Kuthana ndi Kukhumudwa Mukatha Kutha

Zamkati

• Wathanzi motsutsana ndi zizindikilo zosavomerezeka za kutha kwa banja
• Kodi chimachitika ndi chiyani ngati kukhumudwa kukapanda kuthandizidwa?
• Chithandizo cha kukhumudwa
• Kupeza chithandizo mutatha
• Kodi malingaliro a kupsinjika maganizo atatha?
• Kupewa kudzipha

Zotsatira zopatukana

Kutha kwa mabanja sikophweka. Kutha kwa chibwenzi kumatha kukupindulitsani mozungulira dziko lapansi ndikuyambitsa malingaliro osiyanasiyana. Anthu ena amavomereza mwachangu kutha kwa chibwenzi ndikusunthira patsogolo, koma ena amatha kuthana ndi kukhumudwa.

Iyi ikhoza kukhala nthawi yowawa kwambiri, ndipo imatha kumva ngati dziko lanu likugwa. Koma ngakhale kukhumudwa komanso kukhudzidwa mtima ndizomwe zimachitika pambuyo poti banja latha, ndikofunikira kuzindikira zizindikilo za kukhumudwa.

Wathanzi motsutsana ndi zizindikilo zosavomerezeka za kutha kwa banja

Popeza kuti zipsinjo za kupsinjika mtima zimatha kukhala zochepa mpaka zochepa, nthawi zambiri zimakhala zovuta kudziwa ngati chisoni ndi chisoni ndizomwe zimachitika pakathetsa banja kapena chizindikiro cha chinthu china chachikulu monga kukhumudwa.

Palibe vuto kumva chisoni chifukwa cha kutha kwa chibwenzi mukayamba kuchira. Koma izi sizikutanthauza kuti kutengeka kulikonse komwe mumamva ndikumachita mwachibadwa. Pali zizindikiro zathanzi zopatukana. Kudziwa kusiyana pakati pa zizindikirazi kungakuthandizeni kudziwa ngati mukukumana ndi kukhumudwa.

Zizindikiro zathanzi la kutha kwa banja zingaphatikizepo:

• mkwiyo ndi kukhumudwa
• kulira ndi chisoni
• mantha
• kusowa tulo
• kutaya chidwi ndi zinthu

Zizindikirozi ndizovuta. Koma ngati mukukumana ndi mayankho achilengedwe kutha kwa banja lanu, malingaliro anu adzasintha pang'onopang'ono mukamazolowera moyo wopanda mnzanu. Kuchuluka kwa nthawi yomwe pamafunika kuchiritsa kumasiyanasiyana kwa munthu aliyense, choncho khalani oleza mtima.

Ngakhale sizachilendo kumva chisoni komanso kupweteka pambuyo poti banja latha, muyenera kuyankhula ndi dokotala ngati zizindikilo zanu sizikuyamba kusintha patatha milungu ingapo, kapena zikakula. Kuti mupezeke ndi vuto lakukhumudwa, muyenera kukhala ndi zizindikiro zosachepera zisanu mwa zisanu ndi zinayi izi kwa milungu iwiri:

• Kukhala achisoni, osowa kanthu, kapena opanda chiyembekezo kwa tsiku lonse pafupifupi tsiku lililonse
• kutaya chidwi ndi zinthu zomwe mumakonda
• kuonda ndi kusowa kwa njala, kapena kuwonjezeka kwa njala ndi kunenepa
• kugona pang'ono kapena kwambiri
• kuwonjezeka kwa mayendedwe ngati kuyenda kapena kupindika m'manja, kapena kuyankhula pang'onopang'ono komanso kuyenda
• kumverera ngati kuti ulibe mphamvu tsiku lonse
• kudzimva wopanda pake
• kuvuta kulingalira kapena kupanga zisankho
• Malingaliro okhudza imfa, amatchedwanso malingaliro ofuna kudzipha

Matenda okhumudwa amatha kuchitika kwa aliyense atatha, koma anthu ena ali pachiwopsezo chachikulu. Zomwe zimayambitsa kukhumudwa zimasiyanasiyana, koma mutha kukumana ndi izi ngati muli ndi mbiri yakukhumudwa kapena matenda amisala. Zinthu zina zomwe zingayambitse kukhumudwa mutatha banja zimaphatikizapo kusintha kwa mahomoni kapena kupirira kusintha kwakanthawi m'moyo wanu, monga kuchotsedwa ntchito kapena kutayika kwa wokondedwa.

Kodi chimachitika ndi chiyani ngati kukhumudwa kukapanda kuthandizidwa?

Kuzindikira zisonyezo zakukhumudwa pambuyo poti banja latha ndikupeza chithandizo cha vutoli kumachepetsa chiopsezo cha zovuta. Ngati simukuthandizidwa, mutha kudalira kumwa mowa kapena mankhwala osokoneza bongo kuti muchepetse kupweteka kwamisala. Matenda okhumudwa amawononganso thanzi lanu. Mutha kumva kupweteka pamfundo, kupweteka mutu, komanso kupweteka m'mimba mosadziwika. Kuphatikiza apo, kupsinjika kwakanthawi kumatha kufooketsa chitetezo cha mthupi lanu ndikupangitsani kuti muzitha kutenga matenda komanso matenda. Kudya mwamtima kumatha kubweretsa kunenepa kwambiri ndikuwonjezera chiopsezo cha matenda amtima ndi matenda ashuga.

Zovuta zina zakukhumudwa zingaphatikizepo:

• mantha
• mavuto kunyumba, kuntchito, kapena kusukulu
• Maganizo ofuna kudzipha

Chithandizo cha kukhumudwa

Onani dokotala ngati zizindikiro zanu sizikusintha pakadutsa milungu iwiri kapena itatu.

Kutengera ndi zomwe muli nazo, dokotala akhoza kukupatsani mankhwala ochepetsa nkhawa kuti akuthandizeni kuthana ndi malingaliro anu. Izi zikuphatikiza:

• serotonin reuptake inhibitors, monga fluoxetine (Prozac) ndi paroxetine (Paxil)
• serotonin-norepinephrine reuptake inhibitors, monga duloxetine (Cymbalta) ndi venlafaxine (Effexor XR)
• tricyclic antidepressants, monga imipramine (Tofranil) ndi nortriptyline (Pamelor)
• monoamine oxidase inhibitors, monga tranylcypromine (Parnate) ndi phenelzine (Nardil)

Onetsetsani kuti mukumvetsetsa kuopsa kwakumwa mankhwala opanikizika. Mankhwala ena amatha kuyambitsa mavuto azakugonana, kuchuluka kwa njala, kugona tulo, komanso kunenepa.

Lankhulani ndi dokotala ngati zizindikiro zanu sizikukula kapena zikuipiraipira, kapena ngati muli ndi zovuta zina. Dokotala wanu amatha kusintha mlingo wanu kapena amalangiza mankhwala ena. Kutengera ndi kuopsa kwa kukhumudwa pambuyo poti banja latha, dokotala wanu angakulimbikitseni upangiri kapena psychotherapy kukuthandizani kuthana ndi malingaliro anu, makamaka ngati mwakhala mukuganiza zodzipha.

Njira zothanirana ndi kukhumudwa komwe sikuphatikiza thandizo la akatswiri ndi monga:

Kuchita masewera olimbitsa thupi: Kuchita masewera olimbitsa thupi kumatha kulimbikitsa chitetezo cha mthupi komanso kukulitsa mphamvu. Kuchita masewera olimbitsa thupi kumawonjezeranso thupi lanu kupanga ma endorphin, omwe amatha kusintha malingaliro anu. Ganizirani zolimbitsa thupi kwa mphindi 30 katatu pamlungu.

Khalani otanganidwa: Onani zosangalatsa ndikukhala ndi malingaliro. Ngati mukumva kukhumudwa, werengani buku, yendani kokayenda, kapena yambani ntchito yapakhomo.

Kugona mokwanira: Kupuma mokwanira kumathandizanso kuti mukhale ndi thanzi labwino komanso kukuthandizani kuti mupirire mutatha.

Mankhwala azitsamba ndi achilengedwe: Ngati simukufuna kumwa mankhwala akuchipatala, funsani adotolo za zowonjezera zomwe zimagwiritsidwa ntchito pakukhumudwa, monga St. Mankhwala ena sangaphatikizidwe ndi mankhwala akuchipatala, chifukwa chake funsani dokotala wanu musanachitike. Muthanso kudziwa njira zina zochiritsira kukhumudwa, monga kutema mphini, kutikita minofu, ndi kusinkhasinkha.

Kupeza chithandizo mutatha

Kutha kwa chibwenzi kumakhala kosavuta mukalandira chithandizo kuchokera kwa abale ndi abwenzi. Simuyenera kuchita izi nokha, chifukwa chake mudzizungulire ndi anthu abwino omwe amakulimbikitsani. Ngati mukukhala osungulumwa kapena wamantha, itanani wokondedwa wanu ndikupanga mapulani ochezera.

Pewani anthu olakwika omwe angakuweruzeni kapena kukutsutsani. Izi zitha kukulitsa kukhumudwa ndikupangitsanso zovuta kuti muchiritse mutapatukana.

Muthanso kulimbana ndi kusungulumwa komanso kukhumudwa mutatha banja lanu ndikupanga anzanu atsopano komanso kulumikizana ndi anzanu akale. Khalani pamodzi ndi anzanu ochepa ogwira nawo ntchito nkhomaliro kapena chakudya chamadzulo, kapena mutenge nawo gawo mdera lanu kuti mukakomane ndi anthu atsopano. Lowani kalabu, tengani kalasi, kapena mudzipereke munthawi yanu yopuma.

Ngakhale kukhumudwa kwanu sikuli kokwanira kuchipatala, zingakhale zothandiza kulowa nawo gulu lothandizira. Fufuzani magulu othandizira kusudzulana ndi kusudzulana pafupi ndi kwanu, kapena sankhani gulu lothandizira matenda amisala komanso kukhumudwa. Mukakumana ndi anthu omwe adakumana ndi zomwezi, kuphatikiza njira zophunzirira kuthana ndi malingaliro anu.

Kodi malingaliro a kupsinjika maganizo atatha?

Ngakhale kukwera kwa ma rollercoaster kutha, ndizotheka kuchiritsa ndikuthana ndi zowawa zamaganizidwe. Malingaliro ake ndi abwino ndi chithandizo chamankhwala, koma ndikofunikira kuti musanyalanyaze malingaliro ndi kukhumudwa kwakanthawi. Njira yochiritsira imasiyanasiyana kwa munthu aliyense. Mothandizidwa ndi abwenzi, abale, komanso dokotala, mutha kuthana ndi kukhumudwa ndikupitiliza chibwenzi chitatha.

Kupewa kudzipha

Ngati mukuganiza kuti wina ali pachiwopsezo chodzivulaza kapena kukhumudwitsa wina:

• Imbani 911 kapena nambala yanu yadzidzidzi yakomweko.
• Khalani ndi munthuyo mpaka thandizo litafika.
• Chotsani mfuti, mipeni, mankhwala, kapena zinthu zina zomwe zitha kuvulaza.
• Mverani, koma osaweruza, kutsutsana, kuopseza, kapena kufuula.

Ngati mukuganiza kuti wina akufuna kudzipha, pezani thandizo kuchokera pamavuto kapena njira yodziletsa yodzipha. Yesani National Suicide Prevention Lifeline pa 800-273-8255.

Magwero: National Suicide Prevention Lifeline ndi Kugwiritsa Ntchito Mankhwala Osokoneza bongo ndi Ntchito Zoyang'anira Zaumoyo