Kuphunzira za kukhumudwa

Matenda okhumudwa ndikumverera wachisoni, wabuluu, wosasangalala, kapena kutsika m'malo otayira. Anthu ambiri amamva motere nthawi ndi nthawi.

Matenda okhumudwa ndimatenda amisala. Zimachitika pamene kumva chisoni, kutayika, mkwiyo, kapena kukhumudwa kukuyendetsani moyo wanu nthawi yayitali. Zimasinthanso momwe thupi lanu limagwirira ntchito.

Matenda okhumudwa amayamba chifukwa cha kusintha kwa mankhwala muubongo wanu. Vutoli limatha kuyamba mkati kapena pambuyo poti mwakumana ndi zowawa m'moyo wanu. Zitha kuchitika mukamwa mankhwala enaake. Ikhozanso kuyamba pakati kapena pambuyo pathupi.

Nthawi zina sipangakhale choyambitsa kapena chifukwa chomveka.

Mutha kuwona ena kapena mavuto onsewa. Lankhulani ndi dokotala wanu ngati muli ndi zizindikiro zomwe zimatha milungu iwiri kapena kupitilira apo.

Nthawi zonse mumakhala zosintha mukamakhala ndi nkhawa. Mutha ku:

• Khalani achisoni kapena a buluu kwambiri kapena nthawi zonse
• Khalani wokwiya kapena wokwiya nthawi zambiri, ndikupsa mtima mwadzidzidzi
• Osasangalala ndi zinthu zomwe nthawi zambiri zimakupangitsani kukhala osangalala, kuphatikizapo kugonana
• Khalani opanda chiyembekezo kapena osowa chochita
• Osadzimva bwino, kapena kudzimva wopanda pake, kudzida, komanso kudziimba mlandu

Zochitika zatsiku ndi tsiku zimasinthanso mukakhumudwa. Mutha ku:

• Mukuvutika kugona kapena kugona mokwanira
• Khalani ndi nthawi yovuta kuyang'ana
• Yendani pang'onopang'ono kapena muwoneke ngati "wolumpha" kapena wokwiya
• Muzimva kuti muli ndi njala kwambiri kuposa kale, kapena kuchepa thupi
• Khalani otopa komanso opanda mphamvu
• Khalani osakangalika kapena siyani kuchita zinthu zanthawi zonse

Kukhumudwa kumatha kubweretsa kuganiza zakufa kapena kudzipha, zomwe zitha kukhala zowopsa. Nthawi zonse lankhulani ndi mnzanu kapena wachibale wanu ndipo itanani dokotala mukakhala ndi izi.

Pali zinthu zambiri zomwe mungachite kunyumba kuti muthane ndi kukhumudwa kwanu, monga:

• Muzigona mokwanira.
• Tsatirani zakudya zabwino.
• Imwani mankhwala molondola. Phunzirani momwe mungathanirane ndi zovuta zina.
• Onetsetsani zizindikiro zoyambirira kuti kukhumudwa kukukulirakulira. Khalani ndi pulani ngati zingatero.
• Yesetsani kuchita masewera olimbitsa thupi kwambiri.
• Yang'anani zinthu zomwe zingakusangalatseni.

Pewani mowa ndi mankhwala osokoneza bongo. Izi zitha kupangitsa kukhumudwa pakapita nthawi. Akhozanso kukupezetsani chiweruzo chokhudza kudzipha.

Lankhulani ndi munthu amene mumamukhulupirira zakukhosi kwanu. Yesetsani kukhala pafupi ndi anthu omwe amakukondani komanso amakuuzani zabwino. Kudzipereka kapena kuchita nawo zinthu pagulu kungathandize.

Ngati muli ndi nkhawa pakugwa kapena m'nyengo yozizira, funsani dokotala wanu zamankhwala ochepetsa. Mankhwalawa amagwiritsa ntchito nyali yapadera yomwe imakhala ngati dzuwa.

Anthu ena amatha kumva bwino pakatha milungu ingapo atamwa mankhwala opatsirana. Anthu ambiri amafunika kumwa mankhwalawa kwa miyezi 4 mpaka 9. Amafuna izi kuti athe kuyankhidwa ndikupewa kukhumudwa kuti isabwerere.

Ngati mukufuna mankhwala ochepetsa nkhawa, muyenera kumwa tsiku lililonse. Dokotala wanu angafunike kusintha mtundu wa mankhwala omwe mumamwa kapena mlingo wake.

Musasiye kumwa mankhwala anu nokha, ngakhale mutakhala bwino kapena mukukumana ndi zovuta zina. Nthawi zonse muziyitanira dokotala wanu. Nthawi yakuletsa mankhwala anu, dokotala wanu amachepetsa pang'onopang'ono zomwe mumatenga pakapita nthawi.

Thandizo lakuyankhula ndi upangiri zitha kuthandiza anthu ambiri omwe ali ndi nkhawa. Ikuthandizaninso kuphunzira njira zothetsera malingaliro anu ndi malingaliro anu.

Pali mitundu yambiri yamankhwala oyankhulira. Mankhwala othandiza nthawi zambiri amaphatikiza:

• Kulankhula chithandizo
• Zosintha m'moyo
• Mankhwala

• Mitundu ya kukhumudwa

Msonkhano wa American Psychiatric. Kusokonezeka kwakukulu. Diagnostic and Statistical Manual of Mental Disways: DSM-5. 5th ed. Arlington, VA: Kusindikiza kwa Psychiatric kwa America. 2013: 160-168.

Fava M, Østergaard SD, Cassano P. Mavuto am'maganizo: Matenda okhumudwa (kusokonezeka kwakukulu). Mu: Stern TA, Fava M, Wilens TE, Rosenbaum JF, olemba. Chipatala cha Massachusetts General Hospital Comprehensive Clinical Psychiatry. Wachiwiri ed. Philadelphia, PA: Elsevier; 2016: chap 29.

Tsamba la National Institute of Mental Health. Matenda okhumudwa. www.nimh.nih.gov/health/topics/depression/index.shtml. Idasinthidwa mu February 2018. Idapezeka pa Okutobala 15, 2018.

• Matenda okhumudwa