Njira 5 Zokumvetsetsani Nkhawa Zanu

Zamkati

• 1. Kulitsani kuzindikira kwa thupi
• 2. Muzipuma movutikira
• 3. Unikani tsiku lililonse
• 4.Lowererani panthawiyi
• 5. Musaope kupempha thandizo

Ndimakhala ndi matenda amisala (GAD). Zomwe zikutanthauza kuti nkhawa imadziwonetsera kwa ine tsiku lililonse, tsiku lonse. Ndikapita patsogolo kwambiri pantchito zamankhwala, ndikadali kuti ndikulowerera mu zomwe ndimakonda kuzitcha "nkhawa yovuta."

Gawo lina lakuchira kwanga likuphatikiza kuzindikira ndikayamba kulowa mdzenje la akalulu, ndikugwiritsa ntchito zida kuti ndibwerere (kapena masitepe ambiri) kubwerera. Ndikumva kuchokera kwa anthu ochulukirachulukira kuti ndizovuta kuzindikira momwe amakhalira nkhawa, momwemonso nazi mbendera zanga zofiira, komanso zomwe ndimachita kuti ndidzithandizire akamabwera.

1. Kulitsani kuzindikira kwa thupi

Malo ofunikira kuti muzindikire momwe mumakhalira nkhawa ndi thupi lanu. Ambiri aife timazindikira kuti nkhawa ili mitu yathu yonse, pomwe ilinso yathanzi. Maganizo anga akayamba kuthamanga ndikukayikira, ndimachotsa chidziwitso changa kutali ndi malingaliro anga kuzomwe zimandichitikira. Ndikapuma mofulumira, ndikayamba thukuta, manja anga akung'ung'uza, ndikatuluka thukuta, ndikudziwa kuti nkhawa yanga ikukula. Zomwe timachita tikakhala ndi nkhawa ndizapadera kwambiri. Anthu ena amadwala mutu, m'mimba, kapena kupweteka kwa msana, pomwe kwa ena, mpweya umakhala wofulumira komanso wosazama. Kuyambira kuzindikira zomwe zimachitika mthupi langa ndi momwe zimamvera zandipatsa njira yamphamvu yoonera zodandaula. Ngakhale sindikudziwa chomwe chikundipangitsa kukhala ndi nkhawa, kuzindikira zosintha mthupi mwanga kumandithandiza kuti ndichepetse ndipo ...

2. Muzipuma movutikira

Nthawi yoyamba yomwe ndidaphunzira za kupuma mwakuya ndinali mchipatala cha psych. “Inde!” Ndinaganiza, "Ndipuma basi ndipo nkhawa zitha." Izo sizinagwire ntchito. Ndinali kuchita mantha. Ngakhale ndimakayikira ngati zikundithandiza konse, ndidakhalabe nazo miyezi ndi miyezi. Makamaka chifukwa aliyense wothandizira komanso wamawonekedwe amisala anandiuza kuti ndichite, motero ndinaganiza kuti pali china chake kwa upangiri wawo, ndipo panthawiyi ndinalibe choti ndingataye. Zinatengera kuchita zambiri kuti ntchito ya mpweya ipange kusiyana. Ngakhale kupuma movutikira mkati mwa mantha kumathandiza pamlingo winawake, ndapeza kuti mphamvu zenizeni zakupuma mozama zimachitika tsiku lililonse - ndikamaganiza zamtsogolo patsiku langa, kapena ndikuyendetsa kuntchito, kapena pa desiki yanga , kapena kuphika chakudya chamadzulo. Sindidikira mpaka nditakhala pamavuto athunthu kuti ndipume kwambiri. Malingaliro anga akangoyamba kuthamanga, kapena ndikamva zizindikiro zanga zilizonse, kupuma kwanga kumayamba. Nthawi zina, ndimasiya tebulo langa kwa mphindi zochepa ndikuyima panja ndikupuma. Kapena ndimakoka mpweya ndikuupuma, kutulutsa mpweya. Ndi chinthu chomwe ndingagwiritse ntchito kulikonse kuti chindithandizire kugunda kaye ndikulumikizananso ndi thupi langa.

3. Unikani tsiku lililonse

Kwa ine, kuda nkhawa sikumangoyang'ana zochitika zazikuluzikulu. M'malo mwake, chimabisika pazochita zanga za tsiku ndi tsiku. Kuyambira kusankha zovala, kukonzekera zochitika, kugula mphatso, ndimangokhalira kufunafuna yankho labwino. Kuchokera pazisankho zazing'ono mpaka zazikulu, ndikufanizira ndikuwunika zonse mpaka nditadzitopetsa. Ndisanachitike gawo langa lokhumudwa kwambiri komanso nkhawa mu 2014, sindinaganize kuti ndili ndi vuto la nkhawa. Kugula, kukwaniritsa zambiri, kusangalatsa anthu, kuopa kulephera - tsopano ndikhoza kuyang'ana mmbuyo ndikuwona kuti nkhawa idafotokoza zizolowezi zanga zambiri komanso zantchito. Kuphunzitsidwa za zovuta zamavuto kwandithandiza kwambiri. Tsopano, ndikudziwa choti ndikutcha. Ndikudziwa zomwe zizindikilozo ndizitha kuzilumikizitsa pamakhalidwe anga. Ngakhale ndizokhumudwitsa momwe zingakhalire, ndizomveka. Ndipo sindikuopa kupeza chithandizo cha akatswiri kapena kumwa mankhwala. Ndizowona kuti ndikulimbana ndi ine ndekha.

4.Lowererani panthawiyi

Kuda nkhawa kuli ngati chipale chofewa: Ikayamba kugudubuzika, ndizovuta kuyimitsa. Kudziwitsa thupi, kupuma, ndikudziwa zizindikiro zanga ndi mbali imodzi yokha ya ndalama. Wina akusinthiratu nkhawa zanga, zomwe pakadali pano ndizovuta kwambiri kuchita chifukwa kulimbako ndi kwamphamvu kwambiri. Chosowa chilichonse choyendetsa nkhawa chimakhala chofulumira komanso chowawa - ndipo kwa ine, chimenecho nthawi zambiri chimakhala mantha oyipa kukanidwa kapena kusakwanira. Popita nthawi, ndazindikira kuti nthawi zambiri ndimatha kuyang'ana mmbuyo ndikuwona kuti kusankha diresi yoyenera sikunali kofunikira kwambiri pakapangidwe kazinthu. Nthawi zambiri, nkhawa sizikhala kwenikweni pazomwe tikuda nkhawa.

Izi ndi zida zingapo zomwe zimandithandiza kuti ndithandizire pakadali pano:

Kungoyenda. Ngati ndikulowerera ndikuchita zosankha ndikupitiliza kuwunika, kufufuza, kapena kubwerera ndikubwerera, ndikulimbikitsanso kuti ndisiye izi pakadali pano.

Kukhazikitsa powerengetsera nthawi pafoni yanga. Ndimadzipatsanso mphindi 10 kuti ndione zosankha zosiyanasiyana, kenako ndiyenera kuyima.

Kusunga mafuta a lavenda m'chikwama changa. Ndimatulutsa botolo ndikumununkhiza panthawi yomwe ndimamva kuti nkhawa ikukwera. Zimandisokoneza ndikundipatsa mphamvu zanga m'njira ina.

Ndikulankhula ndekha, nthawi zina mokweza. Ndazindikira kuti ndikuchita mantha ndikudzifunsa ndekha zomwe ndingasankhe kuchita kuti ndizimva kukhala otetezeka.

Kukhala achangu. Kuchita masewera olimbitsa thupi, kuyenda pang'ono, kapena kungoimirira ndi kutambasula kumandithandiza kulumikizana ndi thupi langa ndikundichotsa pankhanipo. Kukhala ndi zochitika zina zothandiza zimathandiza: kuphika, ntchito zamanja, kuwonera kanema, kapena kuyeretsa zitha kundithandiza kusankha njira ina.

5. Musaope kupempha thandizo

Ndazindikira kuti kuda nkhawa kumakhala kofala. M'malo mwake, ndimatenda ofala kwambiri ku United States. Chifukwa chake ena ambiri amakhala ndi zizindikilo za nkhawa, ngakhale sangapezeke ndi vuto la nkhawa. Ngakhale sindimavala chikwangwani pakhosi panga chomwe chimati "VUTO LOPHUNZITSIRA," ndimayankhula ndi abale, abwenzi, komanso anzanga ena za izi. Sindingathe kunena momwe izi zandithandizira. Zandiwonetsa kuti sindili ndekha. Ndimaphunzira kuchokera momwe anthu ena amapiririra, ndipo ndimawathandiza ndikugawana zomwe ndakumana nazo. Ndipo ndimadzimva kukhala wosungulumwa zinthu zikafika povuta. Iwo omwe ali pafupi kwambiri ndi ine atha kundithandiza kuzindikira pamene nkhawa yanga ikukulirakulira, ndipo ngakhale sizovuta kumva nthawi zonse, ndimayamikira. Sakanadziwa momwe angakhalire ndi ine ngati sindikanagawana nawo.

Kudziwa nkhawa yanga ndikomwe kwandithandiza kuti nditsegule. Ndinkakonda kunyalanyaza zizolowezi zomwe zimandidetsa nkhawa ndipo sindimayang'ana momwe thupi langa limachitira ndikapanikizika. Ngakhale zakhala zovuta kukumana nazo, zimakhala zotsitsimula kumvetsetsa momwe GAD imandikhudzira tsiku ndi tsiku. Ndikamazindikira zambiri, nthawi zambiri ndimapezeka kuti ndayamba kuyamwa. Popanda chidziwitso chimenecho, sindinapeze thandizo lomwe ndimafuna kuchokera kwa ena ndipo, koposa zonse, sindinapeze thandizo lomwe ndikufunikira kuchokera kwa ine ndekha.

Amy Marlow amakhala ndi nkhawa yanthawi zonse komanso kukhumudwa, ndipo amalankhula pagulu ndi National Alliance on Mental Illness. Nkhaniyi idayamba kuwonekera pa blog yake, Buluu Woyera Buluu, yomwe idatchedwa imodzi mwa Healthline's Mabulogu abwino kwambiri.