Uyazi njani kwaye uziphathe njani iimpawu zoxinzelelo emadodeni

Imfundo yezeMpilo

Inokuqala ngokuxhalaba malunga nomsebenzi okanye iingxaki zemali eziqhubekayo kwaye iguquke ibe yinto engapheliyo yokuzithemba. Ukuxhalaba ichaphazela abantu abadala abazizigidi ezingama-40 eUnited States— I-14% yabo ngamadoda . Ngelixa amadoda nabafazi bobabini besilwa noxinzelelo, amadoda ahlala ethandabuza ukuthetha ngeemvakalelo zabo okanye ukufuna uncedo.

Ukuxhalaba yinto eqhelekileyo ekuphenduleni koxinzelelo, uyachaza uKelly Houseman, uLLPC, ongumcebisi ngezempilo yengqondo eMichigan, kodwa kwezinye iimeko, iyadla kwaye ibe nefuthe elibi kubomi bethu.

Uxinzelelo yimpendulo yomzimba wethu kwimisebenzi yemihla ngemihla esishukumisela ukuba sidlule kwimeko kangangoko sinako, utshilo u-Houseman. Yimvakalelo oyifumanayo xa kufuneka ufumane iprojekthi eyenziwe phantsi komhla obekiweyo. Ixhala, kwelinye icala, li engapheliyo uvalo okanye ukoyika malunga nemeko.

Ukuxhalaba emadodeni kungathintela impilo kunye nobudlelwane. Iindaba ezimnandi ngugqirha okanye ingcali inokunceda -ngokusebenzisa unyango lokuthetha, ukufundisa ukuphumla kunye neendlela zokulwa, kwaye kwezinye iimeko, amayeza.

Iimpawu zokuxhalaba emadodeni

Ngelixa amadoda nabafazi bephendula kuxinzelelo ngeendlela ezininzi ezifanayo, uJulie Levin, MA, MFT, umtshato kunye nonyango losapho eCalifornia, uthi iimpawu zoxinzelelo emadodeni zinokubonakala zahlukile. Ubonisa oku ngokuyinxenye kwibala elijikeleze uxinzelelo kwaye mangaphi amadoda akhulisweyo ukuba abone ukuba sesichengeni ngokweemvakalelo njengobuthathaka.

Levin uthi ngokwasemzimbeni iimpawu zoxinzelelo ingaquka:

• Intloko ebuhlungu
• Ukubila
• Intliziyo ibetha
• Iingxaki zesisu
• Ukungalali nokudinwa

Ukongeza, amadoda afumana ixhala ahlala efika engenangqondo okanye enomsindo, utshilo uLevin. Banokukwazi ukulawula iimpawu zabo ngokwahlukileyo, ukujikela etywaleni ukunciphisa uxinzelelo, okanye ukuchitha ixesha elininzi kwi-Intanethi, ukudlala imidlalo, okanye ukubukela iphonografi.

Ingxaki, utshilo uLevin, kukuba ukuzama ukungcwaba uxinzelelo, endaweni yokuyilawula, kuyenza ingxaki ibe mbi nangakumbi. Kubalulekile ukuba amadoda afune uncedo ngoxinzelelo, ngokukhawuleza, ngcono, utshilo uLevin. Ukuxhalaba yimeko yonyango, hayi ubuthathaka-kwaye ngonyango olufanelekileyo, uninzi lwamadoda lunokoyisa uxinzelelo.

Iindidi zokuphazamiseka koxinzelelo

ISebe lezeMpilo laseMelika kunye neeNkonzo zoLuntu ichonga iintlobo ezintlanu eziphambili zokuphazamiseka koxinzelelo:

• Ingxaki yoxinzelelo ngokubanzi (GAD) : Ukuphazamiseka okubonakaliswa kukungonwabi okungapheliyo, unxunguphalo, okanye uxinzelelo, nokuba akukho nto iyicaphukisayo
• Ingxaki yokujonga okunyanzelekileyo (i-OCD) : Ixhala elibangelwa ziingcinga ezingafunekiyo eziphindaphindiweyo (ukutyeba) kunye / okanye nokuziphatha okuphindaphindayo (ukunyanzelwa)
• Ukuphazamiseka kovalo : Iziqendu ezingalindelekanga neziphindaphindwayo zoloyiko olufunyenwe njengohlaselo olubandakanya iimpawu ezinjengokuphefumla kancinci, uxinzelelo esiswini, njl.
• Uxinzelelo lwasemva koxinzelelo : Ingxaki yoxinzelelo enokuthi yenzeke emva kwesehlo esibuhlungu (ukulwa emkhosini, iingozi, isiganeko sobomi esingathandekiyo, njl.
• Ingxaki yoxinzelelo lwentlalo (SAD): uxinzelelo olukhulu kunye nokuzithemba okugqithisileyo kwiimeko zentlalo, ezikhokelela ekuthinteleni iimeko zentlalo

Ukuxhalaba kuhlala kwenzeka kunye nezinye iimeko zempilo yengqondo. Uxinzelelo kunye noxinzelelo ziyafana nabazala, utshilo uLevin. Iingxaki zokuxhalaba zihlala zinxulunyaniswa nokudakumba, kwaye akuqhelekanga ukuba amadoda afunyaniswe enazo zombini.

Yintoni ebangela ixhala lendoda?

Ngelixa uxinzelelo lunokubangelwa kukuqhubeka koxinzelelo malunga nomsebenzi, usapho, ubudlelwane, okanye amava obomi abuhlungu, inokuba sisiphumo seemeko zonyango kubandakanya isifo sentliziyo, isifo seswekile, okanye ukwehla kwamanqanaba ehomoni. Umzekelo, testosterone ephantsi inokunyusa amanqanaba oxinzelelo, kwaye inegalelo ekunyukeni kwehormone yoxinzelelo, icortisol, eqhuba iimvakalelo ezixhalabisayo.

Amadoda anokulufumana njani uxilongo oluchanekileyo loxinzelelo?

Akukho luvavanyo lulula lokuchonga ngokuqinisekileyo uxinzelelo emadodeni. Umsebenzi oqeqeshiweyo wezonyango unokukhupha izizathu zonyango kwaye acebise ingcali yezempilo yengqondo, njengonyango okanye ugqirha wezifo zengqondo, onokunceda ekuchongeni nasekulawuleni iimpawu.

Unyango loxinzelelo emadodeni

Kuba uxinzelelo luyanyangeka, akukho mntu kufuneka ahlupheke yedwa ethe cwaka. Ukuba unxunguphalo luqala ukuchaphazela umgangatho wobomi bakho kwaye luthathe ukonwaba kwizinto oqhele ukuzonwabisa okanye ukunqande ekwenzeni izicwangciso ngekamva, isenokuba lixesha lokuthetha nomntu, utshilo u-Houseman. Ugqirha okanye ugqirha unokusebenza nawe ukubonelela ngezisombululo.

Utshintsho kwindlela yokuphila

Ngaba ukuxhalaba kunokuhamba ngokwemvelo? Ngelixa utshintsho kwindlela yokuphila lunokungalunyangi uxinzelelo, banokukunceda ukulawula iimpawu. Izicwangciso zokulawula uxinzelelo zibandakanya ukuzilolonga rhoqo, ukwenza imithambo yokuphefumla, ukusebenza ngokulala ngakumbi, kunye nokuthetha ngento ekukhathazayo kumhlobo othembekileyo okanye kwingcali, utshilo u-Houseman.

Uninzi lwamayeza endalo oxinzelelo abandakanya ukukhathalela umzimba wakho ukuphucula impilo yakho yengqondo. Banokubandakanya:

• Ukutya ukutya okusempilweni, okunesondlo
• Ukucamngca
• Ukuphepha izinto ezinje ngecuba, utywala, okanye icaffeine
• Ukubhala ukuveza iimvakalelo ezixhalabisayo
• Ukuthatha izongezo, njenge-cannabidiol

Ngelixa izibonelelo zabo zingafakwanga bungqina, uninzi lwabantu olunexhala lufunga ngezibonelelo ze-aromatherapy, i-acupuncture, kunye nokuchitha ixesha kunye nezilwanyana.

Unyango

Ezinye iintlobo zonyango zisebenza ngokukuko, utshilo u-Houseman. Ngokuxhomekeka kuhlobo lokuphazamiseka koxinzelelo ofunyaniswa unalo, ezinye iindlela zonyango zinokusebenza ngakumbi kunezinye. Kukho iintlobo ezimbalwa ezinokuthi zisebenze ngoxinzelelo kumadoda:

• Thetha unyango
• Unyango lokuziphatha okuqinisekileyo
• Unyango lokubonisa

Amadoda amaninzi ayoyika ukuba lukhangeleka njani unyango, okanye axhalabile malunga nokugwetywa, utshilo u-Houseman, kodwa bayothuswa kukuziva ukuba iseshoni enye inokuziva njani kunye nobunzima beemvakalelo obunokunyuswa.

Amayeza

Amayeza ngokuqinisekileyo anendawo yokunyanga kwaye sisigqibo esisesona sobuqu amadoda afanele axoxe ngaso nogqirha okanye ingcali, utshilo u-Houseman.

Ukuba ukwehla kwi-testosterone kubangela iimvakalelo zakho zoxinzelelo, kunokuba bhetele kunye unyango lwe testosterone (TRT). Ngaphambi kokumisela i-TRT, ugqirha uya kuvavanya amanqanaba akho ehomoni ukufumanisa ukuba kukho ukusilela kwe testosterone. Ukuba uthathwa njengomgqatswa ofanelekileyo we-TRT, ugqirha wakho unokumisela i-gel, ukhilimu, inaliti, okanye ipatch.

Ukuba iimvavanyo zakho zibuya zibonisa amanqanaba e testosterone kuluhlu oluqhelekileyo, ugqirha wakho unokucebisa amayeza. Ezona ntlobo ziphambili zonyango olusetyenziselwa ukunyanga uxinzelelo zibandakanya:

• Ukudakumba
• IiBenzodiazepines
• Ibhayiprone

Esona sisombululo sisiso singadibanisa zonke iintlobo zonyango. Kwabanye abantu, amayeza ka iziyobisi ubonelela ngezibonelelo kwangoko, ngelixa bekwaye nonyango lweentetho ukufikelela kwingcambu yoxinzelelo lwabo, utshilo uLevin.