Iziyobisi zokuNyanga uxinzelelo lwexhala

Umxholo

• IiBenzodiazepines
• Ibhayiprone
• Ukudakumba
• SSRIs
• Iitricyclics
• MAOIs
• Beta-iibhlokhi
• Unyango lwasekhaya lwexhala
• Zilolonge
• Camngca
• Zama i-chamomile
• Kunuka iioyile zearomatherapy
• Gwema i-caffeine
• Thetha nogqirha wakho
• Imibuzo neempendulo
• Q:
• A:

Ngonyango

Uninzi lwabantu luziva luxhalabile ngexesha elithile ebomini babo, kwaye iimvakalelo zihlala zihamba zodwa. Ingxaki yoxinzelelo yahlukile. Ukuba ufunyaniswe unesinye, uninzi ludinga uncedo lokulawula uxinzelelo. Unyango ngokwesiqhelo lubandakanya unyango lwengqondo kunye namayeza.

Ngelixa iziyobisi zingalunyangi uxinzelelo, zinokukunceda ulawule iimpawu zakho, ukuze usebenze kakuhle kwaye uzive ungcono kubomi bakho bemihla ngemihla.

Zininzi iintlobo zamayeza ezikhoyo. Kuba wonke umntu wahlukile, wena nogqirha wakho kungafuneka ukuba nizame amayeza aliqela ukufumana okufanelekileyo.

IiBenzodiazepines

I-Benzodiazepines zizidambisi ezinokukunceda ukhulule izihlunu zakho kunye nokuzola ingqondo yakho. Zisebenza ngokwandisa iziphumo ze-neurotransmitters ezithile, eziyimichiza edlulisa imiyalezo phakathi kweeseli zakho zobuchopho.

I-Benzodiazepines inceda ukunyanga iintlobo ezininzi zokuphazamiseka koxinzelelo, kubandakanya ukungoyiki, ukuphazamiseka koxinzelelo ngokubanzi, kunye noxinzelelo lwentlalo. Imizekelo yala machiza ibandakanya:

• alprazolam (Xanax)
• chlordiazepoxide (iLibrium)
• clonazepam (iKlonopin)
• diazepam (Valium)
• ILorazepam (Ativan)

I-Benzodiazepines zihlala zisetyenziselwa unyango lwexesha elifutshane loxinzelelo. Kungenxa yokuba banokwandisa ukozela kwaye babangele iingxaki ngokulingana kunye nenkumbulo. Banokuba nakho ukwenza umkhwa. Kukho ubhubhane olwandayo lokusetyenziswa gwenxa kwe-benzodiazepine.

Kubalulekile ukuba usebenzise kuphela la mayeza de ugqirha wakho akuyalele olunye unyango. Nangona kunjalo, ukuba unengxaki yokuphakuzela, ugqirha wakho unokumisela i-benzodiazepines ukuya kuthi ga kunyaka omnye.

Imiphumela

Ukongeza ukozela kunye neengxaki zememori, ukuthatha i-benzodiazepines kunokubangela ukudideka, iingxaki zombono, iintloko zentloko kunye neemvakalelo zoxinzelelo.

Ukuba uthathe i-benzodiazepine rhoqo ngaphezulu kweeveki ezimbini, kubalulekile ukuba ungamisi iipilisi ngesiquphe, kuba oku kunokubangela ukuxhuzula kwabanye abantu. Endaweni yoko, thetha nogqirha wakho malunga nokucutha kancinci idosi yakho ukunciphisa umngcipheko wokubanjwa.

Ibhayiprone

I-Buspirone isetyenziselwa ukunyanga uxinzelelo lwexesha elifutshane kunye nokuphazamiseka okungapheliyo (okuhlala ixesha elide). Akuqondwa ngokupheleleyo ukuba isebenza njani i-buspirone, kodwa kucingelwa ukuba ichaphazela imichiza kwingqondo elawula imood.

I-Buspirone inokuthatha ukuya kwiiveki ezininzi ukuze isebenze ngokupheleleyo. Iyafumaneka njengechiza elenza lafana neliqhelekileyo kunye negama lophawu lweziyobisi iBuspar.

Imiphumela

Iziphumo ebezingalindelekanga zinokubandakanya ukuba nesiyezi, iintloko, kunye nobucaphucaphu.

Ukudakumba

Amayeza okuxinezeleka asebenza ngokuchaphazela ii-neurotransmitters. La machiza anokusetyenziselwa ukunyanga iimpawu zoxinzelelo, kodwa zihlala zithatha iiveki ezine ukuya kwezintandathu ukuvelisa iziphumo ezibonakalayo.

Iindidi ze-anti-depressants zibandakanya:

SSRIs

Umsebenzi okhethiweyo we-serotonin reuptake inhibitors (SSRIs) ngokunyusa amanqanaba e-serotonin, i-neurotransmitter echaphazela imeko-bume, umnqweno wesini, ukuthanda ukutya, ukulala kunye nememori. Ii-SSRI ziqala ngokwedosi ephantsi ukuba ugqirha wakho uyonyuka ngokuthe ngcembe.

Imizekelo yee-SSRI ezisetyenziselwa ukunyanga uxinzelelo zibandakanya:

• I-escitalopram (iLexapro)
• fluoxetine (Prozac)
• iparoxetine (Paxil)
• i-sertraline (iZoloft)

Imiphumela

Ii-SSRI zinokubangela iziphumo ebezingalindelekanga ezahlukeneyo, kodwa uninzi lwabantu luyazinyamezela. Iziphumo ezinokubandakanya:

• isicaphucaphu
• umlomo owomileyo
• ubuthathaka bemisipha
• urhudo
• isiyezi
• ukozela
• ukungasebenzi kakuhle ngokwesondo

Ukuba unenkxalabo malunga nefuthe elithile, xela ugqirha wakho.

Iitricyclics

I-Tricyclics isebenza kunye nee-SSRIs zokunyanga uninzi lweengxaki zoxinzelelo, ngaphandle kokuphazamiseka okungafunekiyo (OCD). Kucingelwa ukuba ii-tricyclics zisebenza ngokufanayo kwii-SSRI. Njengama-SSRI, ii-tricyclics ziqala ngedosi esezantsi kwaye zonyuswe kancinci kancinci.

Imizekelo yee-tricyclics ezisetyenziselwa uxinzelelo zibandakanya:

• clomipramine (Anafranil)
• imipramine (Tofranil)

Iitricyclics ngamachiza amadala asetyenziswa ngokufuthi kuba amachiza amatsha abangela iziphumo ebezingalindelekanga ezimbalwa.

Imiphumela

Iziphumo ebezingalindelekanga ze-tricyclics zinokubandakanya ukuba nesiyezi, ukozela, ukungabikho kwamandla kunye nomlomo owomileyo. Banokubandakanya isicaphucaphu kunye nokugabha, ukuqhina, ukungaboni kakuhle kunye nokuzuza ubunzima. Iziphumo ebezingalindelekanga zihlala zilawulwa ngokutshintsha idosi okanye ukutshintshela kwenye i-tricyclic.

MAOIs

I-Monoamine oxidase inhibitors (i-MAOIs) isetyenziselwa ukunyanga ukungonwabi kunye ne-phobia yentlalo. Basebenza ngokwandisa inani lee-neurotransmitters ezilawula imood.

Ii-MAOIs ezivunyiweyo yi-FDA ukunyanga uxinzelelo kodwa zisetyenzisiwe ngaphandle kwelebheli yoxinzelelo zibandakanya:

• Isocarboxazid (iMarplan)
• phenelzine (uNardil)
• iselegiline (Emsam)
• I-tranylcypromine (iParnate)

Imiphumela

Njengama-tricyclics, ii-MAOIs ngamachiza amadala abangela iziphumo ebezingalindelekanga ezininzi kunamachiza amatsha. Ii-MAOI nazo ziza nezithintelo ezithile. Umzekelo, ukuba uthatha i-MAOI, awungekhe utye ukutya okuthile, okufana netshizi kunye newayini ebomvu.

Amanye amayeza, kubandakanya ii-SSRI, ezinye iipilisi zokulawula ukuzalwa, ukunciphisa iintlungu, ezinje nge-acetaminophen kunye ne-ibuprofen, amayeza abandayo kunye neyeza, kunye nezongezo zemifuno zinokuphendula nge-MAOIs.

Sebenzisa i-MAOI ngezi zinto zokutya okanye amayeza kunokonyusa uxinzelelo lwegazi lwakho kwaye kubangele nezinye izinto ezinokubusongela ubomi.

Beta-iibhlokhi

I-Beta-blockers zihlala zisetyenziselwa ukunyanga iimeko zentliziyo. Zikwasetyenziselwa ngaphandle kwelebheli ukunceda ukukhulula iimpawu ezibonakalayo zoxinzelelo, ngakumbi kukuphazamiseka koxinzelelo lwasentlalweni.

Ugqirha wakho unokumisela i-beta-blocker enjengepropranolol (Inderal) ukukunceda ukunciphisa iimpawu zakho zoxinzelelo kwiimeko zoxinzelelo, njengokuya ethekweni okanye ukwenza intetho.

Imiphumela

Iibhlokhi zeBeta azihlali zibangela iziphumo ebezingalindelekanga kuye wonke umntu ozithathayo.

Ezinye iziphumo ezichaphazelekayo zingabandakanya:

• ukudinwa
• isiyezi
• ukozela
• umlomo owomileyo

Ezinye iziphumo ezichaphazelekayo zingabandakanya:

• ingxaki yokulala
• isicaphucaphu
• ukuqhawukelwa ngumphefumlo

Unyango lwasekhaya lwexhala

Kukho iindlela ezahlukeneyo zokungenelela ekhaya ezinokunceda ukunciphisa iimpawu zakho zoxinzelelo. Ungenelelo oluninzi lunokwenziwa ukwengeza ekuthatheni amayeza.

Imizekelo yolu ngenelelo ibandakanya:

Zilolonge

Ukuzivocavoca umzimba kunokunceda ukunciphisa uxinzelelo kunye nokwenza ngcono imeko yakho yempilo, ngokwe-Anxiety and Depression Association of America (ADAA).

Inceda ukuvelisa ii-neurotransmitters ezaziwa ngokuba zii-endorphins. Ezi neurotransmitters zizipilisi zentlungu zendalo zomzimba wakho kwaye zinokuphucula umgangatho wokulala kwakho.

I-ADAA inika ingxelo yokuba nokuba iiseshoni zokuzilolonga ezimfutshane (malunga nemizuzu eli-10 ngexesha) ziyasebenza ekuncedeni ukuphakamisa imeko yakho.

Camngca

Ukuthatha imizuzu eli-15 yexesha elizolileyo kunye nokucamngca kugxile ekuphefumleni ngokunzulu kunye nokuphumla kunokunceda ukuthomalalisa uxinzelelo lwakho. Unokumamela umculo okanye uphinde imantra ekhuthazayo rhoqo. I-Yoga inokunceda ekunciphiseni uxinzelelo.

Zama i-chamomile

Ukuhambisa iti ye-chamomile okanye ukuthatha isongezelelo se-chamomile kunokunceda ukunciphisa iimpawu zoxinzelelo.

Uphononongo olwenziwe kabini ngo-2016 olupapashwe kwiphephancwadi lePhytomedicine lujolise kubantu abanengxaki yokuphazamiseka ngokubanzi.

Uphononongo lufumanise ukuba abathathi-nxaxheba abathathe i-500-milligram chamomile bongeza kathathu ngemini yonke imihla baxela ukuncitshiswa koxinzelelo olumandla ngokubanzi.

Ukusela iti ye-chamomile ikwabonakalisiwe ukunceda ukunciphisa uxinzelelo.

Kunuka iioyile zearomatherapy

Ukutshiza ioyile ye-aromatherapy ehlanjululweyo kunokunceda ukunciphisa uxinzelelo, ngokutsho kwinqaku elipapashwe kwincwadi yoNyango eQinisekayo kunye neLinye laMayeza.

Imizekelo yeoyile ebalulekileyo esetyenziselwa ukubonelela ngoncedo lwexhala ibandakanya:

• Ilavenda
• I-neroli
• chamomile

Gwema i-caffeine

Ngamanye amaxesha icaffeine inokwenza umntu azive ekhululekile kwaye enexhala. Ukuphepha kuyo kunokunceda abanye abantu banciphise uxinzelelo.

Thetha nogqirha wakho

Ugqirha wakho unokukunceda ufumane olona nyango lubalaseleyo kunyango lwesifo sakho soxinzelelo. Unyango olufanelekileyo luya kubandakanya unyango lwengqondo kunye namayeza.

Qiniseka ukuba ulandela imiyalelo yabo xa usela amayeza oxinzelelo kwaye ubazise malunga nayo nayiphi na imiphumo emibi onayo. Buza nayiphi na imibuzo onayo malunga nemeko yakho okanye unyango lwakho, njengale:

• Zeziphi iziphumo ebezingalindelekanga ezinokuba nazo kweli yeza?
• Kuya kuthatha ixesha elingakanani ukuqala ukusebenza?
• Ngaba la mayeza ayasebenzisana nawo nawaphi na amanye amayeza endiwasebenzisayo?
• Ungandithumela kugqirha wengqondo?
• Ngaba umthambo unokunceda ekunciphiseni iimpawu zam zoxinzelelo?

Ukuba uziva amayeza engakuniki iziphumo ezinqwenelekayo okanye ebangela iziphumo ebezingalindelekanga ezingafunekiyo, thetha nogqirha wakho ngaphambi kokuba uyeke ukukuthatha.

Imibuzo neempendulo

Q:

Unyango lwepsychotherapy lunokunceda njani ukukhulula uxinzelelo lwam?

A:

Ukunyanga ngokuziphatha kwengqondo (CBT) luhlobo lonyango lwengqondo olusetyenziswa rhoqo kunyango lokuphazamiseka koxinzelelo. I-CBT ikunceda utshintshe iipateni zakho zokucinga kunye nokuphendula kwakho kwiimeko ezibangela uxinzelelo. Ihlala inyango lwexeshana elifutshane elibandakanya ukutyelela okungu-10 ukuya kwengama-20 kunyangi kwiiveki ezininzi.

Ngexesha lotyelelo, ufunda ukuqonda indlela ojonga ngayo ubomi kunye nokulawula iingcinga zakho. Uya kufunda ukunqanda ukucinga ukuba iingxaki ezincinci ziya kuba ziingxaki ezinkulu, ukuqonda nokutshintsha iingcinga ezibangela uxinzelelo kunye noloyiko, kunye nokulawula uxinzelelo kunye nokuphumla xa kuvela iimpawu.

Unyango lunokubandakanya ukungafuneki. Le nkqubo inokukwenza ungazithandi izinto ozoyikayo. Umzekelo, ukuba uthe phithi ziintsholongwane, ugqirha wakho unokukukhuthaza ukuba ungcolise izandla zakho kwaye ungazihlambi kwangoko. Ngokuthe ngcembe, njengoko uqala ukubona ukuba akukho nto imbi yenzekayo, uya kuba nakho ukuhamba ixesha elide ngaphandle kokuhlamba izandla ngexhala elinciphileyo.