Ukuphazamiseka koxinzelelo ngokubanzi-ukuzikhathalela

Ingxaki yoxinzelelo ngokubanzi (GAD) yimeko yengqondo apho uhlala ukhathazekile okanye uxhalabile ngezinto ezininzi. Uxinzelelo lwakho lunokubonakala ngathi alulawuleki kwaye lungene kwindlela yemihla ngemihla.

Unyango olululo lunokuphucula i-GAD. Wena kunye nomboneleli wakho wezempilo kufuneka wenze isicwangciso sonyango esinokubandakanya unyango lwentetho (unyango lwengqondo), ukuthatha amayeza, okanye zombini.

Umboneleli wakho unokumisela iyeza elinye okanye nangaphezulu, kubandakanya:

• I-anti-depressant, enokunceda ngoxinzelelo kunye noxinzelelo. Olu hlobo lwamayeza lunokuthatha iiveki okanye iinyanga ukuqala ukusebenza. Lunyango olukhuselekileyo lwexesha eliphakathi ukuya kwelide kwi-GAD.
• I-benzodiazepine, esebenza ngokukhawuleza kune-anti-depressant ukulawula uxinzelelo. Nangona kunjalo, ii-benzodiazepines zinokungasebenzi kakuhle kwaye zenze umkhwa ngokuhamba kwexesha. Umboneleli wakho unokumisela i-benzodiazepine ukunceda uxinzelelo lwakho ngelixa ulinde ukuba kusebenze i-antidepressant.

Xa uthatha iyeza kwi-GAD:

• Gcina umboneleli wakho enolwazi malunga neempawu zakho. Ukuba iyeza alilawuli zimpawu, idosi yalo inokufuna ukutshintsha, okanye kungafuneka uzame iyeza elitsha endaweni yoko.
• SUKUYITSHINTSHE idosi okanye uyeke ukuthatha iyeza ngaphandle kokuthetha nomboneleli wakho.
• Thatha amayeza ngamaxesha abekiweyo. Umzekelo, thatha yonke imihla kwisidlo sakusasa. Jonga umboneleli wakho malunga nexesha elifanelekileyo lokuthatha amayeza akho.
• Buza umboneleli wakho malunga neziphumo ebezingalindelekanga kunye nokuba wenze ntoni xa zisenzeka.

Unyango lokuthetha lwenzeka kunye nonyango oluqeqeshiweyo. Kuyanceda ukuba ufunde iindlela zokulawula kunye nokunciphisa unxunguphalo. Ezinye iindlela zonyango lonyango zinokukunceda uqonde unobangela woxinzelelo lwakho.Oku kukuvumela ukuba ufumane ulawulo olungcono kuyo.

Iindidi ezininzi zonyango lonyango lunokuba luncedo kwi-GAD. Unyango oluqhelekileyo nolusebenzayo lonyango lonyango lokuziphatha (i-CBT). I-CBT inokukunceda uqonde ubudlelwane phakathi kweengcinga zakho, indlela oziphethe ngayo, kunye neempawu zakho. Rhoqo, i-CBT ibandakanya inani elisetiweyo lotyelelo. Ngexesha le-CBT unokufunda ukuba:

• Qonda kwaye ufumane ulawulo lweembono ezigqwethekileyo zoxinzelelo, ezinje ngokuziphatha kwabanye abantu okanye iziganeko zobomi.
• Qaphela kwaye ubeke endaweni yeengcinga ezibangela uloyiko ukukunceda uzive ukwazi ukulawula.
• Lawula uxinzelelo kwaye uphumle xa iimpawu zivela.
• Kulumkele ukucinga ukuba iingxaki ezincinci ziya kukhula zibe zezothusayo.

Umboneleli wakho unokuxoxa ngeendlela zokhetho zonyango kunye nawe. Emva koko ninokuthatha isigqibo kunye ukuba ikulungele na.

Ukuthatha amayeza kunye nokuthetha ngonyango kunokukwenza ukuba uqalise kwindlela yokuziva ubhetele. Ukunyamekela umzimba wakho kunye nobudlelwane kunokunceda ukuphucula imeko yakho. Nazi ezinye iingcebiso eziluncedo:

• Lala ngokwaneleyo.
• Yitya ukutya okusempilweni.
• Gcina ishedyuli yesiqhelo yemihla ngemihla.
• Phuma endlini yonke imihla.
• Zilolonge yonke imihla. Nokuba kukuzilolonga kancinci, njengokuhamba imizuzu eli-15, kunokunceda.
• Hlala kude notywala kunye neziyobisi zasesitalatweni.
• Thetha nosapho okanye nabahlobo xa uziva usoyika okanye usoyika.
• Fumanisa malunga neentlobo ezahlukeneyo zemisebenzi yeqela onokuthi ujoyine.

Fowunela umnikezeli wakho ukuba:

• Ukufumanise kunzima ukulawula uxinzelelo lwakho
• Musa ukulala kakuhle
• Uziva ulusizi okanye uziva ngathi ufuna ukuzilimaza
• Yiba neempawu ezibonakalayo zoxinzelelo lwakho

GAD - ukuzinyamekela; Ixhala - ukuzikhathalela; Ixhala lokuphazamiseka-ukuzikhathalela

Umbutho wezengqondo zaseMelika. Ukuphazamiseka koxinzelelo ngokubanzi. Unyango woNyango kunye neNgcaciso yeNcwadi yokuPhazamiseka kwengqondo. Umhla we-5. IArlington, VA: Ukupapashwa kwengqondo yaseMelika; Ngo-2013: 222-226.

Bui E, Pollack MH, Kinrys G, Delong H, Vasconcelos e Sa D, Simon NM. I-pharmacotherapy yokuphazamiseka koxinzelelo. Ku: Stern TA, Fava M, Wilens TE, Rosenbaum JF, ii-eds. Isibhedlele saseMassachusetts Jikelele esiBanzi seNyango yoNyango. Ngomhla wesi-2. IPhiladelphia, PA: Elsevier; 2016: isahluko 41.

ICalkins AW, Bui E, Taylor CT, Pollack MH, LeBeau RT, uSimon NM. Ukuxhalaba. Ku: Stern TA, Fava M, Wilens TE, Rosenbaum JF, ii-eds. Isibhedlele saseMassachusetts Jikelele esiBanzi seNyango yoNyango. Ngomhla wesi-2. IPhiladelphia, PA: Elsevier; 2016: isahluko 32.

I-Sprich SE, i-Olatunji BO, i-Reese HE, i-Otto MW, i-Rosenfield E, i-Wilhelm S.Unyango lokuqonda, indlela yokuziphatha, kunye nonyango lokuqonda. Ku: Stern TA, Fava M, Wilens TE, Rosenbaum JF, ii-eds. Isibhedlele saseMassachusetts Jikelele esiBanzi seNyango yoNyango. Ngomhla wesi-2. IPhiladelphia, PA: Elsevier; 2016: isahluko 16.

• Ixhala