Maitiro Ekutarisa NeADHD: Nhungamiro Inodiwa Neinoshanda

Mazano echikadzikama anowanzoshanda zvakanaka nehuropi hweADHD. "Ingo tarisa zvakanyanya" kana "gadzira runyorwa rwekuita" zvinoreva nhanho yekudzora yemukati iyo ADHD inokanganisa zvakanyanya. Zvirongwa zvinonyatsobatsira vanhu vane ADHD kutarisa zvakasiyana; zvinovimba nekuvaka kwekunze, kugadzirwa kwezvakatipoteredza, uye kunzwisisa kwemaitiro eADHD huropi hunobata nekurudziro nemubairo.

Iyi positi inobatawo neuroscience yekunetsana kweADHD, maitiro emishonga anobata nazvo, zvirongwa zvinoshanda zvinotsigirwa neuchapupu hweADHD hwakasarudzika, uye mimwe mibvunzo inowanzo bvunzwa nezve caffeine nekutarisa mumatanho akasiyana ehupenyu.

Nei Kutarisa Kunoita Zvakasiyana MuADHD

Dambudziko guru ndiko kudzora kwedopamine. Prefrontal cortex, chikamu chehuropi chinowanzotarisira pfungwa, kuronga, kudzora zvido, nekurangarira basa rinotsamira zvakanyanya pa dopamine ne norepinephrine kuti zvishande. MuADHD, kushanda munharaunda iyi kwakaderera pane zvakajairika, kunyanya munzira dzedopaminergic neadrenergic.

Izvi zvinotsanangura maitiro anovhiringidza vanhu vazhinji: munhu ane ADHD anogona kushandisa maawa mana achinyura mumutambo wevhidhiyo asi asingakwanise kugara kwemaminitsi makumi maviri achiverenga email rebasa. Iri hapasati riri kukundikana kwesimba. Iri idambudziko re dopamine. Mabasa ari matsva, akakurumidza, anofadza, kana akakosha pachezvake anogadzira dopamine yakakwana yekuchengetedza pfungwa. Mabasa ariwo, akarembera, kana akaderera kusimudzira haagadziri. Huropi hweADHD hahukwanisi kutarisa; hunokwanisi kudzora pfungwa pakuda, kunyanya kune zvinhu zvisingagadziri chiratidzo chemubairo wazvo.

Izvi zvakare zvinotsanangura kusaziva nguva, dambudziko rakanyorwa zvakanaka mukunzwisisa nekufungidzira nguva inodoka. Tsvagiridzo inobatanidza pfungwa yenguva ne dopamine signaling muudziro. Vanhu vane ADHD vanoenderera mberi nekuita zvakaipa mumabasa ekufungidzira nguva isina tsitsi zvichienzaniswa nevamwe, kunyange zvichinyatsofadza, vanoita zvakanaka mumabasa echinguva ane manzwiro akasimba. Kusaziva nguva kunokonzera kunonoka, kusarira kwemazuva ekupedzisira, nekusagona kufungidzira nemazvo kuti basa richatora nguva yakareba sei.

Maitiro Ekunwa Mishonga: Nei Stimulants Zviri Kushanda

Imwe yemibvunzo inowanzobvunzwa nevanhu ndeyekuti nei stimulant yaizobatsira munhu anenge atoita kunge asina simba. Mhinduro ndeyekuti huropi hweADHD hune simba rakaderera munzvimbo dzakakosha pakuongorora pfungwa.

Mishonga inosimudzira, kunyanya methylphenidate (Ritalin, Concerta) nemishonga inobva kuamphetamine (Adderall, Vyvanse) inowedzera dopamine ne norepinephrine mumudziro wepamberi. Haisati yawedzera simba rakawanda. Inounza sisitimu isina simba kusvika padanho rekushanda, izvo zvinoita kuti zvive zvichibvira kuchengetedza pfungwa, kudzora zvido, neku manage mabasa ezvekudzorera zvakanyanya.

Humbowo hwakasimba. Mishonga inosimudzira inobatsira munhu anosvika 70-80% wevanhu vane ADHD, zvichiita kuti ive imwe yeanoshanda kwazvo ezvekurapa muzvemafisiya. Mishonga isingasvike iripo zvakare; atomoxetine (Strattera) inoshanda pa norepinephrine reuptake uye inogona kudiwa kune vanhu vasingakwanise kutsungirira stimulants kana vane nhoroondo yekushandisa zvinodhaka. Guanfacine ne clonidine zvinoshandiswawo, kunyanya kuvana.

Mishonga hapasati iri nzira chete, uye hapasati iri mushandiro. Asi data rinoratidza kuti kune vazhinji vane ADHD, ingori imwe chete inoshanda pakuvandudza pfungwa yakachengetedzwa.

Zvirongwa Zvinoshanda Zvakagadzirirwa Huropi hweADHD

Aya handiwo mazano echikadzikama echikadzikama. Mumwe nemumwe anobata nechimwe chikamu chemaitiro eADHD anokanganisa pfungwa.

Kuwana muviri wemumwe. Kushanda pamwe chete nemumwe munhu, musina kubatana, kungova pakuvapo kwemumwe nemumwe. Pfungwa iyi yakatanga naADHD coach Linda Anderson muna 1996. Ongororo kubva kuADHD Coaching Association yakawana kuti 80% yevatengi vakataura kuvandudzwa kukuru kwekupera kwebasa pavai shandisa kuwana muviri wemumwe. Maitiro acho anofungidzirwa kuti akabatanidzwa nekukura kwevanhu (vanhu vanoita zvakanaka kana vamwe varipo), dopamine activation kubva pakudyidzana kwevanhu, nemaitiro emuenzaniso; kutarisa mumwe achitarisa zvinopa huropi hwako chirongwa chekutevedzera chimiro ichocho. Kuwana muviri wemumwe kunogona kuitwa pachiso kana kuburikidza neinternet.

Zvinonetsa nguva zvekunze. Nekuti kusaziva nguva kunoita kuti nguva yemukati isashande, vanhu vane ADHD vanoda kuita kuti nguva ive pachena. Matawura echimiro mundima dzese, nguva dzekudzikisira panguva yemabasa, kuvhara karenda nezviratidzo; zvishandiso izvi zvinoburitsa chimwe chinhu icho huropi hweADHD husingakwanisi kuita mukati. Maitiro ePomodoro (maminitsi makumi maviri nemashanu ebasa rakatariswa rinoteverwa nechiputi cheminiti shanu) anowanzoshanda nevanhu vazhinji vane ADHD nekuti inovaka kukurumidza kunogadzirwa uye inovapa nguva yemubairo kubva pakupedza nguva imwe neimwe. Vamwe vanhu vanowana nguva pfupi (maminitsi gumi-gumi nemashanu) zvinoshanda zvakanaka pakutanga mabasa akaoma.

Kugura basa. Mabasa makuru anoparadza huropi hweADHD nekuti anopa pfungwa yekusafungidzira uye haapi mubairo wepakarepo. Kubvarura basa mumatanho madiki kwazvo anobata; kwete "basa pa report" asi "vhura chinyorwa, nyora ndima yekutanga yekusumo"; kunoderedza simba rekutanga rinodiwa kuti utange. Chikamu chemicro chakapedzwa chinogadzira kunzwa kudiki kwekubudirira, izvo zvinobatsira kuchengetedza kufambira mberi.

Kugadzirwa kwezvakatipoteredza. Huropi hweADHD hunoshanda zvakanyanya kune zvakatipoteredza. Kuderedza zvinhu zvinoswededza zvisingafadzi, kushandisa mahedhifoni ekudzimisa ruzha, kuisa foni mune imwe nzvimbo, uye kugadzira nzvimbo yekushanda yakatsaurirwa zvese zvinoderedza huwandu hwezvinhu zvinopikisa zvinoshanda zvinoda pfungwa. Iri hapasati riri nezve kuranga; iri nezvekubvisa kudiwa kwesimba nekugadzira nzvimbo uko kusanzwisisana kwakanyanya.

Kubatanidza zviri kufadza. Kubatanidza basa rine simba shoma nechimwe chinhu chinodakadza zvishoma; mimhanzi yepamberi, podcast, chishandiso chekunze chekuzvibata; zvinogona kuwedzera simba rekutanga zvakakwana kuti kuchengetedza pfungwa. Izvi zvinoshanda nekuti huropi hweADHD hunoda nhanho shoma yeinput kuti hugarare huchitarisa. Kusavimbika kwakakwana kunogona kuita kuti pfungwa ive yakaoma kune vamwe vanhu vane ADHD, kwete nyore.

Kugadzira kukurumidza. Huropi hweADHD hunoshanda zvakanyanya kune zvinhu zvakakurumidza; asi kazhinji kune izvo zviri kusvika. Kugadzira kukurumidza kunogadzirwa kuburikidza nekuongorora kwekuverenga, kuzvipira veruzhinji, kana kuzvidzora kwezuva rekupedzisira nemhedzisiro chaiyo (kunge kutaura kumumwe kuti uchamutumira kopi ne3pm) kunogona kuita kuti nzira dzakafanana dzehutsinye dzekugadzira dzezuva rekupedzisira dzishande.

Chiputi chekufamba. Zvikwereti pfupi zvekuita muviri pakati pezvikamu zvekutarisa; kufamba, kurebesa, ma jacks ekusvetuka; zvinowedzera dopamine ne norepinephrine kwechinguva, izvo zvinogona kuvandudza pfungwa kune chikamu chinotevera chebasa. Tsvagiridzo pamusoro pekurovedza muviri neADHD inoenderera mberi ichiratidza kuti kurovedza muviri kunoitwa nekukurumidza kunovandudza mabasa ekudzorera nepfungwa yakachengetedzwa, kunyange mune zvikamu zvakasiyana.

Kufara Kune Caffeine Kubatsira ADHD?

Caffeine is a mild central nervous system stimulant inobhowekana ne adenosine receptors uye inowedzera dopamine activity modestly. Vamwe vanhu vane ADHD, kunyanya avo vasingashandisi mishonga, vanowana kuti caffeine inovandudza kuziva uye pfungwa yemwaka.

Humbowo hwakavhenganiswa uye mhedzisiro yacho ingori shoma zvichienzaniswa nezvinoshandiswa nemishonga. Caffeine inogona kubatsira nekuvandudza kwekuziva asi zvakare ine zvakaipa: inowedzera kushushikana kune vanhu vakatova nechinetso nazvo, inokanganisa hope (uye matambudziko ekurara anotokanganisa kusvika 70% yevakuru vane ADHD), uye mhedzisiro yayo haina kuenderana. Hapasati iri chidzitiro cheshonga, asi kune vamwe vanhu, kofi mangwanani inovabatsira chaizvo kuti vatange. Kiyi ndeyekuva wechokwadi nezve kana iri kubatsira kana kungogadzira chiono chekunyepedzera chekugadzira.

Matambudziko Ekutarisa Pamatanho Akasiyana Ehupenyu

Matambudziko ekutarisa kweADHD haana kuoma; anochinja sezvinoshanda zvinodiwa neupenyu. Vana vanotambura zvakanyanya nekutarisa mukirasi nekupedza mabasa epamba. Vanopfuura nhanho yepafudzi vanowana mabasa ezvidzidzo akawedzera uye kuomarara kwevanhu. Vanhu vakuru vanobata nezvinodiwa nebasa, manejimendi epamba, kuronga mari, nekuchengetedza hukama; zvese izvi zvinoda pfungwa yakachengetedzwa.

Zvirongwa zviri kushanda zvakanaka zvinogona kuchinja nekufamba kwenguva. Mwana angangobatsirwa zvakanyanya nezvigadziridzo zvekirasi yakavakirwa uye zvikwereti zvekurovedza muviri. Mudzidzi wekoreji angazovimba zvakanyanya nekuwana muviri wemumwe uye zvikamu zvePomodoro. Mubereki anoshanda angada kubatana kwemishonga, kugadzirwa kwezvakatipoteredza, nekutenga mabasa anowanzorasikirwa.

ADHD hairegedzeri kuwedzera nekukura, asi zvinodiwa pazvirongwa zvekutarisisa uye mabasa ekudzorera zvinowedzera. Pasina rubatsiro rwakakodzera, mukaha uripo pakati pekukwanisa nekutarisira unowedzera, izvo zvinotsanangura kuti nei vanhu vakawanda vakuru vachitsvaga kuongororwa chete apo hupenyu hunosvika pakunetsana.

Chirevo Chidiki: Vanogona Vhukuva Kunge Vane ADHD?

Izvi zvinobuda mu data rekutsvaga zvakakwana kuti zvibate. Vamwe imbwa vanoratidza maitiro anofanana neADHD; hyperactivity isingapere, dambudziko nekudzidziswa, maitiro ekusadzora anoiswa kusadzidza nekufamba kwemakore. Tsvagiridzo yakaburitswa mu Translational Psychiatry yakawana kuti imbwa dzakasiyana-siyana dzakaratidza kuwanda kwemaitiro akafanana neADHD uye kuti izvi zvakashandiswa nehuwandu hweimbwa, marudzi ayo, nezvakatipoteredza. Nekudaro, veterinary ADHD haiongororwi uchishandisa chimiro chakafanana nevanhu ADHD, uye tsvagiridzo ichiri mumatanho ekutanga. Ingori mukana unofadza, asi ingori nhaurwa yakasarudzika.

Mhedziso

Kana pfungwa iri kutambudzika kwezuva nezuva uye zvirongwa zviri pamusoro zvichiwana zvakanyorwa nezve hupenyu hwako, danho rinobudirira kwazvo rinotevera kuwana kuongororwa kwepamutemo. Zvirongwa zvinobatsira; zvakanyanya; asi zvinoshanda zvakanyanya apo zvinowedzerwa pamusoro pekuongororwa kwakakodzera uye, kana zvichibvira, kurapwa kwakakodzera. Kunzwisisa kwakasarudzika kwemaitiro ehupenyu hwako nezve pfungwa hakusi kunakidza. Ingori iyo hwaro hunoita kuti zvimwe zvive zvinoshanda.

Kutarisa kwakanaka kunotanga nekunzwisisa huropi hwako kutanga; ita uyu we mahara ADHD test neAugust AI uye uwane zvinoreva zvakagadzirirwa izvo zvinonyatsobatsira.