He aha ka manaʻo hopohopo nui?

Anter

• He aha ka pīhoihoi nui e hana ana?
• He aha nā hōʻailona a me nā hōʻailona o ka hopohopo hana kiʻekiʻe?
• Nā hōʻailona noʻonoʻo o ka hopohopo hana kiʻekiʻe:
• Nā hōʻailona kino o ka hopohopo hana kiʻekiʻe:
• Loaʻa ka Lapaʻau ʻana no ka hopohopo hana kiʻekiʻe?
• E inoa iā ia a e Normalize ia
• E ho'āʻo i ka Therapy, ʻoi aku ka CBT
• Hana Li'ili'i
• Hoʻomaʻamaʻa ma waho o ka Therapy
• Nānā no

ʻOiai ʻo ka hopohopo hana nui ʻaʻole ia he ʻenehana lapaʻau kūhelu, he manawa maʻamau ia i hoʻohana ʻia e wehewehe i kahi hōʻiliʻili o nā ʻōuli e pili ana i ka hopohopo e hōʻike maikaʻi ana paha i kahi ʻano diagnosable.

No ke aha i piʻi ai ka kaulana? Ma kahi o nā kūlana olakino noʻonoʻo, ʻano "ʻoluʻolu," e like me ka ʻōlelo a Elizabeth Cohen, Ph.D, he psychologist lapaʻau ma New York City. ʻOi aku ka nui ma mua o ka ʻole, makemake ka poʻe e noʻonoʻo ʻia he "hana kiʻekiʻe" ma mua o ka "manaʻo nui wale," wehewehe ʻo ia, ʻo ia ka mea i hoʻohui pū ʻia, makemake ka poʻe "e loaʻa i kahi maʻi e hoʻomaikaʻi ai lākou."

Ma ke ʻano, he lio Trojan kēia; hiki iā ia ke alakaʻi i ka poʻe e nānā ʻole ʻole me ko lākou olakino noʻonoʻo e nānā i loko. Ma muli o ka nui o ka stigma e uhi ana i nā ʻano diagnose olakino noʻonoʻo āpau, ʻo ka makemake e hoʻokaʻawale iā ʻoe iho mai kēia mau ʻano hiki ke hoʻopilikia i ka noʻonoʻo o loko a me ke komo ʻana i ka mālama olakino noʻonoʻo pono, e wehewehe ai ʻo Cohen. Akā, ma ka ʻaoʻao ʻē aʻe, hiki i ka lepili ʻana o "high functioning" ke hāʻawi i kahi wahi komo aloha aku, ma muli o kekahi ʻaoʻao i ke ʻano o ke ʻano o kēia ʻano. (E pili ana: ʻO ka Stigma a puni ka lāʻau lapaʻau psychiatric e koi ana i ka poʻe e ʻeha i ka noho mālie)

ʻAʻole ia he manaʻo, aia naʻe he hopohopo "haʻahaʻa" a i ʻole ʻo kekahi ʻano hopohopo e ʻoi aku ka liʻiliʻi o ka hana. No laila, he aha ka hopohopo hana nui? Ma mua, wāwahi nā poʻe loea i nā mea āpau e pono ai ʻoe e ʻike e pili ana i ka hopohopo hana nui, mai nā hōʻailona a me nā ʻōuli i ka lāʻau.

He aha ka pīhoihoi nui e hana ana?

ʻO ka hopohopo hana kiʻekiʻe ʻaʻole kahi lāʻau lapaʻau ʻike kūhelu i ʻike ʻia e ka Diagnostic and Statistical Manual of Mental Disorder (DSM), ka papa inoa o nā kūlana psychological i hoʻohana ākea ʻia e nā kauka e hōʻoia i nā mea maʻi. Eia nō naʻe, ʻike ʻia ia e nā loea olakino he nui e like me kahi ʻāpana o ka maʻi pīhoihoi maʻamau, wahi a Cohen. ʻO GAD kahi maʻi pīhoihoi i hōʻike ʻia e ka hopohopo mau, hopohopo nui, a me nā haunaele i hoʻonui ʻia, ʻoiai ke liʻiliʻi a ʻaʻohe mea e hoʻonāukiuki iā ia, e like me ka National Institute of Mental Health. ʻO ia no ka mea ʻo ka hopohopo hana nui ka mea nui he "kāwili o nā kūlana pili i ka hopohopo," wehewehe ʻo ia. "Loaʻa iā ia ka poʻe leʻaleʻa e hele maʻamau me ka hopohopo kaiāulu, nā pane o ke kino a me ka" kakali no ka hāʻule ʻana o nā kāmaʻa ʻē aʻe o GAD, a me ka rumination o ka maʻi obsessive-compulsive (OCD). "

ʻO ka mea nui, ʻo ka hopohopo hana nui kahi ʻano hopohopo e hoʻokuʻi i kekahi e hyper-hoʻohua a hyper-perfectistic paha, a laila e hāʻawi nei i nā hopena "maikaʻi" (i ka waiwai a me ka honua kaiaulu). Akā, hiki mai kēia ma kahi o ke kumu kūʻai noʻonoʻo: ʻoiai lākou e hana ikaika a ʻoi aku ka paʻakikī e hoʻokō i kahi metaphorical A +, ʻoi aku ka nui o lākou i ka manawa like no ka makaʻu (ʻo ia hoʻi ka hemahema, haʻalele, hōʻole) e hoʻopau nei i ke ahi, wehewehe ʻo Cohen.

Eia nō naʻe, paʻakikī paha ke kuhikuhi i ka wā e hakakā ai kekahi kanaka me ka hopohopo hana nui - no laila, ʻo ka mea nui, ua kapa ʻia ia "hopohopo hūnā ʻia," e like me ka poʻe loea ma aneʻi. Ma muli o ka hapa nui o ka "hana kiʻekiʻe" o ka hopohopo hana kiʻekiʻe, ʻaʻole i hui pinepine ʻia e nā kānaka me nā maʻi noʻonoʻo a i ʻole nā ​​pilikia olakino. (ʻOiai, hoʻomanaʻo hoʻomanaʻo, ʻano ʻokoʻa ke olakino noʻonoʻo, a ʻaʻole like ke ʻano o kēia mau kūlana no nā mea āpau.)

"ʻO ka manawa pinepine, ʻo ka poʻe me ka hopohopo hana nui e like me nā hōkū pōhaku a hōʻike i nā puka o waho o ka kūleʻa," wahi a ka psychologist psychology ʻo Alfiee Breland-Noble, Ph.D., ka luna o ka AAKOMA Project, kahi nonprofit i hoʻolaʻa ʻia no ka mālama olakino noʻonoʻo a me ka noiʻi. I nā huaʻōlelo ʻē aʻe, ko lākou lehulehu, ke ola kūwaho e kahakaha pinepine ʻia me kahi ʻoihana hoʻohua, hoʻokō, a / a i ʻole ʻohana polia a me ka nohona home - nā mea āpau āpau e ka makaʻu ma mua o ke kuko. , ka makaʻu i ka hāʻule ʻana i hope, a i ʻole ka makaʻu o ʻelemakule, "wahi a Cohen. ʻO kēia ka poʻe e ʻae "e loaʻa āpau" ma ka ʻili, akā ʻano like, Instagram i ke ʻano kanaka - ʻike wale ʻoe i nā mea nui.

A ʻoiai e hoʻomaka ana nā hānai pāpili e hoʻopihapiha i nā pou #nofilter hou aʻe (a me TG no kēlā mea no ka mea ʻo ka skig 👏 ke stigma 👏), makemake ka lehulehu e uku i ka poʻe me ka hopohopo hana nui, no laila e hoʻomau nei i kēia kūleʻa-ʻaʻohe mea-ka -ʻo koʻikoʻi koʻikoʻi.

Lawe, no ka laʻana, kekahi mea, no ka hopohopo a hopohopo paha ʻaʻole lawa kā lākou hana e hōʻoluʻolu ai i ko lākou haku, hoʻolilo i ka hopena pule holoʻokoʻa e hana ana i kahi papahana. A laila, hoʻi lākou i ka hana ma ka Pōʻakahi me ka pau ʻole a me ke kāʻei ʻana. Eia nō naʻe, mahalo ʻia lākou e ko lākou haku a me nā hoapapa, i kapa ʻia he "mea pāʻani kime," a mahalo ʻia me he mea lā ʻaʻole nui a nui iki kahi hana. Aia kekahi puʻu o ka hoʻoikaika ikaika no kēia hana i hoʻouluulu ʻia i ka hopohopo ʻaʻole maikaʻi a maikaʻi ʻole paha. A, ma muli o ia mea, e manaʻo paha kekahi me ka hopohopo hana nui ʻo kā lākou hana nui ʻana, nā ʻaoʻao perfectist ke kuleana o kā lākou kūleʻa, wahi a Cohen. "Akā, ʻo ka ʻoiaʻiʻo, ua haʻalele kēia ʻano iā lākou a me ko lākou ʻōnaehana hopohopo me ka makaʻu, ma ka lihi, a me kahi kiʻekiʻe o ka hopohopo." (ʻAno e like me ka burnout.)

"Ke noʻonoʻo ʻoe i nā ʻano hana, hana hou ʻoe iā lākou; makemake ʻoe e ola, i ka hopena, a inā manaʻo ʻoe he kōkua ia i kou ola, hana hou ʻoe," wahi a Cohen. "ʻO nā ʻano e pili ana i ka hopohopo hana nui e hoʻoikaika maoli ʻia e ka honua a puni ʻoe."

No laila, ʻo ka hemolele, ʻoluʻolu o ka poʻe, hoʻokau wale, a me ka hana nui - he mea ʻole ka hopena olakino maikaʻi ʻole - maopopo i nā ʻōuli o ka hopohopo hana nui. ʻOiaʻiʻo, ʻo ia wale nō ka papa inoa pōkole o nā hōʻailona kūpono o ka hopohopo hana nui.ʻO kahi laʻana, hiki nō iā ʻoe ke lawehala i ke kala mau ʻana, wahi a Cohen. "E ʻōlelo ana, 'E kala mai iaʻu,' a i ʻole 'E kala mai iaʻu ua lohi wau,' ʻike ʻia e like me ka conscientiousness - akā ʻo ka ʻoiaʻiʻo, ke kaomi nei ʻoe iā ʻoe iho."

No nā hōʻailona ʻē aʻe o ka hopohopo hana kiʻekiʻe ...

He aha nā hōʻailona a me nā hōʻailona o ka hopohopo hana kiʻekiʻe?

He nīnau paʻakikī kēia e pane. No ke aha mai? No ka mea, e like me ka mea i ʻōlelo ʻia ma mua, ʻaʻole maʻalahi ka ʻike a ʻike paha i ka hopohopo hana kiʻekiʻe. "ʻAʻole hiki i ka mea maʻamau ke ʻike i ke ʻano o ka hopohopo nui e hoʻopilikia ai i ka mea e noho pū ana me ia," wahi a Breland-Noble, ka mea i hoʻohui ʻoiai he loea, hiki iā ia ke lawe i kekahi mau manawa ma mua o ka hiki ke ʻike i ka "nui o ka maʻi o ka mea maʻi. hopohopo "inā" kiʻekiʻe ka hana. "

ʻO ka mea nui aʻe, ʻo ka hopohopo hana nui (a me GAD no ia mea) hiki a ʻano like ʻole ke nānā aku i ka mea hoʻomanawanui a me nā loli, e like me kā lākou moʻomeheu. Loaʻa kēia ma ka hapa nui i ka ʻoiaʻiʻo o ka hopohopo hana kiʻekiʻe ʻaʻole ia he hōʻailona olakino kūhelu a no ka nele hoʻi o ka BIPOC i nā noiʻi olakino noʻonoʻo, wehewehe ʻo Breland-Noble, ka mea i hoʻomaka maoli i ka AAKOMA Project no ia kumu. "No laila, ʻaʻole maopopo iaʻu he ʻike hohonu mākou ma ke ʻano he poʻe ʻoihana olakino noʻonoʻo i ka piha piha o nā ʻano hōʻike e pili ana i ka hopohopo, ma ka laulā, a me ka hopohopo hana kiʻekiʻe," wahi āna. (E pili ana: Loaʻa a kākoʻo i nā kumuwaiwai olakino noʻonoʻo no Black Womxn)

Ua ʻōlelo ʻia, ʻōlelo nā loea ʻelua aia kekahi mau hōʻailona laulā o ka hopohopo hana nui.

Nā hōʻailona noʻonoʻo o ka hopohopo hana kiʻekiʻe:

• Huhū
• Hoʻomaha ʻole
• ʻO ka ʻeleu
• Kaumaha, hopohopo, hopohopo
• Makaʻu
• Pilikia ka noonoo ana

Hoʻokahi like kou kino physiological a psychological, a ʻo kou mau hōʻailona noʻonoʻo e loaʻa i nā hōʻailona kino (a ʻo ia hoʻi). "ʻAʻole i hoʻokaʻawale ʻia ko mākou kino e like me nā papahele o ka haukapila," wahi a Cohen. No laila…

Nā hōʻailona kino o ka hopohopo hana kiʻekiʻe:

• Nā pilikia hiamoe; paʻakikī e ala a ala paha i ka weliweli
• Luhi luhi, pau ka manaʻo
• ʻEha ʻiʻo (ʻo ia hoʻi, he ʻuʻuku, hoʻopaʻa ʻia ke kua; ʻeha ʻāwae i ka paʻi ʻana)
• ʻO ka migraine mau a me ke poʻo
• ʻO Nusea i ke kakali ʻana i nā hanana

Loaʻa ka Lapaʻau ʻana no ka hopohopo hana kiʻekiʻe?

Hiki ke hoʻokele pono ʻia kēia ʻano pilikia olakino noʻonoʻo, a hiki ke hoʻokō hou ʻia nā ʻano a i ʻole nā ​​​​maʻamau. "ʻO ka hana ʻana i ka hōʻemi ʻana i ka pīhoihoi nui a me ka hoʻomaikaʻi ʻana iā ʻoe iho, akā, he hana ia i kēlā me kēia lā a paʻakikī; like ia me kēlā me kēia manawa ke loaʻa iā ʻoe ka manawa kūpono e hāʻule ai i ka lawena, pono ʻoe e hana i ka hana ʻē aʻe," wahi a Cohen.

E like me kā Cohen e waiho nei, ʻo ka hopohopo hana nui "kahi ala i ka honua; kahi ala e launa pū me ka honua - a ʻaʻole e hele ka honua." ʻO kēia ke kumu inā ʻoe e pili ana i ka hopohopo hana nui, loaʻa iā ʻoe nā "mau makahiki a me nā makahiki o ka hoʻoiho ʻana e wehe ai," i ʻōlelo ʻo ia. Penei:

E inoa iā ia a e Normalize ia

I ka hana a Breland-Noble, hana ʻo ia e "hōʻemi i ka stigma ma ka inoa ʻana a me ka hana maʻamau ʻana" i ka hopohopo, me ka hopohopo nui. "Makemake wau e hoʻomaopopo koʻu poʻe maʻi ʻaʻole lākou wale, nui ka poʻe e noho nei me kēia, a aia kahi olakino ke ala e ola ai - akā inā ʻoe e inoa a hōʻoia i kāu mea e hana nei." (Related: How to Use a Wheel of Emotions to Name Your Feelings - and Why You Should)

E ho'āʻo i ka Therapy, ʻoi aku ka CBT

Paipai nā psychologists ʻelua i ka conductivity therapy therapy, kahi ʻano psychotherapy e kōkua ai i ka poʻe e ʻike a hoʻololi i nā ʻano manaʻo luku, a, no laila, he loea i aʻo ʻia i hiki ke alakaʻi iā ʻoe ma o kēia mau ʻenehana a me nā ʻano lāʻau ʻē aʻe. "Ke nānā aku nei ʻo CBT i nā manaʻo e loaʻa ai ke ala a hoʻokau i kēia perfectionism," wehewehe ʻo Cohen. "Inā ʻoe e hoʻokūkū i kou mau manaʻo, akā naʻe, hiki iā ʻoe ke ʻike i nā loli i kou manaʻo a, no laila, pehea ʻoe e hana ai." (E heluhelu e pili ana i ka CBT, e nānā i nā polokalamu olakino noʻonoʻo, a i ʻole e nānā i ka telemedicine inā makemake ʻoe e hoʻomaopopo hou.)

Hana Li'ili'i

"Hōʻemi iki i ka hae ponoʻī, hoʻēmi iki i ka pane ʻana i nā leka uila a me nā leka i nā manawa āpau, ʻoi aku ka liʻiliʻi o ke kala ʻana. Hana i ka mea liʻiliʻi me ka hoʻomaha iki ʻana a kāpae i ka optimizing - ke ʻole ka optimizing no ka hauʻoli a no ka maʻalahi paha," wahi a Cohen. ʻOiaʻiʻo, ʻoi aku ka maʻalahi o ka ʻōlelo ma mua o ka hana, keu hoʻi ke komo i ke ʻano o ka loaʻa mau. No laila, e lawe i ka ʻōlelo aʻo a Cohens a hoʻomaka e kali i 24 mau hola ma mua o ka hoʻihoʻi ʻana i kahi leka uila a i ʻole leka (inā hiki iā ʻoe, ʻoiaʻiʻo). "A i ʻole, manaʻo ka poʻe i nā pane koke mai iā ʻoe," e hoʻomau nei i kēia pōʻai maikaʻi ʻole o ka hopohopo hana kiʻekiʻe. "E wehewehe i kou makemake i nā hopena maikaʻi, ʻaʻole nā ​​​​hopena wikiwiki; ua ʻike ʻoe aia ka pōmaikaʻi o ka noʻonoʻo ʻana a me ka lawe ʻana i ka manawa," wahi āna.

Hoʻomaʻamaʻa ma waho o ka Therapy

ʻAʻole ʻo Therapy - a ʻaʻole pono - e hoʻopaʻa ʻia i kahi manawa pule. Akā, e hoʻomau i ke kūkulu ʻana ma luna o ka mea āu e kūkākūkā ai a hana i kēlā me kēia kau, e ʻōlelo, e kaomi ʻana i ka pause i ka lā a hoʻolohe i kou lolo a me kou kino. Ke hana nei ʻo ia i ka hoʻomaikaʻi ʻana i kāna mau hana hopohopo nui kiʻekiʻe, ua ʻike ʻo Cohen i ka hana ʻana i kēia noʻonoʻo i ka hopena o ka lā a i ke kakahiaka ua kōkua ʻo ia iā ia e ʻike i kāna hana ʻoi loa vs. "ʻO ka mea hope loa, hiki iaʻu ke haʻi inā inā e heluhelu wau i kahi leka uila ma 5 pm, e pane wau i kahi ʻano ʻokoʻa loa ma mua o kaʻu kakahiaka. I ke kakahiaka, e ʻoi aku koʻu manaʻo, ʻoi aku ka hilinaʻi ʻoiai i ke ahiahi, e lilo wau i mea hoʻowahāwahā iaʻu iho a me ka mihi, "wehewehe ʻo ia. (ʻO ia mau mea ʻelua, hoʻomanaʻo, he mau hōʻailona a hōʻailona paha o ka hopohopo hana kiʻekiʻe.)

ʻO kahi ala ʻē aʻe e hoʻomaʻamaʻa ai i ka mea a nā loea i kapa ai he "kūmau ʻana, ka hana ʻana i ka hana kope"? ʻO ka ʻimi wale ʻana i nā hana maʻamau olakino āu e hauʻoli ai a "hāʻawi iā ʻoe i ka ikaika," wahi a Breland-Noble. "No kekahi, he noʻonoʻo kēia, no ka pule ʻē aʻe, no ka poʻe ʻē aʻe, ʻo ia ka noʻonoʻo."

Nānā no