Nkhawa

Zamkati

• Chidule
• Kodi nkhawa ndi chiyani?
• Kodi mavuto a nkhawa ndi ati?
• Kodi mitundu yamavuto amtundu wanji ndi iti?
• Kodi chimayambitsa matenda a nkhawa ndi chiyani?
• Ndani ali pachiwopsezo chamavuto?
• Kodi zizindikiro za matenda a nkhawa ndi ziti?
• Kodi matenda a nkhawa amapezeka bwanji?
• Kodi chithandizo chamankhwala amisala ndi chiyani?

Chidule

Kodi nkhawa ndi chiyani?

Kuda nkhawa ndikumva mantha, mantha, komanso kusowa mtendere. Zingakupangitseni thukuta, kusowa mtendere komanso kuchita mantha, komanso kugunda kwamtima msanga. Zitha kukhala zachilendo kuchita ndikapanikizika. Mwachitsanzo, mungakhale ndi nkhawa mukakumana ndi mavuto kuntchito, musanayese mayeso, kapena musanapange chisankho chofunikira. Lingakuthandizeni kupirira. Nkhawa imatha kukupatsani mphamvu kapena kukulimbikitsani. Koma kwa anthu omwe ali ndi vuto la nkhawa, manthawo amakhala osakhalitsa ndipo amatha kutero.

Kodi mavuto a nkhawa ndi ati?

Matenda oda nkhawa ndi zomwe mumakhala ndi nkhawa zomwe sizimatha ndipo zimawonjezeka pakapita nthawi. Zizindikirozi zimatha kusokoneza zochitika za tsiku ndi tsiku monga magwiridwe antchito, ntchito yakusukulu, komanso maubale.

Kodi mitundu yamavuto amtundu wanji ndi iti?

Pali mitundu ingapo yamavuto, kuphatikiza

• Matenda a nkhawa wamba (GAD).Anthu omwe ali ndi GAD amada nkhawa ndi zinthu wamba monga zaumoyo, ndalama, ntchito, komanso mabanja. Koma nkhawa zawo ndizochulukirapo, ndipo amakhala nawo pafupifupi tsiku lililonse kwa miyezi isanu ndi umodzi.
• Kusokonezeka kwamantha. Anthu omwe ali ndi vuto la mantha amanjenjemera. Izi ndi nthawi zadzidzidzi, zobwerezabwereza zamantha akulu pomwe palibe ngozi. Zowukira zimabwera mwachangu ndipo zimatha kukhala mphindi zingapo kapena kupitilira apo.
• Phobias. Anthu omwe ali ndi phobias amawopa kwambiri china chake chomwe sichingabweretse ngozi kwenikweni. Mantha awo atha kukhala okhudza akangaude, kuwuluka, kupita kumalo komwe kuli anthu ambiri, kapena kukhala pagulu (lotchedwa nkhawa zamankhwala).

Kodi chimayambitsa matenda a nkhawa ndi chiyani?

Zomwe zimayambitsa nkhawa sizidziwika. Zinthu monga majini, biology yaubongo ndi umagwirira, kupsinjika, ndi malo omwe mungakhale nawo atha kutengapo gawo.

Ndani ali pachiwopsezo chamavuto?

Zomwe zimayambitsa mavuto amitundu yosiyanasiyana zimatha kusiyanasiyana. Mwachitsanzo, GAD ndi phobias ndizofala kwambiri mwa akazi, koma nkhawa yamagulu imakhudza amuna ndi akazi chimodzimodzi. Pali zifukwa zina zomwe zimayambitsa mavuto amitundu yonse, kuphatikiza

• Makhalidwe ena, monga kukhala wamanyazi kapena kudzipatula mukakhala m'malo atsopano kapena kukumana ndi anthu atsopano
• Zochitika zowopsa muubwana kapena ukalamba
• Mbiri yakubanja ya nkhawa kapena zovuta zina zamaganizidwe
• Matenda ena, monga matenda a chithokomiro kapena arrhythmia

Kodi zizindikiro za matenda a nkhawa ndi ziti?

Mitundu yosiyanasiyana yamavuto atha kukhala ndi zizindikilo zosiyanasiyana. Koma onse ali ndi kuphatikiza kwa

• Maganizo kapena zikhulupiriro zomwe zimakhala zovuta kuziletsa. Amakupangitsani kuti mukhale opanda nkhawa komanso osakhazikika ndikusokoneza moyo wanu watsiku ndi tsiku. Sichoka ndipo amatha kuwonjezeka pakapita nthawi.
• Zizindikiro zathupi, monga kugunda kapena kugunda kwamtima, zopweteka ndi zopweteka, chizungulire, ndi kupuma movutikira
• Zosintha pamakhalidwe, monga kupewa zinthu zomwe mumachita tsiku ndi tsiku

Kugwiritsa ntchito caffeine, zinthu zina, ndi mankhwala ena kumatha kukulitsa zizindikiritso zanu.

Kodi matenda a nkhawa amapezeka bwanji?

Kuti mupeze zovuta zamatenda, omwe amakuthandizani azaumoyo wanu adzafunsa za zomwe mukudziwa komanso mbiri yazachipatala. Mwinanso mutha kuyezetsa thupi ndi ma labu kuti muwonetsetse kuti vuto lina lathanzi silomwe limayambitsa matenda anu.

Ngati mulibe vuto lina lathanzi, mudzayesedwa. Omwe amakupatsirani akhoza kutero, kapena mutha kutumizidwa kwa akatswiri azaumoyo kuti mupeze imodzi.

Kodi chithandizo chamankhwala amisala ndi chiyani?

Njira zazikulu zothanirana ndi nkhawa ndi psychotherapy (kulankhula mankhwala), mankhwala, kapena onse:

• Chidziwitso chamakhalidwe (CBT) ndi mtundu wa psychotherapy womwe nthawi zambiri umagwiritsidwa ntchito kuthana ndi mavuto amisala. CBT imakuphunzitsani njira zosiyanasiyana zamaganizidwe ndi machitidwe. Ikhoza kukuthandizani kusintha momwe mumachitira ndi zinthu zomwe zimakupangitsani mantha komanso kuda nkhawa. Zitha kuphatikizira chithandizo chamankhwala. Izi zikuyang'ana pakukumana ndi mantha anu kuti muzitha kuchita zinthu zomwe mumakhala mukuzipewa.
• Mankhwala kuthana ndi zovuta zamavuto monga mankhwala oletsa nkhawa komanso mankhwala ena. Mitundu ina yamankhwala imatha kugwira ntchito bwino pamavuto ena amisala. Muyenera kugwira ntchito limodzi ndi omwe amakuthandizani kuti mupeze mankhwala omwe angakuthandizeni. Mungafunike kuyesa mankhwala angapo musanapeze mankhwala oyenera.

NIH: National Institute of Mental Health

• Kuda nkhawa: Zomwe Muyenera Kudziwa
• Mmene Mungathandizire Munthu Wodandaula