Malangizo 7 oti muchepetse nkhawa komanso mantha

Zamkati

• 1. Sinthani maganizo anu
• 2. Lemekezani zolephera zanu
• 3. Muzipuma movutikira
• 4. Ganizirani zabwino
• 5. Kuyamikira zamakono
• 6. Dziwani zomwe zimayambitsa nkhawa
• 7. Chitani chochitika

Kuda nkhawa kumatha kubweretsa zizindikiro zakuthupi ndi zamaganizidwe, monga kupuma movutikira, kufooka pachifuwa, kunjenjemera kapena malingaliro olakwika, mwachitsanzo, zomwe zitha kukhazikitsa moyo watsiku ndi tsiku wamunthuyo ndikuwonjezera chiopsezo chotenga matenda.

Phunzirani maupangiri asanu ndi awiri omwe angakuthandizeni kuchepetsa nkhawa komanso mantha ndikukhala ndi moyo wabwino komanso wathanzi:

1. Sinthani maganizo anu

Chimodzi mwazinthu zomwe zingathandize kuchepetsa nkhawa ndikusintha malingaliro pamavuto. Pachifukwa ichi, munthuyo ayenera kuyesa kudziwa zomwe zikuyambitsa nkhawa, kumvetsetsa ngati pali yankho ndikuwongolera msanga.

Ngati munthuyo sangathetse vutolo, ayenera kuzindikira kuti kuda nkhawa sikungathetse vutoli choncho akuyenera kusintha malingaliro ake ndikupumula momwe angathere.

2. Lemekezani zolephera zanu

Pali anthu omwe amakhala ndi nkhawa zambiri, koma amavutika okha ndi mavuto, omwe amawapangitsa kudzipatula, zomwe zitha kukulitsa mavuto.

Malingaliro omwe angathandize kuthana ndi kupempha uku ndi kufunsa abwenzi, abale kapena katswiri wazamisala, yemwe angamuthandize kuti akhale wodekha.

3. Muzipuma movutikira

Munthu akakhala ndi nkhawa kwambiri kapena akamakhala ndi nkhawa, zimakhala zachilendo kupuma movutikira komanso kufooka pachifuwa, zomwe ndi zizindikilo zomwe zimatha kukhala zosasangalatsa.

Pazochitikazi, munthuyo ayenera kupuma mozama komanso modekha, ngati kuti akupumira m'mimba mwake. Kuphatikiza apo, chinthu china chomwe chingathandize ndikutseka maso anu ndikudziyesa muli pamalo osangalatsa, monga pagombe, kulingalira za nyanja ndi mafunde pang'onopang'ono.

4. Ganizirani zabwino

Nthawi zambiri, nkhawa imayamba chifukwa cha malingaliro oyipa kapena odziwononga, omwe nthawi zina amalimbikitsidwa ndi munthuyo.

Upangiri womwe ungathandize kuwongolera malingalirowa, ndikuwona mbali yabwino yamavuto omwe amachititsa kuti musamve bwino. Kuphatikiza apo, chinthu chimodzi chomwe chingathandize ndikukumbukira zabwino zonse zomwe zimachitika m'moyo watsiku ndi tsiku ndikuchita kuyamikira. Phunzirani momwe mungachitire kuyamika ndikupeza mphamvu yake.

5. Kuyamikira zamakono

Nthawi zambiri, anthu amakhala ndi nkhawa yoganiza zambiri zamtsogolo, zomwe zimapangitsa mantha, kuwapangitsa kuzunzika poyembekezera. Kuti athane ndi vutoli, munthuyo ayenera kuyamikira ndi kukhala moyo wapano, popewa kuganizira kwambiri zamtsogolo.

Ngati nkhawa imayambitsidwa ndi zakale, palibe chomwe chingachitike kuti zisinthe motero, wina ayenera kupewa kuwononga nthawi yambiri akuganizira za zomwe zachitika kale zomwe sizingasinthidwe.

6. Dziwani zomwe zimayambitsa nkhawa

Nthawi zambiri, kuda nkhawa sikubwera popanda chifukwa, chifukwa chake, kudziwa zomwe zimayambitsa kapena zomwe zimabweretsa chisoni, kumatha kumuthandiza kuti asayandikire.

Kuphatikiza apo, pakakhala malingaliro omwe munthuyo wazindikira kuti amayambitsa chisoni ndi nkhawa, munthuyo amatha kuzikankhira kutali.

7. Chitani chochitika

Kuyeserera zochitika ndi njira yodzisokonezera ku mavuto omwe amayambitsa nkhawa, khalani munthawi yapano ndikuyika malingaliro anu pacholinga.

Kuchita masewera olimbitsa thupi monga kuyenda, kupalasa njinga kapena kusambira ndizida zazikulu zothanirana ndi nkhawa. Chifukwa chake, ndikulimbikitsidwa kuti munthu wodandaula azichita masewera olimbitsa thupi tsiku lililonse ndipo, panthawi yochita masewera olimbitsa thupi, akhale ndi malingaliro okhudzana ndi zolimbitsa thupi zawo kapena malingaliro ena abwino.

Kugwiritsa ntchito malingaliro ndi china chake chosangalatsa komanso chothandiza ndichonso njira yabwino yothetsera nkhawa. Nazi momwe chakudya chingathandizire:

Ngati, ngakhale atatsatira malangizo onsewa, munthuyo akupitilizabe kuwonetsa nkhawa, monga kupweteka m'mimba, kupweteka mutu, mseru, chizungulire, mantha komanso kuganiza nthawi zonse momwemo, moyipa, tikulimbikitsidwa kukambirana ndi wama psychologist kapena psychiatrist, chifukwa amatha kumuthandiza munthuyo kudzera pamankhwala kapena kuwonetsa mankhwala olimbana ndi nkhawa komanso kukhumudwa.