Ukwelashwa Kokukhathazeka: Amakhambi, Ukwelashwa kanye Nezinketho Zemvelo

-Delile

• 1. Ukwelashwa kwengqondo
• 2. Ukwelashwa kwezidakamizwa
• 3. Ukwelashwa kwemvelo

Ukwelashwa kokukhathazeka kwenziwa ngokuqina kwezimpawu nezidingo zomuntu ngamunye, ikakhulukazi okubandakanya ukwelashwa kwengqondo nokusetshenziswa kwemithi, njenge-anti-depressants noma i-anxiolytics, ebekwe ngudokotela, esebenza ezingeni lobuchopho ukunciphisa izimpawu zokukhathazeka .

Ngaphezu kwalokho, kunconywa ukuthi umuntu alekelele ukwelashwa ngezinyathelo zemvelo, lapho enza imisebenzi efana nokuzivocavoca umzimba, ukuzindla, ukudansa, i-yoga noma i-tai chi, ngokwesibonelo, njengoba kungamasu asiza ukunciphisa amazinga okuxineka, andise umzimba wokuqwashisa nokuzizwa uphumule, ngaphezu kokufaka isandla empilweni enempilo.

Noma nini lapho izimpawu zokukhathazeka zikhona, njengokucasuka, ukwesaba okungaqondakali, ukuqwasha noma ukungabi namandla okugxila, kunconywa ukuthi ufune ukubonisana nodokotela ukuze uqinisekise imbangela bese uqala ukwelashwa, ngoba lesi sifo singadala imiphumela emibi eminingana njengamathuba amakhulu okuthuthuka komzimba , izifo zengqondo noma zenhliziyo, isibonelo. Funda ukuthi ungabona kanjani uma kungukukhathazeka.

1. Ukwelashwa kwengqondo

Ukwelashwa kwengqondo kanye nokwelashwa kokuziphatha, okuholwa ngudokotela wezengqondo, izindlela ezibalulekile zokwelapha ukukhathazeka. Imvamisa, ikakhulukazi ezimweni ezimnene noma zakuqala, lawa masu kuphela anokwanela ukulawula nokuvimbela izimpawu, ngaphandle kwesidingo semithi.

Ukungenelela kwe-Psychotherapy kuyasiza ngoba kukhuthaza ukukhonjwa nokuxazululwa kwemicabango esontekile, ukugqugquzela ulwazi lwakho kanye nokunciphisa izingxabano ezingokomzwelo. Ukwelashwa kokuziphatha kwengqondo, ngakolunye uhlangothi, kunomthelela emisebenzini ebalulekile nasekuzivocavoca ukulawula ukukhathazeka nezinkinga ezicindezelayo.

2. Ukwelashwa kwezidakamizwa

Imithi enconywe kakhulu yokwelapha ukukhathazeka ihlanganisa:

• Izidambisi, njenge-Sertraline, i-Escitalopram, i-Paroxetine noma i-Venlafaxine: yizidakamizwa ezikhethwa kuqala ekwelapheni ukukhathazeka, njengoba zisebenza kahle ekulawuleni izimpawu ngokusiza ukufaka ama-neurotransmitter ebuchosheni avusa imizwa nenhlalakahle;
• Ama-Anxiolytics, ezifana noDiazepam, uClonazepam, uLorazepam: yize kuyizindlela ezisebenza kahle kakhulu zokwehlisa umoya, akufanele zisetshenziswe njengokhetho lokuqala, ngoba zidala ingozi yokuncika nemiphumela engemihle njengokulala nokuwa;
• Abavimbela i-Beta, njenge-Atenolol, Pindolol, Propranolol: lezi yizidakamizwa ezisetshenziselwa ukulawula umfutho wegazi nokushaya kwenhliziyo futhi, yize zivame ukusetshenziswa, azisebenzi kahle ekwelapheni ukukhathazeka. Kodwa-ke, zinganconywa ngeziqephu ezithile, njengendlela yokunciphisa izimpawu ezihlobene nokukhathazeka, njengokuthuthumela okuvimbela umsebenzi othile.

Ukusetshenziswa kwalezi zidakamizwa, kudingeka izincomo eziqinile zezokwelapha, ngoba kubalulekile ukuqapha imiphumela, kudingeka ulungise imithamo kanye nokusabela okuhlangothini. Funda kabanzi mayelana nezinketho zemithi yokwelapha ukukhathazeka.

3. Ukwelashwa kwemvelo

Ukulawula ukukhathazeka kunezindlela eziningi ezingokwemvelo, ezisetshenziselwa ukugcwalisa ukwelashwa, okungabaluleka ngaphandle kokubaluleke kakhulu ukunciphisa izimpawu nokunciphisa isidingo semithi.

Ezinye izinketho ezisebenzayo zifaka ukuvivinya umzimba, njengokuhamba, ukubhukuda nokudansa, i-yoga, ama-Pilates, i-tai chi, njengoba kunikeza ukuphumula nenhlalakahle. Ngaphezu kwalokho, kunconywa ukuthi utshale imali emisebenzini yokuzilibazisa futhi izinto zokuzilibazisa, njengokufunda, ukudweba, ukudlala insimbi yomculo noma ukulalela umculo, isibonelo, njengoba zisiza ekudambiseni ukucindezeleka nokukhathazeka. Funda kabanzi ngezinyathelo zokulwa nokukhathazeka.

Ngaphezu kwalokho, kukhona futhi kungenzeka kokusebenzisa amakhambi emvelo ngesenzo sokutholisa, nakho okufaka isandla ekwehliseni ukukhathazeka. Bona ezinye izibonelo kuvidiyo elandelayo: