Kodi Kusungulumwa Kwenikwenidi?

Zamkati

• Kodi nchifukwa ninji anthu amasungulumwa?
• Zizindikiro
• Matendawa
• Zovuta
• Matenda osatha
• Mtundu wogona
• Matenda okhumudwa
• Kupsinjika
• Chithandizo
• Malangizo a moyo
• Kupewa
• Nthawi yoti muwonane ndi dokotala
• Mfundo yofunika

"Palibe amene akufuna kukhala wosungulumwa," atha kukhala mzere wochokera kunyimbo ya pop, komanso ndichowonadi chachilengedwe chonse.

Kusungulumwa kosatha ndi mawu ofotokozera kusungulumwa komwe kumakhalapo kwanthawi yayitali. Ngakhale kusungulumwa, komanso kusungulumwa kwanthawi yayitali, sizomwe zimayambitsa matenda amisala, zimatha kukhudzanso thanzi lanu lamaganizidwe ndi thanzi.

Kusungulumwa kumafotokozera zakukhosi komwe kumatha kuchitika ngati zosowa zanu zapaintaneti sizikwaniritsidwa. Si zachilendo kusangalala ndi nthawi yocheza panokha nthawi zina. M'malo mwake, nthawi yokhayo ingakuthandizeni kupumula ndi kukonzanso. Anthu ali ndi zosowa zosiyanasiyana pakakhala nthawi yanokha, chifukwa chake mungafunike zoposa wina kuti mumve bwino.

Komabe, kusungulumwa komanso kusungulumwa sizofanana kwenikweni. Mukamakhala nokha, simungadzimve kukhala osungulumwa m'njira yolakwika kapena kulakalaka kulumikizana ndi ena. Kudzipatula komanso kusungulumwa nthawi zambiri zimayendera limodzi, ndipo zonsezi zimakhudza thanzi lamaganizidwe komanso thanzi lathunthu.

Werengani kuti mudziwe zambiri zakusungulumwa kosatha, kuphatikiza momwe mungazindikire, zovuta zomwe zingachitike, ndi njira zina zomwe mungakulitsire mayanjano anu ndikuchepetsa kusungulumwa.

Kodi nchifukwa ninji anthu amasungulumwa?

Kusungulumwa kumatha kuchitika pazifukwa zingapo. Mwachitsanzo, mutha kukhala osungulumwa ngati:

• sinthani masukulu kapena ntchito
• gwirani ntchito kunyumba
• kusamukira mumzinda watsopano
• kuthetsa chibwenzi
• akukhala okha kwa nthawi yoyamba

Mukamazolowera zochitika zatsopanozi, kusungulumwa kumatha, koma nthawi zina kumangopitilira. Sizovuta nthawi zonse kulankhula zakusungulumwa, ndipo ngati zikukuvutani kufikira ena, mungamve kuti muli nokha.

Kusowa kwa maubwenzi othandiza kumathandizanso kuti mukhale osungulumwa, ndichifukwa chake mumatha kusungulumwa ngakhale mutakhala ndi ochezera ambiri.

Mwinamwake muli ndi anzanu ambiri osasamala ndipo mumadzaza nthawi yanu ndi zosangalatsa koma simukumva kuti muli pafupi kwambiri ndi aliyense. Kukhala nthawi yayitali ndi maanja komanso mabanja kungayambitsenso kusungulumwa ngati simuli pabanja ndipo simukufuna kukhala. Izi zitha kuchitika ngakhale mutakhala osangalala osakwatiwa.

Kukhala ndi thanzi lam'mutu kapena thanzi kungathandizenso kusungulumwa. Mavuto azaumoyo atha kupatukana, chifukwa zimakhala zovuta kufotokoza momwe mukumvera. Nthawi zina zochitika pagulu zimafunikira mphamvu yochulukirapo yamaganizidwe kapena yakuthupi, ndipo mutha kumaletsa mapulani ambiri kuposa omwe mumasunga.

Potsirizira pake, kupitirizabe kusalumikizana ndi anthu ena kumatha kukupangitsani kumva kuwawa kwambiri.

Zizindikiro

Ngati mukusungulumwa, mutha kumva chisoni, kusowa kanthu, kapena ngati mukusowa china chake chofunikira mukamakhala nokha. Kusungulumwa kosatha kumatha kuphatikizaponso zizindikiro zotsatirazi:

• kuchepa mphamvu
• kumva ulesi kapena kulephera kuyang'ana
• kusowa tulo, kusokoneza tulo, kapena mavuto ena ogona
• kuchepa kudya
• kudzikayikira, kutaya mtima, kapena kudziona ngati wopanda ntchito
• chizolowezi chodwala pafupipafupi
• kupweteka kwa thupi
• kumva kuda nkhawa kapena kusowa mtendere
• kuchuluka kugula
• Kugwiritsa ntchito mankhwala molakwika
• chikhumbo chowonjezeka chakuwonera nthawi yowonera kapena makanema
• kulakalaka kutentha thupi, monga zakumwa zotentha, malo osambira, kapena zovala zotakasuka ndi zofunda

Matendawa

Kusungulumwa, ngakhale kusungulumwa kwanthawi yayitali, si matenda enaake amisala. Komabe, akatswiri akudziwikiratu momwe kusungulumwa kumakhudzira thanzi lanu lamaganizidwe.

Ngati mwakhala mukusungulumwa ndikukumana ndi zizindikilo zosamveka bwino monga zizindikilo zakusungulumwa pamwambapa, kuyankhula ndi katswiri wazamisala kungakuthandizeni.

Katswiri wothandizira amatha kukuthandizani kuzindikira zomwe zingayambitse matenda anu amisala. Ngakhale palibe matenda osungulumwa, chithandizo chitha kukuthandizani kuti mupeze chithandizo ndi zinthu zomwe zingakhale zothandiza.

Wothandizira amathanso kukuphunzitsani maupangiri olimbana ndi zovuta zakusungulumwa ndikuthandizaninso kupeza njira zosinthira.

Zovuta

Akatswiri akuwonjeza kuti kusungulumwa komanso kudzipatula kumatha kukhala ndi zotsatirapo zazikulu pa thanzi, kaya zimachitika limodzi kapena palokha. Tawonani apa kafukufuku wina waposachedwa akuti.

Matenda osatha

Kafukufuku 40 wa kudzipatula pagulu komanso kusungulumwa adapeza umboni wolumikiza mayiko awa ndi chiopsezo chachikulu chomwalira msanga, mavuto amtima, komanso thanzi lamaganizidwe.

Wina adayang'ana zotsatira kuchokera ku 2012 Swiss Health Survey, ndipo adapeza umboni wogwirizanitsa kusungulumwa ndi chiopsezo chowonjezeka cha:

• matenda aakulu
• cholesterol yambiri
• kukhumudwa
• matenda ashuga
• kukhumudwa

Mtundu wogona

Zotsatira zoyang'ana mapasa opitilira 2,000 zikuwonetsa kuti achinyamata omwe amasungulumwa amakhala osagona mokwanira. Kafukufukuyu adapezanso umboni wosonyeza kuti kuchita zachiwawa kumatha kukulitsa kusungulumwa.

Kuyang'ana achikulire 215 kumathandizira kulumikizana pakati pa kusungulumwa komanso kugona bwino, ndikupereka lingaliro loti kugona pang'ono kumatha kubweretsa zovuta kugwira ntchito masana.

Malinga ndi achikulire achikulire a 639, kusungulumwa komanso kudzipatula kumatha kukhudza kugona.

Matenda okhumudwa

Kuyang'ana kulumikizana pakati pa kusungulumwa komanso kudzipatula pakati pa mapasa 1,116 apeza umboni wosonyeza kuti anthu osungulumwa nthawi zambiri amakhala ndi nkhawa.

Malinga ndi kafukufuku 88 wofufuza kusungulumwa komanso kukhumudwa, kusungulumwa kudakhala ndi "zochepa" pakukhudzidwa ndi chiopsezo.

Kupsinjika

Zotsatira zoyang'ana achikulire 8,382 azaka 65 kapena kupitilira pano zikuwonetsa kuti kusungulumwa komanso kukhumudwa kumawonjezera chiopsezo chakuzindikira.

Chithandizo

Ngakhale kusungulumwa sikungakhale matenda, mutha kupeza thandizo polimbana ndi kusungulumwa.

Kupeza njira yabwino yothetsera kusungulumwa nthawi zambiri kumadalira zomwe zimayambitsa. Mwachitsanzo:

• Mutha kukhala ndi zovuta kudziwana ndi anthu, kaya ndi abwenzi atsopano kapena omwe angakhale pachibwenzi nawo.
• Mwinamwake mwangosamukira mumzinda watsopano ndikusowa malo anu akale.
• Mutha kukhala ndi zibwenzi zambiri koma palibe zomwe zimawoneka zopindulitsa.
• Mutha kukhala ndi kudzikayikira, kudzidalira, kapena nkhawa yamagulu yomwe imakulepheretsani kulumikizana ndi ena.

Nthawi zonse, kulankhula ndi wothandizira kumatha kukuthandizani kupeza njira zosinthira. Ngati mukukumana ndi mavuto azaumoyo kapena akuthupi omwe amakulekanitsani kapena kukulitsa kusungulumwa, kupeza thandizo pazinthuzi kungakuthandizeni kuti mukhale kosavuta kufikira ena.

Ngati mumakhala osungulumwa osadziwa chifukwa chake, mutha kupeza chithandizo chamankhwala kuti muchepetse zomwe zingayambitse. Kungakhale kovuta kuthana ndi kusungulumwa ngati simukudziwa zomwe zikuchitika. Katswiri atha kukuthandizani kuti muwone momwe zinthu zilili pamoyo wanu zomwe zitha kupanga izi.

Malangizo a moyo

Ndizotheka kusintha kwakanthawi kochepa kungakuthandizeni kuti musasungulumwe. Izi sizingathetseretu chilichonse chomwe chimayambitsa kusungulumwa, monga zovuta zamaganizidwe kapena zovuta zaubwenzi, koma zitha kukuthandizani kuti muyambe.

Malangizo awa atha kukuthandizani kuti muzimva chidwi ndi ena:

• Lumikizanani ndi okondedwa anu. Ngati mwangosamuka kumene, yesetsani kulankhula ndi anzanu komanso abale sabata iliyonse. Mapulogalamu monga Skype, Snapchat, ndi Facebook Messenger amakulolani kutumiza makanema kapena kulumikizana kudzera pa kanema. Sizingamveke ngati kulumikizana nawo pamaso, koma zingakuthandizeni kukumbukira anthu omwe mumawakonda akadali nanu.
• Dziperekeni kapena mutenge nawo gawo pazochitika mdera. Pezani madera ochepa omwe mumawakonda ndikuyesera kutenga nawo mbali. Ganizirani zothandiza kugulitsa mabuku mulaibulale, kupereka sabata kumapeto kwa mwezi ku malo okhala ziweto, kuthandizira kutsuka zinyalala, kapena kuthera maola ochepa mukugwira ntchito kubanki yakomweko. Malaibulale ndi malo abwino kudziwa za zochitika mdera.
• Yesani zosangalatsa zatsopano. Ngati mumakhala osungulumwa koma muli ndi nthawi yambiri yopuma, ganizirani zinthu zomwe mwakhala mukufuna kuyesa. Kuvina? Kupala matabwa? Luso? Gitala? Laibulale yanu, koleji yakomweko, kapena mabungwe ena ammudzi azidziwa zambiri zokhudza zosangalatsa zakomweko komanso zochitika. Mapulogalamu monga Facebook ndi Meetup amathanso kukuthandizani kuti mupeze zochitika mdera lanu ndikukumana ndi anthu omwe ali ndi zokonda zomwezi.
• Tulukani mnyumba. Tekinoloje imatha kukhala ndi maubwino ambiri. Mutha kusangalala ndi mwayi wokhala ndi chakudya pakhomo panu kapena makanema kudzera pa kulumikizana kwa Wi-Fi. Koma ukadaulo ungathandizenso kuti musavutike kuphonya. Yesetsani madzulo kumalo anu owonetserako kapena muyende kupita kumsika wa alimi oyandikana nawo kuti mutenge zowonjezera pa chakudya chanu chotsatira. Khalani ndi cholinga cholonjera ndikulankhula ndi anthu atsopano nthawi iliyonse yomwe mupita, ngakhale zitakhala zosavuta kumwetulira komanso "moni."
• Tengani chiweto. Kukhala ndi cholengedwa china choti mubwere kunyumba kungakuthandizeni kuti moyo wanu ukhale wolimba, ndikuwonjezera kulumikizana kwanu ndi dziko lonse lapansi. Kafukufuku akuwonetsa kuti ziweto zimatha kukhala ndi maubwino angapo azaumoyo, kuphatikiza kuchepa kwa kusungulumwa. Kuphatikiza apo, kuyenda galu (kapena mphaka, nthawi zina!) Kungathandizenso kukulitsa mwayi wokumana ndi anthu atsopano.

Kupewa

Malangizo otsatirawa nthawi zambiri amatha kukuthandizani kuti musasungulumwe koyambirira:

• Khalani omasuka ndikakhala nokha. Izi sizikutanthauza kuti muyenera kukhala nokha nthawi zonse. Kawirikawiri zimawoneka kuti ndizofunikira kuti anthu azilumikizana ndi ena. Koma ngati mumakonda nthawi yomwe mumathera panokha, mumakhala osangalala, ngakhale mutakhala nokha simungamusankhe.
• Sankhani ntchito zopindulitsa komanso zopindulitsa. Kupumula pa sofa patsogolo pa pulogalamu yomwe mumakonda pa TV kumatha kukhala kotonthoza, komanso zoseketsa makamaka, zimatha kukhala ndi malingaliro abwino. Koma onetsetsani kuti mwaphatikizira zochitika zingapo m'moyo wanu, kuphatikiza zinthu zakapangidwe kapena zakuthupi. Ngakhale kumvera nyimbo kapena kuwerenga buku kumatha kukhala ndi vuto lalikulu kusungulumwa.
• Pezani nthawi yochita masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi kumadziwika kuti kumakhudza thanzi lamaganizidwe. Ngakhale kuchita masewera olimbitsa thupi sikungathetse kusungulumwa pakokha, kumatha kukuthandizani kuti mukhale osangalala komanso kuti mukhale ndi thanzi labwino, zomwe zingakutetezeni kusungulumwa.
• Sangalalani panja. Kuwala kwa dzuwa kumatha kukulitsa serotonin mthupi lanu, zomwe zingakuthandizeni kusintha malingaliro anu. Kafukufuku akuwonetsa kuti kugwiritsa ntchito nthawi m'chilengedwe kungathandize kuthetsa nkhawa, nkhawa, komanso kupsinjika. Kuphatikiza kuyenda kwamagulu kapena masewera amtimu kungathandizenso kulumikizana ndi ena nthawi yomweyo.

Nthawi yoti muwonane ndi dokotala

Ngati kusungulumwa kukadalipo, kungakhale lingaliro labwino kufikira wopezera zaumoyo wanu kapena katswiri wazamisala.

Ganiziraninso kupeza thandizo ngati:

• Kusungulumwa kumakhudza moyo wanu watsiku ndi tsiku kapena zimapangitsa kuti zikhale zovuta kuchita zomwe mukufuna kuchita
• mumakhala wosasangalala kapena wokhumudwa
• muli ndi zizindikiro zodandaula zina zamaganizidwe, monga kuda nkhawa kapena kukhumudwa
• zizindikiro zaumoyo wathanzi sizimatha patatha milungu ingapo, zimaipiraipira, kapena zimakhudza moyo wanu watsiku ndi tsiku

Ndibwino kuti mupeze thandizo nthawi yomweyo. Mutha kuyimbira foni yothandizira mavuto, kulumikizana ndi wokondedwa wanu, kapena kuyimbira foni kuchipinda chanu chadzidzidzi. Nawo mndandanda wazinthu zothandizira:

• Pulogalamu ya Njira Yodzitetezera Kudzipha imapereka chithandizo chaulere, chachifundo maola 24 patsiku, masiku 7 pa sabata, masiku 365 pachaka. Mutha kuwaimbira foni pa 1-800-273-8255 kapena kulumikizana nawo kudzera pa intaneti.
• Ngati mungafune kuthandizidwa kuti mupeze chithandizo chamaganizidwe, Substance Abuse and Mental Health Services Administration imaperekanso chidziwitso chaulere cha nthawi ndi nthawi ndikuthandizira kupeza chithandizo, ngakhale samapereka upangiri pafoni.
• Anxiety and Depression Association of America imaperekanso magulu othandizira aulere pa intaneti, ngati mukulimbana ndi nkhawa komanso kukhumudwa pamodzi ndi kusungulumwa. Pezani gulu pafupi nanu patsamba lawo.

Mfundo yofunika

Sikoipa kuti mukhale nokha, kapena kusangalala kukhala nokha. Koma kukhala wekha pomwe ungakonde kucheza ndi anthu ena kumatha kudzetsa kusungulumwa komanso kukhala ndi zotsatirapo zina pakusangalala kwako, kugona kwako, komanso moyo wako wonse.

Anthu ena amakhala osungulumwa pakadutsa, koma anthu ena amatha kusungulumwa kwa miyezi kapena zaka popanda kusintha.

Kusungulumwa si matenda amisala ndi mankhwala omveka bwino, ndiye kuti mwina mungadabwe kuti muthane nawo bwanji. Kuthetsa kusungulumwa kumawoneka ngati vuto lenileni, makamaka ngati ndinu wamanyazi, wolowerera, kapena zikukuvutani kukumana ndi anthu atsopano. Zitha kutenga nthawi, koma ndizotheka kupanga ubale watsopano kapena kukulitsa kulumikizana komwe kulipo m'moyo wanu.

Ngati simukudziwa zomwe mungachite kuti musamasungulumwe, ganizirani kufikira kwa othandizira omwe angakuthandizeni ndikuthandizani.