Momwe mungalimbane ndi chisoni chachilimwe

Maphunziro a Zaumoyo

Kwa anthu ambiri ku America, nthawi yotentha ndi nthawi yosangalala padzuwa — kophika nyama kuseri kwa nyumba, kuyendayenda mumsewu, ndi kukondwerera kunyanja. Koma kwa ena, nyengoyi si dzuwa kwambiri. M'malo mwake, zitha kukhala zokhumudwitsa kwa iwo omwe akuchita ndi nyengo yachilimwe yotentha kapena chilimwe Matenda osokoneza bongo (SAD) .

Matenda okhudzana ndi nyengo ndi mtundu wa kukhumudwa komwe kumachitika nthawi ndi nyengo ndipo kumakhudza anthu pafupifupi theka la miliyoni ku US, malinga ndi Chipatala cha Cleveland . Ngakhale zimalumikizidwa nthawi yachisanu, kwa ena, zimatha kuwonekera mchilimwe m'malo mwake.

ZOKHUDZA: Ziwerengero zakukhumudwa

Kodi mungakhale ndi SAD mchilimwe?

Matenda okhudzana ndi nyengo amatha kuchitika nthawi iliyonse pachaka, koma kuti wodwalayo adziwe matenda a SAD, ziyenera kuchitika nthawi yomweyo pachaka kwa zaka ziwiri, National Institute of Mental Health (NIMH). Kutanthauza, ngati muli ndi vuto lachisangalalo mchilimwe chaka chimodzi ndikutsatiridwa ndi nyengo yachisoni chaka chamawa, mwina mulibe SAD koma matenda ena amisala (monga vuto lalikulu lachisokonezo) lomwe muyenera kuyankhula ndi dokotala wanu za.

Matenda okhumudwa, makamaka, ndi matenda osowa. Mutha kukhala okhumudwa nthawi iliyonse pachaka. Ngati nthawi zonse mumakhala wokhumudwa nthawi yotentha, sizitanthauza kuti muli ndi SAD-yomwe imapezeka kawirikawiri - pomwe vuto lalikulu lachisoni silili. Kunena zowona, SAD yachilimwe imakhala yocheperako kuposa SAD yachisanu-amakhulupirira kuti 1% yokha ya anthu aku U.S. akuvutika ndi zakale. Ndipo ngati mumadzimva kuti muli m'malo otaya m'nyengo yotentha, pakhoza kukhala tanthauzo lina palimodzi.

Mutha kukhala ndi vuto lakunyengo lomwe limagwa mchilimwe-mwina mwina sangakhale matenda okhudzana ndi nyengo, atero a Owen Muir, MD, amisala komanso oyambitsa nawo Brooklyn Minds . Pali mafotokozedwe angapo mwina. Ndicho chifukwa ndimatenga maola awiri kuti ndichite kudya chifukwa zomwe zimawoneka ngati yankho losavuta pachinthu china sichoncho.

Katswiri wazamisala wololedwa akhoza kukuthandizani kuti mumvetsetse kusiyanasiyana pakati pa SAD yachilimwe komanso kukhumudwa komwe kumachitika nthawi yachilimwe.

Zomwe zimayambitsa kukhumudwa mchilimwe

Kukhumudwa kwam'chilimwe kumatha kutuluka pazinthu zingapo — chilengedwe, chibadwa, chikhalidwe - ngakhale ambiri amafika mpaka pazokwaniritsa zomwe zikuyembekezeredwa nyengoyo, atero a Thea Gallagher, Psy.D., director of Outpatient Clinic ku Center for the Treatment and Study wa Nkhawa (CTSA) ku University of Pennsylvania.

Kwa anthu ena omwe ali ndi nkhawa pakati pa anthu kapena vuto la kudya, izi zimayambitsa nthawi chifukwa pali nthawi yochulukirapo komanso nthawi yambiri yovala zovala zochepa, akutero. Komanso, ngati simuli pamalo abwino azachuma, pali chiyembekezo chambiri chogwiritsa ntchito ndalama kuchita zinthu.

Zolinga zamanema zingapangitsenso kusiyana pakati pa chilimwe chomayenda bwino cha bwenzi lanu komanso chilimwe chanu chotsika kwambiri. Ndikosavuta kugwidwa mumtundu wosatha, atero a Gallagher.

Chodabwitsa ndichakuti, ndikuganiza zomwe anthu amachita ndikuti amadzimenya okha kuti amve zomwe akumva ndipo zimangowipitsitsa, akutero.

Kuphatikiza pazikhalidwe, pali zinthu zingapo zachilengedwe zomwe zingayambitse kukhumudwa kwakanthawi kapena SAD. Mwachitsanzo, ngakhale kuti SAD m'nyengo yozizira imaganiziridwa kuti imachokera pakusowa kwa kuwala, zomwe zimaganiziridwa kuti ndizowona za SAD yachilimwe. Ma 6 m'mawa kutuluka komanso masiku ataliatali amatha kutaya nyimbo za circadian-thupi lachilengedwe lodzuka-ndi-kugona-kumabweretsa kubwezeretsa pang'ono kutsitsimula ndi zovuta zina zakuthupi ndi zamaganizidwe. Komanso, ndandanda nthawi zambiri zimasokonezedwa pazifukwa zingapo (palibe sukulu! Tchuthi!) M'chilimwe.

A Gallagher ati anthu ena nawonso samalolera kutentha kwambiri. Kutentha kwa chilimwe ndi chinyezi kumatha kupangitsa kuti nyengo yachilimwe isamveke bwino ndikupangitsa kuti musakhale ndi njala, kuonda, komanso kuda nkhawa.

Nthawi zina pamakhala chifukwa chodziwika bwino chovutikira. Nthawi zina, zimangochitika, popanda kufotokozera momveka bwino. Tsoka ilo, kafukufuku wa SAD yachilimwe ndi ochepa, ndipo pakadali zambiri zomwe madotolo samamvetsetsa pazomwe zimayambitsa kukhumudwa koyambirira kwa chilimwe komanso momwe zimakhudzira omwe ali nazo.

Zizindikiro za 8 za kukhumudwa mchilimwe

Kumbukirani zizindikiro izi zakusokonezeka:

1. Kuvuta kugona
2. Kutaya njala
3. Kuchepetsa thupi
4. Kuda nkhawa (kuphatikiza mawonekedwe andalama)
5. Kudzipatula pagulu
6. Kumverera wopanda chidwi kuti mumalize ntchito
7. Kusasangalala ndi zinthu zomwe kale zimakusangalatsani
8. Kudzimva kuti ndi wolakwa kapena kuganiza zakufa kapena kudzipha

Kodi ndi liti pamene muyenera kukaonana ndi dokotala? Gallagher akuti ngati mukuvutika kudzuka m'mawa kapena simungathe kuwongolera malingaliro anu kapena ndizovuta kuti musangalale kapena kucheza ndi okondedwa, ndi nthawi yoti mupeze chithandizo.

Momwe mungachitire ndi nyengo yachilimwe yachisangalalo

Chithandizo cha kukhumudwa kwanu nthawi yachilimwe chimadalira zizindikiritso zake komanso kuwopsa kwake. Katswiri wazachipatala amatha kulangiza machitidwe azikhalidwe komanso / kapena zamankhwala, kuphatikiza:

• Chidziwitso chamakhalidwe (CBT): Izi zimaphatikizapo kugwira ntchito ndi othandizira kuti azindikire malingaliro olakwika ndikuwasintha ndi abwino. Gallagher akuti kuti achite izi, wothandizira atha kulangiza machitidwe ena, monga kudzikakamiza kuti muchite zomwe mumakonda kuchita ndikuwunika momwe mumamvera pambuyo pake.
• Mankhwala: Ngati muli kale pa mankhwala a nkhawa kapena kukhumudwa , wothandizira zaumoyo wanu akhoza kusintha mtundu wanu wamankhwala pang'ono kuyambira kumapeto kwa masika ndikubweranso kumapeto. Ngati simukugwiritsa ntchito mankhwala, mutha kupatsidwa mankhwala ochepetsa nkhawa kuti akuthandizeni kuthana ndi kukhumudwa kwanu nthawi yachilimwe.

Gallagher amalimbikitsanso kuti azichita masewera olimbitsa thupi masiku osachepera anayi kapena asanu pa sabata. Tikudziwa kuti kuchita masewera olimbitsa thupi kuyerekezeredwa ndi mankhwala ocheperako a SSRI pakukhumudwa pang'ono - pali zabwino zambiri pamankhwala amenewo, akutero.

Amanenanso kuti kukhala ndi ndandanda yanthawi zonse ndikofunikira (monga kugona nthawi yofananira usiku uliwonse kuti mugone mokwanira), monganso kucheza ndi abwenzi komanso abale, makamaka amderalo Zoletsa za COVID-19 lolani, kumene.

ZOKHUDZA: Momwe mungapezere othandizira pakakhala mliri

Kuti mumve zambiri pofunafuna thandizo kapena chithandizo cha kukhumudwa, pitani ku Mgwirizano Wadziko Lonse paumoyo wamaganizidwe kapena itanani Kugwiritsa Ntchito Mankhwala Osokoneza bongo ndi Ntchito Zoyang'anira Zaumoyo nambala yothandizira pa 1-800-662-HELP. Ngati inu kapena aliyense amene mumamudziwa ali ndi malingaliro ofuna kudzipha, itanani Njira Yodzitetezera Kudzipha pa 1-800-273-8255 kapena pitani kuchipinda chadzidzidzi chapafupi.