Kalafo ea ho Tšoenyeha: Lipheko, Phekolo le Likhetho tsa Tlhaho

Litaba

• 1. Phekolo ea kelello
• 2. Kalafo ea lithethefatsi
• 3. Phekolo ea tlhaho

Kalafo ea ho tšoenyeha e etsoa ho latela matla a matšoao le litlhoko tsa motho e mong le e mong, haholo-holo ho kenyelletsa kalafo ea kelello le ts'ebeliso ea meriana, joalo ka lithibela-mafu kapa li-anxiolytics, tse laetsoeng ke ngaka, tse sebetsang boemong ba boko ho fokotsa matšoao a matšoenyeho. .

Ntle le moo, ho kgothaletswa hore motho a tlatsetse kalafo ka mehato ea tlhaho, ha a etsa mesebetsi e kang ho ikoetlisa, ho thuisa, ho tants'a, yoga kapa tai, mohlala, kaha ke maano a thusang ho fokotsa maemo a khatello ea maikutlo, ho eketsa mmele oa tlhokomeliso le ho ikutloa u phutholohile, ntle le ho kenya letsoho bophelong bo phetseng hantle.

Nako le nako ha matšoao a ho tšoenyeha a le teng, joalo ka ho teneha kapele, tšabo e sa hlaloseheng, ho hlobaela kapa ho hloka mohopolo, ho kgothaletswa ho ea buisana le ngaka ho netefatsa sesosa le ho qala kalafo, hobane lefu lena le ka baka litlamorao tse 'maloa tse mpe e le menyetla e meholo ea ho itšireletsa mafung. , mohlala, mafu a kelello kapa a pelo. Ithute ho tseba hore na ke matšoenyeho.

1. Phekolo ea kelello

Phekolo ea kelello le kalafo ea boits'oaro, e tataisoang ke setsebi sa kelello, ke litsela tsa bohlokoa tsa ho phekola matšoenyeho. Hangata, haholo maemong a bobebe kapa a pele, ke maano ana feela a ka lekanang ho laola le ho thibela matšoao, ntle le tlhoko ea meriana.

Lits'ebetso tsa psychotherapy li bohlokoa hobane li hlohlelletsa ho khetholla le ho rarolla menahano e sothehileng, ho hlohlelletsa ho itseba le ho fokotsa likhohlano tsa maikutlo. Phekolo ea boits'oaro ba kelello, ka lehlakoreng le leng, e kenya letsoho liketsong tsa bohlokoa le ho ikoetlisa ho laola matšoenyeho le mathata a qobelloang.

2. Kalafo ea lithethefatsi

Meriana e khothalletsoang ka ho fetisisa ea ho phekola matšoenyeho e kenyelletsa:

• Ho imeloa kelellong, joalo ka Sertraline, Escitalopram, Paroxetine kapa Venlafaxine: ke lithethefatsi tse ikhethileng pele kalafong ea matšoenyeho, kaha li sebetsa hantle ho laola matšoao ka ho thusa ho nkela methapo ea kutlo ea boko e hlohlelletsang maikutlo le boiketlo;
• Anxiolytics, joalo ka Diazepam, Clonazepam, Lorazepam: leha e le litlhare tse sebetsang haholo bakeng sa ho khutsisa, ha lia lokela ho sebelisoa e le khetho ea pele, kaha li baka kotsi ea ho itšetleha le litlamorao tse kang ho otsela le ho oa;
• Beta blockers, joalo ka Atenolol, Pindolol, Propranolol: tsena ke lithethefatsi tse sebelisetsoang ho laola khatello ea mali le ho otla ha pelo mme, leha li sebelisoa khafetsa, ha li sebetse haholo ho phekoleng matšoenyeho. Leha ho le joalo, li ka buelloa liketsahalong tse itseng, e le tsela ea ho fokotsa matšoao a amanang le matšoenyeho, joalo ka ho thothomela ho sitisang tšebetso e itseng.

Bakeng sa ts'ebeliso ea lithethefatsi tsena, ho hlokahala khothatso e tiileng ea bongaka, hobane ho bohlokoa ho lekola litlamorao, ho hlokahala hore o fetole litekanyetso le litlamorao tsa lehlakore. Ithute haholoanyane ka likhetho tsa meriana ea ho phekola matšoenyeho.

3. Phekolo ea tlhaho

Ho laola matšoenyeho ho na le mekhoa e mengata ea tlholeho, e sebelisetsoang ho tlatselletsa kalafo, e ka ntle ho bohlokoa haholo ho fokotsa matšoao le ho fokotsa tlhoko ea meriana.

Likhetho tse ling tse sebetsang li kenyelletsa boikoetliso ba 'mele, joalo ka ho tsamaea, ho sesa le ho tants'a, yoga, Pilates, tai chi, kaha li fana ka boikhathollo le boiketlo. Ntle le moo, ho kgothaletswa ho tsetela mesebetsing ea boithabiso le boithabiso, joalo ka ho bala, ho penta, ho bapala seletsa kapa ho mamela 'mino, ho etsa mohlala, joalo ka ha li thusa ho imolla khatello ea maikutlo le matšoenyeho. Ithute haholoanyane ka mehato ea ho loants'a matšoenyeho.

Ntle le moo, ho boetse ho na le monyetla oa ho sebelisa litlhare tsa tlhaho ka ketso e khutsitseng, e leng se tlatsetsang phokotsong ea matšoenyeho. Bona mehlala e meng video e latelang: