Kupsinjika ndi thanzi lanu

Kupsinjika ndikumverera kwapanikizika kapena kwakuthupi. Ikhoza kubwera kuchokera ku chochitika chilichonse kapena lingaliro lomwe limakupangitsani kukhumudwa, kukwiya, kapena kuchita mantha.

Kupsinjika ndi momwe thupi lanu limayankhira pazovuta kapena zofuna. Mwachidule, kupsinjika mtima kumatha kukhala kwabwino, monga nthawi yomwe imakuthandizani kupewa ngozi kapena kukwaniritsa nthawi. Koma kupsinjika mtima kukakhalitsa, kumatha kuwononga thanzi lanu.

Kupsinjika ndikumverera kwabwino. Pali mitundu iwiri yayikulu ya kupsinjika:

• Kupsinjika kwakukulu. Izi ndizopanikiza kwakanthawi kochepa komwe kumachoka msanga. Mumamva mukamenyetsa mabuleki, ndewu ndi mnzanu, kapena kutsetsereka kutsetsereka. Zimakuthandizani kuthana ndi zoopsa. Zimapezekanso mukamachita china chatsopano kapena chosangalatsa. Anthu onse amakhala ndi nkhawa nthawi imodzi.
• Kupsinjika kwakanthawi. Izi ndizopanikizika zomwe zimatenga nthawi yayitali. Mutha kukhala ndi nkhawa yayitali ngati muli ndi mavuto azachuma, banja losasangalala, kapena zovuta kuntchito. Mtundu uliwonse wamavuto womwe umakhalapo kwa milungu ingapo kapena miyezi ndizopsinjika kwakanthawi. Mutha kuzolowera kupsinjika kwakanthawi kwakuti simukuzindikira kuti ndi vuto. Ngati simukupeza njira zothanirana ndi nkhawa, zitha kubweretsa mavuto azaumoyo.

KUPANIKIZA NDI Thupi Lanu

Thupi lanu limachita kupsinjika potulutsa mahomoni. Mahomoni amenewa amachititsa kuti ubongo wanu ukhale tcheru kwambiri, kuti minofu yanu ikhale yolimba, komanso kuti thupi lanu likhale lolimba kwambiri. Pakadali pano, izi ndizabwino chifukwa zitha kukuthandizani kuthana ndi zomwe zimayambitsa kupsinjika. Iyi ndi njira yodzitetezera ya thupi lanu.

Mukakhala ndi nkhawa yayitali, thupi lanu limakhala tcheru, ngakhale palibe choopsa chilichonse. Popita nthawi, izi zimayika pachiwopsezo cha matenda, kuphatikiza:

• Kuthamanga kwa magazi
• Matenda a mtima
• Matenda a shuga
• Kunenepa kwambiri
• Kukhumudwa kapena kuda nkhawa
• Mavuto akhungu, monga ziphuphu kapena chikanga
• Mavuto akusamba

Ngati muli ndi thanzi labwino, kupanikizika kosatha kumatha kukulitsa.

ZIZINDIKIRO ZA KUPAMBANA KWAMBIRI

Kupsinjika kumatha kuyambitsa mitundu yambiri yazizindikiro zakuthupi ndi zamaganizidwe. Nthawi zina, mwina simukudziwa kuti izi zimayambitsidwa ndi kupsinjika. Nazi zina mwazizindikiro zakuti kupanikizika kungakukhudzeni:

• Kutsekula m'mimba kapena kudzimbidwa
• Kuiwala
• Kupweteka pafupipafupi
• Kupweteka mutu
• Kupanda mphamvu kapena kuyang'ana
• Mavuto azakugonana
• Nsagwada zolimba kapena khosi
• Kutopa
• Kuvuta kugona kapena kugona kwambiri
• Kukhumudwa m'mimba
• Kumwa mowa kapena mankhwala osokoneza bongo
• Kuchepetsa thupi kapena phindu

Zomwe zimayambitsa kupsinjika ndizosiyana ndi munthu aliyense. Mutha kukhala ndi nkhawa kuchokera kuzovuta komanso zabwino. Zina mwazomwe zimayambitsa kupsinjika ndi izi:

• Kukwatiwa kapena kusudzulidwa
• Kuyamba ntchito yatsopano
• Kumwalira kwa wokondedwa kapena wachibale wapabanja
• Kuchotsedwa ntchito
• Kupuma pantchito
• Kukhala ndi mwana
• Mavuto azachuma
• Kupita
• Kukhala ndi matenda oopsa
• Mavuto kuntchito
• Mavuto kunyumba

Itanani foni yodzipha ngati mukuganiza zodzipha.

Itanani omwe akukuthandizani ngati mukuvutika maganizo, kapena ngati zikukhudza thanzi lanu. Komanso itanani omwe akukuthandizani mukawona zatsopano kapena zachilendo.

Zifukwa zomwe mungafunefune thandizo ndi izi:

• Mumakhala ndi mantha, monga chizungulire, kupuma mofulumira, kapena kugunda kwamtima.
• Simungathe kugwira ntchito kapena kugwira ntchito kunyumba kapena kuntchito kwanu.
• Muli ndi mantha omwe simungathe kuwongolera.
• Mukumbukila chochitika chomvetsa chisoni.

Wopezayo akhoza kukutumizirani kwa othandizira azaumoyo. Mutha kuyankhula ndi katswiriyu zamomwe mukumvera, zomwe zimawoneka kuti zikupangitsani kupanikizika kwanu kapena kukulirakulira, komanso chifukwa chomwe mukuganiza kuti muli ndi vutoli. Muthanso kugwira ntchito yopanga njira zochepetsera nkhawa m'moyo wanu.

Nkhawa; Kumva uptight; Kupsinjika; Mavuto; Jitters; Kuchita mantha

• Matenda amisala wamba
• Kupsinjika ndi nkhawa

Ahmed SM, Hershberger PJ, Lemkau JP. Zovuta zamaganizidwe azaumoyo. Mu: Rakel RE, Rakel DP, olemba. Buku Lophunzitsira La Banja. 9th ed. Philadelphia, PA: Elsevier; 2016: chaputala 3.

Tsamba la National Institute of Mental Health. Zinthu 5 zomwe muyenera kudziwa zokhudzana ndi kupsinjika. www.nimh.nih.gov/health/publications/stress/index.shtml. Inapezeka pa June 25, 2020.

Vaccarino V, Bremner JD. Maganizo amisala ndi machitidwe am'magazi amtima. Mu: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, olemba. Matenda a Mtima a Braunwald: Buku Lophunzitsira la Mankhwala Amtima. 11th ed. Philadelphia, PA: Elsevier; 2019: mutu 96.