Awọn irubo aibikita nigba miiran ṣe igbesi aye wa nira ati airotẹlẹ. Bawo ni a ṣe le yọ ohun ti n sọ fun wa ni iye igba ti a nilo lati wẹ ọwọ wa ki o ṣayẹwo boya irin naa ba wa ni pipa?
Awọn ere ti ọkan n ṣe pẹlu wa nigbakan nfa ọpọlọpọ aibalẹ. Àníyàn, àwọn èrò afẹ́fẹ́ máa ń nípa lórí ìgbésí ayé wa gan-an. Kódà wọ́n máa ń bẹ wa wò látìgbàdégbà, wọ́n máa ń mú ká ṣiyè méjì pé: “Ṣé ohun gbogbo tọ́ sí mi tí mo bá fojú inú wò ó?”
Worried voices in my head tell me, just in case, to dig up my bag on the way to work (suddenly I forgot my pass), run back home – and if the iron is not turned off. Or constantly wiping your hands with antibacterial wipes (although in a pandemic this habit does not seem so strange to anyone) so as not to catch a terrible disease.
“Even before the coronavirus pandemic, I was terribly afraid of getting sick,” Anna, 31, admits. – I wash my hands up to 30 times a day – as soon as I touch the table, the book, the child’s clothes, I immediately want to rush to the bathroom and almost rub them with a pumice stone. The skin on the palms and fingers has cracked for a long time, creams no longer help. But I can’t stop…
Ṣugbọn maṣe yọ ara rẹ lẹnu, ọpọlọpọ eniyan ni o jiya lati igba de igba. Onimọ-jinlẹ, alamọja ni awọn rudurudu afẹju-compulsive Adam Radomsky (Canada), papọ pẹlu awọn ẹlẹgbẹ ṣe iwadii kan lori koko yii. Ẹgbẹ naa ṣe ifọrọwanilẹnuwo awọn ọmọ ile-iwe 700 lati gbogbo agbala aye, ati 94% ti awọn ti a ṣe iwadii royin pe wọn ti ni iriri awọn ironu intrusive ni oṣu mẹta sẹhin. Ṣe iyẹn tumọ si pe gbogbo wọn nilo itọju? Rara Ṣugbọn o nilo lati ni oye pe iru awọn ero aibanujẹ ko fa aibalẹ nikan, ṣugbọn awọn ikunsinu ti ikorira ati itiju.
Wahala, bẹrẹ!
Usually, anxious thoughts are not threatening, says psychology professor Stephen Hayes (University of Nevada at Reno). Problems arise when we begin to take them literally or think that they are harmful in and of themselves. By “merging” with them, we begin to consider them as a guide to action. It’s one thing to remember that germs can cause disease, but take the idea lightly. And it is quite another to take a shower five times a day so as not to get sick.
Stephen Hayes sọ pé apá kan lára àwọn tó ń jìyà àwọn ìrònú afẹ́fẹ́ tún jẹ́ ìgbàgbọ́ nínú ohun asán. Ati paapaa mimọ pe wọn ronu lainidi, wọn ṣiṣẹ labẹ ipa ti awọn imọran asan…
“I need to check three times whether I closed the door to the apartment,” says Sergey, 50 years old. – Exactly three, no less. Sometimes, having twisted the keys in the locks only twice, I forget about the third. I remember already in the store or in the subway: I have to go back and check again. If I don’t, it’s like the ground is slipping from under my feet. My wife suggested setting up an alarm – we did it, but this does not calm me down in any way … “
Acting out compulsions is still not completely useless: it helps to calm down here and now, frees from fear. We got home, checked the coffee maker and the iron – they are off, hooray! Now we know for sure that we have avoided a catastrophe. But because of this, we did not meet with friends, we were late for an important meeting.
Performing rituals takes time, and often spoils relationships with loved ones. After all, those who suffer from obsessive thoughts and actions often try to “attach” their partner to them. In addition, once it appears, the obsession or action tends to occupy more and more space in our lives. And you have to wash your hands more often, remove non-existent dust particles from your jacket, throw out the garbage, double-check the locks. We lose our peace of mind – and one day we understand that it cannot continue like this.
Nitoribẹẹ, awọn onimọ-jinlẹ ṣiṣẹ daradara pẹlu iru awọn itan. Ṣugbọn awọn ohun kan wa ti o le ṣe lati ṣe iranlọwọ fun ọ lati bori awọn ero intrusive ati awọn ipa.
1. Ṣe pẹlu ohun ti o sọ ohun ti o yẹ ki o ṣe
When we are overwhelmed by obsessive thoughts, it seems as if an invisible dictator is ordering how and what to do. And if you do not follow the “recommendations”, the retribution in the form of anxiety and panic will come instantly. No matter how difficult it may be, try to distance yourself, look at these requirements as if from the outside. Who is talking to you? Why does it require an action to be taken immediately? Is it necessary to obey this voice – after all, you don’t even understand to whom it belongs?
O le ni anfani lati fa fifalẹ ṣaaju ṣayẹwo lẹẹkansi lati rii boya o ti pa adiro naa. Sinmi ki o gbiyanju lati gbe nipasẹ aibalẹ ti o n rilara ni bayi. Ṣe itọju awọn itara aibanujẹ pẹlu inurere ati iwariiri. Maṣe yara lati ṣe ohun ti o lo lati ṣe. Ranti pe ohun ti o wa ni ori rẹ ti n sọ fun ọ lati wẹ ọwọ rẹ kii ṣe funrararẹ. Bẹẹni, o ngbe inu ọkan rẹ, ṣugbọn iwọ kii ṣe tirẹ.
Nipa fifalẹ, nipa didaduro ararẹ ni akoko, o ṣẹda aafo laarin aimọkan ati iṣe ti o nilo fun ọ. Ati pe o ṣeun si idaduro yii, imọran ti ṣiṣe aṣa naa tun padanu agbara rẹ diẹ diẹ, ṣe alaye Stephen Hayes.
2. Yi akosile
By learning to stop, to pause between impulse and action, you can try to change the rules of the game. Create an “alternative scenario” – just don’t turn it into a new game, says Stephen Hayes. How to do it? If we are talking about the fear of germs, you can try at the moment when you are seized by the desire to urgently wash your hands, on the contrary, get them dirty in the ground.
In many cases, just do nothing. For example, stay in bed if you want to check again if you closed the door for the night. In general, you need to act exactly the opposite – contrary to what the “voice inside” requires. This will help to defend the right to live their own, independent life. Filled and happy – and even germs can’t stop you.