● Anthu ambiri padziko lonse amavutika ndi nkhawa.
● Chithandizo cha matenda oda nkhawa chimaphatikizapo kumwa mankhwala ndi psychotherapy.Ngakhale zili zothandiza, zosankhazi sizingakhale zopezeka nthawi zonse kapena zoyenera kwa anthu ena.
● Umboni woyamba ukusonyeza kuti kuchita zinthu mwanzeru kungathandize kuchepetsa nkhawa.Komabe, palibe kafukufuku amene adawona momwe mphamvu yake ikufananizira ndi mankhwala ochepetsa kupsinjika omwe amagwiritsidwa ntchito pochiza matenda oda nkhawa.
● Tsopano, kafukufuku woyamba wapeza kuti kulingalira-based stress reduction (MBSR) ndi "yothandiza" monga antidepressant escitalopram pofuna kuchepetsa zizindikiro za nkhawa.
● Ofufuzawo akusonyeza kuti zomwe apeza zimapereka umboni wakuti MBSR ndi mankhwala ovomerezeka komanso othandiza pa matenda a nkhawa.
● Nkhawandi kutengeka kwachilengedwe komwe kumabwera chifukwa cha mantha kapena nkhawa chifukwa cha ngozi yomwe ingachitike.Komabe, ngati nkhawa ili yayikulu ndipo imasokoneza magwiridwe antchito a tsiku ndi tsiku, imatha kukwaniritsa njira zodziwira matendamatenda a nkhawa.
● Kafukufuku amasonyeza kuti kusokonezeka maganizo kumakhudza kwambiri301 miliyonianthu padziko lonse lapansi mu 2019.
● Chithandizo cha nkhawakuphatikizamankhwalandi psychotherapy, mongaThandizo lodziwika bwino (CBT).Ngakhale ndizothandiza, anthu ena sangakhale omasuka kapena alibe mwayi wopeza zosankhazi - kusiya anthu ena omwe ali ndi nkhawa kufunafuna njira zina.
● Malinga ndi a2021 kubwereza kafukufuku, Umboni woyambirira umasonyeza kuti kulingalira - makamaka mindfulness-based cognitive therapy (MBCT) ndi mindfulness-based stress reduction (MBSR) - zingakhudze nkhawa ndi kuvutika maganizo.
● Komabe, sizikudziwika ngati mankhwala ochiritsira oganiza bwino ali othandiza mofanana ndi mankhwala ochizira nkhawa.
● Tsopano, kafukufuku watsopano wachipatala (RCT) wochokera ku Georgetown University Medical Center anapeza kuti pulogalamu ya MBSR yotsogoleredwa ndi masabata a 8 inali yothandiza kwambiri kuchepetsa nkhawa mongaescitalopram(mtundu dzina Lexapro) - wamba antidepressant mankhwala.
● "Ili ndilo phunziro loyamba lofanizira MBSR ndi mankhwala ochizira matenda a nkhawa," wolemba mabukuDr. Elizabeth Hoge, mkulu wa Anxiety Disorders Research Program ndi pulofesa wothandizira wa zamaganizo ku Georgetown University Medical Center, Washington, DC, adauza Medical News Today.
● Phunzirolo linasindikizidwa pa November 9 m'magaziniJAMA Psychiatry.
Kuyerekeza MBSR ndi escitalopram (Lexapro)
Asayansi ochokera ku Georgetown University Medical Center adalemba anthu 276 pakati pa Juni 2018 ndi February 2020 kuti achite mayeso osasinthika.
Ophunzirawo anali azaka 18 mpaka 75, pafupifupi zaka 33.Asanayambe phunziroli, adapezeka kuti ali ndi vuto limodzi mwamavuto awa:
Generalized Anxiety Disorder (GAD)
Social Anxiety Disorder (SASD)
Gulu lofufuza lidagwiritsa ntchito sikelo yoyeserera yovomerezeka kuti iyesere nkhawa za omwe akutenga nawo mbali polemba ntchito ndikuzigawa m'magulu awiri.Gulu limodzi lidatenga escitalopram, ndipo lina lidachita nawo pulogalamu ya MBSR.
"MBSR ndiyo njira yophunzirira kwambiri yoganizira zamaganizo ndipo yakhala yovomerezeka ndikuyesedwa bwino ndi zotsatira zabwino," Dr. Hoge anafotokoza.
Pamene mayesero a masabata a 8 adatha, anthu a 102 adamaliza pulogalamu ya MBSR, ndipo 106 adatenga mankhwala monga momwe adalangizira.
Gulu lochita kafukufuku litapendanso zizindikiro za nkhawa za wophunzirayo, adapeza kuti magulu onsewa adachepetsedwa ndi 30% pakukula kwa zizindikiro zawo.
Poganizira zomwe adapeza, olemba kafukufuku amasonyeza kuti MBSR ndi njira yochiritsira yovomerezeka bwino yomwe imakhala yofanana ndi mankhwala omwe amagwiritsidwa ntchito kawirikawiri pazovuta za nkhawa.
Chifukwa chiyani MBSR inali yothandiza pochiza nkhawa?
Kafukufuku wam'mbuyomu wa 2021 wautali wodalirika adapeza kuti kulingalira kumaneneratu kuchepa kwa kukhumudwa, nkhawa, komanso kusokonekera kwa anthu omwe amagwira ntchito m'zipinda zadzidzidzi.Zotsatira zabwinozi zinali zamphamvu kwambiri pakudetsa nkhawa, kutsatiridwa ndi kukhumudwa komanso kusokonezeka kwa anthu.
Komabe, sizikudziwikabe chifukwa chake kulingalira kumakhala kothandiza kuchepetsa nkhawa.
"Tikuganiza kuti MBSR ingakhale yathandiza ndi nkhawa chifukwa matenda ovutika maganizo nthawi zambiri amakhala ndi malingaliro ovuta chizolowezi monga kudandaula, ndipo kusinkhasinkha kumathandiza anthu kuti adziwe maganizo awo mosiyana," adatero Dr. Hoge.
"Mwa kuyankhula kwina, kuchita zinthu mwanzeru kumathandiza anthu kuona malingaliro ngati malingaliro osadziŵika nawo kapena kulemetsedwa nawo."
MBSR motsutsana ndi njira zina zoganizira
MBSR si njira yokhayo yoganizira zomwe zimagwiritsidwa ntchito pochiza.Mitundu ina ndi:
mindfulness-based cognitive therapy (MBCT): Mofanana ndi MBSR, njirayi imagwiritsa ntchito dongosolo lofananalo koma imayang'ana maganizo olakwika omwe amagwirizanitsidwa ndi kuvutika maganizo.
Dialectal Behavior Therapy (DBT): Mtundu uwu umaphunzitsa kulingalira, kulekerera kupsinjika, kuchita bwino pakati pa anthu, komanso kuwongolera malingaliro.
Chithandizo chovomerezeka ndi kudzipereka (ACT): Kuchitapo kanthu uku kumayang'ana pakukula kwa kusinthasintha kwamalingaliro kudzera mukuvomera ndi kulingalira pamodzi ndi kudzipereka ndi njira zosinthira khalidwe.
Peggy Loo, Ph.D., katswiri wazamisala yemwe ali ndi chilolezo ku New York City komanso director ku Manhattan Therapy Collective, adauza MNT:
"Pali njira zambiri zothanirana ndi nkhawa, koma nthawi zambiri ndimagwiritsa ntchito zomwe zimathandiza munthu kuyang'ana pa mpweya ndi thupi lake kuti athe kuchepetsa ndikuwongolera bwino nkhawa zawo.Ndimasiyanitsanso kulingalira ndi njira zopumula ndi odwala omwe ndimalandira chithandizo. ”
Loo anafotokoza kuti kulingalira ndi kalambulabwalo wa kuthana ndi nkhawa pogwiritsa ntchito njira zopumula "chifukwa ngati simukudziwa momwe nkhawa imakukhudzirani, simungayankhe mothandiza."
Nthawi yotumiza: Nov-11-2022