Ke Hobane'ng ha re E-ba le Litoro Tse Tšosang Khafetsa?

Litaba

• Litoro tse tšosang tse iphetang ke life?
• Lisosa
• 1. Ho imeloa kelellong, ho tšoenyeha kapa ho tepella maikutlo
• 2. PTSD
• 3. Motheo oa maemo a bongaka
• 4. Meriana
• 5. Tšebeliso e mpe ea lithethefatsi
• Litoro tse tšosang le ho tšosa bosiu
• Kalafo
• Ho tepella maikutlo le matšoenyeho
• Maemo a boroko
• PTSD
• Liphetoho bophelong
• Nako ea ho bona ngaka
• Ntlha ea bohlokoa

Litoro tse tšosang tse iphetang ke life?

Litoro tse tšosang ke litoro tse tenang kapa tse ferekanyang. Ho latela American Academy of Sleep Medicine, batho ba baholo ba fetang liphesente tse 50 ba tlaleha hore ka linako tse ling ba ba le litoro tse bohloko.Litoro tse bohloko - Likotsi tsa kotsi. (ke). http://sleepeducation.org/sleep-disorders-by-category/parasomnias/nightmares/risk-factors Leha ho le joalo, batho ba bang ba ba le litoro tse bohloko tse etsahalang khafetsa. Tsena li bitsoa litoro tse tšosang tse iphetang. Litoro tse tšosang tse etsahalang khafetsa li etsahala khafetsa ho bana ho feta batho ba baholo.Litoro tse mpe, litoro tse tšosang, le matšoenyeho a bosiu: Tseba phapang. (ke). https://www.sleep.org/articles/what-is-a-night-terror/

Ha se litoro tsohle tse pheta-phetoang tse tšoanang bosiu ka bong. Litoro tse ngata tse tšosang li latela lihlooho le trope tse tšoanang empa li ka fapana ka litaba. Ho sa tsotelehe, litoro tse bohloko tsena hangata li baka maikutlo a tšoanang hang ha o tsoha, ho kenyelletsa:

• bohale
• ho hlonama
• molato
• ho tšoenyeha

Menahano le maikutlo ana a ka etsa hore ho be thata ho robala hape.

Litoro tse tšosang tse etsahalang khafetsa hangata li na le sesosa. Sehloohong sena, re tla hlahloba lisosa tse tloaelehileng tsa litoro tse bohloko tse iphetang, hammoho le likhetho tsa kalafo bakeng sa a mang a maemo a ka tlase.

Lisosa

Litoro tse bohloko li ka hlaha ka mabaka a 'maloa, empa mona ke tse hlano tsa tse atileng ka ho fetisisa.

1. Ho imeloa kelellong, ho tšoenyeha kapa ho tepella maikutlo

Ho imeloa kelellong ke e 'ngoe ea maikutlo ao batho ba bangata ba nang le bothata ba ho a tsamaisa ka mokhoa o atlehang. Ka lebaka la sena, litoro e kanna ea ba e 'ngoe ea menyetla ea' mele ea ho sebetsana le maikutlo ao.

Phuputso e 'ngoe e ile ea tiisa hore khatello ea maikutlo le khatello ea maikutlo ho tloha bongoaneng li ka baka litoro tse bohloko khafetsa hamorao bophelong.Nielsen T. (2017). Khopolo-taba ea ho potlakisa khatello ea maikutlo ea litoro tse bohloko. ETSA: 10.3389 / fneur.2017.00201 Ho tšoenyeha le khatello ea maikutlo le tsona li ka baka litoro tse bohloko.Leqephe la JF. (2000). Litoro tse bohloko le mathata a ho lora. https://www.aafp.org/afp/2000/0401/p2037.html Litoro tsena tse bohloko li ka kenyelletsa maemo a amanang le ho itšepa, ho kula hape, 'me ho ba bang, esita le ho tšoha.

2. PTSD

Ho fihlela ho liperesente tsa 71 tsa batho ba nang le "post-traumatic stress disorder" (PTSD) ba ba le litoro tse bohloko.Levrier K, le al. (2016). Pherekano ea litoro tse tšosang, khatello ea maikutlo le ts'ebeliso e ntle ea kalafo ea boits'oaro bo shebaneng le khatello ea maikutlo. ETSA: PTSD ke e 'ngoe ea lisosa tsa mantlha tsa litoro tse mpe tse hlahang ho batho ba baholo.

E 'ngoe ea matšoao a atileng haholo a PTSD ke "ho boela u e-ba le", kapa ho ba le maikutlo a tlisoang ke ketsahalo kapa liketsahalo tse bohloko. Ka linako tse ling litoro tsena li ka iponahatsa e le litoro tse bohloko. Bakeng sa batho ba nang le PTSD, litoro tse mpe tse iphetang li ka ba le litlamorao tse fapaneng, ho kenyelletsa:

• ho tlatsetsa kapa ho mpefatsa matšoao a PTSD
• ho tlatsetsa kapa ho mpefatsa khatello ea maikutlo
• ho fokotsa boleng ba boroko

Litaba tsa litoro tsena tse bohloko li ka fapana ho ea ka batho. Bakeng sa batho ba bang, litoro tsena ke litoro tse iphetang tseo ho tsona khatello ea maikutlo e phetoang khafetsa.Kamoo ho sithabela ho ka amang litoro tsa hau joang. (ke). https://www.sleepfoundation.org/sleep-topics/how-trauma-can-affect-your-dreams Bakeng sa ba bang, litoro tse bohloko li tšoantšetsa maikutlo le maikutlo a tlokotsi ea mantlha.

3. Motheo oa maemo a bongaka

Mathata a mang a boroko a ka lebisa litorong tse iphetang. Ho phomola ha motho a robetse ke boemo bo khetholloang ka ho phefumoloha ho sitisang ha a robetse. Narcolepsy ke boloetse ba tsamaiso ea methapo bo bakang ho otsela haholo mots'eare, ho ba le lipono le ho holofala. Maemo a kang ana a ka ama boleng ba boroko mme e ka ba sesosa se ka sehloohong sa litoro tse tšosang tse pheta-phetoang.

4. Meriana

Meriana e meng, e kang ho imeloa kelellong, meriana ea khatello ea mali, le lithethefatsi tse ling tse sebelisetsoang ho phekola maemo a itseng, li ka baka litoro tse bohloko. Phuputso e 'ngoe ea khale ho tloha ka 1998 e fumane hore lithethefatsi tse tloaelehileng haholo tse bakang litorong li kenyelletsa lithethefatsi tsa ho thetsa le ho robatsa, beta blockers le amphetamines.Thompson DF, et al. (1999). Litoro tse bohloko tse bakoang ke lithethefatsi. ETSAHALA: 10.1345 / aph.18150

5. Tšebeliso e mpe ea lithethefatsi

Ho na le matšoao a mangata a ho ikhula a hlahang ts'ebelisong e mpe ea lithethefatsi, ho kenyeletsoa le litoro tse bohloko. Litoro tsena tse bohloko li ka ba matla haholo qalong ea ho khaotsa empa hangata lia fela libeke tse 'maloa ka mor'a hore motho a hlaphoheloe. Ho tlohela joala hangata ho baka litoro tse bohloko.

Litoro tse tšosang le ho tšosa bosiu

Le ha litoro tse tšosang le litšabo tsa bosiu li ka bonahala li tšoana, ke liphihlelo tse fapaneng haholo. Litoro tse tšosang ke litoro tse hlakileng, tse hlakileng tse atisang ho etsa hore motho a tsohe hanghang. Hangata litoro tsena li hopoloa habonolo.

Ho thata ho tsoha bosiu. Motho a ka ba le pherekano e fetelletseng, joalo ka ho halefa, ho tleroha, kapa hona ho robala. Ho sa tsotelehe liphetoho tsena tsa 'mele, batho ba nang le ts'abo ea bosiu hangata ba robala ka tsona.

Matšoenyeho a bosiu le litoro tse bohloko li etsahala ka mekhahlelo e fapaneng ea boroko. Ha u otsela, ka tloaelo u tla feta mekhahlelo e mene ea boroko. Ka mekhahlelo ea pele le ea bobeli, u boemong bo bobebe ba ho robala. Ka mekhahlelo ea boraro le ea bone, o robala boroko bo tebileng.

Hoo e ka bang metsotso e meng le e meng e 90, u kena ho seo hangata ho thoeng ke karolo ea bohlano ea boroko, e leng boroko bo potlakileng ba mahlo (REM). Matšoenyeho a bosiu ka kakaretso a etsahala ha u robetse ntle le REM, ha litoro tse bohloko li etsahala nakong ea boroko ba REM.

Kalafo

Maemong a mangata, ho phekola litoro tse bohloko tse etsahalang khafetsa ho kenyelletsa ho phekola boemo bo ka tlase.

Ho tepella maikutlo le matšoenyeho

Ho sebetsana le maemo a joalo ka khatello ea maikutlo le matšoenyeho, ho ka thusa ho rarolla menahano le maikutlo a ka lebisang litorong tse bohloko. Tse ling tsa likhetho tsa kalafo bakeng sa maemo ana li ka kenyelletsa:

• psychotherapy, haholo-holo kalafo ea boits'oaro ea boits'oaro (CBT)
• meriana, joalo ka serotonin reuptake inhibitors (SSRIs) e khethiloeng
• lihlopha tsa ts'ehetso
• mekhoa ea boikhathollo, joalo ka yoga, ho thuisa le ho hema haholo
• ho ikoetlisa kamehla

Maemo a boroko

Kalafo ea maemo a ho robala, joalo ka ho phomola ha boroko le boroko, e ka fapana. Hangata ho koaleha moea ka nakoana borokong ho alafshoa ka mechine e phefumolohang, meriana, ho fetoha ha mokhoa oa bophelo, 'me maemong a mang ho etsoa opereishene.

Narcolepsy hangata e phekoloa ka meriana ea nako e telele, joalo ka tse khothatsang le tse ling tse imelang khatello ea maikutlo.

PTSD

Haeba litoro tse bohloko li bakoa ke PTSD, ho bohlokoa ho batla kalafo ea litsebi. Ho na le liphekolo tse ikhethang tse ka sebelisoang bakeng sa litoro tse tšabehang tsa PTSD, joalo ka kalafo ea ho itlhakisa ea litšoantšo le ho ikarola ha pono-kinesthetic.

Phekolo ea litšoantšo tsa boitlhakiso e kenyelletsa ho hopola litoro tse bohloko (kapa litoro tse mpe) ha u tsohile le ho fetola pheletso hore toro e se hlole e sokela. Phekolo ea "visual-kinesthetic dissociation therapy" ke mokhoa o mong o sebelisetsoang ho thusa ho ngola lintlha tse bohloko ka har'a mohopolo o mocha o seng bohloko.Gray R. (2011). NLP le PTSD: Protocol ea visual-kinesthetic dissociation protocol. https://www.researchgate.net/publication/239938915_NLP_and_PTSD_The_Visual-Kinesthetic_Dissociation_Protocol

Ntle le ho phekola matšoenyeho le khatello ea maikutlo, kalafo ea boits'oaro ba boits'oaro (CBT) e kanna ea sebelisoa bakeng sa ho phekola litoro tse bohloko tse bakoang ke PTSD.

Phuputsong e 'ngoe ea morao tjena, bafuputsi ba ile ba batlisisa hore na ho sebelisa CBT bakeng sa PTSD ho tla thusa ho fokotsa litoro tse bohloko tse sa khaotseng.Levrier K, le al. (2016). Pherekano ea litoro tse tšosang, khatello ea maikutlo le ts'ebeliso e ntle ea kalafo ea boits'oaro bo shebaneng le khatello ea maikutlo. ETSA: Barupeluoa ba thuto ba fumane CBT bakeng sa libeke tse 20. Bafuputsi ba fumane hore kamora libeke tse 20 tsa CBT, liperesente tsa 77 tsa bankakarolo ha ba sa ba le litoro tse iphetang tse amanang le PTSD ea bona.

Tabeng ea litoro tse bohloko tse bakoang ke PTSD, meriana e ka sebelisoa e le karolo ea protocol ea kalafo bakeng sa lefu lena ka kakaretso. Leha ho le joalo, kantle ho PTSD, ke ka seoelo meriana e ka sebelisoang ho phekola litoro tse bohloko tse iphetang.

Liphetoho bophelong

E 'ngoe ea litsela tseo u ka fokotsang litoro tse tšosang tse iphetang ke ho etsa litloaelo tse nepahetseng tsa ho robala ka ho ntlafatsa tloaelo ea hau ea ho robala.

1. Etsa kemiso ea boroko. Kemiso ea boroko e ka thusa ho etsa bonnete ba hore u robala ka ho lekaneng bosiu bohle. E ka boela ea fana ka botsitso bo tloaelehileng haeba u ba le litoro tse iphetang ka lebaka la khatello ea maikutlo kapa matšoenyeho.
2. Tlama thepa ea elektronike. Karolo e kholo ea ho robala hantle ke ho etsa bonnete ba hore 'mele oa hau o itokiselitse ho robala. Leseli le leputsoa le tsoang ho elektroniki le tsejoa ho hatella melatonin, hormone ea boroko, e etsa hore ho be thata ho robala le ho robala.
3. Qoba lintho tse susumetsang. Ho nka lintho tse khothatsang pele u robala ho ka etsa hore ho be thata le ho feta ho robala. Ho ea ka Mokhatlo oa Sechaba oa Boroko, joala, lisakerete le caffeine li ka ama boroko ba hau hampe. Malebela a ho robala hantle. (ke). https://www.sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips
4. Bea sethala. U lokela ho etsa bonnete ba hore bethe ea hao, mesamo le likobo li phutholohile. Ntle le moo, ho khabisa kamore ea hau ka lintho tse tloaelehileng, tse tšelisang ho ka thusa ho theha sebaka se bolokehileng sa ho robala.

Ha u e-ba le litoro tse bohloko khafetsa, u ka fumana ho le thata ho robala hape. Mona ke mekhoa e 'maloa eo u ka e sebelisang ho khutsa kamora ho tsoha litorong tse bohloko.

• Itloaetse ho hema haholo. Haeba u tsoha u tšohile kapa u tšoenyehile, phefumoloho e tebileng, eo hape e bitsoang phefumoloho ea diaphragmatic, e ka thusa ho fokotsa lebelo la pelo ea hau le ho theola khatello ea mali.
• Buisanang ka toro. Ka linako tse ling, ho buisana ka toro le molekane kapa motsoalle ho ka thusa ho fokotsa tse ling tsa matšoenyeho ao e ka beng e a bakile. E kanna ea ba tsela e ntle ea ho nahanisisa ka taba ea hore ke toro feela, ha ho letho le leng hape.
• Ngola hape toro. Karolo ea CBT e kenyelletsa ho ngola menahano le maikutlo a hau bocha. Haeba u ka ngola hape toro e tšosang ntho e sa tšosang kapa e tšoenyang, u ka iphumana u khona ho robala hape.

Nako ea ho bona ngaka

Haeba litoro tse mpe khafetsa li ama bokhoni ba hau ba ho robala hantle kapa li u bakela khatello ea maikutlo kapa khatello ea maikutlo letsatsi lohle, batla thuso.

Haeba litoro tsa hau tse mpe li amana le khatello ea maikutlo, ho tšoenyeha kapa khatello ea maikutlo, etsa kopano le setsebi sa bophelo bo botle bakeng sa kalafo le tšehetso. Mokhatlo oa American Psychiatric Association, American Psychological Association, le Anxiety and Depression Association of America kaofela li na le lisebelisoa tseo u ka li sebelisang ho fumana setsebi sa bophelo bo botle ba kelello haufi le uena.

Haeba litoro tsa hau tse bohloko li amana le boemo bo ka tlase ba boroko, mofani oa tlhokomelo ea bophelo a ka batla ho odara thuto ea boroko. Thuto ea boroko ke teko e atisang ho etsoa setsing sa liteko tsa bosiu bo le bong. Liphello tsa tlhahlobo li ka thusa ngaka ea hau ho fumana hore na u na le bothata ba boroko bo ka lebisang litorong tsa hau tse pheta-phetoang.

Ntlha ea bohlokoa

Litoro tse tšosang tse etsahalang khafetsa hangata li na le sesosa. Ka linako tse ling, sesosa sena se ka amana le khatello ea maikutlo kapa matšoenyeho, ts'ebeliso ea meriana, kapa tšebeliso e mpe ea lithethefatsi.

Haeba u utloa eka litoro tse tšosang tse etsahalang khafetsa li ama bophelo ba hau, etela ngaka kapa setsebi sa bophelo bo botle ba kelello. Hang ha u sebetsana le sesosa sa litoro tse iphetang, u ka khona ho li fokotsa kapa ho li felisa ruri.