Nkhawa Zanga Zikunditsogolera. Kodi Ndingatani Kuti Ndigone Popanda Mankhwala?

Yesani kuphatikiza njira zaukhondo ndi kupumula muzochita zanu za tsiku ndi tsiku.

Fanizo la Ruth Basagoitia

Q: Kuda nkhawa komanso kukhumudwa kwanga kumandilepheretsa kugona, koma sindikufuna kugwiritsa ntchito mankhwala kuti andithandize kugona. Kodi ndingatani m'malo mwake?

Kafukufuku akuganiza kuti anthu 10 mpaka 18 pa 100 aliwonse aku America amavutika kuti apumule mokwanira. Kusagona mokwanira kumatha kukulitsa zizindikilo za nkhawa, kukhumudwa, ndi matenda amisala. Kumbali ina, kugona mokwanira kumathandizanso kuti mukhale ndi thanzi labwino.

Ngati izi zikumveka ngati inu, yesani kuphatikiza ukhondo wabwino pazochitika zanu za tsiku ndi tsiku. Makhalidwe abwino ogona angaphatikizepo:

• Kuchepetsa kudya kwa khofi masana
• kuchita masana masana
• kuletsa zamagetsi monga mafoni am'manja ndi ma iPads kuchipinda chogona, ndi
• kusunga kutentha m'chipinda chanu pakati pa 60 ndi 67 ° F (15.5 mpaka 19.4 ° F)

Kuphatikiza pa kukhala ndi ukhondo wabwino, akatswiri azamisala amalimbikitsa kuti muphatikizepo njira zopumulira, monga kusinkhasinkha, yoga yobwezeretsa, komanso masewera olimbitsa thupi nthawi zonse usiku. Zochita izi zimathandizira kuti thupi lizisangalala, lomwe lingachepetse dongosolo lamanjenje lomwe limagwira ntchito mopitirira muyeso.

Ndipo pamapeto pake, ndibwino kulankhulanso ndi psychotherapist kapena katswiri wina wazamisala za nkhawa yanu. Nkhawa yokhudzana ndi nkhawa imatha kubweretsa nkhawa zatsopano, monga mantha osagona. Zochita zamankhwala zanzeru zitha kukuphunzitsani momwe mungathetsere malingaliro awa, zomwe zingapangitse kuti nkhawa yanu izitha.

A Juli Fraga amakhala ku San Francisco ndi amuna awo, mwana wawo wamkazi, ndi amphaka awiri. Zolemba zake zawonekera New York Times, Real Simple, Washington Post, NPR, Science of Us, Lily, and Vice. Monga katswiri wamaganizidwe, amakonda kulemba zaumoyo wamaganizidwe ndi thanzi. Akakhala kuti sakugwira ntchito, amakonda kugula zinthu, kuwerenga, komanso kumvera nyimbo. Mutha kumupeza Twitter.