Maloto a Kuda Nkhawa Ndi Chinthu - Apa Ndi Momwe Mungachitire

Zamkati

• Chifukwa chiyani zimachitika
• Kodi malotowo amatanthauza chilichonse?
• Kugonanso
• Yesani china chosangalatsa
• Imilirani
• Chilichonse chomwe mungachite, musayang'ane nthawi
• Kupewa iwo mtsogolo
• Yambani chizolowezi chokhazikika pogona
• Pewani zochitika zopanikiza kapena zokhumudwitsa musanagone
• Pezani nthawi yochita masewera olimbitsa thupi
• Lankhulani za izi
• Nthawi yoti muthandizidwe
• Mfundo yofunika

Anthu ambiri amavomerezana za maubwino ogona tulo tabwino. Pambuyo pogwira ntchito mwakhama, snooze yabwino imakupatsani mwayi woti mubwezeretse thupi lanu kuti mudzuke mutatsitsimutsidwa ndikukonzekera tsiku lina.

Ngati mukukumana ndi nkhawa kapena zovuta zina pamoyo, kugona kwabwino kumatha kukuthandizani kuti muzitha kuthana ndi masiku ovuta. Koma nkhawa ikayamba kulowa m'maloto anu, kugona sikungakupatseni kupumula komwe mukufuna.

Maloto akuda nkhawa amatha kukhala osasangalatsa. Sikuti amangosokoneza kugona kwanu, amathanso kuwonjezera kupsinjika ndi nkhawa m'mawa. Mwinanso mungakhale ndi nkhawa kuti akutanthauza kuti china chake choipa chatsala pang'ono kuchitika.

Ngati mukudabwa chomwe chimayambitsa maloto anu amantha komanso ngati mungathe kuwakwanitsa kuti mugone bwino, mwafika pamalo oyenera.

Chifukwa chiyani zimachitika

Maloto a nkhawa, mwachidule, nthawi zambiri amatanthauza maloto aliwonse omwe amabweretsa nkhawa kapena kupsinjika.

Mutha kukhala ndi mantha kapena mantha munthawi yamalotoyi, koma kutengeka kumeneku kumatha kuchepa mukadzuka, ndipo kusowa mtendere kwanu kumatha kupitilira tsiku lonse.

Ngakhale maloto olakwika nthawi zambiri amalimbikitsa mantha kwambiri kuposa nkhawa zambiri, izi zimawerengedwanso ngati maloto a nkhawa, popeza kuda nkhawa masana kumatha kupanga maloto owopsa.

Zina mwazomwe zimayambitsa maloto owopsa ndi maloto akuda nkhawa ndi awa:

• mantha kapena kupsinjika
• zosintha m'moyo waposachedwa, makamaka zomwe zimadzetsa kusatsimikizika kapena mavuto ena
• zochitika zoopsa
• kusowa tulo kapena kusokoneza tulo
• kugwiritsa ntchito zinthu, kuphatikizapo mowa

Koma, kwenikweni, nkhawa imayambitsa bwanji maloto okhumudwitsa?

Monga momwe mungadziwire kale, ubongo wanu umakhalabe wogwira ntchito mukamagona. Imagwiritsa ntchito nthawi ino kuchita ntchito zofunika zomwe zimatsitsimutsa thupi lanu ndikusunga njira zofunikira zogwirira ntchito moyenera.

Zabwino kapena zoyipa, gawo lina lamaganizidwe amtundu wausiku nthawi zina limakhudza kukumbukira ndikumverera kukhala nkhani yochepa. Izi zikutsatira, kuti ngati malingaliro ndi malingaliro anu aposachedwa abweretsa kupsinjika ndi mantha, maloto anu atengera zomwezo.

Sikuti aliyense amene amakhala ndi nkhawa adzakhala ndi maloto oyipa, koma kafukufuku akuwonetsa kuti nkhawa imatha kuthana ndi mavuto usiku.

Mwa akulu 227, omwe adakwaniritsa zofunikira za matenda amisala wamba anali ndi maloto oyipa kwambiri kuposa omwe sanakhale ndi nkhawa.

Olembawo adapezanso umboni wosonyeza kuti maloto oyipa adadzetsa nkhawa zamasana ndi kukhumudwa komanso moyo wabwino.

Mwachidule, nkhawa ndi maloto olota zimatha kudyetsana wina ndi mnzake, ndikupanga zosasangalatsa.

Kodi malotowo amatanthauza chilichonse?

Maloto nthawi zambiri samamveka bwino. Maloto anu ena angawoneke ngati omveka bwino komanso ogwirizana koma ali ndi zinthu zina zosatheka. Mwinamwake muli maliseche kuntchito, kapena muli ndi mapiko, kapena mukupanga ndi anthu otchuka.

Koma chifukwa chakuti mumalota za zinthu izi sizitanthauza kuti zidzachitika, ndipo zomwezo zimalota maloto a nkhawa.

Mwina mumangolota zakusowa mayeso omaliza kapena anzanu akubera. Mukadzuka, mutha kukhala ndi mantha kuti izi zidzakwaniritsidwa.

Kawirikawiri, malotowa samatanthauza chilichonse chozama kuposa nkhawa zina (kapena kuzindikira) zomwe zimachitika.

Ngati mumakhala nthawi yayitali mukuda nkhawa kuti mwina mnzanu akhoza kubera, ndizomveka kuti nkhawa izi zitha kuwonekera m'maloto anu, ngakhale zitakhala zosamveka.

Kufufuza maloto ndi gawo lalikulu la maphunziro, komanso malingaliro ambiri okhudza maloto akhoza zikutanthauza kuti alipo. Komabe, palibe kafukufuku wasayansi wotsimikizira kuti maloto amatha kuneneratu zamtsogolo.

Chifukwa chake, ngati mwawona kukwera m'maloto akuda nkhawa, makamaka chisanachitike chochitika chofunikira, ubongo wanu mwina umangokupangitsani kudziwa kupsinjika komwe mukukumana nako.

Kugonanso

Kugona mutadzuka ku maloto oyipa sikophweka nthawi zonse, koma pali zinthu zingapo zomwe zingakuthandizeni kuti muzitseka.

Yesani china chosangalatsa

Ntchito yopumula ingathandize kuti ubongo wanu ugonenso. Sichiyenera kukhala chotopetsa kapena chotopetsa, chimodzimodzi, koma sikuyenera kukudzutsani. Yesani:

• chakumwa chofunda
• nyimbo zachete
• podcast yotonthoza
• buku lokonda, kapena lochita pang'onopang'ono
• kupuma kapena kusinkhasinkha

Ingoyikani magetsi anu kuti musayang'ane TV kapena kupyola foni yanu, chifukwa izi zimatha kukudzutsani kwambiri.

Mavidiyo a ASMR amathandiza anthu ambiri omwe ali ndi nkhawa yokhudzana ndi tulo kupumula, komabe, kuti izi zitha kukhala zosiyana ndi lamuloli.

Imilirani

Ngati nthawi ikupita ndipo mukuwoneka kuti simugonanso, musakhale pabedi. Ndikosavuta kukhumudwitsidwa ndikukhumudwitsidwa ngati simugonanso, koma izi nthawi zambiri zimangowonjezera zinthu.

Chifukwa chake, tengani madzi akumwa, muziyenda mozungulira nyumba, kapena yesani madzi ofunda. Dikirani kuti mugone mpaka mutayambenso kumva tulo.

Chilichonse chomwe mungachite, musayang'ane nthawi

Mumadzuka ndipo nthawi yomweyo mumazindikira nthawi. Patatha mphindi khumi, simunagone. Kudutsa mphindi khumi, ndipo musanadziwe, mwakhala mukugona kwa pafupifupi ola limodzi.

Tsopano simumadera nkhawa za maloto anu komanso mumapanikizika ndi tulo tonse tomwe mwaphonya. Nthawi yochuluka ikadutsa, mumakhala wokhumudwa kwambiri.

Ngati mumakhala ndi maloto a nkhawa pafupipafupi, mwina mwakumana nawo nthawi zambiri. Pofuna kupewa kuwonjezera kupsinjika, onani nthawi kapena foni kamodzi mukadzuka, ngati mukufuna, musayang'anenso.

Muyenera kuti mudzakhala ndi nthawi yosavuta yogona ngati simudandaula kuti ndi nthawi yanji kapena mwakhala mukugalamuka nthawi yayitali bwanji.

Kupewa iwo mtsogolo

Ngakhale kuti nthawi zonse simungapewe kuda nkhawa, mutha kuchita zambiri kuti muchepetse nkhawa.

Kuchepetsa nkhawa zamasana kumatha kupindulitsa thanzi lanu lonse, komanso kungakuthandizeninso kugona bwino.

Yambani chizolowezi chokhazikika pogona

Zomwe mumachita nthawi zonse zomwe zimakuthandizani kuti muzitha kupumula komanso musanagone zingakuthandizeni kugona mokwanira.

Chotsani TV ndi kompyuta ndikuyika pambali foni yanu pafupifupi ola limodzi musanagone.

Kenako yesani:

• kuwerenga
• kumvera nyimbo
• kusinkhasinkha
• kusamba

Kulemba nkhani musanagone kungapereke njira yofotokozera zovuta kapena zoyipa. Ntchito yolemba izi itha kukuthandizani kuti mumve ngati mukuwataya.

Mukakhala pabedi, lolani malingaliro anu kuti ayenderere ku malingaliro abwino m'malo mwake, monga anthu kapena malo omwe mumawakonda, zinthu zabwino zokhudzana ndi tsiku lanu, kapena zinthu zomwe mumayamikira m'moyo.

Pewani zochitika zopanikiza kapena zokhumudwitsa musanagone

Ngati chinthu chomaliza musanagone ndikupita pachuma chanu kapena kuwerenga imelo yosautsa kuchokera kwa wokondedwa, mwina mupitiliza kuganizira za izi poyesa kupumula.

Sizingatheke kupewa kwathunthu ntchito zonse zopanikiza, inde. Koma ngati mukudziwa kuti pali china chake chomwe chimakupangitsani kuti mukhale ndi nkhawa kapena nkhawa, yesetsani kuthana nayo m'mawa.

Kenako, itsatireni ndi zosangalatsa zomwe mumakonda kapena china chake chomwe chimakupangitsani kukhala bwino, monga nthawi yokhala ndi mnzanu wapamtima kapena wokondana naye. Kuchita zinazake zabwino kumatha kuthana ndi nkhawa zomwe zimabwera chifukwa chantchito yosasangalatsa ndikukhazikitsanso mtima wanu.

Pezani nthawi yochita masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi kuli ndi maubwino ambiri, kuphatikiza kugona bwino.

Kuwonjezera mphindi 30 zokha zolimbitsa thupi tsiku lanu kungakuthandizeni kugona bwino nthawi yomweyo - mwina usiku womwewo.

Yesani:

• kuyenda mofulumira
• kusambira
• kupalasa njinga
• kukwera mapiri

Komabe, yesetsani kuchita izi osachepera ola limodzi musanagone. Kuchita masewera olimbitsa thupi kumabweretsa kutulutsa kwa endorphin komanso kutentha thupi kwambiri, zonse zomwe zimatha kudzutsa thupi lanu m'malo mozithandiza kukonzekera kugona.

Lankhulani za izi

Ngati muli ndi maloto a nkhawa omwe amabwereranso, kuuza wina za izi kungathandize. Kugawana zinthu zomwe zimakuwopsezani kapena kukusokonezani ndi munthu amene mumamukhulupirira nthawi zambiri kumachepetsa kukhudzika kwanu.

Okondedwa angakuthandizeninso kuyankhula pazinthu zina zodetsa nkhawa. Kugawana cholemetsa kumatha kuchipeputsa, motero nthawi zina kungotsegula nkhawa kungathandize kukonza zizindikilo zanu, zomwe zingayambitse kugona mokwanira.

Nthawi yoti muthandizidwe

Maloto omwe amakhala pafupipafupi, okhumudwitsa kapena owopsa nthawi zina amatha kuchitika ngati gawo la kugona kapena matenda, monga:

• parasomnia (vuto la kugona)
• post-traumatic stress disorder (PTSD)
• khansa
• matenda amtima
• kukhumudwa

Ngati maloto anu amasokoneza kupumula kwanu ndikukhudza moyo watsiku ndi tsiku, thandizo la akatswiri lingathandize. Yambani polankhula ndi omwe amakupatsani chisamaliro choyambirira, omwe angathetsere zovuta zilizonse zamankhwala.

Kulankhula ndi othandizira kungathandizenso kuti muyambe kuthana ndi nkhawa mukadzuka, kupsinjika, kapena matenda aliwonse amisala omwe mwawona. akuwonetsa kuti chithandizo chazidziwitso pakakhala nkhawa chimatha kubweretsa maloto ochepa.

Nthawi zonse kumakhala kwanzeru kufunafuna chithandizo ngati zizindikilo zanu zikuyamba kukhudza ntchito yanu, maubale, kapena moyo wanu wonse.

Mfundo yofunika

Maloto a nkhawa nthawi zambiri amangotanthauza kuti mukumva kupsinjika, komabe sizosangalatsa.

Yesani kuwayang'ana mosiyana: Amatha kupinduladi. Amakuthandizani kuzindikira kupsinjika pamoyo wanu, chimodzi.

Kafukufuku wochokera ku 2019 akuwonetsanso cholinga chosinthira maloto a nkhawa: Kukulitsa kuthana ndi mantha mukadzuka.

Komabe mumawayang'ana, kuchitapo kanthu kuti muchepetse nkhawa kungathandize malotowa kutha. Ngati mukuvutika kuthana ndi nkhawa nokha, wothandizira atha kuthandiza.

Crystal Raypole adagwirapo ntchito ngati wolemba komanso mkonzi wa GoodTherapy. Magawo ake achidwi akuphatikiza zilankhulo ndi mabuku aku Asia, kumasulira kwachijapani, kuphika, sayansi yachilengedwe, chiyembekezo chogonana, komanso thanzi lamaganizidwe. Makamaka, akudzipereka kuthandiza kuchepetsa manyazi pazokhudza matenda amisala.