Kujambula Kunathandiza Agogo Anga Kuti Amuthandize Kukhumudwa

Zamkati

• Mbalame zina zotayidwa ndi manja zidatsogolera mayi wina panjira kuti adziwe chifukwa chomwe agogo ake adapangira - komanso chifukwa chake itha kukhala nthawi yoti atenge burashi.
• Ubwino wamaganizidwe okongoletsa
• Kuchepetsa nkhawa
• Kulimbitsa mtima
• Chimwemwe chowonjezeka
• Pezani luso
• Mbalame za chiyembekezo

Mbalame zina zotayidwa ndi manja zidatsogolera mayi wina panjira kuti adziwe chifukwa chomwe agogo ake adapangira - komanso chifukwa chake itha kukhala nthawi yoti atenge burashi.

Ndidazindikira mbalame zobiriwira zomverera mulu wa zinyalala pomwe timakonza nyumba ya agogo anga. Ndidawatulutsa mwachangu ndikufunsa kuti ndidziwe yemwe ataya mbalame zothinana (komanso zopusa pang'ono). Adali zokongoletsa zokha pamtengo wa Khrisimasi wa agogo anga kwa nthawi yayitali ndikukumbukira. Nditangoyang'ana pang'ono ndikukambirana monong'ona, ndidaphunzira mbiri yomvetsa chisoni ya mbalame: agogo anga aakazi adazipanga atakumana ndi mavuto azachipatala.

Ndinaganiza zofufuza mozama nkhaniyo, ndipo ndinazindikira kuti malowa anali pachinthu china. Kafukufuku akuwonetsa kuti zaluso ndizoposa kungokhala njira yodziwonetsera kapena njira yopatsira nthawi. Kujambula kungathandize kuchepetsa nkhawa, kusintha malingaliro, ndikuwonjezera chisangalalo, zonse zomwe zingathandize kuthana ndi kukhumudwa.

Ubwino wamaganizidwe okongoletsa

Malinga ndi National Institute of Mental Health, kukhumudwa kwakukulu - matenda amisala omwe amachititsa kuti anthu azimva chisoni komanso kutaya chidwi - ndi vuto lalikulu kwambiri m'maganizo ku United States. Chithandizo chamwambo ndimankhwala komanso upangiri wamaganizidwe ndiwothandiza kwambiri kwa anthu ambiri omwe ali ndi nkhawa. Koma njira zochiritsira zosagwiritsidwa ntchito masiku ano zikuyang'aniridwa kwambiri masiku ano, ndipo ofufuza ayamba kuphunzira zaumoyo wamaganizidwe ndi luso.

kuti kujambula zithunzi, kupanga nyimbo, kusoka masiketi, kapena kupanga makeke atha kukhala ndi zabwino zotsatirazi zathanzi.

Kuchepetsa nkhawa

Nkhawa ndi kukhumudwa nthawi zambiri zimayendera limodzi. Malingana ndi Anxiety and Depression Association of America, pafupifupi theka la omwe amapezeka kuti ali ndi vuto la matendawa amapezekanso ndi vuto la nkhawa. Kafukufuku wotchedwa "Kukopa kwa Kupanga Zojambula Pamavuto: Kafukufuku Woyendetsa Ndege" akuwonetsa kuti nthawi yaying'ono yogwira ntchito zaluso imatha kuchepetsa kwambiri nkhawa za munthu. akuwonetsa kuti zaluso zimalola anthu kuiwala zaumoyo wawo kwakanthawi, kuwalola kuti aziganizira zinthu zabwino m'moyo wawo. Kuyang'ana kwathunthu pantchito zaluso kumatha kukhala ndi zotsatira zofananira ndi kusinkhasinkha, zomwe zikusonyeza kuti zitha kuthandizira kuthana ndi nkhawa komanso kukhumudwa.

Kulimbitsa mtima

Zomwe ofufuza ayamba kulemba zokhudzana ndi zaluso ndi malingaliro athu, tidziwa mwachilengedwe kwanthawi yayitali. Kuchepetsa njuchi kunapatsa amayi achikoloni kuthawa kudzipatula. Mpikisano wazamalamulo kumalo opangira ziwonetserozi umapereka cholinga kwa anthu azaka 20^th zaka zana limodzi. Posachedwa, scrapbooking yapatsa anthu kunyada komanso kucheza. Kafukufuku waposachedwa akupereka umboni wazomwe zaluso ndi zaluso zitha kukweza malingaliro amunthu.

Mwachitsanzo, kafukufuku wofufuza za dothi lofalitsidwa mu Art Therapy akuwonetsa kuti kugwiritsa ntchito dongo kumathandiza kuti muchepetse kusasangalala. Kafukufuku wina apeza kuti zaluso zimalola anthu kusintha malingaliro awo pa moyo, zomwe zimawathandiza kusintha malingaliro osakhala abwino.

Chimwemwe chowonjezeka

Dopamine ndi mankhwala omwe amagwirizanitsidwa ndi malo opatsa mphoto muubongo wanu. Mwazina, zimakupatsirani chisangalalo kukuthandizani kuyamba kapena kupitiriza kuchita zinthu zina. Chofalitsidwa mu Archives of General Psychiatry chikuwonetsa kuti anthu omwe ali ndi vuto la kupsinjika akusowa mu dopamine. Kujambula ndi njira yopanda mankhwala yolimbikitsira dopamine, yomwe pamapeto pake imakupangitsani kukhala osangalala. Pofufuza zoluka zokwana 3,500, ofufuza anapeza kuti 81 mwa zoluka zomwe zinali ndi nkhawa adazindikira kuti kuluka kumawapangitsa kukhala achimwemwe.

Pezani luso

Ngati inu kapena wokondedwa wanu muli ndi vuto la kukhumudwa, lankhulani ndi othandizira azaumoyo. Angakulimbikitseni kulandira mankhwala kapena upangiri. Kuphatikiza pa malingaliro amwambo, ganizirani zopatula nthawi kuti mukhale opanga. Nawa malingaliro:

• Lowani nawo gulu loluka. Osangokhala kuti mamembala amgululi angakuthandizeni kukulitsa luso lanu, amathanso kukhala abwenzi ndikukulepheretsani kudzimva kuti muli okha.
• Kuphika ndi kukongoletsa keke.
• Lembani m'buku lazithunzi za achikulire.
• Jambulani chithunzi.
• Pangani nkhata yachitseko.
• Pangani nyengo yapakatikati patebulo pakhitchini yanu.
• Sulani chovala kapena pilo.
• Pitani ku chilengedwe ndikutenga zithunzi.
• Phunzirani kusewera chida.

Mbalame za chiyembekezo

Ndiyenera kukhulupirira kuti kupanga mbalame zobiriwirazo kunamuthandiza agogo anga kuthana ndi vuto lakelo. Ayenera kuti ankakumbukira bwino kupanga kwawo, ngakhale anali kulimbana ndi zovuta pamoyo wake panthawiyo. Ndimakonda kukhulupirira kuti kusoka zomverera ndikusankha ma sequins kumamuthandiza kuiwala zovuta zake, kumakweza mtima wake, komanso kumusangalatsa. Ndipo ndimakonda kukhulupirira kuti kuwagwiritsa ntchito kukongoletsa mtengo wake mwezi wa Disembala kumamukumbutsa za kulimba kwake.

Ndinasunga imodzi mwa mbalame zooneka zoseketsa zija, ndipo chaka chilichonse ndimachipachika pamtengo wanga wa Khrisimasi. Nthawi zonse ndimamwetulira ndikamaika pakati pa magalasi komanso zodzikongoletsera zapamwamba kwambiri. Zimandikumbutsa kuti pakati pamavuto athu, titha kupanga chiyembekezo.

Laura Johnson ndi wolemba yemwe amasangalala kupanga zidziwitso zaumoyo kukhala zosangalatsa komanso zosavuta kumva. Kuchokera pazinthu zatsopano za NICU komanso mbiri ya odwala mpaka pakufufuza kosavuta komanso ntchito zapagulu, Laura adalemba nkhani zosiyanasiyana zamankhwala. Laura amakhala ku Dallas, Texas, ndi mwana wake wamwamuna wachinyamata, galu wakale, ndi nsomba zitatu zomwe zidatsala.