Kodi Pali Mgwirizano Wotani Pakati Pakamwa Pouma ndi Nkhawa?

Zamkati

• Nchiyani chimayambitsa pakamwa pouma mukakhala ndi nkhawa?
• Kupuma kudzera mkamwa mwako
• GERD kutanthauza dzina
• Mankhwala oletsa nkhawa
• Zizindikiro zina za nkhawa
• Zithandizo zapakhomo pakamwa pouma
• Malangizo ochepetsera nkhawa
• Zothandizira nkhawa
• Mapulogalamu a nkhawa
• Podcasts chifukwa cha nkhawa
• Mfundo yofunika

Kuda nkhawa ndi gawo labwino la moyo. Ndizomwe aliyense amachita kuti apanikizike kapena zoopsa. Koma ngati nkhawa yanu itenga nthawi yayitali kapena yayikulu, mutha kukhala ndi vuto la nkhawa. Matenda a nkhawa ndi omwe amapezeka kwambiri ku United States.

Matenda a tsiku ndi tsiku komanso nkhawa zimatha kubweretsa zizindikilo zingapo, zamaganizidwe amthupi. Pakamwa pouma kungakhale chimodzi mwazizindikiro zakuthupi.

Nchiyani chimayambitsa pakamwa pouma mukakhala ndi nkhawa?

Pali zifukwa zingapo zomwe mungakhalire ndi pakamwa pouma mukakhala ndi nkhawa. Tiyeni tiwone bwino zifukwa zitatu zomwe zimafala kwambiri.

Kupuma kudzera mkamwa mwako

Kupuma kudzera m'mphuno mwanu ndi njira yabwino kwambiri yopumira. Koma ngati mumakhala ndi nkhawa, mumatha kupuma pakamwa panu. Muthanso kupuma pang'ono.

Ngati mupuma mkamwa mwanu, mpweya wolowa ukhoza kuumitsa. Kukhala ndi kamwa yotseguka kuti ipume kumathanso kuyanika.

Mukakhala ndi nkhawa kwambiri, mumatha kukhala ndi hyperventilate, yomwe ndi mtundu wopumira mwachangu mkamwa mwanu. Hyperventilation imatha kuyambitsa kamwa youma.

GERD kutanthauza dzina

Matenda a reflux a Gastroesophageal (GERD) ndimikhalidwe momwe asidi m'mimba amabwera m'mimba mwanu. Zimatha kuyambitsa pakamwa pouma, makamaka kwa ana.

GERD imafala kwambiri kwa anthu omwe ali ndi nkhawa. Kuphatikiza apo, kukhala ndi nkhawa kumatha kukupangitsani kuti mukhale ndi GERD.

Mankhwala oletsa nkhawa

Ngati nkhawa yanu siyiyankha mankhwala ena kapena ikuchulukirachulukira, dokotala wanu akhoza kukupatsani mankhwala oletsa nkhawa kapena mankhwala opatsirana pogonana, omwe amathanso kugwiritsidwa ntchito kuthandizira kuthana ndi nkhawa.

Pakamwa pouma ndi zotsatira zoyipa zamitundu yambiri yama antidepressants.

Zizindikiro zina za nkhawa

Kudziwa zina mwazizindikiro za nkhawa kumatha kukuthandizani kudziwa ngati ndizomwe zikuyambitsa mkamwa mwanu wouma. Zizindikirozi zitha kuphatikiza:

• wosakhazikika, mukubwadamuka, irritability
• kugunda kwamtima mwachangu
• hyperventilation, kapena kupuma mwachangu
• thukuta lowonjezeka
• zovuta kukhazikika
• zovuta zam'mimba, monga kutsegula m'mimba kapena kupweteka m'mimba
• kupweteka mutu
• kutopa
• kuvuta kugona

Zithandizo zapakhomo pakamwa pouma

Nthawi zambiri, mutha kuthandiza kuchepetsa zizindikilo za pakamwa panu ndi mankhwala apanyumba. Mungafune kuyesa mankhwala otsatirawa nthawi ina pakamwa panu padzakhala pouma:

• Imwani madzi kapena chakumwa chopanda shuga.
• Kuyamwa mazira oundana.
• Kutafuna chingamu chopanda shuga, chomwe chingapangitse kuti malovu apangidwe.
• Yambirani kupuma kudzera m'mphuno m'malo mokhala pakamwa.
• Gwiritsani ntchito chopangira chinyezi m'nyumba mwanu.
• Pewani zakumwa zoledzeretsa kapena zakumwa zoledzeretsa.
• Chepetsani kusuta, kapena yesani kusiya.
• Pewani kugwiritsa ntchito anti-anti-anti-anti-anti-anti-anti-anti-anti -amine (OTC) pokhapokha ngati mukufunikiradi.
• Yesani cholowa m'malo mwa OTC chomwe chili ndi xylitol. Mutha kupeza mankhwalawa m'malo ambiri ogulitsa mankhwala.

Malangizo ochepetsera nkhawa

Kuchepetsa nkhawa zanu kumathandizanso pakamwa panu pouma, komanso zizindikilo zina. Ngati mukukumana ndi nkhawa, zina mwanjira zotsatirazi zitha kukuthandizani kukhala chete:

• Chitani masewera olimbitsa thupi. Kwa anthu ena, zolimbitsa thupi monga yoga zitha kuthandiza. Anthu ena amawona kuti zolimbitsa thupi zamtundu wa cardio zimawathandiza kupumula. Ngakhale kungoyankhula mwachangu kungakhale kothandiza kuti muchepetse nkhawa.
• Yesani kusinkhasinkha. asonyeza kuti kusinkhasinkha kungathandize kuchepetsa nkhawa komanso kuchepetsa nkhawa. Kafukufuku wakale akuwonetsa kuti kusinkhasinkha kumathandizanso kuchepetsa zizindikilo zamavuto, monga mantha, nkhawa zamagulu, ndi mantha.
• Yesani kufalitsa. Kulemba nkhawa zanu kumatha kukuthandizani kuti muchotse m'mutu mwanu kuti muzitha kuyang'ana pazinthu zina.
• Idyani chakudya chopatsa thanzi. Kudya chakudya chomwe chili ndi mapuloteni, chakudya chambiri, komanso mafuta athanzi kumatha kukuthandizani kupewa zotsekemera zamagazi, zomwe zimatha kukulitsa nkhawa zanu. Ma carbs ovuta amathanso kukulitsa kuchuluka kwanu kwa serotonin, yomwe ndi mankhwala amubongo omwe amachepetsa.
• Imwani madzi. Ngakhale kuchepa kwa madzi m'thupi pang'ono kumatha kusokoneza malingaliro anu ndikukhala ndi moyo wabwino.
• Dziwani zoyambitsa zanu. Yesetsani kumvetsera zochitika ndi zochitika zomwe zimakupangitsani kukhala ndi nkhawa. Mungafune kuganizira njira zomwe mungapewere kapena kuchepetsa nkhawa zanu.

Ngati nkhawa yanu ili yayikulu kapena ikumvutitsani, njira yabwino ndikulankhula ndi dokotala kapena katswiri wazachipatala. Angakulimbikitseni mtundu wa psychotherapy kapena kukupatsirani mankhwala kuti muchepetse matenda anu.

Zothandizira nkhawa

Kuda nkhawa nthawi zina kumatha kusokoneza moyo wanu. Zovuta zanu zimatha kukhala zazikulu, kukulepheretsani kugona kapena kusangalala ndi moyo wanu watsiku ndi tsiku.

Ngati mukufunitsitsa kupeza zida ndi njira zothetsera mavuto kunyumba kwanu, mungafune kuganizira za mapulogalamu a foni yam'manja kapena ma podcast.

Mapulogalamu a nkhawa

Pali mapulogalamu osiyanasiyana omwe angakutsogolereni njira zosiyanasiyana kuti athane ndi nkhawa, kuyambira pakusinkhasinkha mpaka kuchipatala. Nazi zina zomwe mungafune kuwona:

• Mutu wamutu: Pulogalamuyi yosinkhasinkha imaphatikizapo kusinkhasinkha kwa chilichonse kuyambira tulo mpaka zokolola mpaka chifundo. Zitha kuthandizanso kukulitsa chidwi chanu komanso bata lanu ndikuchepetsa zizindikiritso.
• Khazikani mtima pansi: Popeza nkhawa imatha kuyambitsa mavuto ogona, ndipo zovuta zakugona zimatha kukulitsa nkhawa, pulogalamuyi imatha kukuthandizani kugona mokwanira komanso kuchepetsa nkhawa.
• Pumirani2Relax: Pulogalamuyi imakutsogolerani pakuchita masewera olimbitsa thupi kuti muthane ndi kupsinjika. Monga bonasi, kuphunzira kupuma bwino kumatha kuthandizira pakamwa panu kuuma.
• Imani, Pumirani & Ganizirani: Pulogalamuyi imakuthandizani kuti muwone momwe mukumvera, kenako ndikuwonetsa zochitika zazifupi monga kusinkhasinkha motsogola, masewera olimbitsa thupi, kapena magawo a yoga ogwirizana ndi momwe mukumvera pakadali pano.

Podcasts chifukwa cha nkhawa

Ma podcast ena amayang'ana kwambiri kukuthandizani kuti musangalale, pomwe ena atha kukuphunzitsani zambiri za nkhawa komanso kukuthandizani kudziwa kuti simuli nokha.

• Kuda nkhawa ku Austin: Podcast iyi imakhala ndi akatswiri azamisala omwe amakhala ndi nkhawa. Amalemba mitu yambiri yokhudzana ndi nkhawa, kuyambira poyankhulana ndi akatswiri ena mpaka njira zopewera.
• Ophunzitsa Kuda Nkhawa: Ndime za mphindi 20zi zimangoyang'ana kudera linalake la nkhawa, ndi malangizo othandizira kuthana ndi kusintha kwa moyo.
• Wowopa Nkhawa: Podcast iyi imakambirana ndi akatswiri azamavuto, komanso zida zomwe mungagwiritse ntchito kuti muchepetse nkhawa. Omwe akukhalamo amakhalanso ndi kusinkhasinkha kowongoleredwa komanso machitidwe opumira.
• Nkhawa Wokondedwa: Mu podcast iyi, wosewera komanso katswiri wama psychology amapereka zida zothanirana ndi nkhawa, kuyang'ana kulingalira, kulumikizana kwabwino, komanso kudzizindikira.
• Khazikitsani Inu Mtima: Podcast iyi imapereka mitu yambiri yokhudzana ndi nkhawa, kuyambira pazakudya mpaka kusinkhasinkha. Kuphatikiza pa zoyankhulana za akatswiri, zimaperekanso njira zothandiza kuti muchepetse nkhawa.

Mfundo yofunika

Pakamwa pouma ndi chimodzi mwazizindikiro za nkhawa. Zitha kuyambitsidwa ndikupumira pakamwa panu, mankhwala, kapena GERD.

Nthawi zambiri zimatsagana ndi zizindikilo zina za nkhawa, monga kugunda kwachangu, thukuta, kuvuta kulingalira, komanso kumva kusakhazikika kapena kusakhazikika.

Ngati nkhawa ikuyambitsa pakamwa panu youma, kuphunzira kuti muchepetse nkhawa ndikofunikira monga kuchiritsa pakamwa panu pouma. Kuchita masewera olimbitsa thupi, kusinkhasinkha, ndi kulemba nkhawa zanu zonse zitha kukuthandizani.

Ngati nkhawa yanu ikuchulukirachulukira, ndikofunikira kuti mulankhule ndi adotolo kapena akatswiri azaumoyo. Amatha kukuthandizani kumvetsetsa kuti simuli nokha komanso kuti pali mitundu yambiri yamankhwala ndi mankhwala omwe angathandize kuchepetsa zizindikilo zanu.