Uburyo bwo Kwibanda ufite ADHD: Inyigisho Yuje Impuhwe n'Ubufasha

Inama rusange zo kwiyongera umusaruro ntibagera kuri za breyne za ADHD. "Ngaho wigire kwihanga cyangwa" "koramo urutonde rwibyo uzakora" bifata ko ufite ubushobozi bwo kwigenzura imbere mu gihe ADHD igihagarika. Imyitozo igufasha koko abantu bafite ADHD kwibanda iratandukanye; ishingira kuburyo bwo hanze, igenamiterere ry'ibidukikije, no kumva uburyo breyne ya ADHD ikoresha imbaraga n'ibihembo.

Iyi nyandiko ivuga kubyerekeranye na neurocience inyuma y'ibibazo byo kwibanda kwa ADHD, uburyo imiti ibikemuye, imyitozo ngiro ishinzwe n'ibimenyetso byihariye bya ADHD, hamwe nibibazo bisanzwe bibazwa kubyerekeranye na caffeine no kwibanda muburyo butandukanye bw'ubuzima.

Impamvu Kwibanda bikora gutandukanye muri ADHD

Ikibazo gikomeye ni igenamiterere rya dopamine. Igice cyo mbere y'imyongorore, igice cy'ubwonko gishinzwe kwitondera, gutegura, kwigenzura no kwibuka bikora bikoresha cyane dopamine na norepinephrine kugirango bikore. Muri ADHD, ibikorwa muri iki gice bikomeye kurenza bisanzwe, cyane cyane muburyo bwa dopaminergic na noradrenergic.

Ibi bisobanura urugero rutigisha abantu benshi: umuntu ufite ADHD ashobora kumara amasaha ane mu mukino wa video ariko ntashobore kwicara kubara imeyile y'amasaha 20. Ntabwo ari ukwanga gukora. Ni ikibazo cya dopamine. Ibikorwa bishya, byihutirwa, bishimishije, cyangwa bifite akamaro byihariye bikora dopamine ihagije kugirango bikomeze kwitondera. Ibikorwa bisanzwe, bifite ubwenge, cyangwa bidafite kwizirika ntibishobora. Ubwonko bwa ADHD nt bushobora kwibanda; nt bushobora kwerekana ko bwibanda igihe cyose, cyane cyane mubintu bidakora impano yabyo.

Ibi binasobanura ubwoba bwo kubona igihe, ikibazo gikomeye cyane cyo kwumva no kugerageza igihe. Ubushakashatsi buhuza uko igihe kibona na dopaminergic signaling mubisanzwe. Abantu bafite ADHD bakora nabi mumikoro y'igitsure cy'igihe ugereranyije nabagereka, nubwo bishimishije, bakora neza mumikoro yo kwerekana igihe ifite impirimbanyi yumuntu.

Uburyo imiti ifasha: Impamvu ibintu byihutirwa bikora

Kimwe mubibazo bisanzwe abantu babaza nuko ibintu byihutirwa byafasha umuntu waba ufite ibyo bikorwa byinshi. Ibisubizo nuko ubwonko bwa ADHD buri munsi ya bisanzwe m'uburyo bwo kwita kubw'ibyo kwitondera.

Imiti yihutirwa, cyane cyane methylphenidate (Ritalin, Concerta) na amphetamine (Adderall, Vyvanse) byongera dopamine na norepinephrine m'igice cy'imyongorore. Ntabwo bongera ibindi bikorwa byinshi. Bafungura sisitemu yo hasi kugera hejuru, bikaborohereza kwitondera, kwigenzura no gukoresha imbaraga z'umubiri neza.

Ibimenyetso birahagije. Imiti yihutirwa ifasha abantu bagera kuri 70-80% bafite ADHD, bikaba kimwe mubikoresho by'imiti bikora cyane m'ubuvuzi. Hariho n'ibindi bitihutirwa - atomoxetine (Strattera) ikora kuri norepinephrine reuptake kandi ishobora kwifuzwa nabantu batashobora kwihanganira ibintu byihutirwa cyangwa bafite amateka yo kwiyongera kubintu bya alkohol. Guanfacine na clonidine nabyo bikoreshwa, cyane cyane mu bana.

Imiti ntabwo ari yo yonyine, kandi ntibikenewe. Ariko imibare iragaragaza ko kubantu benshi bafite ADHD, aribwo buryo bukomeye cyane bwo kongera kwitondera.

Imyitozo yo Kwibanda Yubatswe ku Bwonko bwa ADHD

Izi ntabwo ari inama zibyo kwiyongera umusaruro. Buri imwe ivugana nibintu bimwe na bimwe byihariye by'uburyo ADHD ihagarika kwibanda.

Gufatanya n'undi muntu. Gukora hamwe numuntu, ntukorane, ahubwo uri muri kumwe. Iki gitekerezo cyatangijwe na coach wa ADHD Linda Anderson mu 1996. Ubushakashatsi bumwe bwakozwe na ADHD Coaching Association bwerekanye ko 80% by'abaguzi bavuga ko barushijeho gutunganya ibikorwa mugihe bakoresheje gufatanya n'undi muntu. Uburyo bishoboka ko ari uburyo bwo guhuza nabandi (abantu bakora neza iyo bari kumwe), dopamine yava mubiganiro nabandi, nibigero by'imyitwarire yo guhuza numuntu uba yihanganye kubwonko bwawe kugirango bifate.

Ibigaragaza igihe hanze. Kubera ko ubwoba bwo kubona igihe bukora uko igihe kigitwara cyose cyihuse, abafite ADHD bakeneye kugira igihe kigaragara. Saa zingana, za timer mugihe ukora, gahunda y'amajoro hamwe na alarumu - ibikoresho byo hanze kugirango bibone ibyo ubwonko bwa ADHD budashobora kwikora. Uburyo bwa Pomodoro (iminota 25 y'akazi kagunduye hamwe n'iminota 5 y'akaruhuko) bukora neza kubantu benshi bafite ADHD kuko bukora ubwihutirwe bwa artifisiyel kandi bukora dopamine nyinshi mugihe buri gihe. Bamwe mu bantu babona ko ibihe bigufi (iminota 10-15) bifasha cyane gutangiza ibikorwa bibi.

Kugabanya ibikorwa. Ibikorwa binini bya ADHD bibaca intege kuko byumvikana ko bikomeye kandi bitagira impano ihutirwa. Kuvanga igikorwa m'uburyo buto cyane muburyo buhamye - ntago "gukora raporo" ahubwo "fungura idosiye, andika igice cya mbere cy'ijambo" - bikaba byongera ingufu zo gutangiza. Burri kimwe cy'igikorwa gito gikora kigira igikorwa cy'ibyo umaze kugeraho, kandi bikaba byafasha gukomeza kwiyongera.

Gushushanya ibidukikije. Ubwonko bwa ADHD burushijeho kwishimikira kubidukikije. Kugabanya ibibazo bikunda kugaragara, gukoresha mato ya dijitare, gushyira telefone mu cyumba cyandi, no gushyiraho ahantu gakoreshwa byose bikaba byongera umubare w'ibibazo bihangayikishijwe.

Kwihuza n'ibishimishije. Kwihuza nibikorwa bidafite ubushobozi bwo kubyishimikira - umuziki w'inyuma, podcast, igikoresho gikomeye - bishobora kongera ubushobozi bwo gusigara mu gihe cyo kwibanda. Ibi bikora kuko ubwonko bwa ADHD busabwa nibura kugirango bikomeze. Guceceka gutunguranye bishobora gutuma kwibanda birushya kuri bamwe bafite ADHD, ntaho bihindurwa.

Kwiyongera kwihutirwa. Ubwonko bwa ADHD burushijeho gutanga igihe cyihutirwa - ariko akenshi bageragezwa gusa. Kwiyongera kwihutirwa binyuze mu guhuza nabandi, kwemera mu ruhame, cyangwa kwishyira mumubiri hamwe nibyemezo bifite ingaruka nyinshi (nk'ubwako umuntu uzohereza kopi ku saa 3 z'umunsi) bishobora gukora kimwe nibyemezo by'ukuri.

Akaruhuko gakora. Ibice bigufi byo gukora imyitozo hagati y'ibikorwa byo kwibanda - kwiruka, koga, koga, koga - byongera dopamine na norepinephrine mugihe gito, bikaba byongera kwitondera igihe gikurikira. Ubushakashatsi kubyerekeranye nimyitozo nimikoro ya ADHD buragaragaza ko imyitozo ngiro igikora ikora executive function nimikoro ihagije, na rimwe na rimwe.

Caffeine Ifasha ADHD?

Caffeine ni kimwe mubintu byihutirwa by'ubwonko bishobora guhagarika adenosine receptors kandi bikaba byongera dopamine.

Ibimenyetso ni bitandukanye kandi ingaruka ntabwo ari nziza ugereranyije nibindi bintu byihutirwa. Caffeine ishobora gufasha murugero rugufi rw'ubwigenge ariko nanone irafite ibibi: yongera impagarara kubantu bashobora kwihangana nabyo, ihagarika gusinzira (kandi ibibazo byo gusinzira bikaba byafata 70% by'abantu bakuru bafite ADHD), kandi ingaruka zayo ntaho bihindurwa. Ntabwo ari ikindi cyo gukoresha imiti, ariko kubantu bamwe, ikawa ya mu gitondo ibafasha gutangira. Ikintu cyingenzi n'ugukoresha neza niba bivuga cyangwa gusa.

Ibibazo byo Kwibanda Muburyo butandukanye bw'ubuzima

Ibibazo byo kwibanda muri ADHD ntaho bihinduka - bihinduka mugihe ibyo ubuzima busabwa bihinduka. Abana bahanganye cyane n'imyitozo mumashuri no kurangiza imirimo yo murugo. Abasore bahanganye nibikorwa byinshi by'amasomo nibyo bavuga muburyo butandukanye. Abakuru bahanganye nibikorwa by'akazi, igenamiterere ry'urugo, igenamiterere ry'imari, no kubungabunga imibereho - byose bisabwa kwitondera.

Imyitozo ikora neza ishobora guhinduka uko igihe cyigenda. Umwana ashobora gufashwa cyane nimyitozo yo mumashuri na akaruhuko gakora. Umunyeshuri w'icyiciro cya kaminuza ashobora kwishingikiriza cyane ku gufatanya nabandi na Pomodoro. Umubyeyi ufite akazi ashobora gusabwa kuvanga imiti, igenamiterere ry'ibidukikije, no gushyiraho ibikorwa byinshi byatinze.

ADHD ntaho ihinduka uko igihe gishyira, ariko ibyo bisabwa byo kwitondera no gukoresha imbaraga byiyongera. Idashoboye kubona ubufasha bukwiriye, urugero hagati y'ubushobozi n'ibyari byitezwe rugenda rugenda rugenda rugenda rugenda rugenda rugenda, kandi nicyo gituma abakuru benshi bashaka kumenya ko ubuzima bwahagaze.

Inoti: Imbwa Zishobora Kufite ADHD?

Ibi bivugwa kenshi kuburyo bushobora kuvugwa. Imbwa zimwe zerekana imyitwarire isanzwe na ADHD - kwiyongera kw'ubunyamwuga, ubwegure muburezi, imyitwarire idashobora gutwara nuburezi b'imyaka. Ubushakashatsi bwasohotse muri Translational Psychiatry bwerekana ko ubwoko bumwe bwagaragaje imyitwarire myinshi nk'ya ADHD kandi ko ibi biterwa n'imyaka y'imbwa, ubwoko, nibidukikije. Nyamara, veterinary ADHD ntibagirwa nko gukoresha sisitemu imwe nkiyo y'abantu, kandi ubushakashatsi buracyari mu ntangiriro. Ni ikintu cy'ubushakashatsi gishimishije, ariko ni ikindi kintu cy'ubuvuzi.

Ikigamijwe

Niba kwibanda ari ikibazo cy'umunsi kandi imyitozo hejuru bivugwa ko yanditswe ku buzima bwawe, ikintu cyingenzi cyakora nakarere ni kugira igenzura ry'ubuzima. Imyitozo ifasha - cyane cyane - ariko ikora neza iyo yibanze ku gusuzuma neza kandi, niba bifunze, ubufasha bukwiriye. Kwumva uburyo ubwonko bwawe bukoresha kwitondera ntibiboneka. Ni igice gifasha buri kimwe.

Kwibanda byiza bitangira kubona ubwonko bwawe mbere na mbere - fata iki kizamini cy'ubuntu cya ADHD na August AI kandi ugire ibitekerezo byihariye bifasha.