Matenda amisala

Matenda amisala ndi mantha opitilira komanso opanda nzeru pazinthu zomwe zimatha kuyang'aniridwa kapena kuweruzidwa ndi ena, monga kumaphwando ndi zochitika zina.

Anthu omwe ali ndi vuto la nkhawa amakhala ndi mantha ndipo amapewa zochitika zomwe angaweruzidwe ndi ena. Itha kuyamba muunyamata ndipo mwina imakhudzana ndi makolo oteteza kwambiri kapena mwayi wocheperako pagulu. Amuna ndi akazi amakhudzidwa mofanana ndi matendawa.

Anthu omwe ali ndi vuto loopa anzawo ali pachiwopsezo chachikulu chomwa mowa kapena kugwiritsa ntchito mankhwala osokoneza bongo. Izi ndichifukwa choti amatha kudalira zinthu izi kuti zizisangalala m'mikhalidwe yamagulu.

Anthu omwe ali ndi nkhawa zamagulu amakhala ndi nkhawa kwambiri komanso amadzidalira m'mikhalidwe yamasiku onse. Ali ndi mantha akulu, opitilira, komanso osatha kuwonedwa ndi kuweruzidwa ndi ena, komanso kuchita zinthu zomwe zingawachititse manyazi. Amatha kuda nkhawa masiku kapena milungu isanachitike zoopsa. Kuopa kumeneku kumatha kukhala kovuta kwambiri kwakuti kumasokoneza ntchito, sukulu, ndi zochitika zina wamba, ndipo kumatha kupanga zovuta kupanga ndikusunga mabwenzi.

Zina mwaziwopsezo zomwe anthu omwe ali ndi vutoli ndi awa:

• Kupita kumaphwando ndi zochitika zina
• Kudya, kumwa, ndi kulemba pagulu
• Kukumana ndi anthu atsopano
• Kuyankhula pagulu
• Kugwiritsa ntchito zimbudzi za anthu onse

Zizindikiro zakuthupi zomwe zimachitika nthawi zambiri zimaphatikizapo:

• Kuchita manyazi
• Zovuta kuyankhula
• Nseru
• Kutuluka thukuta
• Kunjenjemera

Matenda a nkhawa pakati pa anthu ndi osiyana ndi manyazi. Anthu amanyazi amatha kuchita nawo zachitukuko. Matenda amisala amakhudza kutha kugwira ntchito ndi maubale.

Wothandizira zaumoyo ayang'ana mbiri yanu yazodandaula ndipo adzakufotokozerani zamakhalidwe kuchokera kwa inu, banja lanu, ndi abwenzi.

Cholinga cha chithandizo ndikuthandizani kuti mugwire bwino ntchito. Kuchita bwino kwa chithandizochi kumadalira kuopsa kwa mantha anu.

Chithandizo chamakhalidwe nthawi zambiri chimayesedwa koyamba ndipo chitha kukhala ndi phindu lokhalitsa:

• Chidziwitso chamakhalidwe abwino chimakuthandizani kumvetsetsa ndikusintha malingaliro omwe akuyambitsa matenda anu, komanso kuphunzira kuzindikira ndikusintha malingaliro amantha.
• Kukonzekera mwatsatanetsatane kapena chithandizo chamankhwala chitha kugwiritsidwa ntchito. Mukufunsidwa kuti musangalale, kenako lingalirani zomwe zimayambitsa nkhawa, kuyambira kuyambira mwamantha mpaka mantha kwambiri. Kuwonetsedwa pang'onopang'ono pazochitika zenizeni zagwiritsidwanso ntchito bwino kuthandiza anthu kuthana ndi mantha awo.
• Maphunziro aumunthu atha kuphatikizira kulumikizana ndi anthu pagulu lothandizirana kuchita zikhalidwe. Kutenga maudindo ndi kutengera zitsanzo ndi njira zomwe zimagwiritsidwa ntchito kukuthandizani kuti mukhale omasuka kucheza ndi ena munthawi yocheza.

Mankhwala ena, omwe amagwiritsidwa ntchito nthawi zambiri kuthana ndi kukhumudwa, atha kukhala othandiza pavutoli. Amagwira ntchito popewa zizindikilo zanu kapena kuzipangitsa kukhala zochepa. Muyenera kumwa mankhwalawa tsiku lililonse. Osasiya kuwatenga osalankhula ndi omwe amakupatsani.

Mankhwala otchedwa sedative (kapena hypnotics) amathanso kuperekedwa.

• Mankhwalawa ayenera kungotengedwa ndi dokotala.
• Dokotala wanu adzakupatsani mankhwala ochepa. Siziyenera kugwiritsidwa ntchito tsiku lililonse.
• Zitha kugwiritsidwa ntchito ngati zizindikilo zikuwonjezeka kapena mukatsala pang'ono kuwonetsedwa ndi zomwe zimabweretsa zizindikiro zanu.
• Ngati mwauzidwa kuti mugoneke, musamamwe mowa mukamamwa mankhwalawa.

Kusintha kwa moyo kumatha kuthandiza kuchepetsa kuti ziwopsezo zimachitika kangati.

• Muzichita masewera olimbitsa thupi, kugona mokwanira, komanso kudya chakudya nthawi zonse.
• Kuchepetsa kapena kupewa kugwiritsa ntchito mankhwala a caffeine, mankhwala ena ozizira kapena owonjezera, ndi zina zopatsa mphamvu.

Mutha kuchepetsa nkhawa zakukhala ndi nkhawa polowa nawo gulu lothandizira. Kugawana ndi ena omwe akumana ndi mavuto omwe akukumana nawo kungakuthandizeni kuti musamve nokha.

Magulu othandizira nthawi zambiri samakhala m'malo mwa mankhwala olankhula kapena kumwa mankhwala, koma atha kukhala othandizira.

Zowonjezera kuti mumve zambiri ndi monga:

• Nkhawa ndi Kukhumudwa Association of America - adaa.org
• National Institute of Mental Health - www.nimh.nih.gov/health/publications/social-anxiety-disorder-more-than-just-shyness/index.shtml

Zotsatira zake nthawi zambiri zimakhala zabwino ndi chithandizo. Mankhwala opatsirana pogonana amathanso kukhala othandiza.

Mowa kapena kugwiritsa ntchito mankhwala osokoneza bongo kumatha kuchitika ndimavuto azikhalidwe. Kusungulumwa komanso kudzipatula kumatha kuchitika.

Itanani omwe akukuthandizani ngati mantha akukhudza ntchito yanu komanso ubale wanu ndi ena.

Phobia - chikhalidwe; Nkhawa - chikhalidwe; Kuopa anthu; SAD - matenda amisala

Tsamba la American Psychiatric Association. Matenda nkhawa. Mu: American Psychiatric Association, wolemba. Kusanthula ndi Buku Lophatikiza la Mavuto Amisala. 5th ed. Arlington, VA: Kusindikiza kwa Psychiatric kwa America. 2013: 189-234.

Calkins AW, Bui E, Taylor CT, Pollack MH, LeBeau RT, Simon NM. Matenda nkhawa. 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 32.

Lyness JM. Matenda amisala pamankhwala. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. 26 wa. Philadelphia, PA: Elsevier; 2020: chap 369.

Tsamba la National Institute of Mental Health. Matenda nkhawa. www.nimh.nih.gov/health/topics/anxiety-disorders/index.shtml. Idasinthidwa mu Julayi 2018. Idapezeka pa June 17, 2020.

Walter HJ, Bukstein OG, Abright AR, ndi al. Upangiri wazachipatala pakuwunika ndi chithandizo cha ana ndi achinyamata omwe ali ndi vuto la nkhawa. J Am Acad Mwana Adolesc Psychiatry. Chizindikiro. 2020; 59 (10): 1107-1124. PMID: 32439401 pubed.ncbi.nlm.nih.gov/32439401/.