Isifo sokukhathazeka esijwayelekile - ukuzinakekela

Isifo sokukhathazeka esijwayelekile (i-GAD) yisimo sengqondo lapho uvame ukukhathazeka noma ukhathazeke ngezinto eziningi. Ukukhathazeka kwakho kungabonakala kungalawuleki futhi kuphazamise imisebenzi yansuku zonke.

Ukwelashwa okulungile kungavame ukuthuthukisa i-GAD. Wena nomhlinzeki wakho wokunakekelwa kwezempilo kufanele nenze uhlelo lokwelashwa olungafaka ukwelashwa kokukhuluma (i-psychotherapy), ukuthatha umuthi, noma kokubili.

Umhlinzeki wakho anganikeza umuthi owodwa noma eminingi, kufaka phakathi:

• I-anti-depressant, engasiza ngokukhathazeka nokudangala. Lolu hlobo lomuthi lungathatha amasonto noma izinyanga ukuqala ukusebenza. Kuyindlela yokwelashwa ephephile ephakathi naphakathi nesikhathi eside ye-GAD.
• I-benzodiazepine, esebenza ngokushesha kune-anti-depressant ukulawula ukukhathazeka. Kodwa-ke, ama-benzodiazepines angasebenza kancane futhi enze umkhuba ngokuhamba kwesikhathi. Umhlinzeki wakho angahle anikeze i-benzodiazepine ukusiza ukukhathazeka kwakho ngenkathi ulinde ukuthi i-antidepressant isebenze.

Lapho uthatha umuthi we-GAD:

• Gcina umhlinzeki wakho enolwazi ngezimpawu zakho. Uma umuthi ungazilawuli izimpawu, isilinganiso sawo singadinga ukushintshwa, noma kungadingeka ukuthi uzame umuthi omusha esikhundleni salokho.
• UNGASISHintshi isilinganiso noma uyeke ukuthatha umuthi ngaphandle kokukhuluma nomhlinzeki wakho.
• Thatha umuthi ngezikhathi ezibekiwe. Isibonelo, yithathe nsuku zonke ngesikhathi sokudla kwasekuseni. Buza kumhlinzeki wakho mayelana nesikhathi esihle sokuthatha umuthi wakho.
• Buza umhlinzeki wakho ngemiphumela emibi nokuthi wenzeni uma kwenzeka.

Ukwelashwa kokukhuluma kwenzeka nomelaphi oqeqeshiwe. Kukusiza ukuthi ufunde izindlela zokuphatha nokunciphisa ukukhathazeka kwakho. Ezinye izinhlobo zokwelashwa kokukhuluma zingakusiza uqonde ukuthi yini ebangela ukukhathazeka kwakho.Lokhu kukuvumela ukuthi uzilawule kangcono.

Izinhlobo eziningi zokwelashwa kokukhuluma zingasiza i-GAD. Ukwelashwa okuvamile futhi okusebenzayo kokukhuluma ukwelashwa kokuziphatha (i-CBT). I-CBT ingakusiza uqonde ubudlelwano phakathi kwemicabango yakho, indlela oziphatha ngayo, kanye nezimpawu zakho. Imvamisa, i-CBT ifaka inani elihleliwe lokuvakashelwa. Ngesikhathi se-CBT ungafunda ukuthi:

• Qonda futhi uthole ukulawula kwemibono esontekile yezingcindezi, njengokuziphatha kwabanye abantu noma imicimbi yokuphila.
• Bona futhi ushintshe imicabango ebangela ukwethuka ukukusiza uzizwe ukwazi ukulawula.
• Phatha ukucindezeleka futhi uphumule lapho izimpawu zivela.
• Gwema ukucabanga ukuthi izinkinga ezincane zizoba ezimbi kakhulu.

Umhlinzeki wakho angaxoxa nawe ngezinketho zokwelashwa. Ngemuva kwalokho ninganquma ndawonye ukuthi ngabe kulungile yini kini.

Ukuthatha umuthi nokukhuluma ngokwelashwa kungakuqala endleleni ukuze uzizwe ungcono. Ukunakekela umzimba wakho nobudlelwano kungasiza ekuthuthukiseni isimo sakho. Nawa amanye amathiphu awusizo:

• Lala ngokwanele.
• Yidla ukudla okunempilo.
• Gcina uhlelo lwansuku zonke olujwayelekile.
• Phuma endlini nsuku zonke.
• Vivinya umzimba nsuku zonke. Ngisho nokuvivinya umzimba okuncane, njengokuhamba imizuzu engu-15, kungasiza.
• Hlala kude notshwala nezidakamizwa zasemgwaqweni.
• Khuluma nomndeni noma nabangane lapho uzizwa unovalo noma wesaba.
• Thola ngezinhlobo ezahlukahlukene zemisebenzi yeqembu ongayijoyina.

Shayela umhlinzeki wakho uma:

• Kuthola kunzima ukulawula ukukhathazeka kwakho
• Ungalali kahle
• Zizwe udabukile noma uzizwe sengathi ufuna ukuzilimaza
• Yiba nezimpawu zomzimba kusuka ekukhathazekeni kwakho

GAD - ukuzinakekela; Ukukhathazeka - ukuzinakekela; Ukukhathazeka - ukuzinakekela

I-American Psychiatric Association. Isifo sokukhathazeka esijwayelekile. Incwajana Yokuhlola Nezibalo Yezinkinga Zengqondo. Umhlaka 5. I-Arlington, VA: Ukushicilelwa Kwe-Psychiatric yaseMelika; 2013: 222-226.

Bui E, Pollack MH, Kinrys G, Delong H, Vasconcelos e Sa D, Simon NM. I-pharmacotherapy yezinkinga zokukhathazeka. Ku: Stern TA, Fava M, Wilens TE, Rosenbaum JF, ama-eds. IMassachusetts General Hospital Comprehensive Clinical Psychiatry. Okwesibili. IPhiladelphia, PA: Elsevier; 2016: isahluko 41.

UCalkins AW, Bui E, Taylor CT, Pollack MH, LeBeau RT, uSimon NM. Izinkinga zokukhathazeka. Ku: Stern TA, Fava M, Wilens TE, Rosenbaum JF, ama-eds. IMassachusetts General Hospital Comprehensive Clinical Psychiatry. Okwesibili. IPhiladelphia, PA: Elsevier; 2016: isahluko 32.

I-Sprich SE, i-Olatunji BO, i-Reese HE, i-Otto MW, i-Rosenfield E, i-Wilhelm S. Ukwelashwa kokuziphatha, ukwelashwa kokuziphatha, kanye nokwelashwa kwengqondo. Ku: Stern TA, Fava M, Wilens TE, Rosenbaum JF, ama-eds. IMassachusetts General Hospital Comprehensive Clinical Psychiatry. Okwesibili. IPhiladelphia, PA: Elsevier; 2016: isahluko 16.

• Ukukhathazeka