Momwe Mungachepetsere Nkhawa Usiku

Zamkati

• Chifukwa chiyani zimachitika usiku?
• Zizindikiro
• Zoyambitsa
• Nkhawa ndi kafukufuku wa kugona
• Mankhwala
• Chitani zomwe zikuchitika
• Kuchiza matenda
• Mankhwala
• Mankhwala osagwiritsidwa ntchito masiku onse
• Malangizo a moyo
• Kusinkhasinkha
• Kupuma kwakukulu
• Kumangirira
• Mndandanda wazomwe muyenera kuchita
• Zizolowezi zabwino zogona
• Nthawi yoti muwonane ndi dokotala
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Chifukwa chiyani zimachitika usiku?

Kuda nkhawa ndimikhalidwe yamunthu yodziwika yomwe imadziwika ndikumanjenjemera komanso kuda nkhawa. Mutha kukhala kuti mukukumana ndi nkhawa panthawi yovuta, monga tsiku loyamba kapena kuyankhulana pantchito.

Nthawi zina, nkhawa imatha kwa nthawi yayitali kuposa masiku onse. Izi zikachitika, zimatha kusokoneza moyo wanu watsiku ndi tsiku - komanso usiku.

Nthawi yodziwika bwino yomwe anthu amakhala ndi nkhawa ndi usiku. Mayesero ambiri azachipatala apeza kuti kusowa tulo kumatha kuyambitsa nkhawa. Zakale, kafukufuku akuwonetsanso kuti zovuta zamavuto zimakhudzana ndi kuchepa kwa kugona.

Kuthetsa nkhawa zanu zakusiku ndikuthana ndi mavuto anu akugona ndi njira zofunika kwambiri kuti mukhale ndi moyo wabwino.

Zizindikiro

Pali zizindikiro zambiri za nkhawa. Aliyense amakumana ndi nkhawa mosiyanasiyana. Zizindikiro zimatha kuchitika nthawi iliyonse masana, m'mawa, kapena usiku. Zizindikiro zodziwika za nkhawa zimaphatikizapo:

• kumva mantha, kusakhazikika, kapena kuda nkhawa
• zovuta kulingalira
• kuvuta kugona kapena kugona
• mavuto am'mimba

Chizindikiro china cha munthu amene ali ndi nkhawa amathanso kukumana ndi mantha. Kuopsa kwamantha ndi gawo la mantha akulu komanso owopsa, nthawi zambiri amaphatikizidwa ndi ziwonetsero zakuthupi. Zizindikiro zofala za mantha ndizo:

• malingaliro a chiwonongeko chomwe chikuyandikira
• kuchuluka kwa kugunda kwa mtima ndi kupweteka pachifuwa
• kupuma movutikira komanso kukhosi kwapakhosi
• thukuta, kuzizira, komanso kutentha
• chizungulire kapena mutu wopepuka
• kumverera kodzikhalira, kapena ngati palibe chenicheni

Nthawi zina, mumatha kudzuka chifukwa choopsa usiku. Kuchita mantha usiku (nthawi yausiku) mantha ali ndi zizindikilo zofananira zowopsa zamantha wamba, zimangochitika mukamagona.

Ngati mukugwidwa ndi mantha usiku, mwina kumakhala kovuta kukhazikika ndikugonanso.

Zoyambitsa

Nkhani zakugona ndi nkhawa zimawoneka ngati zikutsatana. Kusagona mokwanira kumatha kukhala komwe kumayambitsa nkhawa, pomwe nkhawa imatha kubweretsanso kusowa tulo.

Malinga ndi Anxcare and Depression Association of America (ADAA), oposa 50% achikulire amati nkhawa zawo zimakhudza kugona kwawo usiku.

Pali kafukufuku wochepa kwambiri wasayansi wokhudzana ndi nkhawa za usiku. Komabe, pali zifukwa zambiri zomwe zimapangitsa kuti nkhawa yanu izikula usiku.

Mutha kumva kuti malingaliro anu akuthamanga, ndipo simungathe kuyimitsa malingaliro anu. Mutha kukhala otanganidwa ndi zodandaula za tsikulo kapena kuyembekezera zinthu zomwe mudzachite tsiku lotsatira.

"Kuzindikira" kumeneku kumatha kupangitsa kuti thupi lizithana ndi adrenaline, zomwe zimapangitsa kukhala kovuta kugona.

Nkhawa ndi kafukufuku wa kugona

Komabe, pali kafukufuku wambiri wamomwe nkhawa ingakhudzire kugona komanso mosiyana.

Malinga ndi ADAA, kafukufuku akuwonetsa kuti zovuta zakugona zimachitika pafupifupi pamavuto onse amisala.

Pazing'ono, ofufuza adasanthula ubale womwe ulipo pakati pa kuzindikira zamankhwala (CBT) ndi kugona kwa anthu omwe ali ndi nkhawa. Ofufuzawo adapeza kuti kugona bwino komanso kugona mokwanira (nthawi yomwe amagona kuti agone) kumayenda bwino mwa omwe adayankha ku CBT.

Ofufuzawo amakhulupirira kuti kuthana ndi mavuto ogona panthawi yakumwa nkhawa kungakhale kopindulitsa kwa iwo omwe ali ndi vuto logona.

Mankhwala

Ndikofunika kukumbukira kuti zingatenge nthawi kuti mupeze njira yoyenera yothandizira nkhawa zanu. Chifukwa cha izi, inu ndi dokotala mungasankhe kugwiritsa ntchito njira zosiyanasiyana zamankhwala.

Chitani zomwe zikuchitika

Pali zovuta zina zamankhwala zomwe zingayambitse nkhawa. Zikuphatikizapo:

• matenda amtima
• hyperthyroidism
• matenda ashuga
• kupweteka kosalekeza
• Matenda opweteka
• zotupa zina zamaubongo

Ngati zina mwazimenezi zikuyambitsa nkhawa yanu usiku, adokotala adzafuna kuwachiza kaye.

Kuchiza matenda

Pali mitundu yambiri ya psychotherapy yomwe imatha kuthana ndi nkhawa. Njira imodzi yokhazikitsidwa bwino ndiyo chidziwitso chazidziwitso zamankhwala (CBT). CBT ndi mtundu wa psychotherapy yomwe imalimbikitsa kusintha malingaliro anu kuti mukhale ndi machitidwe abwino komanso malingaliro anu.

Malinga ndi ADAA, zitha kutenga masabata 12 mpaka 16 kuti ayambe kuwona zotsatira ndi CBT.

Mankhwala

Nthawi zambiri, kuthana ndi nkhawa kumafunikira njira ziwiri. Onse psychotherapy ndi mankhwala atha kugwiritsidwa ntchito limodzi kuti apange zotsatira zabwino.

Pali mitundu yosiyanasiyana ya mankhwala omwe dokotala angakupatseni kuti mukhale ndi nkhawa. Amatha kukambirana zaubwino ndi zoyipa za mankhwala, kupezeka, ndi zina zambiri nanu.

Mankhwala ofala kwambiri omwe amapatsidwa kuti azikhala ndi nkhawa kwambiri ndi benzodiazepines. Mankhwala omwe amadziwika kuti amakhala ndi nkhawa kwa nthawi yayitali ndi omwe amakhala opanikizika.

Mankhwala osagwiritsidwa ntchito masiku onse

Kwa anthu ena, njira zina zochiritsira ndi njira ina yothandizira nkhawa.

Kafukufuku wamankhwala azitsamba ndi botanical wamavuto ndi ochepa kuposa mankhwala amwambo. Komabe, kuchokera mu 2010 adapeza kuti kuphatikiza zakudya ndi zitsamba kungakhale njira zothandiza zothandizira nkhawa.

Pali umboni wamphamvu wokhudzana ndi mphamvu ya zowonjezera zowonjezera zokhala ndi chilakolako cha maluwa, kava, L-lysine, ndi L-arginine.

Kumbukirani kuti US Food and Drug Administration siziwongolera mtundu kapena kuyera kwa zowonjezera monga momwe amachitira ndi mankhwala osokoneza bongo. Lankhulani ndi dokotala musanayese zowonjezera kuti muwonetsetse kuti palibe zomwe zingachitike.

Pezani zowonjezera zowonjezera, kava, L-lysine, ndi L-arginine zowonjezera pa intaneti.

Malangizo a moyo

Nawa malangizo azaumoyo omwe angakuthandizeni kupumula ndikuchepetsa nkhawa zanu usiku:

Kusinkhasinkha

Kusinkhasinkha ndizochita zoganizira. Umboni ukusonyeza kuti ngakhale gawo limodzi la kusinkhasinkha lingakhale lothandiza kuti muchepetse nkhawa. Zopindulitsa zambiri zitha kuwonedwa nthawi yayitali.

Kusinkhasinkha musanalowe usiku kungakhale njira yabwino yothetsera nkhawa za usiku.

Kupuma kwakukulu

Kupuma kwambiri ndi njira yabwino yochepetsera nkhawa komanso kupsinjika. Kupuma mwapamwamba kumachedwetsa kugunda kwa mtima kwanu ndikuwonjezera kuthamanga kwa magazi.

Ngati mukukumana ndi mantha usiku, yesani kupuma modekha kuti muchepetse vutoli.

Kumangirira

Kuda nkhawa kumatha kuyambitsa magawo akudzipatula. Kuyika pansi ndi njira imodzi yodziwonetsera kuti mulipo pakadali pano.

Njira zoyambira zimaphatikizapo kuzindikira komanso kuzindikira, monga kukhudza chinthu kapena kunena deti la lero mokweza. Kuchita izi usiku musanagone kungakuthandizeni kuti mubwererenso ku nthawi yomwe ili kuti mugone.

Mndandanda wazomwe muyenera kuchita

Ngati chimodzi mwazomwe zimakupangitsani kukhala ndi nkhawa chimakhala kuda nkhawa ndi zomwe mumachita tsiku ndi tsiku, mutha kuwona nkhawa zanu usiku. Kupanga mndandanda wazomwe muyenera kuchita patsiku kapena sabata kungathandize kuthana ndi nkhawa.

Zizolowezi zabwino zogona

Njira imodzi yofunika kwambiri yochepetsera nkhawa usiku ndiyo kugona mokwanira. Kuonetsetsa kuti mukusangalala komanso muli omasuka m'chipinda chanu chogona zingakuthandizeni kuti mukhale ogona bwino.

Pali njira zambiri zokhazikitsira zizolowezi zabwino zogona kuti muwonetsetse kuti mukugona bwino komanso kwanthawi yayitali:

Chitani masewera olimbitsa thupi tsiku lililonse

Kuchita masewera olimbitsa thupi kumatha kuthandiza kupititsa patsogolo kugona mokwanira komanso nthawi yayitali. Ngati mumakhala ndi nkhawa usiku, kuchita masewera olimbitsa thupi m'mawa kapena madzulo kungakuthandizeni kuti mukhale ogona musanagone.

Kuphatikiza apo, masewera olimbitsa thupi siabwino kokha kuti muthandize kugona. Itha kuthandizanso kuthetsa nkhawa zanu.

Pangani ndondomeko yogona

Kukhazikitsa nthawi yogona kungathandize kuti nthawi yanu yozungulira izionetsetsa. Mukamasuka ndikumagona mozungulira nthawi yofananira tsiku lililonse, zingakhale zosavuta kuti mugone usiku.

Pewani zopatsa mphamvu musanagone

Zolimbikitsa zimatha kukulitsa nkhawa. Kuphatikiza apo, chifukwa zopatsa mphamvu zimakulitsa zochitika zamthupi, kuzitenga asanagone kumatha kukhala kovuta kwambiri kugona.

National Sleep Foundation imachenjeza kuti mowa, ndudu, ndi tiyi kapena khofi zonse zingasokoneze tulo, onetsetsani kuti muzipewa izi musanagwere udzu.

Zimitsani zamagetsi

Mukamaliza kukwera pabedi, pitani zamagetsi. Kafukufuku wa 2017 adapeza kuti mwa anthu pafupifupi 350 omwe amatenga nawo mbali, kugwiritsa ntchito zamagetsi nthawi yogona sikunali kokhudzana ndi nthawi yomwe amagona.

Izi ndichifukwa choti kuwala kwa buluu kochokera pamagetsi kumaganiziridwa kuti kupondereza tulo tating'onoting'ono ta melatonin, kupangitsa kuti kukhale kovuta kugwa (ndi kukhalabe) tulo.

Pangani chitonthozo

Mapilo ndi matiresi ayenera kukhala omasuka ndikuthandizira thupi lanu komanso magonedwe.Chipinda chanu chogona ndi chanu, motero kuchipanga kukhala malo abwino, otetezeka ogona kumatha kusiyanitsa nkhawa zanu zausiku.

Nthawi yoti muwonane ndi dokotala

Kuda nkhawa nthawi zonse komwe kumapangitsa kukhala kovuta kugona usiku kumatha kukhudza moyo wanu watsiku ndi tsiku. Ntchito yanu kapena magwiridwe antchito kusukulu kumatha kukula, ndipo mwina zimakuvutani kumaliza ntchito zanu zatsiku ndi tsiku.

Ngati kuda nkhawa komanso kusowa tulo kumakhudza moyo wanu mwanjira imeneyi, ndikofunikira kufikira dokotala kapena katswiri wazamisala kuti akuthandizeni.

Kwa anthu ena, kuda nkhawa usiku kungayambitse kugona. Kusowa tulo kumatanthauzidwa ngati vuto lomwe likupitilira kugona kapena kugona. Kusowa tulo nthawi zonse kumatha kukhala ndi zovuta m'thupi, kuphatikiza chiwopsezo cha:

• Matenda, monga kuthamanga kwa magazi komanso chitetezo chamthupi chofooka
• mikhalidwe yaumoyo, monga kukhumudwa
• ngozi

Kaya dokotala wanu akupeza kuti ali ndi nkhawa, kugona tulo, kapena zonse ziwiri, kufikira njira yoyamba yothandizira.

Mfundo yofunika

Pali zifukwa zambiri zomwe zimapangitsa kuti nkhawa yanu ikhale yayikulu usiku. Zovuta za tsiku ndi tsiku, kugona mokwanira, komanso matenda ena zimatha kubweretsa nkhawa komanso mantha usiku.

Komabe, pali mankhwala ambiri omwe angakuthandizeni kuchepetsa nkhawa komanso kukulitsa kugona kwanu. Ngati mukuda nkhawa kuti nkhawa yanu yakusiku komanso kusowa tulo kumakhudza moyo wanu, sikuchedwa kwambiri kugwiritsa ntchito mwayi wazithandizo zamaganizidwe zomwe mumapeza.

Zida izi zapaintaneti zitha kukuthandizani kuti mupeze akatswiri azaumoyo pafupi nanu:

• American Psychiatric Association's Pezani Psychiatrist
• Katswiri wa zamaganizidwe a American Psychological Association's Locator
• Nkhawa ndi Kukhumudwa Association of America's Pezani Katswiri