Isifo sokukhathazeka esijwayelekile

Isifo sokukhathazeka esijwayelekile (i-GAD) ukuphazamiseka kwengqondo lapho umuntu evame ukukhathazeka noma akhathazeke ngezinto eziningi futhi akuthole kunzima ukulawula lokhu kukhathazeka.

Imbangela ye-GAD ayaziwa. Izakhi zofuzo zingadlala indima. Ukucindezeleka nakho kungaba nomthelela ekuthuthukiseni i-GAD.

I-GAD yisimo esivamile. Noma ngubani angaba nale nkinga, ngisho nezingane. I-GAD yenzeka kaningi kwabesifazane kunamadoda.

Uphawu oluyinhloko ukukhathazeka njalo noma ukungezwani okungenani izinyanga eziyisithupha, noma ngabe kunesizathu esincane noma singekho nhlobo. Izinkathazo zibonakala zintanta zisuka enkingeni ziye kwenye. Izinkinga zingabandakanya umndeni, obunye ubudlelwano, umsebenzi, isikole, imali, kanye nempilo.

Noma ngabe bazi ukuthi izinkathazo noma ukwesaba kunamandla kunokufanele isimo, umuntu one-GAD usenobunzima bokuzilawula.

Ezinye izimpawu ze-GAD zifaka:

• Izinkinga ukugxila
• Ukukhathala
• Ukuthukuthela
• Izinkinga zokuwa noma zokulala, noma ukulala okungaphumuli nokungagculisi
• Ukungahlaliseki lapho uphapheme

Umuntu angahle abe nezinye izimpawu zomzimba. Lokhu kungafaka ukungezwani kwemisipha, ukucasuka kwesisu, ukujuluka, noma ukuphefumula kanzima.

Akunakho ukuhlolwa okungenza ukuxilongwa kwe-GAD. Ukuxilongwa kusekelwe ezimpendulweni zakho zemibuzo mayelana nezimpawu ze-GAD. Umhlinzeki wakho wokunakekelwa kwezempilo uzobuza ngalezi zimpawu. Uzobuzwa futhi nangezinye izici zempilo yakho engokwengqondo nengokomzimba. Ukuhlolwa ngokomzimba noma ukuhlolwa kwelebhu kungenziwa ukukhipha ezinye izimo ezidala izimpawu ezifanayo.

Inhloso yokwelashwa ukukusiza uzizwe ungcono futhi usebenze kahle empilweni yansuku zonke. Ukwelashwa kokukhuluma noma umuthi kukodwa kungasiza. Kwesinye isikhathi, inhlanganisela yalokhu ingasebenza kahle kakhulu.

INDLELA YOKUKHULUMA

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 nezimpawu zakho. Imvamisa i-CBT ibandakanya inani elibekiwe 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.

Ezinye izinhlobo zokwelashwa kokukhuluma nazo zingasiza ekulawuleni izimpawu zesifo sokukhathazeka.

IMITHI

Imithi ethile, ejwayele ukusetshenziselwa ukwelapha ukucindezeleka, ingaba wusizo olukhulu kulesi sifo. Zisebenza ngokuvimbela izimpawu zakho noma zizenze zingabi namandla kakhulu. Kumele uyiphuze le mithi nsuku zonke. Ungayeki ukuwathatha ngaphandle kokukhuluma nomhlinzeki wakho.

Imithi ebizwa ngokuthi i-sedatives noma i-hypnotics nayo ingabhalwa.

• Le mithi kufanele ithathwe kuphela ngaphansi kokuqondisa kukadokotela.
• Udokotela wakho uzokunika inani elilinganiselwe lale mithi. Akufanele zisetshenziswe nsuku zonke.
• Zingasetshenziswa lapho izimpawu ziba nzima kakhulu noma lapho usuzovezwa kokuthile okuletha izimpawu zakho njalo.
• Uma unikezwe i-sedative, ungaphuzi utshwala ngenkathi unalo muthi.

UKUZINAKEKELA

Ngaphandle kokuthatha umuthi nokuya ekwelashweni, ungazisiza ukuthi ube ngcono ngokwenza lokhu:

• Ukunciphisa ukungena kwe-caffeine
• Ukungasebenzisi izidakamizwa zasemgwaqweni noma utshwala obuningi
• Ukuvivinya umzimba, ukuphumula ngokwanele, nokudla ukudla okunempilo

Unganciphisa ukucindezeleka kokuba ne-GAD ngokujoyina iqembu lokusekela. Ukwabelana nabanye abanokuhlangenwe nakho okuvamile nezinkinga kungakusiza ungazizwa uwedwa. Amaqembu okusekela imvamisa akayona indawo enhle yokwelashwa ngezinkulumo noma ukuthatha umuthi, kepha angaba ukwengeza okuwusizo.

• I-Anxiety and Depression Association of America - adaa.org/supportgroups
• Isikhungo Sikazwelonke Sezempilo Yengqondo - www.nimh.nih.gov/health/find-help/index.shtml

Ukuthi umuntu wenza kahle kangakanani kuya ngokuthi isimo sinzima kangakanani. Kwezinye izimo, i-GAD isikhathi eside futhi kunzima ukuyelapha. Iningi labantu liba ngcono ngemithi kanye / noma ukwelashwa kokukhuluma.

Ukudangala nokusebenzisa kabi izidakamizwa kungenzeka ngesifo sokukhathazeka.

Shayela umhlinzeki wakho uma uvame ukukhathazeka noma uzizwe ukhathazekile, ikakhulukazi uma kuphazamisa imisebenzi yakho yansuku zonke.

I-GAD; Ukukhathazeka kokukhathazeka

• Ukucindezeleka nokukhathazeka
• Isifo sokukhathazeka esijwayelekile

I-American Psychiatric Association. Izinkinga zokukhathazeka. Ku: I-American Psychiatric Association. Incwajana Yokuhlola Nezibalo Yezinkinga Zengqondo. Umhlaka 5. I-Arlington, VA: Ukushicilelwa Kwe-Psychiatric yaseMelika. 2013; 189-234.

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.

ULyness JM. Ukuphazamiseka kwengqondo kwezokwelapha. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 369.

National Institute of Mental Health iwebhusayithi. Izinkinga zokukhathazeka. www.nimh.nih.gov/health/topics/anxiety-disorders/index.shtml. Kubuyekezwe uJulayi 2018. Kufinyelelwe ngoJuni 17, 2020.