Thandizo la Thandizo Lingawathandize Kuchiza Insomnia popanda Mankhwala
Nthawi zina amadziwitsidwa kuti munthu amatha kugona ndi kugona (CBTI) pofuna kuthana ndi vuto la kugwa kapena kugona, zomwe zimasonyeza kuti akulephera kugona . CBTI ndi chiyani? Phunzirani za mankhwalawa komanso chifukwa chake zingakhale zothandiza kuti mupeze zina zomwe mukufunikira ndikuthandizani kupewa kugwiritsa ntchito mapiritsi ogona.
Kodi Chidziwitso Chotani Chakumaganizira za Kusuta (CBTI)?
Njira yothetsera vuto la kugona (CBTI) ndimadongosolo a mankhwala a 4- mpaka 6 omwe angathandize anthu amene akuvutika kugona, kugona, kapena kupeza kuti kugona sikungabweretse.
CBTI ndi njira yotsimikiziridwa ndi sayansi, yothandiza kwambiri kuthetsa kugona popanda kudalira mankhwala monga mapiritsi ogona . Cholinga ichi chotsogolera chithandizo chidzakuphunzitsani maluso omwe angakhale othandiza ngati kugona kumabweranso mtsogolo, monga momwe zimakhalira nthawi zambiri. CBTI ili ndi phindu losatha ndipo ambiri omwe akuyambitsa ndondomeko amanena kuti akukhala osangalala.
CBTI sizingowonjezera uphungu wogona tulo . Amatsogoleredwa ndi dokotala wodziwa bwino ntchito yothetsera vuto la kugona. Mankhwalawa angaperekedwe ndi katswiri wamaganizo, wodwala matenda a maganizo, kapena dokotala winanso yemwe waphunzira maphunziro apadera.
Zigawo za CBTI
Chimodzi mwa maumboni ofunikira kwambiri a CBTI ndi maphunziro pa tulo tofa nato komanso zinthu zomwe zimakhudza ubwino wa kugona komanso kuchuluka. Izi zikuphatikizapo kuyambiranso kayendedwe ka circadian ndi homeostatic sleep drive ndi momwe ntchito izi zimakhudzira kugona. Kuphatikiza apo, kufotokozera mwachidule mapiritsi osiyanasiyana ogona ndi momwe kulekerera kumachepetsa mphamvu zawo nthawi zambiri kumachitika.
Pofufuza mkhalidwe wanu, zovuta zomwe zimapangitsa kuti mukhale osagona zingathe kudziwika ndi kusokonezedwa. Ndi chitsogozo choyenera, mudzaphunzira kukhala ndi makhalidwe abwino ogona. Pogwiritsa ntchito luso lodziletsa maganizo ndi kuthetsa nkhawa, kudzakhala kotheka kugona tulo osadzuka ndi malingaliro anu.
Monga gawo la izi, kuyesetsa kudzapangidwa kuti zithandize kuzindikira ndi kuthetsa malingaliro, makhalidwe, ndi malingaliro omwe amachititsa kugona.
Pomalizira, njira zothana ndi vutoli zimayikidwa kuti zikuthandizeni kuti muyankhe kuwonongeka ndi kusunga ntchito yamasana. Chikhalidwe cha pulogalamuyi chimaphatikizaponso ndondomeko ya kugona yomwe imakwaniritsa zofuna zanu za kugona.
Zimene muyenera kuyembekezera ndi CBTI
Pulogalamu ya CBTI yowonjezera iliyonse kuyambira magawo 4 mpaka 6 omwe akutsatirana limodzi ndi katswiri. Misonkhanoyi imakonzedwa sabata kapena sabata iliyonse ndipo imatha mphindi 30-60. Mlungu uliwonse, kupita patsogolo kwanu kudzayang'aniridwa mosamala ndi kugwiritsira ntchito zipangizo za kugona . Malingaliro ndi chitsogozo chapadera zidzaperekedwa kuti zikulimbikitseni inu ku zolinga zanu.
Ndani Amapindula ndi CBTI?
Ziribe kanthu chifukwa chake muli ndi tulo, kapena kwa nthawi yayitali bwanji, CBTI ikhoza kuthandizira kuthetsa. Zimathandizanso omwe ali ndi matenda aakulu omwe amalepheretsa tulo, kuphatikizapo omwe ali ndi ululu kapena mavuto a maganizo monga nkhawa kapena kupanikizika.
Pulogalamuyi yapadera idzawongolera zolinga zomwe mwakhudzana nazo kugona kwanu. Kwa ena, izi zingatanthauze kugona tulo, kugona usiku, kugona popanda kugwiritsa ntchito mapiritsi, kapena kutopa kutopa kwa tsiku.
Pulogalamuyi ingathandizenso ana aang'ono omwe sagwirizana ndi nthawi yogona, achinyamata kapena akuluakulu omwe amakhala mochedwa ndi kugona chifukwa cha kuchedwa kwa matenda a matenda ogona , kapena anthu omwe ali ndi vuto lolowerera.
Mmene Mungapezere Wophunzira wa CBTI
Maphunziro apadera oyenerera CBTI amathandiza kuti odwala apambane, koma amalepheretsanso chiwerengero cha akatswiri azachipatala omwe angapereke chithandizo. Ngati mukufuna kudziwa katswiri wa CBT pafupi nanu, ganizirani mndandanda wa American Board of Sleep Medicine.
Zingakhalenso zothandiza kupempha kutumiza kwa dokotala wogona ogona komwe angakupatseni chitsogozo choonjezera pazinthu zakutundu wanu.
Kugonana kungapambidwe mosamalitsa popanda kugwiritsa ntchito mapiritsi ogona, ndipo ndi bwino kudziŵa zomwe mungachite.