N 'chifukwa Chiyani Nkhawa Zanga Zimakhala Zovuta Usiku?

Zamkati

• Kumvetsetsa zomwe zikuchitika
• “Vuto la omwe ali ndi nkhawa [ndikuti] ndikuti nthawi zambiri sipangakhale kuda nkhawa. Zowopsa zakuthupi sizowona ndipo palibe chifukwa chomenyera kapena kuthawa. ”
• Choyipitsitsa chake
• Kulimbana ndi ziwanda
• Koma kuti mupewe kukhala ndi mausiku onsewa, Treadway akuwonetsa kuti panga chizolowezi chogona chomwe chingathandize pakusintha usana ndi usiku.
• Pali thandizo

Magetsi akazima, dziko limakhala chete, ndipo sipadzakhalanso zosokoneza zomwe zikupezeka. "

Nthawi zonse zimachitika usiku.

Magetsi amazima ndimalingaliro mwanga. Imabwereza zinthu zonse zomwe ndinanena zomwe sizinatuluke momwe ndimatanthauzira. Zochitika zonse zomwe sizinayende momwe ndimafunira. Zimandipweteka ndi malingaliro olowerera - makanema owopsa omwe sindingathe kuwachokapo, akusewera mobwerezabwereza m'mutu mwanga.

Zimandimenya zolakwa zomwe ndapanga ndikundizunza ndimavuto omwe sindingathe kuthawa.

Bwanji ngati, bwanji ngati, bwanji?

Nthawi zina ndimadzuka kwa maola ambiri, gudumu la hamster lamaganizidwe anga likukana kubwerera.

Ndipo ndikakhala ndi nkhawa kwambiri, zimanditsata ngakhale m'maloto anga. Zithunzi zakuda, zopindika zomwe zimawoneka ngati zosokoneza komanso zenizeni zenizeni, zomwe zimapangitsa kugona tulo mopanda thukuta ndi thukuta usiku zomwe zimatsimikizira kuti ndili ndi mantha.

Palibe chosangalatsa - komanso sichimadziwika kwathunthu. Ndakhala ndikulimbana ndi nkhawa kuyambira zaka zapakati ndipo nthawi zonse zimakhala zoyipa kwambiri usiku.

Magetsi akazima, dziko limakhala chete, ndipo sipadzakhalanso zosokoneza zomwe zikupezeka.

Kukhala mdziko lovomerezeka ndi cannabis kumathandiza. Usiku womwe ndi woipitsitsa, ndimafikira cholembera changa chapamwamba cha CBD ndipo nthawi zambiri chimakhala chokwanira kutonthoza mtima wanga wothamanga. Koma asanavomerezedwe ku Alaska, mausiku amenewo anali anga ndi anga ndekha kuti tidutse.

Ndikadalipira chilichonse - kupatsidwa chilichonse - kuti ndikhale ndi mwayi wopulumuka.

Kumvetsetsa zomwe zikuchitika

Sindine ndekha pankhaniyi, malinga ndi katswiri wama psychology a Elaine Ducharme. "M'chitaganya chathu, anthu amawononga ndalama mabiliyoni ambiri kuti athetse nkhawa," amauza a Healthline.

Iye akufotokoza kuti zizindikilo za nkhawa, komabe, nthawi zambiri zimatha kupulumutsa moyo. "Amatithandiza kukhala tcheru kuti tiwone zoopsa ndikutsimikizira kupulumuka." Amalankhula zakuti kuda nkhawa ndimphamvu zolimbana ndi thupi lathu kapena kuyendetsa ndege - mwamachitidwe, inde.

“Vuto la omwe ali ndi nkhawa [ndikuti] ndikuti nthawi zambiri sipangakhale kuda nkhawa. Zowopsa zakuthupi sizowona ndipo palibe chifukwa chomenyera kapena kuthawa. ”

Ndipo ndilo vuto langa. Zodandaula zanga nthawi zambiri zimakhala moyo ndi imfa. Ndipo, amandisunga usiku chimodzimodzi.

Nicky Treadway, mlangizi wa zamisala yemwe ali ndi chilolezo amafotokoza kuti, masana, anthu ambiri omwe ali ndi nkhawa amasokonezeka ndipo amakhala otanganidwa ndi ntchito. "Iwo akumva zizindikiro za nkhawa, koma ali ndi malo abwinoko oti angawathetsere, kuyambira pa A kupita ku B kupita ku C tsiku lonse."

Umu ndi momwe ndimakhalira moyo wanga: kusunga mbale yanga yodzaza kwambiri kuti ndilibe nthawi yokhalamo. Malingana ngati ndili ndi china choti ndiganizirepo, nkhawa imawoneka ngati yotheka.

Koma nkhawa yamadzulo ikayamba, Treadway imalongosola kuti thupi limasinthira muyeso lake lachilengedwe lozungulira.

"Kuwala kukutha, kupanga kwa melatonin m'thupi kukukwera, ndipo thupi lathu likutiuza kuti tipume," akutero. “Koma kwa munthu amene ali ndi nkhawa, kusiya malowo amakhala ovuta. Chifukwa chake matupi awo ali ngati akumenya nkhondo ndi chizungulirechi. "

Ducharme akuti mantha amachitika pafupipafupi pakati pa 1:30 ndi 3:30 a.m. “Usiku, zinthu zimangokhala chete. Palibe zinthu zambiri zosokoneza zomwe zingasokoneze komanso mwayi wochuluka wodandaula. ”

Akuwonjezeranso kuti mwina sitingakhale ndi ulamuliro pazinthu izi, ndipo nthawi zambiri zimawonjezedwa chifukwa chakuti thandizo silipezeka usiku.

Kupatula apo, mukuyenera kuyimbira ndani 1 koloko m'mawa pomwe ubongo wanu ukukuyikani pamathamangidwe azovuta?

Choyipitsitsa chake

Nthawi zakuda kwambiri usiku, ndimatsimikiza kuti aliyense amene ndimamukonda amandida. Kuti ndine wolephera pantchito yanga, kulera ana, m'moyo. Ndimadziuza ndekha kuti aliyense amene wandipweteka, kapena kundisiya, kapena kundinenera zoipa mwanjira iliyonse anali wolondola.

Ndimayenera. Sindikukwanira. Sindidzakhalaponso.

Izi ndi zomwe malingaliro anga amandichitira.

Ndikuwona wothandizira. Ndimatenga mankhwala. Ndimayesetsa kwambiri kugona mokwanira, kuchita masewera olimbitsa thupi, kudya bwino, komanso kuchita zina zonse zomwe ndapeza zimathandiza kuti nkhawa isathe. Ndipo nthawi zambiri, zimagwira ntchito - kapena osachepera, zimagwira ntchito bwino kuposa kusachitanso chilichonse.

Koma nkhawayo idakalipo, ikudikira m'mphepete, kuyembekezera chochitika china m'moyo kuti chilowemo ndikundipangitsa kukayikira zonse zomwe ndakhala ndikudziwapo za ine.

Ndipo nkhawa imadziwa kuti ndi usiku pomwe ndimakhala pachiwopsezo chachikulu.

Kulimbana ndi ziwanda

Ducharme akuchenjeza za kusuta chamba monga momwe ndimagwirira nthawi zovuta kwambiri.

"Chamba ndichovuta," akufotokoza. "Ngakhale pali umboni wina wosonyeza kuti chamba chimatha kuthetsa nkhawa kwakanthawi, sichikulimbikitsidwa ngati yankho lanthawi yayitali. Anthu ena amakhala ndi nkhawa kwambiri pamphika ndipo amayamba kudandaula. ”

Za ine, imeneyo si nkhani - mwina chifukwa sindimadalira chamba usiku uliwonse. Ndi nthawi zochepa zokha pamwezi pomwe ma meds anga samachita zachinyengo ndipo ndimafunikira kugona.

Koma kuti mupewe kukhala ndi mausiku onsewa, Treadway akuwonetsa kuti panga chizolowezi chogona chomwe chingathandize pakusintha usana ndi usiku.

Izi zingaphatikizepo kusamba kwa mphindi 15 usiku uliwonse, pogwiritsa ntchito mafuta ofunikira a lavender, kujambula, ndikusinkhasinkha. "Mwanjira imeneyi timatha kugona, ndikukhala ndi tulo tabwinoko."

Ndikuvomereza, ili ndi gawo lomwe ndingasinthe. Monga wolemba wodziyang'anira pawokha, nthawi yanga yogona nthawi zambiri imaphatikizira kugwira ntchito mpaka ndikatopa kwambiri kuti ndilembe mawu ena - ndikutseka magetsi ndikudzisiya ndekha ndimaganizo anga osweka.

Koma patatha zaka zopitilira makumi awiri ndikulimbana ndi nkhawa, ndikudziwanso kuti akulondola.

Kulimbikira komwe ndimagwira kuti ndizisamalira ndekha ndikutsatira zizolowezi zomwe zimandithandiza kupumula, nkhawa yanga - ngakhale nkhawa yanga yakusiku - ndikwanitsa.

Pali thandizo

Ndipo mwina ndiye mfundoyi. Ndazindikira kuti nkhawa nthawi zonse idzakhala gawo la moyo wanga, koma ndikudziwanso kuti pali zinthu zomwe ndingachite kuti ndithandizire kuti zizilamuliridwa, zomwe ndi zomwe Ducharme amalakalaka kuwonetsetsa kuti ena akuzidziwa.

Iye anati: “Anthu amafunika kudziwa kuti matenda ovutika maganizo amachiritsidwa. "Ambiri amalabadira bwino kuchipatala pogwiritsa ntchito njira za CBT ndi mankhwala, kuphunzira kukhala munthawiyo - osati m'mbuyomu kapena mtsogolo - ngakhale opanda mankhwala. Ena angafunike meds kuti akhazikike mokwanira kuti aphunzire ndikupindula ndi njira za CBT. ”

Koma mulimonsemo, akufotokoza, pali njira ndi mankhwala omwe angathandize.

Za ine, ngakhale ndidapereka zaka 10 za moyo wanga kuchipatala chachikulu, pali zinthu zina zomwe pamapeto pake ndizovuta kuthawa. Ndicho chifukwa chake ndimayesetsa kwambiri kuti ndikhale wokoma mtima kwa ine - ngakhale mbali ya ubongo wanga yomwe nthawi zina imakonda kundizunza.

Chifukwa ndikwana. Ndine wamphamvu komanso wolimba mtima komanso wokhoza kutero. Ndine mayi wachikondi, wolemba bwino, komanso bwenzi lodzipereka.

Ndipo ndili wokonzeka kuthana ndi vuto lililonse lomwe ndingakumane nalo.

Ziribe kanthu zomwe ubongo wanga wamadzulo umayesera kundiuza.

Pazolemba, inunso. Koma ngati nkhawa yanu ikukuyenderani usiku, lankhulani ndi dokotala kapena wothandizira. Mukuyenera kupeza mpumulo, ndipo pali njira zina zomwe mungakwaniritsire.