Kuru >> Dzidzo Yehutano >> Maitiro ekuti uwane kamwe kamwe spike mukushushikana pasi pesimba

Maitiro ekuti uwane kamwe kamwe spike mukushushikana pasi pesimba

Dzidzo yehutano

Kunyangwe iwe uchigara ne kusagadzikana kusagadzikana kana ndawana iyo zviitiko zve2020 kukanganisa manzwiro ako, kugadzirisa hutano hwako hwepfungwa kwakanyanya kukosha kupfuura nakare kose. Kuona kamwe kamwe spike mukushushikana inyaya yakajairika-iyo iri kusangana nevanhu vazhinji uye vazhinji.

Tonya Crombie , Ph.D., munyori we Rega Kunetseka Nezve Mwana Wako Anonetsekana , inonongedzera kuongororo yakaburitswa ne American Psychiatric Association izvo zvinoratidza kuti 62% yevaAmerica vanonzwa kunetsekana kupfuura zvavaiita panguva ino gore rapfuura. Izvi zvinoratidza kuwedzera kwakakura pamusoro pekuvhotwa kweAPA mumakore matatu apfuura, umo huwandu hwakatangira pakati pe32% ne39%.

Paunofunga nezvekushushikana kwakakosha kunounzwa nedenda repasi rose, kusagadzikana kwezvehupfumi, kusagadzikana kwevanhu, kusagadzikana kwezvematongerwo enyika, uye sarudzo yemutungamiri wenyika yakakwikwidza, Crombie anoti, zvinonzwisisika kuti sei vanhu vazhinji vachinzwa kushushikana kupfuura nakare kose.

Pano, dzidza izvo zvinokonzeresa kamwe kamwe kushushikana, uye zvingaitwe sei.

Chii chinokonzeresa kutanga kwekufunganya?

Kungoerekana kushushikana kwekuzvidya mwoyo kunogona kukonzerwa nezvakawanda zvezvinhu-kubva pachiitiko chikuru, sekufa mumhuri, kusvika kuzvinonetsa zvezuva nezuva, zvakaita sebasa kana bhajeti zvinonetsa - asi dzimwe nguva zvinogona kukonzerwa nekuita kunge kusiri kana zvachose kana nyaya isu hatizive.

Uropi hwedu hwakagadzirirwa kuongorora njodzi uye kutiudza kana zviratidzo izvi zvaonekwa, anodaro Karin Kassab, MA, chiremba wepfungwa uye CEO we Chiedza Counselling Center . Kunyangwe ichigona kunzwa senge dzimwe nguva, kushushikana hakusi muvengi wako. Iyo uropi hwako huri kuedza kukuchengetedza iwe. Funga nezve kushushikana kwako seyese system yekuchengetedza iyo ingori inongo nyanyisa.

Kungoerekana kutya kwekutya uye kutya kunowanzo kukonzerwa nechimwe chinokonzera kushungurudzika. Inogona kunge iri hurukuro kana nzvimbo kana hwema hunokonzeresa kushushikana, anodaro Silvi Saxena, MSW, LSW, chiremba ane rezinesi ku Kusarudza Therapy . Zvinogona kuve mhedzisiro yekutarisa pfungwa pane chimwe chinhu chiri kunetsa uye kunetsa, chimwe chinhu chisina mhinduro kana kunetseka nezveakanyanya kesi zviitiko. Zviitiko zvakakura zvehupenyu zvinogona kukonzeresa kurwisa kwekushushikana uye zvinogona kuve nyore kupinda muchimiro chekufunga zvisina kunaka, izvo zvinowedzera kushushikana. Nekuda kweizvozvo, zvakakosha kuyedza kunzwisisa zvaunokanganisa, kuti uwane nzira dzekuzvibata.

Mumwe munhu anogona kungoerekana ave nekushushikana here?

Nehurombo, kushushikana kunogona kukanganisa chero munhu chero nguva, uye kazhinji kazhinji kuitika kamwe kamwe kunogona kuvhiringidza. Kushungurudzika kusagadzikana ndeimwe yeiyo zvinonyanya kutaurwa nezvehutano hwepfungwa , Kassab anotsanangura. Muchokwadi, 1 muvanhu vana vanosangana nedambudziko rekushushikana pane imwe nguva mukati mehupenyu hwavo.

Izvo zvakakosha kuti uzive kuti kushushikana kunogona kuuya nekuenda kamwe kamwe, kunyanya kana kwakabatana nechiitiko chakaoma kana mamiriro. Kungoerekana kushushikana kwekuzvidya mwoyo kunogona kuitika kana chimwe chinhu chakanyanya kunetsa chichiitika zvisingatarisirwi, kana kana paine kurwadziwa mumuviri mumuviri, kushushikana mumuviri, kwemamwe marudzi ekunetseka kwakanyanya kwepfungwa, Saxena anodaro.

Zvichakadaro, chiremba wepfungwa Jared Heathman , MD, inotsanangura kuti nepo kufunganya kuchikonzerwa nezvimwe zvinonetsa, zvinogona zvakare kusarongeka uye kuodza moyo zvakaenzana. Chero nzira, pane zvinhu zvaunogona kuita kudzora kushushikana kana kutya kwekutyisa painotanga.

Inobvumirwa chiremba wezvepfungwa Aaron Weiner , Ph.D., inoti, Kushushikana kwepiki ndiko kuita kweiyo muviri 'kurwa-kana-kubhururuka' system, iko kwakaomesesa muviri kuita apo patinofunga isu tiri munjodzi neimwe nzira. Nekuda kweizvozvo, tinogona kutarisira zvimwe zvinotevera zviratidzo zvekuvhunduka kurwisa :

Kupomba kwemoyo kana kurova kwemwoyo
Kuva kupisa kana kuita dzungu
Kudikitira zvisina tsananguro
Kufema kwekufema
Kudedera kana kubvunda
Kunzwa sekunge iwe unoshaiwa kutonga kwechiitiko

Ndingaite sei kuti ndidzikise kushushikana kwangu nekukurumidza?

Mishonga isarudzo yekushushikana kwenguva refu . Asi, havasi vanogara vachigadzirisa ipapo ipapo. Anti-kunetseka mishonga, yakadai Ativan , Klonopin , kana Xanax , inogona kushanda nekukurumidza — mukati memaminetsi kana maawa. Mishonga yekudzvinyirira, dzimwe nguva inoshandiswa kurapa kunetseka, inogona kutora mavhiki mashoma kuti ibudirire zvakanyanya. Sekutsanangura kunoita Heathman, Mishonga inogona kutora nguva yakareba kuti ishande semushonga unofanirwa kumedzwa, kugayiwa, kunyudzwa, wozoendeswa muropa.

Kana iwe uri kusangana nekushushikana kekutanga kana iwe uine spike isingatarisirwi yekuzvidya mwoyo, kune humwe hunyanzvi hwaungashandise munguva yekubatsira nezviratidzo zvako zviri kukura. Kamwe kamwe kushushikana kwekutanga kunodzorwa nehunyanzvi hwekuzorora, Heathman anodaro, anogona kushanda ipapo mushure mekushandirwa. Dzimwe nzira dzekudzikisira dzinosanganisira:

Kufema kwakadzika: Kufema kwakadzika kunoshanda zvakanyanya sezvo kuchizorodza hutongi hwehutongi hwekutonga, anotsanangura Saxena. Pane zvakawanda zvekuzorora nzira dzekufema zvakadzama . Kutanga nekufemera mukati memhino dzako, uye kuyedza kuzadza dumbu rako nemhepo. Wobva waburitsa muromo wako, uye dzokorora katatu kana kagumi.
Kufungisisa: Kungwarira-kuyeuka kuti mamiriro ekuzvidya mwoyo ndeechinguvana uye achapfuura. Enda kunzvimbo inokutendera kuti ushandise pfungwa dzako dzese, izvi zvinobatsira kudzikisa zviratidzo zvekushushikana, anodaro Saxena. Kune akawanda maitiro ekufunga izvo zvinogona kubatsira kushushikana kubva pakuteerera kune zvakatungamirwa zvakarekodwa kumara yemandala uchitarisa panguva iripo.
Kufambira mberi kwemhasuru kuzorora: Paunenge uchinzwa kunetseka, zvingangoita kuti mhasuru dzako dzisimbe. Iyi nzira inosanganisira kusimbisa dzimwe mhasuru paunenge uchifemera mukati, wozovazorodza paunenge uchifema kuti ubvise kunetseka.
Maonero ekuona. Shandisa fungidziro yako kukurudzira kudzikama. Sarudza chifananidzo chinoita kuti unzwe kugadzikana, semubhedha wako unodziya, kana gungwa. Wobva wazvifananidza kana kushushikana kukabata.
Biofeedback kudzidziswa: Izvi zvinowanzo sanganisira kupfeka mudziyo kuti vaviri vaviri neapp. Inoona kana kufema kwako kana kurova kwemoyo kuchirova, uye ichipa maitiro ekufema kuti ubatsire kudzikamisa kudzikira kumazinga akajairwa.
Kuteerera kumimhanzi: Kumwe kutsvagurudza kwakawana kuti kuteerera mimhanzi kunogona kudzikisa cortisol (aka iyo yekumanikidza mahormone) mazinga.
Exercise: Kassab anotsanangura kuti kugara uchirovedza muviri zvine mwero kunogonesa chishandiso chishoma chishandiso. Zvinoreva, kurovedza muviri nekukurumidza kunogona kudzora kushushikana kwekunetseka.

Aya mahunyanzvi ese anoshanda nekushandura pfungwa dzako dzehuropi, kuitira kuti zviratidzo zvekushushikana zvipfuure. Imwe yekiyi dzekudzikamisa kushushikana iri kuzivawo kuti nei uye nei zviri kuitika. Kana iwe uchikwanisa kuona kuti iri kurova, Saxena anotsanangura, ipapo iwe unogona kuzvinetsa pachako kuti ushandise iyo imwecheteyo patani yekufunga kuti unzwisise kuti iko kupfuura kwekunzwa.

Chii chinotevera?

Chero ani zvake anogona kunzwa kunetseka dzimwe nguva uye zvakatonyanya kukosha kuti uzive kunzwa kunetseka hazviiti zvinoreva kuti chimwe chinhu chakanganisika newe, Crombie anodaro.

Kana iwe uine hanya nezvekuwedzera kwekushushikana, kana kungoerekana kwaitika kushushikana, saka zvakakosha kuti ubvunze chiremba wezvekurapa. Heathman anokurudzira kuti iwe utsvage kubvunzana kana kushushikana kwako kusingagadzirise nekuenderera mberi kwekuita kwehunyanzvi hwekuzorora. Munhu ari kusangana nekushushikana anogona kudaro mishonga yakatemwa kana kutumirwa kurapwa .

Kassab anoyeuchidzawo varwere kuti kurarama munguva yedenda repasirese kunonzwisisika kunonetsa kune vanhu vazhinji, uye kuwedzerwa kunetseka panguva dzezvinonetsa izvi zvinowanzoitika kune asina kujairika mamiriro. Zvisinei, kana zororo uye nzira dzekufema, kurovedza muviri uye kufunga, zvisiri kubatsira kudzikamisa kushushikana kwako, unofanirwa kubvunza chiremba uyo anokuraira pamatanho anotevera ekugadzirisa mamiriro acho.

Kuti uwane rumwe ruzivo nezve kutsvaga rubatsiro kana kurapwa kana kushushikana kwekushushikana, shanyira iyo Mubatanidzwa weNational paPfungwa Hutano kana kufonera iyo Kushungurudzwa Kwemishonga uye Mental Health Services Administration runhare pa1-800-662-RUBATSIRO. Kana iwe kana munhu waunoda uchisangana nepfungwa dzekuzviuraya kana kuzvikuvadza, fonera iyo National Kuzviuraya Kudzivirira Lifeline pa1-800-273-8255 kana kushanyira iri pedyo kamuri emergency. Usatya kutsvaga rubatsiro rwechimbichimbi kana zviratidzo zvako zvakanyanya!