Kuwongolera zosalamulirika: Kukhala ndi OCD panthawi ya mliri
GuluKumayambiriro kwa chaka chatha, pomwe malamulo oti COVID-19 azikhala kunyumba adayamba, ndidayamba kukambirana pavidiyo ndi zidzukulu zanga za 8- ndi 10. Mlungu uliwonse, ankasinthana kuwerenga nkhani mokweza. Wamng'ono kwambiri, akuwerenga mabuku azithunzi, nthawi zambiri amayima kutembenuza bukulo ndikundisonyeza zithunzizo. Zinandipatsa kumverera kuti ndili komweko, limodzi, kudzera mu izi.
Monga munthu wodwala matenda osokoneza bongo (OCD), kuyimba sabata iliyonse kumakwaniritsa zolinga ziwiri. Unali ubale wapamtima womwe nthawi zambiri sitinkakhala nawo chifukwa chokhala otanganidwa kwambiri. Koma koposa zonse, zidachepetsa mantha anga opanda nzeru momwe ndimakhozera mwawona Mnyamata aliyense ndipo amadziwa kuti anali athanzi komanso athanzi munthawi yosadziwika.
Nthawi ina, mwana wanga wamkazi adalowerera, akunena za momwe ndimakhalira ndi mliri, Amayi, zopangidwa kwa mliri! iye anaseka. Mwanjira ina, walondola. Ndagwira ntchito kunyumba kwa zaka zambiri. Mosiyana ndi omwe mwadzidzidzi adaponyedwa mu gawo lakunja logwirira ntchito kunyumba , Ndinaphunzira kuyika nyumba zondithandizira kuti ndizikhalabe panjira pomwe sindinachite chidwi, komanso kuyimitsa ndikamagwira ntchito mopitirira muyeso.
Osasintha kwambiri kwa ine pankhaniyi kotero kudzipatula ndikukhala kunyumba kumamveka bwino. Monga munthu wokhala ndi OCD, kusowa kwa chiwopsezo cha mliri kumandibweretsera kutseguka kwa zizindikiro zowonjezereka. Zokakamiza zanga sizowoneka, koma sizimapangitsa kuti zisakhale zopweteka. M'malo mosamba m'manja, kapena kuwonetsa zina mowonekera makhalidwe obwerezabwereza, ndimakhala ndi chizolowezi chowerengera m'malingaliro mwanga ndikupewa zomwe ndimawona ngati zoopsa-ndipo ndikatero, ndimabwera ndi malingaliro okokomeza.
Kumvetsetsa OCD
Ndakhala ndikulakalaka kwambiri momwe ndikukumbukira. Ndidakhala zaka zambiri ndikudandaula usiku za ana anga, osagona mpaka nditawona aliyense wa iwo mu bulamu loteteza. Ku golosale, ndimakhala ndikuwerengera m'mutu mwanga zomwe ndimagula. Ndimaganiza kuti ndimachita izi kuti ndiwonetsetse kuti ndasunga bajeti-ndipo mwina ndi momwe idayambira-koma idakhala njira yolimbikitsira kuti ndisakhale ndi nkhawa pagulu.
Ali panjira, mantha oyendetsa galimoto pamsewu waukulu adasanduka mantha. Ndinasiya kuzichita kwathunthu ndipo m'malo mwake ndinangotenga misewu yakumbali. Ndinkangoganizira za chiyani akhoza zimachitika, monga mbawala yothamangira kutsogolo kwa galimoto, tayala ikungotuluka, kapena zochitika zingapo - koma zosalamulirika. Njira yokhayo yomwe ndimamvera kuti ndingagonjetse malingaliro okonda izi ndikupewa kuyendetsa pamsewu waukulu.
Zowonera, komanso zomwe zimadzitsitsimutsa pambuyo pake, ndizofala. Pafupifupi 1 mwa akulu 40 ndi mwana m'modzi mwa 100 ku US ali ndi OCD, malinga ndi Anxcare and Depression Association of American ( ADAA ). Zotopazo zimaphatikizapo malingaliro osafunikira, zithunzi, komanso zolimbikitsa. Izi zimatsatiridwa ndi kukakamizidwa: machitidwe omwe munthu amamva kuti akufunika kuchita kuti athetse mavuto kapena nkhawa zomwe zimadza chifukwa cha malingaliro awa.
Nkhawa zimakula pamene anthu omwe ali ndi OCD amalephera kuwongolera madera awo ndipo zizindikirazo zimawonekera m'njira zambiri, kuyambira kusamba m'manja mpaka kufunika kokonza zitini m'sitolo, akufotokoza. Shana Feibel , DO, ogwira ntchito zamagulu ogwira ntchito kuLindner Center ya Chiyembekezo. Koma kutengeka ndi kukakamizidwa kwa anthu ambiri sikuwononga moyo wawo watsiku ndi tsiku. Anthu ambiri omwe ali ndi OCD… amathera nthawi yawo akuchita miyambo yawo, akutero Dr. Feibel. Amatha tsiku lawo ndipo sizimasokoneza magwiridwe antchito.
ZOKHUDZA: Ziwerengero za OCD
Kuzindikira zizindikiro za OCD
Ndinali wogwira ntchito komanso wokhoza kupyola masiku anga mpaka chokumana nacho chowopsa chinandipangitsa kuzindikira kuti sindinangokhala wotengeka. Zinayamba ndi vuto la appendicitis lomwe silinazindikiridwe lomwe linapangitsa kuti pakhale chowonjezera, masiku asanu ndi awiri mchipatala, ndikuchitidwa opaleshoni mwezi umodzi pambuyo pake. Nditatulutsidwa mchipatala, nkhawa zanga zidakulirakulira ndipo njira zanga zopewera sizinagwire ntchito. Aka kanali koyamba kuti ndizindikire kuti zisonyezo zanga zinali zochulukirapo. Ndinafikira wothandizira.
Monga ine, sikuti aliyense amene ali ndi OCD amadziwa kuti kukakamizidwa kwawo ndikukakamizidwa sizachilendo. Ndipamene amasokoneza zochitika za tsiku ndi tsiku pomwe zimawonekera, vuto lomwe lingakhalepo kuti mupeze chithandizo.
Malinga ndi National Institute of Mental Health , Zovuta zambiri zimaphatikizapo:
- Malingaliro olowerera kapena zithunzi monga kuopa kuipitsidwa kapena majeremusi
- Zosowa za zinthu zogwirizana komanso zadongosolo
- Malingaliro okwiya za kutaya kudziletsa ndikudzivulaza nokha kapena ena
- Malingaliro osafunikira oletsedwa, kapena zoletsa
Makhalidwe obwerezabwereza omwe amatsata malingalirowa pofuna kuchepetsa nkhawa - zokakamiza - zitha kuphatikiza:
- Kuwerengera
- Kuyang'ana (mwachitsanzo, zitseko zokhoma, chitofu chimazimitsidwa)
- Kukonza
- Kupanga
- Kutsatira chizolowezi chokhwima
Izi ndi zitsanzo wamba, koma kutengeka ndi kukakamizidwa kumasiyanasiyana.
Kuchiza OCD yanga
Katswiri wanga wodziwa bwino zamankhwala azachipatala (CBT). Ndi mtundu wa mankhwala olankhulira omwe amagwira ntchito kuwongolera njira zosaganizira komanso zamakhalidwe osathandiza. Tidagwira ntchito popewa kuwonetsetsa komanso kuyankha (ERP), njira yomwe pang'onopang'ono imayambitsa zoyambitsa zomwe zimayambitsa nkhawa zomwe zimayambitsa kuyipa. Zimatengedwa ngati a chithandizo choyamba za OCD ndipo zitha kuthandiza kuwongolera dongosolo lamanjenje (CNS), atero a Roseann Capanna-Hodge, Ed.D, katswiri wama psychology, katswiri wazachipatala, komanso woyambitsala Global Institute of Children's Mental Health. Zimakuphunzitsani kuyambiranso nkhawa komanso kukhumudwa. Zimatsimikizira kuti ndimakhalidwe omwe sangaphunzire, osati ma neurotransmitter omwe simungathe kuwongolera.
Kwa ine, kuyendetsa galimoto ndiko kunayambitsa zizindikiro zanga — ndikumva kupuma kumene kunandisiya ndikuganiza kuti ndingamwalire ndili m'gudumu. Pang'ono ndi pang'ono ERP idandithandiza kuti ndizitha kuyendetsa bwino pafupipafupi komanso motetezeka, kotero kuti idayamba kukhala yabwinobwino, ndipo sindimadzimva mopepuka. Izi zimatchedwa chizolowezi, ndipo zidandithandiza kuti ndizitha kuyang'anira zovuta zanga.
Ndi mankhwala okhwima komanso osasunthika kuti atsegule mikhalidwe yophunziridwa, kuti athyole malupu a OCD, akufotokoza Capanna-Hodge. OCD nthawi zonse imayamba ndi nkhawa. Nenani kuti wina ali ndi nkhawa ngati atayandikira kabati kabisalapo kuti angawononge winawake. Akamapewa kwambiri, chidwi chawo chimadzidyetsa. Popanda chithandizo, sangakhale ndi mwayi wodziwonetsera kwa iwo ndikunena kuti, 'Izi ndi zopusa.'
Kuphatikiza pa CBT, njira zina zamankhwala zimaphatikizapo mankhwala ochepetsa zizindikilo, ndi njira yodzisamalirira yomwe imaphatikizapo kupumula kwabwino, chakudya chopatsa thanzi, komanso masewera olimbitsa thupi kuti muchepetse kupsinjika. Ndondomeko zabwino kwambiri zamankhwala zimaphatikizapo kuphatikiza njira zonsezi.
Pomwe ndimalandira chithandizo, ndidazindikira kuti kuthana ndi mantha anga - komanso chofunikira kwambiri kwa ine, pozindikira kuti ndikuwopa kwambiri kuti ngati sichoncho - zimandibweretsera kupumula pakungobwereza bwereza ndikuzolowera zomwe zachitika.
Zonsezi zinali zisanachitike mliriwo, zachidziwikire. Ndidakhala chaka chimodzi ndi othandizira anga ndipo ngakhale zochitika zopanikizika ngati mliri wapadziko lonse lapansi zitha kubweretsa zizindikilo, ndikupitilizabe kupita patsogolo.
ZOKHUDZA: Dziwani zambiri zamankhwala a OCD ndi mankhwala
Kukhala ndi OCD munthawi ya mliri wa COVID-19
Ngakhale ndimakhala bwino (ndipo ndikadali) kukhala kunyumba kupatula maulendo opita mlungu ndi mlungu ku positi ofesi ndi malo ogulitsira zakudya, kuopa kachilomboko nthawi zina kumabweretsa kulingalira mopambanitsa, komwe nthawi zambiri kumabweretsa kuyeretsa ndikukonzekera. Ndimakhalanso ndi nkhawa kuti nthawi yonseyi kukhala kunyumba ingandipangitse kuyamba kuwopa kuchoka panyumbapo. Ndimadzikakamiza kuti ndizichita maulendo mlungu uliwonse kuti ndisadzipatule kwambiri ndikupanga mantha atsopano.
Ndili wokondwa kuti majeremusi sindiwo omwe ndimakonda kwambiri, koma ndiyenera kuyang'anira nkhawa yanga yoyendetsa. Pamene ndimamuwona wothandizira, nthawi ina, wokhumudwa kuti sindingathe ganizani njira yanga yothanirana ndi nkhawa, adafuwula, Koma kuganiza kwanu NDIKUVUTO! Ichi mwina chinali chinthu chofunikira kwambiri chomwe adandiuza mchaka chathu cha upangiri. Nyimbo zimandithandiza kuchoka m'mutu mwanga ndikusiya kuganiza mopitirira muyeso. Ndimachepetsa nyimbo zotsika ndikamagwira ntchito, ndimagwiritsa ntchito mapulogalamu osinkhasinkha, monga Insight Timer, kuti ndisiye kuganiza kwanga ndikundithandiza kugona, ndikusewera nyimbo mgalimoto kusokoneza malingaliro anga.
Kuti ndithane ndi nthawi yosalamulirika ndikuchepetsa nkhawa, ndakhazikitsa njira zingapo zomwe zingandithandize kupirira:
- Kuphika kumandithandiza kuti ndisinthe kuchokera pantchito mpaka nthawi yotsika ndikutsitsa luso langa.
- Kuchita masewera olimbitsa thupi kumachepetsa kupsinjika. Ndinayamba kuyenda tsiku lililonse komanso kulowa nawo kalasi yovina pa intaneti.
- Kukonzekera macheza apakanema sabata iliyonse kumandithandiza kuti ndikhale wolumikizana ndi anzanga, abale, ndi anzanga.
- Kuchepetsa kupukuta chiwonongeko ndikuwerenga nkhani kumandithandiza kuti ndiziona zinthu moyenera.
- Kugwiritsa ntchito teletherapy kumandithandiza kukhalabe pamwamba pazizindikiro zanga.
Mwachiwonekere, sindiri ndekha pakupambana kwanga pa COVID-19. Odwala ambiri a OCD akuyenda bwino pakati pamavuto enieni, osadziwika, malinga ndi Yale Sukulu ya Mankhwala . Zimapezeka kuti ndizovuta kuthana ndi kusatsimikizika kwa moyo watsiku ndi tsiku-pomwe zoopsa ndizochepa-kuposa mliri weniweni.
Wolemba ndakatulo Archibald MacLeish adati, Pali chinthu chimodzi chowawa kwambiri kuposa kuphunzira kuchokera pa zokumana nazo, ndipo sikuti kuphunzira kuchokera pazomwe mukudziwa. Ndikamakumbukira chaka chino, ndimaganizira mawu amenewa. Zinthu zomwe ndakhala ndikudutsamo, ndi ntchito yomwe ndachita kuti ndimvetsetse zandithandiza kuyendetsa mliriwu.