Kugadzirisa Dambudziko reKurara

Wanga wakarara zvakanaka here munguva pfupi yapfuura?

Zvidzidzo zveepidemiological zvakakodzera zvinoratidza kuti chiitiko chekurara zvakanyanya, uye27% yevanhu vari munyika vane zvirwere zvakasiyana-siyana zvekurara.Pakati pazvo, zviratidzo zvinosanganisira kusakwanisa kurara, kugara wakarara, uye kusarara zvakanaka.Izvi 3 zviratidzo zvinowanzoita 61%, 52% uye 38% yevarwere maererano.Inenge 50% yevarwere vaiva nezviratidzo zviviri kana kupfuura panguva imwe chete.

Nzira yekugadzirisa sei chirwere chisingaperi chekurara?

1, Kurapa kwezvinodhaka

Kurapa nezvinodhaka kunotanga kushanda nokukurumidza, asi hazvibviri kudzivisa kuita kwezvinodhaka zvachose.Naizvozvo, iyo yakakosha poindi yekurapa kwezvinodhaka ndeyekuteerera kune chiyero pakati pekurapa maitiro uye akashata maitiro.Ngwarira mutsauko muvanhu, uye musimboti wekudzora huwandu.Zvisinei, vakadzi vane pamuviri, vakwegura vanotora mishonga yakawanda panguva imwe chete, uye vana havasati vakurudzirwa kushandisa mushonga wezvinetso zvekurara.

2, Cognitive therapy

Psychotherapy ndiyo yekutanga sarudzo yekurapa kushaya hope, uye cognitive behavioral therapy ndiyo inonyanya kushandiswa nzira.Kubudirira kwayo kuri nani pane kurapwa kwezvinodhaka munguva refu.Chinangwa chikuru ndechekutungamirira varwere kuti vave nekuongorora kwakarurama kwezvikonzero uye zvinogona kuitika zvekushaya hope.Cognitive therapy inogona kubatsira varwere kuti vachinje maitiro avo akaipa ekuziva uye maitiro ekurara, kudzoreredza kumanikidzwa kwepfungwa, uye pakupedzisira kuwana shanduko inoshanda yemaitiro ekurara.

3, Restrict therapy

Restrictive therapy ndiyo inonyanya kudzidzwa uye inobatsira nzira mukurapa kushaya hope.Nzvimbo dzekuvhiya ndedzinotevera:

1. Kana uchinge wanzwa hope chete ndipo paunokwanisa kuenda kunorara, uye Kana usingagoni kukotsira, buda muimba yako yokurara;

2. Usaite chinhu chisingaenderani nekurara pamubhedha;

3. Hazvinei kuti wakarara zvakadini manheru apfuura, chengeta nguva yokumuka;

4. Rega kurara masikati.

Kurapa kwekudzivirira kunowanzo shandiswa kuvarwere vane hope dzakareruka, asi kunofanira kushandiswa nokungwarira muvarwere vane pfari, bipolar disorder, uye parasomnia.

4, Relaxation kurapwa

Relaxation therapy inogona kubatsira varwere kuchinja pfungwa dzavo, kuzorodza muviri nepfungwa, uye kudzivirira kukanganiswa kwekushushikana mupfungwa husiku pakurara.Hypnosis, inofambira mberi tsandanyama kuzorora kudzidziswa, mudumbu kufema kufema, kufungisisa, biofeedback, yoga, nezvimwewo zvinowanzoshandiswa nzira dzekuzorodza.

5, Physical factor therapy

Physical factor therapy ine zvishoma mhedzisiro uye kugamuchirwa kwepamusoro muvarwere, uye inowanzoshandiswa kurapa adjuvant.Kurapa kwechiedza, biofeedback therapy uye electrotherapy mazano ekiriniki.

6, Kinesiotherapy

Kinesiotherapy inogona kuwedzera kuyerera kweropa rehuropi izvo zvinobatsira pakudzoreredza kwecerebral cortex basa.Mukuwedzera, inogona kuderedza kudzvinyirira, kubvisa manzwiro akaipa, kuitira kugadzirisa kurara.

Mishumo inoratidza kuti aerobic exercise ine zvakafanana mhedzisiro kune hypnotics.Zvisinei, pari zvino, tsvakurudzo pamusoro pemishonga yekurovedza muviri yekusingaperi insomnia haisi yakadzika, kunyanya pakusarudzwa kwesimba rekurovedza muviri, nguva uye zvichingodaro, kuchine kushayikwa kwekubatana kwechiratidzo index uye chiyero.Nokudaro, chiyero chakakodzera chekurovedza muviri ndechimwe chezvinhu zvikuru zvisingazivikanwi zve kinesiotherapy, iyo inoda kuongororwa zvakare.