Zizindikiro 7 zomwe zitha kuwonetsa kusokonezeka kwamanjenje

Zamkati

• 1. Zovuta kukhazikika
• 2. Kusakumbukira
• 3. Kuchuluka kwa njala
• 4. Kusintha kwa matumbo
• 5. Kuchulukitsa chidwi cha kununkhiza
• 6. Kumverera pafupipafupi kuti china chake choipa chachitika
• 7. Kusasamala za fanolo
• Nthawi yoti mupite kwa dokotala
• Momwe mankhwalawa amachitikira

Kutopa kwamanjenje ndi vuto lomwe limakhalapo pakati pa kusamvana pakati pa thupi ndi malingaliro, kumapangitsa kuti munthuyo azimva kutopa, komwe kumabweretsa kutopa kwambiri, kuvutikira kusinkhasinkha komanso kusintha kwamatumbo, ndipo ndikofunikira kuzindikira zizindikiritso zamanjenje zamankhwala ndi anayamba.

Kuwonongeka kwamanjenje sikudziwika ngati matenda, komabe kungakhale chizindikiro cha kusokonezeka kwamaganizidwe, monga kuda nkhawa, kupsinjika ndi kukhumudwa, ndipo ndikofunikira kuchizindikira ndikuyamba chithandizo ndi katswiri wazamisala kapena wamisala.

Chifukwa chake, zizindikilo zazikuluzikulu zakusokonekera kwamanjenje ndi izi:

1. Zovuta kukhazikika

Kupsinjika kopitilira muyeso kumapangitsa khama kwambiri kuti ubongo uziyang'ana pakuchita zochitika zina, zomwe zimapangitsa ubongo kukhala wotopa kwambiri komanso kumavutika kuyang'ana.

2. Kusakumbukira

Kulephera kukumbukira kukumbukira kumatha kuchitika pomwe munthu nthawi zambiri amakhala atatopa komanso atapanikizika, chifukwa kupsinjika kwakanthawi kumatha kuyambitsa kusintha komwe kumakhudzana ndi kukumbukira, zomwe zimapangitsa kuti zikhale zovuta kukumbukira ngakhale chidziwitso chophweka.

3. Kuchuluka kwa njala

Kupsinjika maganizo kumakhudzanso kusintha kwa mahomoni. Pakakhala nkhawa yayitali, pamakhala kuchuluka kwa mahomoni otchedwa cortisol m'magazi, omwe amafikira kuubongo ndikuchita zigawo zomwe zimayambitsa zinthu zomwe zimawonjezera chilakolako, makamaka zakudya zokhala ndi mafuta ndi chakudya.

4. Kusintha kwa matumbo

Kutopa kwamanjenje nthawi zambiri kumayambitsa kusintha kwa matumbo, zomwe zimapangitsa kuti m'mimba muwoneke, kutsekula m'mimba, kudzimbidwa kapena mpweya wochuluka, mwachitsanzo.

5. Kuchulukitsa chidwi cha kununkhiza

Nkhawa ikakhala yokwera kwambiri, olandila zolimbitsa thupi amakhala ovuta kwambiri, zomwe zimapangitsa kuti zikhale zovuta kulekerera ngakhale fungo lomwe kale limkawoneka ngati losalowerera ndale.

6. Kumverera pafupipafupi kuti china chake choipa chachitika

Munthuyo akamapanikizika nthawi zambiri, pamakhala chizolowezi chongokhalira kukokomeza zochitika ndikusokoneza zochita, kuwonjezera pakumverera pafupipafupi kuti china chake choipa chachitika.

7. Kusasamala za fanolo

Chifukwa cha kupsinjika pafupipafupi, kuda nkhawa kwambiri komanso kuwunika mopitilira muyeso kwa zochitika, anthu omwe ali ndi vuto lamanjenje nthawi zambiri amakhala alibe mphamvu zokwanira kuda nkhawa ndi chithunzi chawo, ndipo nthawi zambiri amatha kuwoneka otopa.

Kuphatikiza pa zizindikilozi, zizindikilo zakuthupi monga kugunda kwamtima kosazolowereka, kupweteka kwa minofu, chizungulire, kutsokomola kosalekeza komanso kupweteka mutu kumawonekeranso.

Nthawi yoti mupite kwa dokotala

Zina mwazizindikirozi zimatha kuoneka patatha nthawi yayitali ndikumatha maola ochepa, ndipo zikatero, sikofunikira kupita kwa dokotala, zimangolimbikitsidwa kuti mupumule. Komabe, pakakhala zizindikiro zingapo kapena ngati matendawo atha masiku opitilira 2, mungalimbikitsidwe kuti mukaonane ndi katswiri wazamaganizidwe kuti mupeze chomwe chikuyambitsa ndikuyambitsa chithandizo choyenera.

Kuphatikiza apo, tikulimbikitsidwa kuti mupite kwa dokotala pomwe zizindikilo za kusokonezeka kwamanjenje zimasokoneza moyo wamunthuyo ndikukhala ndi zotsatirapo zathanzi.

Momwe mankhwalawa amachitikira

Chithandizo cha kusokonezeka kwamanjenje chiyenera kuchitidwa ndi wama psychologist kapena psychiatrist ndipo zimakhudzana ndi magawo azachipatala kuti adziwe chomwe chikuwononga. Choyambitsacho chikazindikirika, njira zopumira ndi kuchepetsa nkhawa zimasonyezedwa. Nthawi zina, wazachipatala amatha kulangiza kugwiritsa ntchito mankhwala ena kuti munthuyo athe kumasuka mosavuta. Onani njira zina zothetsera malingaliro.

Mukamachiza kutopa kwamanjenje, zakudya zimayenera kuperekedwanso ku zakudya zopangidwa ndi tryptophan, monga mtedza waku Brazil ndi ma avocado, chifukwa amatulutsa serotonin m'magazi, ndikupangitsa kuti moyo ukhale wabwino.

Onani zakudya zina kuti muchepetse kupsinjika mu kanema pansipa: