Kufunganya Kwakanyanya (Dambudziko Guru Rekufunganya)

• Manzwiro okuora mwoyo, misodzi, kushaya chinhu kana kusava netariro

• Kupopoma kusingatarisirwi, kutsamwa kana kuora mwoyo, kunyange pazvinhu zvidiki

• Kurasikirwa nehufari kana kufarira mumabasa akawanda kana ese akajairika, akadai pabonde, zvinofadza kana mitambo

• Kushaya hope, kusanganisira kushaya hope kana kurara zvakanyanya

• Kuneta uye kushayikwa kwesimba, saka kunyange mabasa maduku anoda kuedza kwakanyanya

• Kudzikira kwechido chekudya nekuderedza uremu kana kuwedzera kwekuda kudya nekuwedzera uremu

• Kunetseka, kuzvidya mwoyo kana kusagadzikana

• Kufunga kuri nani, kutaura kana kufamba kwemuviri

• Manzwiro ekusava nechinhu kana mhaka, kuisa pfungwa pane kukundikana kwapfuura kana kuzvipa mhaka

• Kunetseka kufunga, kuisa pfungwa, kuita sarudzo uye yekurangarira zvinhu

• Mafungiro ekurufu anowanzoitika kana anogara achitika, pfungwa dzekuzviuraya, kuedza kuzviuraya kana kuzviuraya

• Matambudziko emuviri asinganzwisisiki, akadai sekurwadziwa kwemuzongoza kana musoro

• Muvechi, zviratidzo zvinogona kusanganisira kuora mwoyo, kutsamwa, kunzwa kusina kunaka uye kusava nechinhu, kutsamwa, kushanda zvisina kunaka kana kusavapo kuchikoro, kunzwa kusanzwisiswa uye kunzwa zvakanyanya, kushandisa zvinodhaka kana doro, kudya kana kurara zvakanyanya, kuzviuraya, kurasikirwa nehufari mumabasa akajairika, uye kudzivisa kutaurirana nevanhu.

• Matambudziko ekurangarira kana kuchinja kwepfungwa

• Kurwadziwa kwemuviri kana kurwadziwa

• Kuneta, kurasikirwa nechido chekudya, matambudziko ekurara kana kurasikirwa nehufari pabonde - zvisina kukonzerwa nechirwere kana mushonga

• Kazhinji uchida kugara pamba, panzvimbo yekubuda kunotamba kana kuita zvinhu zvitsva

• Kufunga kana manzwiro okuzviuraya, kunyanya muvarume vakwegura

Kana uchifunga kuti ungazviuraya kana kuzvikuvadza, fonera 911 kuU.S.A kana nhamba yekukurumidzira munzvimbo mauri pakarepo. Fungawo nezvezvimwe zvingasarudzwa kana uine pfungwa dzekuzviuraya:

• Fonera chiremba wako kana nyanzvi yehutano hwepfungwa.
• Taura nehotera yekubatsira vanoda kuzviuraya.
• MuU.S.A., fonera kana kutumira meseji ku988 kuti usvike ku 988 Suicide & Crisis Lifeline, iripo maawa 24 pazuva, mazuva manomwe pavhiki. Kana shandisa Lifeline Chat. Mabasa acho ari emahara uye akavanzika.
• Lifeline yeSuicide & Crisis kuU.S.A. ine mutsetse wefoni mutauro weChiSpanish pa 1-888-628-9454 (isina muripo).
• Taura neshamwari yepamwoyo kana wadiwa.
• Taura nomupristi, mutungamiriri wechitendero kana mumwe munhu ari muchikwata chechitendero chako.
• MuU.S.A., fonera kana kutumira meseji ku988 kuti usvike ku 988 Suicide & Crisis Lifeline, iripo maawa 24 pazuva, mazuva manomwe pavhiki. Kana shandisa Lifeline Chat. Mabasa acho ari emahara uye akavanzika.
• Lifeline yeSuicide & Crisis kuU.S.A. ine mutsetse wefoni mutauro weChiSpanish pa 1-888-628-9454 (isina muripo). Kana uine waunoda ari pangozi yekuzviuraya kana akaedza kuzviuraya, ita shuwa kuti mumwe munhu anogara nomunhu iyeye. Fonera 911 kana nhamba yekukurumidzira munzvimbo mauri pakarepo. Kana, kana uchifunga kuti unogona kuzviita zvakachengeteka, endesa munhu iyeye kuchipatara chekukurumidzira chiri pedyo.

• Hunhu hwakati, sekushaya kuzviremekedza nekutonyanya kuvimba nevamwe, kuzvidzwa kana kusava netariro
• Kuva munhukadzi anoda vakadzi, murume anoda varume, munhu anoda vanhu vemarudzi maviri kana transgender, kana kuva nekusiyana mukukura kwezvibatanidza zvepabonde zvisina kujeka kuti ndezvemurume kana mukadzi (intersex) munzvimbo isingatsigiri
• Nhoroondo yemamwe matambudziko ehutano hwepfungwa, senge kuzvidya mwoyo, matambudziko ekudya kana post-traumatic stress disorder
• Kushandisa zvakanyanya doro kana zvinodhaka zvinofadza
• Kurwara kwakakomba kana kusingaperi, kusanganisira kenza, stroke, kurwadziwa kwenguva refu kana chirwere chemwoyo

• Kurema kwakanyanya kana kunyanya kukora, kunogona kukonzera chirwere chemwoyo nedayabeti
• Kurwadziwa kana kurwara kwemuviri
• Kushandisa zvakanyanya doro kana zvinodhaka
• Kunetseka, chirwere chekuvhunduka kana kutya vanhu
• Matambudziko emhuri, kusawirirana muukama, uye matambudziko ekubasa kana kuchikoro
• Kuzvirega kubva kune vamwe
• Mafungiro okuzviuraya, kuedza kuzviuraya kana kuzviuraya
• Kuzozvirwadzisa, sekunge kuzvidyira
• Kufa kwenguva isati yakwana nekuda kwezvirwere

• Tora matanho ekudzora kushushikana, kuwedzera kusimba kwako uye kusimudzira kuzviremekedza kwako.
• Svika kune mhuri neshamwari, kunyanya panguva dzezvipingamupinyi, kuti zvikubatsire kukurira matambudziko.
• Funga nezvekutora kurapwa kwenguva refu kwekuchengetedza kubatsira kudzivirira kudzokazve kwezviratidzo.

• Kuongororwa kwerabhoritari. Semuenzaniso, chiremba wenyu angaita bvunzo yeropa inonzi kuverenga kwese kweropa kana kuongorora thyroid yekuona kuti iri kushanda zvakanaka here.
• Kuongororwa kwepfungwa. Munyanzvi wehutano hwepfungwa anobvunza nezve zviratidzo zvako, pfungwa, manzwiro uye maitiro ehutano. Ungakumbirwa kuzadza fomu kuti ukwanise kupindura mibvunzo iyi.
• Dambudziko reCyclothymic. Dambudziko reCyclothymic (sy-kloe-THIE-mik) rinosanganisira zvakakwirira uye zvakaderera zviri nyoro kupfuura zve bipolar disorder.

• Vamhibitor zve serotonin-norepinephrine reuptake (SNRIs). Zvimwe zvienzaniso zveSNRIs zvinosanganisira duloxetine (Cymbalta), venlafaxine (Effexor XR), desvenlafaxine (Pristiq, Khedezla) uye levomilnacipran (Fetzima).
• Vamhibitor ve monoamine oxidase (MAOIs). MAOIs — akadai se tranylcypromine (Parnate), phenelzine (Nardil) uye isocarboxazid (Marplan) — inogona kunyorwa, kazhinji kana mishonga yakawanda isina kushanda, nekuti inogona kuva nemigumisiro yakakomba. Kushandisa MAOIs kunoda kudya kwakakomba nekuda kwezviitiko zvine ngozi (kana kunyange kuuraya) nezvekudya — senge mamwe chizi, pickles uye waini — uye mimwe mishonga uye zvinowedzerwa zvemuriwo. Selegiline (Emsam), MAOI itsva inonamira paganda sepatch, inogona kukonzera migumisiro shoma kupfuura mamwe MAOIs. Mishonga iyi haigone kusanganiswa neSSRIs.
• Shandura kune dambudziko kana kuoma kuripo ikozvino
• Ziva zvitendero uye maitiro asina kunaka wobva wazvichinjanisa nezvine hutano, zvakanaka
• Ongorora hukama uye zviitiko, wobva wavandudza hukama hwakanaka nevamwe
• Tsvaga nzira dzakanaka dzekukunda uye kugadzirisa matambudziko
• Dzidza kuisa zvinangwa zvakakodzera muhupenyu hwako
• Vaka kugona kutsungirira uye kugamuchira kunetseka uchishandisa maitiro ane hutano Usati wasarudza imwe yeiyi sarudzo, kurukurai mafomu aya nechiremba wako kuti uone kana angakubatsira. Uyewo, bvunza chiremba wako kana iye angakurudzira sosi yakavimbika kana chirongwa. Zvimwe zvinogona kusafukidzwa neinshorenzi yako uye kwete vese vanogadzira uye vanachiremba vepamhepo vane zvinyorwa zvakakodzera kana kudzidziswa. Kurapwa kwenguva pfupi kana mapulogalamu ekurapa kwezuva nezuva anogonawo kubatsira vamwe vanhu. Mapurogiramu aya anopa rutsigiro rwekunze uye mazano anodiwa kuti utange kuita zviratidzo. Kune vamwe vanhu, mamwe maitiro, dzimwe nguva anonzi brain stimulation therapies, anogona kukurudzirwa:

• Tarisa utano hwako. Idya zvokudya zvine utano, ita zvemuviri uye zorora zvakakwana. Funga kufamba, kumhanya, kushambira, kurima kana chimwe chinhu chaunofarira. Kurara zvakanaka kwakakosha kumuviri wako nepfungwa dzako. Kana uine dambudziko rekura, taura nachiremba nezve zvaunogona kuita.

Kushandisa mishonga yekurapa kune imwe nzira isiri iyo inoshandiswa panzvimbo pemishonga inowanzo shandiswa. Mishonga inowedzerwa ndeyimwe nzira isiri iyo inoshandiswa pamwe chete nemishonga inowanzo shandiswa - dzimwe nguva inonzi mishonga inobatanidza.

Zvokudya nezvinhu zvekudya hazvitarisirwi neFDA nenzira imwe chete iyo mishonga inotarisirwa. Haugoni kugara uchivimbisa kuti chii chauri kuwana uye kana chakachengeteka. Uyewo, nekuti mamwe maherbs nema supplements anogona kukanganisa mishonga inorayirwa kana kukonzera zvinhu zvine ngozi, taura nachiremba wako kana mushonga usati watanga kutora chero zvinowedzerwa.

• Acupuncture
• Matekiniki ekusununguka akadai seyoga kana tai chi
• Kufungisisa
• Mifananidzo inotungamirwa
• Kurapa kwemassage
• Kurapa kwemimhanzi kana hunyanzvi
• Kunamata
• Kuita zvemuviri

Taura nachiremba wako kana munyanzvi wekurapa nezve kuvandudza hunyanzvi hwako hwekukunda matambudziko, uye edza mazano aya:

• Nyore upenyu hwako. Dzima mabasa kana zvichibvira, uye zvipe zvinangwa zvakakodzera. Zvibvumire kuita zvishoma kana uchinzwa wakaderera.
• Dzidza nzira dzekusununguka uye kudzora kushushikana kwako. Mienzaniso inosanganisira kufungisisa, kuzorora kwemhasuru, yoga uye tai chi.
• Rongedza nguva yako. Ronga zuva rako. Unogona kuwana kuti zvinobatsira kuita runyorwa rwemabasa ezuva nezuva, shandisa ma sticky notes sezvicherechedzo kana kushandisa murongi kuti urambe wakarongeka.