Chii chinonzi Nightmare Disorder? Zviratidzo, Zvinokonzera, & Kurapa

Nightmare disorder chirwere chekurara umo unowanzorota zviroto zvakaipa zvinokurudzira uye zvinokusiya uchinetseka. Kusiyana nezviroto zvakaipa zvinoitika kune munhu wese, chirwere ichi chinosanganisira zviitiko zvakawanda zvinokanganisa kurara kwako uye kunokanganisa manzwiro ako zuva rese.

Aya haasi kungorota kwakatyisa kwaunokanganwa mangwanani. Kana uine nightmare disorder, zviroto zvakasimba zvinonzwa zviri zvechokwadi uye kazhinji zvinosanganisira zvinotyisa kune kuchengetedzwa kwako kana kupona. Ungazviwana uchitya kurara kana kunzwa kunetseka nezve nguva yekurara nekuti unonetseka nezve kuva nechimwe chiroto chakaipa.

Ndeapi zviratidzo zve nightmare disorder?

Chiratidzo chikuru ndechekuva nezviroto zvinokunetsa zvinokumutsa kamwe chete pavhiki kwemavhiki mazhinji. Aya maroto akasimba uye anotyisa zvekuti anokuruma kwenguva yakareba mushure mekunge wamuka.

Heano mamwe mazviratidzo anoratidza kuti ungave uine nightmare disorder pane kungorota kwakaipa kwenguva pfupi:

• Maroto akawanda anouya kanenge kamwe pavhiki
• Maroto anobatanidza zvinotyisa senge kukurirwa, kurohwa, kana kubatwa
• Kumuka uchitya, uchinetseka, kana kusuruvara
• Kuyeuka zvakajeka zviri mumarota kana wamuka
• Kunetseka kudzokera kurara mushure mekurota kwakaipa
• Kunzwa kuneta kana kusagadzikana zuva rese nekuda kwekurara kwakaipa
• Kutanga kutya kuenda kunorara kana kudzivisa kurara
• Kufunga nezve maroto panguva yauri kumuka

Maroto kazhinji anoitika muhafu yechipiri yekurara kwako apo REM kurara kuri kwakadzika. Izvi zvinoreva kuti une mukana mukuru wekuva nawo mumaawa ekutanga mangwanani pane pakarepo mushure mekurara.

Chii chinokonzera nightmare disorder?

Nightmare disorder inogona kukura kubva kune zvinhu zvakasiyana-siyana, uye kazhinji inenge iri musanganiswa wezvinhu pane chimwe chikonzero chete. Kunzwisisa zvinogona kunge zvichiita kuti uve nemaroto anokunetsa kunogona kukubatsira iwe nachiremba wako kuwana nzira yekurapa yakakodzera.

Zvinokonzera zvakajairika zvinosanganisira:

• Trauma kana PTSD kubva kune tsaona, chisimba, kana zvimwe zviitiko zvinotyisa
• Matambudziko makuru kubva kubasa, hukama, kana shanduko huru muhupenyu
• Mishonga yakati wandei senge antidepressants, mishonga yekudzivirira ropa, kana mishonga yekurara
• Matambudziko ehutano hwepfungwa senge kunetseka, kuora mwoyo, kana bipolar disorder
• Kudya usiku, izvo zvinoita kuti uropi hushande zvakanyanya panguva yekurara
• Matambudziko ekurara senge sleep apnea anokanganisa zororo rako
• Kushandisa zvinodhaka kana kubvisa doro kana zvinodhaka

Zvimwe zvinokonzera zvisingawanzoitika asi zvinogona kuitika zvinosanganisira matambudziko ehutano anokanganisa kemikari yeuropi rako, senge Parkinson's disease kana mamwe autoimmune disorders. Zvisingawanzoitika, nightmare disorder inogona kubatanidzwa nezvinhu zvemagariro zvinoita kuti vamwe vanhu vanzwe zvakanyanya kukanganiswa nekurara.

Dzimwe nguva maroto anotanga muhudiki uye anoramba achienderera mberi kusvika pakuva mukuru, nepo dzimwe nguva anokura kamwe kamwe mushure mechiitiko chaicho kana panguva yematambudziko makuru muhupenyu hwako.

Rini unofanira kuona chiremba nekuda kwe nightmare disorder?

Unofanira kufunga kutaura nachiremba kana maroto ako ari kuitika nguva dzose uye ari kukanganisa hupenyu hwako hwezuva nezuva. Izvi hazvisi chimwe chinhu chaunofanira kungorarama nacho kana kuzviita wega.

Heano nguva yekutsvaga rubatsiro rweunyanzvi:

• Maroto anoitika kamwe pavhiki kweinenge mwedzi kana kupfuura
• Uri kurasikirwa nekurara uye kunzwa kuneta zuva rese
• Uri kudzivisa kurara kana kunzwa kunetseka nezve nguva yekurara
• Maroto ari kukanganisa manzwiro ako, basa, kana hukama
• Uri kufunga nezve maroto paunenge wakamuka
• Uri kushandisa doro, zvinodhaka, kana zvimwe zvinhu kuti zvikubatsire kurara

Unofanira kutsvaga rubatsiro rwekurapa nekukurumidza kana uri kufunga nezvekukuvadza iwe kana vamwe, kana maroto acho akabatana ne trauma uye uri kuona flashbacks kana panic attacks panguva yauri kumuka.

Yeuka kuti nightmare disorder chirwere chekurapa chinonzi, uye kurapa kwakakosha kuripo. Chiremba wako anogona kukubatsira kuona kana paine chikonzero chinokonzera uye kushanda newe kuti uwane zororo.

Ndeapi njodzi dze nightmare disorder?

Zvinhu zvimwe zvinogona kukugadzira kuti uve nenjodzi yakakura yekuwana nightmare disorder, kunyangwe kuva nezvinhu izvi hazvirevi kuti iwe uchava nematambudziko nemaroto. Kunzwisisa njodzi yako kunogona kukubatsira kutora matanho ekudzivirira hutano hwako hwekutanga.

Njodzi huru dzinosanganisira:

• Kuva mukadzi, sezvo vakadzi vane mukana mukuru wekuva ne nightmare disorder
• Kuva nehunyanzvi hwe trauma, kusvibiswa, kana PTSD
• Nhoroondo yemhuri yematambudziko ekurara kana matambudziko ehutano hwepfungwa
• Matambudziko makuru kubva kubasa, chikoro, kana hukama hwemunhu
• Matambudziko ehutano hwepfungwa senge kunetseka kana kuora mwoyo
• Kutora mishonga yakati wandei inokanganisa kurara kana kemikari yeuropi
• Kuva nemamwe matambudziko ekurara senge sleep apnea kana restless leg syndrome
• Kushandisa doro kana zvinodhaka zvinofadza nguva dzose

Vamwe vanhu vangave vane genetic predisposition inoita kuti vanzwe zvakanyanya kuneta uye vane mukana mukuru wekuva nezviroto zvakasimba. Zera rinogonawo kutamba basa, ne nightmare disorder dzimwe nguva ichitanga muhudiki kana kuoneka panguva yeshanduko huru muhupenyu.

Kuva nechimwe kana kupfuura chezvinhu izvi hazvirevi kuti uri kuenda kuva ne nightmare disorder. Vanhu vazhinji vane izvi vanorara zvakanaka, nepo vamwe vasina njodzi huru vachiri kuwana chirwere ichi.

Ndeapi matambudziko anogona kuitika e nightmare disorder?

Kana nightmare disorder isina kurapwa, inogona kugadzira denderedzwa rematambudziko ekurara anokanganisa nzvimbo dzakawanda dzehupenyu hwako. Mashoko akanaka ndeawo kuti kuziva aya matambudziko nekukurumidza kunogona kukubatsira kuwana rubatsiro rwaunoda.

Matambudziko akajairika aunogona kusangana nawo anosanganisira:

• Kushaya kurara kwenguva refu kunotungamira kukuneta kwezuva rese uye kunetseka kuisa pfungwa
• Kuwedzera kunetseka uye kuora mwoyo kubva pakukanganiswa kwenguva refu kwekurara
• Matambudziko ekurangarira, kuita sarudzo, uye kushanda
• Kusawirirana kwehukama nekuda kwekuchinja kwemanzwiro uye kukanganiswa kwekurara
• Kukura kwekudzivisa kurara kunowedzera dambudziko
• Kuwedzera njodzi yetsaona nekuda kwekushaya hope zuva rese
• Sisitimu yekudzivirira yakasimba nekuda kwehupenyu hwakanaka hwekutanga

Muitiko wakakomba, vamwe vanhu vanowana kutya kurara pachayo, kunonzi somniphobia. Izvi zvinogona kutungamira pakurara zvakasimba, izvo zvinongowedzera matambudziko ekurara uye zvinogona kuita kuti uve nemaroto akawanda.

Zvisingawanzoitika, nightmare disorder isina kurapwa inogona kuwedzera matambudziko akakomba ehutano hwepfungwa, kusanganisira kuwedzera kwezvirwere zviripo senge PTSD kana kukura kwe panic disorder. Chinhu chikuru ndechekuwana rubatsiro usati awana aya matambudziko kana kuwedzera.

Nightmare disorder inozwivirirwa sei?

Kuziva nightmare disorder kunosanganisira kutaura nachiremba nezve maitiro ako ekurara, maroto, uye maitiro avo ari kukanganisa hupenyu hwako hwezuva nezuva. Hapana bvunzo imwe chete yemarota, saka chiremba wako achaunganidza ruzivo kubva kune zvinhu zvakawanda.

Chiremba wako achaita kutanga nekubvunza mibvunzo yakadzama nezve maroto ako, kusanganisira kuti anouya kazhinji sei, zviri nezvei, uye manzwiro ako paunenge wamuka. Vachadawo kuziva nezve maitiro ako ekurara, matambudziko, mishonga, uye chero shanduko dzehupenyu dzichangobva kuitika.

Maitiro ekurapa kazhinji anosanganisira:

• Nhoroondo yakadzama yekurara uye bvunzo yemuviri
• Mibvunzo nezve hutano hwako hwepfungwa uye chero zviitiko zvinotyisa
• Kuongorora mishonga yese uye zvinowedzerwa zvaunotora
• Diary yekurara ichitevera maroto ako nemaitiro ekurara kwevhiki 1-2
• Kuongorora mibvunzo nezve hupenyu hwakanaka hwekutanga uye kushanda kwezuva rese

Muitiko wakati wandei, chiremba wako angakurudzira kudzidza kurara kana vachifungidzira kuti chimwe chirwere chekurara chiri kukonzera maroto ako. Izvi zvinosanganisira kupedza usiku mukiriniki yekurara umo mafungiro ako, kufema, uye kufamba zvinotarwa.

Dzimwe nguva bvunzo yeropa inoitirwa kubvisa matambudziko ehutano anogona kukanganisa kurara kwako. Chiremba wako anogonawo kukutumira kune nyanzvi yekurara kana nyanzvi yehutsanana hwepfungwa kuti aongorore zvakawanda.

Kurapa kwe nightmare disorder ndekupi?

Kurapa kwe nightmare disorder kazhinji kunobatsira kwazvo, uye vanhu vazhinji vanoona kuvandudzika kukuru nenhamba yakakodzera. Chiremba wako acashanda newe kuti agadzire chirongwa chekurapa chinobva pane zvinogona kunge zvichiita kuti uve nemaroto uye kuti akakomba sei.

Nzira huru dzekurapa dzinosanganisira:

• Image Rehearsal Therapy (IRT), umo unodzidzira kuchinja mugumo wemaroto ako paunenge wakamuka
• Cognitive Behavioral Therapy kubatsira kuchinja pfungwa nemaitiro ekurara
• Mishonga senge prazosin kana mamwe antidepressants kana kurapa kusina kukwana
• Kurapa kwezvirwere zviripo senge PTSD, kunetseka, kana kuora mwoyo
• Kuwedzera hutano hwekutanga kugadzira mamiriro akanaka ekurara
• Nzira dzekudzora kushushikana senge kudzidziswa kwekuzorora kana kufungisisa

Image Rehearsal Therapy kazhinji ndiyo kurapa kutanga vanachiremba vanokurudzira nekuti yakagadzirirwa maroto uye ine rutsigiro rwakasimba rwekutsvagisa. Uchaita nebasa ne therapist kunyora kurota kwako, wobva wagadzira vhezheni itsva, isina kutya uye woita kuti uione panguva yauri kumuka.

Kana uri kutora mishonga inogona kunge ichiita kuti uve nemaroto, chiremba wako anogona kuchinja huwandu hwemishonga kana kukusiya kune imwe mishonga. Dzimwe nguva kurapa chirwere chekurara senge sleep apnea kunogona kuderedza huwandu hwe maroto.

Nzira yekutonga sei nightmare disorder kumba?

Kunyangwe kurapwa kwenyanzvi kuchikosha kune nightmare disorder, kune zvinhu zvakawanda zvaunogona kuita kumba kuti ubatsire kupora kwako uye kuvandudza hupenyu hwako hwekutanga. Aya mazano anoshanda zvakanaka kana akabatana nekurapa kwenyanzvi.

Heano mazano ekutonga kumba:

• Chengeta nguva yakatarwa yekurara, uchienda kunorara uye uchimuka panguva imwe chete zuva nezuva
• Gadzira tsika yekurara inozorodza senge kuverenga, kutambanudza zvinyoro nyoro, kana kuteerera mimhanzi yakapfava
• Ita kuti imba yako ive inotonhorera, iri rima, uye yakanyarara kuti uve nemamiriro akanaka ekurara
• Dzivisa caffeine, doro, uye zvokudya zvakawanda mukati memaawa 3-4 ekurara
• Dzidzira nzira dzekuzorora senge kufema kwakadzika kana progressive muscle relaxation
• Chengeta bhuku re kurota kuti utevere maitiro nezvinokonzera
• Ita zvemitambo nguva dzose, asi kwete mukati memaawa 3 ekurara
• Deredza nguva yekushandisa skrini kweinenge awa usati warara

Kana uchimuka kubva pakurota kwakaipa, edza kugara wakadzikama uye uzviyeuchidze kuti uri kuchengetedzeka. Vamwe vanhu vanoona zviri nyore kumuka kwenguva pfupi, kuita basa rakanaka senge kuverenga, wobva wadzokera kunorara kana vanonzwa vakasununguka.

Kutonga kushushikana panguva yauri kumuka kunogona kuderedza huwandu hwe maroto. Izvi zvinogona kusanganisira kurovedza muviri nguva dzose, kupedza nguva nevanhu vanokutsigira, kana kudzidzira nzira dzekufungisisa dzinoita kuti uongorore manzwiro akaoma.

Nightmare disorder inogona kudzivirirwa sei?

Kunyangwe usingagoni kugara uchivhara nightmare disorder, kunyanya kana yakabatana ne trauma kana magariro, kune matanho aunogona kutora kuderedza njodzi yako uye kudzivirira hutano hwako hwekutanga. Kudzivirira kunotarisa pakuchengeta tsika dzakanaka dzekurara uye kutonga kushushikana zvakakwana.

Nzira huru dzekudzivirira dzinosanganisira:

• Kuchengeta nguva yakatarwa yekurara nekumuka, kunyange pakupera kwevhiki
• Gadzira tsika yekurara inozorodza inoratidza muviri wako kuti nguva yekurara yasvika
• Kutonga kushushikana kuburikidza nekurovedza muviri nguva dzose, nzira dzekuzorora, kana kurapwa
• Kuderedza doro uye kudzivisa zvinodhaka zvinofadza
• Kugadzirisa matambudziko ehutano hwepfungwa senge kunetseka kana kuora mwoyo pakutanga
• Kuva nechokwadi nezve mishonga inogona kukanganisa kurara kwako
• Kutsvaga rubatsiro nekukurumidza mushure mezviitiko zvinotyisa

Kana wakambowana nightmare disorder usati wapora, kuziva zvinokonzera zvako kunogona kubatsira kudzivirira kudzokazve. Izvi zvinogona kureva kutonga kushushikana zvakanyanya panguva dzakaoma kana kuchengeta tsika yako yekurara kunyangwe hupenyu hwava nebasa.

Kudzidzisa vana tsika dzakanaka dzekurara uye kuvabatsira kuongorora kutya nekunetseka kunogona kuderedza njodzi yavo yekuwana nightmare disorder gare gare muhupenyu.

Unofanira kugadzirira sei kuenda kuchiremba?

Kugadzirira kuenda kuchiremba kunogona kukubatsira kuti uwane zvakawanda kubva pakushanya kwako uye kuve nechokwadi chekuti chiremba wako ane ruzivo rwakakwana rwekukubatsira. Kutora nguva yekuronga pfungwa dzako uye kuunganidza ruzivo rwakakosha usati waenda kunachiremba kunoita kuti kukurukura ive yakabudirira.

Usati waenda kuchiremba, funga kuita zvinotevera:

• Chengeta diary yekurara kwevhiki 1-2, uchinyora nguva yemarota uye manzwiro ako
• Nyora zvakadzama nezve maroto ako, kusanganisira zvinhu zvakajairika kana zvinokonzera
• Rondedzera mishonga yese, zvinowedzerwa, uye mishonga yekutengesa yaunotora
• Cherechedza chero zviitiko zvinotyisa zvichiitika, shanduko dzehupenyu, kana zviitiko zvinotyisa
• Tevedzera caffeine uye doro raunotora uye nguva yaunodya
• Gadzira mibvunzo nezve nzira dzekurapa uye zvaunofanira kutarisira
• Uya neruzivo nezve nhoroondo yemhuri yematambudziko ekurara kana hutano hwepfungwa

Panguva yekushanya, taura zvakakwana nezve maitiro maroto ari kukanganisa hupenyu hwako hwezuva nezuva, basa, uye hukama. Chiremba wako anoda ruzivo urwu kunzwisisa kukomba kwechirwere chako uye kukurudzira kurapwa kwakakodzera.

Usazengurire kubvunza mibvunzo nezve chero chinhu chausinganzwisisi. Izvi zvinogona kusanganisira mibvunzo nezve zvinokonzera, nzira dzekurapa, kuti kurapa kunotora nguva yakareba sei, kana zvaunogona kuita kumba kuti uzvibatsire.

Chii chinonyanya kukosha nezve nightmare disorder?

Nightmare disorder chirwere chekurapa chinogona kukanganisa kurara kwako uye hupenyu hwako hwezuva nezuva, asi chinorapikawo zvikuru nenhamba yakakodzera. Haufaniri kutambura nemaroto akawanda kana kuagamuchira sechikamu chehupenyu hwako.

Chinhu chakakosha chokuyeuka ndechekuti kurapa kwakakosha kuripo, uye vanhu vazhinji vanoona kuvandudzika kukuru pavanoshanda nevanachiremba kuti vagadzirise nightmare disorder yavo. Kunyangwe kuburikidza nekurapa, kuchinja mararamiro, kana mishonga, zororo rinogoneka.

Kana uri kuona maroto akawanda anokanganisa kurara kwako kana kukanganisa maitiro ako panguva yauri kumuka, kutsvaga rubatsiro rweunyanzvi nhanho yakachenjera uye yakakosha. Nekurapa kwakakodzera uye rutsigiro, unogona kudzoka kurara kwakanaka uye kumuka uchinzwa wakasununguka pane kutya.

Mibvunzo inowanzo bvunzwa nezve nightmare disorder

Vana vanogona kuva ne nightmare disorder here?

Hungu, vana vanogona kuva ne nightmare disorder, kunyangwe zviri zvakajairika muvakuru. Vana kazhinji vane maroto akawanda kupfuura vakuru zvakasikwa, asi nightmare disorder muvana inosanganisira maroto akawanda, anokunetsa anokanganisa kurara uye kushanda kwezuva nezuva. Kana mwana wako ari kuona maroto akawanda anokonzera kutya nguva yekurara kana kukanganisa maitiro avo panguva yavari kumuka, zvinokosha kutaura nachiremba wavo.

Nightmare disorder yakafanana ne night terrors here?

Kwete, nightmare disorder ne night terrors zvirwere zvakasiyana. Maroto anoitika panguva ye REM kurara uye kazhinji unoyeuka zvakajeka paunenge wamuka. Night terrors inoitika panguva yekurara kwakadzika kwe REM, uye vanhu kazhinji havaayeuke. Ne night terrors, ungasheedzera kana kuzunza asi uchirara, nepo maroto kazhinji achikukwevera zvachose.

Kurapa kwe nightmare disorder kunotora nguva yakareba sei?

Nguva yekurapa inosiyana zvichienderana nezvinokonzera uye kurapa kunoshanda kwauri. Vamwe vanhu vanoona kuvandudzika mukati memavhiki mashoma ekutanga Image Rehearsal Therapy, nepo vamwe vangada mwedzi yakati wandei yekurapa. Kana mishonga ikabatana, zvinogona kutora mavhiki 4-6 kuti uone migumisiro yayo yakazara. Chiremba wako acashanda newe kuti agadzirise chirongwa chekurapa zvichienderana nekuvandudzika kwako.

Zvokudya zvimwe zvinogona kukonzera maroto here?

Kunyangwe pasina humbowo hwesainzi hunoratidza kuti zvokudya zvakati wandei zvinokonzera maroto zvakananga, kudya zvokudya zvakawanda kana zvinonhuwira pedyo nenguva yekurara kunogona kukanganisa kurara kwako uye zvinogona kuita kuti uve nezviroto zvakasimba. Kurara kwakanganiswa kubva pakusagadzikana kwemudumbu kunogona kukugadzira kuti uyeuke maroto anokunetsa. Kazhinji zviri nani kudzivisa zvokudya zvakawanda mukati memaawa 3-4 ekurara.

Nightmare disorder ichapera here yoga?

Nightmare disorder dzimwe nguva inogona kuvandudzika yoga, kunyanya kana yakakonzerwa nechiitiko chakakosha chinotyisa chinogadziriswa nekufamba kwenguva. Nekudaro, nightmare disorder isingaperi kazhinji haipere yoga kurapwa uye kazhinji inowedzera kana isina kurapwa. Mashoko akanaka ndeawo kuti kurapa kunobatsira kwazvo, saka hapana chikonzero chekumirira uye kutarisira kuti ichapera yoga rubatsiro ruripo.