kushanda kushushikana, inowedzera Seponara. Uyezve, kunyangwe 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 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 uchisangana kuita nenyaya dzehutano chaihwo dzinoda kugadziriswa, hutano hwepfungwa hunogara huri zano rakanaka zvisinei, anodaro Bufka. "Kana hutano hwedu hwepfungwa hwakanaka, hutano hwedu hwepanyama huri nani zvakare." (Heino nzira yekutsvagira murapi akakunakira iwe.)

Kana iwe usati watove nayo, tsvaga chiremba wekuchengeta waunovimba naye.

Isu tinogara tichinzwa nyaya dzevanhu vakasundira shure kunana chiremba vakavadzinga, vaitsigira hutano hwavo kana vachiziva kuti chimwe chinhu hachina kumira zvakanaka. Kana zvasvika pakushushikana kwehutano, zvinogona kuve zvakaoma kuti uzive nguva yekuzvidzivirira iwe, uye nguva yekunzwa kusimbiswa nachiremba achiti zvese zvakanaka.

"Tiri munzvimbo iri nani yekuzvimiririra kana tiine hukama huripo nemubatsiri wepamoyo anotiziva uye anokwanisa kutaura izvo zvakajairika kwatiri, uye chii chisina," anodaro Bufka. "Zvakaoma kana uchinge waona munhu kwekutanga." (Heano matipi mashoma ekuti ungabatsirwa sei nekushanya kwachiremba wako.)

Batanidza maitiro ekufunga.

Kunyangwe iri yoga, kufungisisa, Tai Chi, kufema mweya, kana kufamba mune zvakasikwa, kuita chero chinhu chinokubatsira kuti upinde mune yakadzikama, yekufunga mamiriro anogona kubatsira nekuzvidya moyo zvakawandisa, anodaro Seponara. "Tsvagurudzo zhinji dzakaratidza zvakare kuti kurarama hupenyu hwakawanda hwekufunga kunobatsira kuumba mamiriro mashoma mupfungwa nemumuviri wako," anowedzera.

Rovedza muviri.

Pane saka zvakawanda zvinobatsira utano hwepfungwa kurovedza muviri. Asi kunyanya kune avo vane hutano hwehutano, kurovedza muviri kunogona kubatsira vanhu kunzwisisa kuti miviri yavo inoshanduka sei zuva rose, anodaro Bufka. Izvo zvinogona kuita kuti zvimwe zvezviratidzo zvemuviri zvekushushikana zvisanyanye kugadzikana.

"Unogona kungoerekana wanzwa moyo wako kumhanya wofunga chimwe chinhu chisina kumira mushe newe, wakanganwa kuti wakangomhanya pamatanho ekupindura foni kana nekuti mwana aichema," anotsanangura Bufka. "Kurovedza muviri kunobatsira kuti vanhu vawirirane nezvinoitwa nemuviri wavo." (Yakabatana: Heano Maitiro Ekushanda Kunoita Kuti Iwe Uwedzere Kutsungirira Kunetseka)

Uye heano mamwe mazano akananga ekugadzirisa kushushikana kwehutano hwakanangana neCOPVID:

Deredza kushamwaridzana uye nguva yenhau.

"Nhanho yekutanga yekutora kuronga nguva zuva rega rega yaunotendera iwe kuona kana kuverenga nhau kwemaminetsi makumi matatu," anodaro Seponara. Iye zvakare anokurudzira kumisikidza miganho yakafanana nevezvenhau, nekuti pane dzakawanda nhau uye info inoenderana neCOVID ipapo, futi. "Dzima maelectronics, notifications, neTV. Nditendei, muchawana ruzivo rwese rwamuchada mumaminetsi makumi matatu iwayo." (Yakabatana: Maitiro Evanhu Vezvemagariro Evanhu Anobata Sei Hako Hwepfungwa Hutano neMuviri Wemufananidzo)

Ramba uine hwaro hwakasimba hwetsika dzakanaka.

Kupedza nguva yakawanda pamba nekuda kwekuvharika kwakanganisa zvakanyanya masheti emunhu wese. Asi Bufka inoti pane boka repakati rezve zviitwa izvo vanhu vazhinji vanoda hutano hwakanaka hwepfungwa: kurara kwakanaka, kugara uchirovedza muviri, kunyorova zvakakwana, kudya kunovaka muviri, nekubatana munharaunda (kunyangwe zviripo). Tarisa-mukati iwe uone kuti urikugona sei nezvinodiwa zvehutano zvakakosha. Kana zvichidikanwa, koshesa chero chipi zvacho chausiri kushaya parizvino. (Uye usakanganwa kuti kugara wega kunogona kukanganisa hutano hwako hwepfungwa kuti huve nani.)

Edza kuona zvinhu sezvazviri.

Zvakajairika kutya kuwana COVID-19. Asi kunze kwekutora matanho anonzwisisika kuti urege kuchiwana, kunetseka pamusoro pezvingaitika kana iwe ita kuwana hazvibatsire. Chokwadi ndechekuti, kuwanikwa uine COVID-19 kunoita kwete zvinongoreva mutongo werufu, anodaro Seponara. "Izvi hazvireve kuti hatifanire kutora matanho akakodzera, asi isu hatigone kurarama hupenyu hwedu tichitya."

Ongororo ye