Kumva Kudzikongoletsa Kapena Kumusangalatsa? Ikhoza Kukhala Nkhawa

Zamkati

• Momwe zingamverere
• Chifukwa chiyani zimachitika
• Kuyankha-kapena-kuthawa
• Kutulutsa mpweya
• Momwe mungachitire
• Yendani
• Yesani kupuma
• Kupuma kwam'mimba 101
• Chitani zinazake zosangalatsa
• Yesetsani kuti musadandaule
• Nthawi yoti muwonane ndi dokotala
• Mfundo yofunika

Zinthu zodetsa nkhawa - kaya ndiko mantha amantha, mantha, kapena nkhawa wamba - zimakhudza zizindikilo zosiyanasiyana, ndipo sizinthu zonse zomwe zimakhudza mtima.

Zizindikiro zanu zimatha kuphatikizira nkhawa zakuthupi monga kupindika kwa minofu, m'mimba, kuzizira, ndi kupweteka mutu komanso kupsinjika kwamaganizidwe monga mphekesera, nkhawa, ndi malingaliro othamanga.

China chake chomwe inu mungazindikire? Kufooka ndi kumva kulasalasa mbali zosiyanasiyana za thupi lanu. Izi zitha kukhala zosasangalatsa kwenikweni, makamaka ngati mukumva nkhawa kale.

Mwamwayi, ngati mukuchita dzanzi sichoncho chizindikiro cha nkhawa, nthawi zambiri sichikhala chilichonse choopsa.

Zomwe zimayambitsa kufooka kwina kupatula nkhawa ndi izi:

• kukhala kapena kuyimirira pamalo omwewo kwa nthawi yayitali
• kulumidwa ndi tizilombo
• totupa
• mavitamini B-12 ochepa, potaziyamu, calcium, kapena sodium
• zotsatira zoyipa zamankhwala
• kumwa mowa

Chifukwa chiyani dzanzi limawoneka ngati chizindikiritso cha anthu ena? Kodi mungadziwe bwanji ngati zikukhudzana ndi nkhawa kapena china chake? Kodi muyenera kuwona dokotala ASAP? Takuphimba.

Momwe zingamverere

Mutha kukhala ndi nkhawa yokhudzana ndi nkhawa m'njira zambiri.

Kwa ena, zimamveka ngati zikhomo ndi singano - zomwe zimakuvutitsani pamene gawo lina "ligona." Itha kumangokhala ngati kutayika kwathunthu kwa gawo limodzi la thupi lanu.

Muthanso kuwona zowawa zina, monga:

• kunyinyirika
• kukwapula kwa tsitsi lanu kuyimirira
• kumverera koyaka pang'ono

Ngakhale kuti dzanzi limakhudza pafupifupi gawo lililonse la thupi lanu, nthawi zambiri limakhudza miyendo, mikono, manja, ndi mapazi anu.

Zomverera sizimafalikira kudzera mthupi lonse, komabe. Mutha kungoziona m'manja mwanu kapena m'manja, mwachitsanzo.

Itha kuwonekeranso pamutu panu kapena kumbuyo kwa khosi lanu. Itha kuwonekeranso pankhope panu. Anthu ena amatha kumva kulira komanso kuchita dzanzi kumapeto kwa lilime lawo, mwachitsanzo.

Pomaliza, dzanzi limatha kupezeka mbali imodzi kapena mbali zonse ziwiri za thupi lanu kapena kuwonekera m'malo ochepa. Sichidzatsata mtundu winawake.

Chifukwa chiyani zimachitika

Kufooka kokhudzana ndi nkhawa kumachitika pazifukwa zazikulu ziwiri.

Kuyankha-kapena-kuthawa

Kuda nkhawa kumachitika mukamawopsezedwa kapena kupsinjika.

Pofuna kuthana ndi chiopsezo chomwe chikuwonekachi, thupi lanu limayankha ndi zomwe zimadziwika kuti kuyankha-kulimbana-kapena-kuthawa.

Ubongo wanu umayamba kutumiza matupi anu thupi lanu nthawi yomweyo, kuwauza kuti akonzekere kuthana ndi chiwopsezo kapena kuthawa.

Gawo limodzi lofunikira pakukonzekera kumeneku ndikuwonjezeka kwa magazi mpaka minofu yanu ndi ziwalo zanu zofunika, kapena madera amthupi lanu omwe angakuthandizeni kwambiri pomenya nkhondo kapena kuthawa.

Kodi magazi amenewo amachokera kuti?

Kutalika kwanu, kapena ziwalo za thupi lanu zomwe sizili zofunikira pakulimbana kapena kuthawa. Kutuluka magazi kumeneku kutali ndi manja ndi mapazi anu nthawi zambiri kumatha kuyambitsa dzanzi kwakanthawi.

Kutulutsa mpweya

Ngati mukukhala ndi nkhawa, mutha kukhala ndi chidziwitso cha momwe zingakhudzire kupuma kwanu.

Mukakhala ndi nkhawa kwambiri, mutha kupuma movutikira kapena mosakhazikika. Ngakhale izi sizingakhale motalika kwambiri, zimachepetsa kuchepa kwa kaboni woipa m'magazi anu.

Poyankha, mitsempha yanu yamagazi imayamba kuchepa, ndipo thupi lanu limatseka magazi kupita kumadera osafunikira mthupi lanu, monga kumapeto kwanu, kuti magazi azitha kuyenda komwe mukufunikira kwambiri.

Magazi akamayenda kuchokera kuzala zanu, zala zakumapazi, ndi nkhope, maderawa amatha kumva dzanzi kapena kumva kuwawa.

Ngati hyperventilation ikupitilira, kutayika kwa magazi kupita muubongo wanu kumatha kubweretsa kusowa kwakukulu kumapeto kwanu ndipo pamapeto pake kumasowa chidziwitso.

Ndizofunikanso kudziwa kuti kuda nkhawa nthawi zambiri kumatha kukulitsa chidwi chakuthupi ndi kwakumverera - zomwe anthu ena amachita, inde, komanso zanu.

Anthu ena omwe ali ndi nkhawa, makamaka nkhawa yazaumoyo, amatha kuwona kufooka ndi kumva kulira komwe kumachitika pazifukwa zodziwika bwino, monga kukhala chete motalikirapo, koma ndikuwona ngati chinthu china chachikulu.

Kuyankha uku ndikofala kwambiri, komabe kumatha kukuwopsezani ndikuwonjezera nkhawa yanu.

Momwe mungachitire

Ngati nkhawa yanu nthawi zina imawonekera mwa dzanzi, pali zinthu zingapo zomwe mungayesere panthawiyi kuti mupumule.

Yendani

Kuchita masewera olimbitsa thupi nthawi zonse kumatha kuthana ndi nkhawa yokhudzana ndi nkhawa. Kudzuka ndikuyenda mozungulira kumathandizanso kuti mukhale bata mukamadzidzimuka modzidzimutsa.

Kusuntha thupi lanu kumatha kukusokonezani chifukwa cha nkhawa yanu, imodzi. Koma kuchita masewera olimbitsa thupi kumapangitsanso magazi anu kuyenda, ndipo kumathandizanso kuti kupuma kwanu kubwererenso mwakale.

Mwina simungamve kulimbitsa thupi, koma mutha kuyesa:

• kuyenda mofulumira
• kuthamanga pang'ono
• zina zosavuta
• kuthamanga m'malo
• kuvina nyimbo yomwe mumakonda

Yesani kupuma

Kupuma kwa Belly (diaphragmatic) ndi mitundu ina ya kupuma kwambiri kumathandiza anthu ambiri kuthana ndi nkhawa komanso kupsinjika kwakanthawi.

Kupuma kwambiri kumathandizanso kufooka, chifukwa kumva izi nthawi zambiri kumachitika mukavutika kupuma.

Kupuma kwam'mimba 101

Ngati simukudziwa kupuma kuchokera m'mimba mwanu, nazi momwe mungachitire:

• Khalani pansi.
• Yendetsani patsogolo ndi mivi yanu mutapuma pa mawondo anu.
• Tengani pang'ono, mwachilengedwe mpweya.

Mudzangopuma kuchokera m'mimba mwanu mutakhala chonchi, kuti izi zitha kukuthandizani kuti muzolowere kumva kwakumapuma kwamimba.

Muthanso kuyesa kupumula dzanja limodzi m'mimba kwinaku mukupuma. Ngati mimba yanu ikukula ndi mpweya uliwonse, mukuchita bwino.

Ngati mumakhala ndi chizolowezi chopumira m'mimba nthawi iliyonse mukakhala ndi nkhawa, mutha kuthandizira kupewa kuyankha kovutitsa kumenya nkhondo kapena kuthawa.

Pezani zina zochita kupuma kuti mukhale ndi nkhawa pano.

Chitani zinazake zosangalatsa

Ngati mukugwira ntchito yomwe ikukudetsani nkhawa, yesetsani kudzidodometsa ndi ntchito yotsika, yosangalatsa yomwe ingathandizenso kuchotsa malingaliro anu pazonse zomwe zimakupangitsani nkhawa.

Ngati mukumva kuti simungathe kuchoka, kumbukirani kuti ngakhale kupumula mwachangu kwa mphindi 10 kapena 15 kumatha kukuthandizaninso. Mutha kubwereranso ku kupsinjika mtsogolo mukadzakhala okonzeka kuthana ndi vuto.

Yesani izi:

• onerani kanema woseketsa kapena wotonthoza
• mverani nyimbo zotsitsimula
• itanani mnzanu kapena wokondedwa
• khalani ndi kapu ya tiyi kapena chakumwa chomwe mumakonda
• khalani ndi nthawi yachilengedwe

Pamene nkhawa yanu ipita, dzanzi mwina lidzakhalanso.

Yesetsani kuti musadandaule

Zophweka zonena kuposa kuchita, sichoncho? Koma kudandaula za dzanzi nthawi zina kumangokulirakulira.

Ngati nthawi zambiri mumakhala dzanzi chifukwa cha nkhawa (kenako kuyamba kuda nkhawa kwambiri za komwe kumayambira dzanzi), yesani kutsatira momwe zimakhalira.

Mwina mukumva kuda nkhawa pompano. Yesani zolimbitsa thupi kapena njira zina zothanirana ndi mavutowa, koma samalani kufooka. Zikumva bwanji? Kodi ili kuti?

Mukayamba kukhala chete, onetsetsani ngati dzanzi lidutsanso.

Ngati mungokumana nazo limodzi ndi nkhawa, mwina simuyenera kuda nkhawa kwambiri.

Ngati zingabwere mukamakhala kuti mulibe nkhawa, onani momwe inu chitani kumva mu zolemba. Zizindikiro zina zam'maganizo kapena zathupi?

Kusunga zolemba zamtundu uliwonse mu dzanzi kungakuthandizeni (ndi omwe amakuthandizani azaumoyo) kuti mumve zambiri za zomwe zikuchitika.

Nthawi yoti muwonane ndi dokotala

Kunjenjemera sikumangonena za nkhawa yayikulu yazaumoyo, koma nthawi zina, imatha kukhala chizindikiro cha china chake chomwe chikuchitika.

Ndi kwanzeru kupanga nthawi yokumana ndi omwe amakuthandizani azaumoyo mukakumana ndi dzanzi:

• akuchedwa kapena akubwerabe
• zimaipiraipira pakapita nthawi
• zimachitika mukamapanga mayendedwe, monga kulemba kapena kulemba
• sizikuwoneka kuti zilibe chifukwa chomveka

Ndikofunika kwambiri kuti mukalankhule ndi omwe amakuthandizani nthawi yomweyo ngati dzanzi limachitika mwadzidzidzi kapena pambuyo povulazidwa mutu, kapena limakhudza gawo lalikulu la thupi lanu (monga mwendo wanu wonse m'malo mwa zala zanu zokha).

Mufuna kulandira thandizo ladzidzidzi ngati mukumva dzanzi limodzi ndi:

• chizungulire
• mwadzidzidzi, kupweteka mutu kwambiri
• kufooka kwa minofu
• kusokonezeka
• kuyankhula molakwika

Pano pali chinthu chimodzi chomaliza choyenera kukumbukira: Njira yabwino yothanirana ndi nkhawa-yokhudzana ndi dzanzi ndikuthana ndi nkhawa yomwe.

Ngakhale njira zothanirana ndi mavuto zingathandize kwambiri, ngati mukukhala ndi nkhawa, kulimbikira, thandizo lochokera kwa othandizira ophunzitsidwa lingakhale lothandiza.

Therapy ikhoza kukuthandizani kuti muyambe kufufuza ndi kuthana ndi zomwe zimayambitsa nkhawa, zomwe zingayambitse kusintha zonse zizindikiro zanu.

Mukawona kuti nkhawa zanu zayamba kukhudza maubale anu, thanzi lanu, kapena moyo wanu, itha kukhala nthawi yabwino kufikira thandizo.

Kuwongolera kwathu kuchipatala chotsika mtengo kumatha kuthandizira.

Mfundo yofunika

Si zachilendo kukhala ndi dzanzi ngati chizindikiro cha nkhawa, chifukwa chake ngakhale kumverera kovutikira kumatha kukhala kosasangalatsa, nthawi zambiri palibe chifukwa chodandaula.

Ngati dzanzi likubwerabe kapena likuchitika ndi zizindikilo zina zakuthupi, mwina mungafune kukaonana ndi omwe amakuthandizani.

Sizipweteketsa kufunafuna chithandizo cha akatswiri pamavuto am'mutu, mwina - mankhwalawa amapereka malo opanda chiweruzo komwe mungapeze upangiri pazomwe mungachite kuti muchepetse nkhawa.

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.