Chilichonse Chimene Muyenera Kudziwa Zokhudza Nkhawa

Zamkati

• Kodi zizindikiro za nkhawa ndi ziti?
• Mantha
• Mitundu yamatenda amisala
• Agoraphobia
• Matenda a nkhawa wamba (GAD)
• Matenda osokoneza bongo (OCD)
• Kusokonezeka kwamantha
• Post-traumatic stress disorder (PTSD)
• Kusankha mutism
• Matenda apaderawa
• Phobias enieni
• Kodi chimayambitsa nkhawa ndi chiyani?
• Nthawi yoti muwonane ndi dokotala
• Masitepe otsatira
• Kupeza woyenera wothandizira zaumoyo
• Mankhwala othandizira kunyumba
• Kulimbana ndi kuthandizidwa

Kodi nkhawa ndi chiyani?

Kodi muli ndi nkhawa? Mwinamwake mukukumana ndi nkhawa ndi vuto kuntchito ndi abwana anu. Mwina muli ndi agulugufe m'mimba mwanu podikirira zotsatira za mayeso azachipatala. Mwinanso mumachita mantha mukamayendetsa galimoto popita kunyumba mothamanga kwambiri magalimoto akamadutsa komanso kuluka pakati pa misewu.

Mu moyo, aliyense amakumana ndi nkhawa nthawi ndi nthawi. Izi zikuphatikiza akulu ndi ana. Kwa anthu ambiri, nkhawa zimangotha, zimangokhala kwakanthawi. Nthawi zina nkhawa zimakhala zazifupi kwambiri kuposa zina, zimatha kulikonse kuyambira mphindi zochepa mpaka masiku ochepa.

Koma kwa anthu ena, nkhawa izi sizimangodutsa nkhawa kapena tsiku lopanikizika kuntchito. Kuda nkhawa kwanu sikungathe kwa milungu ingapo, miyezi, kapena zaka. Ikhoza kukulirakulira pakapita nthawi, nthawi zina kumakhala koopsa kotero kuti kumasokoneza moyo wanu watsiku ndi tsiku. Izi zikachitika, akuti mumakhala ndi nkhawa.

Kodi zizindikiro za nkhawa ndi ziti?

Ngakhale zizindikilo za nkhawa zimasiyanasiyana malinga ndi munthu, thupi limayankha munjira yapadera kwambiri ya nkhawa. Mukakhala ndi nkhawa, thupi lanu limakhala tcheru, kuyang'ana zoopsa zomwe zingachitike ndikuyambitsa mayankho anu pankhondo kapena ndege. Zotsatira zake, zina mwazizindikiro za nkhawa zimaphatikizapo:

• manjenje, kusakhazikika, kapena kukhala wopanikiza
• kumva zoopsa, mantha, kapena mantha
• kugunda kwamtima mwachangu
• kupuma mofulumira, kapena hyperventilation
• kuchulukitsa kapena thukuta lolemera
• kunjenjemera kapena kugwedezeka kwa minofu
• kufooka ndi ulesi
• kuvuta kuyang'ana kapena kuganiza bwino za china chilichonse kupatula chinthu chomwe mumada nkhawa
• kusowa tulo
• mavuto am'mimba kapena m'mimba, monga mpweya, kudzimbidwa, kapena kutsegula m'mimba
• kufunitsitsa kupewa zinthu zomwe zimayambitsa nkhawa zanu
• kutengeka ndi malingaliro ena, chizindikiro cha matenda osokoneza bongo (OCD)
• kuchita zikhalidwe zina mobwerezabwereza
• kuda nkhawa mozungulira chochitika china chamoyo kapena chokumana nacho chomwe chidachitika m'mbuyomu, makamaka chosonyeza kupsinjika kwa pambuyo pa zoopsa (PTSD)

Mantha

Kuopsa kwamantha ndikumayambika kwadzidzidzi kwa mantha kapena kupsinjika komwe kumatha mphindi zochepa ndipo zimakhudza kukumana ndi zizindikilo zinayi zotsatirazi:

• kugwedeza
• thukuta
• kugwedezeka kapena kunjenjemera
• kumva kupuma movutikira kapena kufota
• kumva kutsamwa
• kupweteka pachifuwa kapena kulimba
• nseru kapena mavuto am'mimba
• chizungulire, kupepuka, kapena kukomoka
• Kumva kutentha kapena kuzizira
• dzanzi kapena kumva kulasalasa (paresthesia)
• kumverera kuti watalikirana ndiwekha kapena chowonadi, chotchedwa kudzipangira umunthu ndi kudzichotsera ulemu
• kuwopa "kupenga" kapena kutaya mphamvu
• kuopa kufa

Pali zina mwazizindikiro za nkhawa zomwe zimatha kuchitika m'malo ena kupatula zovuta zamavuto. Izi nthawi zambiri zimakhala choncho chifukwa cha mantha. Zizindikiro za mantha zimafanana ndi matenda amtima, mavuto a chithokomiro, kupuma, ndi matenda ena.

Zotsatira zake, anthu omwe ali ndi vuto lamanjenje amatha kupita maulendo azipinda zadzidzidzi kapena maofesi azachipatala. Amatha kukhulupirira kuti akukumana ndi zoopsa kupatula nkhawa.

Mitundu yamatenda amisala

Pali mitundu ingapo yamavuto, monga awa:

Agoraphobia

Anthu omwe ali ndi agoraphobia amawopa malo kapena zochitika zina zomwe zimawapangitsa kumva kuti atsekeka, alibe mphamvu, kapena manyazi. Maganizo amenewa amachititsa mantha. Anthu omwe ali ndi agoraphobia atha kuyesetsa kupewa malowa ndi zochitika izi kuti ateteze mantha.

Matenda a nkhawa wamba (GAD)

Anthu omwe ali ndi GAD amakhala ndi nkhawa komanso nkhawa zazomwe zikuchitika kapena zochitika, ngakhale zomwe sizachilendo. Kuda nkhawa ndikokulu kuposa momwe kuyenera kuchitidwira zenizeni zenizeni. Kuda nkhawa kumayambitsa matenda m'thupi, monga kupweteka mutu, kupweteka m'mimba, kapena kugona tulo.

Matenda osokoneza bongo (OCD)

OCD ndizochitika mosalekeza zamalingaliro osafunikira kapena olowerera komanso nkhawa zomwe zimayambitsa nkhawa. Munthu atha kudziwa kuti malingalirowa ndi ochepa, koma ayesetsa kuthetsa nkhawa zawo pochita miyambo kapena machitidwe ena. Izi zitha kuphatikizira kusamba m'manja, kuwerengera, kapena kuwona zinthu monga ngati atseka nyumba yawo kapena ayi.

Kusokonezeka kwamantha

Matenda amanjenje amachititsa mabvuto mwadzidzidzi komanso mobwerezabwereza a nkhawa yayikulu, mantha, kapena mantha omwe amatha pakangopita mphindi zochepa. Izi zimadziwika ngati mantha. Omwe akukumana ndi mantha atha kuwona:

• kumverera kwangozi
• kupuma movutikira
• kupweteka pachifuwa
• kugunda kwamtima mwachangu kapena mosasinthasintha komwe kumamveka ngati kuphulika kapena kupindika (kugunda)

Kuopsa kwamankhwala kumatha kupangitsa munthu kuda nkhawa kuti zidzachitikanso kapena kuyesetsa kupewa zinthu zomwe zidachitika kale.

Post-traumatic stress disorder (PTSD)

PTSD imachitika munthu atakumana ndi zoopsa monga:

• nkhondo
• kumenya
• masoka achilengedwe
• ngozi

Zizindikiro zake zimaphatikizapo kupumula, kulota maloto, kapena kukumbukira zomwe zachitika kapena zoopsa. Anthu omwe ali ndi PTSD amathanso kupewa zinthu zokhudzana ndi zoopsa.

Kusankha mutism

Uku ndikuti mwana sangathe kuyankhula mokhazikika kapena m'malo ena. Mwachitsanzo, mwana akhoza kukana kulankhula kusukulu, ngakhale atayankhula kwina kapena m'malo ena, monga kunyumba. Kusankha kosintha kumatha kusokoneza moyo watsiku ndi tsiku komanso zochitika, monga sukulu, ntchito, komanso malo ochezera.

Matenda apaderawa

Umenewu ndimkhalidwe waubwana womwe umadziwika ndi nkhawa mwana akapatukana ndi makolo kapena omwe amawasamalira. Kuda nkhawa ndi kupatukana ndichinthu chofunikira pakukula kwaubwana. Ana ambiri amapitilira miyezi 18. Komabe, ana ena amakumana ndi zovuta zamtunduwu zomwe zimasokoneza zochitika zawo za tsiku ndi tsiku.

Phobias enieni

Uku ndikuwopa chinthu, chochitika, kapena vuto linalake lomwe limabweretsa nkhawa yayikulu mukakumana ndi chinthucho. Zimaphatikizidwa ndi chikhumbo champhamvu chopewa. Phobias, monga arachnophobia (kuopa akangaude) kapena claustrophobia (kuopa malo ang'onoang'ono), atha kukupangitsani kuti mukhale ndi mantha mukakumana ndi zomwe mumawopa.

Kodi chimayambitsa nkhawa ndi chiyani?

Madokotala samamvetsetsa bwino zomwe zimayambitsa zovuta zamavuto. Pakadali pano akukhulupirira kuti zokumana nazo zina zowopsa zimatha kuyambitsa nkhawa mwa anthu omwe amakonda kuzichita. Chibadwa chingathandizenso kukhala ndi nkhawa. Nthawi zina, nkhawa imatha chifukwa cha matenda ndipo imatha kukhala zizindikilo zoyambirira za matenda, osati amisala.

Munthu amatha kukhala ndi vuto limodzi kapena zingapo nthawi imodzi. Zitha kuperekanso matenda ena amisala monga kukhumudwa kapena kusinthasintha zochitika. Izi ndizowona makamaka pamatenda amtendere, omwe nthawi zambiri amakhala ndi nkhawa kapena vuto lina lamaganizidwe.

Nthawi yoti muwonane ndi dokotala

Sizovuta nthawi zonse kudziwa ngati nkhawa ndi vuto lalikulu lazachipatala poyerekeza ndi tsiku loipa lomwe limakupangitsani kukhumudwa kapena kuda nkhawa. Popanda chithandizo, nkhawa yanu siyingathe ndipo imatha kukulirakulira pakapita nthawi. Kuchiza nkhawa ndi matenda ena amisala kumakhala kosavuta koyambirira m'malo mochulukirachulukira.

Muyenera kupita kuchipatala ngati:

• mumamva ngati mukudandaula kwambiri zomwe zikusokoneza moyo wanu watsiku ndi tsiku (kuphatikizapo ukhondo, sukulu kapena ntchito, komanso moyo wanu)
• nkhawa, mantha, kapena nkhawa zanu zimakusowetsani mtendere ndipo zimakuvutani kuzilamulira
• mukumva kukhumudwa, kumwa mowa kapena kugwiritsa ntchito mankhwala osokoneza bongo kuti mupirire, kapena kukhala ndi nkhawa zina zamaganizidwe kupatula nkhawa
• mumamva kuti nkhawa yanu imayambitsidwa ndi vuto la thanzi lam'mutu
• mukukumana ndi malingaliro ofuna kudzipha kapena mukuchita zodzipha (ngati ndi choncho, pitani kuchipatala mwachangu poyimba 911)

Chida cha Healthline FindCare chitha kukupatsani zomwe mungachite mdera lanu ngati mulibe kale dokotala.

Masitepe otsatira

Ngati mwaganiza kuti mukufunika kuthandizidwa ndi nkhawa yanu, gawo loyamba ndikuwona dokotala wanu wamkulu. Amatha kudziwa ngati nkhawa yanu ikukhudzana ndi thanzi lanu. Ngati apeza vuto, atha kukupatsani dongosolo loyenera la chithandizo kuti muchepetse nkhawa.

Dokotala wanu adzakutumizirani kwa katswiri wa zamisala ngati awona kuti nkhawa yanu siyomwe imayambitsa matenda. Akatswiri azamisala omwe mudzatchulidwe akuphatikizira katswiri wazamisala komanso wazamisala.

Katswiri wazamisala ndi dokotala wololedwa yemwe amaphunzitsidwa kuzindikira ndi kuchiritsa matenda amisala, ndipo amatha kupereka mankhwala, pakati pa mankhwala ena. Katswiri wazamisala ndi katswiri wazachipatala yemwe amatha kudziwa ndi kuchiza matenda amisala kudzera pakulangizidwa kokha, osati mankhwala.

Funsani dokotala wanu mayina a anthu angapo omwe amakupatsani inshuwaransi. Ndikofunika kupeza wothandizira zaumoyo omwe mumamukonda komanso mumamukhulupirira. Zingatenge kukumana ndi ochepa kuti mupeze omwe akukuthandizani.

Pofuna kuthandizira kupeza matenda amisala, omwe amakuthandizani paumoyo wanu amakuyesani zamaganizidwe anu panthawi yoyamba yamankhwala. Izi zimaphatikizapo kukhala pansi m'modzi m'modzi ndi omwe amakuthandizani. Adzakufunsani kuti mufotokozere malingaliro anu, machitidwe anu, ndi momwe mumamvera.

Amatha kufanananso zizindikilo zanu ndi zomwe zimayambitsa matenda amisala omwe adatchulidwa mu Diagnostic and Statistical Manual of Mental Disways (DSM-V) kuti athandizidwe kupeza matenda.

Kupeza woyenera wothandizira zaumoyo

Mudzadziwa kuti wopereka chithandizo chamankhwala ndi woyenera kwa inu ngati mumakhala omasuka kulankhula nawo zakukhosi kwanu. Muyenera kukaonana ndi wazamisala ngati atsimikiza kuti mukufuna mankhwala kuti muthane ndi nkhawa. Ndikokwanira kuti muwone katswiri wama psychology ngati wothandizira zaumoyo wanu akuwona kuti nkhawa yanu imatha ndi chithandizo chamankhwala chokha.

Kumbukirani kuti zimatenga nthawi kuti muyambe kuwona zotsatira za chithandizo cha nkhawa. Khalani oleza mtima ndikutsatira malangizo a omwe amakuthandizani kuti mukhale ndi thanzi labwino. Komanso dziwani kuti ngati mukusowa mtendere ndi omwe amakuthandizani kapena musaganize kuti mukupita patsogolo mokwanira, mutha kupeza chithandizo kwina kulikonse. Funsani dokotala wanu wamkulu kuti akupatseni thandizo kwa ena othandizira zaumoyo m'dera lanu.

Mankhwala othandizira kunyumba

Pomwe mukumwa mankhwala ndikulankhula ndi othandizira kungathandize kuthana ndi nkhawa, kuthana ndi nkhawa ndi ntchito ya 24-7. Mwamwayi pali zosintha zambiri m'moyo wanu zomwe mungachite kunyumba kuti muchepetse nkhawa zanu.

Chitani masewera olimbitsa thupi. Kukhazikitsa zochitika zolimbitsa thupi kuti muzitsatira kwambiri kapena masiku onse a sabata kungakuthandizeni kuchepetsa kupsinjika ndi nkhawa. Ngati mumangokhala, yambani ndi zochitika zochepa ndikupitiliza kuwonjezera zina pakapita nthawi.

Pewani mankhwala osokoneza bongo. Kugwiritsa ntchito mowa kapena mankhwala osokoneza bongo kumatha kubweretsa kapena kukulitsa nkhawa. Ngati zikukuvutani kusiya, pitani kuchipatala kapena onani gulu lothandizira kuti likuthandizeni.

Lekani kusuta ndikuchepetsa kapena kusiya kumwa zakumwa za khofi. Chikonga mu ndudu ndi zakumwa za khofi monga khofi, tiyi, ndi zakumwa zamagetsi zitha kukulitsa nkhawa.

Yesani njira zopumulira komanso kupsinjika. Kusinkhasinkha, kubwereza mawu ena, kugwiritsa ntchito njira zowonera, ndikuchita yoga zitha kulimbikitsa kupumula ndikuchepetsa nkhawa.

Muzigona mokwanira. Kusowa tulo kumatha kukulitsa nkhawa komanso nkhawa. Ngati mukuvutika kugona, pitani kuchipatala kuti akuthandizeni.

Khalani ndi chakudya chopatsa thanzi. Idyani zipatso, ndiwo zamasamba, mbewu zonse, ndi mapuloteni owonda monga nkhuku ndi nsomba.

Kulimbana ndi kuthandizidwa

Kulimbana ndi matenda ovutika maganizo kungakhale kovuta. Nazi zina zomwe mungachite kuti musavutike:

Khalani odziwa. Phunzirani zambiri momwe mungathere za matenda anu komanso mankhwala omwe mungapeze kuti muthe kusankha moyenera za chithandizo chanu.

Khalani osasinthasintha. Tsatirani ndondomeko yamankhwala yomwe amakupatsani omwe amakuthandizani kuti mukhale ndi thanzi labwino, kumwa mankhwala anu monga momwe akuuzira komanso kupita kumankhwala anu onse. Izi zidzakuthandizani kuti muchepetse nkhawa zanu.

Dzidziweni nokha. Fotokozerani zomwe zimayambitsa nkhawa zanu ndikukhala ndi njira zomwe mudapangana ndi omwe amakuthandizani kuti muzitha kuthana ndi nkhawa mukayamba.

Lembani. Kusunga zolemba zanu zakumverera ndi zokumana nazo kumatha kuthandiza othandizira azaumoyo kuti adziwe njira yoyenera yothandizira inu.

Pezani chithandizo. Ganizirani zolowa nawo gulu lothandizirana kuti mukafotokozere zomwe mwakumana nazo ndikumva kuchokera kwa ena omwe ali ndi vuto la nkhawa. Mabungwe monga National Alliance on Mental Illness kapena Anxcare and Depression Association of America atha kukuthandizani kuti mupeze gulu loyenera loyandikira pafupi nanu.

Gwiritsani ntchito nthawi yanu mwanzeru. Izi zitha kuthandiza kuchepetsa nkhawa komanso kukuthandizani kugwiritsa ntchito bwino chithandizo chanu.

Khalani ochezeka. Kudzipatula kwa anzanu komanso abale kumatha kukulitsa nkhawa zanu. Pangani mapulani ndi anthu omwe mumakonda kucheza nawo.

Sanjani zinthu. Musalole kuti nkhawa yanu ilamulire moyo wanu. Ngati mukumva kuti mwapanikizika, sungani tsiku lanu poyenda kapena kuchita china chomwe chingachotsere malingaliro anu kutali ndi nkhawa kapena mantha anu.