Momwe mungathetsere mantha (komanso momwe mungapewere mavuto atsopano)

Zamkati

• Zomwe muyenera kuchita kuti mugonjetse mantha
• Momwe Mungachiritse Panic Syndrome
• Chakudya choletsa kupsinjika ndi nkhawa
• Zomwe muyenera kuchita kuti mupewe mantha

Pofuna kuthana ndi mantha kapena nkhawa, ndikofunikira kupumira pang'ono, kupita kumalo komwe munthu akumva kukhala wotetezeka ndipo, ngati kuli kotheka, kuti akapume mpweya wabwino, nthawi zonse kuyesera kukhala bata. Kuphatikiza apo, ndikofunikanso kuti osangoyang'ana nkhawa, kusapeza bwino, nseru, kusakhazikika komanso kunjenjemera komwe mukumva.

Kuopsa kwamatenda ndi zochitika m'thupi zomwe zimachitika chifukwa cha nkhawa yayikulu, chifukwa chake ndikofunikira kuzindikira zoyambirira zizindikilo zoyambirira zomwe zimawoneka, monga kutsekula m'mimba, kupsa mtima, kukwiya, kugundana, kupweteka pachifuwa, kutentha ndi thukuta mwadzidzidzi. kapena kumva kupuma pang'ono. Dziwani zizindikiro zina zomwe matendawa angayambitse.

Zomwe muyenera kuchita kuti mugonjetse mantha

Pofuna kuthana ndi mantha, ndikofunikira kuti muchepetse nkhawa osataya mtima, kukhala ofunikira:

1. Fufuzani mwachangu malo omwe munthuyo akumva kukhala otetezeka kapena malo ozizira ndi odekha;
2. Khalani pansi momwe zingathere kapena crouch;
3. Tsekani maso anu, lembani mpweya kwambiri ndikutulutsa pang'onopang'ono pakamwa panu, kubwereza izi kwa mphindi zochepa;
4. Yesetsani kukhala odekha ndikuganiza bwino, mukukhulupirira kuti zizindikiritso ndi zovuta zimadutsa mwachangu;
5. Tengani mankhwala omwe adalangizidwa ndi dokotala kuti athetse mantha.

Kuphatikiza apo, ngati munthuyo ali ndi wina yemwe angamuuze kuti ali ndi mantha, ayenera kutero, chifukwa munthu ameneyo amatha kuthandiza kuti athane ndi vutoli.

Momwe Mungachiritse Panic Syndrome

Kuti mumvetse ngati mukudwala matendawa, munthuyo ayenera kukaonana ndi wazamisala, yemwe amupezere matenda ndikuwonetsa chithandizo chabwino kwambiri. Nthawi zambiri, mantha amisala amathandizidwa ndimankhwala amisala komanso psychotherapy yochitidwa ndi wama psychologist, omwe samangothandiza kuwongolera zizindikilo, komanso kuthandizira kuchepetsa kuchuluka kwa ziwopsezo, patapita nthawi.

Kuphatikiza apo, adotolo amalimbikitsanso chithandizo chamankhwala omwe amathandiza kuchepetsa ndi kugwetsa, monga mankhwala opatsirana pogonana komanso nthawi zina benzodiazepines, zomwe zimayenera kumangotengera upangiri kuchipatala. Onani njira zina zomwe zingagwiritsidwe ntchito kuchiza matendawa.

Palinso zithandizo zamatenda kapena tiyi wa valerian, zipatso zokonda kapena St. John's wort zomwe zingagwiritsidwe ntchito kuthandizira, mwachilengedwe, chithandizo cha mantha. Onani ndi ati.

Chakudya choletsa kupsinjika ndi nkhawa

Chithandizo cha mantha chimathandizanso pakudya, monga kumwa madzi a lalanje ndi chilakolako cha zipatso ndi yisiti ya brewer tsiku ndi tsiku kumathandizira kukhazikika m'mitsempha, kukonza momwe thupi limayankhira kupsinjika ndi nkhawa. Kumvetsetsa bwino momwe kudya kumathandizira kuchepetsa nkhawa ndikuwongolera nkhawa powonera kanemayu:

Kuphatikiza apo, zakudya zokhala ndi zakudya zopatsa mphamvu monga antioxidants monga tomato, açaí, strawberries, kale, broccoli kapena khangaza, zimathandizira kuchepetsa zovuta zomwe nkhawa, mantha komanso nkhawa zimatha kukhala pathupi ndi tsitsi.

Zomwe muyenera kuchita kuti mupewe mantha

Pofuna kupewa kuopsa kwa mantha, pali maupangiri ena omwe angakhale othandiza monga:

• Pewani kupsinjika kapena malo omwe amayambitsa kupsinjika ndi nkhawa;
• Pomwe zingatheke, pitani limodzi ndi munthu amene munthuyo akumva kukhala wotetezeka komanso womasuka;
• Pewani malo okhala ndi anthu ambiri, monga makonsati, malo ochitira zisudzo kapena zoyendera pagulu mwachitsanzo;
• Pewani kumwa zakumwa zomwe zimayambitsa dongosolo lamanjenje monga tiyi kapena khofi, wobiriwira, tiyi wakuda kapena mnzake, zakumwa zoledzeretsa kapena zopatsa mphamvu;
• Pewani zochitika zomwe zimawonjezera nkhawa, monga kuwonera kanema wokayikitsa kapena woopsa monga;
• Yesetsani kuchita zinthu zomwe zimakuphunzitsani momwe mungapumulire monga yoga kapena ma pilates mwachitsanzo.

Kuphatikiza apo, kuti muchepetse mantha, chofunikira kwambiri ndikuyesa kuthana ndi lingaliro loti mudzachita mantha kapena mantha, popeza kupezeka kwa malingalirowa ndi chimodzi mwazifukwa zomwe zimabweretsa nkhawa komanso kuwonekera kwa ziwopsezo . Onani momwe mungadziwire ndikuwongolera zomwe zikuchitika msanga.