Ululu ndi malingaliro anu

Kupweteka kosatha kumatha kuchepetsa zochita zanu za tsiku ndi tsiku ndikupangitsa kuti zizikhala zovuta kugwira ntchito. Zitha kukhudzanso momwe mumakhudzidwira ndi anzanu komanso abale anu. Ogwira nawo ntchito, abale, ndi abwenzi atha kuchita zochulukirapo kuposa momwe amachitiramo nthawi yomwe simungathe kuchita zomwe mumachita. Mungamve ngati muli kutali ndi anthu omwe mumakhala nawo pafupi.

Malingaliro osafunikira, monga kukhumudwa, kuipidwa, ndi kupsinjika, nthawi zambiri zimachitika. Maganizo awa ndi malingaliro anu amatha kukulitsa ululu wanu wammbuyo.

Malingaliro ndi thupi zimagwirira ntchito limodzi, sizingathe kulekanitsidwa. Momwe malingaliro anu amalamulira malingaliro ndi malingaliro amakhudza momwe thupi lanu limalamulira ululu.

Ululu wokha, komanso kuopa kupweteka, kungakupangitseni kupewa zochitika zakuthupi komanso zosangalatsa. Popita nthawi izi zimabweretsa kuchepa mphamvu kwakuthupi komanso maubale ochepera ochezeka. Zitha kupanganso kusowa kwa magwiridwe antchito komanso ululu.

Kupsinjika kumakhudza thupi lathu komanso malingaliro athu. Ikhoza kukweza kuthamanga kwa magazi, kuwonjezera kupuma kwathu ndi kugunda kwa mtima, komanso kupangitsa kuti minofu igwedezeke. Zinthu izi ndizovuta mthupi. Zitha kubweretsa kutopa, kugona tulo, komanso kusintha kwa kudya.

Ngati mukumva otopa koma movutikira kugona, mutha kukhala ndi kutopa kokhudzana ndi kupsinjika. Kapenanso mutha kuzindikira kuti mutha kugona, koma mumavutika kugona. Izi ndi zifukwa zomveka zokambirana ndi dokotala wanu zakusokonekera kwa thupi lanu.

Kupsinjika kungayambitsenso nkhawa, kukhumudwa, kudalira ena, kapena kudalira mankhwala mosayenera.

Matenda okhumudwa ndiofala pakati pa anthu omwe ali ndi ululu wosatha. Ululu ukhoza kuyambitsa kukhumudwa kapena kukulitsa kukhumudwa komwe kulipo. Matenda okhumudwa amathanso kukulitsa ululu womwe ulipo.

Ngati inu kapena abale anu mwakhala mukuvutika maganizo kapena muli ndi vuto linalake, muli pachiwopsezo chachikulu kuti mutha kukhala ndi nkhawa chifukwa chakumva kuwawa. Funafunani thandizo mukayamba chizindikiro. Ngakhale kukhumudwa pang'ono kumakhudza momwe mungathetsere kupweteka kwanu ndikukhalabe achangu.

Zizindikiro zakukhumudwa ndi monga:

• Kumangokhalira kumva chisoni, kukwiya, kudziona ngati wopanda ntchito, kapena kutaya mtima
• Mphamvu zochepa
• Kusachita chidwi ndi zochitika, kapena kusasangalala pang'ono ndi zomwe mumachita
• Zovuta kugona kapena kugona
• Kuchepetsa kapena kuwonjezeka kwa njala komwe kumapangitsa kuti muchepetse kunenepa kwambiri kapena kunenepa
• Zovuta kukhazikika
• Malingaliro okhudza imfa, kudzipha, kapena kudzivulaza

Njira yodziwika bwino yothandizira anthu omwe ali ndi ululu wopweteka ndimachiritso amachitidwe. Kufunafuna thandizo kwa othandizira kungakuthandizeni:

• Phunzirani momwe mungakhalire ndi malingaliro abwino m'malo moganiza zosalimbikitsa
• Kuchepetsa mantha anu opweteka
• Pangani maubwenzi ofunikira kukhala olimba
• Khalani omasuka ku ululu wanu
• Chitani nawo zinthu zomwe mumakonda kuchita

Ngati ululu wanu umabwera chifukwa changozi kapena kukhumudwa, wothandizira zaumoyo wanu akhoza kukuyesani za post-traumatic stress disorder (PTSD). Anthu ambiri omwe ali ndi PTSD sangathe kuthana ndi ululu wammbuyo mpaka atakumana ndi kupsinjika kwamaganizidwe kapena zoopsa zomwe zidawapangitsa.

Ngati mukuganiza kuti mutha kukhala opsinjika maganizo, kapena ngati mukuvutika kuti muziwongolera mtima wanu, lankhulani ndi omwe akukuthandizani. Pezani thandizo posachedwa. Woperekayo amathanso kukupatsirani mankhwala othandizira kuti mukhale ndi nkhawa kapena chisoni.

Cohen SP, Raja SN. Ululu. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. 26 wa. Philadelphia, PA: Elsevier Saunders; 2020: chap 27.

Schubiner H. Kuzindikira kwakumva kwakumva kupweteka. Mu: Rakel D, mkonzi. Mankhwala Ophatikiza. Wolemba 4. Philadelphia, PA: Elsevier; 2018: mutu 102.

Turk DC. Maganizo amisala yanthawi yayitali yopweteka. Mu: Benzon HT, Rathmell JP, Wu CL, Turk DC, Argoff CE, Hurley RW, olemba. Kuwongolera Kwabwino Kwa Zowawa. 5th ed. Philadelphia, PA: Elsevier Mosby; 2014: chaputala 12.

• Kupweteka Kwambiri