Kuda nkhawa kuli ndi mankhwala?

Zamkati

• Momwe mankhwalawa amachitikira
• 1. Mankhwala
• 2. Matendawa
• 3. Kusinkhasinkha
• 4. Masewera olimbitsa thupi
• 5. Chakudya

Kuda nkhawa ndikumverera kwachilengedwe kwa anthu onse, chifukwa chake kulibe mankhwala, chifukwa ndiyo njira yodziwitsa thupi kuti ikukumana ndi zovuta kapena zowopsa, monga kufunsa mafunso, mayeso, kukumana koyamba kapena kuwoloka msewu wotanganidwa.

Komabe, kwa munthu yemwe ali ndi vuto la nkhawa, izi sizimatha, zimatha kuipiraipira pakapita nthawi kapena zimachitika pafupipafupi, ngakhale munthawi zodziwika bwino, ndipo izi zimatha kubweretsa kuvutika kwamaganizidwe ndi thupi, popeza nkhawa yomwe magawo ambiri, ndi zizindikilo zosiyanasiyana pamlingo uliwonse.

Ngakhale anali ndi chibadwa, momwe ubwana ndiunyamata zidayambira zinali zofunika kwambiri pakukhala ndi nkhawa. Pali zinthu zomwe zimalimbikitsa nkhawa, monga kumwa mowa kwambiri, caffeine, mankhwala osokoneza bongo monga cocaine kapena cannabis ndi mankhwala monga insulin kapena antihistamines, mwachitsanzo .. Pezani zomwe zingayambitse nkhawa.

Ngakhale kuthekera kokukhululukidwa kwa nkhawa kumakhala kochepa ndipo kubwereranso kumachitika pafupipafupi, chithandizo chotsogozedwa ndi akatswiri, chikatsatiridwa mosamala, chitha kuthandiza munthu kuthana ndi nkhawa yayikulu, kupangitsa kuti akhale ndi moyo wabwino, wopepuka komanso kukhala ndi mwayi wothana ndimadzidzidzi kuwawa komwe kumadza chifukwa cha nkhawa.

Momwe mankhwalawa amachitikira

Kuchiza nkhawa kumayamba ndikuwunika zaumoyo, pomwe wamaganizidwe kapena wamaganizidwe amafunsa mafunso za zizindikirazo komanso kuti akhala nthawi yayitali bwanji kuti afotokozere kuchuluka kwa nkhawa komanso ngati ikukhudzana ndi vuto lina lamaganizidwe monga kukhumudwa kapena kupindika, mwachitsanzo.

Matenda akuda nkhawa amathandizidwa ndimankhwala amisala, mankhwala kapena zonse ziwiri, kuwonjezera pakuthandizira kupumula, kusintha kwa moyo ndi kadyedwe kabwino:

1. Mankhwala

Chithandizo choyamba ndi serotonin receptor inhibitor antidepressants kwa miyezi 6 mpaka 12. Kuphatikiza apo, wamaganizidwe amatha kuwona kufunika kophatikizira mankhwala amisala monga benzodiazepines kwakanthawi kochepa. Dziwani zamankhwala ena ogwiritsidwa ntchito kuthana ndi nkhawa.

Chithandizochi sichikhala motalika, chifukwa cholinga chake ndikuti munthuyo athe kubwerera kukachita zochitika za tsiku ndi tsiku zomwe zidasokonezedwa ndi nkhawa, pomwe amaphunzira kuthana ndi nkhawa.

2. Matendawa

Chidziwitso chamakhalidwe (CBT) ndiye mankhwala amagwiritsidwe ntchito kwambiri pochiza nkhawa. Mwa chithandizo chamtunduwu munthu amaphunzitsidwa kuzindikira malingaliro oyipa komanso opanda pake, komanso momwe angakhalire ndi kuchitapo kanthu pazomwe zingayambitse nkhawa komanso mantha. Kuchita zaluso kumaphunzitsidwanso, chifukwa ndikofunikira kupewa zinthu zomwe munthu amalephera kuwongolera.

Psychotherapy imawonetsedwa pafupifupi masabata a 8 kuyambira pomwe mankhwala amayamba ndipo imatha pafupifupi magawo 6 mpaka 12 momwe zida zosiyanasiyana zimapangidwa kuti athane ndi nkhawa.

Psychotherapy imalola munthu kuti athe kusamalira bwino nkhawa, kukonzekera zomwe zingayambitse. Onani mitundu yamankhwala amisala ndi momwe amachitira.

3. Kusinkhasinkha

Chimodzi mwazinthu zakusinkhasinkha ndikupezekanso ndipo nkhawa imatha kubera kukhalapo kwa munthuyo pakadali pano, kuwatsogolera mtsogolo ndi mikangano yomwe singachitike.

Momwemonso malingaliro opanda nkhawa amakhala chizolowezi, malingaliro amomwemo amatembenukiranso, mchitidwewu wokhudzana ndi kupuma ndi kusanthula malingaliro, komwe kusinkhasinkha kumapereka, ndiye njira yothandizira yomwe imathandizira mavuto ambiri. .

4. Masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi kumatha kupanga kusiyana kwakukulu pakuthana ndi nkhawa, chifukwa pakuchita, ubongo umatulutsa mankhwala achilengedwe omwe angalimbikitse moyo wabwino, monga ma endorphins omwe amachepetsa kukula kwa malingaliro osalimbikitsa omwe amadyetsa nkhawa.

Kuchita masewera olimbitsa thupi, kuwonjezera pa mahomoni abwino, kumathandizira kukulitsa kudzidalira, kumathandizira kulumikizana ndi anthu, ndiyo njira yothanirana ndi mavuto. Phunzirani momwe mungayambitsire zolimbitsa thupi.

5. Chakudya

Ngakhale kulibe kusintha kwakadyedwe komwe kumatha kuchiza nkhawa, kudziwa zomwe mumadya kumatha kuthandizira kuthandizira chithandizo chanu. Maganizo monga kuphatikiza mapuloteni m'kudya koyamba kumatha kukuthandizani kuti muzimva bwino ndikukhala ndi shuga wathanzi, kuti mukhale ndi mphamvu zambiri poyambira tsikulo, kupewa kumva kutopa komwe kungayambitse kuda nkhawa.

Chitsanzo china ndi zakudya zokhala ndi chakudya chambiri, monga mbewu zonse, oats kapena quinoa, zomwe zimatha kuwonjezera kuchuluka kwa serotonin muubongo, womwe umakhazikika. Onani zakudya zina zomwe zingathandize kuthana ndi nkhawa.