Vimbela futhi wehlise ukuhlaselwa kokukhathazeka

Vimbela futhi wehlise ukuhlaselwa kokukhathazeka

Singakwazi ukuvimbela? 

Ayikho indlela ephumelela ngempela yokuvimbela ukuhlaselwa kokukhathazeka, ikakhulukazi njengoba zivame ukwenzeka ngendlela engalindelekile.

Kodwa-ke, ukuphathwa okufanele, kokubili kwezokwelapha kanye nokungezona ezemithi, kungasiza ukufunda ukuphatha kwakhe ukucindezeleka futhi uvimbele izinkinga ukuthi zibe kaningi kakhulu noma kakhulu ukukhubaza. Ngakho-ke kubalulekile ukubonana nodokotela ngokushesha ukumisa umbuthano ononya ngokushesha ngangokunokwenzeka.

Izindlela eziyisisekelo zokuvimbela

Ukuze unciphise ingozi yokuhlaselwa yizinkathazo, lezi zinyathelo ezilandelayo, ezivame ukusetshenziswa kakhulu, ziwusizo kakhulu:

– Kuhle landela impatho yakhe, futhi ungayeki ukuphuza imithi ngaphandle kweseluleko sezokwelapha;

- Gwema ukudla izinto ezithokozisayo, utshwala noma izidakamizwa, ezingase zibangele ukuquleka; 

- Funda ukulawula ukucindezeleka ukunciphisa izici ezibangela noma ukuphazamisa inkinga lapho iqala (ukuphumula, i-yoga, ezemidlalo, amasu okuzindla, njll.); 

– Adopt a indlela yokuphila enempilo : ukudla okunempilo, ukuvivinya umzimba njalo, ukulala okupholile ...

– Thola ukwesekwa kusuka therapists (udokotela wezengqondo, isazi sokusebenza kwengqondo) kanye nezinhlangano zabantu abanenkinga efanayo yokukhathazeka, ukuze bazizwe bengedwa futhi bazuze ngezeluleko ezifanele.

Kungase kube nzima ukukwamukela ukuhlaselwa kwesibindi, kodwa zikhona izindlela zokwelapha eziphumelelayo. Ngezinye izikhathi kufanele uzame eziningana noma uzihlanganise, kodwa iningi labantu likwazi ukunciphisa noma ukuqeda ukuhlaselwa kokukhathazeka okukhulu ngenxa yalezi zinyathelo.

Vimbela futhi uthulise ukuhlaselwa kokukhathazeka: qonda yonke into emizuzwini emi-2

ukwelapha

Ukusebenza kwe-psychotherapy ekwelapheni ukuphazamiseka kokukhathazeka kusungulwe kahle. Ngisho nokwelashwa okukhethwa kukho ezimweni eziningi, ngaphambi kokuba uphendukele ezidakamizweni.

Ukwelapha ukuhlaselwa kokukhathazeka, ukwelashwa okukhethwa kukho ukwelashwa kwengqondo nokuziphatha, noma i-TCC. Kodwa-ke, kungase kuthakazelise ukuyihlanganisa nolunye uhlobo lwe-psychotherapy (i-analytical, systemic therapy, njll.) ukuze kuvinjwe izimpawu ukuthi zinganyakazi futhi ziphinde zivele kwezinye izinhlobo. 

Empeleni, ama-CBT ngokuvamile enzeka izikhathi ezingaphezu kweziyi-10 kuye kwezingama-25 ezihlukaniswa ngeviki, ngawodwana noma ngamaqembu.

Izikhathi zokwelapha zihloselwe ukwazisa mayelana nesimo sokwethuka kanye shintsha kancane kancane “izinkolelo zamanga”, lo amaphutha okuhumusha futhi ukuziphatha okubi ezihambisana nazo, ukuze esikhundleni sazo kufakwe ulwazi olunengqondo nolwangempela.

Amasu amaningana akuvumela ukuthi ufunde ukwenza yeka izinkinga, futhi wehlise umoya lapho uzwa ukukhathazeka kukhula. Ukuzivocavoca okulula kufanele kwenziwe isonto nesonto ukuze kuthuthuke. Kufanele kuqashelwe ukuthi ama-CBT awusizo ekwehliseni izimpawu kodwa inhloso yawo awukona ukuchaza umsuka, imbangela yokuvela kwalokhu kuhlaselwa kokwethuka. 

Kwezinye izindlela, i-ukuqinisekiswa ingasebenza ngempumelelo ekuthuthukiseni ukulawula imizwa kanye nokuthuthukisa ukuziphatha okusha okuguqulelwe ukubhekana nezimo ezithathwa njengezicindezelayo.

La i-analytical psychotherapy (i-psychoanalysis) ingathakazelisa uma kunezici ezingqubuzanayo ezicashile ezixhunyaniswe nokuziphendukela kwemvelo okuthinta ingqondo yomuntu.

izidakamizwa

Phakathi kwemithi yokwelapha, izigaba eziningana zezidakamizwa ziye zaboniswa ukunciphisa imvamisa yokuhlaselwa kokukhathazeka okukhulu.

The antidepressant yizindlela zokwelapha ozikhethela kuqala, kulandele i-anxiolytics (Xanax®) okuthi, nokho, kuvezwe ubungozi obukhulu bokuncika kanye nemiphumela engemihle. Ngakho-ke lezi zokugcina zigcinelwe ukwelashwa kwenkinga, lapho iqhubeka isikhathi eside futhi ukwelashwa kuyadingeka.

E-France, izinhlobo ezimbili zama-antidepressants zinconyiwe5 ekwelapheni ukuphazamiseka kwe-panic esikhathini eside yilezi:

  • i-selective serotonin reuptake inhibitors (SSRIs), isimiso sayo esiwukwandisa inani le-serotonin kuma-synapses (ukuhlangana phakathi kwama-neurons amabili) ngokuvimbela ukuphinda kuthathwe kwakamuva. Sincoma ikakhulukazi i-paroxetine (Deroxat® / Paxil®), l'escitalopram (Seroplex® / Lexapro®) kanye i-citalopram (Seropram® / Celexa®)
  • ama-antidepressants ama-tricyclic njenge i-clomipramine (I-Anafranil®).

Kwezinye izimo, i- i-venlafaxine (I-Effexor®) nayo ingase inqunywe.

Ukwelashwa ngama-antidepressant kuqala kunqunywe amasonto ayi-12, bese kwenziwa ukuhlolwa ukuze kunqunywe ukuthi kuzoqhubeka noma kushintshe ukwelashwa.

shiya impendulo