Momwe Mungathetsere Nkhawa Musanapite Nyengo Yanu

Zamkati

• Chifukwa chiyani zimachitika?
• Kodi chingakhale chizindikiro cha china?
• PMDD
• PME
• Kodi pali chilichonse chomwe ndingachite?
• Zinthu zoti muchepetse
• Kodi pali njira iliyonse yopewera izi?
• Ndiyenera kukaonana ndi dokotala?
• Mfundo yofunika
• Kusuntha: 15 Minute Yoga Flow for nkhawa

Nthawi yakupezani? Simuli nokha. Ngakhale kuti simungamve zambiri za izo kusiyana ndi kupweteka kwa m'mimba ndi kuphulika, nkhawa ndi chizindikiro cha PMS.

Kuda nkhawa kumatha kukhala kosiyanasiyana, koma nthawi zambiri kumaphatikizapo:

• kuda nkhawa kwambiri
• manjenje
• mavuto

Matenda a Premenstrual (PMS) amatanthauzidwa kuti ndi kuphatikiza kwa ziwonetsero zakuthupi ndi zamisala zomwe zimachitika mukamazungulira nthawi yanu. Gawo luteal limayamba pambuyo pa ovulation ndipo limatha mukayamba kusamba - amakhala pafupifupi milungu iwiri.

Munthawi imeneyi, ambiri amasintha modekha. Ngati matenda anu ali ovuta, amatha kuwonetsa vuto lalikulu, monga premenstrual dysphoric disorder (PMDD).

Pemphani kuti mudziwe zambiri za chifukwa chake nkhawa imachitika musanabadwe komanso momwe mungayithetsere.

Chifukwa chiyani zimachitika?

Ngakhale m'zaka zam'ma 2000 zino, akatswiri samamvetsetsa bwino za zomwe zimachitika munthu asanayambe kusamba.

Koma ambiri amakhulupirira kuti zizindikiro za PMS, kuphatikizapo nkhawa, zimabwera chifukwa cha kusintha kwa estrogen ndi progesterone. Magawo amtundu wa mahomoni oberekerawa amakula ndikuchepa kwambiri panthawi yamasamba.

Kwenikweni, thupi lanu limakonzekera kutenga pakati pochulukitsa kupanga mahomoni pambuyo pa ovulation. Koma ngati dzira silidzala, magulu a mahomoni amenewo amatsika ndipo mumayamba kusamba.

Hormone rollercoaster iyi imatha kukhudza ma neurotransmitters muubongo wanu, monga serotonin ndi dopamine, omwe amakhudzana ndi kusinthasintha kwamalingaliro.

Izi mwina zimafotokozera zizindikiritso zamaganizidwe, monga nkhawa, kukhumudwa, komanso kusinthasintha kwa malingaliro, zomwe zimachitika nthawi ya PMS.

Sizikudziwika chifukwa chomwe PMS imamenyera anthu ena kuposa ena. Koma anthu ena atha kukhala osintha m'thupi kuposa ena, mwina chifukwa cha majini.

Kodi chingakhale chizindikiro cha china?

Kuda nkhawa kwambiri msambo nthawi zina kumatha kukhala chizindikiro cha premenstrual dysphoric disorder (PMDD) kapena kukulira kwanthawi yayitali (PME).

PMDD

PMDD ndi matenda amisala omwe amakhudza anthu 5% omwe amasamba.

Zizindikirozo nthawi zambiri zimakhala zovuta mokwanira kusokoneza moyo wanu watsiku ndi tsiku ndipo zimatha kuphatikiza:

• Kukwiya kapena kukwiya komwe kumakhudza maubale anu
• kumva chisoni, kutaya mtima, kapena kutaya mtima
• kumangika kapena nkhawa
• kumverera m'mphepete kapena kutsekedwa
• kusinthasintha kapena kulira pafupipafupi
• kuchepa chidwi muzochita kapena maubale
• kuvuta kuganiza kapena kuyang'ana
• kutopa kapena mphamvu zochepa
• kulakalaka chakudya kapena kudya kwambiri
• kuvuta kugona
• kumverera mopanda ulamuliro
• zizindikiro zakuthupi, monga kukokana, kuphulika, kupweteka kwa m'mawere, kupweteka mutu, komanso kupweteka kwamalumikizidwe kapena minofu

PMDD imagwirizanitsidwa kwambiri ndi matenda omwe analipo kale. Ngati muli ndi mbiri yokhudza inu kapena banja lanu nkhawa kapena kukhumudwa, mutha kukhala ndi chiopsezo chowonjezeka.

PME

PME imagwirizana kwambiri ndi PMDD. Zimachitika pamene vuto lomwe lilipo kale, monga matenda amisala wamba, limakulirakulira panthawi yomwe mukuzungulira.

Zina zomwe zilipo zomwe zingayambike nthawi yanu isanakwane ndi:

• kukhumudwa
• matenda ovutika maganizo
• mutu waching'alang'ala
• kugwidwa
• vuto la kugwiritsa ntchito mankhwala osokoneza bongo
• mavuto a kudya
• schizophrenia

Kusiyanitsa pakati pa PMDD ndi PME ndikuti iwo omwe ali ndi PME amakhala ndi zizindikilo mwezi wonse, amangowonjezeka m'masabata asanakwane.

Kodi pali chilichonse chomwe ndingachite?

Pali zinthu zingapo zomwe mungachite kuti muchepetse nkhawa musanakhale ndi msambo komanso zizindikiritso zina za PMS, zambiri zomwe zimakhudza kusintha kwa moyo wanu komanso zakudya zanu.

Koma musachite mantha - sizowuma kwambiri. M'malo mwake, mukugwira kale ntchito yoyamba: Kuzindikira.

Kungodziwa kuti nkhawa yanu imakhudzana ndi kusamba kwanu kungakuthandizeni kudzikonzekeretsa kuthana ndi matenda anu akayamba kutuluka.

Zinthu zomwe zingathandize kuchepetsa nkhawa ndi izi:

• Kuchita masewera olimbitsa thupi. akuwonetsa kuti omwe amachita masewera olimbitsa thupi mwezi wonse amakhala ndi zizindikilo zochepa za PMS. Omwe amachita masewera olimbitsa thupi pafupipafupi amakhala ocheperako poyerekeza ndi kuchuluka kwa anthu kuti asinthe momwe amasinthira komanso machitidwe awo, monga kuda nkhawa, kukhumudwa, komanso kusokonezeka. Kuchita masewera olimbitsa thupi kumathandizanso kuchepetsa zizindikilo zopweteka za thupi.
• Njira zopumulira. Kugwiritsa ntchito njira zopumira kuti muchepetse kupsinjika kumatha kuthandizira kuchepetsa nkhawa yanu musanapite kusamba. Njira zodziwika bwino zimaphatikizapo yoga, kusinkhasinkha, ndi kutikita minofu.
• Tulo. Ngati moyo wanu wotanganidwa ukusokoneza ndi kugona kwanu, itha kukhala nthawi yoti musankhe kusasinthasintha. Kugona mokwanira ndikofunikira, koma sizokhazo. Yesetsani kupanga ndandanda yokhazikika yogona yomwe mumadzuka ndikupita kukagona nthawi yomweyo tsiku lililonse - kuphatikiza kumapeto kwa sabata.
• Zakudya. Idyani carbs (mozama). Kudya zakudya zokhala ndi chakudya chambiri - ganizirani mbewu zonse ndi zokometsera zokhazokha - kumatha kuchepetsa kusakhazikika mtima komanso kusokoneza nkhawa pakudya PMS. Muthanso kudya zakudya zokhala ndi calcium yambiri, monga yogurt ndi mkaka.
• Mavitamini. Kafukufuku apeza kuti calcium ndi vitamini B-6 zonse zimatha kuchepetsa zizindikiritso za PMS. Dziwani zambiri za mavitamini ndi zowonjezera za PMS.

Zinthu zoti muchepetse

Palinso zinthu zina zomwe zingayambitse zizindikiro za PMS. Sabata limodzi kapena awiri musanakwane, mungafune kuti musakhalepo kapena kuchepetsa kudya kwanu:

• mowa
• tiyi kapena khofi
• zakudya zamafuta
• mchere
• shuga

Kodi pali njira iliyonse yopewera izi?

Malangizo omwe atchulidwa pamwambapa angathandize kuthana ndi zizindikiritso za PMS ndikuchepetsa mwayi wokumana nazo. Koma palibe zina zambiri zomwe mungachite za PMS.

Komabe, mutha kupezanso ndalama zambiri pamalangizo amenewo potsatira zomwe mukudziwa mukamazungulira pogwiritsa ntchito pulogalamu kapena tsikulo. Onjezani zidziwitso zakusintha kwa moyo wanu kuti muthe kudziwa zomwe ndizothandiza kwambiri komanso zomwe mungadumphe.

Mwachitsanzo, lembani masiku omwe muzichita masewera olimbitsa thupi kwa mphindi 30. Onani ngati zizindikilo zanu zimachepa kupitilira nthawi mukamakula.

Ndiyenera kukaonana ndi dokotala?

Ngati zizindikilo zanu sizikusintha pambuyo poti moyo wanu wasintha kapena mukuganiza kuti mutha kukhala ndi PMDD kapena PME, ndibwino kutsatira wothandizira zaumoyo wanu.

Ngati mwakhala mukutsata nthawi yanu ndi zisonyezo za PMS, abweretseni ku msonkhano ngati mungathe.

Ngati muli ndi PME kapena PMDD, njira yoyamba yothandizira pazinthu zonsezi ndi mankhwala opatsirana pogonana omwe amadziwika kuti serotonin reuptake inhibitors (SSRIs). SSRIs imakulitsa ma serotonin muubongo wanu, zomwe zingathandize kuchepetsa kukhumudwa ndi nkhawa.

Mfundo yofunika

Kuda nkhawa pang'ono sabata kapena awiri nthawi yanu isanakwane. Koma ngati zizindikiro zanu zikusokoneza moyo wanu, pali zinthu zomwe mungayesere kuti mupumule.

Yambani posintha zina ndi zina pamoyo wanu. Ngati iwo akuwoneka kuti sakudula, musazengereze kuyankhula ndi omwe amakuthandizani azaumoyo kapena azachipatala.

Kusuntha: 15 Minute Yoga Flow for nkhawa