Kusamalira odwala - mantha ndi nkhawa

Ndi zachilendo kwa munthu amene akudwala kuti azikhala wosasangalala, wosakhazikika, wamantha, kapena wodandaula. Malingaliro ena, kupweteka, kapena kupuma movutikira kumatha kuyambitsa izi. Othandizira operewera amatha kuthandiza munthu kuthana ndi izi.

Kusamalira odwala ndi njira yokhayo yosamalirira yomwe imayang'ana kuthana ndi zowawa ndi kusintha komanso kukhala ndi moyo wabwino kwa anthu omwe ali ndi matenda akulu komanso amakhala ndi moyo ochepa.

Mantha kapena nkhawa zimatha kubweretsa ku:

• Kumva kuti zinthu sizili bwino
• Mantha
• Nkhawa
• Kusokonezeka
• Simungathe kutchera khutu, kuyang'ana, kapena kulingalira
• Kutaya mphamvu
• Mavuto

Thupi lanu limatha kufotokoza zomwe mukumva motere:

• Kuvuta kupumula
• Mavuto kukhala omasuka
• Kufuna kusuntha popanda chifukwa
• Kupuma mofulumira
• Kugunda kwamtima
• Kugwedezeka
• Kupindika kwa minofu
• Kutuluka thukuta
• Kuvuta kugona
• Maloto oyipa kapena maloto owopsa
• Kusakhazikika kwakukulu (kotchedwa kusokonezeka)

Ganizirani zomwe zidagwira ntchito m'mbuyomu. Nchiyani chimathandiza mukakhala ndi mantha kapena nkhawa? Kodi mudakwanitsa kuchitapo kanthu? Mwachitsanzo, ngati mantha kapena nkhawa zimayamba ndikumva kuwawa, kodi kumwa mankhwala opweteka kunathandiza?

Kukuthandizani kumasuka:

• Pumirani pang'onopang'ono komanso mozama kwa mphindi zochepa.
• Mverani nyimbo zomwe zimakupatsani inu mtendere.
• Pepani pang'onopang'ono kuyambira 100 mpaka 0.
• Kodi yoga, qigong, kapena tai chi.
• Lolani kuti winawake azisisita m'manja, mapazi, mikono, kapena msana.
• Pet mphaka kapena galu.
• Funsani wina kuti akuwerengereni.

Pofuna kupewa kuda nkhawa:

• Mukafunika kupuma, uzani alendo kuti abwere nthawi ina.
• Tengani mankhwala anu monga adakulamulirani.
• Osamwa mowa.
• Musamamwe zakumwa ndi caffeine.

Anthu ambiri amawona kuti amatha kupewa kapena kuthana ndi izi ngati angathe kuyankhula ndi munthu amene amamudalira.

• Lankhulani ndi mnzanu kapena wokondedwa wanu amene akufuna kumvetsera.
• Mukawona dokotala kapena namwino, kambiranani za mantha anu.
• Ngati muli ndi nkhawa za ndalama kapena zina, kapena mukufuna kungonena zakukhosi kwanu, pemphani kuti muonane ndi wogwira nawo ntchito.

Wothandizira zaumoyo wanu akhoza kukupatsani mankhwala kuti akuthandizeni ndi izi. Musaope kugwiritsa ntchito momwe amaperekedwera. Ngati muli ndi mafunso kapena nkhawa zokhudzana ndi mankhwalawa, funsani omwe akukuthandizani kapena wamankhwala.

Itanani omwe akukuthandizani mukakhala ndi:

• Kumverera komwe kumatha kubweretsa nkhawa (monga kuwopa kufa kapena kuda nkhawa ndi ndalama)
• Kuda nkhawa ndi matenda anu
• Mavuto ndi maubale apabanja kapena abwenzi
• Kudera nkhawa zauzimu
• Zizindikiro zomwe nkhawa yanu ikusintha kapena kukulira

Kutha kwa chisamaliro cha moyo - mantha ndi nkhawa; Kusamalira odwala - mantha ndi nkhawa

Tsatirani DM, Wong SF, Wenzel LB, Monk BJ. Kusamalira mwachangu komanso moyo wabwino. Mu: DiSaia PJ, Creasman WT, Mannel RS, McMeekin DS, Mutch DG, olemba. Chipatala cha Gynecologic Oncology. 9th ed. Philadelphia, PA: Elsevier; 2018: mutu 20.

Cremens MC, Robinson EM, Brenner KO, McCoy TH, Brendel RW. Kusamalira kumapeto kwa moyo. Mu: Stern TA, Freudenreich O, Smith FA, Fricchione GL, Rosenbaum JF, olemba. Buku la Massachusetts General Hospital la General Hospital Psychiatry. Wachisanu ndi chiwiri. Philadelphia, PA: Elsevier; 2018: mutu 46.

Iserson KV, Heine CE. Zikhalidwe. Mu: Makoma RM, Hockberger RS, Gausche-Hill M, eds. Rosen's Emergency Medicine: Concepts and Clinical Practice. 9th ed. Philadelphia, PA: Elsevier; 2018: chaputala e10.

Rakel RE, Trinh TH. Kusamalira wodwalayo akumwalira. Mu: Rakel RE, Rakel DP, olemba. Buku Lophunzitsira La Banja. 9th ed. Philadelphia, PA: Elsevier Saunders; 2016: chap 5.

• Nkhawa
• Kusamalira