Ukuphazamiseka koxinzelelo ngokubanzi

Ukuphazamiseka koxinzelelo ngokubanzi (i-GAD) kukuphazamiseka kwengqondo apho umntu ahlala enexhala okanye enexhala lezinto ezininzi kwaye ekufumanisa kunzima ukulawula olu xinzelelo.

Isizathu seGAD asaziwa. Imfuza inokudlala indima. Uxinzelelo lunokuba negalelo kuphuhliso lwe-GAD.

I-GAD yimeko eqhelekileyo. Nabani na onokukhula kwesi sifo, nkqu nabantwana. I-GAD yenzeka rhoqo kwabafazi kunamadoda.

Olona phawu luphambili kukhathazeka rhoqo okanye uxinzelelo okungenani iinyanga ezi-6, nokuba akukho sizathu sincinci okanye akukho sizathu sicacileyo. Amaxhala abonakala edada ukusuka kwingxaki ukuya kwenye. Iingxaki zinokubandakanya usapho, olunye ubudlelwane, umsebenzi, isikolo, imali kunye nempilo.

Nokuba bayazi ukuba amaxhala okanye uloyiko lomelele kunokuba kufanelekile kwimeko, umntu one-GAD usenzima ukubalawula.

Ezinye iimpawu ze-GAD zibandakanya:

• Iingxaki zokugxila
• Ukudinwa
• Ukucaphuka
• Iingxaki zokuwa okanye ukuhlala ulele, okanye ukulala okungazinzanga nokungonelisiyo
• Ukungazoli xa uvukile

Umntu unokuba nezinye iimpawu zomzimba. Oku kunokubandakanya uxinzelelo lwemisipha, ukukhathazeka esiswini, ukubila, okanye ukuphefumla nzima.

Akukho luvavanyo lunokwenza isifo se-GAD. Ukuxilongwa kusekelwe kwiimpendulo zakho kwimibuzo malunga neempawu ze-GAD. Umboneleli wakho wezempilo uya kubuza malunga nezi mpawu. Uya kubuzwa nangezinye iinkalo zempilo yakho yengqondo neyasemzimbeni. Uvavanyo lomzimba okanye uvavanyo lwelebhu lunokwenziwa ukulawula ezinye iimeko ezibangela iimpawu ezifanayo.

Injongo yonyango kukukunceda uzive ungcono kwaye usebenze kakuhle kubomi bemihla ngemihla. Ukuthetha ngonyango okanye iyeza kuphela kunokuba luncedo. Ngamanye amaxesha, indibaniselwano yezi inokusebenza kakuhle.

UNYANGO LOKUTHETHA

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 yokuziphatha, kunye neempawu. 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.

Ezinye iintlobo zonyango lwentetho zinokukunceda ekulawuleni iimpawu zesifo sokukhathazeka.

AMAYEZA

Amayeza athile, ahlala esetyenziselwa ukunyanga uxinzelelo, kunokuba luncedo kakhulu kwesi sifo. Basebenza ngokuthintela iimpawu zakho okanye ukubenza babe nzima kakhulu. Kufuneka uthathe la mayeza yonke imihla. SUKUYEKE ukuthatha ngaphandle kokuthetha nomboneleli wakho.

Amayeza abizwa ngokuba yi-sedatives okanye i-hypnotics nawo anokumiselwa.

• La mayeza kufuneka athathwe kuphela phantsi kolawulo lukagqirha.
• Ugqirha wakho uya kukumisela inani elilinganiselweyo lala machiza. Akufanele zisetyenziswe yonke imihla.
• Zingasetyenziswa xa iimpawu ziba nzima kakhulu okanye xa sele uza kuvezwa kwinto ehlala izisa iimpawu zakho.
• Ukuba umiselwe ukuba uthomalalise, ungaseli utywala ngelixa ukweli yeza.

UKUZINAKEKELA

Ngaphandle kokuthatha amayeza kunye nokuya kunyango, unokuzinceda ngcono ngokuba:

• Ukunciphisa ukutya kwe-caffeine
• Ukungasebenzisi iziyobisi zasesitalatweni okanye izixa ezikhulu zotywala
• Ukuzilolonga, ukuphumla ngokwaneleyo, nokutya ukutya okusempilweni

Unokwenza lula uxinzelelo lokuba neGAD ngokujoyina iqela lenkxaso. Ukwabelana nabanye abanamava afanayo kunye neengxaki kunokukunceda ungaziva ulilolo. Amaqela enkxaso ahlala engekho endaweni elungileyo yonyango lwentetho okanye ukuthatha amayeza, kodwa kunokuba longezo oluluncedo.

• Ixhala kunye noMbutho woXinzelelo eMelika-adaa.org/supportgroups
• IZiko leSizwe lezeMpilo yeNgqondo- www.nimh.nih.gov/health/find-help/index.shtml

Ukusebenza kakuhle komntu kuxhomekeke ekubeni imeko imbi kangakanani. Ngamanye amaxesha, i-GAD ihlala ixesha elide kwaye kunzima ukuyinyanga. Uninzi lwabantu luphucula amayeza kunye / okanye unyango lonyango.

Uxinzelelo kunye nokusetyenziswa gwenxa kweziyobisi kunokubakho ngengxaki yoxinzelelo.

Fowunela umboneleli wakho ukuba uhlala ukhathazekile okanye uziva uxhalabile, ngakumbi ukuba iphazamisa imisebenzi yakho yemihla ngemihla.

I-GAD; Ukuxhalaba

• Uxinzelelo kunye noxinzelelo
• Ukuphazamiseka koxinzelelo ngokubanzi

Umbutho wezengqondo zaseMelika. Ukuxhalaba. Ku: Umbutho wezengqondo zaseMelika. Unyango woNyango kunye neNgcaciso yeNcwadi yokuPhazamiseka kwengqondo. Umhla we-5. IArlington, VA: Ukupapashwa kwengqondo yaseMelika. Ngo-2013; 189-234.

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.

U-Lyness JM. Ukuphazamiseka kwengqondo kunyango. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Ngomhla wama-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 369.

IZiko leSizwe lezeMpilo yeNgqondo iwebhusayithi. Ukuxhalaba. www.nimh.nih.gov/health/topics/anxiety-disorders/index.shtml. Ukuhlaziywa ngoJulayi 2018. Ifikeleleke ngoJuni 17, 2020.