Kodi Chithandizo Chatsopano ichi cha OCD Chingathandizire Kumene Ena Sakwanira?

Zamkati

• OCD Yofunika Kuwerenga
• Anthu Otchuka ku Black American ndi OCD

Zaka khumi zapitazo, ndinali kulimbana ndi OCD yoopsa. Ndinali nditagwirapo kale kwa asing'anga ambiri ndipo ndinachitidwadi milungu itatu ndikuwonetsedwa kwambiri ndi Exposure and Response Prevention (ERP) ndi katswiri waluso wa OCD. Nthawi yonseyi komanso ndalama zomwe ndimagwiritsa ntchito, ndikangopezeka ndikumakakamiza kuyambira pomwe ndimadzuka mpaka kukagona usiku. Ndinatsekera, ubongo wanga unali wotsekedwa; ndipo popeza kuti palibe mankhwala omwe adagwira ntchito, ndidachita mantha kuti sindidzamasulidwa.

Ndinkafuna kwambiri kumva ndikumachita ngati anzanga omwe si OCD. Ndinapemphera ndikuyesera mwamphamvu momwe ndingathere, koma sindinathe kuyimitsa kukakamizidwa. Choopsa kwambiri chinali kudziwa kuti ndinali munthu wamphamvu kwambiri komabe, sindinathe kusintha machitidwe anga. Ndinaganiza, "Oo, ngati ERP sinagwire ntchito pa ine, ndiye zitha bwanji? Kodi ndingokhala monga chonchi mpaka kalekale? ”

Awa anali malo owopsa komanso opanda chitetezo choti ndikhalemo. Kenako, chakumadzulo kwa Ogasiti 7, 2010, china chake chidachitika - chochitika chomwe chidandikankhira "mwamantha". Ngakhale zidawoneka ngati zoopsa zomwe zidandipweteka, zidakhala zabwino kwambiri zomwe zikadachitika. Pomaliza, zenizeni zidatha kuthana ndikulakalaka kwanga matenda. Pomaliza, adandiwonetsa zomwe zimawoneka zowopsa kuposa mantha anga opatsirana. Ndiwo usiku womwe udandisintha. Ndinayendetsedwa ndikulipitsidwa m'njira yomwe sindinakhalepo zaka zonse zomwe ndagwidwa ku OCD gehena. Gawo lotsatira, kukana zizolowezi zokakamiza, sizimawoneka ngati zovuta. Zowona, sizinali zabwino kwenikweni, komabe, mwadzidzidzi zitha kuchitika.

Apa ndipamene mankhwala omwe ndimati RIP-R adabadwa - mankhwala omwe adapulumutsa moyo wanga. RIP-R ndi njira yodziwira yomwe imakonzanso ndikuwongolera magawo a ERP omwe sanandiyendere bwino.

Ndiyamba kunena kuti ndine loya wamkulu wa ERP: Ndadziwonera ndekha komanso mwaukadaulo mphamvu za ERP ndi momwe zimathandiziradi wodwalayo. Ndinazindikira kuti ngakhale ERP ndi njira yabwino kwambiri yothandizira anthu, sikuphatikizapo njira zilizonse zowunikira omwe ali ndi vuto la wodwalayo.

Ndikukhulupirira kuti ndikofunikira kudziwa kuti kasitomala ali wokonzeka bwanji kusintha zizolowezi zawo asanayambe njira yokhumudwitsa. Kutanthauza kuti, kasitomala sangakhale wolimbikitsidwa kwambiri ndipo othandizira ambiri atha kuyamba "kuwulula," potero mwina kutsogolera makasitomala kuti azichita zinthu zowakakamiza. chonde onani positi yanga, "Chifukwa Chithandizo Chakuwonetsera ndi Kuyankha Sanandigwire Ine").

Komanso, RIP-R yapangidwa kuti ikhale yamadzimadzi, mwakuti munthu amatha kutaya kumverera koyendetsa ndikulimbikitsidwa akakhala mu "P" kapena gawo lazoyeserera; ndiye, wodwalayo angafune kuyimitsa pang'ono ndikubwerera kumalo otsika kwambiri.

RIP-R ikonza izi. "R" imayimira pansi pamiyala. Pansi penipeni ndi fanizo; aliyense "wotsutsana" ndi wosiyana. Zimafika pamalingaliro; thanthwe langa likhoza kukhala losiyana ndi lanu. Gawo ili la chithandizo likuyimira kuti wodwala akuyenera kuyendetsedwa bwino asanayambe kukana zizolowezi zawo.

Ndikukhulupirira motsimikiza kuti onse omwe ali ndi vutoli amafunika "chifukwa," "kuyitana," kapena "chochitika" chomwe chimagwedeza ndi kuwakankhira pansi. Malo omwe amadzimva kuti sangakhalenso motere kapena kumadzimva kuti athana ndi "zipolopolo" zonse. Kamodzi, wodwala amayendetsedwa molondola, ndikukhulupirira 99% yamavuto amasamalidwa.

Mu chithandizo cha RIP-R, pali "omanga zoyendetsa" asanu omwe kasitomala amafunika kuwunika ndikuwunikanso. Cholinga cha izi ndikukankhira kasitomala mu "thanthwe" ngati chilengedwe sichidawachitire kale.

Kusunthira ku "I," komwe kumatanthauza kusokoneza. Ili ndi gawo lachiwiri la RIP-R lomwe limaphatikizapo kusokoneza kapena kuchepetsa kukakamizidwa. Ngakhale lingaliro la kupewa kuyankha lili lamphamvu mu ERP, kuletsa mayankho onse sicholinga mu RIP-R. Kukhala "OCD wopulumutsidwa" kumatanthauza kuti wodwalayo azikhala ngati anthu omwe si OCD. Anthu wamba omwe si OCD amachita zokakamiza zingapo, koma ndimakhalidwe abwino kuti azikhala bwino. Makhalidwe awo nthawi zambiri amawongoleredwa. Mwachitsanzo, ngati chinthu chomata chikhala m'manja mwa anthu awiri, munthu yemwe si OCD amakhala bwino ndikutsuka m'manja mwachangu kuti achotse goo. Munthu wa OCD amatha kusamba komanso kutalika kwakanthawi kuyesera kuthetsa kukayika konse m'mutu mwawo kuti mankhwalawo achotsedwa. Kenako, ndimatha kusiya kutsuka, ndikumvanabe "womata" ndikuyambiranso kutsuka. Munthuyu angafune kuchepetsa kapena kusokoneza machitidwe osamba kuti akhale kutalika kwa nthawi ngati munthu woyamba.

Pofuna kupatsa wodwala mapulani amasewera kapena njira inayake yochitira izi, RIP-R imagwiritsa ntchito zida zopangira chidziwitso cha 10. Izi ndi “zanzeru” zanzeru zomwe adapangira kuti wodwalayo aphunzire ndikuzolowera ndikuchita. Cholinga chake ndi kuthandiza wodwala kulimbitsa "malingaliro awo ofooka" mokwanira kuti athane ndi malingaliro otengeka; potero, kuwathandiza kukana kukakamizidwa. Makasitomala ndiye, amagwiritsa ntchito ma manipulators tsiku lonse, tsiku lililonse, mobwerezabwereza; pomwe nthawi zonse amasokoneza ndikuwongolera machitidwe okakamiza mpaka atakwaniritsa cholinga chawo chokhala ngati anthu omwe si OCD. Kenako, amadziwika kuti ali "OCD akuchira."

OCD Yofunika Kuwerenga

Anthu Otchuka ku Black American ndi OCD