Ungazibona kanjani futhi uziphathe kanjani izimpawu zokukhathazeka emadodeni

Imfundo Yezempilo

Kungaqala ngokukhathazeka ngomsebenzi noma izinkinga eziqhubekayo zezezimali bese kuguquka kube yinto engapheli yokuzingabaza. Izinkinga zokukhathazeka kuthinta abantu abadala abayizigidi ezingama-40 e-United States— U-14% wabo ungamadoda . Ngenkathi abesilisa nabesifazane bobabili belwa nokukhathazeka, amadoda kaningi anqena ukukhuluma ngemizwa yabo noma ukufuna usizo.

Ukukhathazeka kuyindlela ejwayelekile yokusabela ekucindezelekeni, kuchaza uKelly Houseman, uLLPC, ongumeluleki wezempilo yezengqondo eMichigan, kepha kwezinye izimo, kuba okudla kakhulu futhi kube nomthelela omubi ezimpilweni zethu.

Ingcindezi yimpendulo yomzimba wethu emisebenzini yansuku zonke esishukumisela ukuba sibhekane nesimo ngokusemandleni ethu, kusho u-Houseman. Yilowo muzwa owutholayo lapho kufanele wenze iphrojekthi yenziwe ngaphansi komnqamulajuqu oqinile. Ngakolunye uhlangothi, ukukhathazeka kuyi- okungapheli uvalo noma uvalo ngesimo esithile.

Ukukhathazeka emadodeni kungathinta impilo nobudlelwano. Izindaba ezinhle ukuthi udokotela noma umeluleki angasiza — ngokusebenzisa ukwelashwa kokukhuluma, ukufundisa ukuphumula nezindlela zokubhekana nazo, futhi kwezinye izimo, ukwelashwa.

Izimpawu zokukhathazeka emadodeni

Ngenkathi abesilisa nabesifazane besabela ekukhathazekeni ngezindlela eziningi ezifanayo, uJulie Levin, MA, MFT, owelapha umshado nomndeni eCalifornia, uthi izimpawu zokukhathazeka emadodeni zingabonakala zihluke kakhulu. Uthi lokhu ngokwengxenye kubangelwa ukucwaswa okuzungeze ukukhathazeka nokuthi mangaki amadoda akhulisiwe abheka ukuba sengozini ngokomzwelo njengobuthakathaka.

ULevin usho ngokomzimba izimpawu zokukhathazeka kungafaka:

• Ukuphathwa ikhanda
• Ukujuluka
• Inhliziyo eshayayo
• Izinkinga zamathumbu
• Ukungalali nokukhathala

Ngaphezu kwalokho, amadoda abhekana nokukhathazeka avame ukubonakala njengabantu abacasulayo noma abathukuthele, uLevin uthi. Bangakwazi futhi ukuphatha izimpawu zabo ngokuhlukile, ukuphendukela otshwaleni ukunciphisa ukukhathazeka kwabo, noma ukuchitha isikhathi esithe xaxa online, ukudlala imidlalo, noma ukubukela i-porn.

Inkinga, kusho uLevin, ukuthi ukuzama ukungcwaba ukukhathazeka, esikhundleni sokukulawula, kwenza inkinga ibe nzima kakhulu. Kubalulekile ukuthi amadoda afune usizo lokukhathazeka, ngokushesha, kungcono, kusho uLevin. Ukukhathazeka kuyisimo sezokwelapha, hhayi ubuthakathaka — futhi ngokwelashwa okulungile, iningi lamadoda linganqoba ukukhathazeka.

Izinhlobo zokuphazamiseka kokukhathazeka

UMnyango Wezempilo kanye Nezinsizakalo Zabantu e-U.S ikhomba izinhlobo ezinhlanu ezinkulu zokuphazamiseka kokukhathazeka:

• Isifo sokukhathazeka esijwayelekile (GAD) : Ukuphazamiseka okubonakala ngokukhathazeka okungapheli, ukukhathazeka, noma ukungezwani, noma kungekho lutho olungakususa
• Isifo se-Obsessive-compulsive (OCD) : Ukukhathazeka okubangelwa yimicabango ephindaphindekayo engafuneki (obsessions) kanye / noma izindlela zokuziphatha eziphindaphindwayo (impoqo)
• Ukuphazamiseka kovalo : Iziqephu zokwesaba ezingalindelekile neziphindaphindwayo eziba khona njengokuhlaselwa okubandakanya izimpawu ezinjengokuphelelwa umoya, ukukhathazeka esiswini, njll.
• Ukucindezeleka kwangemva kwenhlekelele : Isifo sokukhathazeka esingavela ngemuva kwesigameko esibuhlungu (ukulwa kwempi, izingozi, umcimbi wokuphila ongathandeki, njll.)
• Isifo sokukhathazeka komphakathi (SAD): ukukhathazeka ngokweqile nokuzazi ngokweqile ezimweni zenhlalo, okuholela ekugwemeni izimo zomphakathi

Ukukhathazeka kuvame ukwenzeka kanye nezinye izimo zempilo yengqondo. Ukudangala nokukhathazeka bangabazala abafanayo, kusho uLevin. Izinkinga zokukhathazeka zivame ukuxhunyaniswa nokudangala, futhi akuvamile ukuthi abesilisa batholakale benakho kokubili.

Yini ebangela ukukhathazeka kwabesilisa?

Ngenkathi ukukhathazeka kungadalwa wukuxineka okuqhubekayo ngomsebenzi, umndeni, ubudlelwano, noma okuhlangenwe nakho okubuhlungu empilweni, futhi kungaba ngumphumela wezimo zezokwelapha kubandakanya isifo senhliziyo, isifo sikashukela, noma ukwehla kwamazinga ama-hormone. Ngokwesibonelo, i-testosterone ephansi kungakhuphula amazinga okukhathazeka, futhi kube nomthelela ekwandeni kwehomoni yokucindezeleka, i-cortisol, eqhuba imizwa yokukhathazeka.

Abesilisa bangakuthola kanjani ukuxilongwa okunembile kokukhathazeka?

Akukho sivivinyo esilula sokuhlonza ngokuqiniseka ukukhathazeka emadodeni. Uchwepheshe ofanelekayo wezokunakekelwa kwezempilo angakhipha izimbangela zezokwelapha zezimpawu futhi ancome uchwepheshe wezempilo yengqondo, njengomelaphi noma udokotela wezifo zengqondo, ongasiza ukuxilonga nokuphatha izimpawu.

Ukwelashwa kokukhathazeka emadodeni

Njengoba ukukhathazeka kuyelapheka, akekho umuntu okufanele ahlupheke eyedwa athule. Uma ukukhathazeka sekuqala ukuthinta ikhwalithi yempilo yakho futhi kususa injabulo ezintweni obukade uzijabulela noma zikumisa ekuhleleni ikusasa, kungaba yisikhathi sokukhuluma nothile, kusho u-Houseman. Udokotela noma owelapha angasebenza nawe ukunikeza izixazululo.

Izinguquko zendlela yokuphila

Ngabe ukukhathazeka kungahamba ngokwemvelo? Ngenkathi izinguquko zendlela yokuphila zingalapheki ukukhathazeka, zingasiza ukuphatha izimpawu. Amasu okuphatha ukukhathazeka afaka ukuzivocavoca umzimba njalo, ukuzivocavoca ukuphefumula, ukusebenza ukuze uthole ukulala okwengeziwe, nokukhuluma ngalokho okukukhathazayo kumngani othembekile noma uchwepheshe, kusho u-Houseman.

Izindlela eziningi zemvelo zokukhathazeka zibandakanya ukunakekela umzimba wakho ukuthuthukisa impilo yakho yengqondo. Zingafaka futhi:

• Ukudla ukudla okunempilo, okunomsoco
• Ukuzindla
• Ukugwema izimbangela ezifana nogwayi, utshwala, noma i-caffeine
• Ukubhala ukuveza imizwa yokukhathazeka
• Ukuthatha izithasiselo, njenge-cannabidiol

Ngenkathi inzuzo yabo ingavunyelwe, abantu abaningi abanexhala bafunga ngezinzuzo ze-aromatherapy, i-acupuncture, nokuchitha isikhathi nezilwane.

Ukwelashwa

Izinhlobo ezithile zokwelashwa zisebenza kahle kakhulu, kusho u-Houseman. Ngokuya ngohlobo lwesifo sokukhathazeka otholwe unaso, ezinye izindlela zokwelapha zingasebenza kakhulu kunezinye. Kunezinhlobo ezimbalwa ezingasebenza ukukhathazeka emadodeni:

• Ukwelashwa kokukhuluma
• Ukwelashwa kokuziphatha kwengqondo
• Ukwelashwa kokuveza

Amadoda amaningi esaba ukuthi ukwelashwa kubukeka kanjani, noma akhathazeke ngokuthi angahlulelwa, kusho u-Houseman, kodwa bayamangala ukuthi indlela i-cathartic ngisho neseshini eyodwa engazizwa ngayo kanye nesisindo esingokomzwelo esingasuswa.

Imithi

Imithi ingaba nendawo yokwelashwa futhi iyisinqumo somuntu siqu amadoda okufanele axoxe ngaso nodokotela noma umelaphi wakhe, kusho u-Houseman.

Uma ukwehla kwe-testosterone kubangela imizwa yakho yokukhathazeka, kungahle kuthuthuke nge ukwelashwa kwe-testosterone esikhundleni (TRT). Ngaphambi kokuchaza i-TRT, udokotela uzohlola amazinga akho ama-hormone ukuthola ukuthi kukhona yini ukushoda kwe-testosterone. Uma uthathwa njengomuntu olungele ukhetho lwe-TRT, udokotela wakho angakunika i-gel, ukhilimu, umjovo noma i-patch.

Uma izivivinyo zakho zibuya zikhombisa amazinga e-testosterone ebangeni elijwayelekile, udokotela wakho angaphakamisa umuthi. Izinhlobo eziyinhloko zemithi esetshenziselwa ukwelapha ukukhathazeka zihlanganisa:

• Izidambisi
• I-Benzodiazepines
• I-Buspirone

Isixazululo esihle kunazo zonke kungaba yinhlanganisela yazo zonke izinhlobo zokwelashwa ezintathu. Kwabanye abantu, incwadi kadokotela ye imishanguzo unikeza izinzuzo ezisheshayo, ngenkathi futhi beya ekwelashweni kwezinkulumo ukuze bafinyelele emsukeni wokukhathazeka kwabo, kusho uLevin.