Kukhumudwa ndi Kuda nkhawa: Momwe Mungadziwire Ndi Kuzindikira Zizindikiro Zomwe Zikupezeka

Zamkati

• Ndi chiyani cholumikizira?
• Kodi zizindikiro za matenda aliwonse ndi ziti?
• Matenda okhumudwa
• Kuda nkhawa
• Kupewa kudzipha
• Kudziyesa nokha kungakuthandizeni kuzindikira zizindikilo
• Momwe mungasamalire matenda anu
• 1. Lolani kuti mumve zomwe mukumva - ndikudziwa kuti si vuto lanu
• 2. Chitani china chake chomwe mumatha kuyang'anira, monga kuyala kama wanu kapena kutaya zinyalala
• 3. Muthanso kupanga m'mawa, madzulo, kapena chizolowezi chatsiku ndi tsiku
• 4. Chitani zonse zomwe mungathe kuti musunge nthawi yogona
• 5. Yesetsani kudya china chopatsa thanzi, monga apulo kapena mtedza, kamodzi patsiku
• 6. Ngati mukufuna, pitani koyenda kuzungulira bwaloli
• 7. Chitani chinthu chomwe mukudziwa chomwe chingakulimbikitseni, monga kuwonera kanema omwe mumakonda kapena kuwerenga magazini
• 8. Ngati simunatuluke m'nyumba kwakanthawi, lingalirani kuchita china chake chomwe chimakupatsani chiyembekezo, monga kukonza misomali yanu kapena kutikita minofu
• 9. Funsani munthu yemwe mumamasuka kucheza naye ndikumuuza chilichonse chomwe mukumva, kaya ndi momwe mukumvera kapena china chake chomwe mwawona pa Twitter
• Nthawi yolankhula ndi dokotala wanu
• Momwe mungapezere matenda azachipatala
• Zomwe mungayembekezere kuchokera kuchipatala
• Chithandizo
• Mankhwala
• Njira zochiritsira zina
• Mfundo yofunika

Ndi chiyani cholumikizira?

Matenda okhumudwa komanso nkhawa zimatha kuchitika nthawi yomweyo. M'malo mwake, akuti pafupifupi 45% ya anthu omwe ali ndi vuto limodzi lamaganizidwe amakwaniritsa zofunikira za matenda awiri kapena kupitilira apo. Kafukufuku wina adapeza kuti mwa anthu omwe ali ndi nkhawa kapena kukhumudwa ali ndi vuto lina.

Ngakhale vuto lililonse limakhala ndi zoyambitsa zake, atha kugawana zofananira komanso chithandizo chofananira. Pemphani kuti mumve zambiri, kuphatikizapo malangizo a kasamalidwe ndi zomwe muyenera kuyembekezera kuchokera kuchipatala.

Kodi zizindikiro za matenda aliwonse ndi ziti?

Zizindikiro zina zakukhumudwa komanso nkhawa zimafanana, monga zovuta kugona, kukwiya, komanso kuvuta kuyang'ana. Koma pali zosiyana zingapo zomwe zimathandiza kusiyanitsa izi.

Matenda okhumudwa

Kukhumudwa, kukhumudwa, kapena kukhumudwa ndichinthu chachilendo. Zitha kukhala zakumverera motero kwa masiku angapo kapena masabata kumapeto.

Zizindikiro zakuthupi komanso kusintha kwamachitidwe komwe kumachitika chifukwa cha kukhumudwa ndi monga:

• kuchepa mphamvu, kutopa kwambiri, kapena kumva ulesi pafupipafupi
• zovuta kuwongolera, kupanga zisankho, kapena kukumbukira
• ululu, zopweteka, kukokana, kapena mavuto am'mimba popanda chifukwa chomveka
• kusintha kwa njala kapena kulemera
• kuvuta kugona, kudzuka molawirira, kapena kugona mopitirira muyeso

Zizindikiro zakukhumudwa ndizo:

• kutaya chidwi kapena kusasangalalanso ndi zochitika kapena zosangalatsa
• kumangokhalira kumva chisoni, kuda nkhawa, kapena kudziona ngati wopanda ntchito
• kukhala opanda chiyembekezo kapena chiyembekezo
• mkwiyo, kupsa mtima, kapena kusakhazikika
• kudzimva waliwongo kapena kudzimva wopanda pake kapena kusowa chochita
• malingaliro a imfa kapena kudzipha
• kufuna kudzipha

Kuda nkhawa

Kuda nkhawa, kapena mantha ndi nkhawa, zitha kuchitikira aliyense nthawi, nayenso. Si zachilendo kukhala ndi nkhawa musanachitike chochitika chachikulu kapena chisankho chofunikira.

Koma, nkhawa yayitali imatha kukhala yofooketsa ndipo imatha kubweretsa malingaliro opanda pake komanso mantha omwe angasokoneze moyo wanu watsiku ndi tsiku.

Zizindikiro zakuthupi komanso kusintha kwamakhalidwe komwe kumayambitsidwa ndi matenda amisala ndi awa:

• kumva kutopa mosavuta
• zovuta kulingalira kapena kukumbukira
• kusokonezeka kwa minofu
• kuthamanga mtima
• kukukuta mano
• mavuto ogona, kuphatikizapo mavuto ogona komanso osapumula, kugona kosakhutiritsa

Zizindikiro zam'maganizo zimaphatikizapo:

• kusakhazikika, kukwiya, kapena kumverera kumapeto
• zovuta kuthetsa nkhawa kapena mantha
• mantha
• mantha

Kupewa kudzipha

Ngati mukuganiza kuti wina ali pachiwopsezo chodzivulaza kapena kukhumudwitsa wina:

• Imbani 911 kapena nambala yanu yadzidzidzi yakomweko.
• Khalani ndi munthuyo mpaka thandizo litafika.
• Chotsani mfuti, mipeni, mankhwala, kapena zinthu zina zomwe zitha kuvulaza.
• Mverani, koma osaweruza, kutsutsana, kuopseza, kapena kufuula.

Ngati inu kapena munthu wina yemwe mumamudziwa akuganiza zodzipha, pezani thandizo kuchokera ku nthawi yovuta kapena njira yodzitchinjiriza. Yesani National Suicide Prevention Lifeline pa 800-273-8255.

Kudziyesa nokha kungakuthandizeni kuzindikira zizindikilo

Mukudziwa zomwe zili zachilendo kwa inu. Ngati mukumva kuti mukukumana ndi malingaliro kapena machitidwe omwe siwofala kapena ngati china chikuwoneka kuti sichingakhale, ichi chikhoza kukhala chizindikiro choti mukufunika kufunafuna thandizo kuchokera kwa othandizira zaumoyo. Nthawi zonse zimakhala bwino kulankhula za zomwe mukukumva ndikukumana nazo kuti mankhwala athe kuyamba msanga ngati kuli kofunikira.

Ndikunenedwa kuti, mayeso ena odziyesa pa intaneti alipo kuti akuthandizeni kumvetsetsa zomwe zikuchitika. Kuyesaku, ngakhale kukuthandizani, sikulowa m'malo mwa matenda ochokera kwa dokotala wanu. Sangathe kutenga zina zomwe zingakhudze thanzi lanu, mwina.

Mayeso odziyesera odziwika omwe akuthandizira nkhawa komanso kukhumudwa ndi awa:

• kuyesa kukhumudwa komanso kuyesa nkhawa
• kuyesa kukhumudwa
• kuyesa nkhawa

Momwe mungasamalire matenda anu

Kuphatikiza pa dongosolo lamankhwala kuchokera kwa dokotala, njira izi zitha kukuthandizani kupeza mpumulo ku zisonyezo. Ndikofunika kudziwa, komabe, kuti maupangiri awa sangagwire ntchito kwa aliyense, ndipo sangagwire ntchito nthawi iliyonse.

Cholinga chothetsera kukhumudwa ndi kuda nkhawa ndikupanga njira zingapo zamankhwala zomwe onse angagwirizane kuti athandizire, pamlingo wina uliwonse, mukamafuna kuzigwiritsa ntchito.

1. Lolani kuti mumve zomwe mukumva - ndikudziwa kuti si vuto lanu

Matenda okhumudwa ndi nkhawa ndi matenda. Sizotsatira zakulephera kapena kufooka. Zomwe mumamva ndi zotsatira zoyambitsa ndi zoyambitsa; sizotsatira za zomwe mudachita kapena zomwe simunachite.

2. Chitani china chake chomwe mumatha kuyang'anira, monga kuyala kama wanu kapena kutaya zinyalala

Pakadali pano, kupezanso mphamvu kapena mphamvu kumatha kuthana ndi zizindikilo zazikulu. Tsirizani ntchito yomwe mungathe kuyisamalira, monga kuyika bwino mabuku kapena kusanja zobwezeretsanso. Chitani kena kake kuti muthandize kudzipatsa mphamvu yakukhala ndi mphamvu.

3. Muthanso kupanga m'mawa, madzulo, kapena chizolowezi chatsiku ndi tsiku

Chizolowezi nthawi zina chimathandiza kwa anthu omwe ali ndi nkhawa komanso kukhumudwa. Izi zimapereka dongosolo komanso kuwongolera. Ikuthandizani kuti mupange malo tsiku lanu la njira zodzisamalirira zomwe zingakuthandizeni kuwongolera zizindikilo.

4. Chitani zonse zomwe mungathe kuti musunge nthawi yogona

Ganizirani maola asanu ndi awiri mpaka asanu ndi atatu usiku uliwonse. Zambiri kapena zochepa kuposa izi zitha kupangitsa zizindikiritso zonsezi. Kusagona mokwanira kapena koyipa kumatha kuyambitsa mavuto ndi mtima wanu, endocrine, chitetezo chamthupi, komanso zizindikiritso zamanjenje.

5. Yesetsani kudya china chopatsa thanzi, monga apulo kapena mtedza, kamodzi patsiku

Mukakhala ndi nkhawa kapena nkhawa, mutha kufikira zakudya zotonthoza monga pasitala ndi maswiti kuti muchepetse mavuto ena. Komabe, zakudya izi sizimapatsa thanzi pang'ono. Yesetsani kuthandiza kudyetsa thupi lanu ndi zipatso, ndiwo zamasamba, nyama zowonda, ndi mbewu zonse.

6. Ngati mukufuna, pitani koyenda kuzungulira bwaloli

akuwonetsa kuti kuchita masewera olimbitsa thupi kumatha kukhala mankhwala othandiza pakukhumudwa chifukwa ndikulimbikitsa kwachilengedwe ndipo kumatulutsa mahomoni abwino. Komabe, kwa anthu ena, kuchita masewera olimbitsa thupi kapena masewera olimbitsa thupi kumatha kuyambitsa nkhawa komanso mantha. Ngati ndi choncho kwa inu, yang'anani njira zambiri zachilengedwe zosunthira, monga kuyenda mozungulira dera lanu kapena kufunafuna kanema wapaintaneti yemwe mungachite kunyumba.

7. Chitani chinthu chomwe mukudziwa chomwe chingakulimbikitseni, monga kuwonera kanema omwe mumakonda kapena kuwerenga magazini

Dzipatseni nthawi yolingalira za inu ndi zinthu zomwe mumakonda. Nthawi yotsika ndi njira yabwino yopumulira thupi lanu, ndipo imatha kusokoneza ubongo wanu ndi zinthu zomwe zimakupatsani chilimbikitso.

8. Ngati simunatuluke m'nyumba kwakanthawi, lingalirani kuchita china chake chomwe chimakupatsani chiyembekezo, monga kukonza misomali yanu kapena kutikita minofu

Njira zopumulira zimatha kusintha moyo wanu ndipo zitha kuchepetsa zizindikilo zakukhumudwa komanso nkhawa. Pezani ntchito yomwe ikukuyenderani bwino ndipo mutha kuyichita nthawi zonse, monga:

• yoga
• kusinkhasinkha
• machitidwe opumira
• kutikita

9. Funsani munthu yemwe mumamasuka kucheza naye ndikumuuza chilichonse chomwe mukumva, kaya ndi momwe mukumvera kapena china chake chomwe mwawona pa Twitter

Ubale wolimba ndi imodzi mwanjira zabwino kwambiri zokuthandizani kuti mukhale bwino. Kulumikizana ndi mnzanu kapena wachibale wanu kumatha kukupatsani chilimbikitso chachilengedwe ndikukulolani kupeza gwero lodalirika la chilimbikitso ndi chilimbikitso.

Nthawi yolankhula ndi dokotala wanu

Zizindikiro zomwe zimatha milungu iwiri kapena kupitilira apo zitha kukhala zosonyeza kuti muli ndi nkhawa, nkhawa, kapena zonse ziwiri. Zizindikiro zazikulu zitha kuphatikiza:

• mavuto ogona
• kusintha kwamalingaliro kosadziwika
• kutaya chidwi mwadzidzidzi
• kudzimva wopanda pake kapena wopanda thandizo

Ngati simukumva ngati inu nokha ndipo mukufuna kumvetsetsa, pangani nthawi yokaonana ndi dokotala wanu. Ndikofunika kukhala omasuka komanso owona mtima kuti athe kumvetsetsa zomwe zikuchitika ndikupeza chithunzi cha zomwe mwakhala mukumva.

Momwe mungapezere matenda azachipatala

Palibe mayeso amodzi omwe angazindikire kukhumudwa kapena nkhawa. M'malo mwake, dokotala wanu amatha kuyesa thupi komanso kukhumudwa kapena kuyesa nkhawa. Pachifukwa ichi, akufunsani mafunso angapo omwe amawathandiza kuti azindikire bwino zomwe mwakhala mukukumana nazo.

Ngati zotsatira sizikudziwika bwino kapena ngati dokotala akukayikira kuti zizindikirazo mwina chifukwa cha vuto lina, atha kuyitanitsa mayeso kuti athetse zovuta zomwe zimayambitsa. Kuyezetsa magazi kumatha kuwona chithokomiro, mavitamini, ndi mahomoni.

Nthawi zina, akatswiri azachipatala adzakutumizirani kwa katswiri wa zamisala, monga wazamisala kapena wamisala, ngati samva kuti ali ndi zida zokwanira kuti athe kusamalira bwino zidziwitso zanu kapena ngati akuganiza kuti mukukumana ndi zovuta zingapo.

Zomwe mungayembekezere kuchokera kuchipatala

Ngakhale kukhumudwa ndi nkhawa ndizikhalidwe ziwiri, zimagawidwa chimodzimodzi. Kuphatikiza kwa izi kumatha kugwiritsidwa ntchito pochiza matenda onsewa nthawi imodzi.

Chithandizo

Mtundu uliwonse wamankhwala uli ndi mawonekedwe apadera omwe amawapangitsa kukhala oyenera anthu ena osati ena. Dokotala wanu angakulimbikitseni chimodzi kapena zingapo zotsatirazi:

• Chidziwitso chamakhalidwe othandizira (CBT). Ndi CBT, muphunzira kusintha malingaliro anu, machitidwe anu, ndi zomwe mumachita kuti mukhale olimba komanso anzeru.
• Chithandizo chamunthu. Mtunduwu umangoyang'ana njira zophunzirira zolumikizana zomwe zingakuthandizeni kuti mumveke bwino.
• Thandizo pothetsa mavuto. Izi zithandizira kugwiritsa ntchito luso lotha kuthana ndi matenda.

Mutha kusungitsa nthawi yokumana ndi katswiri wazachipatala mdera lanu pogwiritsa ntchito chida chathu cha Healthline FindCare.

Mankhwala

Mitundu ingapo yamankhwala itha kugwiritsidwa ntchito kuthana ndi kukhumudwa, nkhawa, kapena zonse ziwiri. Chifukwa zinthu ziwirizi zimachitika m'njira zambiri, mankhwala amodzi akhoza kukhala okwanira kuchiza matenda onsewa. Dokotala wanu akhoza kukupatsani:

• Mankhwala opatsirana pogonana. Magulu angapo a mankhwalawa amapezeka, kuphatikiza ma serotonin reuptake inhibitors (SSRIs) ndi serotonin-norepinephrine reuptake inhibitors (SNRIs). Aliyense amakhala ndi maubwino ndi zoopsa zake. Mtundu womwe mumagwiritsa ntchito umadalira kwambiri kukula kwa zizindikilo zanu.
• Mankhwala oletsa kuda nkhawa. Mankhwalawa atha kuthandiza kuchepetsa nkhawa koma sangathandizire kuzindikiritsa kukhumudwa. Ena mwa mankhwalawa ayenera kugwiritsidwa ntchito kwakanthawi kochepa chifukwa choopsa chomwa mankhwala osokoneza bongo.
• Zolimbitsa mtima. Mankhwalawa atha kugwiritsidwa ntchito kukhazika mtima pansi ngati mankhwalawa samagwira ntchito paokha.

Njira zochiritsira zina

Hypnotherapy sichimagwiritsidwa ntchito kwambiri pochiza matenda amisala, koma kafukufuku akuwonetsa kuti njira ina iyi ingathandizire kuchepetsa zizindikilo za mikhalidwe yonseyi. Izi zikuphatikiza kutaya chidwi, kuwongolera malingaliro, ndikuwongolera bwino malingaliro anu.

Mfundo yofunika

Simuyenera kukhala ndi malingaliro, malingaliro, kapena zizolowezi zina zachilendo za kukhumudwa kapena kuda nkhawa. Lankhulani ndi dokotala ngati izi zakusintha zimatha kupitilira sabata limodzi kapena ziwiri. Chithandizo choyambirira ndiyo njira yabwino kwambiri yosamalira mikhalidwe ndikupeza mankhwala othandiza kwa nthawi yayitali.

Kupeza chithandizo choyenera kwa inu kungatenge nthawi. Mankhwala ambiri amafuna milungu iwiri kapena kupitilira apo kuti akhale othandiza. Momwemonso, mungafunike kuyesa mankhwala angapo kuti mupeze njira yoyenera kwa inu. Dokotala wanu adzagwira nanu ntchito kuti mupeze njira yabwino kwambiri.