Nkhawa Kugwedezeka: Chimayambitsa Chiyani?

Zamkati

• Nkhawa ndi kunjenjemera
• Kusokonezeka kwamantha
• Kugwedezeka ndi kunjenjemera
• Zizindikiro zina
• Momwe mungaletse kugwedezeka
• Mankhwala ena
• Mfundo yofunika

Nkhawa ndi kunjenjemera

Kuda nkhawa ndi nkhawa ndi zomwe aliyense amamva nthawi ina. Pafupifupi achikulire 40 miliyoni aku America (azaka zopitilira 18) ali ndi vuto la nkhawa.

Kuda nkhawa kumatha kuyambitsa zizindikilo zina, monga:

• kusokonezeka kwa minofu
• zovuta kukhazikika
• kuchuluka kwa kugunda kwa mtima
• kunjenjemera kosalamulirika kapena kunjenjemera

Kugwedezeka kumene kumayambitsidwa ndi nkhawa sikuli koopsa, koma kumatha kukhala kovuta. Nthawi zina kulephera kuwongolera thupi lako ukakhala ndi nkhawa kumatha kukulira kuzizindikiro zina.

Nkhaniyi ifufuza kulumikizana pakati pakunjenjemera ndi nkhawa, ndikukusiyirani malingaliro amomwe mungachitire ndi chizindikirochi.

Kusokonezeka kwamantha

Matenda amanjenje komanso nkhawa zomwe zimayambitsa ziwopsezo zimakhala ndi zinthu zina zofanana, koma sizofanana. Zonsezi zimatha kubweretsa zizindikiritso zakuthupi zomwe zimadzimva kuti simungathe kuzilamulira, kuphatikizapo kunjenjemera ndi "kugwedezeka."

Ngati mwakhala ndi nkhawa yanthawi zonse, mikhalidwe yoopsa imakupangitsani kukhala amantha kwambiri. Mwina zimakuvutani kuti muziganizira kwambiri. Muthanso kuwona kuti malingaliro anu akupita "opanda kanthu" mantha ndi nkhawa kuchokera m'malingaliro anu zitatha. Kuphatikiza apo, kupweteka kwa mutu, kupweteka kwa minofu, ndi zowawa zina zomwe simungathe kufotokoza zitha kutsata malingaliro anu.

Kuopsa kwamantha nthawi zonse sikungakhale ndi chifukwa chomveka. Mukakhala ndi mantha chifukwa cha zomwe zimayambitsa, amatchedwa mantha oyembekezera. Izi zikutanthauza kuti ndiwotheka. Zizindikiro za mantha zimatha kuwonedwa ndikuzindikiritsidwa ndi wina, pomwe zizindikilo za nkhawa zimachitika makamaka m'maganizo mwanu, ndipo zimakhala zovuta kuziwona.

Mukakhala ndi nkhawa yayikulu, imatha kubweretsa zisonyezo zakuthupi. Kupsinjika kozindikira, ngozi, komanso kutengeka mtima nthawi zambiri kumachepetsa nkhawa. Kuda nkhawa kumatha kubweretsa mantha, koma sizikhala choncho nthawi zonse. Mofananamo, kukhala ndi mantha sikutanthauza kuti muli ndi nkhawa.

Kugwedezeka ndi kunjenjemera

Thupi lanu likakhala ndi nkhawa, limayamba kumenya nkhondo kapena kuthawa. Mahomoni opanikizika amasefukira thupi lanu ndikufulumizitsa kugunda kwa mtima, kuthamanga kwa magazi, komanso kupuma kwanu.

Thupi lanu limakonzekera kuthana ndi kupsinjika, kutanthauzira nkhawa ngati chisonyezo choti mufunika kuyimirira kapena kuthawa zoopsa. Minofu yanu imayamba kutakataka kuti muchitepo kanthu, zomwe zimayambitsa kugwedezeka, kugwedezeka, kapena kunjenjemera. Zivomezi zomwe zimayambitsidwa ndi nkhawa zimatchedwa kunjenjemera kwamaganizidwe amisala.

Zizindikiro zina

Zizindikiro zina za nkhawa komanso mantha amantha ndi:

• kuvuta kuyang'ana pachilichonse kupatula malingaliro amantha
• kutopa ndi kupweteka kwa minofu
• kupweteka mutu kapena migraine
• nseru, kusanza, kapena kusowa kwa njala
• kupuma mofulumira
• thukuta kwambiri
• kumangika, kukwiya, komanso "m'mphepete"

Momwe mungaletse kugwedezeka

Mukavomereza kuti mukuchita mantha kapena nkhawa, kulimbana ndi zizindikilo zanu zitha kuwapangitsa kukhala kwakanthawi.

Njira yothandiza kwambiri yothetsera kunjenjemera ndi mantha kapena nkhawa ndikuwongolera thupi lanu kukhala labata. Njira zina zingakuthandizeni kukhazika mtima pansi.

• Kupuma pang'onopang'ono kwa minofu. Njirayi imayang'ana kuchitira mgwirizano, kenako kumasula magulu osiyanasiyana amtundu. Zitha kuchitika limodzi ndikupumira kwambiri. Cholinga chogwiritsa ntchito njirayi ndikuti thupi lanu lipumule. Izi zingakulepheretseni kunjenjemera.
• Yoga imatha. Maonekedwe a mwana ndi malonje otuluka dzuwa angakuthandizeni kuwongolera kupuma kwanu ndikubwezeretsanso thupi lanu. Kuchita yoga pafupipafupi kuti muchepetse nkhawa.

• Mankhwala ena

  Mayankho okhalitsa kwa anthu omwe ali ndi nkhawa kapena matenda amantha atha kuphatikizira mankhwala ndi thandizo kuchokera kwa wololeza kapena wazamisala. Njira zingapo zothandizira zitha kukuthandizani kuzindikira zomwe zimayambitsa nkhawa komanso malingaliro anu. Izi zikuphatikiza:

  
  
  • chithandizo chazidziwitso
  • kulankhula mankhwala
  • Kusuntha Kwa Maso ndi Kubwezeretsanso Thandizo (EDMR)

  Ngati mumakhala ndi nkhawa kapena mantha, muyenera kuyankhula ndi dokotala za zomwe mungachite mukalandira mankhwala. Izi zikuphatikiza:

  • Benzodiazepines. Awa ndi mankhwala omwe amathandizira kupumula malingaliro anu ndikukhazikitsa thupi lanu. Alprazolam (Xanax), chlordiazepoxide (Librium), ndi clonazepam (Konini) ndi zitsanzo za gulu la mankhwala omwe amagwiritsidwa ntchito kutha nkhawa kwakanthawi komanso kupumula kwamantha. Onse omwe amapereka mankhwalawa komanso odwala ayenera kudziwa kuti benzodiazepines imalumikizidwa ndi chiopsezo chololerana, kudalira, komanso kuledzera.
  • Kusankha Serotonin Reuptake Inhibitors (SSRIs). Ili ndi gulu limodzi la mankhwala omwe amatha kupatsidwa chithandizo chanthawi yayitali. Escitalopram (Lexapro), fluoxetine (Prozac), ndi paroxetine (Paxil) ndi zitsanzo za mtundu uwu wa mankhwala omwe nthawi zambiri amapatsidwa kuti athetse kukhumudwa ndi nkhawa.
  • Monamine Oxidase Inhibitors (MAOIs). MAOIs amagwiritsidwa ntchito pochiza matenda amantha, koma amathanso kuthandizira kuda nkhawa. Dicarboxamide (Marplan) ndi tranylcypromine (Parnate) ndi zitsanzo za mtundu uwu wa mankhwala.

  Njira zina zochiritsira, monga tiyi wazitsamba ndi zowonjezera, zitha kuchepetsa nkhawa komanso mantha kwa anthu ena. Kafukufuku wowonjezereka akuyenera kuchitidwa pa mankhwala azitsamba kuti adziwe ngati ali othandiza.

  Kumbukirani kuti mankhwala azitsamba siabwino kwenikweni kuposa thupi lanu. Zitsamba zimakhala ndi zovuta zomwe zimayambitsa zoyipa komanso kulumikizana monga momwe mankhwala amathandizira.

  Mfundo yofunika

  Zizindikiro zakuthupi zomwe zimamverera kuti simungathe kuzilamulira zitha kukhala zowopsa ndikupangitsa nkhawa yanu kukulira. Nkhani yabwino ndiyakuti nkhawa ndi mantha zimatha kuthandizidwa ndimankhwala, chithandizo chamankhwala, ndikuzindikira matenda oyenera.

  Pangani msonkhano ndi dokotala wanu ngati mukukumana ndi nkhawa kapena kunjenjemera.