Zotsatira za Kuda nkhawa m'thupi

Zamkati

• Chidule
• Zotsatira za nkhawa m'thupi
• Matenda a nkhawa wamba (GAD)
• Matenda amisala
• Post-traumatic stress disorder (PTSD)
• Matenda osokoneza bongo (OCD)
• Phobias
• Kusokonezeka kwamantha
• Mitsempha yapakati
• Dongosolo mtima
• Zosangalatsa komanso zosokoneza m'mimba
• Chitetezo cha mthupi
• Dongosolo kupuma
• Zotsatira zina
• Kusuntha: 15 Minute Yoga Flow for nkhawa

Chidule

Aliyense amakhala ndi nkhawa nthawi ndi nthawi, koma nkhawa yayikulu imatha kusokoneza moyo wanu. Ngakhale mwina amadziwika kwambiri pakusintha kwamakhalidwe, nkhawa imatha kukhalanso ndi zovuta m'thupi lanu.

Pemphani kuti mudziwe zambiri pazotsatira zazikulu zakukhudzidwa ndi thupi lanu.

Zotsatira za nkhawa m'thupi

Kuda nkhawa ndi gawo labwino la moyo. Mwachitsanzo, mwina mumakhala ndi nkhawa musanalankhule ndi gulu kapena mukafunsidwa za ntchito.

Pakanthawi kochepa, nkhawa imawonjezera kupuma kwanu komanso kugunda kwa mtima, ndikupangitsa magazi kupita kuubongo, komwe mumafunikira. Kuyankha kwakuthupi kumeneku kukukonzekeretsani kuthana ndi vuto lalikulu.

Ngati zafika pothina kwambiri, mutha kuyamba kumva kuti mulibe mutu komanso mumachita mseru. Kuda nkhawa mopitirira muyeso kapena kosalekeza kumatha kuwononga thanzi lanu komanso thanzi lanu.

Matenda oda nkhawa amatha kuchitika nthawi iliyonse ya moyo, koma nthawi zambiri amayamba ndi zaka zapakati. Amayi amakhala ndi nkhawa kwambiri kuposa amuna, atero National Institute of Mental Health (NIMH).

Zovuta pamoyo wanu zitha kukulitsa chiopsezo chanu chodwala nkhawa. Zizindikiro zimayamba nthawi yomweyo kapena patapita zaka. Kukhala ndi matenda aakulu kapena vuto la kugwiritsa ntchito mankhwala osokoneza bongo kungayambitsenso matenda ovutika maganizo.

Pali mitundu ingapo yamavuto. Zikuphatikizapo:

Matenda a nkhawa wamba (GAD)

GAD imadziwika ndi kuda nkhawa kwambiri popanda chifukwa chomveka. Anxiety and Depression Association of America (ADAA) akuti GAD imakhudza pafupifupi 6.8 miliyoni aku America pachaka.

GAD imapezeka ngati nkhawa yayikulu pazinthu zosiyanasiyana imakhala miyezi isanu ndi umodzi kapena kupitilira apo. Ngati muli ndi vuto lochepa, mwina mutha kumaliza ntchito zanu zatsiku ndi tsiku. Milandu yayikulu kwambiri imatha kusintha moyo wanu.

Matenda amisala

Matendawa amaphatikizapo mantha owopsa pamacheza komanso kuweruzidwa kapena kunyozedwa ndi ena. Kuopa anthu kotereku kumatha kumchititsa manyazi komanso kusungulumwa.

Pafupifupi achikulire 15 miliyoni aku America ali ndi vuto la nkhawa, adatero ADAA. Zaka zomwe zimayambika ndizofika zaka 13. Oposa theka la anthu omwe ali ndi vuto la nkhawa amadikirira zaka khumi kapena kupitilira apo asanalandire thandizo.

Post-traumatic stress disorder (PTSD)

PTSD imayamba pambuyo pochitira umboni kapena kukumana ndi zoopsa. Zizindikiro zimatha kuyamba nthawi yomweyo kapena kuchedwa kwazaka. Zomwe zimayambitsa zimaphatikizapo nkhondo, masoka achilengedwe, kapena kumenyedwa. Magawo a PTSD atha kuyambika popanda chenjezo.

Matenda osokoneza bongo (OCD)

Anthu omwe ali ndi OCD atha kudzimva kuti ali ndi chidwi chofuna kuchita miyambo inayake (mobwerezabwereza), kapena kukumana ndi malingaliro olakwika komanso osafunikira omwe atha kukhala okhumudwitsa.

Zokakamiza wamba zimaphatikizapo kusamba m'manja, kuwerengera, kapena kuwona china chake. Zomwe amakonda kuchita zimaphatikizapo nkhawa za ukhondo, zikhumbo zowopsa, komanso kufunika kofananira.

Phobias

Izi zikuphatikiza kuopa malo olimba (claustrophobia), kuopa kutalika (acrophobia), ndi ena ambiri. Mutha kukhala ndi chilimbikitso champhamvu chopewa chinthu chomwe mukuchiwopa kapena momwemo.

Kusokonezeka kwamantha

Izi zimayambitsa mantha, mantha, mantha, kapena chiwonongeko chomwe chikubwera. Zizindikiro zakuthupi zimaphatikizapo kugundana mtima, kupweteka pachifuwa, ndi kupuma pang'ono.

Kuukira kumeneku kumatha kuchitika nthawi iliyonse. Muthanso kukhala ndi matenda amtundu wina komanso mantha.

Mitsempha yapakati

Kuda nkhawa kwakanthawi komanso mantha kumatha kubweretsa ubongo wanu kutulutsa mahomoni opsinjika pafupipafupi. Izi zitha kuwonjezera kuchuluka kwa zizindikilo monga kupweteka mutu, chizungulire, komanso kukhumudwa.

Mukakhala ndi nkhawa komanso kupsinjika, ubongo wanu umasefukira dongosolo lanu lamanjenje ndi mahomoni ndi mankhwala opangidwa kuti akuthandizireni poyankha.Adrenaline ndi cortisol ndi zitsanzo ziwiri.

Ngakhale ndizothandiza pazochitika zina zapanikizika kwambiri, kukhala ndi mahomoni opsinjika kwakanthawi kungakhale kovulaza thanzi lanu m'kupita kwanthawi. Mwachitsanzo, kukhala ndi cortisol kwa nthawi yayitali kumathandizira kunenepa.

Dongosolo mtima

Matenda a nkhawa amatha kupangitsa kugunda kwamtima mwachangu, kupindika, komanso kupweteka pachifuwa. Muthanso kukhala pachiwopsezo chowonjezeka cha kuthamanga kwa magazi ndi matenda amtima. Ngati muli ndi matenda amtima kale, nkhawa zimatha kubweretsa chiopsezo chamatenda.

Zosangalatsa komanso zosokoneza m'mimba

Kuda nkhawa kumakhudzanso machitidwe anu osokonekera komanso kugaya chakudya. Mutha kukhala ndi m'mimba, nseru, kutsegula m'mimba, ndi zina zomwe zimayambitsa kugaya chakudya. Kutaya njala kumatha kuchitika.

Pakhoza kukhala kulumikizana pakati pa zovuta zamatenda ndi kukula kwa matenda opweteka m'mimba (IBS) pambuyo pa matenda amatumbo. IBS imatha kuyambitsa kusanza, kutsegula m'mimba, kapena kudzimbidwa.

Chitetezo cha mthupi

Kuda nkhawa kumatha kuyambitsa kuthawa kwanu kapena kulimbana ndi nkhawa ndikupereka mankhwala ndi mahomoni, monga adrenaline, m'dongosolo lanu.

Kwa kanthawi kochepa, izi zimakulitsa kugunda ndi kupuma kwanu, kuti ubongo wanu upeze mpweya wochulukirapo. Izi zikukonzekeretsani kuti muyankhe moyenera pazovuta zazikulu. Chitetezo chanu chamthupi chimatha kulimbikitsanso kwakanthawi. Ndikupsinjika kwakanthawi, thupi lanu limabwereranso kuntchito momwe nkhawa ikadutsa.

Koma ngati mumakhala ndi nkhawa mobwerezabwereza komanso kupsinjika kapena kumatenga nthawi yayitali, thupi lanu silimalandira chizindikiro chobwereranso kuntchito. Izi zitha kufooketsa chitetezo chanu chamthupi, ndikukusiyani pachiwopsezo cha matenda opatsirana ndi matenda komanso matenda omwe amapezeka pafupipafupi. Komanso, katemera wanu wanthawi zonse sangagwire ntchito ngati muli ndi nkhawa.

Dongosolo kupuma

Kuda nkhawa kumapangitsa kupuma mwachangu, pang'ono. Ngati muli ndi matenda osokoneza bongo (COPD), mutha kukhala pachiwopsezo chachikulu chogona kuchipatala kuchokera kuzovuta zokhudzana ndi nkhawa. Kuda nkhawa kumathandizanso kuti matenda a mphumu achuluke.

Zotsatira zina

Matenda oda nkhawa angayambitse zizindikiro zina, kuphatikizapo:

• kupweteka mutu
• kusokonezeka kwa minofu
• kusowa tulo
• kukhumudwa
• kudzipatula pagulu

Ngati muli ndi PTSD, mutha kukumana ndi zovuta, ndikukumbukira zokumana nazo zowopsa mobwerezabwereza. Mutha kukwiya kapena kuchita mantha mosavuta, ndipo mwina mumadzipatula. Zizindikiro zina zimaphatikizapo kulota maloto, kugona tulo, ndi kukhumudwa.

Kusuntha: 15 Minute Yoga Flow for nkhawa