Ukuphazamiseka okuxhalabisayo ngokubanzi

Umxholo

• Iimpawu zokuphazamiseka koxinzelelo ngokubanzi
• Ukwahlula i-GAD kweminye imicimbi yezempilo yengqondo
• Zintoni izizathu kunye nemingcipheko ye-GAD?
• Isifo sexhala ngokubanzi sifunyanwa njani?
• Sinyangwa njani isifo soxinzelelo ngokubanzi?
• Unyango lokuziphatha okuqinisekileyo
• Amayeza
• Utshintsho kwindlela yokuphila ukunceda ukunciphisa iimpawu ze-GAD
• Utywala kunye noxinzelelo
• Umbono wabo banengxaki yokuxhalaba ngokubanzi
• Oko uziva ngathi ukuthanda ukuhlala noxinzelelo

Imaski / Imifanekiso esecaleni

Yintoni ingxaki yoxinzelelo ngokubanzi?

Abantu abanengxaki yokuxhalaba ngokubanzi, okanye i-GAD, bakhathazeka ngokungalawuleki malunga neziganeko eziqhelekileyo kunye neemeko. Kananjalo ngamanye amaxesha kwaziwa njengexhala elingapheliyo le-neurosis.

I-GAD yahlukile kwiimvakalelo eziqhelekileyo zoxinzelelo. Kuqhelekile ukuba uzive uxhalabile malunga nezinto ezenzekayo ebomini bakho-ezinje ngezemali-rhoqo emva kwethutyana. Umntu one-GAD unokukhathazeka ngokungalawulekiyo malunga nezezimali izihlandlo ezininzi ngemini kangangeenyanga ukuphela. Oku kunokwenzeka nangona kungekho sizathu sokukhathazeka. Umntu uhlala eyazi ukuba akukho sizathu sokuba bakhathazeke.

Ngamanye amaxesha abantu abanale meko bayakhathazeka, kodwa abakwazi ukuthetha ukuba bakhathazeke ngantoni. Baxela iimvakalelo zokuba into embi inokwenzeka okanye banokunika ingxelo yokuba abanako nje ukuzola.

Ukuxhalaba okugqithisileyo, okungekho ngqiqweni kunokoyikisa kwaye kungaphazamisa ubudlelwane kunye nemisebenzi yemihla ngemihla.

Iimpawu zokuphazamiseka koxinzelelo ngokubanzi

Iimpawu ze-GAD zibandakanya:

• ubunzima bokugxila
• ubunzima bokulala
• ukucaphuka
• ukudinwa nokudinwa
• uxinzelelo lwezihlunu
• isisu esibuhlungu okanye urhudo
• iintende zezandla ezibilile
• ndingcangcazela
• ukubetha kwentliziyo ngokukhawuleza
• Iimpawu zemithambo-luvo, ezinje ngokuba ndindisholo okanye ukurhawuzelela kwiindawo ezahlukeneyo zomzimba

Ukwahlula i-GAD kweminye imicimbi yezempilo yengqondo

Ukuxhalaba luphawu oluqhelekileyo lweemeko zempilo yengqondo, ezinje ngoxinzelelo kunye ne-phobias ezahlukeneyo. I-GAD yahlukile kwezi meko ngeendlela ezininzi.

Abantu abanexinzelelo banokuziva bexhalabile ngamanye amaxesha, kwaye abantu abane-phobia bakhathazeka ngento enye. Kodwa abantu abane-GAD banexhala malunga nezihloko ezahlukeneyo kwithuba elide (iinyanga ezintandathu okanye nangaphezulu), okanye abanakho ukufumanisa owona mthombo wokukhathazeka kwabo.

Zintoni izizathu kunye nemingcipheko ye-GAD?

Izizathu kunye nemingcipheko ye-GAD inokubandakanya:

• Imbali yosapho yoxinzelelo
• ukuvezwa kutshanje okanye ixesha elide kwiimeko zoxinzelelo, kubandakanya ukugula buqu okanye usapho
• ukusebenzisa kakhulu icaffeine okanye icuba, ezinokwenza uxinzelelo olukhoyo lube mandundu
• Ukuphathwa gadalala kwabantwana

Ngokwe-Mayo Clinic, abasetyhini banamathuba aphindwe kabini kunamadoda okufumana i-GAD.

Isifo sexhala ngokubanzi sifunyanwa njani?

I-GAD ifunyaniswa kuvavanyo lwempilo yengqondo olunokuthi lwenziwe ngumboneleli wakho wokuqala. Baza kukubuza imibuzo malunga neempawu zakho kunye nokuba unexesha elingakanani unazo. Banokukuthumela kwingcali yezempilo yengqondo, enje ngengqondo okanye ugqirha wengqondo.

Ugqirha wakho unokwenza uvavanyo lwezonyango ukufumanisa ukuba ngaba kukho isigulo esisisiseko okanye ingxaki yokusebenzisa iziyobisi ebangela iimpawu zakho. Ukuxhalaba kunxulunyaniswe:

• isifo se-reflux sesifo se-gastroesophageal (GERD)
• iingxaki zedlala lengqula
• isifo sentliziyo
• ukuyeka ukuya exesheni

Ukuba umboneleli wakho oyintloko ukrokrela ukuba imeko yezonyango okanye ingxaki yokusetyenziswa gwenxa kweziyobisi ibangela uxinzelelo, banokwenza uvavanyo oluninzi. Oku kunokubandakanya:

• kuvavanyo lwegazi, ukujonga amanqanaba ehomoni anokubonisa isifo se-thyroid
• iimvavanyo zomchamo, ukujonga ukusetyenziswa gwenxa kweziyobisi
• iimvavanyo ze-reflux zesisu, ezinje nge-X-ray yenkqubo yakho yokwetyisa okanye inkqubo ye-endoscopy yokujonga isophagus yakho, ukukhangela i-GERD
• X-reyi kunye novavanyo loxinzelelo, ukujonga iimeko zentliziyo

Sinyangwa njani isifo soxinzelelo ngokubanzi?

Unyango lokuziphatha okuqinisekileyo

Olu nyango lubandakanya ukudibana rhoqo ukuze uthethe nengcali yezempilo yengqondo. Injongo kukutshintsha indlela ocinga ngayo kunye nokuziphatha kwakho. Le ndlela iphumelele ekudaleni utshintsho olusisigxina kubantu abaninzi abanexhala. Kuqwalaselwa njengonyango lodidi lokuqala lokuphazamiseka koxinzelelo kubantu abakhulelweyo. Abanye bafumanise ukuba izibonelelo zonyango lokuqonda ukubonelela ngoxinzelelo lwexesha elide.

Kwiiseshoni zonyango, uya kufunda indlela yokuqonda kunye nokulawula iingcinga zakho ezixhalabileyo. Umgqirha wakho uya kukufundisa nendlela yokuzola xa kuvela iingcinga eziphazamisayo.

Oogqirha bahlala bemisela amayeza kunye nonyango ukunyanga i-GAD.

Amayeza

Ukuba ugqirha wakho ucebisa iziyobisi, baya kuthi benze isicwangciso samayeza sethutyana kunye nesicwangciso sexesha elide sonyango.

Amayeza exesha elifutshane aphumza ezinye zeempawu ezibonakalayo zoxinzelelo, ezinje ngexinzelelo lomsipha kunye nokuxinana kwesisu. Ezi zibizwa ngokuba ngamayeza okulwa noxinzelelo. Amanye amayeza aqhelekileyo okulwa noxinzelelo zezi:

• alprazolam (Xanax)
• clonazepam (iKlonopin)
• ILorazepam (Ativan)

Iziyobisi ezichasene noxinzelelo azenzelwanga ukuba zithathwe ixesha elide, njengoko zinomngcipheko omkhulu wokuxhomekeka kunye nokuxhatshazwa.

Amayeza abizwa ngokuba yi-antidepressants asebenza kakuhle kunyango lwexesha elide. Ezinye izinto eziqhelekileyo zokuxinezeleka zi:

• Ibhasi (iBuspar)
• Ikitalopram (Celexa)
• I-escitalopram (iLexapro)
• i-fluoxetine (iProzac, iProzac ngeveki, iSarafem)
• i-fluvoxamine (iLuvox, iLuvox CR)
• iparoxetine (Paxil, Paxil CR, Pexeva)
• i-sertraline (iZoloft)
• venlafaxine (i-Effexor XR)
• I-desvenlafaxine (iPristiq)
• duloxetine (ICymbalta)

La mayeza angathatha iiveki ezimbalwa ukuqala ukusebenza. Banokuba neziphumo ebezingalindelekanga, ezinjengomlomo owomileyo, isicaphucaphu, kunye norhudo. Ezi mpawu ziyabakhathaza abanye abantu kangangokuba bayayeka ukuthatha la mayeza.

Kukho umngcipheko ophantsi kakhulu wokunyusa iingcinga zokuzibulala kubantu abadala abancinci ekuqaleni kunyango ngeyeza lokuthomalalisa uxinzelelo. Hlala unxibelelana nommeli wakho ukuba uthatha i-anti-depressants. Qinisekisa ukuba uxela nayiphi na imeko okanye utshintsho olucingayo.

Ugqirha wakho unokuyalela zombini iyeza lokuthintela uxinzelelo kunye noxinzelelo. Ukuba kunjalo, uya kuthatha kuphela amayeza okulwa noxinzelelo kwiiveki ezimbalwa de i-antidepressant yakho iqale ukusebenza, okanye kwisiseko esifunekayo.

Utshintsho kwindlela yokuphila ukunceda ukunciphisa iimpawu ze-GAD

Abantu abaninzi banokufumana isiqabu ngokwamkela iindlela ezithile zokuphila. Oku kunokubandakanya:

• ukuzilolonga rhoqo, ukutya okusempilweni kunye nokulala ngokwaneleyo
• yoga kunye nokucamngca
• ukunqanda izinto ezikhuthazayo, ezinje ngekofu kunye nezinye iziyobisi, njengeepilisi zokutya kunye neepilisi ze-caffeine
• ukuthetha nomhlobo omthembileyo, iqabane lomtshato, okanye ilungu losapho malunga nokoyika kunye nokukhathazeka

Utywala kunye noxinzelelo

Ukusela utywala kunokukwenza uzive ungakhathazeki phantse kwangoko. Yiyo loo nto abantu abaninzi abanengxaki yokuxhalaba besela utywala ukuze bazive bhetele.

Nangona kunjalo, kubalulekile ukuba ukhumbule ukuba utywala bunokuba nefuthe elibi kwimood yakho. Kwiiyure nje ezimbalwa emva kokuba usele, okanye ngosuku olulandelayo, unokuziva ucaphuka ngakumbi okanye uxinzelelo. Utywala bunokuphazamisa amayeza asetyenziselwa ukunyanga uxinzelelo. Olunye udibaniso lwamayeza kunye notywala lunokubulala.

Ukuba ufumanisa ukuba ukusela kwakho kuphazamisa imisebenzi yakho yemihla ngemihla, thetha nomboneleli wakho wokuqala.Unokufumana inkxaso yasimahla yokuyeka ukusela utywala nge-Alcoholics Anonymous (AA).

Umbono wabo banengxaki yokuxhalaba ngokubanzi

Uninzi lwabantu luyakwazi ukulawula i-GAD ngokudibanisa unyango, amayeza, kunye notshintsho kwindlela yokuphila. Thetha nogqirha wakho ukuba ukhathazekile malunga nokuba ukhathazeke kangakanani. Banokukuthumela kwingcali yezempilo yengqondo.

Oko uziva ngathi ukuthanda ukuhlala noxinzelelo