Kodi Zotsatira Zazifupi Zotenga Nthawi Yaitali Zakuzunzidwa Mumtima?

Zamkati

• Zotsatira zazifupi
• Zotsatira zazitali
• Kodi zimakhudza ana mosiyana?
• Kodi kuchitiridwa nkhanza m'maganizo kumabweretsa kupsinjika pambuyo pa zoopsa (PTSD)?
• Mukakonzeka kuyamba kuchira
• Pezani thandizo
• Khalani otakataka
• Khalani ochezeka
• Ganizirani zakudya zanu
• Pangani mpumulo patsogolo
• Wodzipereka
• Nthawi yoti mupeze thandizo la akatswiri
• Momwe mungapezere katswiri

Kuzindikira zizindikilo

Poganizira za nkhanza, kumenyedwa koyamba kumatha kubwera m'maganizo. Koma nkhanza zitha kubwera m'njira zosiyanasiyana. Kuzunzidwa mumtima ndikowopsa monga kuzunzidwa ndipo kumayambirako. Nthawi zina zimachitika limodzi.

Ngati mukuganiza ngati zikukuchitikirani, izi ndi zina mwazizindikiro:

• kufuula
• kuyitana mayina
• kukunyozani kapena kukusekani mwanjira ina
• kuyesa kukupangitsani kukayikira zaumoyo wanu (kuyatsa mafuta)
• kuwononga zinsinsi zanu
• kukulanga chifukwa chosagwirizana ndi zomwe akufuna
• kuyesera kuwongolera moyo wanu
• kukupatulani kubanja komanso anzanu
• kupanga ziwopsezo zobisika kapena zowonekera

Ngati mwakhala mukuzunzidwa, dziwani kuti si vuto lanu. Palibenso njira "yolondola" yomverera za izi.

Kuzunzidwa m'maganizo si kwabwinobwino, koma momwe mumamvera.

Pitilizani kuwerenga kuti muphunzire za zovuta zakusokonekera komanso momwe mungapezere thandizo.

Zotsatira zazifupi

Mutha kukhala kuti mukukana poyamba. Zingakhale zochititsa mantha kudzipeza muli mumkhalidwe wotere. Ndi kwachilengedwe kuyembekeza kuti walakwitsa.

Muthanso kukhala ndi malingaliro a:

• chisokonezo
• mantha
• kusowa chiyembekezo
• manyazi

Izi zimatha kubweretsanso zotsatira zoyipa zamakhalidwe ndi thupi. Mutha kuwona:

• zovuta kukhazikika
• kutha
• kusokonezeka kwa minofu
• maloto olakwika
• kugunda kwamtima
• zopweteka zosiyanasiyana

Zotsatira zazitali

onetsani kuti kuzunzidwa kwambiri kumatha kukhala kwamphamvu mofanana ndi kuzunzidwa. Popita nthawi, zonse ziwiri zimathandizira kudzidalira komanso kukhumudwa.

Muthanso kukhazikitsa:

• nkhawa
• kupweteka kosalekeza
• liwongo
• kusowa tulo
• kusiya kucheza kapena kusungulumwa

Ena omwe kuzunzidwa kumathandizira kukulitsa mikhalidwe monga matenda otopa ndi fibromyalgia.

Kodi zimakhudza ana mosiyana?

Monga akulu, kuchitira ana nkhanza kumatha kuzindikirika.

Ngati mwana akukumana ndi nkhanza, akhoza kuyamba:

• kuchoka pagulu
• kusintha
• mavuto ogona

Ngati sizingasinthidwe, izi zimatha kupitilira kukhala munthu wamkulu ndikukusiyani pachiwopsezo cha kuzunzidwa kwambiri.

Ana ambiri amene amazunzidwa samakula kuti azizunza ena. Koma kafukufuku wina akuwonetsa kuti atha kukhala othekera kwambiri kuposa achikulire omwe sanachitiridwe nkhanza paubwana kuti azichita zikhalidwe zoopsa.

Akuluakulu omwe amachitiridwa nkhanza kapena kunyalanyazidwa ali ana atha kukhala ndi zovuta zathanzi, kuphatikizapo:

• mavuto a kudya
• kupweteka mutu
• matenda amtima
• mavuto azaumoyo
• kunenepa kwambiri
• zovuta zogwiritsa ntchito mankhwala osokoneza bongo

Kodi kuchitiridwa nkhanza m'maganizo kumabweretsa kupsinjika pambuyo pa zoopsa (PTSD)?

Kuzunzika kwam'mutu sikumabweretsa PTSD nthawi zonse, koma kumatha.

PTSD imatha kukhala ndi chochitika chowopsa kapena chodabwitsa. Dokotala wanu akhoza kupanga matenda a PTSD ngati mukukhala ndi nkhawa kapena mantha kwakanthawi. Malingaliro awa nthawi zambiri amakhala okhwima kotero kuti amasokoneza magwiridwe antchito anu atsiku ndi tsiku.

Zizindikiro zina za PTSD ndi izi:

• kupsa mtima
• kudabwa mosavuta
• malingaliro olakwika
• kusowa tulo
• maloto olakwika
• kulimbikira zoopsa (zam'mbuyo) ndikukumana ndi zizindikilo zakuthupi monga kugunda kwamtima mwachangu

PTSD mwa ana amathanso kuyambitsa:

• kunyowetsa bedi
• kumamatira
• kusintha

Mutha kukhala ndi vuto la PTSD ngati muli:

• akhala akukumana ndi zoopsa m'mbuyomu, makamaka ali mwana
• mbiri yakudwala kwamisala kapena kugwiritsa ntchito mankhwala osokoneza bongo
• palibe dongosolo lothandizira

PTSD nthawi zambiri imachiritsidwa ndi mankhwala ndi mankhwala opatsirana pogonana.

Mukakonzeka kuyamba kuchira

Kuzunzika kwam'mutu kumatha kubweretsa zizindikiritso zamaganizidwe ndi thupi zomwe siziyenera kunyalanyazidwa. Koma zomwe zimagwirira ntchito munthu wina sizingagwire ntchito kwa wina. Ndipo sikuti aliyense ndi wokonzeka kuyamba kuchira nthawi yomweyo.

Mukakonzeka kuchita chinthu chotsatira, mungaone kuti ndi zothandiza kuyamba ndi malangizo aliwonse otsatirawa.

Pezani thandizo

Simuyenera kuchita izi nokha. Lankhulani ndi mnzanu wodalirika kapena wachibale yemwe akumvera popanda kuweruza. Ngati sizotheka, lingalirani zolowa nawo gulu lothandizira anthu omwe adachitidwapo zachipongwe kapena zoopsa.

Khalani otakataka

Kuchita masewera olimbitsa thupi kumatha kuchita zambiri kuposa kungokupatsani thanzi.

kuti kuchita zolimbitsa thupi mwamphamvu kwambiri kapena kusakaniza zolimbitsa thupi zolimbitsa thupi komanso zolimbitsa thupi kwa mphindi 90 pamlungu zingathe:

• kukuthandizani kugona bwino
• kukupatsani inu lakuthwa
• kuchepetsa chiopsezo chanu chovutika maganizo

Ngakhale masewera olimbitsa thupi ochepa, monga kuyenda tsiku lililonse, atha kukhala othandiza.

Ngati simukufuna kuchita masewera olimbitsa thupi kunyumba, lingalirani zolowa nawo m'kalasi. Izi zitha kutanthauza kusambira, masewera andewu, kapena ngakhale kuvina - chilichonse chomwe chimakusunthitsani.

Khalani ochezeka

Kudzipatula kumatha kuchitika pang'onopang'ono mpaka osazindikira ngakhale pang'ono, ndipo sizabwino. Anzanu akhoza kukuthandizani kuchira. Izi sizikutanthauza kuti muyenera kulankhula nawo za mavuto anu (pokhapokha mukafuna). Kungosangalala ndi kucheza ndi anzanu ndikumverera kuti mukulandiridwa ndikokwanira kukulimbikitsani.

Ganizirani kuchita izi:

• Itanani mnzanu wakale yemwe simunalankhule naye kwa nthawi yayitali kuti muzingocheza.
• Itanani mnzanu kuma kanema kapena kunja kuti mukadye.
• Landirani kuyitanidwa ngakhale kuti chibadwa chanu chimangokhala panyumba nokha.
• Lowani nawo kalasi kapena kalabu kuti mukakumane ndi anthu atsopano.

Ganizirani zakudya zanu

Kuzunzidwa mumtima kumatha kuwononga zakudya zanu. Zitha kukupangitsani kuti muzidya pang'ono, mopitirira muyeso, kapena pazinthu zonse zolakwika.

Nawa maupangiri omwe angakuthandizeni kuti mukhale ndi mphamvu zambiri ndikuchepetsa kusinthasintha kwamaganizidwe:

• Idyani zipatso zosiyanasiyana, ndiwo zamasamba, ndi mapuloteni owonda.
• Idyani chakudya chamagulu angapo tsiku lonse.
• Pewani kudya kwambiri kapena kusadya.
• Pewani mowa ndi mankhwala osokoneza bongo.
• Pewani zakudya zotsekemera, zokazinga, komanso zopangidwa kwambiri.

Pangani mpumulo patsogolo

Kutopa kumatha kukutopetsani mphamvu komanso kuganiza bwino.

Nazi njira zina zolimbikitsira kugona kwabwino:

• Gonani nthawi yofanana usiku uliwonse ndikudzuka nthawi yomweyo m'mawa uliwonse. Pangani cholinga chanu kugona osachepera maola asanu ndi awiri usiku.
• Chitani china chake momasuka mu ola musanagone.
• Chotsani zida zamagetsi m'chipinda chanu chogona.
• Pezani mdima wakuda pazenera.

Muthanso kuthana ndi nkhawa poyeserera njira zopumira, monga:

• kumvera nyimbo zotonthoza
• aromachi
• kupuma kozama
• yoga
• kusinkhasinkha
• tai chi

Wodzipereka

Zingawoneke ngati zopanda pake, koma kudzipereka nthawi yanu kumathandizira kuchepetsa kupsinjika, mkwiyo, komanso kukhumudwa. Pezani chifukwa chamderalo chomwe mumasamala ndikuyesani.

Nthawi yoti mupeze thandizo la akatswiri

Ngakhale kusintha kwa moyo kungakhale kofunikira kwa anthu ena, mutha kupeza kuti mukufuna china chake. Izi ndizabwino komanso zabwinobwino.

Mutha kupeza upangiri waluso ngati muli:

• kupewa zochitika zonse pagulu
• wokhumudwa
• nthawi zambiri amantha kapena kuda nkhawa
• kukhala ndi maloto olota pafupipafupi kapena kuwumbukira
• osatha kukwaniritsa udindo wanu
• osakhoza kugona
• kumwa mowa kapena mankhwala osokoneza bongo

Kulankhula, magulu othandizira, ndi malingaliro azachipatala ndi njira zochepa chabe zothetsera zovuta za nkhanza zam'mutu.

Momwe mungapezere katswiri

Ngati mwasankha kufunafuna chithandizo cha akatswiri, fufuzani wina yemwe ali ndi chidziwitso chakuzunzidwa kapena kuvulala. Mutha:

• Funsani dokotala wanu wamkulu kapena dokotala wina kuti atumize.
• Funsani abwenzi ndi abale kuti akuthandizeni.
• Itanani kuchipatala kwanuko muwafunse ngati ali ndi akatswiri azaumoyo.
• Sakani nkhokwe ya American Psychological Association.
• Sakani pa database pa FindAPsychologist.org.

Kenako, itanani ochepa ndikukonzekera gawo la Mafunso ndi Mayankho pafoni. Afunseni:

• Zolemba zanu ndi ziti, ndipo muli ndi ziphaso zoyenera?
• Kodi mumakumana ndi zotani mukamazunzidwa?
• Kodi mungayandikire bwanji chithandizo changa? (Chidziwitso: Izi sizingasankhidwe mpaka wothandizira atawunika koyamba za nkhani zanu.)
• Mumalipira ndalama zingati?
• Kodi mumalandira inshuwaransi yanga? Ngati sichoncho, kodi mungakonze dongosolo lolipira kapena kutsetsereka?

Kumbukirani kuti kupeza wothandizira woyenera kumatha kutenga nthawi. Nawa mafunso ochepa oti muganizire pambuyo pa ulendo wanu woyamba:

• Kodi mumakhala otetezeka mokwanira kuti mutsegule kwa wothandizirayo?
• Kodi wothandizirayo adawoneka kuti akumvetsetsa ndikukulemekezani?
• Mumamva bwino kukhala ndi gawo linanso?

Kukumana ndi othandizira kamodzi sikutanthauza kuti muyenera kumamatira. Muli ndi ufulu wokwanira kuyesa winawake. Pitilizani mpaka mutapeza zoyenera zoyenera. Ndinu ofunika.