Imithi elapha ukukhathazeka nokudangala
Imininingwane YezidakamizwaUkudana nokukhathazeka yizinkinga ezimbili ezivame kakhulu zempilo yengqondo e-United States. Kodwa bewazi ukuthi kuvamile ukuba nakho kokubili ukucindezeleka nokukhathazeka ngasikhathi sinye? Cishe ama-50% abantu okutholakala ukuthi banokudangala nawo atholakala enenkinga yokukhathazeka, ngokusho kwe- Inhlangano Yokukhathazeka Nokucindezeleka YaseMelika (ADAA).
Uma wena noma othandekayo uthola lokhu kutholakala kabili, ungazibuza ukuthi ngabe lokho kusho ukwelashwa kabili yini. Akunjalo ngempela — kunemithi elapha kokubili ukucindezeleka nokukhathazeka. Umhlinzeki wakho wezokunakekelwa kwempilo uzosebenza nawe ukunquma uhlelo olufanele lwezokwelapha ngezidingo zakho ezithile.
Ngingaba nengcindezi nokukhathazeka ngasikhathi sinye?
Ukudangala nokukhathazeka yizifo ezimbili ezihlukene zempilo yengqondo ezivame ukuhlangana. Okusho ukuthi, zenzeka ngasikhathi sinye.
Ukucindezeleka ukugula ngengqondo okuvame ukukhonjwa yimizwa ejulile yokuphelelwa yithemba, ukuphelelwa yithemba, ukungabi nalutho nokudabuka okukhulu. Cishe i-10% yabantu baseMelika babhekana nokudangala okukhulu (kwesinye isikhathi okubizwa ngokuthi ukucindezeleka okukhulu), ngokusho kwe- Umtholampilo waseCleveland . Ngenkathi iningi labantu lizozwa imizwa yokudabuka ngesikhathi esithile, ngokucindezelwa, le mizwa ihlala isikhathi eside — ihlala njalo amaviki amabili noma ngaphezulu-futhi kubi ngokwanele ukuthinta impilo yansuku zonke.
Izinkinga zokukhathazeka zibonakala ngokukhathazeka ngokweqile, ukwesaba, noma ukwesaba okuthinta ukusebenza kwansuku zonke. Ngaphandle kokwelashwa, ukukhathazeka kungaba kubi ngokuhamba kwesikhathi. Kunezinkinga eziningi zokukhathazeka, ezinesethi yazo yezimpawu ezihlukile.
Mayelana Abantu abangu-2% e-U.S. babe nesifo sokukhathazeka esijwayelekile (GAD). Ngokuvumelana ne URichard Shelton , MD, isazi sezifo zengqondo kanye nephini likasihlalo wocwaningo e-University of Alabama eBirmingham, izimpawu ze-GAD zifaka ukwesaba okuqhubekayo nokukhathazeka okuvame ukuba nzima ukukulawula. Ezinye izinkinga zokukhathazeka zihlanganisa:
- I-Panic disorder (PD)
- Isifo sokukhathazeka komphakathi (SAD)
- Phobias, njengevehophobia, noma ukwesaba ukushayela
- Isifo sokucindezela ngokweqile (OCD)
- I-Posttraumatic stress disorder (PTSD)
UDkt. Shelton uthi ukuxilonga isiguli esinezinga lokucindezeleka nokukhathazeka kufanele kwenziwe ngokucophelela. Nginganikeza omunye umuntu ukuxilongwa yisifo se-comorbid disorder uma enezinkinga zokukhathazeka ngaphambi kokuqala kokudangala-noma uma enohlobo oluthile lokukhathazeka, njengokuhlaselwa ukukhathazeka, usho kanjalo. Ubuye wengeza ukuthi, ngalezi zindlela engqondweni, cishe iziguli ezingama-40% zithola kokubili ukukhathazeka kokukhathazeka nokuxilongwa kokucindezeleka.
Kukhona ukufana nokwehluka phakathi kokudangala nokukhathazeka kokukhathazeka. Kokubili ukuphazamiseka kokukhathazeka nokudangala kubonakala ngemizwa yokucindezeleka, kusho uDkt. Shelton. Kodwa-ke, ukukhathazeka uqobo kuwumqondo obanzi ohlanganisa izimpawu ezibonakala ezigulini ezahlukahlukene zengqondo, kungeza uDkt.Shelton. Ngokwengeziwe, imizwa ejwayelekile yokukhathazeka ingaba uphawu lokudangala, kepha ukudangala akuyona uphawu lokukhathazeka.
Ukudana nokukhathazeka kunezimpawu ezilandelayo ezifanayo: imizwa yokuphelelwa yithemba njengokungeke kwenzeke okuhle, izimpawu zomzimba (kufaka phakathi ikhanda nobuhlungu besisu), nokukhathala.
Abantu abacindezelekile bavame ukuba namandla amancane, ukukhuthazeka okuphansi, umuzwa wecala nemicabango yokuzibulala — lezi zinto zihlukanisa ukucindezeleka nokukhathazeka, kusho uDkt. Ngokwengeziwe, isiguli esinesifo sokukhathazeka ngokujwayelekile sizoba nokwesaba okungapheli, sigweme izimo, futhi sizwe imicabango nemizwa ekhathazekile.
Izinketho zokwelashwa zokudangala nokukhathazeka
Uma ungabaza ukuthatha imishanguzo yokulwisana nokukhathazeka, kunezindlela eziningi zokwelashwa ezingezona ezokwelapha zokucindezeleka nokukhathazeka. Iningi lezindlela zokwelashwa eziphumelelayo zazo zombili izingcindezi nokukhathazeka okungabandakanyi imishanguzo kungokwehlukahlukana kokulashwa kwengqondo kokuziphatha, uDkt.Shelton uthi. Ukwelashwa kokuziphatha kwengqondo (CBT) ukwelashwa okubandakanya ukuguqula indlela yakho yokucabanga kanye nezindlela zakho zokuziphatha. Ezinye izindlela ze-CBT faka phakathi ukwenziwa kokuziphatha kanye nokwelashwa kwengqondo okusekelwe engqondweni.
UDkt. Plummer uthi enye indlela yokwelashwa ezinye iziguli ezinokucindezeleka nokukhathazeka ezikuthola kuwusizo i-cannabidiol (i-CBD) , ingxenye yensangu engadali ukusetshenziswa okuphezulu kwensangu. Abaningi bathi i-CBD ikhonjiswa ukuthi inemiphumela emihle yokudangala nokukhathazeka, kepha i-cannabis eningi kakhulu ingahle ihlotshaniswe nokuhlaselwa ukwethuka, uyeluleka. Ubuye futhi axwayise ukuthi lena akuyona indlela yokwelashwa evunyelwe yi-FDA.
OKUSHIWO: Ucwaningo lwe-CBD 2020
Okunye okunye izindlela ezingezona ezokwelapha ingafaka izinguquko zendlela yokuphila elandelayo:
- Amaqembu okusekela
- Ukwelashwa kokukhuluma
- Ukuzindla
- Ukuzivocavoca umoya
- Ukuxhumana namalungu omndeni asekelayo nabangane
- Ukuvivinya umzimba njalo
- Ukudla a ukudla okunempilo
- Izithasiselo (njenge omega-3 okunamafutha acid )
Cwaninga ngisho kukhombisa ukuthi i-yoga ingasiza ekulweni nokudangala kwabanye.
OKUSHIWO: Ukwelashwa nokukhathazeka
Imithi yokwesaba nokudangala
Kunemithi eminingi yokukhathazeka nokudangala etholakala ezigulini ezinenkinga yomibili.
UDanielle Plummer , UFarm.D., Uthi izidambisi gciwane zingelapha ukwethuka ukuphazamiseka, ukuphazamiseka kokukhathazeka komphakathi, ukuphazamiseka kokukhathazeka okujwayelekile, nama-phobias. UDkt.Shelton wengeza ukuthi le mithi iyasebenza ngandlela thile ku-OCD, futhi incane kunePTSD, okuyizinkinga ezingezona ezokukhathazeka.
UDkt. Plummer uthi le ndlela yokwelashwa incike ekutheni isiguli sinasiphi isifo sokukhathazeka. Ngesifo sokukhathazeka esijwayelekile (i-GAD), womabili ama-SSRI kanye nama-SNRI ahamba phambili, uthi. Ubuye wengeza ukuthi imishanguzo esetshenziswa kakhulu yokwelapha kokubili ukudangala nokukhathazeka ngama-SSRI kanye nama-SNRI.
I-serotonin reuptake inhibitors ekhethiwe (Ama-SSRIs) isigaba semithi enebanga elibanzi lokwelapha. Zingasetshenziswa ukwelapha ezinye izinkinga zokukhathazeka, ukudangala, noma, kwezinye izimo, zombili ngasikhathi sinye. Ama-SSRIs vimba ukuphinda kuthathwe , noma ukubuyisela kabusha, kwe-serotonin. Ngenxa yalokhu, ama-SSRI akhulisa i-serotonin ebuchosheni.
ISerotonin-norepinephrine reuptake inhibitors (Ama-SNRIs) yisigaba semithi esifana nama-SSRI ngoba nawo avimbela ukuphinda kuthathwe futhi akhuphule izinga le-serotonin. Ngokungafani nama-SSRI, abuye andise i-norepinephrine, ethathwa njengengxenye yokuphendula kwengcindezi yobuchopho bethu.
UDkt. Shelton uthi ama-benzodiazepines, kufaka phakathi izidakamizwa ezinamagama afana ne Xanax futhi I-Valium , zibhekwa njengezinqumo ezingezinhle kumuntu olashelwa ukuphazamiseka kokukhathazeka nokudangala ngenxa yokusebenza kwazo okwesikhashana kanye nezingozi ezihambisana nokuncika.
Uma isiguli sinakho kokubili ukukhathazeka nokudangala, futhi siqaphela ukuthi izimpawu zokukhathazeka ziyancipha kepha ukucindezeleka kwaso akunjalo, khona-ke uchwepheshe wezokwelapha cishe uzokwandisa isilinganiso sabo. Ukwanda ngomthamo ojwayelekile wokulinganisa umuthi kuyindlela enhle yokwelapha kokubili ukukhathazeka nokudangala, usho kanjalo.
OKUSHIWO: Yini iXanax? | Yini iValium?
| Imithi ejwayelekile elapha kokubili ukukhathazeka nokudangala | ||||
|---|---|---|---|---|
| Igama lomuthi | Isigaba sezidakamizwa | Umzila wokuphatha | Umthamo ojwayelekile | Imiphumela emibi ejwayelekile |
| Zoloft ( umabhebhana kuyinto) | I-SSRI | Ngomlomo | 50 kuya ku-200 mg ngosuku | Ukucanuzela kwenhliziyo, isifo sohudo, ukuncipha kwesifiso sokudla |
| I-Paxil ( paroxetine ) | I-SSRI | Ngomlomo | 20 kuya ku-50 mg ngosuku | Ukozela, isicanucanu, ikhanda |
| I-Prozac ( i-fluoxetine ) | I-SSRI | Ngomlomo | 20 kuya ku-80 mg ekuseni | Ukuqwasha, isicanucanu, ukwethuka |
| UCelexa ( ubathe ) | I-SSRI | Ngomlomo | 20 kuya ku-40 mg nsuku zonke ekuseni noma kusihlwa | Isicanucanu, ukuqwasha, isiyezi |
| I-Lexapro ( esitalopramu ) | I-SSRI | Ngomlomo | 10 kuya ku-20 mg nsuku zonke ekuseni noma kusihlwa | Ukuqwasha, isicanucanu, kwehle i-libido |
| ULuvox ( i-fluvoxamine ) | I-SSRI | Ngomlomo | 50 kuya ku-300 mg nsuku zonke, kuthathwe ngaphambi kokulala | Ukozela, ukozela, ukuqwasha |
| ICymbalta ( duloxetine ) | SNRI | Ngomlomo | 40 kuya ku-60 mg ngosuku | Isicanucanu, umlomo owomile, ukozela |
| UPristiq ( umabhebhana ) | SNRI | Ngomlomo | 50 mg kanye nsuku zonke cishe ngesikhathi esifanayo usuku ngalunye | Isicanucanu, isiyezi, ukuqwasha |
| I-Effexor I-XR (Capsule) ( venlafaxine XR ) | SNRI | Ngomlomo | 37.5 kuya ku-225 mg ngosuku
| Isicanucanu, ukudinwa, umlomo owomile |
Thola ikhadi lesaphulelo se-SingleCare
Ingabe izidakamizwa zokucindezeleka zingabangela ukukhathazeka?
UDkt. Shelton uthi ama-SSRI ngokuvamile awazibangeli izimpawu zokukhathazeka. Kodwa-ke, uma isiguli sikhathazeka kakhulu kungumqondo omuhle ukuqala ngomthamo ophansi kakhulu ukuvumela isiguli ukuthi sijwayele umuthi kancane.
UDkt Plummer uthi isiguli esiqala i-SSRI singabona ukwanda kokuqala kokukhathazeka. Kuthatha okungenani amasonto amabili kuya kwamane, kwesinye isikhathi isikhathi eside, ukuze ama-SSRI afinyelele amazinga e-serotonin adingekayo ukukhulula ukudangala noma ukukhathazeka, usho kanjalo.
OKUSHIWO: Ukuya kuma-anti-depressants: Umhlahlandlela wabaqalayo wemiphumela emibi
Kuthiwani uma ukukhathazeka kwami kuba ngcono, kepha ukucindezeleka kwami akunjalo?
Kwesinye isikhathi i-SSRI izosebenza ukunciphisa ukukhathazeka, kepha ngeke isebenze esigulini esinamandla amancane noma imizwelo ephansi, kusho uDkt. Uma ukwandisa umthamo walowo muthi kungasebenzi, omunye umuthi wokulwa namandla aphansi kungenzeka wethulwe. Ama-SSRI empeleni abonakala esebenza kangcono kumaqoqo ezimpawu zokukhathazeka, kepha kukhona ezinye izidambisi-mkhuba ezinephrofayili ehlukile, kuchaza uDkt.Shelton.
I-Wellbutrin (bupropion) i-anti-depressant ejwayelekile ebhekana nemizwa ephansi namandla aphansi, kepha ingakhuphula imizwa yokukhathazeka. Kungenye yezizathu zokuthi kungani kuvame ukuhlanganiswa ne-SSRI, kusho uDkt. Shelton, uma ukucindezeleka kungancishiswa ngokuphelele.
OKUSHIWO: Ukwelashwa kokucindezeleka nemithi | Kuyini iWellbutrin?
Njengenjwayelo, qiniseka ukuthi ukhuluma nochwepheshe wezempilo yengqondo ngokuthi imuphi umuthi noma uhlelo lokwelashwa olulungele wena. Uma uhlangabezana nemicabango yokuzibulala, ucabanga ukuzilimaza, noma ungathanda ukukhuluma nothile, xhumana ne- Inqubo Kazwelonke Yokuvimbela Ukuzibulala ngo-1-800-273-TALK (8255). Le nombolo yocingo iyatholakala mahhala, 24/7 kunoma ngubani obhekene nokucindezeleka ngokomzwelo noma imicabango yokuzibulala.
