Ukuhlupheka Ngokukhathazeka Okubanzi Yikuphi? Izimpawu, Izimbangela, & Ukwelashwa

Ukuhlupheka Ngokukhathazeka Okubanzi (GAD) kuyisimo sengqondo lapho uhlangana khona nokukhathazeka okuqhubekayo, okukhulu ngezimo nezehlakalo zansuku zonke. Ngokungafani nokukhathazeka okuvamile okuza nokwehla, i-GAD ihilela ukukhathazeka okuqhubekayo okubanzima ukulawula futhi kuphazamisa impilo yakho yansuku zonke. Lokhu kukhathazeka okukhulu kuvame ukugxila ezintweni ezifana nomsebenzi, impilo, umndeni, noma izimali, ngisho noma kunezizathu ezincane zokukhathazeka.

Awuwedwa uma ubhekene nalokhu. I-GAD ithonya izigidi zabantu emhlabeni wonke futhi ingenye yezifo zokukhathazeka ezivamile kakhulu. Izindaba ezinhle ukuthi iyakwelashwa kakhulu, futhi ngokusekelwa okufanele, ungafunda ukulawula izimpawu zakho ngokuphumelelayo.

Ziyini izimpawu zokuhlupheka Ngokukhathazeka Okubanzi?

Izimpawu ze-GAD zivele engqondweni yakho nasezimweni zomzimba wakho, zidala umjikelezo wokukhathazeka ongase ube nzima. Uphawu olukhulu ukukhathazeka okukhulu okuqhubeka okungenani izinyanga eziyisithupha futhi kubonakala kunzima ukulawula.

Nawa ama-symptom omoya nomqondo ongase uhlangane nawo:

• Ukukhathazeka okuqhubekayo ngezindawo eziningi zokuphila
• Ukubona kunzima ukulawula imicabango yokukhathazeka
• Ukuzizwa ungakhululekile noma ungaphumuli
• Ukubona kunzima ukugxila noma ingqondo ihlale ifile
• Ukucasuka noma ukuzizwa uthukuthele kalula
• Ukumesaba ukwenza isinqumo esingalungile
• Ukulindelwe inhlekelele noma izimo ezimbi kakhulu

Umkhaya wakho uphendula ekukhathazekeni okuqhubekayo, okungadala izimpawu zomzimba ezizizwa zingezange zibonakale futhi zikhathaze:

• Ukuqina kwemisipha, ikakhulukazi entanyeni, emagxalabeni, nasemaxakeni
• Ukukhathala noma ukuzizwa udiniwe kalula
• Izinkinga zokulala njengokunzima ukuwela ekuphumuleni noma ukuhlala ulele
• Izinhlungu zikhanda noma i-migraine
• Izinkinga zesisu, isicanucanu, noma izinkinga zokugaya ukudla
• Ukushushumbisa kwenhliziyo noma ukuphephetha
• Ukukhishwa isikhathi noma ukuthuthumela
• Ukuphefumula ngokunzima noma ukuzizwa sengathi awukwazi ukuthatha umoya ngokugcwele

Abanye abantu nabo baye baba nezimpawu ezingavamile ezingaba buhlungu kakhulu. Lezi zingafaka ukuqhayisa, ukushisa noma ukubanda okungazelelwe, ukuya njalo emathisini, noma ngisho nokuzizwa uhlukene nawe noma ezweni olikulo. Khumbula, isipiliyoni sabo bonke nge-GAD sihlukile, futhi awudingi ukuba nazo zonke izimpawu ukuze ube naleli simo.

Yini ebangela i-Generalized Anxiety Disorder?

I-GAD ithuthukiswa ngokuhlanganiswa kwezinto ezisebenza ndawonye, kunokuba kube nomsuka owodwa. Cabanga ngakho njengophawu lapho izithako eziningi zinikezela umphumela wokugcina.

I-genetics idlala indima ebalulekile ekubeni nethuba lokukhula kwe-GAD. Uma izifo zokukhathazeka zikhona emndenini wakho, ungase ube udlulisele i-genes ezenza ube nomuzwa omningi wokucindezeleka nokukhathazeka. Noma kunjalo, ukuba nomlando womndeni akusho ukuthi uzokhula nge-GAD.

Ikhemikhali yengqondo yakho ithonya amazinga okukhathazeka. I-GAD ibonakala ihilela ukungalingani kwe-neurotransmitters njenge-serotonin, i-GABA, ne-norepinephrine. Lezi zithunywa zekhemikhali zisiza ekulawuleni umoya nokukhathazeka, futhi lapho zingasebenzi kahle, ukukhathazeka okuqhubekayo kungakhula.

Izivivinyo zokuphila zibonisa indlela ingqondo yakho esabela ngayo ekucindezelekeni nasezingozini eziqondwa. Imicimbi ebuhlungu, ukucindezeleka okuqhubekayo, noma izivivinyo zobunzima bobuntwana zingakwenza ube nomuzwa omningi wokukhula nge-GAD kamuva ekuphileni. Ngisho nokucindezeleka okuhle, njengokushintsha okukhulu ekuphileni, ngezinye izikhathi kungaqalisa lesi simo kubantu abasengozini.

Isimo sakho sengqondo nezindlela zakho zokucabanga nazo zibalulekile. Uma ukhona ukuthi ungumuntu ophelele, unembehlelo ephansi yokungabaza, noma uqaphela ngokwemvelo izinkinga ezingase zenzeke, ungase ube nethuba elikhulu lokukhula nge-GAD. Lezi azizona izici zobuntu, kodwa yizindlela zokucabanga ezingase zikhuthaze ukukhathazeka okweqile.

Izimo zezokwelapha ngezinye izikhathi zingase ziqalise noma zenzima izimpawu ze-GAD. Ukuphazamiseka kwe-thyroid, izimo zenhliziyo, ukuncipha komzimba kwe-caffeine, noma imithi ethile ingase ibe nomthelela ezimpawu zokukhathazeka. Ukusetshenziswa kwezidakamizwa, kufaka phakathi utshwala noma izidakamizwa, kungase futhi kuhileleke ekukhuleni noma ekuqhubekeni kwe-GAD.

Nini kufanele ubona udokotela nge-Generalized Anxiety Disorder?

Kufanele ucabangele ukubona umhlinzeki wezempilo uma ukukhathazeka kwakho kuqala ukuphazamisa impilo yakho yansuku zonke nobuhlobo bakho. Uma uthola ukuthi ugwema imisebenzi, unengcindezi emsebenzini noma esikoleni, noma uzizwa ukhulu ngemicabango yokukhathazeka ehlala njalo, sekufanele ufune usizo.

Ungalindi kuze kube yilapho izimpawu zakho ziqala ukuba zimbi. Ukungenelela kwangaphambi kwesikhathi kuvame ukuletha imiphumela emihle futhi kungavimbela i-GAD ekubeni zimbi ngokuhamba kwesikhathi. Abantu abaningi bayazenza ukufuna usizo ngoba bacabanga ukuthi ukukhathazeka kwabo “kuvamile” noma ukuthi kufanele bakubhekele bodwa.

Funani ukunakekelwa kwezokwelapha ngokushesha uma unemicabango yokulimaza, uhlushwa ukuhlaselwa kokukhathazeka okungalawuleki, noma uma ukukhathazeka kwakho kuhambisana nezimpawu zomzimba ezinkulu njengokuhlunguluka kwesifuba noma ubunzima obukhulu bokuqeda umoya. Lezi zimo zidinga ukulinganiswa okusheshayo kwabachwepheshe.

Uma usebenzisa utshwala, izidakamizwa, noma ezinye izinto ukuze ubhekane nokukhathazeka kwakho, lesi yisizathu esibalulekile sokuthola ukwesekwa kwabachwepheshe. Ukwelapha ngokwakho kungenza izimpawu ze-GAD zibe zimbi ngokuhamba kwesikhathi futhi kudale izinkinga ezengeziwe zezempilo.

Ziyini izici ezingozi ze-Generalized Anxiety Disorder?

Izici eziningi zingakwandisa amathuba akho okukhula une-GAD, nakuba ukuba nezici ezingozi akusho ukuthi uzokuthola ngokuqinisekile lesi simo. Ukuqonda lokhu kungakusiza ubone ukuthi nini ungase ube sengozini kakhulu.

Umlando womndeni umelela enye yezici ezingozi ezinamandla. Uma abazali, abafowabo, noma abanye abantu abaseduze bomndeni benezinkinga zokukhathazeka, ingozi yakho iyanda kakhulu. Le ngxenye yezakhiwo zofuzo ivame ukuhlangana nokuziphatha okufundisiwe nezingqikithi zengcindezi yomndeni.

Ubulili buthinta ukuthuthukiswa kwe-GAD, ngabesifazane abaxilongwe kabili kunamadoda. Ukushintsha kwamahomoni ngesikhathi sokuya esikhathini, ukukhulelwa, nokugcina isikhathi kungase kuhlanganyele kule mehluko, nakuba izici zenhlalo namasiko cishe zidlalela indima futhi.

Izici ezihlobene nobudala zibonisa izindlela ezithakazelisayo. I-GAD ingathuthuka kunoma iyiphi iminyaka, kodwa ivame ukuqala ebuntwaneni, ebusheni, noma ekuqaleni kokukhula. Noma kunjalo, ingase iphume kamuva ekuphileni, ikakhulukazi ngezikhathi zengcindezi enkulu noma ukuguqulwa okukhulu kokuphila.

Izimo zakho zokuphila namava akho adala ingozi eyengeziwe. Ukuhlupheka okuqhubekayo emsebenzini, ubudlelwaneni, noma izinkinga zezezimali kungase kubangele i-GAD. Amava okulimala, kungakhathaliseki ukuthi asanda kwenzeka noma esuka ebuntwaneni, andisa ubuthakathaka. Ukushintsha okukhulu kokuphila, ngisho nalapho okuhle njengomshado noma ukukhushulwa emsebenzini, ngezinye izikhathi kungase kubangele ukuthuthukiswa kwe-GAD.

Ezinye izimo zempilo yengqondo zivame ukwenzeka kanye ne-GAD. Ukuba nokucindezeleka, ezinye izinkinga zokukhathazeka, noma izinkinga zokusebenzisa izidakamizwa kukwandisa ingozi yakho. Izimo zempilo ezingamahlalakhona, ikakhulukazi lezo ezihilela ubuhlungu noma ukukhubazeka, zingase futhi zihlanganyele ekuthuthukiseni i-GAD.

Izici zobuntu njengokuphelela, ukuba novalo olukhulu ekugxekweni, noma ukukhuluphala ekubekezeleleni ukungabaza kungakwenza ube sengozini kakhulu. Ukuba nobuntu oluqaphelayo noma olukhuluphala ukukhathazeka kusukela ebuntwaneni kuvame ukuphambili kokuthuthukiswa kwe-GAD.

Ziyini izinhlanganisela ezingase zenzeke ze-Generalized Anxiety Disorder?

Uma i-GAD ingalashwa, ingadala umphumela ohlasimulisayo othonya izindawo eziningi zokuphila kwakho. Ukuqonda lezi zinkinga ezingase zenzeke akusho ukuthi kufanele wesabise, kodwa kunalokho, kubalulekile ukugcizelela ukuthi ukufuna ukwelashwa kubaluleke kangakanani.

Impilo yakho yomzimba ingahle ihlupheke ngenxa yokukhathazeka okuqhubekayo. Isimo sokuhlala ukhathazekile sibeke ingcindezi ezimisweni zomzimba wakho, okungase kuholele ezinhlungwini zikhanda, ezinkingeni zokugaya ukudla, egazini eliphezulu, nesistimu yokuvimbela umzimba ebuthakathaka. Izinkinga zokulala ezivela ku-GAD zingakushiya uzizwa ukhathele futhi kwenze kube nzima emzimbeni wakho ukuphulukisa nokuphumula.

Izinkinga zempilo yengqondo zivame ukuvela kanye ne-GAD. Ukuhlunguluka kuyinto evamile kakhulu, kuthonya abantu abafika ku-60% abane-GAD ngesinye isikhathi. Ungase uphinde uthuthukise ezinye izifo zokukhathazeka, njengokukhathazeka okukhulu noma ukukhathazeka komphakathi. Ukukhathazeka okuqhubekayo kungakwenza uzizwe unethemba elincane noma uhlulekile.

Ubuhlobo bakho bungase bube buhlungu uma i-GAD ingalashwa. Ukukhathazeka okuqhubekayo kungakwenza ube nomhawu, unamathele, noma ugweme ukuba nomndeni nabangane. Ungase ufune ukuqinisekiswa okukhulu kubathandekayo noma ugweme izimo zomphakathi ngokuphelele, okuholela ekuzihlukaniseni nasekuzizweni wedwa.

Ukusebenza komsebenzi nokufunda kuvame ukwehla uma i-GAD ingalashwa. Ukukhuluphala ukugxila, ukwenza izinqumo, noma ukuphatha ingcindezi kungathinta ukukhiqiza kwakho nokuthuthukiswa komsebenzi. Abanye abantu abane-GAD enzima bangase baphuthuke emsebenzini njalo noma bagweme amathuba anzima.

Ukusetshenziswa kwezidakamizwa kuba yingozi lapho abantu bezama ukuzilasa izimpawu zabo zokukhathazeka. Utywala, izidakamizwa, noma ngisho nezinye izidakamizwa ezinconywe ngudokotela zingaba izindlela zokubhekana nezinkinga ezidala ezinye izinkinga futhi zenze izimpawu ze-GAD zibe zimbi ngokuhamba kwesikhathi.

Kwezinye izimo ezingavamile, i-GAD enzima engalashwanga ingase ihlanganyele ezinye izinkinga ezinzima njengokwesaba ukushiya ikhaya lakho, noma ukuhlunguluka okukhulu okuhambisana nemibono yokuzibulala. Lezi zimo zidinga ukungenelela kwesiphakamiso sobungcweti ngokushesha.

Kungenzeka kanjani ukuvimbela i-Generalized Anxiety Disorder?

Nakuba ungakwazi ukuvimba ngokuphelele i-GAD, ikakhulukazi uma unezingozi zezinto ezihlukahlukene, kunezinyathelo ezibalulekile ongazenza ukuze unciphise ingozi yakho futhi wakhe ukumelana nokukhathazeka. Cabanga ngalezi njengezimali empilweni yakho yengqondo ezakhokha amadividendi ngokuhamba kwesikhathi.

Ukukwakha amakhono okulawula ukucindezeleka kusenesikhathi kungenza umehluko omkhulu. Ukufunda izindlela ezempilo zokubhekana nokucindezeleka, njengokuphefumula okujulile, ukucamngca, noma umsebenzi womzimba ojwayelekile, kukunika amathuluzi okusingatha izinselele zokuphila ngaphambi kokuba zibe nzima kakhulu.

Ukugcina ubuhlobo obuqinile busebenza njengoba kuvikelwa ekukhathazekeni. Ukondla ubuhlobo nomndeni nabangane kunikeza ukwesekwa ngokomzwelo futhi kukusiza ekuqondeni okuhlangenwe nakho okucindezelayo. Unganqikazi ukufinyelela kwabanye uma uhamba ezimweni ezinzima.

Ukukhathalela impilo yakho yomzimba kusekela impilo yakho enhle yengqondo. Ukuzivocavoca okujwayelekile, ukulala okwanele, nokudla okulinganiselayo konke kuhlanganyela ekuleni ukumelana nokucindezeleka. Ukulinganisela ikhofi notshwala kungasiza futhi ukuvimbela izimpawu zokukhathazeka ekuthuthukiseni noma ekuwohlokeni.

Ukukhula izindlela zokucabanga ezempilo kunganciphisa ukuqabuleka kwakho ku-GAD. Ukufunda ukungabaza imicabango emibi, ukuqeqesha ukwamukela ukungabaza, nokugxila kulokho ongakulawula kunokungakwazi ukulawula kusiza ekwakheni ukumelana kwengqondo.

Uma unezingozi ze-GAD, cabanga ukusebenza nochwepheshe wezempilo yengqondo ngokuzithandela. Ukwelashwa kungakusiza ekuthuthukiseni amakhono okumelana nokusingatha noma yiziphi izinkinga ezingaphansi ngaphambi kokuba zithuthuke zibe yisifo sokuhlupheka ngokuphelele. Lokhu kubaluleke kakhulu uma unemlando womndeni wokukhathazeka noma uhlangane nokulimala.

I-Generalized Anxiety Disorder ihlonishwa kanjani?

Ukuxilongwa kwe-GAD kuhilela ukuhlolwa okuphelele ngumhlinzeki wezempilo oqeqeshwe kahle, ngokuvamile udokotela ophatha iziguli, uchwepheshe wezengqondo, noma i-psychologist. Ayikho i-test eyodwa ye-GAD, ngakho-ke umhlinzeki wakho uzosebenzisa izindlela eziningi ukuqonda izimpawu zakho nokukhipha ezinye izimo.

Imihlangano yakho cishe izoqala ngengxoxo eningiliziwe mayelana nezimpawu zakho, umlando wakho wezokwelapha, nokuthi ukukhathazeka kuchaphazela kanjani impilo yakho yansuku zonke. Lungela ukuchaza ukuthi ukukhathazeka kwakho kwaqala nini, yini ekuqalisa, nokuthi kuchaphazela kanjani umsebenzi wakho, ubuhlobo bakho, nokusebenza kwakho konke.

Umhlinzeki wakho wezempilo uzosebenzisa izindinganiso ezithile zokuxilonga ukuze aqinisekise ukuthi une-GAD. Ngokwemiyalelo yezokwelapha, kudingeka uhlushwe ukukhathazeka okukhulu ngezindawo eziningi zokuphila okungenani izinyanga eziyisithupha, uthole kunzima ukulawula ukukhathazeka, futhi ube nezimpawu ezintathu ezengeziwe ezifana nokungahlali phansi, ukukhathala, noma izinkinga zokuhlushwa.

Ukuhlolwa komzimba namaviki wezokwelapha kusiza ekukhipeni ezinye izimo ezingase zibangele izimpawu ezifana nokukhathazeka. Udokotela wakho angase ahlole umsebenzi we-thyroid yakho, i-rhythm yentliziyo, noma ezinye izici zezokwelapha ezingase zifake isandla ezimpawu zakho. Le nyathelo libalulekile ngoba ezinye izimo zezokwelapha zingafana nezifo zokukhathazeka.

Ukuhlolwa kwengqondo kungase kuhlanganise imibuzo ehlanganisiwe noma izikali zokulinganisa ezisiza ekuqondeni ubukhulu bezimpawu zakho zokukhathazeka. Lezi zinto zinikeza izindlela ezicacile zokulandelela izimpawu zakho nokubuka intuthuko yakho ngokuhamba kwesikhathi.

Umhlinzeki wakho uzophinde ahlole ezinye izimo zempilo yengqondo ezivame ukwenzeka nge-GAD, njengokucindezeleka noma ezinye izifo zokukhathazeka. Le ndlela ephelele iqinisekisa ukuthi uthola ukwelashwa okulungile kakhulu esimweni sakho esithile.

Iyini ukwelashwa kwe-Generalized Anxiety Disorder?

I-GAD liyaphatheka kakhulu, futhi abantu abaningi bayabona ukuthuthuka okukhulu ngokunakekelwa okufanele. Indlela ephumelela kakhulu ivame ukuhlanganisa ukwelashwa nokudla imithi, yize uhlelo lokwelapha oluthile luxhomeke ezidingweni zakho, okuthandayo, nobunzima bezimpawu.

Ukwelashwa, ikakhulukazi i-Cognitive Behavioral Therapy (CBT), kubhekwa njengendlela ehamba phambili yokwelapha i-GAD. I-CBT ikusiza ukuthi ubone futhi uguqule izindlela zokucabanga nokuziphatha okukhuthaza ukukhathazeka kwakho. Uzofunda amakhono asebenzayo okuphatha ukukhathazeka, ukulwa nemibono emibi, nokubhekana kancane kancane nezimo oziye wazigwema.

Ezinye izindlela zokwelapha eziphumelelayo zihlanganisa i-Acceptance and Commitment Therapy (ACT), esikusiza ukuthi uthuthukise ubuhlobo obuhlukile nemibono ekhathazayo, kanye nezindlela zokwelapha ezisekelwe ekuqapheleni okuzokufundisa ukuqaphela imicabango yakho ngaphandle kokubanjwa yiyo. Abanye abantu bayazuza ekwelapheni kwe-psychodynamic, okuhlola ukuthi okuhlangenwe nakho kwesikhathi esidlule kuwathinta kanjani ama-patterns okukhathazeka kwamanje.

Imithi inganika impumuzo enkulu ezimpawini ze-GAD. I-Selective Serotonin Reuptake Inhibitors (SSRIs) efana ne-sertraline noma i-escitalopram ivame ukuba yizindlela zokuqala zokwelapha ngoba ihlala ibekezeleleka kahle futhi iphumelela ekusetshenzisweni isikhathi eside. I-Serotonin-Norepinephrine Reuptake Inhibitors (SNRIs) efana ne-venlafaxine ingenye indlela evamile.

Ukuze uthole impumuzo ngokushesha phakathi nezinkathi ezikhathazayo kakhulu, udokotela wakho angase anikeze imithi yokulwa nokukhathazeka yesikhashana efana ne-benzodiazepines. Noma kunjalo, lezi zivame ukusetshenziswa kancane ngenxa yengozi yokuncika futhi ngokuvamile zihlanganiswa nezindlela zokwelapha zesikhathi eside.

Ezinye izindlela zokwelapha ezintsha zihlanganisa imithi ehlukile efana ne-pregabalin noma i-buspirone kubantu abangaphenduli kahle e-antidepressants ezivamile. Abanye abantu bayazuza ezindleleni ezihambisanayo ezifana ne-acupuncture, i-yoga, noma izithasiselo zezimila, yize lokhu kufanele kuxoxwe nodokotela wakho.

Inqubo yokwelapha ivame ukubandakanya ukuvakashela okuqhubekayo ukuqapha intuthuko yakho nokulungisa uhlelo lwakho lokwelapha njengoba kudingeka. Abantu abaningi baqala ukubona ukuthuthuka ezinyangeni ezimbalwa kuya ezinyangeni ezimbalwa ngemuva kokuqala ukwelashwa, nakuba izinzuzo ezigcwele zingase zithathe isikhathi eside ukuze zithuthuke.

Ukuzinakekela ekhaya ngesikhathi sokuhlupheka yi-Generalized Anxiety Disorder?

Amasu okuzinakekela angawengeza kakhulu ukwelashwa kwakho kochwepheshe futhi akusize uphathe izimpawu ze-GAD usuku nosuku. Lezi zindlela zisebenza kangcono uma zisetshenziswa njalo, hhayi kuphela ngezikhathi zokukhathazeka.

Ukuqamba uhlelo lwansuku zonke oluzinzile kungakunika isimo nesibikezelo esisiza ekunciphiseni ukukhathazeka. Zama ukuvuka uhambe ulele ngezikhathi ezifanayo nsuku zonke, uhlele ukudla okuvamile, futhi wakhe isikhathi semisebenzi oyithandayo. Ukuba nohlelo kunika ingqondo yakho into eqinile ongayigxila kuyo kunokukhathazeka okungabonakali.

Zama amasu okuphumula ongawasebenzisa noma nini lapho ukukhathazeka kuqala ukwakha. Ukuphefumula okujulile, ukuphumula kwemisipha okuqhubekayo, noma izithombe eziqondiswayo kungakusiza ukuzola uhlelo lwakho lwezinzwa. Ngisho nemizuzu emihlanu yokuphefumula okugxile ingenza umehluko obalulekile endleleni ozizwa ngayo.

Ukuzivocavoca okuvamile kuyinsimbi enamandla kunazo zonke yokulawula ukukhathazeka. Ukuzivocavoca kukhipha amakhemikhali emvelo okuthuthukisa isimo sengqondo futhi kusiza ekushiseni ama-hormone wokucindezeleka. Awudingi ukuzivocavoca okunzima; ngisho nokuhamba imizuzu engama-20 kungakusiza ukunciphisa izimpawu zokukhathazeka nokuthuthukisa isimo sakho sengqondo ngokujwayelekile.

Qinisekisa ukuthi awunayo ikhofi, utshwala, ne-nicotine, njengoba lezi zinto zingenza izimpawu zokukhathazeka zibe zimbi. Ikofi ingandisa ukukhathazeka futhi iphazamise ukulala, kuyilapho utshwala lungakunika impumuzo yesikhashana kodwa ngokuvamile lwenza ukukhathazeka kube sibi njengoba luqeda.

Dala imingcele ekutholeni izindaba nasekukusebenziseni izingosi zokuxhumana nabantu, ikakhulu uma izehlakalo zamanje noma okuqukethwe kwe-inthanethi kuqalisa ukukhathazeka kwakho. Cabanga ukubekela isikhathi esithile sokuhlola izindaba noma izingosi zokuxhumana nabantu kunokuba uqhubeke uqhubeka uskrola usuku lonke.

Gcina idayari yokukhathazeka lapho ubhala khona imicabango yakho ekhathazayo bese uyilwa ngamaphuzu abaluleke kakhulu. Lo msebenzi ukusiza ukuqaphela izindlela zokucabanga kwakho futhi uthuthukise izindlela ezithembakele zokubheka izimo.

Beka phambili ukuhlanza kahle kokulala ngokudala umkhuba wokulala ozolile, ugcine igumbi lakho lokulala lipholile futhi limnyama, futhi ugweme izikrini ngaphambi kokulala. Ukulala okuhle kubalulekile ekuqondiseni ukukhathazeka nokugcina ibhalansi yomzwelo.

Kufanele ulungiselele kanjani i-aphoyintimenti yakho nodokotela?

Ukulungiselela i-aphoyintimenti yakho kungakusiza ukuba wenze okuningi ngesikhathi sakho nomhlinzeki wakho wezinsizakalo zezempilo futhi kuqinisekise ukuthi uthola ukwesekwa okudingayo. Ukufika ulungile kubonisa ukuthi uthatha impilo yakho yengqondo ngokungathi sína futhi ufuna ukuba yingxenye ephambili ekunakekelweni kwakho.

Gcina idayari yezimpawu okungenani isonto ngaphambi kwe-aphoyintimenti yakho. Bhala phansi ukuthi uzizwa nini ukukhathazeka, yini engase ikuqalise, ukukhathazeka kwakhe kwakunzima kangakanani, kanye nezimpawu zomzimba ozizwayo. Lolu lwazi lusisiza udokotela wakho ukuqonda izindlela ezimpawu zakho.

Yenza uhlu lwawo wonke amaphilisi, izithasiselo, kanye nezinongo zomzimba ozithatha njengamanje, kufaka phakathi imithamo. Ezinye izinto zingase zisebenzisane namaphilisi okukhathazeka noma zifake izimpawu zokukhathazeka, ngakho udokotela wakho udinga isithombe esiphelele salezo zinto ozifaka emzimbeni wakho.

Lungiselela uhlu lwemibuzo ofuna ukuyibuza udokotela wakho. Cabanga ngemibuzo enjengale: Yiziphi izinketho zokwelashwa ezitholakalayo? Yiziphi izingozi ezingaba khona zamaphilisi? Kungathatha isikhathi esingakanani ukubona ukuthuthuka? Kufanele ngigweme imisebenzi ethile noma izinto?

Bhala umlando wakho wezokwelapha, kuhlanganise noma iyiphi impilo yengqondo yokwelashwa kwangaphambili, imicimbi ebalulekile yokuphila, noma umlando womndeni wokukhathazeka noma ukucindezeleka. Ulwazi lwalolu hlobo lomlando lusiza udokotela wakho ukuthi aqonde izici zakho ezingozi nokuthi yikuphi ukwelashwa okuzokusebenza kangcono kuwe.

Cabanga ngokuletha umngane othembekile noma ilungu lomndeni ekuqokweni kwakho uma uzizwa ukhululekile ukwenza kanjalo. Bangakunika ukwesekwa, bakusize ukukhumbula ulwazi olubalulekile, futhi banikeze umbono wabo wokuthi izimpawu zakho zithinta kanjani impilo yakho yansuku zonke.

Cabanga ngezinhloso zakho zokwelashwa kanye nezintandokazi zakho ngaphambi kokubonisana. Ingabe ukhetha ukuqala ngokuhlinzwa, imithi, noma kokubili? Ingabe kukhona ukukhathazeka okuthile mayelana nokuphathwa okuthile ofuna ukukuxoxa? Ukucaca ngezintandokazi zakho kusiza ukuqondisa ingxoxo.

Iyini into ebalulekile mayelana ne-Generalized Anxiety Disorder?

Into ebaluleke kakhulu okumele uyiqonde nge-GAD ukuthi iyisimo sezempilo sangempela, esingaphathwa esithinta izigidi zabantu. Awunamandla, awaphukile, noma awunacala ngokukhathazeka okuqhubekayo okubukeka kungaphezu kokulawula. I-GAD ithuthukiswa kusuka ekuxubeni okuyinkimbinkimbi kwezinto zofuzo, zezinto eziphilayo, nezimo ezingaphandle kokulawula kwakho.

Ukubuyiselwa e-GAD kunokwenzeka ngokuphelele ngokwelashwa okulungile nokwesekwa. Abantu abaningi babona ukuthuthuka okukhulu ezimpawu zabo ngokunakekelwa okufanele, kungaba yikho ukwelashwa, imithi, noma ukuxuba kokubili. Ikhona into ebalulekile ukufumana indlela yokwelashwa esebenza kangcono esimweni sakho esithile nokuhlala nayo isikhathi eside ngokwanele ukubona imiphumela.

Awudingi ukubhekana ne-GAD wedwa. Ochwepheshe bezempilo yengqondo, abangane abasekelayo nomndeni, ngisho namaqembu e-inthanethi angakunika ukuqonda nokukhuthazwa okudingayo ohambweni lwakho lokuphulukisa. Ukufuna usizo kuyisibonakaliso samandla, hhayi ubuthakathaka.

Khumbula ukuthi ukuphatha i-GAD kuvame ukuba yinqubo kunokuba yilokho okulungiswayo ngokushesha. Ezinye izinsuku ziyoba ngcono kunezinye, futhi lokho kuyinto evamile. Ngokubekezela, ukuzizwela, kanye nokwesekwa okufanele, ungafunda ukuphatha ukukhathazeka kwakho ngokuphumelelayo futhi ubuyisele impilo yakho ekukhathazekeni okuqhubekayo.

Imibuzo evame ukubuzwa mayelana ne-Generalized Anxiety Disorder

Ingabe i-GAD ingaphela yodwa ngaphandle kokwelashwa?

Nakuba izimpawu ze-GAD zingase ziguquguquke ngokuhamba kwesikhathi, le simo asipheli ngokuphelele ngaphandle kokwelashwa. Abanye abantu bangase babe nezinsuku lapho ukukhathazeka kwabo kuzwakala kuphatheka kalula, kodwa i-GAD ivame ukuqhubeka futhi ingaba sibi ngesikhathi sezehlakalo ezinzima ekuphileni. Ukwelashwa kochwepheshe kuwathuthukisa kakhulu amathuba okuphulukisa isikhathi eside futhi kusiza ukuvimbela lesi simo ekuthinteleni impilo yakho. Ukungenelela kwangaphambi kwesikhathi kuvame ukuletha imiphumela emihle futhi kungavimbela i-GAD ekuthuthukiseni ukukhathazeka okukhulu noma ukucindezeleka.

Kuthatha isikhathi esingakanani ukwelashwa kwe-GAD ukusebenza?

Abantu abaningi baqala ukubona ukuthuthuka okuthile phakathi kwamasonto angu-4-6 ngokuqala ukwelashwa, nakuba izinguquko ezinkulu zivame ukuthatha izinyanga ezingu-3-6 noma ngaphezulu. Ukwelashwa kuvame ukubonisa intuthuko eyandelayo ngezinyanga eziningi njengoba ufunda futhi usebenzise amakhono amasha okumelana. Imithi ingase inikeze impumuzo ethile phakathi kwamasonto ambalwa, kodwa izinzuzo ezigcwele zivame ukuthatha amasonto angu-8-12 ukuze zithuthuke. Wonke umuntu uyaphendula ngokuhlukile ekwelashweni, ngakho-ke isikhathi sakho singase sibe mfushane noma sibe de. Okubalulekile ukuhlala uzinzile ngohlelo lwakho lokwelashwa nokugcina ukuxhumana okuvamile nodokotela wakho mayelana nokuqhubeka kwakho.

Ingabe ngizodinga ukuthatha imithi ye-GAD phakade?

Akumele kube njalo. Abantu abaningi abane-GAD bangagcina beqeda noma beyeka ukusebenzisa imithi, ikakhulukazi uma sebefundile amasu okuqondana kahle ngokwelashwa. Umhlinzeki wakho wezinsizakalo zezempilo uzosebenza nawe ukuze anqume uhlelo oluhle lokuphila isikhathi eside olusekelwe endleleni oqaphela ngayo ukwelashwa, ubunzima bezimpawu, kanye nezifiso zakho siqu. Abanye abantu bayazuza ngokuhlala bethatha imithi isikhathi eside ukuze bagcine ukuzinza, kanti abanye baphatha kahle izimpawu zabo ngokwelashwa kanye nokushintsha indlela yokuphila kuphela. Noma yikuphi ukushintsha kwemithi kumele kwenziwe kancane kancane ngaphansi kokunakekelwa kwezokwelapha.

Ingabe ukushintsha indlela yokuphila kuphela kungawelapha kahle u-GAD?

Nakuba ukushintsha indlela yokuphila njengokujima njalo, ukuphatha ukucindezeleka, kanye nezenzo ezinhle zokulala kuwusizo kakhulu ku-GAD, ngokuvamile kuyasebenza kakhulu uma kuhlanganiswe nokwelashwa kochwepheshe. Emacaleni amancane e-GAD, ukuguqulwa kwendlela yokuphila kungase kunikeze impumuzo enkulu, kodwa i-GAD ephakathi nendawo kuya ebukhali ngokuvamile idinga ukwelashwa noma imithi ukuze kube khona ukuthuthuka okuhle. Cabanga ngokushintsha indlela yokuphila njengabadlali ababalulekile abasekelayo eqenjini lakho lokwelapha kunokuba yisixazululo sonke. Ngokuqinisekile bangasiza ekuqedeni ubunzima bezimpawu nokuthuthukisa impilo yakho yonke ngesikhathi senqubo yakho yokutakula.

Ingabe kuyinto evamile ukuzizwa kubi uma ngiqala ukwelashwa kwe-GAD?

Yebo, kuyinto evamile ukuhlangabezana nokubi kwezimpawu noma imiphumela emibi uma uqala ukwelashwa kwe-GAD. Lokhu kukhuphuka okwesikhashana kokukhathazeka ngokuvamile kwenzeka ngoba ubhekene nemibono nemizwa enzima kunokuba uyigweme, noma ngoba umzimba wakho uqondana nemithi emisha. Lezi zinselele zokuqala ngokuvamile ziyathuthuka phakathi kwamasonto ambalwa njengoba uqondana nokwelashwa. Kubalulekile ukuxhumana nomhlinzeki wakho wezinsizakalo zezempilo mayelana nanoma yiziphi izimpawu ezikhathazayo futhi ungayeki ukwelashwa ngokuzumayo. Abantu abaningi bathola ukuthi ukudlula kuleli qophelo lokuqala lokulungiswa kuholela ekuthuthukeni okukhulu kwesikhathi eside.