Zomwe Zimayambitsa Kuda Nkhawa Komanso Momwe Mungazithandizire

Zamkati

• Kodi nkhawa ikugwedeza chiyani?
• Nchiyani chimayambitsa kugwedezeka kwa nkhawa?
• Kodi kusokonezeka kwa nkhawa kumapezeka bwanji?
• Kodi njira zamankhwala zothanirana ndi nkhawa ndi ziti?
• Kodi pali njira zodzitetezera zomwe zingathandize kuchepetsa nkhawa?
• Tengera kwina

Mukakhala ndi nkhawa, mtima wanu ungayambe kuthamanga, zochitika zoyipa kwambiri zimatha kudutsa m'mutu mwanu, ndipo mutha kupeza kuti simungagone kapena kugona kwambiri.

Izi ndi zina mwazizindikiro zodziwika bwino za nkhawa.

Koma mutha kupezanso kuti muli ndi zopindika za minofu. Izi zitha kuchitika kulikonse pathupi lanu - kuyambira m'maso mpaka kumapazi.

Phunzirani chifukwa chake nkhawa imatha kupangitsa kuti minofu yanu igwedezeke komanso momwe mungachitire ndi kupewa.

Kodi nkhawa ikugwedeza chiyani?

Kusokonezeka kwa nkhawa ndi chizindikiro cha nkhawa. Sikuti aliyense amene ali ndi nkhawa amakhala ndi nkhawa yosintha ngati chizindikiro.

Kugwedezeka ndi pamene minofu, kapena gulu la minofu, limayenda popanda kuyesera kuti mulisunthe. Uku kungakhale kuyenda kwakung'ono kapena kuyenda kokulirapo.

Kukhazikika kwa nkhawa kumatha kukhudza minofu iliyonse mthupi ndi minofu iliyonse panthawi. Itha kukhala kwa masekondi ochepa kapena kupitilira apo.

Kwa anthu ena, kusinthasintha kwa nkhawa kumatha kuchitika mpaka kalekale.

Minofu yamaso nthawi zambiri imakhudzidwa ndi nkhawa.

Kusokonezeka kwa nkhawa nthawi zambiri kumawonjezeka mukamafuna kugona, koma nthawi zambiri imasiya mukugona.

Nthawi zambiri zimangokulirakulira pamene nkhawa yanu ikuipiraipira. Komabe, zingatenge nthawi kuti nkhawa isokonekere kuti ithe mutatha kuda nkhawa pang'ono.

Nchiyani chimayambitsa kugwedezeka kwa nkhawa?

Kuda nkhawa kumapangitsa dongosolo lanu lamanjenje kumasula ma neurotransmitters, omwe ndi mankhwala omwe thupi lanu limagwiritsa ntchito kutumiza mauthenga pakati pa ma neuron, kapena pakati pa ma neuron ndi minofu.

Mitundu ina ya ma neurotransmitters "amauza" minofu yanu kuti isunthe. Mukakhala ndi nkhawa, ma neurotransmitters amatha kumasulidwa ngakhale palibe chifukwa chomveka choti amasulidwe. Izi ndi zomwe zingayambitse nkhawa.

Chifukwa china nkhawa imatha kupangitsa kuti minofu igwedezeke ndi chifukwa chakuti imatha kukupangitsani kuti mukhale ndi mpweya wokwanira. Kuthana kwa minofu ndichizindikiro chimodzi cha kuphulika kwa mpweya.

Kodi kusokonezeka kwa nkhawa kumapezeka bwanji?

Ngati kulakwitsa kwanu kumachitika kwanthawi yayitali kapena kusokoneza moyo wanu watsiku ndi tsiku, dokotala wanu akhoza kukuthandizani. Kuti azindikire matenda anu, ayamba atenga mbiri yazachipatala, yomwe ikuphatikizapo:

• mafunso okhudza zizindikiro zanu
• pamene zizindikiro zinayamba
• tsatanetsatane wokhudzidwa

Ngati inunso mukukumana ndi nkhawa chifukwa cha kugwedezeka, onetsetsani kuti mwauza dokotala wanu. Izi zitha kukhala zokwanira kuti akupezeni mukugwedezeka chifukwa chokhudzidwa ndi nkhawa. Komabe, atha kuyesa mayeso kuti athetse zina.

Mayesowa atha kuphatikiza:

• kuyesa magazi kuti ayang'ane mavuto a electrolyte kapena zovuta za chithokomiro
• electromyogram (EMG), yomwe imayang'ana momwe minofu yanu imagwirira ntchito
• CT scan kapena MRI yaubongo kapena msana wanu
• kuyesa kwa mitsempha, kuti muwone ngati mitsempha yanu ikugwira ntchito moyenera

Ngati muli ndi nkhawa komanso zina zomwe zingayambitse kugwedezeka sizingatchulidwe, dokotala wanu atha kukudziwani kuti mukugwedezeka.

Kodi njira zamankhwala zothanirana ndi nkhawa ndi ziti?

Kuchiza nkhawa ndiyo njira yabwino kwambiri yochotsera nkhawa.

Ngati dokotala akuganiza kuti kusokonekera kwanu kumayambitsidwa ndi nkhawa, atha kukutumizirani kwa katswiri wazamaganizidwe, monga katswiri wazamisala. Amatha kudziwa mozama nkhawa yanu ndikuthandizani kupeza njira yabwino yothandizira.

Chithandizo cha nkhawa chingaphatikizepo:

• psychotherapy, monga chidziwitso chazithandizo zamakhalidwe, zomwe zimayang'ana kwambiri pakusintha malingaliro olakwika ndi machitidwe
• mankhwala, monga antidepressants (omwe amathanso kuthana ndi nkhawa) kapena mankhwala oletsa nkhawa

Nthawi zambiri, kudzipukusa sikusowa chithandizo. Komabe, njira zothandizira kunyumba komanso njira zodzitetezera zitha kuthandizira.

Kodi pali njira zodzitetezera zomwe zingathandize kuchepetsa nkhawa?

Njira imodzi yomwe mungathandizire kupewa kuda nkhawa ndikuthandizira kupewa nkhawa poyamba.

Njira zina zodzitetezera zimadzitchinjiriza zokha, pomwe zina zimathandiza kupewa nkhawa komanso kugundana.

Pofuna kuthana ndi nkhawa kugwedezeka:

• Idyani chakudya chopatsa thanzi. Kukhala ndi mchere wokwanira komanso micronutrients kumapangitsa kuti minofu yanu isagwedezeke. Kudya koyenera kumathandizanso kuchepetsa nkhawa.
• Kugona maola 7 mpaka 8 usiku uliwonse.
• Pewani zakumwa zamagetsi kapena caffeine. Amatha kupangitsa kugwedezeka komanso kuda nkhawa kwambiri.
• Muzichita masewera olimbitsa thupi nthawi zonse. Zimathandizira kuchepetsa nkhawa ndikumveketsa minofu yanu, yomwe imawapangitsa kuti asagwedezeke.
• Imwani madzi. Kutaya madzi m'thupi kumatha kubweretsa nkhawa pang'ono ndikupangitsa minofu kugwedezeka.
• Kuchepetsa nkhawa momwe mungathere.
• Pewani mankhwala osokoneza bongo ndi mowa.
• Yesani njira zopumulira monga kupumula kwapang'onopang'ono kwa minofu. Kuti muchite izi, khalani okonzeka, kenako pumulani minofu yanu imodzi panthawi, ndikupita kuchokera kumapazi anu kumutu (kapena mosemphanitsa).
• Samalani ndi kugwedezeka. Izi zitha kukhala zovuta, koma kuda nkhawa za izi kumatha kubweretsa nkhawa zambiri. Izi zitha kupangitsa kuti kulalikirako kukhale koipa.

Tengera kwina

Kupindika kwa minofu komwe kumayambitsidwa ndi nkhawa kumatha kukhala koopsa, koma nthawi zambiri kumakhala chizindikiro chosavulaza. M'malo mwake, kuyesa kunyalanyaza zomwe zikugwedezeka ndi njira imodzi yochepetsera nkhawa yanu, yomwe ingachepetse kugwedezeka.

Kuda nkhawa kumachulukirachulukira nkhawa yanu ikamakulirakulira, koma zimatenga nthawi kuti muchepetse mukachepetsa nkhawa.

Ngati kuda nkhawa kapena kusokonekera kukusokonezani moyo wanu watsiku ndi tsiku, lankhulani ndi adokotala za njira zamankhwala.