Nkhawa Itha Kuthamanga M'Banja

Zamkati

• Onaninso za

Ndi zoyembekeza ntchito openga, overcommited moyo wa anthu, ndi zambiri zolakalaka thanzi kuposa mmene timadziwira kupitiriza ndi (chomwe chani ndi atsopano coco craze?!) N'zosadabwitsa lero wakhala akutchedwa M'badwo wa Nkhawa. Koma kodi mumadziwa kuti kupsinjika kwanu kungakhudze kwambiri ndi DNA yanu kuposa bwana wanu wovuta?

Malinga ndi Anxcare and Depression Association of America, zovuta zamavuto zimachitika m'banja. Kafukufuku wa 2014 wofalitsidwa mu Molecular Psychology adapeza kulumikizana pakati pa zovuta zamatenda ngati OCD ndi majini omwe amachokera kwa makolo athu, monga momwe maso ndi tsitsi zimadutsira. Chifukwa chake makolo opanikizika akhoza kukhala ndi vuto pakuleredwa mopanikizika komanso kukhala akulu.

Zachidziwikire, m'njira zambiri, kuda nkhawa kwathu ndichinthu chabwino. Kudzimva kukhala ndi mabala olimba ndi komwe kumatipangitsa kukhala akuthwa pamene tikukonzekera chiwonetsero chachikulu. Zimatilimbikitsa kuti tithamangitse mpikisano pamene tikuwoloka mzere womaliza wa 10K yathu. Koma ndi matenda a nkhawa, kupsinjika kwa thanzi kumatuluka mopanda malire ndipo kumakhala vuto lalikulu.

Ndipo ngati muli ndi nkhawa m'majini anu, mutha kuthana ndi zovuta zamtundu uliwonse monga mutu, vuto la kugona, kapena kuwombera. Ayi zikomo! Koma ngakhale mutakhala ndi makolo owonjezera nkhawa, simukuyenera kupsinjika kwamuyaya. Nazi zidule zisanu ndi chimodzi kuti muchepetse mtima.

1. Limbani ndi mantha anu. Madokotala ena apeza kuti chida chimodzi chofunikira polimbana ndi kupsinjika ndi kuthana ndi mantha anu. Kuda nkhawa, kwakukulu ndi kusamvana pakati pazomwe zikuwopsezedwazo komanso momwe mungathetsere vutoli. Choncho kuphunzira mmene mungathanirane ndi mantha anu msanga komanso nthawi zambiri kungakuthandizeni kuthana ndi vutolo. Mantha amtunda? Kulembetsa kukwera thanthwe kapena malo olimbitsira miyala kuti muzolowere kuthana ndi zovuta.

2. Kupatula nthawi. ADAA ikuvomereza kuti mumapuma pang'ono mukayamba kuda nkhawa. Kaya ndikupanga nthawi yolonjerana dzuwa m'mawa uliwonse kapena kupuma kaye kusinkhasinkha kwa mphindi zisanu mukayamba kupsinjika, kupuma, kupuma, ndi kutsuka mutu zitha kukhala zazikulu.

3. Pezani ma zzz anu. Kafukufuku wochokera ku Yunivesite ya California Berkeley adapeza kuti kugona pang'ono kumakulitsanso nkhawa. Ubongo wanu ukasowa zzz umasokeretsa zigawo zaubongo zomwe zimapangitsa malingaliro kuganiza kuti muli ndi china choti muzidandaula nacho. Ndipo nkhawa zamatsenga ndizowopsa kwambiri chifukwa cha izi, onetsetsani kuti mwakhala ndi maola 7 mpaka 9 usiku uliwonse.

4.Chepetsani kulamulira kwanu kwamkati. Kuwala kwankhani: Simungathe kulamulira chilichonse. Kuda nkhawa kumachitika tikamayesetsa kuwongolera zochitika kapena zotsatira zomwe sitikhala nazo. Chifukwa chake tsatirani malangizo kuchokera kwa Elsa ndi Let. Icho. Pitani. Kuyang'ana pa zotsatira zomwe inu angathe kuwongolera kumathandizira kuchepetsa kuchuluka kwa shuga.

5. Yang'anani zomwe mumamwa. Ngati mukukumana ndi nkhawa yamkuntho, chinthu chomaliza chomwe mukufuna kuchita ndikuwonjezera chikho cha joe. Kuchuluka kwa caffeine kwawonetsedwa kuti kumayambitsa kukwera kwa nkhawa ndi kupsinjika maganizo kwa omwe ali opsinjika kwambiri pakati pathu. Ngati mukulimbana ndi kukhazikika, sungani chikho chimodzi patsiku.

6. Funsani "ngati?" Ukuopa chiyani kwenikweni? Njira imodzi yodziwika bwino yomwe othandizira kugwiritsa ntchito njira zothetsera kukhumudwa ndikuti odwala awo azidzifunsa okha, "bwanji ngati mantha anga akulu akwaniritsidwa?" Kodi izi zikuchitika motani? Kodi mungathane nazo bwanji? Kuyenda nokha m'mavuto oyipitsitsa kungapangitse kuti zowoneka ngati zowoneka bwino kwambiri.

Onaninso za